Ingabe ufuna uhlelo oluphelele lokuqeqeshwa lwe-half marathon? Lesi sihloko sikunikeza lonke ulwazi oludingayo kanye nezixhumanisi ezizokuyisa lapho uzothatha khona lezi zingcezu zokuqeqeshwa ngokushesha okukhulu.
Injabulo ye-half marathon ngokuvamile ifana ne-marathon-ngaphandle kokuthi kufanele ubuyele ekhaya kusenesikhathi. Ngaphezu kwalokho, ungasebenzisa i-half marathon njengengxenye yokuqeqeshwa kwe-post-marathon. Ukwazi ukuthi unesikhathi esingakanani umaphakathi nomjaho kungakunikeza umbono omuhle wokuthi kwenzekani uma ugijima umjaho ogcwele.
Yingakho isibalo sabantu abagijima i-half marathon manje sesingaphezu kokuphindwe kane kune-marathon egcwele.
Ukuze uhlele uhlelo lwakho lokuqeqeshwa kwe-half marathon, chofoza izixhumanisi ezihambisanayo ezihambisana neleveli yokuqeqeshwa ngayinye bese uqala ukuqeqeshwa kwakho ngokushesha okukhulu. Ukuze uthole imiyalelo enemininingwane eyengeziwe kanye nokunye okwengeziwe izifundo kanye nokusikisela kokuqeqeshwa kanye namasu, sicela ucabangele ukubhalisela olunye lwezinhlelo zokuqeqesha, ezitholakala ngezixhumanisi ezinikezwe ngemva kokwethulwa kohlelo lokuqeqeshwa kwezinga ngalinye le-half marathon kulesi sihloko.
Amasonto ayishumi nambili, ngizokuthumelela ama-imeyili nsuku zonke ngikutshela ukuthi ungaziqeqesha kanjani. Cabanga futhi ngokuthola ikhophi yencwadi yami yakamuva, i-Hal Higdon's Half Marathon Training, etholakala kwaHuman Kinetics.
Ngakho bopha izicathulo zakho zokugijima. Sekuyisikhathi sokuqala ukuziqeqeshela umjaho wakho oyingxenye yemarathon.
Uma ulandela isixhumanisi ngaphansi kwanoma yimaphi amaleveli ohlelo lokuqeqeshwa kwe-half marathon kuzodingeka ukuthi wenze okuthile futhi lapho wenza, uzothola i-imeyili yansuku zonke ezokuqondisa ukuthi wenzeni.
Kungani kufanele umuntu alandele uhlelo lokuqeqeshwa lwe-half marathon?
USean Tait ungumqeqeshi ogijimayo; wachaza ukuthi uhlelo olufanele lokuqeqeshwa kwe-half marathon plan luzokusiza ukuqeqesha zonke izici zomuntu siqu ezizohlanganiswa ngosuku lomjaho. Uhlelo oluklanywe kahle luyindlela enhle yokuqedela izinhlobo ezahlukene zokuqeqesha phakathi nesonto, ngaphandle kokubeka umzimba wakho engozini yokulimala noma ukuqeqeshwa ngokweqile.
Khumbula, akukho impumelelo ngosuku olulodwa, kodwa impumelelo eqhubekayo ngokuhamba kwesikhathi. Yonke inkambo yokuqeqeshwa iyacatshangelwa lapho uhlela isimiso, hhayi nje lokho okufanele ukwenze ngalolo suku. Isibonelo, uma ungagijimi kalula ngokwanele ngokugijima okulula, umzimba wakho ngeke ube nesikhathi sokululama kusukela ekuqeqeshweni kwekhwalithi ephezulu okwenze ngaphambilini, okuzokwandisa ingozi yakho yokulimala.
