Lapho uzinikezela kwezemidlalo yokukhuthazela, kubaluleke kakhulu ukwazi ukuthi ungakuthuthukisa kanjani ukusebenza ngaso sonke isikhathi. Kufanele futhi wazi amaphethini ayisisekelo ngokudla okufanele uthathe ngokuya ngomgomo wakho. Lokhu kudla kuzoba wusizo olukhulu ukukuqondisa ekufezekiseni umgomo wakho ngendlela esebenza kahle kakhulu. AmaMarathon anzima ukuqeqesha futhi kufanele wazi ukuthi ungazilungiselela kanjani kahle. Ngakho-ke, sizonikezela le ndatshana ukuze ichaze ungayilungiselela kanjani imarathon yesigamu.
Uma ufuna ukwazi yonke imihlahlandlela okufanele uyicabangele ukuze wazi ukuthi ungayilungiselela kanjani imarathon yesigamu, lokhu okuthunyelwe kwakho.
Imithetho eyisisekelo yokwazi ukuthi ungayilungiselela kanjani imarathon yesigamu
Lapho sithi sizogijima isigamu semarathon ngumjaho wamakhilomitha angama-21 abadinga ukudla okuhle nokudla okuhle ukumelana ne-aerobic Lokho kukuvumela ukuthi ukwazi ukubekezelela sonke lesi sikhathi ugijima futhi ngaphezulu kwalokho, ukujabulele ngokugcwele.
Kunemithetho eminingi ezokwazi ukuqeqesha nokusebenza kahle lapho ulungiselela isigamu semarathon. Kungumjaho odinga kakhulu odinga umzamo nobuhlakani lapho uqeqeshwa. Akuwona wonke umuntu ongagijima ngaphezu kwamamayela ayi-21 ngokuba sesimweni esihle ngokomzimba, kepha isimo sengqondo esihle siyakudinga.
Okuningi kucashunwa kuphela ekufinyeleleni ekugcineni komjaho nokuwuqeda ngaphandle kokukhathazeka kakhulu ngezimo abakwenzela kuzona. Lezi kwesinye isikhathi kungelinye lamaphutha amakhulu ayingozi angeke nje akhulise amathuba akho okuzilimaza kepha futhi andise namathuba okuthi uwuyeke umjaho kusenesikhathi. Ukuze lokhu kungenzeki kuyadingeka ukuthi ube nohlelo oluhle lokuqeqeshwa olwenzelwe isigamu semarathon noma, ngokuyisisekelo, kunoma iliphi ibanga ohamba kulo. Lokhu kwenziwa kungakhathalekile izinga lakho njengomgijimi, noma ngabe uyintandokazi noma uchwepheshe.
Ngaphandle kokusebenza kuhlelo lokuqeqeshwa olwanele futhi oluhlelelwe izinga lakho futhi ngenxa yalokho ozokwenza, kuzoba nzima kakhulu kuwe ukufeza ukusebenza okuphezulu okungcono futhi kungasho umehluko phakathi kokuqeda umjaho noma cha. Uhlelo lokuqeqesha lomjaho onjalo alufani. ngamakhilomitha ayi-10 kuphela kunalawo omjaho wehhafu. Uhlobo ngalunye lomjaho lunezidingo zamandla ezihluke kakhulu.
Ngesikhathi se-marathon yesigamu akunakugwenywa ukuthi imithombo yamandla yehle futhi ukukhathala ngokwengqondo nangokomzimba kukhuphuke. Ngakho-ke, kubalulekile ukuthi ukumelana ne-aerobic amandla amahle kakhulu okufanele ukwazi ukuhamba amabanga amade. Isivinini futhi siyinto ebalulekile kulabo abafuna ukugijima uhhafu wemarathon. Lokhu kuzokuvumela ukuthi uqede umjaho ngokushesha futhi ube nombono olula womzamo owuthathe phakathi nomjaho.
