Kusukela ekuqaleni kwekhulu lama-21, ukuthandwa kwebanga lengxenye yemarathon bekukhula kancane. Abagijimi abanesipiliyoni basebenzisa leli banga ukulungiselela umncintiswano wabaqalayo, umncintiswano wesigamu uyinselelo kumakhono abo, kuyilapho abathandi bemidlalo benesifiso sokubamba iqhaza okulula noma ukuncintisana isikhashana.
Ngakho-ke, imarathon yesigamu iyinselele efinyelelekayo nenomvuzo kubahlanganyeli bawo wonke amazinga.
Isigamu semarathon. Imininingwane yebanga
Ibanga
Ihhafu yemarathon iyisimo sezemidlalo esingeyona eye-Olimpiki, ibanga laso lingu-21097.5 m, okungukuthi, uhhafu wemarathon.
Eqhuba
Imijaho yehhafu yemarathon ibanjwa njengemincintiswano ezimele noma ibanjwa ndawonye nemijaho yemarathon. Amathrekhi ama-marathons wesigamu akudala agijima emigwaqweni emikhulu, izinhlanga zomzila zigijimela ezindaweni ezimbi.
Amarekhodi omhlaba ku-half marathon
Abesilisa
Umnikazi werekhodi lomhlaba emjahweni wesigamu samadoda ungumpetha womhlaba kahlanu kuleli banga, owathola indondo yethusi kuma-Olimpiki ase-Athene ebangeni elingu-10,000 m. UZersenay Tadese Habtesilase wase-Eritrea.
Ngo-2010 eLisbon Half Marathon UZersenay Tadese wanqoba ibanga ngemizuzu engama-58 23 amasekhondi wephula irekhodi langaphambilini elisethwe ngo-2007 ngemizuzwana eyi-10.
Abesifazane
UFlorence waseKenya nguyena ophethe amarekhodi ku-half marathon yabesifazane UJebet Kiplagat. Irekhodi lakho - imizuzu engama-65. 09 isekhondi wabeka ngo-2015 ku-Barcelona Half Marathon Mixed Race.
Abagijimi abagqamile kuleli banga
I-marathon yesiqingatha isiyalo esilinywa kabanzi emhlabeni wonke. Kunezikole eziqinile ze-marathon e-USA, Kenya, Ethiopia, Japan, Russia, emazweni ase-Europe, okunikeze umhlaba abasubathi abaningi abadumile.
UMoses Tanui - umgijimi waseKenya owaqala ukugijima isigamu semarathon eMilan ngo-1993 ngaphansi kwehora elilodwa - imizuzu engama-59 imizuzwana engama-47.
Ohlala eKenya UPaul Kibii Tergat ngo-2000, eLisbon half marathon, wabeka irekhodi lomhlaba - imizuzu engama-59 imizuzwana engama-06, eyathatha iminyaka engu-7.
Haile Gebreselassie - Indawo yokuhlala yase-Ethiopia, iqhawe lama-Olimpiki amahlandla amabili kanye neqhawe lomhlaba amahlandla amane ebangeni lamamitha ayi-10 000, iqhawe lomhlaba amahlandla amane emabangeni we-1500 namamitha ayi-3000. Ngo-2006, ePhoenix (USA), waqopha umlando emjahweni wesigamu - imizuzu engu-58. 55 amasekhondi
Ukulungiselela isigamu semarathon
Zivocavoce
Ihhafu yemarathon ibanga elikhethekile ngasikhathi sinye elidinga ukuthi umgijimi asheshe futhi agijime. Alukho uhlelo lokuqeqesha lomhlaba wonke lwengxenye yemarathon, ukwakheka kwalo kuncike kuzimpawu zomuntu ngamunye nasezingeni lomzimba womgijimi.
Imibandela yokulungiselela nayo iyodwa: kwabanye izokwanela inyanga eyodwa, kanti ezinye izinyanga ezingu-4-6, noma ngaphezulu.