Indlela yokubhekana nokulimala ngesikhathi sokuqeqeshwa kwe-half marathon
“Ungalokothi ugijime lapho ulimele noma ulimele”, umqeqeshi ogijimayo uPaddy McGrath wachaza-“Kungcono ukuqeda uhlelo lwakho lokuqeqesha unempilo ngemva kokuphuthelwa isonto noma amabili kunokuqedela konke ukuqeqeshwa kodwa ungabi nempilo ngesikhathi somdlalo.” Ngokwesikhathi sokulimala. , Ukuqeqeshwa okuphambanayo kungase kungafaki ingcindezi endaweni ethintekile (njengokubhukuda, ukugijima kwamanzi, noma ukuhamba ngebhayisikili). Ngale ndlela, ungahlala unempilo noma ungagijimi.
- Uma ungakwazi ukugijima iviki elilodwa: Yeqa lelo sonto, bese uvele uthathe uhlelo lweviki elilandelayo
- Uma ungakwazi ukugijima amasonto amabili: Phinda ukuqeqeshwa kwesonto eledlule futhi uqhubeke ukusuka lapho-khumbula ukuthi ungase ungakwazi ukufinyelela izinga elifanayo nomuntu olandela uhlelo ngaphandle kokuphazamiseka.
- Uma ungakwazi ukugijima amasonto amathathu: Gxumela emuva emasontweni amabili, mhlawumbe ngisho namasonto amathathu, ngoba uzobe ulahlekelwe yimpilo yakho.
- Uma ungakwazi ukugijima amasonto amane noma ngaphezulu: Kungase kube ukuhlakanipha ukulungisa imigomo yakho ngokuhlose isikhathi esinensayo.
Okufanele bakwenze kwabaqalayo
Abaqalayo abafuna ukuzibeka emjahweni we-half marathon banokuningi okufanele babhekane nakho.
Kumelwe bathuthukise ukuqina ukuze bagijime amamayela angu-13.1 (ngaphandle kokuvivinya umzimba nokulimala ngokweqile), baphathe izinto zosuku lomjaho omusha, futhi bafunde indlela yokufaka umfutho wamahora amade omzamo—ngenkathi bezama ukukhumbula ukuthi yonke le nto kufanele ibe okokuzijabulisa.
Unalezi zidingo engqondweni, ama-rookies amaningi ahamba kude ngenhlonipho enempilo ecishe ibe nokukhathazeka—lokhu kuyinzuzo yawo. "Banovalo ngoba abaningi babo abakaze bagijime u-13.1 ekuqeqesheni nasemiqhudelwaneni," kusho uJenny Hadfield, umbhali ohlanganyele we "Run for Mortals."
Ngenhlanhla, imivuzo idlula izinselele. Uthe: “Abaqalayo abaningi bathola ukuthi ukugijima phakathi nendawo kuzoshintsha izimpilo zabo.” "Abakaze bacabange ukuthi bangahamba ibanga elingaka."
Qala manje!
UJanet Hamilton, umqeqeshi ogijimayo kanye nesazi sokuvivinya umzimba (runningstrong.com) wathi: “Lesi isivivinyo ongeke wasicindezela.” "Kulolu hlobo lwebanga, kufanele ubeke umsebenzi odingekayo."
Sebenza kancane
Ufuna ukuqedela ukugijima okuningi ngokunethezeka, ijubane lengxoxo futhi uzizwe unomdlandla futhi ulangazelele ukugijima elinye imayela ekupheleni kokugijima ngakunye. Iphutha elikhulu elenziwa oqalayo ukugijima kakhulu, ngokushesha okukhulu - lokhu kuyimfihlo yokulimala, ukulahlekelwa ugqozi nokutubeka. UHamilton uthe: “Uma uphelelwa umoya noma uzwa ubuhlungu ekugcineni, kusho ukuthi ugijima kakhulu.”
Shaya amagquma
Ukusebenza ezintabeni kungasebenzisa imilenze yakho namandla wamaphaphu. UHamilton uthe isinyathelo sokuqala ukuhlanganisa amagquma athatha imizuzwana engu-60 ukukhuphuka. Njengoba uziqeqesha, lawo magquma amasekhondi angu-60 aba lula, inselele amagquma akhuphukayo kanye/noma amade.
Ohlelweni lokuziqeqeshela uhhafu wemarathon ngezansi, uma kuziwa ekuqeqesheni izintaba, zama ukuhlela umzila onamagquma ongahlanganisa ukuqwala esikhundleni sokugijima wehle uphinde wehle ngamamayela egqumeni!
