Yintoni ixesha eliPhakathi leMarathon?
Umxholo
- Ixesha eliphakathi
- Umyinge ngokweminyaka
- Ixesha leMarathon ngokobudala kunye nesini
- Umndilili wabaqalayo
- Isantya esiphakathi
- Iingcebiso zokukhawuleza
- Vary ukusebenzisa kwakho
- Ukuphuhlisa amandla kunye namandla
- Qaphela inkqubela phambili
- Baleka unyamezelo
- Khangela iqela
- Hlanganisa ingqondo kunye nokuphumla
- Yiba nobunzima bomzimba kwaye utye kakuhle
- Ukusebenza ngokukhawuleza kwesantya
- Qeqesha isantya
- Uqeqesho lwexeshana
- Uqeqesho lweTabata
- Uqeqesho lweTempo
- Hill iyabaleka
- Landela amanyathelo akho
- Umgca wezantsi
Ukuba ungumgijimi onomdla kwaye uyonwabele ukukhuphisana kukhuphiswano, unokubeka indawo yakho ekubalekeni iimayile ezingama-26.2 zemarathon.
Uqeqesho kunye nokuqhuba umdyarho ophumeleleyo. Yonwabela intsebenzo yakho ngaphandle kwexesha lakho.
Nangona kunjalo, kungokwemvelo ukufuna ukwazi amaxesha aphakathi ukuze ubone indlela obeka ngayo ezinye iimbaleki.
Ungasebenzisa imilinganiselo yeemarathon ukubona apho ungena khona okanye uzive apho ufuna ukusekelwa kubudala bakho, isini, kunye nenqanaba lokuqina.
Kuyo yonke ibhodi, uninzi lwabantu ligqiba umdyarho kwiiyure ezi-4 ukuya kwezi-5, ixesha eliqhelekileyo lemayile ye-9 ukuya kwi-11.5 imizuzu.
Ixesha lokugqibezela elingaphantsi kweeyure ezi-4 yinto yokwenyani yomntu wonke ngaphandle kweembaleki ezikhethekileyo, ezinokugqiba malunga neeyure ezi-2. Abathathi-nxaxheba abaninzi bathatha ixesha labo kwaye bahamba ngenxalenye yomdyarho, begqiba kwiiyure ezi-6 ukuya kwezi-7.
Ukuqeqeshelwa umdyarho wento onokuziva uqinisekile ngayo nokuba ithini iwotshi. Ngokudibanisa nokunyusa amanqanaba akho omzimba kunye nempilo iyonke, unokukhulisa ukuzimisela, ukuzilawula kunye nokuzithemba, okunokuthi kwandise nakwezinye iinkalo zobomi bakho.
Funda ukuze ufunde ngakumbi malunga nexesha lakho lokugqiba elilindelweyo lemarathon kunye neengcebiso zoqeqesho.
Ixesha eliphakathi
Ukuba ugqiba umdyarho phantsi kweeyure ezi-5, wenze kakuhle. Uninzi lwamadoda ligqiba umdyarho phantsi kweeyure eziyi-4,5. Uninzi lwabasetyhini lugqibe ngaphantsi kweeyure ezi-5. Ukuba ixesha lakho lijikeleze olu phawu, yaneliseka ziziphumo zakho.
Umyinge ngokweminyaka
Unokuthelekisa injongo yakho okanye elona xesha lemarathon ukuya kwi-avareji yobudala bakho kunye nokwabelana ngesondo. Inqanaba lakho lokuqina liya kuba negalelo kwixesha lakho, kunye nokuqwalaselwa komhla wohlanga, njengemozulu kunye nempilo iyonke.
Sebenzisa itshathi engezantsi ukubona ukuba ixesha lakho lithelekiswa njani nabanye abantu abakudidi lwakho. Idatha yaqulunqwa iimbaleki ezingama-21,000 zembaleki ezazikhuphisana ngo-2010.
Ixesha leMarathon ngokobudala kunye nesini
| Ubudala | Indoda | Ibhinqa |
|---|---|---|
| 0–15 | 4:53:53 | 6:04:11 |
| 16–19 | 4:16:19 | 4:50:23 |
| 20–24 | 4:01:55 | 4:28:59 |
| 25–29 | 4:06:43 | 4:27:14 |
| 30–34 | 4:07:35 | 4:28:07 |
| 35–39 | 4:10:39 | 4:33:47 |
| 40–44 | 4:09:36 | 4:34:13 |
| 45–49 | 4:11:32 | 4:39:02 |
| 50–54 | 4:19:49 | 4:55:37 |
| 55–59 | 4:31:10 | 5:00:52 |
| 60–64 | 4:53:26 | 5:12:26 |
| 65–99 | 5:06:59 | 5:20:57 |
Umndilili wabaqalayo
Ukuba usaqala, jonga ukuqhuba ubuncinci be-12 ukuya kwi-15 yeemayile ngeveki ubuncinci iinyanga ezi-6 ngaphambi kokuba uqalise inkqubo yoqeqesho lweemarathon.
Nangona kungokwemvelo ukufuna ukuqhubela phambili, kubalulekile ukuthatha indlela ecothayo, ezinzileyo yokuphepha ukwenzakala kunye nokudinwa.
Ngesantya semizuzu eli-12 ukuya kweli-15 ngeyure, abaqalayo banokulindela ukugqiba umdyarho malunga neeyure ezi-5 ukuya kwezi-6.5.
Isantya esiphakathi
Misela isantya esifanelekileyo ukuze ukwazi ukugcina isantya kwiimayile ezingama-26.2.
Nje ukuba usete ixesha lakho leenjongo, jonga ixesha eliqhelekileyo lokumisela isantya esifanelekileyo. Uninzi lweembaleki ezibalekayo zigqiba imayile rhoqo emva kwemizuzu eli-10. Ixesha eliqhelekileyo leemayile kumadoda liphakathi kwemizuzu eli-9 ukuya kweli-11. Abafazi bahamba imayile kwimizuzu eli-10 ukuya kweli-12.
Nciphisa isantya sakho kwiintsuku ezininzi zoqeqesho. Ungongeza kwimizuzwana engama-30 ukuya kwimizuzu emi-2 ngeyure nganye. Ngalo naluphi na usuku olunikiweyo, isantya sakho sinokuxhomekeka kumandla akho kunye noxinzelelo kumanqanaba, imozulu, kunye nomhlaba.
Eminye imiba enokuthi ivele ibandakanya iintlungu ezidibeneyo, iintloko zentloko kunye nemicimbi yokwetyisa. Thatha zonke ezi zinto uzithathele ingqalelo, kwaye ulungelelanise isantya sakho ngokufanelekileyo.
Iingcebiso zokukhawuleza
Ngelixa ii-marathoni zininzi malunga namandla kunesantya, zikho iindlela ezimbalwa zokuphucula isantya sakho.
Vary ukusebenzisa kwakho
Ukulungiselela lelona candelo libalulekileyo lemarathon. Kubandakanya okungaphezulu kokubaleka umgama omde.
Ukongeza ekulandeleni isicwangciso soqeqesho kumgama omde, kubandakanya imisebenzi ye-aerobic ephakathi, enje ngeeerobics zamanzi, ukuhamba ngebhayisikile, kunye nokuhamba ngokukhawuleza.
Ukuphuhlisa amandla kunye namandla
Yakha amandla emisipha ngokunyusa ubunzima, ukuzilolonga kwebhendi, kunye noqeqesho lomzimba.
Ukonyusa ubhetyebhetye bakho, yongeza kolunye ulula, i-yoga, okanye i-tai chi. Ukuzivocavoca kweerobic okwakha amandla kubandakanya uqeqesho lwesekethe, ukudanisa, kunye nobugcisa bemfazwe.
Qaphela inkqubela phambili
Rekhoda umsebenzi wakho kwijenali ukugcina umkhondo wophuculo lwakho. Faka amanqaku emihla ngemihla, kwaye urekhode amaxesha akho okubaleka rhoqo kwiiveki ezi-6. Lungisa usukelo lwakho ngokufanelekileyo.
Ukuba kunokwenzeka, fumana ingxelo kugqirha wakho, umqeqeshi wakho, okanye umhlobo okwaziyo.
Baleka unyamezelo
Ukwakha unyamezelo, faka enye yexesha elide uqhuba veki nganye. Yiba neveki yokubuyisela kwimeko yesiqhelo rhoqo ngokubaleka okuziimayile ezimbalwa kufutshane kuneyona mgama wakho mde. Faka okungenani usuku olunye lokuphumla veki nganye ukuvumela umzimba wakho ukuba uphinde ubuye.
Khangela iqela
Thetha nabahlobo okanye ukhangele kwi-intanethi kwiqela elisebenzayo, okanye wenze elakho. Hlanganani kwiseshoni esebenzayo ubuncinci kube kanye ngeveki. Oku kwakha inkuthazo kunye nobuhlobo. Kwaye, ungabelana ngeengcebiso kunye nengxelo.
Hlanganisa ingqondo kunye nokuphumla
Funda ukukhumbula ngakumbi kwaye ukhululeke kuyo yonke imisebenzi yakho. Yenza ubuchwephesha njengokuphumla kwezihlunu eziqhubekayo, iyoga nidra, kunye nokucamngca kugxile kwinxalenye yeshedyuli yakho yemihla ngemihla. Vumela ukulala ngokwaneleyo ubusuku ngabunye.
