I-marathon ithole ukuthandwa okungakaze kubonwe eminyakeni yamuva. Futhi manje leli banga liqhutshwa nganoma yisiphi isikhathi sabantu abadala futhi kunoma yisiphi isimo somzimba. Kodwa-ke, noma ngabe uhlela ukumane usebenzise imarathon, uyinqobe ngamahora ama-5, noma uphelelwe ngamahora ama-3, kufanele ubole amandla akho ngokufanele. Imarathon "ayibekezeleli" amaqhinga amabi wokugijima. Futhi wonke amaphutha ekuqondanisweni kwamandla azothinta amakhilomitha wokugcina ayi-10-12.
Icebo elifanele kakhulu lomjaho wokuqala
Ngakho-ke, uma ungenalo ulwazi lokugijima leli banga futhi ufuna ukunqoba imarathon ngokokuqala ngqa empilweni yakho, khona-ke umsebenzi wakho omkhulu kuzoba ukuthola isikhathi sokubalwa kwezimali, futhi ungazami ukunqoba umkhawulo wesikhathi esithile. Ungazibekeli imigomo yemarathon yakho yokuqala ezoba nzima kakhulu ukuthi uyifinyelele.
Isibonelo, uma usebenzisa i-marathon yesigamu ehoreni eli-1 imizuzu engama-45, bese usebenzisa i-calculator yemarathon UMARCO marathon kufanele ugijime cishe ngo-3.42. Futhi uma uphendukela etafuleni lamanani we-VDOT encwadini kaJack Daniels (ungabona leli thebula le-VDOT ku-athikili: Isigamu semarathon ukusebenzisa amaqhinga), lapho-ke umzimba wakho ukulungele ukugijima imarathon kusuka ku-3.38. Kodwa, njengoba umkhuba ubonisa, uma uzibekela umgomo onjalo emjahweni wokuqala, ugxila kuphela ku-calculator noma etafuleni, khona-ke ngezinga eliphakeme lamathuba uzonqotshwa emzabalazweni nawe. Futhi ngisho nokugcina ijubane elimenyezelwe lamakhilomitha angama-30-35, khona-ke cishe uzoshaya "udonga" bese ukhasa entanjeni ngaphandle kokucabanga ngemizuzwana.
Ukuvimbela lokhu ukuthi kungenzeki emjahweni wakho wokuqala, hlala ubeka umgomo okulula kuwe. Ake sithi, une-1.45 efanayo ngesigamu, zama ukuphuma emahoreni ama-4 wemarathon. Imarathon yokuqala izokukhombisa ukuthi amaphuzu akho abuthakathaka akuphi, ukuthi umzimba wakho ulibona kanjani lelo banga. Okushodayo, futhi, ngokufanele, ukuthi ungalwakha kanjani uhlelo lokuqeqesha oluzosebenza ngokushesha ngokuzayo.
Omunye umzuzu okhombisa ijubane, okufanelekile ukukhethelwa umncintiswano, ukugijima ngamakhilomitha angama-3-4 amasonto ama-3-4 ngaphambi komncintiswano. Lokhu kugijima kubaluleke kakhulu kuwe ukuthi uzizwe uqiniseka ukuthi ungagijima ibanga. Futhi kwimarathon yokuqala, kuzosebenza kahle ukuyigijima ngejubane elifanayo ozogijima ngalo lawo makhilomitha angama-30.
Ngokuqondene namacebo aqondile wokugijima imarathon yalabo abagijimisa imarathon okokuqala, kuyadingeka ukuthi uqale ngejubane elipholile, ngaphandle kokuzama ukwenza isisekelo engxenyeni yokuqala yomjaho. Gijima kuphela ngejubane lakho, unganaki abaphikisi. Qalisa enkampanini yalabo kuphela onethemba lokuthi unamathuba acishe afane. Ngaphandle kwalokho, finyelela umgijimi osheshayo engxenyeni yokuqala yebanga. Futhi owesibili kungenzeka angabi namandla anele. Okubi kakhulu wehla, okungcono kakhulu ukuthi uzohamba.
Ngejubane elinjalo, gijima ama-30 km, bese kuthi, ngokwempilo yakho, ungakhula kancane. Kulokhu, uzokhombisa isikhathi sokuhlolwa, esihlobene nesikhathi ozosunduza ngaso emuva, uze ugijime, hhayi ukukhasa entanjeni, uzokwazi ukuhlaziya amandla akho nobuthakathaka bakho.
