Iingcebiso zokubaleka kwemozulu ebandayo ezivela kwii-Elite Marathoners

Umxholo

• Nxiba kakuhle
• I-Fuel ingcono
• Yamkela 'iMill
• Kulula ukungena kuyo
• Yisuse (Ngokwenyani)
• Yiba yiMbaleki yekhephu
• Mane uphume apho
• Ziqhayise kancinci (okanye iLot)
• Zifudumeze izihlunu zakho eziphambili
• Uphengululo lwe

Hayi, intwasahlobo. Iitulips ziyadubula, iintaka ziyantyiloza…nemvula engenakuthintelwa ibonakala intle xa kukho imfumba yekhephu emhlabeni. Ukucinga nje ngo-Epreli nango-Meyi kungenza ukuba ubhalisele isiqingatha okanye isandi esipheleleyo semarathon njengengcinga entle. Kude kube uyaqonda ukuba uqeqesho lomdyarho emva koko kuthetha ukubaleka kwimozulu ebandayo ngoku.

Kodwa sukutshintsha ingqondo okwangoku. "Ukuba nento kwikhalenda kunceda ukukhupha emnyango ebusika xa ungakhuthazekanga," utshilo uSara Hall, umgijimi we-Asics, oqhuba i-LA Marathon yakhe yokuqala kule Matshi. Ngaphezu: "Ndifumanise ukuba indilungiselela kakuhle ugqatso ngokwalo, kuba uninzi lweemarathoni luqala kwakusasa, xa kubanda." Uqeqesho ebusika alulunganga-kodwa sukukhetha ukubhalisa okwangoku! Siye sathetha neHolo kunye nabanye abanobuchule bokubaleka ngeengcebiso zabo eziphezulu zoqeqesho kwingqele. (Nazi ezinye izizathu: I-10 zeMarathon ezilungileyo zokuHamba kwiHlabathi.)

Nxiba kakuhle

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Kudala weva oku: Ukubeka kubalulekile. Kodwa kugqatso olunzima, olude loqeqesho lomdyarho, awufuni enkulu maleko, utsho uHolo. "Into enkulu endiya kuqinisekisa ukuba ndinayo into ephezu kwentloko kunye neendlebe zam, njenge-Asics Felicity Fleece Headwarmer ($ 18; asicsamerica.com)," utsho. Kuba ukubaleka koqeqesho lweembaleki kunokuba nzima, ngamanye amaxesha iHolo ikhetha imikhono emifutshane, nokuba kubanda kakhulu. Ngezo ntsuku (kunye nangosuku lomdyarho), uya kunxiba iAsics Arm Warmers ($10; asicsamerica.com). “Ngumaleko omkhulu osuswayo,” utshilo.

I-Fuel ingcono

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“Ebusika, ndiziva ndinoburhalarhume kwaye ndifumanise ukuba kufuneka nditye isidlo sakusasa esithe chatha ukuze ndihlale nam de ndigqibe umthambo,” utshilo uShalane Flanagan, umdyarho wembaleki obaleka iBoston Marathon ngo-Epreli. Ukuya kwakhe: Imisipha yama-pancake obisi kunye nekofu yebhotolo. Kwaye ungalibali ukuhambisa amanzi kunye nokubuyisa emva kokuqhutywa. “Uninzi lwabantu abaqondi ukuba basaphulukana nokubila nokuba sele kubanda,” utshilo. "Ndizama ukusela amanzi amaninzi ngaphambi nasemva, kwaye ndinamathele kwindlela yam yesiqhelo-iqhekeza lesiqhamo kunye ne-KIND bar."

Yamkela 'iMill

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Andiyithandi i-treadmill, kodwa ngamanye amaxesha ayinakuphepheka, ngakumbi ukuba iimeko ziyingozi ngumkhenkce, utshilo uHolo. Kodwa endaweni yokuziva ecaphukile, iHolo yamkela ii-treadmill slogs zakhe: "Yindlela elungileyo yokuphuma kwinqanaba lam eliqhelekileyo lesantya," ucacisa. "Ndinyusa isantya sam ngamanqaku ambalwa kunokuba ndikhululekile. Ukunyanzelwa ukuba ndiphume kunye nebhanti inditsala kunye nayo yindlela elungileyo yokuqhekeza la mathafa," utshilo. (Zama lo Msebenzi we-Treadmill oKhethekileyo ovela kwiKlabhu ye-Mile High Run.)