Naka umzimba wakho
Isazi sokuvivinya umzimba u-Adam St Pierre sithe uma uphushela umzimba uye kude noma ngokushesha, kuzoba nobuhlungu obuncane bemisipha, ikakhulukazi enkonyaneni, kuma-quadriceps nama-hamstrings. Kulinganiselwa ukuthi kuzothatha izinsuku ezimbili ukululama kulo msebenzi onzima. Uma uzwa ubuhlungu ngosuku lwesithathu, sicela uphumule futhi. Ubuhlungu obudlula izinsuku ezine noma ezinhlanu kufanele buhlolwe udokotela.
Hlela usuku lomjaho kusenesikhathi
Ukukhathazeka akuvamile. Ungakwazi ukuthulisa isisu sakho ngokugxila ekusetshenzisweni kosuku lomdlalo: landela uhlelo lwakho lokudla okunomsoco kanye ne-hydration ngokucophelela, ufike endaweni ngesikhathi nempahla efanele, futhi uhlangane nabangane.
Uma kudutshulwa isibhamu sokuqala umjaho, uHadfield weluleka umgijimi omusha ukuthi alawule isifiso sokugijima ngokushesha kusukela ekuqaleni futhi aqale kancane, ehlose ukugijima okungekuhle ngokuhlukana okuhamba kancane esiwombeni sokuqala kunasesiwombeni sesibili. Lesi sigqi esilandelanayo sizokwenza uzizwe ulawula ngokuphelele.
Uhlu Lwazo Zonke Izinhlelo Zokuqeqesha Ze-Half Marathon
Manje sesifike engxenyeni ebaluleke kakhulu yalesi sihloko okuwukubhala, ukuxoxa nokunikeza ukufinyelela kwesixhumanisi kuzo zonke izinhlelo zokuqeqesha ze-half marathon.
Lezi zingcezu zokuqeqeshwa zifakwe ohlwini olunzulu ngokwamazinga, lokhu kuwumzamo wokwenza kube lula kuwe ukukhetha uhlelo lokuqeqesha oluzofanelana nawe maqondana nezinga lakho.
Uhlelo Lokuqeqesha Lwe-Novice 1 lweHalf Marathon
Uhlelo lwe-Novice 1 lokuqeqeshwa lwe-half marathon lwenzelwe abasafufusa abafuna ukulungiselela umjaho wokuqala wamamayela ayi-13.1. Uma uke wagijima ama-marathon ambalwa noma agcwele ngaphambili, ungase ufune ukuhlola uhlelo lwe-Novice 2, olulungiswe ngendlela oluzofanelana nabagijimi abanolwazi olunzulu.
Uma ungumgijimi oqalayo khona-ke lolu hlelo luwuhlelo lokuqeqesha lwe-half marathon kuwe. Uma ukhetha uhhafu wemarathon, ngokungaguquki, ukhetha ibanga lomjaho elidume kakhulu e-United States. Ngokwezibalo ze-Running USA an American Running Association, abasubathi abayizigidi ezi-2 babambe iqhaza ku-half marathon ngonyaka odlule.
Lesi siphindwe kane isibalo sabantu abangu-500,000 26.2 ababambe iqhaza emjahweni ogcwele wemarathon. Uma umgomo wakho wokugijima webanga elide ungamamayela angu-13.1, khona-ke umjaho wamamayela angu-13.1 uyisiqalo esihle. Noma, uma i-mileage yomjaho engu-26.2 yanele futhi ungafuni ukufika ku-3 (okungenani okwamanje), lapho-ke usuthole olunye lwezinhlelo zokuqeqesha ezithambile ze-half marathon. Uma ungakwazi ukuqeda amamayela angu-4 kuya kwangu-1 wokugijima evikini loku-13.1, uhlelo luzokulungiselela iviki elingu-12 lokugijima ngaphambi kokuphela kwamaviki angu-XNUMX.
