I-10 ephezulu yoloyiko lwamava eMarathoni

Umxholo

• "Andiyombaleki 'yokwenyani'"
• "Andonelanga ngokwaneleyo"
• "Ndizokonzakala"
• "Andizukugqiba"
• "Ndizokugqibezela"
• "Kuza kufuneka ndincamise ubomi bam beNtlalo uhambe kakuhle"
• "Kuthekani ukuba kufuneka ndichame?"
• "Kuthekani Ukuba Ndilahla?"
• "Ndingaba nesifo sentliziyo"
• "Ndizolala"
• Uphengululo lwe

Ulumile imbumbulu kwaye uqalisile ukuzilolonga kugqatso lwakho lokuqala, ihalf-marathon, okanye olunye ugqatso lweembaleki, kwaye ukuza kuthi ga ngoku izinto zihamba kakuhle. Uthenge izihlangu ezifanelekileyo, unokuba nomqeqeshi obalekayo, kwaye uza kuphuma ungene kumgama ngakumbi nangakumbi suku ngalunye.

Sekunjalo, njengoko olo suku lwakuba lude olude luqala ukuba yinyani, amaxhala angakumbi asenokukhula engqondweni yakho: "Ngaba ngenene ndingabaleka umgama ongaka? Ngaba ndiya kufika entanjeni ndingenalo ukwenzakala? Kwaye kuthekani ukuba kufuneka ndichame ngexesha ugqatso?

AWUKHO wedwa. Uninzi lweembaleki zinobuncinci ubuncinci ukuba ayizizo zonke ezi nkxalabo zilandelayo-ukusuka kulowo usemthethweni ukuya kokungacacanga kwiparanoid ecacileyo-kwindawo ethile ekhokelela kugqatso olukhulu. Kodwa kukho indlela yokoyisa kwaye ubethe kumgca wokuqala uqinisekile ukuba uya kwenza kuzo zonke iimayile ezingama-26.2.

Ezinxulumene: Isicwangciso soQeqesho seMarathon yeeVeki ezili-18 zabaqalayo

"Andiyombaleki 'yokwenyani'"

Ingcinga

Ukuba awuziboni njengembaleki, cinga ngexesha owaleqa ngalo ibhasi okanye umntwana omncinci, utshilo u-John Honerkamp owayengumqeqeshi ophume phambili. "Ukuba uyenzile loo nto, uyimbaleki, nokuba awukhethanga ukubaleka kakhulu mva nje."

Kungabonakala kulucelomngeni ukuphuma kweso sazisi sangaphandle, kodwa jonga imayile nganye phantsi kwebhanti yakho enye unodoli wobungqina bokuba ungowobuhlanga bakho. Amathuba kukuba, ungumntu ongaphakathi kakhulu kunokuba ucinga-malunga nama-35 epesenti yazo zonke iimbaleki kulo naluphi na ugqatso olunikiweyo lubaleka okokuqala ngqa u-26.2.

"Andonelanga ngokwaneleyo"

Ingcinga

Ukuba uhlala uqhuba ngaphezulu kweemayile ezili-10 kuqeqesho, ukwimeko efanelekileyo yomdyarho. Kwaye nokuba awukwenzi oko, isicwangciso sakho soqeqesho senzelwe ukunceda ukuthintela ukwenzakala kunye nokwenza intembelo yokuba uya kuba ukulungele ukwenza okusemandleni akho ngosuku olukhulu. Yilandele. Yithembe.

Ngapha koko, ngokutsho kwe-Honerkamp, ​​ingxaki enkulu kunokwenza umsebenzi we-newbies kukugqithisa kombane. "Abagijimi bexesha lokuqala babeka ingozi yokugqithisa, ngokuyininzi ngenxa yokuba abaqhelanga ukuba imizimba yabo inokuthatha kangakanani. Kulula ukulibala ukulala, uxinzelelo, kunye nokuhamba ukuya kuqeqesho, kunye nokulungelelanisa inkqubo yakho ngokufanelekileyo. "

Ukuba awufumananga zzzs zaneleyo, ukutya okutshintshileyo, umsebenzi ubukrwada, okanye uziva udiniwe, thatha iintsuku ezimbalwa, uyacebisa. "Into ebaluleke kakhulu ngexesha loqeqesho kunye neemarathon ngokufanayo kukuphulaphula umzimba wakho, nokuba oko kuthetha ukuphosakela kwicala lokwenza okuncinci kunokuba kuninzi."

