Ukugijima kweMarathon kungenye yemicimbi emide kakhulu yethrekhi nensimu emhlabeni. Njengamanje, ukuyithakasela nakho kubangelwa yimfashini - sekuhlonipheke kakhulu ukugijima imarathon. Ibanga le-marathon lakudala lingama-42 km 195 amamitha.
Ngokomlando, isithunywa esingumGreki uPidippides sathunyelwa e-Athene ngesaziso esiphuthumayo sokunqoba abasePheresiya. Ibanga phakathi kwempi nenhlokodolobha kwakungamakhilomitha angama-42 kuphela ngomsila. Umuntu ompofu wabhekana nebanga, kodwa-ke, ngemuva kokwaziswa ngezindaba ezimnandi, wawa phansi wafa. Masethembe ukuthi umoya awuzange uphele amandla, uvele washaywa ukukhathala okubi. Kepha, njengoba besho, kwehla emlandweni.
Ngakho-ke, ubude bemjahweni yemarathon bungaphezu kwamakhilomitha angama-42 - lona ngumsebenzi onzima ngisho nakubadlali abaqeqeshiwe. Kodwa-ke, namuhla ngisho nabantu abakude nemidlalo yobuchwepheshe babhekana ngempumelelo nebanga. Lokhu kufakazela futhi ukuthi ukuqina komzimba akuyona into esemqoka lapha. Okubaluleke kakhulu isimo sengqondo, amandla nokuzimisela okungantengantengi kokubhekana nebanga.
Umuntu ozibekela umsebenzi onjalo kufanele aqale ukuqeqeshwa okungenani izinyanga eziyisithupha ngaphambi komncintiswano.
Ngabe ufuna ukwazi ukuthi ungaqala kanjani ukusebenzisa imarathon kusukela ekuqaleni nokuthi ungayilungiselela kanjani kahle? Athini amabanga nemithetho yezinhlanga? Ungafunda kanjani ukusebenzisa ama-marathoni futhi ungasiphindi isiphetho samaPhidippides amabi? Qhubeka ufunde!
Izinhlobo namabanga wemarathon egijima
Simemezele ukuthi umjaho webanga elide ungamakhilomitha amangaki, kodwa asizange sisho ukuthi leli banga lisemthethweni. Lolu wuhlobo kuphela lomjaho wama-Olimpiki olwenzeka emgwaqeni omkhulu. Bobabili abesilisa nabesifazane babamba iqhaza kuwo.
Kodwa-ke, kunemizila engekho emthethweni, ubude bayo abuhambelani namakhilomitha angama-42 asunguliwe. Kunomkhuba emhlabeni ukubiza noma yiliphi ibanga elide ezindaweni ezimbi noma ezimeni ezinzima (ngokwesibonelo, ngaphesheya kwe-Arctic Circle) njengemarathon.
Ngakho-ke yimaphi amabanga amade?
- I-42 km 195 m yindlela esemthethweni noma yakudala evunyelwe yi-Association of International Marathons kanye ne-World Association of Athletics Federations. Kungumyalo wama-Olimpiki ovame ukuqeda ama-Olimpiki asehlobo.
- ISupermarathon - ibanga elidlula imayela langaphambilini.
- Isigamu semarathon siyingxenye yomjaho wakudala.
- I-quarter marathon iyingxenye yesine yomzila kaPhidippides.
Kunezinhlobo ezithile zemijaho yokugijima engenabo ubude obulungisiwe:
- Ama-marathons esisa (asetshenziselwe ukuhambisana nanoma imuphi umcimbi, isenzo);
- Izinhlanga ezeqisayo (ehlane, ezintabeni, eNyakatho Pole);
- Ama-marathons wokukhangisa (imicimbi yezohwebo exhaswe abaxhasi);
Ingxenye yezemidlalo kulezi zinhlobo zamabanga ibaluleke kakhulu. Kubahlanganyeli, umgomo ubalulekile, isizathu, okuncike kumcimbi lapho umjaho uphelelwe yisikhathi.
Kunoma iyiphi injongo onquma ukuyazi kahle inqubo yokugijima amabanga amade, udinga ukulungiselela ngokucophelela noma imiphi imijaho emide.
