Ukuzifudumeza kuyingxenye ebaluleke kakhulu yomncintiswano ophumelelayo. Ukuzifudumeza okungafanele noma ukuntuleka kwakho ngeke kukuvumele ukuthi ukhombise ubuningi bakho ngokugijima ebangeni elithile.
Kukhona uhlelo olujwayelekile lokufudumeza okufanele lusetshenziswe ngaphambi kwanoma yisiphi isikhathi se-tempo noma sokuphumula. Kepha uhlelo olunjalo kungenzeka lungalungeli abagijimi be-novice ngaphambi komjaho we-marathon noma we-marathon, ngoba kungathatha amandla amaningi.
Ngakho-ke, kulabo abagijimisa ama-marathoni ama-marathoni kanye namamarathoni ngejubane elijwayelekile kancane kunemizuzu engu-4-4.30 ngekhilomitha, kunengqondo ukusebenzisa uhlelo olwenziwe lula lokufudumeza. Ngenxa yokungahambi kahle kakhulu kude, ukufudumala okufushane kwanele ukuvimbela ukuvela kokulimala nokufudumeza umzimba kufinyelele ezingeni elidingekayo.
Ngokuvamile, ukufudumala okunjalo kuqukethe zonke izigaba ezintathu ezifanayo - ukugijima kancane, ukuzelula kanye ne-SBU. Kodwa-ke, ukuzivocavoca umzimba kufanele kwenziwe kancane futhi kube ngamandla kuphela, ukugijima kancane esifundeni semizuzu engu-7-10, futhi izivivinyo ezikhethekile zokugijima zingashiywa nhlobo, noma zenziwe ngendlela elula. Esikhundleni se-SBU, udinga ukwenza ukusheshisa okumbalwa.
Uzofunda kabanzi ngokuthi ungafudumeza kanjani ngaphambi kwemarathon nohhafu wemarathon, yikuphi ukuzivocavoca umzimba nokuthi ungenza kanjani phakathi nalokhu kufudumala, esifundweni sevidiyo: “Ukuzifudumeza ngaphambi kwengxenye yemarathon kanye nemarathon.
Ukubuka okuhle!
Ukuzifudumeza ngokungangabazeki kuyingxenye ebalulekile yokulungiselela isigamu semarathon. Noma kunjalo, ikude kakhulu. Encwadini ethi “Half Marathon. Ukulungiselela nokunqoba izici ”, ongazilanda mahhala ngokuphelele ngokuchofoza kulesi sixhumanisi: Landa incwadi uzothola lonke ulwazi oludingayo ukulungiselela ngempumelelo futhi usebenzise i-21.1 km. Ungafunda izibuyekezo mayelana nencwadi lapha: Ukubuyekezwa Kwencwadi
Ukuze ukulungiselela kwakho ibanga elingama-42.1 noma ama-21.1 km kube nokusebenza kahle, kufanele ubambe iqhaza kuhlelo lokuqeqeshwa olwenziwe kahle. Ukuhlonipha amaholidi kaNcibijane esitolo sezinhlelo zokuqeqesha ama-40% ISIPHAKAMISO, hamba uyothuthukisa imiphumela yakho:
