Ubaleka njani ubuhlanga buyele umva ngaphandle kokubulala umzimba wakho

Umxholo

• Zibeke phambili iinjongo zakho.
• Ixesha elifanelekileyo.
• Cwangcisa kwangaphambili.
• Yakha umzimba wakho.
• Buyisa ilungelo.
• Uphengululo lwe

Xa ndizama umgca kwiWalt Disney World Marathon ngoJanuwari, iyakuba ziiveki nje ezisibhozo emva kokubaleka iPhiladelphia Marathon ngoNovemba. Andindedwa. Uninzi lweembaleki zizama ukwenza imali kwimarathon yesiqingatha okanye imarathon yomelele ngokutsiba olunye ugqatso kwimijikelo yoqeqesho lwabo. UMichelle Cilenti, ugqirha wamathambo kunye nomdlalo oqinisekisiweyo webhodi yezemidlalo kwiSibhedlele soNyango olukhethekileyo kwisiXeko saseNew York, uthi uhlala ebona iimbaleki zisenza imisebenzi ephindiweyo, ngakumbi ngexesha lokuwa nasebusika.

Kodwa ukuba uyandithanda-ufuna ukunqanda uhambo oluya kwi-PT, uwulungiselela njani umzimba wakho kubunzima beentlanga ezininzi ezifunwayo kwiiveki nje ezahlukeneyo? Cwangcisa ngononophelo umjikelo wakho wonke woqeqesho, beka phambili iinjongo zakho kugqatso ngalunye, yomeleza umzimba wakho ngokuhamba kwexesha, kwaye-okubaluleke kakhulu-nika ingqwalasela eyodwa ekubuyiseni. Nantsi indlela. (Jonga ezi zinto bonke abagqirha bafuna abagijimi ukuba baqale ukwenza i-ASAP.)

Zibeke phambili iinjongo zakho.

Uhlangabezana njani nemiba nganye yobuhlanga. "Zithini iinjongo zakho kukhuphiswano lokuqala kuthelekiswa nolwesibini?" Kubuza uCilenti, okwangumqeqeshi oqeqeshiweyo wase-USATF.

Ngelixa iimbaleki ezinamava zinokuyiphatha yomibini iminyhadala njengeenzame zokujolisa, ayilunganga kwaye ayikhuthazwa kubagijimi abatsha, utsho uCilenti. "Ukuba yimbaleki ebaleka i-marathon enye okanye ezimbini, kungcono ukhethe enye njengeyona nto iphambili," utshilo. Nangona iPhiladelphia izakuba ngumdyarho wam we-10th, ndisaya kuyithobela ingcebiso yakhe kwaye ndisebenzise iWalt Disney World njengelaphu lokonwaba. (Cinga ngolunye lolu luhlu lwamabhakethi- olona sisiqingatha semarathoni.)

Ama-marathons esiqingatha enza ukuba i-feat ibe yinto enokwenzeka ngakumbi-qiniseka ukuba ubuncinci iiveki ezintandathu ukuya kwezisibhozo ngokwahlukana, ulumkisa uJohn Honerkamp, ​​umseki kunye ne-CEO ye-Run Kamp, uqeqesho lokuqhuba kunye nenkonzo yokubonisana. Nangona kunjalo, awuzukubona izinto ezintle ezifana noShalane Flanagan okanye uDesiree Linden (ophumelele kakhulu kwi-2018 Boston Marathon) ecwangcisa imidyarho yokubuyela umva kwangaphambili.

Olona khetho lubhetele kukwenza ukuba isiqingatha sesibini sebarathon sibe yinjongo yakho engu "A". "Ungasebenzisa inombolo yogqatso lokuqala kuqeqesho kunye nogqatso lwesibini kwintsebenzo ephezulu," utshilo uHonerkamp, ​​oqeqeshe amawaka eembaleki, esebenza neenkampani ezifana neNew Balance kunye neNew York Road Runners. "Isiqingatha sokuqala somdyarho asizukuthatha lukhulu kuwe, ke ukuba uneeveki ezine ukuya kwezisibhozo kude kube kugqatso lwesibini, uzakulunga."

Kodwa xa kuziwa kwimarathons, okwahlukileyo kuyinyani. "Ndidla ngokuxelela iimbaleki zam ukubaleka umdyarho wokuqala kunye nokwenza imitsi emibini njengokhenketho olumnandi esixekweni okanye emaphandleni, utshilo u-Honerkamp, ​​ojongane nobuganga obuphindwe kabini esebenzisa esi sicwangciso, ebaleka umdyarho wokuqala kuye, emva koko enze udumo Iimbaleki ezifana nomtyibilizi ngesantya somzila omfutshane weOlimpiki uApolo Ohno kunye nomdlali wentenetya uCaroline Wozniacki.