Ibanga lesigamu semarathon isivivinyo esinamandla somzimba, umthwalo osindayo enhliziyweni nasesimisweni semisipha. Ngaphambi kokuba uqale ukuzivocavoca umzimba, hlola izinga lokuqina kwakho nodokotela wezemidlalo.
Imigomo eyisisekelo yohlelo lokuqeqeshwa lokulungiselela i-marathon uhhafu:
- okuhlelekile;
- ubushelelezi nokuhamba kancane ekwandiseni imiqulu yokuqeqesha;
- ubuntu;
- ukusebenzisa okuhlukahlukene;
- ukushintshaniswa kwezinsuku zokuqeqeshwa nezinsuku zokuphumula nokululama.
Ukulungiselela ukuqala ebangeni elinikeziwe kudinga ukuvivinya umzimba njalo, okususelwa ekukhuthazeleni, isivinini nasekuqeqesheni amandla. Inhlanganisela efanelekile yalokhu kuzivocavoca nokusatshalaliswa okufanele kwamandla ebangeni eliqondiwe kuzokuholela empumelelweni.
Ukulungiselela ukugijima kunoma iyiphi ibanga kuhlukaniswe ngezikhathi ezithile - imijikelezo:
- umjikelezo oyisisekelo;
- isikhathi esinamandla;
- umjikelezo wokuncintisana;
- umjikelezo wokunikezela;
Ku-loop eyisisekelo kubekwa isisekelo sokumboza ngempumelelo ibanga. Qala lesi sikhathi ngokuhamba kancane emabangeni amafushane, i-1-2 km ngesilinganiso senhliziyo esingeqile kuma-beats / min ayi-150, azokwakha uhlelo lwe-cardiorespiratory system futhi alivumelanise nokuzivocavoca umzimba isikhathi eside.
Naka inqubo yakho yokusebenza. Indlela efanele yokusebenza izokusindisa ekulimaleni okungathi sína.
Cabanga ngeminyaka yakho nezinga lokuqina, gwema umkhawulo wokushaya kwenhliziyo, ongabalwa kusetshenziswa ifomula: Iminyaka engu-220 engaphansi. Bese ususa u-10% kunani elivelile - lokhu kuzoba indawo yakho enkulu yokushaya kwenhliziyo.
Ukuhamba kancane kusiza ukukhuphula ivolumu yokushaywa yinhliziyo, kukhulise ukusebenza kahle kwamandla kagesi, futhi kwandise inani lama-capillaries.
Ukuqeqeshwa okungu-80% esikhathini esiyisisekelo kuhamba kancane, kanti esinye isikhathi ukuqeqeshwa kwamandla. Isibonelo, kokuvivinya okungu-5, ukusebenzisa okungu-2 - ukujima okuhamba kancane okungu-1 - okugijima ngejubane elijwayelekile nokusebenza ngamandla oku-2. Lokhu kuyinto ebalulekile. Ibanga lesigamu semarathon lide, ngakho-ke udinga ukulungisa imilenze yakho ngalomthwalo wesikhathi eside.
Ukuqeqeshwa kwamandla kuthuthukisa amasu, kwandisa amandla nokusebenza kokuchasana, futhi kungukuvikela ukulimala. Yenza izivivinyo zamandla eziqondene nabagijimi. Ukuqeqeshwa kwamandla kungancishiswa noma kususwe inyanga ngaphambi komncintiswano.
Ngesikhathi nangemva komjikelezo oyisisekelo, kuyasiza ukuqhuba ibanga lamakhilomitha ayi-10 ama-1-2 izikhathi. Lokhu kuzokusiza ukukala ijubane lakho elihlosiwe nezinga lokuqina, bese kuthi kamuva kube nenqubekela phambili yakho.
Isikhathi somjikelezo oyisisekelo izinyanga eziyi-1-3, kuya ngesikathi sokulungiselela isigamu semarathon.