Uhlelo Lokuqeqesha Lwe-Novice 2 lweHalf Marathon
Uhlelo lokuqeqeshelwa iHalf Marathon Novice 2 lomjaho we-half Marathon luvala igebe phakathi kwezinhlelo ze-novice 1 half marathon kanye nohlelo olumaphakathi. I-Novice 1 iwukuqeqeshwa okwenzelwe abasaqalayo. Laba ngabagijimi abasha abasanda kuqala ukuzilolonga.
Uhlelo Olumaphakathi luzuzisa abagijimi abanolwazi olunzulu abaye babamba iqhaza kuma-half marathon ambalwa kanye/noma ama-marathon agcwele. Buyekeza zontathu izinhlelo zokuqeqesha ze-half marathon ngaphambi kokukhetha ukubona ukuthi yiliphi iqembu olifanelekela kangcono.
Lolu hlelo lwe-Novice 2 half marathon lufana kakhulu nohlelo lwe-Novice 2 lomjaho ogcwele. Indlela yokuqeqeshwa icishe ifane. NgoLwesihlanu nangoMsombuluko yizinsuku zokuphumula zokusebenza ngempelasonto: ukugijima ibanga elide ngoMgqibelo kanye nokuqeqeshwa okuphambanayo ngeSonto. Izivivinyo zaphakathi nesonto zangoLwesibili, ngoLwesithathu, nangoLwesine zilandela indlela efanayo neyohlelo lwabaqalayo.
Umehluko owodwa omkhulu phakathi kwezinhlelo zokuqeqesha ze-Novice 1 kanye ne-Novice 2 zomjaho we-half marathon ukuthi owakamuva ubeka abathile abagijima ngesivinini somjaho maphakathi nesonto. Uma ulandela isixhumanisi esingezansi futhi ubhalisela lolu hlelo - nsuku zonke uzothola i-imeyili yokukutshela ukuthi yini ongayenza ngalolo suku futhi unikeze namathiphu okuqeqesha. Ukuqeqeshwa kwe-half marathon akukaze kube lula.
Uhlelo Lokuqeqesha Olu-1 LweHalf Marathon
Ukuqeqeshwa kohlelo oku-1 okumaphakathi kwe-half marathon kubonakala ngokugijima okuzinzile, okude nokufushane. I-Intermediate 1 wuhlelo olusekelwe ekukhuthazeleni; I-Intermediate 2 wuhlelo olusekelwe esivinini. Lawa maphrojekthi amabili aphakathi nendawo akhona endaweni yonke efanayo enobunzima obufanayo, kodwa izindlela zokuqeqesha zihluke kancane.
Ayingxenye yokuqhubeka okunengqondo kwebanga le-half-marathon ukusuka kwabaqalayo ukuya kwemaphakathi ukuya kokuphambili. Ngaphambi kokuthi uqale lolu hlelo lokuqeqesha lwe-half marathon, bheka i-Intermediate 2 bese emva kwalokho i-Novice 2. Qiniseka ukuthi ukhetha uhlelo olufanele ngeleveli yakho yekhono. Uma unemibuzo, sicela ukhethe uhlangothi olulula.
Thola ukuqeqeshwa okufanele ukuze ufike entanjeni yomjaho ngokumamatheka okukhulu ebusweni bakho.
Uhlelo oluphakathi 2
Umehluko ophawulekayo phakathi kokuqeqeshwa kwe-Intermediate 1 Half Marathon kanye ne-Intermediate 2 ukuthi i-Intermediate 2 inosuku olulodwa lokuqeqeshwa kwejubane.
Uhlelo lokuqeqesha olu-1 nolwesi-2 lwe-marathon enguhhafu lukhona ngokufana komunye nomunye emazingeni ahlukene endaweni yonke, njengoMhlaba 1 kanye noMhlaba 2 kujagoni yamahlaya. UMsombuluko usetshenziselwa ukuqeqeshwa okuphambene, kusukela emaminithini angu-30 futhi ufinyelele inani eliphakeme lehora eli-1 ngesonto le-11, isonto elilodwa ngaphambi kwesigamu semarathon.