Ukuba uxuba imigama, eyona combo inye-ezimbini lugqatso lwesiqingatha semarathon olulandelwa lugqatso lweeveki ezintathu ukuya kwezintandathu kamva, utshilo uHonerkamp. Phatha iveki emva komdyarho wesiqingatha somdyarho njengokuchacha phambi kokuba ubuyele kuqeqesho.

Ixesha elifanelekileyo.

Iimbaleki ezineeveki ezisibhozo ezishiyekileyo zinokubuyela kuqeqesho phakathi kwemisitho, ngelixa izikhewu ezimfutshane phakathi kogqatso kufuneka zithathelwe ingqalelo indlela yokubuyisela/yogcino. (Bona: Kufuneka Ndithabathe ixesha elingakanani ekubalekileni emva kogqatso?) Elona xesha lifutshane olifunayo ukwenza nayiphi na inkqubela, utsho uCilenti-ubuncinci iiveki ezimbini inye yokuchacha kunye ne-taper, kunye nebhloko yoqeqesho phakathi. . "Kuthatha iiveki ezimbini ukufumana inzuzo kugqatso lwakho lokugqibela, yiyo loo nto kungekho sizathu sokwenza umgama omde kwiveki engaphambi komdyarho wakho," utshilo uCilenti. Ngaphandle kokuba unayo iiveki ezisibhozo ezipheleleyo phakathi kweentlanga, i-Honerkamp okanye i-Cilenti ayikhuthazi ukwenza nayiphi na imingeni yokusebenza phakathi. Gxila endaweni elula kwimizamo ephakathi.

Wena unako lungiselela iiveki zakho kwi-limbo ngolu hlobo: Chitha iveki yokuqala okanye ezimbini zokuphumla, ukunciphisa ukubuyela kwimizuzu emincinci kwiveki yesibini okanye yesithathu, ucebisa uHonerkamp. Ngeveki yesine, jolise umthwalo woqeqesho rhoqo ngokusebenza ngokulula kuphela. Kwiveki yesihlanu, jongana nomgangatho othile kunye nokubaleka ixesha elide-kodwa ukuya kuthi ga kumzamo ophakathi, utshilo uCilenti. Ngeveki yesithandathu, qalisa ukukhwela ibhayisekile kwi-taper yakho de kube kugqatso lwakho olulandelayo ekupheleni kweveki yesibhozo.

Ukuba uneeveki ezingaphantsi kwesibhozo phakathi kweziganeko, gcina yonke imihla yokubuyisela kunye neetafile, kodwa unqumle ukusebenza okusebenzayo njengoko kufuneka. Ukuba uziva ufuna ukushukuma kodwa awufuni kukubeka emngciphekweni ukuchacha kwakho, zama ukusonta okanye ukuqubha: “Ndinabo iimbaleki zam zenza uqeqesho olungaphaya, ukuze zikwazi ukungena kwi-cardio yazo ngaphandle kokubetha imilenze yazo,” utshilo u-Honerkamp.

Cwangcisa kwangaphambili.

Ngokufanelekileyo, cwangcisa zombini iintlanga njengenxalenye yomjikelo omkhulu woqeqesho. "Kufuneka ucinge ngayo yonke into kunye," utsho uCilenti.

Ukuba ugqatso kwakhona aluzange lube yinxalenye yesicwangciso, cinga malunga nokuba kutheni ufuna ukuphindaphinda. Ukuba ubaleke kwimozulu embi, kubanda, okanye uphume kwangoko kumdlalo, wena unako zama kwakhona, uCilenti no-Honerkamp bayavuma. Case in point: UGalen Rupp uphumile kwi-nor'easter-ebethelwe yi-2018 Boston Marathon eneempawu ze-hypothermia, emva koko waphinda waphinda waphumelela i-Prague Marathon (ngexesha elifanelekileyo lobuqu!) Kwiiveki ezintathu kamva.

Kodwa ukuba ukufaneleka kwakho bekubekek' ityala, phinda ucinge. “Ndingakhuthaza iimbaleki ukuba ziqonde ukuba kutheni zinomdyarho ombi,” utshilo uCilenti. "Ukuba ngumcimbi ngoqeqesho lwakho, iiveki ezimbalwa aziyi kutshintsha kakhulu, mhlawumbi ayingowona mbono ulungileyo ukuqhuba enye ngokukhawuleza." (Kuya kufuneka uziqwalasele ezi zinto ngaphambi kokubaleka wenzakele.)

U-Honerkamp uthi uzama ukuthetha neembaleki zakhe ngaphandle kwe-impromptu do-overs emva komdyarho ombi. "Le nto ayifane isebenze okanye iphele kakuhle," utshilo. "Kunzima kakhulu ukuphakama ngomnye umdyarho ngokwengqondo nangokwasemzimbeni kwiiveki nje ezimbalwa emva koko."

