Isicwangciso sakho soQeqesho lweMarathon

Umxholo

• Qhuba ngezizathu ezifanelekileyo
• Indawo yokurhweba kwiiNdlela zokuSebenza ngokuGxila
• Yiba nomfanekiso-ngqondweni Weendawo Ezinzima
• Camngca Ngengqondo
• Chaza Izinto Ozoyikayo
• Zisebenzise Iingenelo Zobunzima
• Uphengululo lwe

Emva kokuloga zonke iimayile ezimiselweyo kwisicwangciso sakho soqeqesho, imilenze yakho iya kuba ilungele ukuqhuba umdyarho. Kodwa ingqondo yakho isihlunu esahlukileyo ngokupheleleyo. Uninzi lwabantu alunaki ukulungiswa kwengqondo okunokwenza ubomi ngexesha loqeqesho (kunye neekhilomitha ezingama-26.2) lula kakhulu. Kunyaka ophelileyo, isifundo kwiYunivesithi yaseStaffordshire e-UK sajonga i-706 ultramarathoners kwaye safumanisa ukuba ubunzima bengqondo busenza iipesenti ezili-14 zempumelelo yomdyarho-isiqa esikhulu xa ugqatso lwakho luthatha iiyure ezininzi ukulugqiba. Khupha uvimba wakho wengqondo ngoku ukuze ukwazi ukungena kuwo ngomhla womdyarho kwaye ufikelele entanjeni ngeli cebiso livela kwiingcali zesayikholoji yezemidlalo ezisebenze neembaleki zeOlimpiki kunye nabasaqalayo bomdyarho.

Qhuba ngezizathu ezifanelekileyo

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Impazamo enkulu yengqondo ongayenza njengembaleki kukubopha into oyenzayo ekuzixabiseni kwakho. Ukulinganisa impumelelo ngokuba ubethe ixesha elithile okanye indawo elungileyo kwiqela lakho lobudala befumba kuxinzelelo olubi kwasekuqaleni. Xa uqala uqeqesho, endaweni yosukelo olusekwe kwiziphumo, misela ukuzizalisekisa ngakumbi, njengokuzibekela umngeni okanye ukuzama ukuphucula ukomelela. Emva kwexesha, ngeentsuku xa usokola, Zityhale ngokukhumbula isizathu sokuba ubaleke.

Ubalekela isizathu? Intle kakhulu; Cinga nje ngoku: "Iimbaleki ezininzi endisebenza nazo zibaleka 'imbeko' yomnye umntu, kwaye bayoyika ngokungawugqibi umgca wokugqibela ze bamyeke loo mntu ebomini babo, utshilo uJeff Brown, Ph.D., a Isazi sengqondo seBoston Marathon, unjingalwazi oncedisayo weklinikhi kwisebe lezonyango lwengqondo kwiYunivesithi yaseHarvard, kunye nombhali I-Winnerclinical. "Abantu kufuneka bakhumbule ukuba bayayiqaphela kwaye bayamhlonela loo mntu xa benyuka ukuya kumgca wokuqala."

Indawo yokurhweba kwiiNdlela zokuSebenza ngokuGxila

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"Ngokuqhelekileyo xa sizama ukuba nethemba ekubalekeni okanye kugqatso, siyazi ukuba si-BS-iziqu," utsho isazi ngengqondo yezemidlalo uSteve Portenga, Ph.D., i-CEO ye-iPerformance Psychology kunye nosihlalo weeNkonzo zeNgqondo. Ikomitana ye-USA Track & Field. "Kuyavakala ukuba uzixelele, 'ndilungile,' kodwa yeyona ndlela yoyikisayo yokuziqeqesha, kuba siyazi ukuba ayinakuba iyinyani ngalo mzuzu."

Ucebisa ukugxila kwinto enesithintelo esingaphezulu kwengqondo: indlela oziva ngayo umzimba wakho. Nanini na xa uqaphela ukuba ubaleka kakuhle, cinga ukuba kutheni: Ngaba amagxa akho akhululekile? Ngaba ubaleka ukukhanya ezinyaweni zakho? Ngaba ufumene isingqisho esihle? Khetha okuthandayo. Emva koko, xa uphakathi kwexesha elide kwaye uqale ukulahlekelwa ngumphunga, buyisela ingqalelo yakho ekugcineni amahlombe akho ekhululekile (okanye nantoni na into oyithethayo). Oku kuyakuphucula ngokwasemzimbeni indlela obaleka ngayo, kwaye oko kuyakuguqulela kwingqondo engcono ngokugcina ujoliso lwakho kwizinto ezisebenzayo onokuzilawula.