Esikhathini esibucayi ucishe ungabandakanyi ukuqeqeshwa kwamandla, futhi esikhundleni sazo wethule ukugijima kwesikhashana ezingeni lomkhawulo we-anaerobic metabolism (ANM). Lokhu cishe kungama-85-90% wesilinganiso senhliziyo yakho esiphezulu.
Ungaqeqesha ukukhuthazela ngezindlela ezimbili:
- izinhlanga zemizuzu engama-20-40. (6-10 km) ezingeni le-ANSP;
- ukuqeqeshwa isikhawu kusuka 1-5 km
Kuhlelo lwamasonto onke lokuzivocavoca okungu-5: ukusebenzisa oku-3 - ukugijima kancane nokusebenza okungu-2 kokukhuthazela. Yenza kuphela ukucindezeleka okulula, okubuyisayo ngosuku olulodwa ngesonto bese ubeka eceleni usuku olungu-1 lokuphumula okufanele ukubuyisela umzimba.
Umthamo wokusebenza wamasonto onke kufanele ube ngu-40 km no-15 km wokugijima isikhathi eside ezinyangeni ezimbalwa. Bese ukhuphula kancane ivolumu yamasonto onke iye kuma-60 km bese ibanga elide lifike kuma-21 km. Ukuqalisa ivolumu kubalulekile ikakhulukazi ekuvimbeleni ukulimala emncintiswaneni.
Isikhathi sesikhathi esinamandla sivela emavikini ama-2 kuye ezinyangeni ezi-3.
Emjikelezweni wokuncintisana umsebenzi oyinhloko ukuthuthukisa izimfanelo zejubane kanye nenkomba enjalo yomzimba njengokusetshenziswa okuphelele komoya-mpilo (MOC). Ukugxila okuyinhloko kukuqeqeshwa kwe-VO2 max nezikhawu zejubane.
I-VO2 max ikhula ngesilinganiso senhliziyo esiseduze kakhulu. Izinketho ezinhle kakhulu zokuqeqeshwa kwe-VO2 max ngamamitha ayi-200-800 ngokuphumula okuncane. Isibonelo, ama-10 aphindwe ama-400m nge-400m yokuphumula ngokuhamba kancane. Ungazifaki ukucindezeleka okuningi kuwe ngaso leso sikhathi. Khulisa inani lezikhawu kancane kancane.
Ukuzivocavoca ngejubane kungakusiza ukubhekana kangcono nokukhathala kwemisipha emilenzeni yakho. Izinketho ezinhle zokuqeqeshwa kwejubane zisebenzisa amamitha angama-60, 100, 200 ngokuphumula ngejubane elincane lebanga elifanayo noma ngaphezulu. Isibonelo, izikhathi eziyi-10-20 eziphindwe ka-200 m no-200 m ezihamba kancane. Ijubane lokugijima alikho ngokweqile, ukuze zonke izingxenye ziqine ngokwanele ngejubane elifanayo. Qeqesha izimfanelo zakho zejubane ezinyangeni ezimbili ngaphambi kokuqala, ngoba ukuthuthuka kuhlala cishe izinyanga eziyi-1.5.
Ngokuzivocavoca okungu-5 ngeviki, ukusebenzisa okungu-2 kuhamba kancane, ukuzivocavoca oku-1, ukujima okungu-1 kwe-VO2, ukuzivocavoca nge-1 ngejubane
Qedela umjikelezo womncintiswano emasontweni ama-2 ngaphambi kokuqala.
Umjikelezo wokuhola kubalulekile kusukela ekubukeni kokunikezwa okuphelele komzimba emjahweni. Ngesikhathi uqala, kufanele uzizwe ukhuthele, ungakhathali noma udangele.
Amaviki ama-2 ngaphambi kokuqala, qala kancane kancane ukunciphisa ukuqina nevolumu yoqeqesho ngama-40%.
Kumjikelezo ngamunye wokuqeqeshwa, yenza iviki elingu-1 lokulayisha kabusha njalo emavikini e-3-4, ukunciphisa ukuqina kokuzivocavoca kwakho noma nokunciphisa inani lazo. Phatha impilo yakho ngokuqonda nangokucophelela.
