Iinjongo ezili-10 zokuSebenza oMawuzenzele ngo-2015

Umxholo

• Ngenisa kuNyaka oMtsha
• Qhuba okungakumbi kunoko wenze kunyaka ophelileyo
• Sebenza nzima udlale nzima
• Beka phambili uThintelo lokwenzakala
• Bhalisela ugqatso lweeNjongo
• Yakha uMzimba woMdyarho
• Amavolontiya kugqatso
• Zibize ngokuba uyiimbaleki
• Fumana uMhlobo Obalekayo
• Hlaziya uluhlu lwakho lokudlala
• Uphengululo lwe

Ukuba ufunda le nto, sibheja ukuba uyimbaleki-kungakhathaliseki ukuba unesakhono esingakanani, okanye sele usenza ixesha elingakanani na. Kulo nyaka, hlaziya izindululo zakho zoNyaka oMtsha ngeenjongo ezenzelwe ukwenza imbaleki ejikeleze kakuhle. Izigqibo ezijolise nje ekuhambeni ngokukhawuleza zinokumisela ukuphazamiseka phantsi kwendlela. Ngokuqinisekileyo, isantya yinto yonke imbaleki efuna ukuphucula, kwaye inokuba yinxalenye yesicwangciso sakho soNyaka oMtsha, kodwa iinjongo ezigxininisa kuqeqesho, abahlobo, kunye nokuzonwabisa kuya kwenza i-2015 yakho ibe yimpumelelo kwaye ibe mnandi. (Ufuna ukuseta iinjongo ezimbalwa ezingabalekiyo nazo? Jonga iZigqibo zethu eziPhezulu ezingama-25 ekulula ukuzifezekisa.)

Ngenisa kuNyaka oMtsha

“Ukubaleka ngumdlalo wophuculo olongezelelekileyo, hayi ukutsiba nemida,” utshilo uPete Magill, umgcini werekhodi kwiqela lesizwe izihlandlo ezihlanu nombhali wencwadi. Yakha umzimba wakho obalekayo: Isicwangciso sokuQinisekiswa komzimba wonke kubo bonke ababaleki bemigama, ukusuka kwiiMiles ukuya kwiiUltramarathoners-Qhuba kude, ngokukhawuleza, kunye nokuNgabinanto. "Izigqibo kufuneka zijolise kwiinyanga zokuphucuka ngokuthe ngcembe, kwaye zenqabe imeko yeenkampu zeebhotile zeeveki eziphithizelayo okanye kwaneentsuku." Ngokukodwa ukuba umtsha kwezemidlalo, cinga unyaka njengokubaleka kweemayile ezili-12 kwaye usombulule ukuphatha uJanuwari njengemayile yakho efudumeleyo. Nijonge ukuqhuba yonke imihla eminye imizuzu eli-15 ukuya kwengama-30, ngamathuba okuphumla amaninzi. Nje ukuba imizuzu engama-30 ikhululeke, yongeza enye imizuzu emi-5 rhoqo ngenyanga okanye okona kuqhuba ixesha elide.

Qhuba okungakumbi kunoko wenze kunyaka ophelileyo

Ukuba ungumgijimi onamava, eyona ndlela yokuphucula kukugcina ukubethelela indlela. "Ukubaleka ngakumbi yeyona ndlela ilula nesebenzayo yokuba yimbaleki engcono," utshilo uJason Karp, Ph.D., umthambo womzimba kunye nombhali Ukubaleka iMarathon yeeDummies. Kodwa ukuthi, 'Ndiza kubaleka ngaphezulu' akusebenzi njengesisombululo." I-Karp icebisa ukujolisa kwi-10 ukuya kwi-20 yepesenti yeemayile ngaphezulu kunokuba ubugubungele kunyaka ophelileyo, kwaye usombulula ukuqhuba ubuncinci iintsuku ezintathu ngeveki. Ukukhetha inani elithile leentsuku kwaye unamathele kulo kuya kukunceda ufezekise ezo njongo zemayile. (Hei marathoners: Ufuna uMceli mngeni woKwakha oLungekileyo? Zama ukubaleka iiRace ezi-3 kwimpelaveki enye.)

Sebenza nzima udlale nzima

Iimbaleki ezininzi zibeka usukelo lokubetha elona xesha lihle kumgama othile. Kodwa unokuzibekela ukungaphumeleli ukuba kuphela kwento ojolise kuyo. “Kuninzi okungaphaya kwamandla ethu, kusuku lomdyarho nakulo lonke uqeqesho, kwaye kulihlazo ukukhupha unyaka njengelahleko ukuba awufikeleli njongo inye,” utshilo uChris Heuisler, umqeqeshi obalekayo osebenza njenge. Iihotele zaseWestin kunye neeNdawo ekuchithelwa kuzo iiholide' RunWESTIN concierge. Ngaba oko kuthetha ukuba akufanelanga ufikelele usukelo olukhaliphileyo njengolona lufanelekileyo? "Akunjalo konke konke. Iinjongo ezicacileyo, ezinamabhongo zinokukhuthaza kakhulu. Kodwa zidibanise kunye nesinye isisombululo esinye esifikelelekayo." Dibanisa inqaku lexesha elimnyama nelimhlophe kunye nento elula ngakumbi njengokubaleka ugqatso ngeengubo okanye ukubaleka.

Beka phambili uThintelo lokwenzakala

"Ukuthintela ukulimala kukucinga emva kokucinga kwabaninzi, okuyiphutha elikhulu," kusho uJason Fitzgerald, umqeqeshi oqinisekisiweyo we-USA Track & Field kunye nomsunguli we-Strength Running. "Kufanele ukuba yakhelwe kuqeqesho ngokwalo." Zisombulule ngokungxamiseka malunga nothintelo lokwenzakala endaweni yokusabela xa iintlungu kunye neentlungu zisiza. Oku kubandakanya ukulala ngokwaneleyo nokusebenzisa i-foam roller nayiphi na imisipha eqinileyo okanye ebuhlungu, utshilo uFitzgerald. Okubaluleke ngakumbi, ucebisa ukuba "isandwiching" ibaleke phakathi kobushushu obushukumisayo-obuquka ukwangiwa ngamadolo, ukunyuka intaba, kunye nokuguquka kwemilenze- kunye nemizuzu eli-10 ukuya kwengama-30 yokuzivocavoca umzimba njengeeplanga, iibhulorho, izinja zeentaka, kunye nezinye iintshukumo. "Ukuba ucinga awunaxesha lomsebenzi wokuthintela, kungekudala uza kufumana ixesha lokonzakala," ulumkisa uFitzgerald. (Bona ngakumbi ezona Ndlela ziPhambili zokuPhepha ukwenzakala ngelixa uQeqesho lweMarathon.)

Bhalisela ugqatso lweeNjongo

Ukuba nomhla kwikhalenda onokuthi usebenze kuwo kunokukhuthaza kakhulu. Bhalisela ugqatso olukonwabisa kwaye luya kukukhuthaza ukuba ugcine uqeqesho, nokuba kukuhenda komgama omtsha, umsitho woluhlu lwamabhakethi, okanye umdyarho kwindawo osoloko ufuna ukuyindwendwela. Ukuba uqhele ukujongana nesiqingatha se-marathons, kutheni ungajongi kumdyarho weemayile kwaye usebenze ngesantya? Ukuba awuzange ubaleke ngaphambili, bhalisela i-5K kwiinyanga ezimbalwa, okanye enye yeeRaces ezigqwesileyo zeMile e-U.S. Kodwa awukwazi ukubhalisa; nawe kufuneka uqeqeshe. “Iimbaleki ezinamava zihlala zijolise kumdyarho ocela umngeni njengenkuthazo kunyaka omtsha woqeqesho,” utshilo uMagill. "Ingxaki kuphela kukuba bahlala belibala ukwenza umzimba onokukwazi ukujongana nomdyarho omtsha." Kulapho isisombululo sethu esilandelayo singena khona.

Yakha uMzimba woMdyarho

Ngaba ubhalisele ugqatso? "Kwiimbaleki ezinamava, injongo akufuneki ibe kukugqibezela umgama womdyarho; kufanele ukuba uyiqonde ngokwakha umzimba olungeleyo onokujongana nomgama womdyarho kunye nesantya somdyarho," utshilo uMagill. Ukuba uyimbaleki ehambele phambili ebetha indledlana yeentsuku ezine ukuya kwezintandathu ngeveki, zimisele ukwakha umzimba wakho womdyarho kulo nyaka ngokongeza usuku olunye okanye ezimbini ngeveki yomkhondo kunye nokuzivocavoca okushukumayo njengokutsiba, ukubopha, kunye nokukhaba ngeempundu ekusebenzeni kwakho rhoqo. . Bandakanya usuku olunye ngeveki olufutshane, kodwa umnqantsa uphindaphinda. Umzekelo, uMagill ucebisa ukuba ama-surges angama-50 eemitha ezingama-50 kwiipesenti ezingama-90 zomzamo wakho omkhulu ngemizuzu emibini okanye emithathu yokubuyela kwimeko yesiqhelo. Kwaye ucwangcise usuku olunye lokuhamba ngesantya, njengemijikelo emithandathu yemizuzu emibini kwisantya somdyarho esi-5K kunye nemizuzu emithathu yokubaleka phakathi kokuphindaphinda. (Ngaphezu koko inokukwenza ukhawuleze! Fumana indlela yokucheba uMzuzu kwiMayile yakho.)