Kulula ukungena kuyo

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Kuthatha ixesha elide ukuba izihlunu zifudumale ebusika, ngoko ke thatha ixesha lokuzolula ngokuguqukayo kwangaphambili kunye nokulula kwisantya sakho. Elinye icebiso: Zinike into yokuzilolonga ngaphambi kwexesha. IHolo isebenzisa i-softball okanye i-foam roller ngaphambi kokubaleka ukukhulula i-fasica kunye nezihlunu zemisipha. “Ndiyiqhuba kancinci kwizihlunu zam, ndichitha ixesha elongezelelweyo kancinci kwiindawo ezixineneyo,” utshilo. (Jonga okona Kufudumeleyo kuPhakamileyo kulo naluphi na uhlobo lokuSebenza.)

Yisuse (Ngokwenyani)

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"Ndiyathanda ukuxhawula izandla zam ngelixa ndibaleka," utshilo uNike Master Umqeqeshi uMarie Purvis. "Oku kukunceda ukuba ungawaniki amagxa akho (esiyenza xa sigodola), kwaye kukunceda ugcine ukuma okufanelekileyo ngelixa ubaleka."

Yiba yiMbaleki yekhephu

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“Xa ndibaleka ekhephini, andinxibi shushu kuphela, kodwa ndibaleka ngezihlangu zam zomzila (ndinxiba iNike Zoom Terra Kiger 2) kuba kukho inkxaso yokubamba ngaphezulu,” utshilo uPurvis. Kuya kufuneka ulungelelanise umgama wakho. "Xa ndibaleka kwikhephu, ndizama ukugcina ukuhamba kwam kancinci kancinci kwaye ndithathe amanyathelo akhawulezileyo ukuze ndingatyibiliki," utsho uFlanagan.

Mane uphume apho

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"Xa ndi ngokwenene andifuni kuphuma ndiye phaya, ndicinga ngendlela umzimba wam endiya kuwonzakalisa ngayo ngemini yomdyarho ukuba andinakungena, utshilo uPurvis. "Uqeqesho ayilungiso olukhawulezileyo, andizuku uzakuba ngcono ngaphandle kokufaka umsebenzi, "uzixelele.

UFlanagan usebenzisa ubuqhetseba bengqondo ukuze aphume emnyango ngeentsuku ezibandayo. "Ndiza kuzicebisa ukuba ndizonwabise ngokuphatha kamnandi xa ndifika ekhaya (ishawa eshushu, umlilo opholileyo, icocoa eshushu) kwaye ndicinga ngendlela endizakulungela ngayo ugqatso lwam oluzayo. Kodwa, ngokubanzi, ndiyaziphathaphatha ngasemva ngokuba lukhuni kwaye ndizixelele ukuba ii-champs eziyinyani 'zisebenza nzima xa kungekho mntu ujongileyo!' "

Ziqhayise kancinci (okanye iLot)

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"Ndisebenzisa uStrava, umkhondo we-GPS obalekayo, ukukhuthaza ukuphuma emnyango. Ukwazi ukuba ndiza kuthumela iziphumo zam emva koko kundinceda ndihambe," utshilo uKara Goucher, u-Oiselle-pro-marathoner oxhaswe ngu-Oiselle. "Emva kokubaleka kwam, ndadibanisa iwotshi yam yeSoleus neStrava emva koko ndifumana idos ezininzi kunye nezimvo zabantu abandixelela indlela endiye ndanesibindi ngayo ukuphuma emnyango."

Zifudumeze izihlunu zakho eziphambili

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“Ndiyathanda ukuqinisekisa ukuba imilenze yam engezantsi (amathole namaqatha) ishushu ngakumbi,” utshilo uGoucher. "Iikawusi zam zeZensah zokucinezela zigcina igazi lijikeleza yonke imilenze yam, kwaye ndincede ukuba ndibuyele ngokukhawuleza okubaluleke kakhulu ekusebenzeni kwemozulu ebandayo."

Uphengululo lwe