Amaqhinga wokugijimela abagijimi abanolwazi lwe-marathon
Lokhu kufaka bonke labo abagijime imarathon okungenani kanye futhi bayifinyelela, kanye nalabo bagijimi asebethole izindondo zama-marathon aphelile kaningi.
Lapha, ijubane leseshini yokuqeqeshwa engamakhilomitha angama-30 ngenyanga ngaphambi kwemarathon kungenzeka ingabi yindlela efanele yokukhetha ijubane. Umuntu abe mubi, omunye abe ngcono. Kodwa-ke, kulabo abalungiselela ngenhloso imarathon, abanomthamo owanele wokugijima, okungenani ama-70-100 km ngesonto, sekuvele kungenzeka ukusebenzisa indlela yokubala ye-MARCO. Noma, futhi akudingekile ukuthatha lawa manani njenge-axiom. Kepha ngokufanayo, bazobe sebesondele kakhulu noma ngaphansi kwamakhono akho wangempela.
Manje, maqondana nawo kanye amaqhinga wokusebenza. Lapho uthatha isinqumo sokuthi ungathanda ukukhombisa muphi umphumela ku-marathon, futhi okubaluleke kakhulu, ukuthi uyakwazi ukukhombisa lo mphumela, udinga abale ijubane elijwayelekile ukusebenzela lo mphumela.
Inhloso yamasu amahle ukuqala kancane kancane noma ngejubane ebelihlelile.
Isibonelo, uzibekela umsebenzi uphele umncintiswano kusuka ku-3.10. Lokhu kusho ukuthi kufanele ugijime njalo ngamakhilomitha ku-4.30-4.32. Ngalesi sikhathi, udinga ukugijima u-20-25 km. Kunconywa ukuthi ungakhuphi ngaphezu kuka-4.30. Kusezindaweni lapho ukugijima kungaphansi kwezulu noma ekwehleni. Bese ubheka ukuzwa. Uma umbuso unamandla, bese uqala ukugcina ijubane kusuka ku-4.30, ngokoqobo imizuzwana engu-3-5. Lokho kungu-4.25-4.28. Futhi zama ukugcina lokhu kuhamba kuze kufike entanjeni.
Leli qhinga libizwa ngokuthi "ukuhlukaniswa okungekuhle" futhi lisetshenziswa ngabagijimi bemarathon abahamba phambili emhlabeni. Ngokwaleli qhinga, konke okokugcina amarekhodi omhlaba, kufaka phakathi neyamanje. Ngesikhathi uDennis Quimetto egijima umjaho we-2.02 ngo-2014. 57. Wanqoba isigamu sokuqala ngo-1.01.45. Owesibili, ngokulandelana, we-1.01.12.
Uma ubheka ukwakheka okuphelele kwaleli rekhodi lomhlaba, uyabona ukuthi ijubane lehle lisuka ku-2.50 laya ku-2.59 phakathi naleso sikhathi. Lokhu kungenxa yokuthi imarathon igijima ezindaweni ezahlukene, iba nezikhathi ezahlukene nezimbi, izivunguvungu zomoya kanye nemimoya yangemuva. Ngakho-ke, ngeke ukwazi ukugcina ngokuphelele labo abamenyezelwe, ngokwesibonelo, 4.30. Kepha kufanele silwele ukwenza lokhu. Ngemuva kwalokho ukuphambuka kusuka esilinganisweni esimaphakathi kuzoba kuncane.
Imibhalo eminingi ezothakasela abagijimi be-marathon:
1. Okudingayo ukwazi ukugijima imarathon
2. Inqubo yokugijima
3. Ngingagijima nsuku zonke
4. Yini isikhathi sokusebenza
Amaphutha amakhulu kumaqhinga wokugijima we-marathon
Iphutha eliyinhloko nabagijimi abanolwazi ngisho nabachwepheshe abakwenzayo liqala ngokushesha okukhulu. Kepha kochwepheshe, leli phutha livame ukwenzeka ngenxa yokuthi, ngokwethiyori, ukulungele ukugijima ngejubane aqala ngalo wonke umncintiswano, kepha ezinye izimo ziyamvimba ekwenzeni lokhu futhi kufanele anciphise ijubane. Ogcina ngakho ukwehla okukhulu kwejubane esiwombeni sesibili.