Thatha ixesha lokuthambisa, wenze i-acupuncture, okanye uthathe nje ibhafu yokuphumla. Le mikhwa inokukunceda ukhulule uxinzelelo lwezihlunu kwaye wehlise intliziyo kunye nenqanaba lokuphefumla, elinokuphucula ukusebenza kwakho ngokubanzi.
Yiba nobunzima bomzimba kwaye utye kakuhle
Ukuba ufuna ukunciphisa umzimba, ngoku lixesha. Ubunzima obuncinci benza kube lula kuwe ukuthwala umzimba wakho njengoko ubaleka. Kwaye, uya kuba namanqanaba aphezulu amandla kwaye uzive ungcono ngokubanzi.
Hlala hydrated. Faka imifuno emitsha, iziqhamo, kunye namafutha asempilweni kwisidlo sakho. Yitya iikhabhohrithi ezintsonkothileyo kunye neprotheni ebuthathaka. Nciphisa okanye umsele ogqitywe ngokupheleleyo, ukutya okuneswekile.
Ukusebenza ngokukhawuleza kwesantya
Ukuba ujonge ukusebenza okuthile ukukunceda uqeqeshele umdyarho, jonga ezi:
Qeqesha isantya
Sebenzisa iindlela zoqeqesho olunzulu ukonyusa intsebenzo yakho. Yenza isantya soqeqesho ubuninzi kube kanye ngeveki, kuba ezi ntlobo zokuzilolonga zinokubangela ukwenzakala.
Thetha nogqirha wakho ngaphambi kokuba uqalise ukusebenza ngesantya esiphezulu ukuba umtsha ekusebenzeni okanye unazo naziphi na iingxaki zempilo.
Uqeqesho lwexeshana
Isampulu yexesha lokuzivocavoca liqukethe ijog yokufudumeza imizuzu eli-10, elandelwa yimizuzu emi-2 ukuya kwemi-5 yokusebenza ngamandla.
Landela oku ngexesha elilinganayo lokuya kwinqanaba eliphantsi ukuya kumodareyitha. Phinda eli xesha lokuphumla amaxesha ama-4 ukuya kwayi-6, lilandelwe kukuphola kwemizuzu eli-10.
Uqeqesho lweTabata
Olu qeqesho lokuqina lutshintsha phakathi kwemizuzwana engama-20 yomsebenzi onamandla olandelwa yimizuzwana eli-10 yokuphumla. Phinda ubuncinci beerandi ezi-8.
Uqeqesho lweTempo
Olu khetho alunamandla kangako olulungele abaqalayo.
Baleka ngesantya setempo, ethe chu kunesantya sakho somdyarho, okwemizuzu embalwa. Emva koko baleka ngesantya esilula sexesha elifanayo.
Phinda amatyeli aliqela, ngokuthe chu ukonyusa ixesha lomjikelo wesantya ngasinye ukuya kwimizuzu engama-20.
Hill iyabaleka
Qeqesha usebenzisa iinduli ezinobude obufanayo kunye nokuthambeka njengaleyo yomdyarho weembaleki. Baleka ngokukhawuleza kangangoko unakho ngelixa unyuka iinduli, kwaye uthe chu ukubuyela umva ezantsi.
Ukubaleka kweenduli kuqeqesho lwakho kuyakwakha isantya, kuphuhle amandla asezantsi omzimba, kunye nokunyusa ukunyamezeleka kwentliziyo.
Landela amanyathelo akho
Phucula ukuhamba kwakho rhoqo ukwakha isantya. Sebenzisa i-pedometer okanye isixhobo sokulandela umkhondo ukonyusa amanyathelo akho ngomzuzu, okanye qwalasela usetyenziso lokuqina.
Umgca wezantsi
Ukuba umtsha ukuba sempilweni okanye unazo naziphi na iingxaki kwezonyango, thetha nogqirha wakho ngaphambi kokuba uqale uqeqeshele umdyarho. Vumela ubuncinci iiveki ezili-12 zokuqeqesha. Zinike ixesha elingakumbi xa kunokwenzeka.
Sebenza nzima kwaye uzityhale ngamandla akho onke ngelixa uhlonipha ukusikelwa umda kwakho. Lungisa iinjongo zakho kunye neshedyuli yoqeqesho ukuba uziva ufuna ukutshintsha amandla.
Kunqande ukudinwa ngokuzinika usuku olunye lokuphumla evekini.Zikholelwe kuwe, kwaye wonwabele ukulungiselela umdyarho weembaleki ngokogqatso ngokwalo.
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