Uziqeqesha kanjani ukuze ugijime umjaho wesigamu semarathoni?
Ukuze uqeqeshelwe ukugijima umjaho wesigamu se-marathon, yakha umthamo wakho wokugijima phakathi nezinyanga. Ekuqaleni, qala ngokugijima amakhilomitha amabili kuya kwamathathu ngesonto. Khona-ke yandisa amakhilomitha angadluli ku-10% ngesonto kuze kube amakhilomitha angu-15 kuya kwangu-20 esewonke ngesonto.  Ukuze unciphise ingozi yokulimala, yenza u - 80% wokugijima kwakho ngejubane eliphansi. Lokhu kuyokuvumela ukuba wakhe isisekelo se-aerobic ngaphandle kokubeka umthwalo omkhulu emzimbeni wakho. Kumaphesenti angu-20 asele, qhubeka usebenza kanzima futhi ufinyelele umkhawulo wakho.  Ngosuku lomjaho, qiniseka ukuthi uphumule ngokwanele futhi udle ukudla kwasekuseni okunomsoco. Zama ukushisa ikhilomitha ngaphambi kokuba umncintiswano uqale. Khona-ke phakathi nomncintiswano, thola umgijimi ohamba ngejubane lakho, futhi unamathele eqenjini isikhathi esiningi somncintiswano. Engxenyeni yokugcina yemayela, gijimani nize nifinyelele entanjeni!