Mile Mileing Best kwa Zovala Zanu Zamasiku a Race
Funso lodziwika bwino lomwe limathamangitsidwa m'masiku othamanga msanga ndilo, "Kodi ndiyenera kuvala nsapato zatsopano za marathon?"
Nsapato zanu za tsiku la masewera ziyenera kukhala ndi mailosi angapo pa iwo osati kukhala atsopano. Muyenera kukonzekera kutsogolo kuti mukhale ndi mapaundi omwe akhala akugwiritsidwa ntchito kupitako kwa nthawi yayitali koma akadali mwatsopano pa marathon.
Muyenera kuvala nsapato za tsiku lanu kupyolera mumodzi kapena kupitilira kwa nthawi yaitali kuti mudziwe ngati awiriwa ali ndi quirks zomwe zingakupatseni malo otentha kapena mabulters.
Popeza mwakhala mukuphunzitsira mpikisano wothamanga, mwinamwake mukudziwa kale kuti simuyenera kuthamanga ku nsapato, nsapato zotayika. Panthawi yophunzitsidwa, muyenera kutsitsa nsapato zanu zokhala ndi makilomita 300 mpaka 400. Pamene muwavala iwo amatha kutaya makina awo, ndipo amatha kutayika nthawi yaitali musanawone kusintha kwa matope kapena matabwa.
Valani Nsapato ndi Mphindi 40 mpaka 50 Pa Iwo pa Marathon
Pogwirizana ndi mtundu wanu, sikuli lingaliro loyenera kuthamangira nsapato zatsopano kapena zatsopano. Muyenera kuvala nsapato zomwe zili ndi makilomita pafupifupi 40 mpaka 50 pa iwo, kotero iwo ali ndi ngongole zambiri zotsalira. Komabe, amafunikira makilomita ambiri chifukwa phunziro limodzi laling'ono limasonyeza kuti nsapato zatsopano sizinasinthasintha, zimafunikira pang'ono.
Kotero, mukhoza kugula nsapato zatsopano za masabata atatu musanathamange mtundu wanu ndikuchita maulendo angapo komanso nthawi yayitali. Ngati awiriwa ali ndi vuto linalake ndipo akuyenera kubwezeretsedwa, mukufuna kudzipereka nokha nthawi yowonjezera kuti muwasinthanitse ndikuyesera awiri omaliza mwanjira yomweyo.
Ngati mwakhala okondwa ndi nsapato zomwe mumakhala nazo panthawi yophunzitsidwa, tengani zina zofanana pa marathon anu. Palibe chifukwa choti musinthe chilichonse kapena yesetsani chinthu chatsopano mukakhala pafupi ndi tsiku lanu. Gwiritsani ntchito malangizo omveka bwino a "Marathon".
Kodi Ndikhoza Kuvala Masewera Anga Tsiku Lisanafike?
Kuvala nsapato zanu zothamangira marathon tsiku lisanayambe mpikisano wanu umatanthauza kuti iwo sadzakhala ndi nthawi yoti azimitsa decompress musanayambe mpikisano wanu. Yesetsani kuvala nsapato zosiyana kapena nsapato zabwino pamene mukuyendayenda kapena mukugwedeza tsiku lanu musanayambe kuyenda.
Ndi Boti Zotani Zomwe Mungapereke pa Marathon Anu
Ngati mukuyenda ku marathon, izi zikutanthauza kubweretsa nsapato zingapo. Ngati mukufuna kunyamula pang'onopang'ono kuti muyendetse ndege, valani nsapato zanu zopanda mtundu ndipo mubweretseni nsapato zanu pamtanda wanu. Ndizoopsa kuti mutenge nsapato zanu zapamtundu. Ndipotu, ena amatha kunyamula zovala zawo tsiku ndi tsiku pazochitika zawo m'malo moopsya.
Ngati chinachake chimachitika pa nsapato zanu, ngati katundu wotayika, ndiye kuti mumakhala otetezeka kwambiri ngati mutakhala ndi awiri awiri omwe mumakhala nawo bwino ndipo mungathe kukwera nawo. Ngati chochitika choipa kwambiri chikuchitika ndipo muyenera kugula nsapato zatsopano kumene mukupita, gula chitsanzo chomwecho chomwe mwakhala mukuchiphunzitsa kuyambira mutayesera.
Yendetsani mwa iwo tsiku lomwe lisanafike marathon kuti athandizidwe.
Zotsatira:
Taunton JE, Ryan MB, Clement DB, McKenzie DC, Lloyd-Smith DR, Zumbo BD. "Kufufuza zochitika zovulaza: Vancouver Sun Run" In Training "makliniki." Br J Sports Med. 2003 Jun; 37 (3): 239-44.
Rethnam U, Makwana N. "Kodi mukukalamba nsapato zowononga mapazi anu? Kuphunzira kwa pedobarographic." BMC Res Notes. 2011 Aug 24; 4: 307. lembani: 10.1186 / 1756-0500-4-307.