Yonke into ekufuneka uyazi malunga noQeqesho lweMarathon yaBasaqalayo

Umxholo

• Ngaba Ukulungele Ukubaleka iMarathon?
• Uqeqesho kuMdyarho oPheleleyo weMarathoni Vs. Uqeqesho lweHalf Marathon
• Ungasifumana njani iSicwangciso soQeqeshiso soQeqesho lwaBafundi abaQalayo
• Ukusebenza okungasebenziyo kweCardio kwisiCwangciso sakho soQeqesho lweMarathon
• Kutheni Ukuchacha Kubaluleke Kangaka
• Izixhobo ozifunayo ukuze ubaleke iMarathon
• Ngaba i-WTF itya ngaphambi nangexesha lomdyarho?
• Uphengululo lwe

Ke ufuna ukuqhuba imarathon, he? Ngokuqinisekileyo khange wenze sigqibo sokubaleka iimayile ezingama-26.2 ngokulula; Uthathela ingqalelo ukuba i-avareji yexesha lokugqiba yi-4:39:09, ukuqhuba umdyarho sisenzo esinzima ekufuneka usilungiselele ngokwasemzimbeni nasengqondweni. (Eyeleleneyo: Iindlela ezi-4 ezingalindelekanga zokuQeqesha uMdyarho)

Ungakuvumeli ukuba ikoyikise, nangona! Nabani na angalubaleka ugqatso lomgama omde; uninzi lwayo lwengqondo, kwaye ukuba uyakholelwa ukuba ungabaleka iimayile ezingama-26.2, uya kwenza njalo. Kodwa usafuna isicwangciso esiluqilima kuba uninzi loqeqesho lomdyarho wembaleki lwehla ekubeni lulungiswe kangangoko kunokwenzeka. Apha, yonke into ekufuneka uyazi ukuyenza (nangayo) usuku lomdyarho.

Ngaba Ukulungele Ukubaleka iMarathon?

Ukuhamba ukusuka kwi-zero ukuya kwi-26.2 kunokwenzeka kodwa mhlawumbi ayingombono omkhulu. Ukuba awuzange ubaleke ngenene ngaphambili, okanye utyekele ekuphumeni ngaphandle kwiimayile ezintathu, kulungile- kodwa kuya kufuneka wenze okungaphezulu kokukhuphela isicwangciso soqeqesho kwi-intanethi.

Okokuqala, kufuneka wazi apho umi khona ngobulumko, utshilo uMelanie Kann, umqeqeshi obalekayo weNew York Road Runners. "Ukuba kukho naziphi na iintlungu ezibuhlungu kunye neentlungu eziya kwisicwangciso, ukongeza iimayile ezininzi akuyi kunceda imeko," utshilo uKann. "Ngokuqinisekileyo jongwa lixwebhu lezemidlalo ukuba kukho imfuneko, okanye usebenze ne-PT ukuqinisekisa ukuba iqela lakho lenkxaso kunye namandla ewonke kunye nerejimeni yokuhamba ikhona." (Idibeneyo: Izinto ezi-5 zoNyango loMzimba zifuna ukuba iimbaleki ziqale ukwenza ngoku)

Nokuba yonke into iyasebenza, kuya kufuneka ube nenqanaba lesiseko somzimba ngaphambi kokuqala isicwangciso soqeqesho kumdyarho wabaqalayo-oko kuthetha ukuba uchithe ubuncinci inyanga ubaleka i-15-20 yeemayile ngeveki ngaphezulu kweentsuku ezintathu ukuya kwezine ezibalekayo, ngokunjalo njengoqeqesho lwamandla, uqeqesho olunqamlezileyo, kunye nomsebenzi wokubuyisela osebenzayo, utsho uJohn Henwood, umqeqeshi obalekayo okhokela inkqubo yogqatso lomgama weqela laseNew York leMile High Run Club. Kwakhona jonga kwisicwangciso soqeqesho lweemarike ogqibe kwelokuba usisebenzise. Uthini umgama kuhambo lokuqala olude? "Ukuba uhambo lwakho lokuqala luziimayile ezintandathu, kuya kufuneka ukwazi ukujongana nalo ngaphandle kwengxaki enkulu," utsho uHenwood. (Eyeleleneyo: IShedyuli yeeVeki ezili-12 zoQeqesho lweeMbaleki eziPhakathi)