Kubagijimi abaqalayo, leli phutha lihlotshaniswa nokungawazi amaqhinga wokugijima afanele nokungakwazi ukumelana nesifiso sokusuka ekuqaleni. Vele, lapho amakhulukhulu nezinkulungwane zabagijimi beqala ngasikhathi sinye eduze kwakho, kunamandla amaningi kangangokuthi kubukeka sengathi uzondiza nje, ungagijimi. Kepha le fuse iyancipha ngemuva kwamakhilomitha ambalwa, kepha amandla asetshenzisiwe awabuyi.
Futhi, abaningi bazama ukwenza indawo ebekiwe ekuqaleni. Ukuchaza ukuthi ngeke abe khona amandla okufinyelela entanjeni noma kunjalo, ngaphandle kwalokho ngizodlala okungenani ngesiqalo esisheshayo isikhashana. Lokhu futhi kuyindlela engafanele ngokuphelele. Ukuqala ukusheshisa emjahweni kuzothatha amandla akho kuphela, kukuqhubekele kuleyo ndawo yamandla lapho i-lactic acid izoqala ukuqoqana khona, bese kuthi esikhundleni sokugijima, uhambe noma umane ushiye umjaho. Ku-marathon, kubalulekile ukugijima endaweni yokuqina lapho kungekho khona ukwanda kwe-lactic acid. Ngezansi okubizwa nge-ANSP.
Kukhona iphutha elihlehlayo - ukuqala okubuthakathaka kakhulu nokuhamba kancane. Ngokuvamile, kulabo abagijimisa imarathon okokuqala ngqa, leli phutha liyathethelelwa. Kepha labo asebenolwazi lokuncintisana kuleli banga akufanele benze iphutha elinjalo. Ngoba kumele baqonde ukuthi ukuqala kancane kakhulu ngeke kubavumele ukuthi basheshise entanjeni ukukhokhela ukungabi khona kwejubane. Lokho, ngokwesibonelo, usukulungele ukusebenzisa umjaho we-3.10 marathon. Sinqume ukuqala ukugijima imizuzu engu-5 futhi kancane kancane sikhuphule ijubane esiwombeni sesibili. Okwemizuzu engu-5 ungagijima ngempela ngaphandle kwezinkinga futhi unamandla anele wokusebenzisa isigamu sesibili ngokushesha okukhulu kunasekuqaleni. Kepha uzoba namandla anele wokuqalisa isigamu sesibili imizuzu engu-4 ukuvala leli gebe? Lokho wukuthi, ukugijima okuhamba kancane ekuqaleni, ijubane lizodinga ukugijinyiswa ngokushesha ekugcineni. Lokhu kunengqondo impela.
Isigqi esimangele. Lapho umgijimi eqala ngokushesha, khona-ke uyabona ukuthi ijubane selithathe kakhulu, wehlisa ijubane, uyabona ukuthi wehlise ijubane nge-bust. Uyabona ukuthi kungemva kwe-4-5 km kuphela, eqala ukusheshisa ukukhokhela i-lag. Ngenxa yalokhu, lokhu kuholela eqinisweni lokuthi ngamakhilomitha angama-30 akusenamandla asele ala majezi. Futhi okusele ukukhasa entanjeni.
Kukhona futhi inketho enjalo, lapho ngesikhathi esithile sokugijima umsubathi eqala ukuzwa ukuthi uzuze amandla. Lokhu, ngokwesibonelo, kungenzeka kungenxa yokuthi ama-carbohydrate ahamba kancane avela kubha noma i-gel agaywe futhi aqala ukunika amandla, noma bamane baphuza amanzi futhi umzimba uthi "ngiyabonga" ngalokhu. Futhi okwamanje, abanye banombono wokuthi baqale ukugijima ngokushesha. Akunasimo lapho nalokhu kufanele kwenziwe. Kufanele sigcine ijubane elibekiwe. Ngaphandle kwalokho, i-jerk elandelayo izophela ngokunyuka kwenhliziyo nokuncipha kokugijima esikhathini esizayo esiseduze.
Ukuze ukulungiselela kwakho ibanga elingamakhilomitha angama-42.2 kube nokusebenza ngempumelelo, kuyadingeka ukuthi ubambe iqhaza ohlelweni lokuqeqeshwa olwenziwe kahle. Ukuhlonipha amaholidi kaNcibijane esitolo sezinhlelo zokuqeqesha ama-40% ISIPHAKAMISO, hamba uyothuthukisa imiphumela yakho:
