Uziqeqeshela kanjani umjaho webanga elide?
Abantu abaningi abagijima ama-marathon baqala ukuqeqeshwa cishe izinyanga eziyisithupha ngaphambi kwe-marathon. Ngokuvamile uqala ngokugijima amabanga amafushane, izikhathi ezimbalwa ngesonto, njengamakhilomitha amabili kuya kwamathathu ngosuku, izinsuku ezimbili kuya kwezintathu ngesonto, ngemva kwamasonto ambalwa, uzokwakha amakhilomitha ayisithupha noma ayisikhombisa ngosuku. Ngokuvamile abagijimi be-marathon bazogijima usuku olulodwa ngesonto isikhathi eside, njengamakhilomitha ayishumi ngoMgqibelo noma ngeSonto. Cishe inyanga eyodwa ngaphambi kwesikhathi yilapho ushayela isitimela eside kakhulu, njengokugijima amakhilomitha angu-15 ngempelasonto. Cishe emasontweni amabili ngaphambi komncintiswano ufuna ukuqala ukupholisa nokuphumula. ngokuvamile usuku noma ezimbili ngaphambi komncintiswano uzoqala ukulayisha i-carb, okuyilapho udla ama-carbohydrate amaningi. Usuku lomncintiswano ngokuvamile luyisenzakalo sokugubha, njengoba ukugijima umjaho webanga elide kuyingqopha-mlando enkulu!