Konzekerani kuyenda 13.1 Mile Half Marathon Walk
Kodi ndi maphunziro ati omwe mukufunikira kuti muyende marathon a hafu? Theka la marathon ndi 13.1 miles kapena 21 kilomita yaitali. Zidzatenga maola atatu kapena anayi kuti amalize kumayenda mwamsanga. Muyenera kumanga mtunda wanu woyendayenda patadutsa miyezi ingapo kuti muthawe mzere womaliza.
Mileage Base Pasanayambe Marathon Maphunziro
Choyamba, muyenera kumangirira kupirira kwanu kuti muyambe kuyenda bwino kwa makilomita asanu kapena asanu paulendo wofulumira.
Izi ndizofunikira kwambiri musanayambe maphunziro otha msinkhu wa marathon kapena marathon.
Ngati muli pamsinkhu umenewu, mutha kukwanitsa kupititsa pa hafu ya marita 13.1, ndipo mwina mukupweteka. Ngati mukufuna kumverera bwino pamapeto pake, m'malo mozembera ndi mabelters , aches, ndi zopweteka, muyenera kuphunzitsa pa mtunda wapatali kamodzi pamlungu. Simungapange zolakwa ziwirizo.
Miley Building for the half Marathon Kuyenda
Mukakhala ndi maziko abwino, yendani tsiku limodzi pa sabata, pang'onopang'ono muwonjezere mileage yanu. Oyenda amayenda bwino poonjezera tsiku lawo lalitali ma 2 masabata awiri aliwonse. Tsatirani Ndandanda ya Maphunziro a Halimu-Marathon ngati muli ndi masabata 13 kuti muphunzitse musanachitike.
Pa ndandanda yowonongeka, ngati mukuyenda makilomita asanu ndi awiri tsopano, muyenera kuchita tsiku lalitali makilomita asanu ndi awiri sabata ino, ndipo mubwerere ku mailosi asanu ndi awiri tsiku lalitali sabata yotsatira. Kenaka yikani tsiku lalitali makilomita 11 sabata yotsatira.
Ngati muli ndi nthawi yochulukirapo, yendani makilomita 12 mpaka 13 kuti muyende ulendo wautali wa sabata ndikuyang'anitsitsa kuyenda. Kenako perekani masabata 1 mpaka 2 pamtunda wanu usanakwane.
Zotsatira Zophunzitsira Zabwino
Powonjezera tsiku lanu lalitali pamapazi, mumapatsa thupi lanu nthawi yokhala ndi chipiriro ndikuzoloŵera kutalika.
Izi zidzakuthandizani kupondaponda mapazi anu ndikuthandizani kupirira panthawiyi.
Zowawa za Mapazi
Mwinamwake mungakhale munthu yemwe samapezekanso kuyenda pamtunda wanu. Koma mukangowonjezera mtunda wanu pophunzitsa hafu ya marathon, mungayambe kukhala ndi vuto ili. Onani njira zothandizira zowonongeka kuti zigwiritsidwe ntchito pamtunda wapamwamba. Mwinanso mungapeze kuti nsapato zokhala ndi zitsulo zambiri zimakhala ndi kutopa ndi phazi pamene mukuyenda mtunda wapamwamba.
Kuthamanga ndi Mphamvu Zowonongeka pa Miyala Yambiri
Mukamayendetsa hafu ya marathon, mukhala panjira kwa maola atatu kapena anayi. Kupeza zamadzimadzi ndi zakumwa zozizwitsa kumakhala kofunikira kwambiri. Mudzafunika ma carbs kuti muzitha thupi lanu nthawi imeneyo. Maulendo anu aatali ndi nthawi yoyesera izi ndikuzikonza. Ngati marathon anu amatha kupangira masewera olimbitsa thupi ndi zopseketsa, ndibwino kugwiritsa ntchito mankhwala omwewo pa ulendo wanu wautali kuti muwone ngati mukulekerera.
Walker-Friendly Half Marathons
Muyenera kudziwa nthawi yanu yotsiriza kuti mukhale otsimikiza kuti mukulowa hafu ya marathon mungathe kumaliza nthawi yochepa. Gwiritsani ntchito njira izi kuti muwonere nthawi yanu yomaliza .
Dziwani kuti si mtundu uliwonse umene umapangidwira kuti ukhale ndi pang'onopang'ono. Ndi bwino kudziwa izi musanayambe kulemba. Onani momwe mungapezere marathon kapena marathon marathon . Ngakhale mutapeza wina amene amalandira oyendayenda, mukhoza kupeza zinthu zosiyana pamapeto pa mpikisano. Zonse si zoipa, koma zingakhale zosungulumwa ndipo muyenera kukhala okonzeka. Ndi nzeru kunyamula madzi anu ndi kusakaniza, mwachitsanzo, monga mwina athamanga kapena kupindikiza zothandizira panthawi yomwe mumafika.
Half Marathon ndi Marathon Pakati pa Zangizo Malangizo
Fufuzani momwe mungaphunzitsire ndi kuyenda ulendo wa hafu ya marathon kapena mpikisano wothamanga, kuphatikizapo malangizo pa nsapato, zovala, hydration, masewera osakaniza, masewera olimbitsa thupi, ndi ndondomeko zamasiku a mpikisano mu phunziro lathunthu lophunzitsira kuyenda marathon kapena theka la marathon .
Dzipatseni nokha nthawi yokwanira yophunzitsira ndi kuiganizira mozama, ndipo mwamsanga mutha kukhala ndi medali yomaliza pamayesero anu.