Izinto ezi-6 zoQeqesho oluQeqeshayo ezinokukufundisa malunga noQeqesho lweMarathon

Umxholo

• Iinduli zibalulekile
• Musa ukweqa umsebenzi wakho wesantya
• Cwangcisa uhambo ngokufanelekileyo
• Thatha ixesha lokuchacha kwaye umamele iintlungu zakho
• Kuya kufuneka unike amandla ixesha elide
• Ukubaleka nabanye abantu kwenza yonke into ibe lula
• Uphengululo lwe

Ukukhula eBoston, bendihlala ndiphupha ngokuqhuba iBoston Marathon. Ke xa ndifumana ithuba elimangalisayo lokubaleka ugqatso lwe-icon kunye ne-Adidas, ndazi ukuba ndifuna ukuyenza ngokuchanekileyo. Into yokugqibela endandiyifuna yayikukutshisa, ukuzilungiselela ngokungalunganga, okanye (okubi kakhulu) ukwenzakala. (PS Nazi iihotele ezilungileyo ukubhukisha iBoston Marathon.)

Ndaguqukela kuAmanda Nurse, umqeqeshi obalekayo wase-Boston kunye nembaleki ebalaseleyo (ixesha lakhe lembaleki ngu-2: 40!), Ondifundise ukuba nomntu ofanelekileyo (owaziyo imvelaphi yakho ebalekayo, ukulimala kwangaphambili, iinjongo zoqeqesho kunye nomsebenzi- ishedyuli yobomi) yenza uqeqesho lube lula kakhulu.

Kulula kunokuba ucinga ukufumana umqeqeshi wokubaleka ofanelekileyo nokuba ukwindawo yakho okanye ukude. Unokukhangela umntu ngeKlabhu yabaGijimi beNdlela yaseMelika okanye uyeke kwivenkile ekhethekileyo yendawo (uninzi lunabaqeqeshi babo). I-RUN S.M.A.R.T. Iprojekthi ikwadibanisa iimbaleki nabaqeqeshi ngokwedijithali. Ngesiqhelo, umqeqeshi uya kudlula kwimbali yakho yokuqhuba kunye nawe kunye neenjongo zakho, azenzele isicwangciso soqeqesho (kwaye usitshintshe njengoko usiya), kwaye ajonge ukungena nawe rhoqo (nokuba ngumntu ngeqela okanye umntu ngamnye ubaleka okanye ngomnxeba okanye nge-imeyile) ukubona ukuba uqhuba njani. Ukuba ubetha amaqhuma endleleni, ahlala ekhona ukuze athethe ngezisombululo kunye nezicwangciso. (Jonga kwakhona: Iingcamango ezingama-26 onazo ngelixa ubaleka uMdyarho)

Ezinye izifundo endizifundileyo:

Iinduli zibalulekile

Ngelixa ungaboyikisela (okanye ubatsibe, okanye ungazi ukuba ungabafumana phi), ukubaleka kweentaba kukonyusa ukuzilolonga kwakho, ukonyusa zombini i-aerobic (unyamezelo) kunye ne-anaerobic (isantya kunye nobukhulu obuphezulu), ucacisa uMongikazi. "Ukuphakanyiswa kwamadolo kunye nomlenze wokuqhuba umlenze ofunekayo ukunyuka induli kunokuphucula indlela yakho yokuqhuba kwaye inceda ukwakha imisipha eqinile efunekayo ukunyusa amandla ngelixa uqhuba."

Kodwa ayisiyiyo yonke into malunga nokuxhalaba kunye nokukhukhumala phezulu. "Inxalenye enkulu yenduli ebalekayo licandelo lokwehla," utshilo uMongikazi. Thatha iBoston Marathon-abantu abaninzi bacinga 'Induli yeHeartbreak', isiqingatha semayile sokunyuka kweNewton, yeyona nto inzima. "Isizathu sokuba uzive unzima kakhulu kungenxa yokuwa ngexesha logqatso (kwiikhilomitha ezingama-20, xa imilenze yakho idinwe kakhulu), kwaye ngenxa yokuba isiqingatha sokuqala sogqatso sisehla kakhulu, sibeka uxinzelelo olukhulu kwiiquads zakho, udinise imilenze yakho ngokukhawuleza kunokuba ikhosi ibithe tyaba. "

Isifundo esifunyenweyo: Ngokuqeqesha kokubini ukunyuka nokuhla, umzimba wakho uqhela umthwalo womsebenzi kwaye uya komelela ngakumbi kwaye ukulungele ukuwenza ngemini yomdyarho, uMongikazi ucacisa. Ukuba awuqinisekanga ukuba zeziphi ezona nduli zibalekayo zikufutshane nawe, jonga amaqela anje ngeProjekthi kaNovemba, ehlala isebenzisa iindawo ezinamagquma ezidolophini ekusebenzeni okanye kwiivenkile zokubaleka zalapha, apho amaqela abalekayo anokukhawuleza abelane ngeendlela.

