Pezani Miles Ovuta
Kuthamanga kwa marathon theka kumayesa mphamvu zanu zamaganizo monga momwe zimakhalira thupi lanu. Gawo lililonse la theka la marathon liri ndi nkhondo zosiyana. Nazi malingaliro a momwe mungapambane ndi zovuta zonse mu theka la marathon ndipo muthamanga mpikisano wopambana.
Mayi 5 oyambirira
Yambani pang'onopang'ono. Ukayamba hafu ya marathon, umakhala wolimba komanso wodalirika, koma uyenera kudziwongolera kuti ugwire.
Makilomita ochepa oyambirira ayenera kumverera mosavuta-pambuyo pake, mwaphunzitsidwa kuti mupite makilomita 13.1. Kuthamanga hafu yanu yoyamba pang'onopang'ono kusiyana ndi theka lachiwiri (kutchedwa kupatukana kolakwika ) ndikofunika kuti mukhale ndi masewera othamanga komanso osangalatsa. Ikani pang'onopang'ono. Thupi lanu lidzakuthokozani nthawi yamakilomita apitalo.
Kuthamanga nokha theka la marathon. Osadandaula ngati muwona anthu ambiri akudutsani. Kumbukirani kamba ndi kalulu? Iwo akhoza kukhala akuyamba mofulumira kwambiri, kotero inu mudzawapeza iwo kenako-payendo lanu lomwe. Kutuluka mofulumira ndi chimodzi mwa zovuta zomwe zimakhala zovuta kwambiri .
Musamangokhalira kukhumudwa kwambiri. Yesetsani kukhala chete monga momwe mungathere makilomita oyambirira. Pewani chidwi kwa owona asanu okwera ndi kulumphira mmwamba ndi pansi pamene muwona banja ndi abwenzi akusangalala chifukwa cha inu. Mudzafuna kusunga mphamvu zanu zamaganizo pa theka la marathon.
Miles 6 mpaka 10
Sulani mpikisano wa marathon. Yambani kuthamanga mpikisano mu zigawo zing'onozing'ono.
Idzachititsa mtunda kukhala womasuka kwambiri. Pa mtunda wa 10, Mwachitsanzo, ganizirani, "Zangokhala 5K kuti mupite."
Khalani ovuta maganizo. Maganizo anu amayamba kuyesedwa pa mailosi awa. Musati mupereke nthawi yokhala ndi kukayikira ndi kusokonezeka. Kumbukirani makilomita onse omwe munathamanga ndi maphunziro omwe munapanga, ndipo khulupirirani.
Ganizirani za momwe mwakhalira mwakhama komanso momwe mudzakhalire okondwerera kukwaniritsa marathon anu theka. Pezani malangizo kwa othamanga omwe ali ndi maganizo amphamvu .
Kumenya kudzikweza. Apa ndipamene mumayamba kugwiritsa ntchito njira zonse zomwe mumayesetseratu panthawi yomwe mumathamanga. Chitani chilichonse chomwe chimafunika kuti maganizo anu akhale ochepa: Imbani nyimbo, kusewera masewera, kuwerenga anthu, kuyankhula ndi othamanga ena.
Miles 11 mpaka 13.1
Ganizani kunja kwa thupi. Mwinamwake mungamve zovuta pang'ono panthawiyi. Mudzakhala wotopa. Mulole malingaliro anu atenge thupi lanu ndikuyesera kuganizira kunja-anthu akusangalala, zizindikiro zowonongeka , ena othamanga, malo okongola.
Kambiranani nokha. Pa nthawiyi mu mpikisano, muyenera kukumba pansi kuti mukhale ndi mphamvu zowonjezera. Gwiritsani ntchito mantras anu omwe mumagwiritsa ntchito panthawi yophunzitsa. Dzikumbutseni zomwe mwazipereka kuti mufike pakadali pano ndi momwe mudzamve mukamaliza kumapeto. Kumbukirani momwe mwagwiritsira ntchito kupopera panthawi yophunzitsidwa komanso momwe mungachitire.
Ikani zochitika zazikulu. Pitirizani kusokoneza njira, mtunda wokwana mailosi. Yambani kuwerengera pansi mtunda ndi maminiti.