Kwaye usebenze ngobukrelekrele, ungabi nzima. Tshintshela phakathi koqeqesho olukhawulezileyo kunye nolukhululekileyo ukuze usebenze ngokukhawuleza kunye nokucothisa imicu yemisipha, eya kukunceda ukunqanda ukudinwa, ukuyikhuphelela kumgca wokugqibela, kunye nokuyeka isithukuthezi. Qeqesha kwakhona ngokuqeqesha ngamandla ukuya esiphelweni sokubaleka, gcina iintsuku zokuphumla zingcwele, kwaye uzinike ixesha elaneleyo lokuzilungiselela: Abaqalayo banokufuna ukuya kwiinyanga ezintandathu.

"Ndizokonzakala"

Imifanekiso kaGetty

Naluphi na uloyiko lwe-shin splints, i-tendinitis, okanye izihlunu ezitsaliweyo zibi kakhulu entlokweni yakho kunakwinyani. Kuphela malunga neepesenti ezi-2 ukuya kwezi-6 zeembaleki ezifuna unyango ngexesha lomdyarho. Abo bathambekele ekubeni ngabo baqeqeshelwe ixesha elingaphantsi kweenyanga ezimbini okanye abo bangena ngaphantsi kweekhilomitha ezingama-37 ngeveki. Enyanisweni, abaqeqeshi babika ukuba bahlala bebona ukulimala ngexesha loqeqesho kunomboniso omkhulu, ngokuyinhloko ngenxa yokuba abantu banako ukuzihambela ngosuku logqatso. Lumka unganyusi i-mileage ngaphezulu kwe-10 yepesenti veki nganye, ulumkisa uJennifer Wilford, umqeqeshi oqeqeshiweyo kunye nomyili we-You Go Girl Fitness. "Awunakho ukunyanzela imarathon okanye ube yimbaleki yokubaleka ubusuku bonke. Umzimba awusebenzi ngaloo ndlela."

"Andizukugqiba"

Imifanekiso kaGetty

Okokuqala, yazi oku: Ngokwesiqhelo ngaphezulu kweepesenti ezingama-90 zeembaleki zemarathoni eziwela umgca wokugqibela. Ke ukusukela imbaleki ezininzi zibaleka kumgama ongangeemayile ezingama-20, yintoni enceda ugcwalise u-6.2 oseleyo? I-Honerkamp ikhomba amandla esihlwele. "Inzondelelo yabahlobo kunye namalungu osapho ecaleni kunika amandla angummangaliso ngokwengqondo," ucacisa. "Abadlali bexesha lokuqala ngokukodwa bathabathe isantya sabo malunga neepesenti ezi-5 ukuya kwezili-10 ekuphenduleni." Oko kuthetha ukuba kufuneka unomdla kuphela ekungavumeli abantu ababukeleyo bakubangele ngaphayawandise.

Unyamezelo oluninzi lusengqondweni, yongeza umqeqeshi oqeqeshiweyo uPamela Otero, ongumnini-mphathi weWe Inspired! Ukomelela. Ucebisa ngokwaphula umdyarho ngokunyusa okuncinci: "Khetha uphawu okanye imarker ngaphambili, kwaye ubhiyozele xa uyipasile."

"Ndizokugqibezela"

Ingcinga

Ngenxa yamakhulu amawaka abantu abathatha inxaxheba kukhuphiswano lweemarike, amathuba okuba ungowokugqibela mancinci. Kodwa nokuba utsala ngasemva, eyona nto ibalulekileyo uyithathileyo kukuziva ukuba ungubani kwaye ufeze ntoni xa ugqibile. "Ukubaleka kuvumela abantu ukuba batshintshe, nokuba lithini ixesha labo," utshilo uWilford. "Ukuqhuba umgama ngokwenene malunga neenjongo zomntu, ukuphucula impilo yakho, kunye nokufumana indawo efanelekileyo yoluntu."

"Kuza kufuneka ndincamise ubomi bam beNtlalo uhambe kakuhle"

Ingcinga

Ukuvuka ekuzeni kokusa ukuze ubethe umkhondo, umkhondo, okanye itayitile yokuhamba ngeenyawo ayifanelani ncam nobusuku bobusuku okanye iiyure ezonwabileyo zemihla ngemihla. Kuyinyani, kuyakufuneka udada ngaphandle kweendibano ezimbalwa ezinobungane kwiinyanga ezikhokelela kumhla wobuhlanga, kodwa utshintsho kwishedyuli yakho alulahli ukuba loluntu. Iimbaleki ezininzi, ukuziqeqesha nomqeqeshi obalekayo okanye iqela ngokufanayo kuyonwabisa. "Abantu obaleka nabo ngabantu ababona bonke ubomi bakho butshintsha," utshilo uWilford. "Ufumana ulwazi oluninzi ngobomi babo ngokuziqeqesha kunye iiyure ngeveki. Baba ngabahlobo bokwenene."

Ezinxulumene: Isicwangciso sakho soQeqesho lweMarathon lweeveki ezili-12

"Kuthekani ukuba kufuneka ndichame?"

Ingcinga

Ngenxa yokuba ubaleka iiyure ezimbini ukuya kwezine (okanye nangaphezulu), ukuhambisa amanzi kwimayile nganye, kunye nokutya ii-carbs ezilula ngeyure nganye, kuya kufuneka ufumane iPorta-Potty, ityholo, okanye indlela efanelekileyo yokuyikhupha ngexa ushukuma ngexesha elithile kugqatso. Ukuthintela nakuphi na ukungahambi kakuhle kwamathumbu, yenza isicwangciso sakho sesondlo phantsi kwepat ngaphambi kosuku olukhulu: Sukwenza utshintsho olukhulu ekudleni kwiintsuku ezikhokelela kugqatso, kwaye usebenzise uqeqesho ukuze uvavanye iimveliso ukuze ubone ukuba yeyiphi na phakathi kokubaleka iinkqubo ziyavumelana nawe kakhulu.

Yiza usuku lomdyarho, uWilford ucebisa ngokuzama ukukhupha zonke iinkqubo zakho kanye phambi kokuba ufole kwaye upakishe izicubu okanye usule usana xa kufuneka kuyekwe. Ukuzama ukugqithisa imisebenzi yakho yomzimba kunokukhokelela kwiintlungu ezinzulu (kunye nokuthotywa), ngoko ke shiya ukuba ufuna-imizuzu elahlekileyo kwinkqubo ifanelekile impilo yakho kunye ne-ego.

"Kuthekani Ukuba Ndilahla?"

Imifanekiso kaGetty

Phantse isiqingatha sabo bonke abaqhubi bemidyarho bafumana uhlobo oluthile loxinzelelo lwesisu ngexesha logqatso. Ukuba uyagabha okanye uzive ugula kakhulu nanini na, yiya kwintente yezonyango, utsho uWilford. Iingcali eziqeqeshiweyo apho kunokwenzeka ukuba zikwazi ukukususa ukuze uphinde ungene kugqatso. Kodwa ukuba kukho nayiphi na imiqondiso yehyponatremia, eyenzeka xa i-hydrate engaphezulu igungxula isodiyam yegazi, kungcono ukuyibiza usuku kwaye uzame olunye ugqatso, kuba le meko inqabileyo kakhulu inokubusongela ubomi.

"Ndingaba nesifo sentliziyo"

Imifanekiso kaGetty

Ithuba lokuba ube lixhoba lokubanjwa kwentliziyo ngelixa ulidubule kwisiqingatha semayile sokugqibela lincinci. Uphando lubonisa inye kuphela kubo bonke abagijimi beembaleki ezili-184,000 abanesifo sentliziyo esiphakathi. Abantu abanamanqaku aphezulu emingcipheko ye-Framingham ngabona basesichengeni, kwaye bathambekele ekubeni badala kwaye babe ne-plaque engaphezulu eyakhelweyo kwimithambo yabo, ngaphandle kokuqina kwabo. Vavanywa ngugqirha ukuze uqinisekise ukuba ulungile ngaphambi kokuba uqale uqeqesho, kwaye umamele umzimba wakho ngexesha lomdyarho. Yehlisa isantya ukuba kukho imfuneko kwaye uhlale unamanzi ngaphandle kokuwenza ngokungaphaya. Ukungonelisi i-H20 kwirhafu yentliziyo ngokuyenza ihlawule ngaphezulu ukunciphisa ivolumu yegazi kunye nokunyusa uxinzelelo lwegazi kwangaxeshanye.

"Ndizolala"

Ingcinga

Ukuba i-80 yepesenti yempumelelo ibonakala, ngoko ukwesaba ukulala nge-alarm yakho ngosuku olukhulu kunengqiqo, nokuba akukho ngqiqweni ngokupheleleyo. Ukanti uphoswa kukulala okufuneka kakhulu kuba ujonge ifowuni yakho iyure nganye ukuqinisekisa ukuba ialam yakho icwangcisiwe (kwaye ivolumu inyukile, kwaye isabiza, kwaye ...) ayisiyongcono. U-Otero ucebisa ukuseta ii-alamu ezininzi, ucela umhlobo osakhulayo ukuba akunike umnxeba kusasa, kwaye mhlawumbi uye kulala neempahla zakho zokubaleka ukugcina ixesha lasekuseni lokulungiselela. Emva koko phumla ngokulula usazi ukuba uqeqeshe umzimba nengqondo yakho ukuthatha umceli mngeni wosuku olulandelayo.

Uphengululo lwe