Musa ukweqa umsebenzi wakho wesantya

Ukuxuba kuqeqesho lwekhefu leveki okanye i-tempo ebalekayo iphucula indlela umzimba wakho osebenza ngayo ioksijini, kukunceda ukuba ubaleke ngokukhawuleza nangokwezoqoqosho, utshilo uMongikazi. Cinga ngazo njengemigangatho "esemgangathweni" (ngaphezulu kobungakanani). "Oku kusebenza ngokukhawuleza akukude, kodwa kungumceli mngeni kuba usebenza nzima ngexesha elifutshane."

Isifundo esifunyenweyo: Kwisicwangciso sam soqeqesho, uMongikazi wadwelisa iindlela ezahlukeneyo zokuba ndinyamezele ukuya kwi-sprint. Ukunamathela ngesantya esithile (wonke umntu uya kwahluka ngokuxhomekeke kwiinjongo zakho) ngexesha leendawo ezahlukeneyo zokuzilolonga ngesantya yeyona nto iphambili. Qala ngemizuzu emihlanu yokubaleka ngokufudumeleyo, emva koko uhambe ngokukhawuleza umzuzu omnye ngokuhamba kancinci okomzuzu amaxesha ali-10 (okanye ama-20 emizuzu iyonke). Qeda ngemizuzu emihlanu yokubaleka okanye uhambe ukuze uphole.

Cwangcisa uhambo ngokufanelekileyo

Xa uqeqeshela ugqatso olukhulu, uya kuba nezithintelo ezinxulumene nokuhamba. Kum, oku kuthetha ukuba kude iintsuku ezintlanu e-Aspen (malunga ne-8,000 yeenyawo ukuphakama) ukuya esiphelweni soqeqesho lwam kunye nohambo olude lweveki oluya eCalifornia.

Ekuphakameni, uqeqesho lwakho luya kuba lucotha kancinci, utshilo uMongikazi. Ukusukela ukuba kwindawo ephezulu yokuhla kwehle inani leoksijini kwimisipha yakho oyifumanayo (kwaye unokukufumanisa kunzima ukuphefumla), amaxesha akho eemayile ahlala eshiye ngemizuzwana eyi-15 ukuya kwengama-30. (Le ndawo ingakunceda ubone amaxesha akho kuxhomekeke ekubeni uphakame kangakanani.) "Kwiimbaleki ezihambayo kwaye kufuneka zenze uqeqesho lwazo kwiindawo eziphakamileyo, qaphela nje ubunzima obubekayo emzimbeni wakho kwaye ungaziniki ' yigqithise. "

Isifundo esifunyenweyo: Cwangcisa "iiveki ezantsi" (iiveki ezineemayile ezingaphantsi) malunga nohambo lwakho. “Kuluncedo ukuthatha iveki ezantsi rhoqo kwiiveki ezintathu ukuya kwezintlanu, kuxhomekeke emntwini,” utshilo uNurse. “Ngexesha lale veki, uninzi lweembaleki lubuyela umva kubude babo bexesha elide kwaye ngokubanzi banciphisa umgama wabo weveki yonke ngama-25 ukuya kuma-50 eepesenti zowona mgama uphakamileyo kumjikelo woqeqesho ukuza kuthi ga ngoku. Oku kuyakukunceda uzive uhlaziyekile kwaye ukulungele ukujongana neveki yakho enkulu yoqeqesho, utshilo.

Thatha ixesha lokuchacha kwaye umamele iintlungu zakho

Kwiiveki ezimbalwa ekuqaleni koqeqesho lwam, iqhina etholeni lam laqalisa ukusebenza. “Ukungaphulaphuli umzimba wakho yeyona mpazamo inkulu eyenziwa ngabagijimi, ngakumbi abo baqeqeshelwa umdyarho wabo wokuqala okanye ugqatso,” utshilo uNurse. Ingxaki kukuba, ukutyhutyha amahlaba amancinci (ngokoyika ukuwela ngasemva kwisicwangciso sakho soqeqesho) kunokukhokelela kumonzakalo omkhulu oyakukubuyisela umva nasemva kwexesha.

