Iingcebiso ezi-5 zokuSebenzisa iZahlulo eziNgekhoyo kwiziphumo ezilungileyo

Umxholo

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Yonke imbaleki ifuna PR. (Abangengabo iimbaleki, olo luhlanga-thetha ukubetha irekhodi lakho lobuqu.) Kodwa rhoqo, ukuzama okukhawulezayo kuguquka kube ziintlanga ezibuhlungu endaweni yeerekhodi ezaphukileyo. Sithini isitshixo sokuhamba ngesantya esigqibeleleyo seemarathon? Ukuba negative-oko kukuthi, ukuqhuba ulwahlulo olugxekayo. Kugqatso olungaphezulu kwemizuzu eli-15, ukwahlula-hlula-ukuqhuba isiqingatha sesibini sogqatso ngokukhawuleza kunokokuqala-kuya kuvela amaxesha akhawulezayo. Injongo yokuqhuba isiqingatha sokuqala ukuya kwisibini ekhulwini ngokucotha kunesiqingatha sesibini.

“Kuya kuba yinto yesibini ukubaleka ngale ndlela,” utshilo uGreg McMillan, umbhali owaziwayo, isazinzulu sokuzivocavoca, kunye nomqeqeshi eMcMillan Running. "Ndiyayithanda imantra yoqeqesho 'imayile yokugqibela, eyona mile intle." "Kulula kakhulu ukuqala kancinci kwaye uphele ngokukhawuleza kunenye indlela!" utsho uJason Fitzgerald, umdyarho we-2:39, umqeqeshi, kunye nomseki we-Strength Running. Ngokwesiqhelo, iimbaleki ziseta ngokukhawuleza okukhulu, zizama ixesha "lokubhankisha" -isicwangciso-qhinga abaninzi abasisebenzisayo ukuze bazinike umqamelo ekupheleni komdyarho. Lishishini eliyingozi, kwaye elinye likubeka kwindawo yengozi kunye nokutshisa kwiimayile ezizayo, usebenzise zonke iivenkile zakho zamandla ezikhoyo.

Ukujolisa ulwahlulo olubi phantse kusoloko kusisicwangciso esingcono. Nokuba zithini na iinjongo zakho, ukuhamba ngokukhawuleza kwesiqingatha sesibini esikhawulezayo kuya kukunceda uzifezekise. Ulibale ixesha "lokubhankisha" -kwaye uya kuzisindisa "engozini kunye nokutsha." Nantsi indlela onokuthi uziqeqeshe ngayo ukubaleka "negative" ukuze ube namava alungileyo ngosuku lomdyarho.

Ziqhelise ukuqhuba ukwahlula okungalunganga kuQeqesho

Ukugqibezela ukuqhubela phambili kweveki nganye ngokuqhekeka okungalunganga kuya kunceda umzimba wakho ukuba usebenze ngokukhawuleza ngelixa ukhathele kwaye Qhuba umkhuba kwimilenze nasemiphungeni yakho. UMcMillan ucebisa ngokugqibezela iipesenti ezingama-75 zoqeqesho oluqhutywa ngesantya esilula, sokuncokola, emva koko ukhethe ukuya kwinqanaba lakho lomdyarho we-10K okanye ngokukhawuleza kwikota yokugqibela. Enye inketho kukuqhawula umthambo wakho ube sisithathu. Ukuba ubaleka kangangemizuzu engama-30, jogisha imizuzu eli-10 yokuqala ngesantya esicothayo, isi-10 esiphakathi ngesantya esiphakathi, kunye neshumi lokugqibela ngokukhawuleza. “Lo msebenzi unceda ukufundisa ukuba uphi ‘umgca obomvu’ wakho,” utshilo uMcMillan.

Unako nokuziqhelanisa nenkqubela phambili ekubalekeni ngokulula. Qala kancinci kwaye uzinze kwisantya esintofontofo. “Iikhilomitha ezimbalwa zokugqibela ungakhawulezisa ngokuthe ngcembe ukuba uziva ulungile, ugqibezela ngokukhawuleza koluhlu lwesantya sakho esilula,” utshilo uFitzgerald. (Ufuna ishedyuli yoqeqesho? Fumana isicwangciso soqeqesho lwehalf-marathon esikulungeleyo!)

Rhoqo ngeveki, yenza ukuba ugqibe ixesha elide "ugqibe ngokukhawuleza," ugqibe iimayile ezimbalwa zokugqibela kwinqanaba lesantya sogqatso lwakho. Ukuba ubaleka kangangemizuzu engama-90, sebenzisa imizuzu engama-60 ukuya kwengama-75 yokuqala kwisantya sakho soqeqesho, kodwa khawulezisa ngokuthe ngcembe kwimizuzu eli-15 ukuya kwengama-30 yokugqibela. "Yindlela evuyisayo yokugqiba!" Utsho uMcMillan. Kuwo nawuphi na umjikelo woqeqesho, nciphisa umtsi wakho okhawulezayo wokugqiba ukuya kuthi ga kwisithathu ukuya kwisihlanu xa zizonke, kuba zirhafisa ngakumbi.

