Ngati mwakhala mukuphunzira kwa theka la marathon, mwina mumakhala ndi mantha kwambiri ndipo mumakhala ndi mafunso oyambirira komanso masewera. Pofuna kuthetsa mitsempha yanu ndi kuchepetsa mantha anu, kupeza mayankho a mafunso omwe kawirikawiri amadzifunsa okhudza marathon a hafu.
1 - Kodi ndiyenera kuvala nsapato zatsopano za Marathon?
Popeza mwakhala mukuphunzira kwa theka la marathon, mwinamwake mukudziwa kale kuti simukuyenera kuthamanga ku nsapato, zotchinga zothamanga. Panthawi yophunzitsidwa, muyenera kutsitsa nsapato zanu zokhala ndi makilomita 300 mpaka 400.
Ponena za tsiku la masewera, sizolingalira kuti muthamange nsapato zatsopano kapena zatsopano. Muyenera kuvala nsapato zomwe zili ndi makilomita pafupifupi 40 mpaka 50 pa iwo, kotero iwo ali ndi ngongole zambiri zotsalira. Kotero, mukhoza kugula nsapato zatsopano za masabata atatu musanathamange mtundu wanu ndikuchita maulendo angapo komanso nthawi yayitali. Ngati mwakhala okondwa ndi nsapato zomwe mumakhala nazo panthawi yophunzitsidwa, pezani zina zofanana pa mtundu wanu. Palibe chifukwa chosinthira chirichonse kapena kuyesa chinachake chatsopano. "Palibe chinthu chatsopano pa tsiku la mpikisano" ndilo lamulo labwino lokhazikika.
Komanso, musamange nsapato zanu zam'mawa tsiku lisanayambe mpikisano chifukwa sadzakhala ndi nthawi yoti awonetsere mpikisano musanayambe mpikisano wanu. Valani nsapato zosiyana kapena nsapato zabwino pamene mukuyendayenda tsiku lanu lisanakwane.
2 - Kodi Ndiyenera Kuthamanga Tsiku Lisanayambe Marathon?
Izi sizowona inde kapena ayi. Ena othamanga amakonda kupumula osati kuthamanga masana a hafu ya marathon kuti amve mwatsopano ndi okonzeka akafika kumayambiriro. Koma ena othamanga amalumbirira pochita masewera a mphindi 20 tsiku lomwelo asanakwane hafu ya marathon kuti athandize kumasuka ndi kutulutsa mitsempha yawo.
Kotero, inu mukufunikira kwenikweni kuti muzichita zomwe zikukuyenderani bwino kwa inu. Ngati muli mtundu wa munthu amene ali ndi nkhawa , mwina zingakhale zothandiza kuti muchite pang'onopang'ono, mphindi 20 mutha. Koma ngati mukuganiza kuti mumapuma bwino, ndiye kuti muzitha kupuma pa maola 24 mpaka kufika theka la marathon. Chilichonse chimene mungachite, onetsetsani kuti simukugwira ntchito mwakhama kapena mwakhama, monga nthawi yaitali, kuthamanga mwamsanga, kapena kuphunzitsa mphamvu, zomwe zingakupangitseni kuti mukhale otopa kapena okhumudwa tsiku lotsatira. Khalani ochepa komanso ophweka masiku angapo otsogolera marathon anu.
3 - Kodi Ndiyenera Kudya Pasanayambe Marathon?
Inde, muyenera kutsimikiziranso kuti mudye chakudya musanayambe mpikisano. Ma marathoni ambiri amapezeka m'mawa, choncho ngati simudya chakudya cham'mawa, zidzakhala maola ochuluka kuchokera pamene mudya chakudya chomaliza. Ndikofunika kuti nthawi yanu idye bwino. Simukufuna kudya nthawi yomweyo musanayambe mtundu wanu chifukwa izi zingayambitse kuponda kapena kutsogolo . Mtengo wanu wabwino kwambiri ndi kudya chakudya chophwima kapena chakudya chochepa pafupi 1 1/2 mpaka 2 maola musanayambe kuthamanga.
Sankhani chinachake chokwanira muzakudya komanso kuchepetsa mafuta, zitsulo komanso mapuloteni. Zitsanzo zina za mafuta omwe amagwiritsidwa ntchito musanayambe kugwira ntchito ndi awa: bagel ndi mandimu; Turkey ndi tchizi pa mkate wonse wa tirigu; nthochi ndi mphamvu yamagetsi; kapena mbale ya chimfine ndi chikho cha mkaka. Khalani kutali ndi zakudya zamtengo wapatali, zamtengo wapatali, kapena zapamwamba zedi, chifukwa zingayambitse kuchepa kwa m'mimba .
4 - Ndingafotokoze Bwanji Nthawi Yanga Yopititsa Nthawi Yanga?
Kulongosola kuti marathon wanu amatha kukhala ovuta, chifukwa pali masewera ochulukirapo, monga kukonzekera kwa masewera, nyengo, kukwera pamsewu, makamu, ndi zina.
Kuti muyambe kulingalira mozama za zomwe mungakwanitse kuthamanga, muyenera kuthamanga msanga wafupikitsa (womwe ndi lingaliro lokonzekera marathon anu, ngakhale). Mungathe kubudula nthawi yanu yomaliza ya mpikisano ku calculator, monga mpikisano wothamanga nthawiyi pa Running for Fitness. Mumangokumba mu msinkhu wanu, mwamuna, ndi nthawi / mtunda kuchokera ku mpikisano waposachedwa. Chojambulira ndiye akukuwonetsani momwe mungachitire m'mitundu ina kutalika, kuphatikizapo theka la marathon.
5 - Kodi Ndiloledwa Kupita Patapita Nthawi Ya Marathon?
Inde, kuyendayenda kumaloledwa nthawi ya marathon. Mwinanso mungafune kukonzekera kuyenda mofulumira kuti muthetse thupi lanu. Nthawi yochepa yoyenda imatha kuthetseratu chisangalalo pa mpikisano, zomwe zingakuthandizeni kuthana ndi mavuto a m'maganizo ndi mavuto omwe mungakhale nawo.
Inde, ngati mukukonzekera kuyendetsa ambiri a mtundu wanu, muyenera kutsimikiza kuti mpikisano womwe mukusungira ndi woyendayenda. Ma halfath marathons ali ndi nthawi zochepetsera, zomwe malire onse ayenera kuti adatsiriza kumapeto.
6 - Kodi Ndingatani Ngati Ndikumva Chisoni Pakati pa Halat Marathon?
Inde, ndizotheka kuti muzimva kupweteka kapena kusokonezeka pa 13.1 miles. Chitani chilichonse chomwe chimafunika kuti maganizo anu akhale ochepa: Imbani nyimbo, kusewera masewera, kuwerenga anthu, kuyankhula ndi othamanga ena. Ganizirani zomwe omvera akuyamikira ndikuwerenga zizindikiro zawo. Dzipatseni nokha nkhani yokhala ndi mapepala - kaya ili mokweza kapena mumutu mwanu. Pitirizani kubwereza mantras anu othamanga .
Yesetsani zina mwazinthu zina zomwe mungachite kuti musamavutike kwambiri pa nthawi ya marathon .