Ngethamsanqa, ngoncedo lukaMongikazi, ndakwazi ukwenza i-chiropractic yokuqeshwa (umyeni wakhe, i-chiropractor esemthethweni ye-Boston Athletic Association ikwanayo ne-Wellness kwi-Motion, inkampani yezemidlalo ye-chiropractic apho iphatha khona iimbaleki ezikhethekileyo nezokuzonwabisa kwi-reg). Emva konyango lwezicubu ezithambileyo olwandinceda ndaqhekeza izicubu ezizivayo emlenzeni wam zaze zasika umgama omde phakathi, ndabuyela kwipavumente.

Isifundo esifunyenweyo: Ukuba uqaphela into, nokuba ibhendi yakho ye-IT okanye emazantsi onyawo lwakho, engaziva ilungile, jongana nayo kwangoko, utshilo uMongikazi. "Kungcono ukuphoswa kukuzilolonga kwaye ufumane unyango ngayo okanye uphumle kunokuba uqeqeshe kwaye uyenze ibe mandundu." Ngcono nangakumbi: Ukucwangciswa kwangaphambili kokucoca malunga nenyanga kunye nokwenza i-ice okanye i-Epsom ityuwa yokuhlambela, ukunceda ukubuyisela kwimeko yesiqhelo kunye nokunciphisa ukudumba, ukuhamba ixesha elide, utshilo. Ezinye iindlela zokubuyisela i-cupping-cupping, i-foam rolling, iibhafu ze-ice, ukolula-lonke ixesha lokubuyisela uncedo, kwakhona.

Kuya kufuneka unike amandla ixesha elide

Nangona usebenze i-marathon yesiqingatha ngaphandle kwento ngaphandle kwamanzi ambalwa (unetyala), ukutya okunesondlo esifanelekileyo kunye ne-hydration kubonisa ukuba kubaluleke kakhulu njengoko uphawula i-mileage yakho. Umzimba wakho unamandla amaninzi kuphela-kwaye ekugqibeleni, ayaphela. Kodwa nakuphi na ukutya okudala okanye isiselo asiyi kuphelisa. "Elinye lawona macebiso mahle endakha ndawanikwa xa ndandiqeqeshelwa umdyarho wam wokuqala yayikukuzama ipetroli kumhla wokubaleka," utshilo uMongikazi.

Isifundo esifunyenweyo: Chaza into esebenza kakuhle umzimba wakho (ezinye izondlo, umzekelo, zinokubangela imiba yesisu kwabanye abantu). Ngaba ucwangcisa ukusebenzisa iGatorade ecaleni kwekhosi? Fumanisa ukuba loluphi uhlobo abalusebenzisayo (eBoston yiGatorade Endurance Formula) kwaye uzicwangcisele ezinye ukuba uziqhelanise nazo.

Ukubaleka nabanye abantu kwenza yonke into ibe lula

Ndiyazithanda ii- solo. Kodwa ukuhamba ixesha elide kunokuba njalo ngokwenene, ngokwenene ixesha elide nokuba nepodcast, ubonelelo olungapheliyo lomculo, okanye ukufowuna ngee-earbuds. "Umqeqeshi wam uyamangalisa ngokudibanisa abaqeqeshi bakhe nezinye iimbaleki," utshilo uMongikazi. "Ke ukuba kuya kufuneka ndenze ukuzilolonga okunzima, uyavumelanisa ukuzilolonga kwam nabanye, nto leyo eyenza kube lula kakhulu."

Isifundo esifunyenweyo: Iivenkile ezibalekayo zalapha ekhaya (iNkampani yeHeartbreak Hill Running apha eBoston ibamba imitsi yangoMgqibelo am, ezinye zazo zisecaleni kwendlela yeBoston Marathon), izitudiyo zokuzilolonga, okanye iivenkile ezithengisa iimbaleki zihlala zibamba iqela apho uya kufumana abantu abanengqondo efanayo ekusenokwenzeka ukuba. uqeqesho lwento efana nawe. "Ndenze ubuhlobo obukhulu neembaleki ngale ndlela," utshilo uMongikazi.

Uphengululo lwe