Sebenzisa iZahlulo eziGwenxa kugqatso lweTune-Up

“Umdyarho womculo we-Tune-up uxabiseke kakhulu kungekuphela nje ekoyiseni umdyarho wosuku, kodwa nokuziqhelanisa nokulungiselela umdyarho, ukufumana uqikelelo oluchanekileyo lwenqanaba lomzimba wakho, kunye nokunceda ukulungisa isakhono somdyarho,” utshilo uFitzgerald. Ukuba ugqatso lwakho luyihafu yemarathon, khetha umdyarho weemayile ezili-10 ukuya kwezili-10 kwiiveki ezintathu ukuya kwezine ngaphambi kosuku olukhulu. Ukuba ubaleka umdyarho weembaleki, cwangcisa isiqingatha semarathon iiveki ezine ukuya kwezintandathu ngaphambi kokuba ucwangcise ukusebenzisa i-26.2. (Kwaye ukulungiselela umzimba wakho sisiqingatha kuphela semfazwe-uyakufuna esi sicwangciso soqeqesho lokubaleka kwengqondo.)

"Injongo yale midyarho yolungelelwaniso ayinanto yakwenza nexesha lokugqiba," utshilo uMcMillan. "Endaweni yoko, jolisa kwi Njani uyalubaleka ugqatso." Intsingiselo: Ziqhelise ukuqala ngokucotha phakathi kwenginginya yezinye iimbaleki, ababukeli abakuvuyisayo, kunye nazo zonke ezinye izinto ezichulumancisayo ngolu suku lomdyarho. Ukuba ubaleka i-10K, uMcMillan uthi, baleka imayile ezine zokuqala Isantya sehafu yemarathon, emva koko ukhawulezise ngaphezulu kweemayile ezi-2.2 zokugqibela ukugqiba ngokuqinileyo.Uya kuba nethuba elingcono lokubethelela zombini inqanaba lesantya kunye nokwahlukana okungalunganga ngomhla omkhulu.

Yiya kwiphepha elilandelayo ukuze ufumane iingcebiso ezintathu ezingaphezulu!

Zibekele Usukelo Olufikelelekayo

Ukuba isantya sakho senjongo sikhawuleza kunento okwaziyo ukuyibaleka, kuya kuba nzima ukwenza ulwahlulo olubi,” utshilo uFitzgerald. Sebenzisa isixhobo sokubala esilinganayo somdyarho ukuseta usukelo olusekwe kugqatso lwakho lomculo okanye uqeqesho olunzima olubaleka kumgama omfutshane. Into efana noMcMillan's Running Calculator kwi-Intanethi okanye usetyenziso lweMcRun lwe-iOS kunye ne-Android ziya kukunceda ukuba ufake iplagi kumaxesha angaphambili ohlanga ukukhetha injongo eyiyo.

Kuqeqesho, yenza isantya sokuzilolonga-njengeekhilomitha ezintathu ukuya kwezintandathu kugqatso lomdyarho wesiqingatha semarathon-ukufaka itempo emzimbeni wakho. “Ukuhambelana kakhulu nesantya sakho ekujolise kuzo kukunceda uphephe ukuqala ngokukhawuleza ngenxa yemincili yosuku lomdyarho,” utshilo uMcMillan.

Qalisa ukuCothisa uSuku lweMbaleki

Xa umpu oqala ukuphuma, xhathisa isilingo sokunyuka. Qala ngesantya esimalunga nemizuzwana engama-10 ukuya kwengama-20 kancinci kunakwitempo yenjongo yakho. Yicinge njengento yokufudumala. Emva kwemayile enye okanye ezimbini, hlala kwinqanaba lakho lokufikelela. "Iintlanga kufuneka zizive zilula kwikota yokuqala, iphakathi-nzima embindini, kwaye inzima kakhulu kwikota yokugqibela," utshilo uMcMillan. Ke ukuba ujonge i-2: 15 yesiqingatha-semarathon-isantya se-10: 18 ukuya kwiimayile ezintathu zokuqala nge-10: 30 isantya, ke inkqubela phambili kwisantya sakho se-10: 18 kwiimayile eziphakathi. "Oku kushiya ithuba elaneleyo lokukhawulezisa ngexesha lokugqibela ukuya kwiimayile ezintathu, kuba ngekhe utshise amandla amaninzi kunye nepetroli kwangoko kugqatso," utshilo uFitzgerald.

Ukuba ufuna uncedo, qala kude emva kwipakethi okanye kwiqela elicothayo kunokuba ubuqhele ukuzinyanzela ukuba uhambe kancinci. Kodwa khumbula: "Umdyarho umalunga nengqondo kunomzimba," utshilo uMcMillan. "Kufuneka uyikhumbule loo nto wena bayalawula."

Yenza umdlalo wakho ujonge

"Ukugqiba ngokukhawuleza kuninzi ngengqondo," kusho uFitzgerald. "Kubalulekile ukuthembela kuqeqesho olwenzileyo kwaye wamkele imvakalelo yokubaleka ngokukhawuleza kwimilenze ediniweyo, ebuhlungu."

Ukuphelisa ugqatso ngokukhawuleza kunokuba uluqalile akukho lula. Kodwa yile nto uza kuyilolonga, kwaye ibuhlungu kakhulu kunenye indlela. Thembela ukuba isayensi ibonisa ntoni-ukuba ukuqala kancinci kancinci kukunceda uhambe ngokukhawuleza ekugqibeleni. Ngaba uphefumlelwe ukuba ubethe ipavumente? Bhalisela umdyarho wabasetyhini ophambili kweli-10 kweli lizwe!

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