Imithetho yokulungiselela okuphumelelayo kweMarathon Running
Sizokukhombisa ukuthi ungayilungiselela kanjani kahle imarathon yokugijima ukuze uqedele ngempumelelo umzila. Uma uthatha isinqumo esibucayi sokubamba iqhaza kulo mjaho, funda ngokucophelela imininingwane engezansi.
- Konke ukuqeqeshwa kufanele kuhloswe ukukwazi ukugcina ijubane elilodwa lokugijima;
- Umzimba kumele ukwazi ukusebenzisa i-glycogen kwezomnotho, futhi ugcine nokulinganisela kwamanzi;
Iziteshi zokudla zifakwa njalo ngamakhilomitha ama-5-7 ngqo emgwaqeni omkhulu okugcinwa kuwo ama-marathoni. Lapha abasubathi bangaba nokudla okulula noma baqede ukoma kwabo. Mhlawumbe kube ukungabikho kwale "magalaji kaphethiloli" okwehlisa uFidippid ngemuva komncintiswano wakhe.
- Njengoba sishilo ngenhla, ukulungiselela imarathon kufanele kuqale okungenani izinyanga eziyisithupha ngaphambi komcimbi uqobo. Kubalulekile ukuletha ifomu lakho lomzimba kuzinkomba ezihamba phambili, futhi ungene ebangeni ngokwengqondo. Umgomo wokuqeqeshwa ukuthuthukisa ikhwalithi yemisipha, ukuthuthukisa ikhono lokumunca kangcono umoya-mpilo, nokujwayeza umzimba ukusebenza isikhathi eside.
- Uma unentshisekelo yokuthi bangaki abagijimayo abagijimayo ekuqeqesheni, sigcizelela ukuthi ekuqaleni kokulungiselela, asikho isidingo sokugijima amabanga amade nsuku zonke. Abasubathi abangochwepheshe bazama ukushintsha izinsuku zokuziqeqesha ngokugijima okude nokufushane. Gxila emsebenzini wokugcina uhlelo oluphelele lweviki, okufanele lube ngamakhilomitha angama-42.
- Eduze kwesikhathi sokugcina sokulungiselela, qala ukwandisa ibanga lansuku zonke, ulilethe ku-30-35 km. Zama ukuthola ijubane lesilinganiso semarathon cishe lama-25 km / h.
Ukudla kwabagijimi be-marathon
Umzimba udonsela amandla wokusebenza isikhathi eside kusuka ku-glycogen egcinwe esibindini. Lapho kuphela, ukusetshenziswa kwamafutha kuqala. Ngendlela, yingakho ukulungiselela imarathon kuyindlela ephumelelayo yokwehlisa isisindo.
Ngakho-ke, ukugijima okude kakhulu kumosha kalula izitolo ze-glycogen, ngakho-ke umgijimi udinga "ukufaka uphethiloli". Kodwa-ke, kunqubo yokulungiselela, kubalulekile ukwakha isisekelo esihle samandla. Umsubathi kumele adle okunempilo, anake ama-carbohydrate ayinkimbinkimbi namaprotheni. Amafutha nawo abalulekile, kepha atholakala kangcono kumantongomane nakoyela wemifino. Akufanele ukukhiphe ukudla okuthosiwe, okubabayo nokubhemayo ekudleni, futhi ukhohlwe isikhashana ngemikhiqizo eqediwe (amasoseji namasoseji) nokudla okusheshayo. Nciphisa ukudla ushukela, kodwa hhayi u-100%. Akufanele ube ngokweqile ngokweqile. Ukudla kufanele kube okucebile futhi okuhlukahlukene. Yidla izithelo nemifino eningi, mhlawumbe kusha. Futhi ungakhohlwa ukuthi ungagijima kuphela ngemuva kwehora ngemuva kokudla.
Phuza amanzi amaningi, okungenani amalitha ama-2 ngosuku. Phakathi kwemijaho emide, ungakhohlwa ukuphuza, ngoba ukoma imvamisa kuyisizathu somuzwa wokukhathala. Ngaphezu kwalokho, kukhona uhlu oluhlaba umxhwele ongaluphuza ngesikhathi sokuqeqeshwa.
Amasu wokugijima weMarathon
Indlela yemarathon yokugijima ayihlukile kakhulu kunqubo yokugijima ibanga elide. Lapha kubalulekile ukwakha ikhono lokufinyelela ijubane elilinganayo, okufanele ligcinwe kulo lonke ibanga.