Khulisa mileage
Kubalulekile ukuthi uhlelo lokuqeqesha lwenzelwe ukubheka amakhono akho, izinhloso zakho kanye nesimo sakho samanje somzimba. Akunconyelwe ukusebenzisa izinhlelo ezijwayelekile zokuqeqesha wonke umuntu. Iphutha eliyisisekelo kakhulu ukwenza ngezifiso ukusebenzisa kwakho. Simane sithathe inqubo yokuziqeqesha ukuzama ukwenza ngcono amamayela aku-inthanethi ngendlela eyisisekelo. Lolu hlobo lokuqeqeshwa ayenziwanga ngezifiso ayinikezi imiphumela emihle nakancane. Ngokuphambene nalokho, uma uhlelo esiluthathe kuwebhu lunezinga eliphakeme kunelelethu, sibeka engcupheni yokwandisa amathuba ethu okulimala futhi singayifinyeleli inhloso ebesiyifuna.
Esinye sezici ezibalulekile okufanele sizicabangele ukwazi ukuthi sithuthukisa ukusebenza kwethu ukukhulisa i-mileage. Amakhilomitha lapho umgijimi webanga elide eqaqa kuwo ngesikhathi sokuqeqeshwa kwawo yizisekelo okufanele zithathwe ukuhlaziya isizini enhle yezemidlalo. Isamba sawo wonke amakhilomitha esihamba kuwo usuku ngalunye simele ivolumu yoqeqesho inani okufanele licatshangelwe. Kusuka kuwo, singahlola futhi siqhathanise iziphetho ngokuvela kwayo.
Ukwazi ukuthi ungayilungiselela kanjani imarathon yesigamu, kubalulekile ukuthi ube ne-mileage yamasonto onke evumela umzimba wakho ukuthi uvumelane nezidingo zebanga futhi ukwazi ukuthuthuka kuwo. I-mileage encane enconyelwa ukuqhuba isigamu semarathon iphakathi kwamakhilomitha angama-60 ngesontos. Yize ukuhlobisa ngaphansi kwalesi samba ngesonto kunganele ukuqeda lo mjaho, kungahle kungakuvumeli ukuthi ukwandise ibanga futhi ulimboze ngesikhathi esifushane ngangokunokwenzeka. Ukuze ukwazi ukufinyelela kule mileage yamasonto onke, kufanele wenze ukwanda kancane kancane isonto nesonto ukuze uvumele umzimba ukuthi uzivumelanise nawo.
Khumbula ukuthi ngeke sithuthuke uma senza isonto elifanayo neviki. Njengokuqeqeshwa kwesisindo, kulokhu, kufanele sisebenzise umgomo wokugcwala ngokweqile okuqhubekayo.
Khulisa imvamisa yokusebenza kwakho
Akubalulekanga kuphela ukukhulisa ivolumu yokuqeqeshwa kepha nobuningi. Ukwazi ukuthi ungayilungiselela kanjani imarathon yesigamu, sincoma ukuthi imvamisa yokusebenza kwakho ibe nkulu kunezikhathi ezintathu ngesonto. Ubuncane obunconyiwe bokuqeqeshwa umugqa wemarathon uphakathi kwezikhathi ezi-4 nezingu-5 ngesonto.
Uma sisebenza ngokungavamile, ngeke sikwazi ukufinyelela ebangeni eliphansi eliphakanyisiwe, ngakho-ke ivolumu yakho yokuqeqesha izokwehla. Ngokwenza lokhu siqinisekisa ukuthi singawandisa ama-mileage ethu kancane kancane. Ngaphandle kwalokho, uma sigijime kanye noma kabili kuphela ngesonto, kuzofanele sinyuse ama-mileage kakhulu esimisweni ngasinye, sivimbele imiphumela.
Ivumela ukusebenza kancane kancane futhi kuvumela ukufaka ukwelashwa okuthile ngendlela ephephile. Kufanele uhlele izinsuku zeviki futhi uhlale uhlakaniphile lapho uhlela ukusebenzisa kanzima nokusebenza kokululama. Lokhu yilokho okwaziwa njengokulanda. Lapho siqoqa ivolumu ethile yoqeqesho asikwazi ukuphola ngezinga elifanayo. Lapho lokhu kuzoba, ukuze kunganciphisi ukusebenza kwezemidlalo, ukulanda kuyenziwa. Ukukhishwa kuvame ukuba yisikhathi esifushane, cishe isonto, lapho Sisebenza ngevolumu yokuqeqesha ngaphezulu noma ngaphansi kuka-50-60% kokujwayelekile.
Ngiyethemba ukuthi ngalolu lwazi ungafunda kabanzi mayelana nokuthi ungayilungiselela kanjani imarathon yesigamu.