"Pamene ndinathamanga marathon chaka chatha, ndinapeza mapaundi 10 patangotha miyezi ingapo mpikisano. Ndikufuna kuchita nawo mpikisano wina.
Zimakhala zachilendo kwa othamanga a marathon kuti apindule mapaundi apakati pa marathon. Ambiri amatha kugwiritsa ntchito ma calories ambiri kuposa zachizoloŵezi kuti apange maphunziro awo, ndipo ndi zovuta kuika mabeleka pazodya zawo zatsopano nthawi yomwe mpikisano watha.
Ndipo popeza sakhala akuthamanga kwambiri monga momwe amaphunzitsira, zonsezi zimapangitsa kuti pakhale kulemera.
Anthu omwe amatha kuponya ma maratoni amatha kupweteka kwambiri chifukwa amatha kunyamula nthawi yowonjezera nyengo yachisanu, koma nthawi zambiri sakhala ndi nthawi yochita masewera olimbitsa thupi, koma amakhala ndi mwayi wochuluka.
Mmene Mungapewere Mapaundi Apa-Marathon
Ngati mukuda nkhaŵa kuti mukhale miyezi miyezi yambiri mutatha kukonza marathon, pano pali zinthu zingapo zomwe mungayese:
1. Pitirizani kuchita zinthu. Mafilimu ena amatsitsimutsa m'maganizo komanso mwakuthupi kuchokera ku marathon omwe amasiya kuthamanga ndikugwira ntchito. Yesetsani kudikira nthawi yayitali kuti muthamangire chifukwa mutangotaya khalidwe lanu, ndizovuta kuti mubwererenso. Ngakhale kuti mutha kuchira kwa milungu ingapo, mutha kuchita zochepa, zosavuta kapena zosavuta kuphunzitsidwa m'masiku omwe mukutsatira mpikisano wanu.
2. Sankhani mtundu wina. Simusowa kukonzekera mpikisano wina, koma kukhala ndi tsiku la mtundu wina pa kalendala kudzakulimbikitsani kuti mupitirize kuthamanga. Fufuzani mafuko m'dera mwanu ndikuyendetsa magulu omwe akuphunzitsanso mitundu yotsatira.
3. Pitani mosavuta pa maphwando ndi zikondwerero zina. Mutatha kumaliza marathon, ndikuyesera kumwa mopitirira muyeso pamene mukukondwerera zomwe mukuchita ndi achibale ndi anzanu.
Ndi bwino kukondwerera zomwe mukuchita ndi chakudya chokwanira ndi zakumwa zina, koma yesetsani kuti zisanduke phwando la mwezi. Komanso, muyenera kuphunzira mauthenga othandizira kugawa gawo ndikupewa kulemera kwa holide .
4. Dzipindule nokha m'njira zina. Inde, ndizosangalatsa kukondwerera kukwaniritsa kwanu, koma pali njira zoti muzichita kupatula kudya ndi kumwa. Dzipangire nokha ku misala yamtundu wa marathon kapena kugulira nokha magetsi atsopano. Kupeza zovala zina zatsopano kumakuthandizani kuti mukhalebe othamanga.
5. Khalani ndi zokometsera zokwanira pa dzanja. Ngakhale kuti simungathe kuthamanga makilomita ambiri sabata iliyonse, mukhoza kukhalabe ndi njala nthawi zonse. Kaya muli kuntchito, kunyumba, sukulu, kapena kupita-kwina, onetsetsani kuti nthawi zonse mumakonzekera ndi zakudya zopatsa thanzi kuti musadye zakudya zopanda thanzi, chifukwa ndizosavuta.
6. Tsatirani zakudya zanu. Ndi zophweka kudya zambiri zambiri pamene simudziwa kuti mukudya ndi kumwa mochuluka bwanji. Mukangoyamba kulemba makalata anu, mukhoza kudabwa ndi kuchuluka kwa makilogalamu omwe mukutenga, ndipo mutha kuzindikira malo omwe mukukonzekera. Ndipo kufufuza makilogalamu anu kungakupangitseni inu kuganiza mobwerezabwereza musanapite.
7. Lembani chithunzi chanu kumaliza kwinakwake. Kaya ili pa desiki lanu, firiji, kapena khoma lanu, yesetsani fano lanu lajambula mwansangala. Kukumbukiridwa kukwaniritsidwa kwa mpikisanowu kudzakuthandizani kuti mupitirize kuthamanga ndipo mudzauziridwa kukwaniritsa chovala cha marathon.