Uziqeqeshela njani iHalf Marathon kwabaqalayo (kunye, iSicwangciso seeveki ezili-12)

Umxholo

• Ukubeka isantya
• Isantya sibaleka + Iinduli
• Usebenza ngokulula
• ITempo iyabaleka
• Amandla Oqeqesho + Uqeqesho loMnqamlezo
• UkuBuyisa okuSebenzayo/Iintsuku zokuphumla
• Iiveki ezili-12 zeShedyuli yoQeqesho lweHalf-Marathon yabaQalayo
• Uphengululo lwe

Ukuba uyandibuza, isiqingatha semarathon elugqatso olugqibeleleyo. Ishumi elinesithathu inqaku lemayile enye ngumgama onzima ngokwaneleyo othatha ukuzinikela kunye noqeqesho, kodwa ufikeleleke ngokwaneleyo ukuba nabani na angayenza-ngesicwangciso esifanelekileyo!—ngaphandle koqeqesho oluthatha ubomi bakho bonke. Yiyo loo nto mhlawumbi isiqingatha semidyarho inamanani aphezulu abathathi-nxaxheba (i-2.1 yezigidi ngo-2018 kuphela, ngokwedatha evela kwi-RunRepeat kunye ne-International Association of Athletics Federations).

Ngaba ucinga ngokubhalisela ugqatso kodwa ungayazi indlela yokuqeqesha okanye isiqingatha seemarathon?

Ishedyuli yoqeqesho lweeveki ezili-12 ephuhliswe nguNike + Run Coach Jes Woodseyilelwe ukuba ngabaqalayo beembaleki ezibalekayo ezibaleka kathathu okanye kane ngeveki kunye ne-10 okanye ngaphezulu ngeemayile ngeveki.

Lo ngumgangatho omhle wokubaleka ukuqina-cinga ngayo njengokukwazi ukubaleka imizuzu engama-30 ngexesha, kathathu okanye kane ngeveki. Ngalo lonke eli cebo, uyakonyuka ngokuqhubela phambili ukuqhuba iintsuku ezintlanu ngeveki, ngelixa usakha unyamezelo, ukomelela kunye nesantya-yonke into oyifunayo ukwenza i-13.1 izive ilula. (Ukuba awukabikho okwangoku, jonga isicwangciso sethu soqeqesho sokulala ukuya kwisiqingatha endaweni yoko.)

Ukulungele ukubaleka? Jonga ngezantsi isicwangciso esigcinekayo nesiprintwayo, kodwa qiniseka ukuba ufunda ngokuqhekeka kukaWoods kuzo zonke iindawo ezibalulekileyo zendlela yokuqeqesha isiqingatha sembaleki.

Ukubeka isantya

Ukuqonda isantya sakho ayisiyokubetha ixesha lokugqiba. Lonke uqeqesho lwakho, uza kubaleka ngesantya esahlukileyo ukuze usebenze ngeendlela ezahlukeneyo zomzimba wakho. (Idibeneyo: Ngaba kungcono ukuSebenza ngokukhawuleza okanye ukuSebenza ixesha elide?)

Cinga ngesantya ngokwenzame kwisikali se-1 ukuya kwi-10: Ukubaleka ngokulula kufanele ukuba kube ngathi kwinqanaba lenzame eli-3 okanye eli-4, ngokungathi ungabamba incoko epheleleyo ungaphefumli kwaphela; Isiqingatha somgama omde kufuneka sivakalelwe sisi-7, ngokungathi usengagqabhuka isivakalisi esipheleleyo kodwa kufuneka ubambe umphefumlo emva koko; Isantya sakho se-5K singa-9 kwali-10 lenqanaba lomzamo, kwaye kuya kufuneka ukwazi ukuphatha igama apha naphaya. Sebenzisa le tshathi yejubane ukunceda i-ID isantya sakho xa ugqiba ukusebenza kwishedyuli yoqeqesho lweemarathon ezingezantsi.

Isantya sibaleka + Iinduli

Ukuze ukhawuleze, kufuneka ubaleke ngokukhawuleza. Ke ngeentsuku zesantya, uyakube usebenza ngesantya esiphezulu sakho -i-5K kunye ne-10K paces. Kutheni le nto isantya ukuba uqeqesho lwesiqingatha semarathon? "Cinga ngayo njengokuphakamisa uphahla-ukuba isantya sakho se-5K sikhawuleza, yonke into engasemva iyakhawuleza nayo," ucacisa uWoods.

Kwaye, i-FYI, umsebenzi weenduli ulapha hayi kuba ingumbono olungileyo ukuziqhelanisa nomhlaba weenduli, kodwa ngenxa yokuba umsebenzi weenduli ngumsebenzi okhawulezayo wokuzifihla, utshilo uWoods. “Awuzukubaleka isantya se-5K kwi-90-yesibini ephindaphinda induli, kodwa iya kuvakala ngolo hlobo,” utshilo. "Ke ufumana umzamo ofanayo ngesantya esincinci kunye nokuncipha kwemilenze." (Kwaye zininzi izizathu zokubaleka kweenduli kufanelekile.)

Isantya sokubaleka kufuneka sithathe konke onako. "Kulapho siphula khona umzimba, kwaye ugqibe isantya sokubaleka kwinqanaba lokuqina ngakumbi kunokuba uqale," utshilo uWoods. Yindlela umzimba wakho oqala ngayo ukuziqhelanisa noxinzelelo lokubaleka ngokukhawuleza. Qinisekisa ukuba isantya sokusebenza kwakho sisoloko sibandakanya i-10- ukuya kwi-15-imizuzu yokufudumala kunye nokupholisa phantsi kokubaleka okulula, kakhulu. (Nalu ulwazi oluthe kratya malunga nokubaleka kwesantya kunye neentlobo ezahlukeneyo zokuqhutywa kwekhefu lokuzilolonga.)