Kwaye abaqalayo, phulaphula phezulu: Ukuba ugqibile isiqingatha sakho sokuqala okanye i-marathon epheleleyo kwaye uvuya kakhulu awukwazi ukulinda ukwenza enye, qhubeka ufunda.

Yakha umzimba wakho.

Ngaphambi kokuba ulwe ne-back-to-back half marathons okanye i-marathons, qiniseka ukuba umzimba wakho ulungele ukuhamba umgama ngokuqeqeshwa kwamandla. “Ukomeleza yeyona nto iphambili iimbaleki ezingayenziyo,” utshilo uCilenti. "Singathanda ukubona uqeqesho olungakumbi lokumelana nokwenyani-ngokwenene sisebenzisa izisindo kwindawo yokuzivocavoca, ejolise kwi-hip, i-core, kunye ne-quads. Ngokuqhelekileyo, xa abagijimi beza kunyango lomzimba, lawo ngamaqela amakhulu ama-muscle abuthathaka kakhulu." Ukongeza enye okanye ezimbini zokuzilolonga kwimfudumalo okanye kwindawo yokuzivocavoca inokwenza umahluko omkhulu, utshilo. Xa ungathandabuzeki, qhagamshelana nomqeqeshi onokukunceda ukulungelelanisa inkqubo yamandla.

Ngaphezu kwako konke, qiniseka ukuba ubeka umsebenzi ezinyangeni kwaye, ewe, iminyaka ngaphambi kweentsuku "ezimbini" zomdyarho. “Ukuba uza kubaleka umgama omde ubuyela umva, kufuneka ube nesiseko esihle soqeqesho kunye namava athile ngomgama oqala ngawo ugqatso,” utshilo uCilenti. Inotshi ye-solo yesiqingatha se-marathons okanye i-marathons ngaphambi kokucinga ngokuphindaphindeka kumjikelo omnye. "Ngenene kufuneka ube nemvelaphi entle yokubaleka phambi kokuba uqale umgama wokubaleka. Kugqatso lokubuyela umva, kufuneka ube namava angakumbi."

Buyisa ilungelo.

Nantoni na oyenzayo, yenza ukubuyiswa kwezona zinto ziphambili kuwe. Ukubuyisela yeyona nto ibalulekileyo onokuyenza, utshilo uCilenti. "Ukuba ubeka kolo qeqesho-iiveki ezili-16, inkqubo yeeveki ezingama-20 -yithiyori, umzimba wakho uqeqeshelwe ukuqhuba ugqatso lwakho lwesibini emva kweeveki ezimbalwa." (Qinisekisa ukuba ulandela ezi to-dos zokubuyisela umdyarho kunye nokubuyisela isiqingatha sembaleki.)

Musa ukugxininisa ukomelela; awuzukufumana nayiphi na inzuzo yesantya kwezi veki zimbalwa kunjalo, utshilo uCilenti. Endaweni yoko, jolisa ekubuyiseleni umzimba wakho kwimeko yokulungela ukhuphiswano kunye nokuphumla. Ukubeka phambili isondlo, i-hydration, ukuqengqeleka kwamagwebu, kunye nokuthanjiswa kwezemidlalo ukuze ugqatso lwakho lwesibini lube namandla amaninzi kunye nepetroli njengoko ububaleka ugqatso lwakho lokuqala, utshilo uCilenti. "Lonke olo qeqesho luphuma ngefestile ukuba awunalo."

Naliphi na ixesha elifutshane kuneeveki ezine phakathi kweziganeko kufuneka ligxile kuphela ekubuyiseleni, utshilo uHonerkamp. "Kuninzi kuxhomekeke kwindlela oziva ngayo," uyongeza. Ngokuqhelekileyo andiniki abagijimi bam isicwangciso sokwenyani iveki nganye de ndibone indlela abaqhuba ngayo ukuchacha.

Ukulinganisa inkqubela yakho, jonga umzimba. Ukuba uyashwaqeka xa usihla ngezinyuko, usihla iinduli, okanye usiya emsebenzini, uCilenti uthi awukakulungeli ukutyhalela phambili. "Emva kokuba ubaleke umdyarho weemarathon okanye isiqingatha, uya kuziva uphethwe. Kuqhelekile ukuziva iintlungu," utshilo uCilenti. "Ukuba emva kweveki enye okanye ezimbini, usaziva ungonwabanga, kufuneka ixesha elingaphezulu." Cinga ngokubona ugqirha okanye umnyangi wenyama ngaphambi kogqatso lwakho olulandelayo.

Uphengululo lwe