Amavolontiya kugqatso

Ukuba ukhe walubaleka ugqatso, ufumene ikomityi yamanzi okanye imbasa yokugqiba kwivolontiya. Bangumqolo wabasebenzi bomhla wokubaleka. Kodwa benza okungaphezulu koko, kuquka ukumisa, ukucoca, ukucwangcisa ikhosi, ukuphatha imithwalo, ukuhambisa ukutya namanzi, ukugcoba, kunye nokuncedisa iimbaleki ezisuka kumabala ukuya ekugqibeleni. Kumnyhadala ophambili njengemarathon, baya kufaka iiyure eziyi-8 kwaye ngamanye amaxesha bade. Ukujoyina isikhundla sabo yenye yezona zinto zanelisayo onokuzenza njengembaleki. "Ubuyisela kuluntu olusebenzayo olukuxhasayo nolukuqhubayo," utshilo uHeuisler. Uya kuba namava kwaye uwuxabise umsebenzi onzima owenziwayo kwivolontiya. Kwaye, ukuboleka isandla kwabanye abantu ngelixa bebaleka nje kunokukhuthaza uqeqesho lwakho.

Zibize ngokuba uyiimbaleki

Phantse izigidi ezingama-50 zabantu zibaleke ubuncinci iintsuku ezingama-50-phantse kube kanye ngeveki- ngo-2013, kodwa abaninzi abazicingeli njengembaleki. Zimisele ukuyiguqula loo nto kulo nyaka ngokuthatha isitokhwe sokuba ungubani na kunye nento oyenzayo, endaweni yokuba ungubani na kwaye yintoni ongakwaziyo ukuyenza. "Ukwenza ukuthetha kakuhle kunye nokubhiyozela isiphumo esihle emva kokuzilolonga kuya kukwenza ube yimpumelelo," utshilo uJenny Hadfield, umqeqeshi, umbhali kunye nombhali wencwadi. Ukubaleka kwabaFayo. Ukuba ukubetha ipavumente yinxalenye eqhelekileyo kunye nebalulekileyo yenkqubo yakho yokomelela komzimba-nokuba ungahamba ngokukhawuleza kangakanani na, nokuba uza kubhalisela na ugqatso- lixesha lokuba uqale ubange isihloko. Ngokulula, ukuba uyabaleka, uyimbaleki. Yamkele.

Fumana uMhlobo Obalekayo

Ukuba uhlala ubaleka wedwa, sombulula ukufumana umhlobo obalekayo okanye ujoyine iqela okanye iqela. Usenokuqhuba uqeqesho lwakho wedwa, kodwa izifundo zibonisa ukuba uqeqesho nabanye abantu luyayiphucula intsebenzo. Isifundo esinye kwi Ijenali yeeSayensi zeNtlalo bafumanise ukuba abantu abahamba ngebhayisikile nomntu ababona ukuba ulungile bazilolonge ngakumbi kunokuba babesebenza bodwa. Kwaye uphando lupapashwe kwijenali Ezemidlalo, uMthambo, kunye neNgqondo yoMsebenzi ifumanise ukuba iimbaleki ezicothayo kunye nezozokudada kwiziganeko ezizodwa zibonise olona phuculo xa bekhuphisana neqela. Ke fumana iqabane elibalekayo okanye unikezele ngesantya kumhlobo wakho kugqatso oluzayo. Unokuba yimbaleki engcono.

Hlaziya uluhlu lwakho lokudlala

Ukumamela umculo ngaphambi, ngexesha, nasemva kokubaleka kwakho kunokukwenza uphucule ukusebenza kwakho kunye nokubuyisa isantya, ngokophando lwakutsha nje olupapashwe kwi Ijenali yaMandla kunye noPhando lokuBambisa. Abaphandi bafumanise ukuba ukumamela iingoma ezikhuthazayo phambi komzila wexesha le-5K kunceda ukumpompa abagijimi kumaxesha akhawulezayo. Umculo opholileyo emva koko ubancede ukuba bachache ngokukhawuleza. Kodwa ukumamela umculo ngexesha lokuzilolonga kuye kwaba nefuthe elikhulu. Ngaba ufuna ukuhamba ngokukhawuleza? Cue isantya esicothayo, kodwa esikhuthazayo, esivelise ezona ziphumo zikhawulezayo. Ke sombulula ukongeza ukhuthazo kwinkqubo yakho, nokuba ngaphambi, ngexesha, okanye emva kokuba ubalekile noluhlu olutsha lokudlala. Kwaye ungalibali ijam ethe chu! (Jonga ezona ngoma zi-10 zidumileyo zokuSebenza zika-2014.)

Uphengululo lwe