Amaphutha ayisisekelo wabaqalayo
Noma ngabe kulungiselelwe kahle, abaqalayo kwesinye isikhathi abakwazi ukufeza umphumela abakwaziyo ukuwuthola. Isizathu silele ekuhlangenwe nakho kwabo namaphutha abawenzayo ngesikhathi sokuzilungiselela nangesikhathi somjaho.
Cabanga ngazo ngezansi:
- ukuzivocavoca ngendlela engajwayelekile okuholela ekusebenzeni ngokweqile noma ekulimaleni;
- ukujikeleza ivolumu egijimayo, ukuthambeka kancane, ukuthi amakhilomitha amaningi, uba nomphumela ongcono;
- ukungakunaki ukuqeqeshwa kwamandla.
- ukushintshaniswa okungafanele kokuzivocavoca okusindayo nokulula;
- ukuphoqa imithwalo yokuqeqesha;
- izinga lokushaya kwenhliziyo lokuqeqeshwa okuphezulu;
- isikhathi esingenangqondo sokulungiselela isigamu semarathon
- ukuqala ukuthokoza okuholela ekuqaleni okusheshayo kokusebenza;
- overestimated izinkomba zesikhathi ezilindelekile kude;
- ukudla ukudla okunzima ngaphambi kokuqala;
- izingubo ezifudumele kakhulu;
Amathiphu Wokulungiselela Isigamu
- khetha inani lokuzivocavoca ngesonto ongamelana nalo;
- ungajahi ibanga eliphakeme elingenzeka;
- qinisa imisipha yemilenze, ngoba imilenze engalungiselelwe ibonwa ngamaqakala, amadolo nomgogodla futhi ngenxa yalokho, uhlushwa yizinhlungu emalungeni nasemathanjeni;
- ukushintshana koqeqesho olunzima futhi olulula kukhuthaza inqubekela phambili yoqeqesho, ukuvuselelwa komzimba nokuvimbela ukusebenza ngokweqile;
- ukwandisa imithwalo yokugijima engadluli ku-10% ngeviki kuzovumela amalunga akho ukuthi abone umthwalo ngokushelela, ngenkathi kunciphisa ubungozi bokulimala;
- thenga isilawuli sokushaya kwenhliziyo;
- kwabaqalayo, ibanga lesigamu semarathon ngumthwalo omkhulu, ngakho-ke ukulungiselela kufanele kube sezingeni eliphakeme futhi kuthathe kusuka ezinyangeni eziyisithupha kuya kweziyishumi.
- ngaphambi kokuqala, kokubili ukuqeqeshwa nokuhlosiwe, qiniseka ukuthi ufudumale, uvivinye umzimba futhi ufudumale umzimba, ugijime imizuzu eyi-10 ngokuhamba kancane, wenze izivivinyo zokugijima eziningana nokusheshisa;
- gijima ngejubane lakho, ungathatheki ngemincintiswano nabanye, lokhu kuzokwenza imiphumela yakho yokugcina ibe mibi kakhulu;
- uma kungokokuqala ungena kulo mjaho, ungahleleli isikhathi sokuqeda, vele ukhethe ijubane lakho uligcine kulo lonke ibanga, bese ngokuzayo uzame ukwephula irekhodi lakho;
- Yidla ukudla okuphezulu kwe-carbohydrate ezinsukwini eziyi-3-4 ngaphambi komjaho wakho ukwengeza izitolo zakho ze-glycogen. Ngaphambi kokuqala, amahora amabili kuya kwangu-2,5 ngaphambi kokuqala, yiba nesidlo sasekuseni ngaphandle kokudla ngokweqile, unamathele ekudleni okuvamile ngokugcizelela ama-carbohydrate ahamba kancane;
- bheka ukulala kwakho nokuhlala uvukile, ungahambi kakhulu ngosuku olungaphambi kokuqala, futhi ungagijimi;
- phakathi nomjaho, sebenzisa amaphoyinti okudla atholakala kude, udle ama-carbohydrate, ugcwalise izitolo ze-glycogen ezisetshenzisiwe, uphuze amanzi endaweni ngayinye, kepha ungadluli ku-2-3 sips.