Yiba nomfanekiso-ngqondweni Weendawo Ezinzima

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Ukudibana malunga nekhosi enzima okanye ukunyuka okunzima njenge-Heartbreak Hill eBoston ayizukunceda nto. Endaweni yoko, uBrown ucebisa ukuthatha inyathelo. Ukuba umdyarho ukufutshane, zibaleke ezo ndawo zikoyikisayo ngaphambi kwexesha; ukuba luhlanga olungaphandle kwedolophu, hamba indawo enzima kusuku olungaphambi kwalolo. Ukuba awunalo ixesha lokwenza nokuba yeyiphi, sebenzisa iimephu zikaGoogle ukujonga icandelo. Isitshixo kukuhoya okukungqongileyo ngazo zonke iimvakalelo zakho kwaye ukhethe iziphawuli ezibonakalayo. "Umzekelo, ukuba ukhetha umbhobho wokucima umlilo embindini wenduli njengophawu, uyayazi ukuba sele ugqibile ukufika kuwo," ucacisa watsho uBrown.

Yenza amanqaku abe ngumthombo wolwazelelo, ukomelela, okanye umbono nje wokuba kukude kangakanani na ukuya khona. Hlala phantsi phambi komdyarho kwaye ubone ngeso lengqondo uqhuba icandelo elinzima kwaye ubone amanqaku akho. "Uza kuyakhela kwingqondo yakho oyenzileyo oyenzileyo ngaphambili," utshilo uBrown. “Emva koko unokusebenzisa ezo zimaki njengezinto ezibangela ukuba uphumle njengoko udibana nazo ngemini yomdyarho,” utshilo uBrown.

Camngca Ngengqondo

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Ukuhlala okwangoku kubalulekile ekubalekeni kakuhle, kuba kunciphisa iziphazamiso ezingalunganga njengokuzibuza ukuba zingalimaza kangakanani iimayile ezingama-23 okanye ungafika njani entanjeni. Kodwa kufuna ukuziqhelanisa. NgokukaPortenga, ngexesha lokucamngca ngemizuzu engama-20, kunokuthatha umntu imizuzu eli-15 ukuqonda ukuba kugxilwe kuye ekuphefumlweni ngaphambi kokuba abuyele umva. "Khawufane ucinge ngento enokwenzeka kwelo xesha," utshilo. "Ukucamngca ayikokuthintela ingqondo yakho ukuba ingabhaduli, kodwa kukwakha ulwazi lokuba kwenzeka nini."

Ukuziqhelanisa, hlala kwigumbi elithe cwaka kwaye ujonge ukuphefumla kwakho kunye nemvakalelo yesisu sakho njengoko singena siphuma. Xa uqaphela ingqondo yakho ibhadula iye kwenye into, buyisa iingcinga zakho kwindawo ekugxilwe kuyo njengokuphefumla kwakho, iinyawo, okanye enye into onokuyilawula ngalo mzuzu.

Chaza Izinto Ozoyikayo

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Cinga ngazo zonke izinto ezinokungahambi kakuhle kwiimayile ezingama-26.2 kwaye wamkele ukuba zinokwenzeka. Ewe, ukubaleka imarathon kuya kuba buhlungu ngaxa lithile. Ewe, unokuba neentloni ukuba kufuneka ume okanye uhambe. Ewe, ungabethwa ngabantu abangaphezulu kweminyaka engama-20. Nantsi into: Olona khuphiswano lwanqabiseko kunqabile ukuba lube lubi njengoko ucinga ukuba luya kuba njalo. UPortenga uthi: “Ukuba uluqwalasela olu loyiko kwangaphambili, unciphisa ukothuka,” utsho uPortenga, ocebisa ukuba abo baqalayo ukuthetha nabo banamava. Babuze ukuba yintoni eyona nto beyixhalabeleyo kwaye, xa ujonga emva, yeyiphi inkcitho yexesha ukukhathazeka?

Zisebenzise Iingenelo Zobunzima

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Iintsuku kunye neentsuku zemvula xa ubaleka ngathi lelona xesha lifanelekileyo lokuziqhelanisa nokuphinda ucinge, ngokukaBrown, kuba ungazi ukuba zeziphi iimeko oza kujongana nazo kumdyarho wakho. "Kukho indawo yengqondo enoxanduva lokuziqhelanisa neemeko ezizodwa kunye neenoveli ukuze sikwazi ukuhamba kuzo ngcono xa sizibona kwakhona."

Sukukumisa ukubaleka kwakho ngemini enethayo-kuba kusenokwenzeka ukuba kune kakhulu ngexesha lomdyarho wakho. Phuma kunye nebar yamandla enye kuphela eshiyekileyo kwi-iPod yakho ukuze ubone ukuba kunjani ukuphelelwa yijusi embindini wokubaleka. Tsiba ipasta yakho yesiqhelo ngobusuku phambi kokubaleka okukhulu-okanye iigels zakho eziqhelekileyo kunye nemivalo ngosuku-ukubona indlela isisu sakho esiphatha ngayo into engalindelekanga. Ziqhelanise nokuzikhupha kumhla woqeqesho olubi. Ukuba unokubaleka ngentloko ebandayo ebandayo okanye imvula eneqhwa, akukho nto ingako iya kukoyikisa ngosuku lomdyarho.

Uphengululo lwe