Umgaqo oqhelekileyo wobhontsi xa uza kwizicwangciso zoqeqesho kumdyarho wabaqalayo kukunganyusi umgama ongaphezulu kwemayile enesiqingatha xa uqala, uyongeza-ke ukuba uqala kwindawo apho iimayile ezintathu indawo yokuthuthuzela, kuya kufuneka wakhe ixesha elaneleyo langaphambi koqeqesho ukuyakha ngaphambi kokuba uqalise inkqubo yakho yoqeqesho. "Cinga ngesicwangciso sakho soqeqesho njengendlu okanye nakwisakhiwo esikhulu," utshilo uKann. "Qala ngesiseko kwaye ngokuthe ngcembe wakhele phezulu. Isakhiwo siqine nje njengesiseko saso, kwaye kuyafana nakuqeqesho lwakho."

Uqeqesho kuMdyarho oPheleleyo weMarathoni Vs. Uqeqesho lweHalf Marathon

Ewe, ngokucacileyo, ulungiselela ukugubungelakabini iimayile, ngumahluko omkhulu lowo. Kodwa ngokubhekisele kuqeqesho, umahluko ophambili ngokwenene kukubaleka okude. Endaweni yokuphuma ngaphandle nge-11 okanye nge-12 yeemayile, uya kungena kwi-18 okanye kwi-20 yeekhilomitha ngokuxhomekeke kwisicwangciso sakho. Yimpembelelo enkulu kakhulu emzimbeni wakho.

Kulapho ukwenza uqeqesho lwamandla kabini ngeveki kunokukunceda ngokwenene, utsho uHenwood. "Yonke imeko ejikeleze indawo iya konyusa amandla akho kumyinge wobunzima kwaye ikuncede ube yimbaleki engcono xa kuthelekiswa nokusebenza nje." Unokufumana ngokutsiba oku kwishedyuli yoqeqesho lwesiqingatha seembaleki, kodwa hayi nge-26.2. (Eyeleleneyo: I-5 Essential Cross-Training Workouts Zonke iimbaleki ziyayifuna)

Cinga ngoku, kwakhona: Isiqingatha soqeqesho kumjikelo weembaleki zihlala zihlala kwiiveki ezili-10 ukuya kwezili-12, ngelixa imijikelo yoqeqesho lweemarathon ihlala iiveki ezili-16 ukuya kwezingama-20, utshilo uKann. "Oku kuthetha ixesha elide elide apho umzimba wakho unyamezela uxinzelelo loqeqesho, ngoko ke ukubeka phambili ukuphumla kunye nokubuyisela kubaluleke kakhulu," utshilo. Zama ukudibanisa ukubaleka kwakho ngokwenza ukubaleka okuthile kumdaka okanye igrabile ngokuchasene nepavumente ukuze unike amalungu akho ikhefu, kunye nokongeza kwiinduli ukuguqula indlela osebenzisa ngayo izihlunu zakho kwaye uthintele ukulimala ngokugqithisileyo.

