Umbhali: Sara Rhodes
Umhla Wokudalwa: 14 Eyomdumba 2021
Hlaziya Umhla: 20 Eyenkanga 2024
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Umxholo

Ngokuqinisekileyo yinto encomekayo yokubaleka iimayile ezingama-26.2, kodwa ayisiyo wonke umntu. Kwaye ekubeni sikwixesha eliphambili lemarathon-ngaba omnye umntu u-Facebook ondle iimedali zokugqibezela kunye namaxesha e-PR kunye nesicelo senkxaso yesisa?! Hayi, kulungile ukuba awufuni ukubaleka imarathon. Ngapha koko, isayensi inokuba kwicala lakho. Nazi izizathu ezingama-25 ezivakalayo zokungabaleki.

Awukaqeqesheki ngokwaneleyo

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Imbaleki eqeqeshiweyo uJeff Gaudette ubhala ukuba kufuneka ube nenjongo yokufikelela kumyinge weemayile ezingama-40 ngeveki kangangeeveki ezintlanu ukuya kwezintandathu ukuba ufuna ukuqinisekisa usuku oluhle ekhosini. Ukuba awukabikho kuloo benchmark, mhlawumbi licebo elilungileyo lokuhlala ngaphandle.


Awuzimiselanga Ukuqeqesha ngokwaneleyo

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Ukuba isizathu esingu-1 siyasebenza kuwe, kuyafaneleka ukuba ufumane i-introspective encinci. Ukuba awukalugqibi uqeqesho lwakho kuba awukulungelanga ukubeka umsebenzi onzima, mhlawumbi i-10K yeyona ndebe yakho yeti.

Ubomi bakho beNtlalo bunokubandezeleka

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Ulibale iiyure ezichithwe ngokwenene racing. Uqeqesho kukuzibophelela okukhulu nangakumbi. Kuza kuthatha ixesha elininzi ukungena kwiiveki ezingama-40 -mayile, kwaye kunokuba yinto enzima ukulungela uxanduva lwasentlalweni-ngakumbi ezo zibandakanya ukutya nokusela-ngaphandle komthungo kwinkqubo yakho yoqeqesho. Ukuba awukakulungeli ukuyeka ezinye zolonwabo, mhlawumbi lo ayingunyaka wakho.


Ukuchana

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Nantsi ingcinga emnandi: Uya kubaleka ixesha elide kangangokuba ukukhuhla kwesikhumba samathanga akho okanye ibra yezemidlalo okanye iteyiphu yakho yomqhaphu inokukwenzakalisa ngokwasemzimbeni. Iimbaleki zeMarathon ziya kuzama ukukuqinisekisa ukuba yonke into oyifunayo yinyani yepetroleum okanye ezinye iibhulukhwe ezimfutshane, kodwa ngaba kufanelekile ukuba ubungozi?

IiMarati ziyabiza

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Ukuba ufuna ukubaleka enye yeembaleki eziphezulu ezingama-25 eU.S. ungalindela ukukhupha ngaphezulu kwe-100 yeedola ukuze ungene. Iindleko ze-avareji yokungena zinyuke ngeepesenti ezingama-35 ukususela ngo-2007, amaxesha amathathu anesiqingatha ngokukhawuleza kunokwenyuka kwamaxabiso, Fumana iingxelo. Kwezinye iintlanga, amaxabiso aphezulu asebenza njengesithintelo ekubhaliseni. Sekunjalo, abangeneleli abakhathali kwiimbaleki ezinkulu, kwaye ezo ntlawulo zokubhalisa zihlawulela izibonelelo eziphezulu kunye nokuzonwabisa kunye nokwandisa amanyathelo okhuseleko.


Bayayenzakalisa inkqubo yakho yokuzikhusela

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Ukuziqhelanisa nokuziqhelanisa nokuzilolonga kunokukunceda uhlale ungenashushu ngexesha lokubanda kunye nomkhuhlane, kodwa ukuzilolonga kakhulu kunokuba nefuthe elichaseneyo. (Yonke into ngokumodareyitha.) Uphando lubonisa ukuba emva kwexesha elide, ukusebenza ngokurhafisa okunje ngee-marathoni, amajoni omzimba aphelile ukuya kuthi ga kwiiveki emva komdyarho, okukhokelela "ekunyukeni okuphindwe kabini kumngcipheko wokufumana usulelo oluphezulu lokuphefumla," uMike Gleeson, a Unjingalwazi wokuzilolonga ngebhayoloji kwiYunivesithi yaseLoughborough eLeicestershire, UK uthe kwingxelo.

