8 Mafunso Odzifunira Wekha Musanayambe 26.2 Miles
Mukamaliza mpikisano wanu woyamba, kapena mwakhala mukuyenda kwa miyezi ingapo, anthu angayambe kufunsa ngati mutha kuyendetsa marathon. Kukhazikitsa mtundu wa ma kilomita 26.2 sikochepa ndipo, monga othamanga a marathon angakuuzeni, maphunziro - osati mpikisano wokha - angakhale gawo lovuta kwambiri.
Ndikuganiza kuti munthu aliyense wathanzi amene akufuna kuchita maphunziro angathe kumaliza marathon, koma sindikupatsirana kuti athamangidwe atsopano alowe kumtunda wa marathon.
Imeneyi ndi njira yosavuta yovulazira ndipo mwina kumatha kudana ndi kuthamanga, osati kukhala ndi chizolowezi chokhala ndi moyo wathanzi. Ngati simunayambe muthamanga kale, nkofunika kuti poyamba mumve bwino mukamathamanga, mutengere thupi lanu ndikugwiranso ntchito, pang'onopang'ono kumanga maziko anu, ndikuyendetsa maulendo apakati.
Kotero, mumadziwa bwanji ngati mwakonzeka kuyamba maphunziro a marathon? Nazi mafunso ena omwe mungadzifunse nokha:
1. Kodi mwathamanga nthawi yayitali bwanji?
Ndi bwino kuthamanga kwa miyezi isanu ndi umodzi (chaka chimodzi ndibwino) musanayambe maphunziro a marathon. Ngati muli ndi chidziwitso chimenechi, thupi lanu lidzakonzanso kale thupi lanu ndipo mudzakonzekera mwakuthupi ndi m'maganizo kuti muthe kukonzekera maphunziro a marathon. Zoonadi, anthu ambiri amalumphira ku marathon maphunziro ndikuyamba marathon miyezi ingapo atangoyamba kuthamanga.
Koma anthu ambiri omwe amayesa kuchita zimenezi amauzidwa kapena kuwotchedwa pamaphunziro.
Onaninso: Njira 7 Zowononga Kuvulaza
2. Kodi mwakhala mukulowa mailosi angati?
Maphunziro abwino a marathon ndi makilomita 15 mpaka 20 pamlungu kwa miyezi ingapo musanayambe maphunziro a marathon. Thupi lanu limasowa nthawi kuti lifanane ndi kupweteka komwe lidzatenge nthawi yophunzitsa.
Ndipo onetsetsani kuti simukuyendetsa papepala lopiritsika kwa nthawi 100 chifukwa thupi lanu limapanga njira zosiyana zokhudzana ndi msewu. Mukamanga maziko anu, yesetsani kuthamanga 1/3 (zambiri ndi zabwino) zamtunda wanu pamtunda, popeza ndizo zomwe muthamanga pa marathon.
Onaninso:
Malangizo Othawa Patali
Mmene Mungayambire Makhalidwe Othawa
3. Kodi munayankhula ndi dokotala wanu?
Ngakhale dokotala wanu atakuchititsani kuti muthe kuyamba kuchita masewera olimbitsa thupi, ndibwino kuti mukambirane zolinga zanu za marathon ndi iyeyo. Dokotala wanu akhoza kuwonetsa mayesero enanso kapena kukhala ndi malingaliro ochita masewera olimbitsa thupi asanayambe kukutsutsani kuti muyambe maphunziro a marathon.
4. Kodi munayamba muthamanga mpikisano?
Musanayambe kulingalira za kuyendetsa mpikisano wothamanga, ndi lingaliro labwino kuyesa mafuko ang'onoang'ono, monga 5K kapena 10K . Mudzatha kudziwa ngati mumakonda maphunziro ndi masewera musanapange nthawi yambiri, maganizo, komanso ndalama. Nthawi zonse ndimakonda kuona ochita masewera amatha kumaliza marathon asanayambe kupanga marathon kuti amvetse bwino zomwe zimaphatikizapo maphunziro ndi mtundu wawo komanso kusankha ngati amasangalala ndi mtunda wautali!