Ungasifumana njani iSicwangciso soQeqeshiso soQeqesho lwaBafundi abaQalayo

I-Google "isicwangciso soqeqesho lwe-marathon" kunye ne-911,000,000 iziphumo ziyavela. Akukho sicwangciso soqeqesho sembaleki esilungileyo sabaqalayo, nangona kunjalo. "Ndihlala ndikhumbuza abagijimi bam ukuba isicwangciso se-marathon kufuneka sithathwe njengesikhokelo xa sifika ekuqeqesheni-kodwa akufanele kube yinto yomthetho!" utsho uKann. "Ubomi benzeka xa uqeqesho lwe-marathon, kwaye umsebenzi, ubomi, ukonzakala, imicimbi yemozulu iyakuhlala idlala. Ngenxa yoko, ezona zicwangciso zibalaseleyo ngaphandle zinamandla kwaye ziyaguquguquka ukuze zikwazi ukulungiselela ezi 'zantya zinqabileyo' kuqeqesho lwakho ."

Isicwangciso soqeqesho lomdyarho wembaleki asibhalwanga ematyeni, kodwa akufuneki uye endle uhlengahlengisa uwedwa. “Ndicebisa ukuba ufumane umntu onokukunika ingxelo kwaye onokukunceda utshintshe isicwangciso sakho xa ufuna njalo,” utshilo uHenwood. "Inye into ukuba uphoswa kukubaleka kube kanye, kodwa uza kuthini ukuba uphoswa ziintsuku ezintlanu zilandelelana kuba ugula? Umqeqeshi unokukunceda ubuyele endleleni ngeyona ndlela ibhetele yomzimba wakho."

Qinisekisa ukuba ujonga izinto ezifana noqeqesho olusisiseko olufunekayo kwesi sicwangciso (okanye zingaphi iimayile zeveki esiqala kuzo), iimayile zeveki zizonke okanye iintsuku eziqhubayo zeprogram (unalo ixesha inkqubo yeemayile eziphezulu ezinokufuna?), njani rhoqo inkqubo ivumela ukuzilolonga okungaqhutywayo, kwaye ucinge ukuba ezo zinto zinokungena njani kubomi bakho bonke. (Inxulumene: 6 Izinto zoQeqesho oluQeqeshayo ezinokukufundisa malunga noQeqesho lweMarathon)

Ukusebenza okungasebenziyo kweCardio kwisiCwangciso sakho soQeqesho lweMarathon

UHenwood sele ekhankanyile ukubaluleka kokuzivocavoca amandla, kodwa makhe sithethe ngokuzilolonga. Abanye abantu bayakwazi ukubaleka iintsuku ezintlanu okanye ezintandathu ngeveki; kwabanye, ininzi kakhulu. (Idibeneyo: I-5 yoQeqesho oluSebenzayo oluQeqeshwayo Bonke abaGijimi bafuna)

"Ndiyathanda ukuba abantu benze i-cardio iintsuku ezintlanu ngeveki," kusho uHenwood. Oko kusenokuthetha ukubaleka, ukukhwela ibhayisekile, ukusebenzisa ielliptical, okanye nokuqubha. Ndithanda kakhulu i-elliptical kuba ukwimeko efanayo nokubaleka: isinqe phambili, isifuba ukuphuma, ukupompa imilenze, utshilo. "Kwaye ukubhukuda kunokunceda ukwakha amandla malunga ne-abs ephantsi, i-hip flexors, kunye ne-back back."

Inqaku loqeqesho lwe-cardio cross-training kukuba "oku kusebenza kwenza ukuba umgijimi asebenze isiseko se-aerobic ngaphandle kwempembelelo engaphezulu okanye ukubetha emzimbeni," kusho uKann. Kwaye oko kukunceda ukuba ube yimbaleki eyomeleleyo, elungeleleneyo—nto leyo eya kukunceda ufikelele entanjeni.

Noluphi na olunye uhlobo loqeqesho lomnqamlezo olusebenza ekuhambeni kwembaleki kunye namandla asisiseko ikwancoma nayiphi na inkqubo yoqeqesho lwemarathon, utshilo uKann. "I-yoga enobumnene, i-pilates, i-barre, kunye namandla omsebenzi ngokubanzi konke kulungile kuba komeleza izihlunu ezixhasa ukuphindaphinda okuphindaphindwayo umzimba osebenzayo," uyongeza.