- izingubo zemidlalo kufanele zikhululeke, izicathulo ezigijimayo ezigqokiswe kahle ngokuxhunywa kahle, gqoka ibhande lekhanda, ikepisi nezibuko zelanga, iwashi lezemidlalo ukulawula ijubane lakho;
- funda ibanga lomjaho kusengaphambili, cabanga ukuthi ungonga kuphi amandla, nokuthi ungasheshisa kuphi, lapho kutholakala khona ama-ascents nama-ascents, ubude bawo, amaphuzu okudla, indlu yangasese;
- ngemuva komjaho, udinga ukuhamba isikhashana, ugijime u-1-2 km, ugijime futhi uhlikihle.
Ukubuyekezwa kwabagijimi behhafu yemarathon
Ngigijime umncintiswano wesigamu sesibili ngamahora ama-2 imizuzu eyi-10. Kepha angijabule ngenqubekela phambili, kepha ngezinzwa kanye nenqubo enhle kakhulu.
Alexander
Okunzima kakhulu kube ngamakhilomitha angama-21, lapho ijubane liphezulu, futhi intambo ayisabonakali! Ngemuva kwengxenye yemarathon, abaningi bathi bebengakwazi ukuhamba, kepha ngaphandle komuzwa omnandi wokukhathala emilenzeni yami, angizwanga lutho.
UJulia
Ngisho nangonyaka odlule ngibheke ibanga elinzima njenge-3 km. Kepha ngibe sengigijima kwabayishumi abahamba phambili, kanti namhlanje - isigamu sokuqala semarathon! Ngathola injabulo enkulu. Igoli elilandelayo imarathon!
UTimur Timurov
Ngathatheka ngokugijima kungekudala. Ngemuva kokunqoba u-5 no-10 km, ngicabange ngemarathon engaba yingxenye. Bengifuna ukubamba iqhaza emncintiswaneni osemthethweni, kodwa hhayi ngenxa yomncintiswano, kodwa ngqo ukubamba iqhaza. Khetha uhhafu wemarathon e-Amsterdam. Ngaphambi kokuqala nganginovalo, ngingakwazi ukugijima? Kepha isimo besisihle: umculo udlalwe, izixuku zabantu zijabule abagijimi. Wagijima ngokuthula ngejubane lakhe. Ngekhilomitha lokugcina, ngashesha, ngamangala ukuthi ngangisenamandla. Umjaho ukuqinisekisile ukuthi ngokulungiselela kahle uhhafu wemarathon, umane ukujabulela ukugijima. Umphumela awuphezulu - 2.24, kepha into esemqoka ukuthi ngiwufezile umgomo wami.
USergey Petrenko
Ngijabule kakhulu ngeNovosibirsk half marathon! Ngiyalithanda leli banga. Bengilokhu ngisebenzisa ama-marathoni ayingxenye kusukela ngo-1986. Ngifisela intsha ukuthi ikuthande ukugijima. Ukugijima kungamandla, imizwa, ukuthokoza!
U-Evdokia Kuzmina
Isigamu semarathon akulona ibanga elilula, ukuzilungiselela okudinga isikhathi esiningi nomzamo. Kepha kwabaningi, kuba yisiqalo, ngemuva kwalokho abasakwazi ukuphila ngaphandle kokusebenza.
Ukugijima kuyindlela enhle yokunyakaza ekuvumela ukuthi unqobe imikhawulo yamakhono akho, wandise imingcele yolwazi! Ukugijima kukwenza uqine, akukho okubonakala kungenzeki. Yiba yingxenye yomphakathi wabantu bamathuba angenamkhawulo.