Ngokwenene Ukuthiyile Ukubaleka

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Ukuba uyathanda ukubaleka, imarathon inokuba yinkqubela phambili yendalo yesiqhelo sakho esiqhelekileyo. Kodwa ukuba awukuthandi ukubethelela indlela egangathiweyo, ukuzinyanzela ukuba woyise ugqatso lobukhulu akunakuba ngumbono omkhulu. Kukho ubungqina obunyanzelekileyo bokuxhasa inyani yokuba sinamathela kwimisebenzi yokomelela komzimba enamathela kakuhle kubuntu bethu. Ngoko mamela elo lizwi likuxelela ukuba ukubaleka akunjalo yiyo kuwe, kwaye ufumane omnye umngeni onomtsalane ngokwenene.

Akuyona indlela eqinisekileyo yokunciphisa umzimba

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Ukubeka iinjongo ezifana ne-marathon kunokukhuthaza abantu ukuba bajonge ukunciphisa kunye nokuma ngosuku lomncintiswano, kodwa uqeqesho lwe-marathon aluyikuthatha indawo yesicwangciso sokulahlekelwa kwesisindo. I-Marathoning-kunye nokubaleka ngokubanzi-akusoloko kukhokelela ekulahlekeni kobunzima, ngakumbi ukuba awuguquguquki indlela yakho okanye uphakamise isantya, ubhala umsunguli we-Born Fitness Adam Bornstein.

Ayisosizathu sokutya yonke into oyifunayo

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Ngenxa yokuba ufuna i-carbs eninzi yepetroli ayithethi ukuba ezo kufuneka zivele kwi-pizza. Ewe, utshisa iikhalori ezininzi kuzo zonke ezi zibalekayo, kodwa oko akuthethi ukuba isondlo asiyinto ebalulekileyo yoqeqesho olukhuselekileyo. Ngapha koko, ukutya izinto ezingalunganga kunokukutheza amandla okanye ukrune ngokugaywa (ngaphezulu koko kamva). Ulunge ngakumbi ukukhupha i-carbs ukusuka kwi-grains epheleleyo njenge-rice emnyama kunye ne-quinoa, kwaye uvuselele ukuhamba kwakho ngeprotheni ephilileyo yamandla kunye nokubuyisela kunye namafutha enentliziyo enjengezo zeoli yeoli kunye ne-avocado. (Jonga okunye ukutya okuhle kubagijimi apha.)

Awuyi Kukhawuleza

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Xa ujolise kakhulu ekuhlangabezaneni neenjongo zakho zemayile, kunokwenzeka ukuba uvumele ezinye iinkalo zoqeqesho ziwele ecaleni kwendlela, ngokwe Amaxesha okubaleka iphephancwadi. "Xa sisebenzisa lonke ixesha lethu elikhoyo kunye namandla kumgama, sidla ngokuchasa imisebenzi yophuhliso efana nokuphucula uhlobo kunye namandla," umhleli oyintloko uJonathan Beverly wabhala ngo-2011. Eyona meko ingcono: Awubi ngcono. okanye imbaleki ekhawulezayo. Eyona meko imbi kakhulu: Ukungahoyi ifom kunye namandla akho kukhokelela ekonzakaleni.

Unokuba Semngciphekweni wokuNciphisa amanzi ngokugqithisileyo

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Ukusela amanzi amaninzi, aziwa ngokuba yi-hyponatremia, akunqabile nje kuphela kodwa kunzima kakhulu ukwenza. Nangona kunjalo, uphando lubonisa ukuba iimbaleki ze-marathon zinokuba ngomnye wabantu abasengozini enkulu xa kuziwa kule meko yoyikisayo. Kusenokwenzeka ukuba emva komdyarho osokolisayo, iimbaleki zemarathoni azinakukwazi ukuyikhukula imizimba yazo nge-H2O kakhulu, kodwa ngumngcipheko osemthethweni.

Akukho mntu uyazi ngokwenene ukuba angakuQeqesha njani ngokuBuyisa

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Emva kweenyanga ezingama-26.2 zokunxiba kunye neenyembezi kunye neenyanga zoqeqesho-uninzi lwabantu lukwimeko yekhefu elincinci ekusebenzeni. Kodwa isayensi ayazi ncam ukuba ungazichitha njani ezo veki zibalulekileyo emva kogqatso olukhulu lokufumana kwakhona. Ezinye iingcali ziya kukuxelela ukuba uthathe usuku olunye kwi-mile nganye obaleke ngayo, ikunike iintsuku ezingama-26 ngaphandle kokubaleka nzima emva kolo kugqatso. Abanye baya kucebisa i-reverse taper, ekuvumela ukuba ubuyele ngokuthe ngcembe kuqeqesho olukhuphisanayo. Kodwa ngenxa yokuba abaphandi bengenakho ukubuza abagqatso beembaleki ukuba baphinde baqhube enye, ngekhe sazi ukuba kuthatha ixesha elingakanani, ugqirha womzimba uTimothy Noakes uxelele INew York Times.

Intloko yakho ayikho kwindawo elungileyo

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Kulula ukugxila kuqeqesho lomzimba kwaye ucinge ukuba uya kuba nzima ngengqondo xa ixesha lifika. Kodwa, ngokwamazwi e-Ironman superstar uLisa Bentley, i-marathon "ixesha elide nje lokugxila." Ayisiyomdlalo wakho wengqondo kuphela odinga ukulungiswa, ikwafuna ixesha lokubuyisela kwimeko yesiqhelo-kwaye asazi ngenene ukuba kuthatha ixesha elingakanani ukudinwa engqondweni, nokuba.

Isibindi sakho siya kuhamba nazo zonke iintlobo zobuqhetseba

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Naphi na ukusuka malunga ne-30 ukuya kwi-50 yeepesenti yeembaleki zomgama ziya kuba nohlobo oluthile lweengxaki zesisu ezinxulumene nomthambo, kwaye elo nani linokuba phezulu ngakumbi phakathi kweemarathoni, iingxelo ze-Active.com. Ngokuqinisekileyo, kukho amaqhinga amancinci okutya okurhweba ukuzama ukunqanda uhambo olugqithisileyo kwii-porta-potties.Kodwa ngaba awungekhe ukhethe ukuba ngaphakathi kwakho kungadityaniswa?

Kufuneka Utye uGu

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Kulungile, awunyanzelekanga. Kodwa iimbaleki ezininzi zomgama zifunga ngesongezo sejel "zihlala kwindawo enesidima kwindawo ethile phakathi kolwelo kunye nokutya," njengoko uGreatist eyibeka kamnandi. Inazo zonke izinto eziyimfuneko kwisitya esiqinileyo sokuqhuba esiphakathi, kwaye ukungaguquguquki kwe-squishy kwenza kube lula ukuncanca ngaphandle kokophula umgaqo wakho. Kodwa awukhethi ukutya ukutya okuyinyani?!

IiMarathoni Zinokuyilimaza Intliziyo Yakho

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Ukujonga okwenyani: Ungabaleka imarathon kwaye ube ulunge kakhulu kunendlela ocinga ngayo. (Uxolo!) Ingxaki yeyokuba kwezo mbaleki zingafanelekanga ngokwaneleyo, umonakalo wentliziyo oye wafunyanwa kugqatso olunzima unokuthabatha iinyanga emva kokuba ephumelele ugqatso. Iindaba ezimnandi zezokuba uya kuphila, kodwa unokuba sesichengeni kwezinye iingxaki zentliziyo phambi kokuba wenze njalo, ngokophononongo luka-2010.

Okanye Nokuba Yimise

Imifanekiso kaGetty

Kunqabile ngokungaqhelekanga, kodwa ii-marathons ziye zaziwa ukuba ziyenzakalise kakhulu intliziyo amaxesha ngamaxesha. Malunga nenye kwiimbaleki ze-184,000 "zinikezela ekubanjweni kwentliziyo emva komdyarho," ingxelo yeDiscovery. Iimbaleki ezisemngciphekweni kakhulu zineemeko zentliziyo, ngoko ke kubalulekile ukudibana nogqirha wakho phambi kokuba ungene kwinkqubo yoqeqesho yalo naluphi na uhlobo.

Ungaphezulu kweimbaleki zabucala

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Ukuba ukubonakaliswa esidlangalaleni kokuqina kwakho kukwenza ukuba ungonwabi, weqa ugqatso. Into yokugqibela oyifunayo ngexesha lomdyarho kukukhutshelwa ngaphandle ngabantu ongabaziyo abavuyisa igama lakho. Ungabaleka ukuya kude kwaye ixesha elide kwaye ngokukhawuleza njengoko ufuna ngaphandle kokukhwaza abalandeli okanye iimbasa zokugqiba, kwaye uya kuyonwabela imfumba ngakumbi.