Kutheni Ukuchacha Kubaluleke Kangaka

Ngokuqinisekileyo kufuneka wakhe ukubuyisela kwisicwangciso sakho soqeqesho kumarathon sabaqalayo (kunye nawo onke amanqanaba!). Ukubuyisela kwimeko yesiqhelo ke xa iinzuzo zakho zisenzeka; Kulapho izihlunu zakho ekugqibeleni zinalo ixesha lokuzilungisa kwaye zizakhele emva koxinzelelo oluphindaphindiweyo lokusebenza. (Idibeneyo: Eyona ndlela yokuBuyisa ngokuSebenza kwiShedyuli yakho)

"Iintsuku zokubuyisela ezisebenzayo zilungile ekuncedeni ukugcina umgijimi ekhululekile kunye nokunciphisa ukuqina phakathi kokusebenza kanzima. Ndiyathanda ukucinga ngokubaleka okulula phantse njengokuthanjiswa komzimba-bayanceda ngokujikeleza ngokubanzi kunye nokuhamba kwegazi ukuya kumalungu kunye nezihlunu, ngaloo ndlela ziphikisana. ukudumba, utshilo uKann.

Ukubaleka okulula kakhulu, i-yoga ethambileyo, ukukhwela ibhayisekile ngokulula, i-elliptical, okanye umgama omfutshane zonke ziindlela ezintle zokuvuselela okuthambileyo. "Ndiyathanda isandwich umzamo olula okanye usuku lokuphumla phakathi kwemizamo emibini enzima kwisicwangciso soqeqesho, nasemva komzamo onzima kakhulu, zombini zilandelelana (ukuphumla, kulandelwe ukubuyela kwimeko yesiqhelo) ngaphambi kokufumana olunye usuku olunzima," utshilo. .

Izixhobo ozifunayo ukuze ubaleke iMarathon

Into oyinxibayo ukuze uqeqeshe kwaye ubaleke umdyarho wembaleki ixhomekeke kuwe. Kodwa eyona nto ibalulekileyo yegiya (duh) ziziteki zakho. Amathuba kukuba, abo bantwana baya kuva ubunzima malunga neekhilomitha ezingama-200 zoqeqesho langaphambi komdyarho wosuku, ke ufuna ukuziva ukhululekile kubo.

"Xa ukhetha isihlangu, ndiyakhuthaza iimbaleki ukuba zihambe nesibini esivakala njengokongezwa kweenyawo zaso. Baziva bexhaswa sisihlangu, kwaye kufanelekile, kodwa akufuneki babazi kakhulu ubukho besihlangu. ," utshilo uKann. (Izinto eziNxulumanayo: Ezona zihlangu ziBalekayo zoMgama omde)

Andiqinisekanga ukuba kuthetha ntoni oko? Intloko kwivenkile ekhethekileyo yokubaleka apho unokufumana khona izihlangu ezifanelekileyo kwinqanaba lakho kunye neenjongo zakho, utshilo uHenwood. "Iingcali zalapho zinokukunceda wazi ukuba ungumntu owenza isimelabizo okanye ungumntu othambisa abantu, ukuba ufuna isihlangu esingathathi cala xa kuthelekiswa nesozinzisayo, kwaye bacebise uphawu apho."

Ukubaleka umgama, uKann ucebisa ngokukhangela ukufunxeka okukhulu ngaphezulu kwezihlangu ezingafuneki kangako-ngakumbi kwimbaleki yama-novice, eyokunceda ukukhusela unyawo lwakho kwimpembelelo yokunyusa i-mileage yakho.

