Uqeqesho lweMarathon yeBongo yakho

Umxholo

• Gxila kuLawulo
• Lungiselela eyona nto imbi kakhulu
• Yiba nomfanekiso-ngqondweni Wempumelelo
• Fumana iMantra
• Yaphule Ngokwengqondo
• Gcina iLog yoQeqesho
• Shiya iwotshi yakho
• Uphengululo lwe

Ukubaleka umdyarho omkhulu ngumlo wengqondo njengokwasemzimbeni. Nge-slog yemitsi emide kunye neeveki ezingapheliyo zoqeqesho kuza amathandabuzo angenakuthintelwa kunye noloyiko olungena kwiingqondo ezininzi zexesha lokuqala (nelesibini nelesithathu). Qeqesha ingqondo yakho ngelixa uqeqesha umzimba wakho (ngesicwangciso esifanelekileyo soqeqesho lomdyarho) ngeengcebiso ezisixhenxe ezenzelwe ukukunceda uhlengahlengise isihlunu sakho sengqondo ngokuza kosuku lomdyarho.

Gxila kuLawulo

Imifanekiso yeCorbis

"Ubukhulu bokubaleka iimayile ezingama-26.2 kunokuba nzima," utshilo umdyarho wamaxesha angama-78 kunye nomqeqeshi uMark Kleanthous, umbhali we Idabi leNgqondo. I-Triathlon. "Uninzi lweembaleki zembaleki zinamava okuzithemba kwiiveki zokugqibela phambi kosuku lomdyarho. Oku kuyinto eqhelekileyo." Iimbaleki zisenokuxhalaba malunga nokugula, ukonzakala, ukujongana nemozulu embi, ukungalungiswa kakuhle, ukufumana usuku lokuphumla, uluhlu luyaqhubeka.

Kodwa endaweni yokuzikhathaza ngemozulu, ukubanda kweveki-ebandayo, kunye nezinye izinto ezingalindelekanga, uKleanthous ucebisa ngokugxila kwinto onokuyilawula: ukulala, isondlo kunye ne-hydration. Vavanya ukuba yintoni ekusebenzelayo kwasekuqaleni koqeqesho, emva koko unamathele kuyo kwiiveki ezikhokelela kusuku lomdyarho kude kube yinto yakho yesibini. “Uyakwakha ukuzithemba kwangaphakathi ngaphandle kokuqonda,” utshilo uKleantous.

Lungiselela eyona nto imbi kakhulu

Imifanekiso yeCorbis

Ukusilela ekuziqheliseni ngokwengqondo ukuba kufuneka wenze ntoni xa izinto zingahambi kakuhle yenye yezona zinto zibalulekileyo kukhuphiswano lweemarike, "ucacisa uKleanthous. Yenza isicwangciso A kwaye Isicwangciso B seengxaki zemihla ngemihla yomdyarho oqhelekileyo, njengokuqalisa ngokukhawuleza okukhulu okanye ukuphathwa gadalala, kunye nokuziqhelanisa nokutshintsha kweenjongo ngexesha lokuqhutywa koqeqesho. Okukhona ucinga ngakumbi ngala mava kunye nendlela oceba ukuwoyisa ngayo, kokukhona uya kukwazi ukujongana neengxaki ngexesha lomdyarho wokwenyani,” utshilo uKleantous.

Kuphephe nje ukuhlala kwezona meko zimbi kakhulu ngexesha leveki yogqatso. Ukucinga ngemini yentshabalalo kunokubangela uxinzelelo kunye noloyiko, uKleanthous ulumkisa. .

Yiba nomfanekiso-ngqondweni Wempumelelo

Imifanekiso yeCorbis

Uphando lubonisa ukuba ukubona impumelelo kukhokelela kwiziphumo ezilungileyo kwezemidlalo. Olunye uphando lupapashwe kwi Ijenali ye-Psychology yoSetyenziso lwezeMidlalo bafumanise ukuba iimbaleki zekholeji ezazicinga ukuba ziphumelele kukhuphiswano zikwabonakalise eyona nto iphambili engqondweni. Ngapha koko, ukubonwa kwakuyeyona nto inamandla yokuzimisela kwengqondo.

Kodwa musa ukuziqhelanisa ngokwasengqondweni eyona meko ilungileyo, utshilo uKleantous. Khawuzithelekelele ukwimeko yakho eyoyikekayo (ukuhamba, ukuwa nokwenzakala), uze emva koko ube nomfanekiso ngqondweni woyisa oko. Obu buchule buza kuqeqesha ingqondo yakho ukuba ikutsale ngemini yomdyarho.