Abahlobo bakho badiniwe kukunikela kwinjongo yakho

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Ukubaleka isisa kukuphumelela ukuphumelela: Umdyarho weembaleki ufumana indawo ebawelayo kolunye lwemidyarho ekunzima ukungena kuyo ngelixa ezuza isizathu esisondeleyo entliziyweni yakhe kwinkqubo. Kodwa ngelixa intsimi yesisa ebandakanyeka kwimarathons kunye neminikelo abayifumeneyo ibinyukile kwaye isonyuka ukusukela kwiminyaka ye-90s, amanani abonakala ngathi ayacotha ngo-2013, INew York Times iingxelo. Umdyarho weNew York City Marathon ka-2013, umzekelo, wawungekathengiswa kwiveki nje ezimbalwa phambi komdyarho, umphathi weeNjineli zeNdlela yeNew York uMary Wittenberg uxelele Amaxesha, beyibiza ngokuthi "engazange ibonwe ngaphambili."

"Kunzima kakhulu, ndiyakholelwa, ukwenza loo nyaka emva konyaka," umququzeleli we-NYC uGeorge A. Hirsch uthe malunga neembaleki ekufuneka zihlangabezane neemfuno zomnikelo ukuze zibaleke. "Ubuyela kwakweli qula lezihlobo zakho."

Inokukwenzakalisa Amadolo

Imifanekiso kaGetty

Phantse wonke umntu uya kukunika uluvo lwabo malunga nokuba ngaba awusebenzi kakubi emadolweni akho. Isayensi ibuyele emva naphambili, kodwa iingcali zivame ukuvuma ukuba ukubaleka ngokwemvelo kulungile emadolweni akho-kunye namanye amathambo kunye namalungu.

Nangona kunjalo, kukho iimeko ezithile ezinyanzelekileyo ezenza ukuba kusebenze umngcipheko, onokuthi emva koko wenze imarathon-kwaye lonke uqeqesho-luvo olubi. Izimo zangaphambili zamadolo okanye ukonzakala kunokwenziwa mandundu kukuhlahlela rhoqo. Obunye ubungqina bucebisa ukuba uqeqesho lwe-marathon lunokuba yingozi ngakumbi emadolweni abantu abatyebe kakhulu. Unyawo lwakho lubetha njani kwindlela egangathiweyo kunye nokunyusa imayile yakho okanye isantya ngokukhawuleza kunokuba negalelo kwiingxaki zamadolo, iingxelo zeLifeScience.

Inokubangela iShin Splints

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Kukho ukwenzakala okumbalwa okubalekayo okuxhaphakileyo kunentlungu eyoyikekayo phakathi kweqakala nedolo. Ukuqeqeshwa kweMarathon yeyona ndlela ilungileyo yokubetha rhoqo kunye ne "toos ezimbi" -ukuqhuba kakhulu, ngokukhawuleza, okanye ixesha elide, ngokutsho kweMayo Clinic. -i-sneaks endala (i-lace enye yezi zinto zimangalisayo, i-high-tech picks endaweni yoko).

Unokugqwesa kuMgama oMfutshane

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Ukuba awuyondalo xa ubaleka umgama omde, unokuba uchitha amandla akho ukuze ugqibezele umdyarho xa ulawula ugqatso olufutshane. Abagijimi abaneminyaka engama-20 ukuya kwengama-30 benza nje i-3.3 yeepesenti yabathathi-nxaxheba be-triathlon, ngokutsho Ngaphandle , nto leyo ethetha ukuba "ukhuphiswano lwezixhobo zehardware kwiqela lakho lobudala alusayi kuphinda lube lubhityile kwakhona." Iqela elifanayo leminyaka leembaleki zenza ngaphezulu kweepesenti ze-6 zabathathi-nxaxheba, ngokweMarathonGuide.com.

Ulibale NgePedicure

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Ukuba awuziva ngathi ucinga ngotywala umnyama "umgaqo wokuhamba," isenokuba lixesha lokuzonwabisa elitsha.

Nasiphi na isizathu esiphosakeleyo

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Nokuba kungenxa yokuba kubonakala ngathi wonke umntu ubaleke umdyarho okanye uhlala ucinga ukuba uza kugqiba enye ngaphambi kwama-40 okanye umntakwenu omncinci wakoyikisa, ngokwembono yethu ethobekileyo, esona sizathu sokwenene sokwenza umdyarho ngenxa yokuba ufuna . Ukuba awenzi njalo, yoyisa ingcinezelo yoontanga kwaye wenze isibhambathiso sokungazigwebi-ungaphezulu komgama owuhambayo.

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