Iintloko phezulu: Inye kuphela i-fartlek yokuzilolonga kule shedyuli yesiqingatha semarathon. Emva kokwenza ukufudumeza, uya kuqhuba umzuzu omnye kwinqanaba lakho lokujolisa, emva koko uphinde ubuye umzuzu omnye kwimarathon. Qhubeka uthelekisa umzamo wakho wokubuyisela ixesha 1: 1 ngelixa usebenza ngephiramidi: 1 umzuzu, imizuzu emi-2, imizuzu emi-3, imizuzu emi-2, umzuzu omnye. Oku kuthetha ukuba, ngexesha lemizuzu emi-2 yomjikelo wephiramidi, uya kubaleka imizuzu emi-2, emva koko uphumle imizuzu emi-2. Yenza oku kabini ngokupheleleyo.

Usebenza ngokulula

Indlela owakha ngayo umzimba wakho emva emva koxinzelelo lokunciphisa isantya kukubaleka okulula. "Ezi mile intle, zicothayo zenza igazi libaleke, elikhuthaza ukuphilisa kwaye likhuphe ukudumba, i-lactic acid, nayo yonke loo nto imbi," utshilo uWoods.

Nokuba awuziva wonakele, gcina ukubaleka kwakho lula sloooow. "Akukho mntu ukhe abaleke iimbaleki zakhe ezilula ngokwaneleyo," utshilo uWoods. "Nangaliphi na ixesha usenza imizamo esekwe ekusebenzeni, uthatha imali ebhankini. Imali ebuyisela imali ebhankini yinto entle, elula, ecothayo. Ukuba siqhubeka sihamba nzima sibaleka isantya sogqatso, sisematyaleni; ekuphela kwendlela yokwakha umva ziimayile ezilula ngakumbi. "

ITempo iyabaleka

I-Tempo iqhuba umsebenzi ekusebenzeni kwakho kakuhle. "Cinga malunga ne-mileage yegesi kwimoto yakho-mhlawumbi unokufumana i-25 yeekhilomitha nganye ukuqhuba ujikeleze isixeko ngesantya esincinci," ucacisa uWoods. "Kodwa kuhola wendlela, igaloni enye yegesi inokufumana iimayile ezingama-30 okanye ezingama-35 ngegaloni nganye. Yiloo nto eyenziwa yi-tempo: Uzama ukuphumelela ngakumbi ngomlinganiselo ofanayo wamandla, ngoko unokubaleka ngokukhawuleza ngaphandle kokuziva njengawe. sisebenza nzima. "

Umzamo wakho wetempo kufanelekile ukuba ube ngaphezulu komzamo wemarathon. Iya kukunceda ufumane indawo yokuthakatha yomlingo phakathi kokuhamba imigama emifutshane ngokukhawuleza nangokubaleka umgama omde, ocothayo.

Amandla Oqeqesho + Uqeqesho loMnqamlezo

Ukuze ube ngcono xa ubaleka, kuya kufuneka wenze ngaphezulu kokubaleka, akunjalo? Uqeqesho lwamandla lubalulekile ukomelela kuyo yonke indawo, eya kuthi ikuncede ube yimbaleki efanelekileyo (uguqulo: akukho mandla achithayo). "Ndingumlandeli omkhulu wokuzilolonga, okukunceda uhlale uthe nkqo xa udiniwe ukuya esiphelweni somdyarho, kunye nokuzilolonga okusebenzayo kwiimbaleki, njengeebhulorho zomlenze omnye, imiphunga ebuyela umva, kunye nokubulawa komlenze omnye," utsho Umthi. (Olu qeqesho lwaMandla aBagijimi lunayo yonke into oyifunayo.)

Ukusebenza koqeqesho olunqamlezileyo njengokuqubha okanye ukukhwela ibhayisikile, kwelinye icala, qhubeka nokwakha amandla akho e-aerobic, kodwa kananjalo wakha izihlunu ngaphandle kwezo zisebenzayo kwaye ziba nefuthe elisezantsi- into eluncedo kakhulu kwiveki esele iqhubekile .

UkuBuyisa okuSebenzayo/Iintsuku zokuphumla

Kuya kufuneka unike umzimba ikhefu- kulapho izihlunu zakho zinalo ixesha lokuzilungisa kwaye zomelele. Qinisekisa ukuba unosuku olunye lokuphumla ngokupheleleyo (kwesi sicwangciso, nguMvulo okanye uSuku 1).

NgoLwesihlanu, uyakwenza. "Mhlawumbi imilenze yakho iyaziva kakuhle kwaye ungaphuma uyokufumana kwakhona imizuzu engama-30 eya kukulungiselela ngakumbi ukubaleka ixesha elide ngoMgqibelo xa kuthelekiswa nokuphumla okuphumlileyo imini yonke," utshilo uWoods. Kodwa ukuba imilenze yakho inzima kwaye ibiyiveki enzima, sukuba ligorha. Thatha usuku, yenza nje ukurhola amagwebu, mhlawumbi uye kwiyoga okanye uye kuqubha, utshilo. "Mamela umzimba wakho kunye nento enokuziva ilungile. Kuphephe nje ukusebenza okunempembelelo ephezulu okanye umsebenzi onzima wobunzima." (Eyeleleneyo: Ngaba Kulungile Ukuphakamisa Ubunzima Ngelixa Uqeqesho lweMarathon?)

Iiveki ezili-12 zeShedyuli yoQeqesho lweHalf-Marathon yabaQalayo

Uphengululo lwe