Uma sikhuluma ngemijaho yobungcweti, abasubathi bahlala benqoba izigaba ezi-4:
- Qala - ideshi elinamandla ukusuka ekuqaleni okuphezulu;
- Ukusheshisa - inhloso yakhe enkulu ukwahlukana nezimbangi, ukuthuthukisa inzuzo yokuqala. Kodwa-ke, ngokwenza, lokhu akubalulekile kangako, ngoba ngesikhathi sebanga abaholi bazoshintsha kaningi;
- Ibanga eliyinhloko lomjaho we-marathon kufanele wenziwe ngejubane elizolile. Kuthatha u-90% webanga;
- Ukuqedela - kulesi sigaba, umgijimi uqoqa amandla asele futhi enze ukusheshisa kokugcina. Ibanga lithathwa njengeliqediwe lapho umgijimi ewela entanjeni.
Amarekhodi omhlaba
Ngabe ucabanga ukuthi abagijimi bezingoma zomkhakha nabagijimi abasebenza isikhathi esingakanani bagijima ibanga elide? Ake sikhulume ngamarekhodi ekugcineni.
Umpetha wamanje webanga lakudala lama-Olimpiki phakathi kwamadoda ngu-Eliud Kipchoge. Muva nje, ngo-Okthoba 12, 2019, ebambe iqhaza kwiVienna Marathon, ukwazile ukumboza ibanga ngehora eli-1 imizuzu engama-59 nemizuzwana engama-40. Leli rekhodi liqhume ngokoqobo imidiya yezemidlalo yomhlaba. Futhi akumangazi ukuthi uKipchoge waba ngumuntu wokuqala emhlabeni owakwazi ukuphuma ebangeni lemarathon ngaphansi kwamahora amabili. Leli rekhodi kudala lilindelwe, futhi manje, kwenzeka isimangaliso. Kuyiqiniso, lokhu akusona isimangaliso, kodwa umphumela wokuqeqeshwa okunzima kakhulu nentando yensimbi yomgijimi odumile. Simfisela impumelelo futhi!
Irekhodi labesifazane alikaze liphulwe kusukela eLondon Marathon yango-Ephreli 13, 2003. NgekaPaul Radcliffe, isakhamuzi saseBrithani esigijime ibanga ngamahora ama-2 nemizuzu eyi-15 imizuzwana engama-25.
Yileso sikhathi lapho ochwepheshe begijima khona imarathon, njengoba ubona, lolu vivinyo akulona olwabantu ababuthakathaka. Ngenxa yobunzima bokulungiselela nobude besikhathi sokutakula, akunconywa ukubamba iqhaza emijahweni enjalo kaningi. Kodwa-ke, kukhona okuhlukile, isibonelo, uRicardo Abad Martinez, odabuka eSpain, wagijima imijaho yama-500 yemarathon ezinsukwini ezingama-500 kusuka ku-2010 kuya ku-2012, kusukela ngo-Okthoba 10. Cabanga nje, nsuku zonke uchitha amahora ama-3-4 kuhambo olujabulisayo lwamakhilomitha ayi-4 ubude!
Abagijimi be-amateur bangagijima kangaki emjahweni webanga elide? Ngokombono we-physiology, umthwalo ophelele womzimba uzoba izinhlanga kabili ngonyaka, hhayi kaningi.
Ngakho-ke, manje uyazi ukuthi imarathon elingana kanjani futhi ucabanga ngesikali sokusebenza okuzayo. Uma ukwazi ukuphatha ibanga, noma ngabe uphokophele muphi umgomo, awusoze wehlulwa. Uzoqinisa amandla, ukukhuthazela, wandise ukuzethemba, uthuthukise ukuqina komzimba, ujoyine umhlaba wezemidlalo. Mhlawumbe uzothola abangane abasha, abangane ngokomoya. Akunakwenzeka ukuphendula kahle ukuthi udinga ukugijima isikhathi esingakanani ukuze usebenzise imarathon. Abanye abantu banqotshwa yile ntaba ngokushesha, abanye "bakhuphuka" kuyo besuka emzameni wesibili noma wesithathu. Sikukwazisa into eyodwa kuphela - ungapheli amandla!