Onaninso:
Mmene Mungapezere Mitundu Yanu
Malangizo a Msewu Wanu Woyamba Msewu
5. Kodi muli ndi nthawi yophunzitsa?
Anthu ena sazindikira kuti maphunziro a marathon ndi nthawi yambiri. Nthaŵi zina, zingamve ngati ntchito yamagulu (kuti musamalipire). Oyamba akuyenera kukonzekera kapena kuchita masewera olimbitsa thupi masiku 4-5 pa sabata ndipo imodzi mwa masiku amenewo idzaphatikiza maola ochuluka (pamutu wa maphunziro anu). Ganizirani mozama za ntchito yanu, banja lanu, ndi maudindo ena kuti mudziwe ngati mungakhale ndi nthawi yophunzitsa. Anthu ena angafunikire kupeza mamembala omwe ali pabwalo asanachite ngati akufuna thandizo pothandiza ana komanso / kapena maudindo apakhomo.
Onaninso:
Mmene Makolo Angapezere Nthawi Yothamanga
Mmene Mungapangire Kuthamanga Kwambiri
Kodi Kutenga Mpikisanowu Kumatenga Nthawi Yotani?
6. Kodi mwalingalira za zovuta zomwe mungaphunzitse komanso zovuta?
Ngati muli ndi marathon m'maganizo, kodi mumaganizira za zovuta za tsiku? Mwachitsanzo, Honolulu ndi malo othawira alendo, koma kuthamanga kwa marathon kutentha kwakukulu n'kovuta. Muyeneranso kuganizira nthawi komanso komwe mungaphunzitsidwe. Ngati mukufuna kupanga masewera a Spring ndipo mumakhala nyengo yozizira, mumakhala mukuchita zambiri pa nyengo yoziziritsa . N'chimodzimodzinso ndi iwo omwe amapanga marathons oyambirira omwe adzayenera kutentha kwambiri . Ganizilani mosamala za nthawi ndi momwe muti muphunzitsire.
Muyeneranso kupeza momwe mungathere ndi marathons omwe mungakhale nawo chidwi. Lankhulani ndi othamanga ena potsata malangizowo a marathons oyambirira. Fufuzani ngati mtundu umene mukuufuna uli ndi malire . Pitani pa webusaiti ya marathon ndipo muwone ndemanga ndi ndemanga pa MarathonGuide.com kuti mumve zambiri zokhudza mpikisanowu ndi zovuta za tsiku.
Onaninso:
Mwamsanga (ndi Woyambira-Wokondedwa) Marathons ku US
Malo abwino kwambiri a US Spring Marathons
Best American Fall Marathons
Best US Winter Marathons
7. Kodi mwachita kafukufuku wanu?
Kodi munayang'anapo kapena munadzipereka pa marathon? Kodi mwawerenga mabuku kapena kuwerenga nkhani za marathons? Kodi mwalankhulana ndi anthu omwe amaliza marathon? Kodi mwayang'ana pulogalamu yophunzitsa marathon kuti muwone zomwe zikuphatikizidwa? Kodi mukudziŵa zina mwazofunika zogwira marathon ? Zonsezi ndizo njira zabwino zophunzirira zambiri zokhudza maphunziro a marathon komanso kuthamanga (popanda kwenikweni kuyamba kuphunzitsa) kotero kuti mudziwe zomwe muyenera kuyembekezera ndikudziwa ngati mukufuna kuchita. Ngati mukuganiza kuti mukufuna kuphunzitsa ndi gulu , fufuzani maphunzilo osiyanasiyana m'madera mwanu ndikuwone ngati pali imodzi yomwe mukufuna.
Onaninso:
Mmene Mungapezere Magulu Otsogolera
Mapulogalamu Oyendetsera Chikondi
8. N'chifukwa chiyani mukufuna kukwaniritsa marathon?
Onetsetsani kuti mukufuna kuchita marathon pa zifukwa zolondola. Ngati wina akukulimbikitsani kuti muchite kapena mukuyesera kukondweretsa bwana wanu, mwina simungatenge nthawi yaitali ndikuphunzira. Muyenera kukhala ndi zolinga zakuthupi, monga kupititsa patsogolo thanzi lanu kapena kudziwonetsera nokha kuti mutha kuchita nawo maphunziro ndikukwaniritsa masewerawo.
Onaninso:
Kotero, ngati mutaganizira zonsezi ndipo mukuganiza kuti mwakonzeka kuyamba maphunziro a marathon, apa pali maumboni kuti muwone:
- Malangizo Ophunzitsa ndi Kuthamanga kwa Oyamba
- Marathon Ophunzira Mapulani
- Marathon Kuphunzitsa ndi Kuthamanga Mafunso Ofunsidwa Kawirikawiri
- Malangizo Othandizira Kuti Mukhale ndi Nthawi Yambiri Yosavuta
- Zomwe Muyenera Kudziwa Musanayambe Marathon