ULwesibili noLwesine yizinsuku okungafanele wenze okuningi ngazo: amamayela angu-3-5. Phakathi koLwesithathu, wenza ukuqeqeshwa kwejubane, ukugijima okushintshisanayo okubandakanya ukuqeqeshwa kwesikhashana kanye nesikhashana ethrekhi. ULwesihlanu usuku lokuphumula. NgoMgqibelo, kuzoba nezinyathelo ezithile. NgeSonto, kuzoba nokugijima ibanga elide, kusukela kumakhilomitha angu-5 futhi kufinyelele esiqongweni samamayela angu-12 ngesonto ngaphambi kosuku lwesigamu semarathon.
Akungabazeki ukuthi i-Half Intermediate 2 eyabagijimi abanolwazi: labo abalahle izimpande zabo ze-novice futhi bafuna ukuthuthukisa ekusebenzeni kwabo okuvamile.
Uhlelo Oluthuthukile
Lolu hlelo oluthuthukisiwe lokuqeqeshwa kwe-half marathon lufanele abagijimi abanolwazi: abantu abavame ukubamba iqhaza ku-5K, 10K, i-half marathon noma imiqhudelwano yemarathon futhi abafuna ukuthuthukisa ukusebenza kwabo.
Uma ubhalisa kulesi sifundo uzothola i-imeyili nsuku zonke ekutshela ukuthi uzokwenzani futhi ikunikeze namathiphu mayelana nokuqeqeshwa kwalolo hlobo.
Mayelana Nohlelo LweHalf Marathon 3 (HM3).
Lolu wuhlelo lwe-Half Marathon 3 Training noma i-HM3. Lolu ngolunye lwezinhlelo ezintsha zokuqeqesha ezidalwe ukuqeqeshwa kwe-half marathon. Yakhelwe ukuhambisana nohlelo lweMarathon 3, enezinsuku ezi-3 zokugijima ngeviki kanye nezinsuku ezi-2 zokuqeqeshwa okuphambanayo.
Iyabona ukuthi akubona bonke abagijimi abakwazi ukubhekana nezinsuku ezi-4, 5, 6 ngesonto, ikakhulukazi izinsuku eziyi-7 zokugijima. Sonke sihlukile futhi siphumelela ngezindlela ezihlukahlukene. I-HM3 ithatha amasonto ayi-12 futhi ingeyomjaho owuhhafu ozikhethele wona. Uma ubhalisela i-HM3, qiniseka ukuthi usetha idethi yokuphela efanele ukuze konke ukuqeqeshwa kufanele igeyimu yakho eqondiwe.
UMsombuluko we-HM3 uhlala uwusuku lokuphumula, futhi ungalulama ekuqeqeshweni okunzima ngempelasonto. Kulolu hlelo lokuqeqesha uhhafu wemarathon, uLwesibili noLwesine kuhloselwe izinsuku zokugijima kalula; kwenziwa ikakhulukazi ezingeni lejubane lokuxoxa.
Phakathi koLwesithathu, wenza i-cross-training. Ukuqeqeshwa okudume kakhulu okuphambanayo ukuzivocavoca kwe-aerobic, njengokuhamba ngebhayisikili, ukuhamba ngezinyawo nokubhukuda. ULwesihlanu ngolunye usuku lokuphumula, uhambo olude olugijima ngoMgqibelo kanye nokuqeqeshwa okuphambanayo ngeSonto, kodwa ukuze kube lula, ungaguqula lezi zikhathi zokuqeqesha.
Uhlelo lwe-Walkers
Lolu wuhlelo lokuqeqesha lomjaho owuhhafu oklanyelwe abahambi ukuthi baziqeqeshele uhhafu wemarathon (amamayela angu-13.1). Uma uhlela ukugijima i-half marathon esikhundleni sokuhamba ngezinyawo, hlola olunye lwezinhlelo eziklanyelwe leli banga labagijimi. Uzothola ama-imeyili nsuku zonke akutshela ukuthi uqeqeshwa kanjani futhi unikeze amathiphu mayelana nokuqeqeshwa.
shiya impendulo