Fumana iMantra

Imifanekiso yeCorbis

Ukuba ubaleka ngaphandle kwe-mantra, lixesha lokuyifumana. Uninzi lweembaleki zinamabinzana ambalwa abafumana kwiindawo ezinzima kuqeqesho nangosuku lomdyarho. Nokuba yinto elula, efana "nemayile enye ngexesha," okanye inkuthazo, njengokuthi "qhubeka nje ukutyhala," ukuba namagama ambalwa obulumko ngesandla kunokukunceda ukudonsa kwinqanaba elirhabaxa endleleni. "Ukuthetha ngokufanelekileyo sisixhobo esinamandla," utshilo uKleanthous. Ziqhelanise nentetho ekhuthazayo ngexesha lokuqhuba ukuze ufumane amabinzana anokusebenzelayo. Ukuba nezinto ezimbalwa onokukhetha kuzo kuya kukunceda unyuke induli, kukuthomalalise xa uxinekile, okanye ugcine isantya sokumpompa xa ukudinwa kungena. (Ngaba ufuna iingcebiso ezithile?

Yaphule Ngokwengqondo

Chunk run yakho: ukusondela kugqatso lomdyarho okanye nakuphi na ukubaleka ixesha elide kumacandelo-indlela eyaziwa ngokuba yi "chunking" -inceda ngokwasengqondweni ukophula umzamo wokubaleka iiyure, utsho umqeqeshi odumileyo kunye neOlympian uJeff Galloway IMarathon: Ungayenza!

"Ingcinga yomgama webanga liphela iba lula ukuwuginya xa uwuqhekeza ube zincinci, zetyiseka, zibe ziingceba," uvumile umgadli kunye nebhlog uDanielle Nardi. Abanye babaleki bacinga ngeemayile ezingama-26.2 njengeemayile ezili-10 nge-10k ekugqibeleni. Abanye bayayihamba ngamacandelo eekhilomitha ezintlanu okanye ukunyuka okuncinci phakathi kwekhefu lokuhamba. Ekuqeqesheni, ukuqhawula ngengqondo ixesha elide okanye ukoyikisa kuhamba kwiinqununu. Ukujonga ezantsi iimayile ezintlanu ngexesha kunokuziva kuncinci kune-20 ngexesha elinye.

Gcina iLog yoQeqesho

Imifanekiso yeCorbis

Uninzi lweembaleki luyakungabaza uqeqesho lwabo: nokuba benza umgama owaneleyo, ixesha elide elaneleyo, imidyarho eyaneleyo, kunye nokunye. "Bahlala bezibuza imibuzo engamakhulu amaxesha ngaphandle kokufikelela kwisigqibo," utshilo uKleanthous. Kodwa i-loop engapheliyo yokuzibuza ukuba wenze "kwaneleyo" inokukhokelela ekuhlahleni kweengcinga ezimbi.

Endaweni yokubhala ngesandla, jonga kwakhona ilog yakho yoqeqesho xa uqala ukubuza ulungiselelo lwakho. Ukubona iimayile oye wazikrazula kwiiveki zokusebenza nzima kuya kukhulisa ukuzithemba kwakho. “Zixelele ukuba wenze kangangoko unakho kwaye uqonde ukuba ukwenza okongeziweyo kuya kubeka esichengeni amathuba akho okuphumelela,” wongeza uKleantous. Ukugcina nokuphonononga ilog yakho kuya kukunceda ujolise kwinto oyenzileyo endaweni yokuzibuza ukuba awukwenzi ngokwaneleyo.

Shiya iwotshi yakho

Imifanekiso yeCorbis

Ukuba uyimbaleki eqhutywa yidatha, qiniseka ukuba uyayiyeka iwotshi yakho yeGPS ngamaxesha athile, ngakumbi njengoko imini yomdyarho isondela. Ukujonga kunye nokuphinda ujonge isantya sakho kungakhokelela kukungazithembi, ngakumbi ukuba awubethi zithagethi zakho. Ngamanye amaxesha, kufuneka uthembele kuqeqesho lwakho. (Kwakhona zama ezi ezinye iindlela ezi-4 ezingalindelekanga zokuQeqesha uMdyarho.)

Endaweni yoko, baleka ngaphandle kwewotshi esekwe kwiimvakalelo. Khetha indlela eqhelekileyo ukuze kube lula ukulinganisa iinzame zakho. Ngokufanayo, ukuba uhlala uqhuba nomculo, shiya ii-headphone zakho ekhaya amaxesha ngamaxesha. "Ukuzilolonga emzimbeni wakho kubalulekile ukuze ube nogqatso olukhulu," utshilo uKleanthous. "Mamela ukuphefumla kwakho kunye nesandi seenyawo zakho. Yonwabela inkampani yakho."

Uphengululo lwe