Iingcebiso zokubaleka ezivela kuMqeqeshi weMarathon kaKatie Holmes

Umxholo

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Ukusuka kwii-triathlons ukuya kwi-marathons, imidlalo yonyamezelo ibe ngumceli mngeni odumileyo kubantu abadumileyo abanjengoJennifer Lopez no-Oprah Winfrey. Ewe kuyanceda ukuba nomqeqeshi ophakamileyo wokukhokela. U-Wes Okerson uziqeqeshile waqhuba nezinye zeenkwenkwezi eziqaqambe kakhulu zase-Hollywood, kubandakanya u-Katie Holmes, awazilungiselela i-New York City Marathon yonyaka ophelileyo. Usixelela ngendlela abenza ngayo ukuba abathengi bakhe abadumileyo balungele usuku lomdyarho kunye nento onokuyenza ukufezekisa iinjongo zakho zoqeqesho.

Q. ubalungiselela njani abathengi kwiimarathoni?

A. "Ndijongane nabantu abanamava amancinci okanye abangenalo kwaphela kwimigama emide yokubaleka, owona mceli mngeni wokuqala. Xa ulungiselela umdyarho weembaleki, ubukhulu becala kukwakha i-mileage ukuya kwinqanaba apho umzimba-nengqondo-yakho inokubamba i-26 Emva kweenyanga ezimbalwa zokunyusa i-mileage yakho, ndincoma ukwenza imijikelezo emibini emifutshane (i-4 ukuya kwi-5 yeemayile), i-run intermediate (i-6 ukuya kwi-8 yeemayile) kunye nomgama omde (i-10 ukuya kwi-18 yeekhilomitha) ngeveki. Iimayile ezingama-50 ngeveki zikubeka endleleni. "

Q. Ngawaphi amacebiso onawo okufaka uqeqesho kwishedyuli exakekileyo?

A. Ukwenza imephu kwishedyuli veki nganye kubalulekile. Khetha usuku lweveki xa usazi ukuba awuxakekanga kwaye wenze oko xa uza kwenza ixesha elide. NgeCawa kuhlala kulungile kuba abantu abekho emsebenzini. ukulingana kwimitsi emifutshane okanye ephakathi okanye ngaphambi nasemva komsebenzi, kodwa qiniseka ukuzikhuphela ngaphandle ukuze ungabaleki ngorhatya nasekuseni kusasa.Ufuna ukunika umzimba wakho malunga neeyure ezingama-24 ukuba uphinde ubuye phakathi kweeseshoni. "

Q. Uthini kwabo bangacingi ukuba bangagqibezela umdyarho?

A. "It ngu inokwenzeka. Ixesha lokuqala, ukubaleka okungama-26 kweemayile kuvakala ngokungapheliyo, kodwa umzimba wakho ufikelela kwinqanaba lokuba ubaleka ubume bendalo. Ukuba usempilweni kwaye ukulungele ukuyiqeqeshela, wena unako yenze."

Q. Zeziphi iimpazamo zoqeqesho eziqhelekileyo ezenziwa ngabantu?

A. "Ababaleki kude ngokwaneleyo. Ukuba wenze i-12 okanye i-14 yeemayile, uya kuba nengxaki yokugqiba i-26. Kwelinye icala lesiphelo, kukho abantu abenza kakhulu. bayayisebenzisa kakubi imizimba yabo kunye nokwenzakala kakhulu.Akunyanzelekanga ukuba wenze isixa esigqithisileyo semayile.Ukuba unesicwangciso esimiselweyo kwaye uqhuba iintsuku ezine ukuya kwezintandathu ngeveki kwaye uphumle kube kanye ngeveki, kuya kufuneka uhambe kakuhle."

Q. Loluphi uhlobo lwe-cross-training olucebisayo?

A. "Uqeqesho olunqamlezileyo lubalulekile kuba lukwenza ukwazi ukunika izihlunu zakho ezibalekayo ukuphumla kwaye usebenzise umzimba wakho ngendlela eyahlukileyo. Ngokubaleka, uhamba kuphela kwinqwelomoya enye ngentshukumo enye kwaye kunokuba nzima kakhulu kumalungu. Ayinamsebenzi ukuba yeyiphi imisebenzi oyenzayo ukuwela uqeqesho okoko ugcina ukubetha kwentliziyo yakho kuma-60 ukuya kuma-70 eepesenti yakho.Ndixelela abantu ukuba bayadada okanye badlala imidlalo ukuba baqhubeke nokwenza njalo, kodwa hayi indawo yokubaleka. Ekupheleni kosuku, imalunga nokwakha iimayile, ke akufuneki uwele uloliwe ngaphezulu kwamaxesha ambalwa ngeveki. "

Q. Ungakuphepha njani "ukubetha udonga?"

A. "Udonga yindawo apho uziva ngathi awunakuqhubeka emzimbeni. Kuhlala kungumba wesondlo. Imisipha yakho igcina amafutha ngokwaneleyo malunga neeyure ezimbini zomsebenzi kwaye xa oko kusetyenzisiwe, ufuna omnye umthombo wamandla. Kufuneka utye ukutya rhoqo ngeekhilomitha ezisibhozo kwaye usele amanzi okanye isiqingatha sekomityi yeGatorade rhoqo ngeemayile ezimbalwa. Iijeli zamandla zilungile kuba umzimba wakho uzifunxa ngokukhawuleza kunokutya okuqinileyo. ugqatso, kuya kufuneka ushiye ipetroli eyaneleyo ukuze ugqibe. "

Q. Zeziphi iingcebiso onazo zokuhlala kwisantya ngexesha lomdyarho?

A. "Xa ugqatso luqala, unyuke kakhulu. Kukho iimbaleki ezininzi ezikujikelezile, wonke umntu uhamba ngesantya esahlukileyo kwaye kusoloko kukho abantu abadlulayo kuwe. Musa ukwenza impazamo yokuphuma ngokukhawuleza. Ndicebisa ukuba ufumane imonitha yezinga lentliziyo, onokuyifumana nakweyiphi na ivenkile yezemidlalo, ukuze ufumane ufifi lwendlela osebenza nzima ngayo kwizantya ezahlukeneyo ngexesha lokubaleka kwakho.Kufuneka uziqeqeshe ngesantya esigcina isantya sentliziyo yakho kuma-60 ukuya kuma-70 epesenti yobuninzi bakho. . Ukuba ingaphezulu okanye ngaphantsi kwalo mmandla ngexesha lomgama omde, uya kukwazi ukuba uphumile kwisantya."

UMBUZO

A. "Umdyarho wolukhuphiswano ngumdyarho owonwabisayo, kodwa uya kuwubetha ngokuqinisekileyo umzimba wakho. Yintshukumo ephindaphindayo ephindaphindayo yamadolo namaqatha. Ukuba uqala uziva buhlungu ngexesha loqeqesho lwakho, qhwalela amalungu akho kanye ngemini imizuzu engama-20 emva Ukuzilolonga ukugcina ukudumba kusezantsi. Qinisekisa ukuba uzikhathalele."

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