Ukuba uthetha naliphi na amava ombaleki, baya kukuxelela ukuba unganxibi nantoni na entsha ngosuku lomdyarho. Ebudeni boqeqesho, nxiba into ocinga ukuba uza kuyinxiba okanye uza kuyiphatha ebudeni bogqatso: oko kuthetha izihlangu, iimpahla, ibhanti lengalo, ibhanti, iibhotile zamanzi eziphathwa ngesandla, nayo nantoni na eyenye. "Ngokukhawuleza uyakufumanisa ukuba kukusebenzela ntoni, ngcono," utshilo uKann. (Jonga: Esona sixhobo siGqibeleleyo sokubaleka komgama omde)

Ngaba i-WTF itya ngaphambi nangexesha lomdyarho?

Xa uqeqeshelwa i-marathon, ungayijongeli phantsi indima yokondla edlalayo ekugcineni amandla akho phezulu, izihlunu zakho zomelele, kwaye umzimba wakho ushukunyiswe ukuba uhambe umgama-ukutya kwakho kufuneka kutshintshe ukulungiselela iimfuno zakho zokwanda kwamandla, utshilo uKelly Jones, I-RD, isazi sezemidlalo esiseFiladelphia.

"Njengoko i-mileage inyuka, ngokunjalo kufuneka amandla apheleleyo avela kwiikhabhohthi," utshilo. Kodwa qiniseka ukuba ukonyusa umgangatho wekhabhohayidrethi ezisemgangathweni, njengequinoa, isonka esipheleleyo sesonka, ioats, iitapile, kunye neebhanana, xa kuthelekiswa neekhabhu ezisulungekisiweyo nezicutshungulwayo. (Ngakumbi: Ukutya kwam kwiMarathon yoQeqesho)

Iimbaleki ezinyamezelayo kufuneka zonyuse ukungena kwe-sodium, calcium, iron, kunye ne-vitamin C, naye utshilo. "Isodium sesona sondlo siphambili esilahlekileyo kukubila ekufuneka sithathelwe indawo ulwelo olulungeleleneyo, kwaye ikhalsiyam kufuneka ixhase uxinzelelo kumathambo, kodwa ikwabalulekile kwimithambo yemisipha," ucacisa uJones. "Kuba intsimbi ithwala ioksijini ejikeleze igazi, kunye nokusetyenziswa kweoksijini kuyanda nge-mileage ephezulu, intsimbi kunye nokubomvu kweeseli ezibomvu kuyanda; kwaye, ekugqibeleni, ivithamin C ibalulekile ukukhusela imiphunga kuxinzelelo olongezelelekileyo." (Idibeneyo: Ukutya okupheleleyo okungama-10 okungcono ekuBuyiselweni koMsebenzi kuneZongezelelo)

Ngosuku lomdyarho, ngokuqinisekileyo uya kufuna ukuphatha ipetroli (umzimba wakho uya kutshisa nge-glycogen, okanye iswekile, ivenkile ngeemayile ezingama-20, eyaziwa njenge "ludonga" kugqatso lomdyarho). "Kuluncedo ukuthwala i-fuel kwi-run ngaphezulu kwemizuzu engama-60," utshilo uJones. "Kubalulekile xa uqeqeshelwa ugqatso ukuqeqesha amathumbu akho ukuba athathe i-carbohydrates kwaye uwathambise ngelixa usenza umthambo ukuze ungapheli kunye ne-GI ecasulayo kamva."

Zama izinto eziphathwayo, ezityekayo ngokulula njengejeli kunye neebhloko, okanye nemihla enetyuwa kunye neepakethi zobusi. Yintoni esebenzela umhlobo wakho okanye umqeqeshi isenokungasebenzi kuwe, njengokuba uqeqesha kwinto oza kuyinxiba, qiniseka ukuba uziqhelanisa nokubasa kwimitsi emide ngaphambi kosuku lomdyarho ukuze kungabikho nto imangalisayo ekhosini—okt. ujiko ngequbuliso ukuya kweyona Port-a-Pottie ekufutshane. Kwaye khumbula: Ungaze uthembe ifart emva kwemayile ezilithoba.

Uphengululo lwe