Mile Ikubwerezanso Kupititsa Nthawi Yanu Yopambana

Ngati mwathamanga kale marathon ndipo mukuyembekeza kukonza nthawi yanu, kubwereza kwa mailosi ndi imodzi mwazomwe mungathe kuchita mofulumira kwambiri . Iwo anali otchuka ndi a marathoners monga Alberto Salazar.

Kubwereza kwa miyendo ndi bwino kusiya ntchito yanu yayitali, yokhala pang'onopang'ono pokonzekera marathon kapena theka la marathon. Zimakuthandizani kuti muyambe kuchita nawo mpikisano wanu.

Iwo adzakuthandizani kukhazikitsa mphamvu zanu ndi mawonekedwe a minofu ndi mphamvu omwe mukusowa kuti mupite mwamsanga.

Nthawi Yomwe Mungapititsire Ma Mile

Mungathe kubwereza maulendo anu pa nthawi iliyonse pa nthawi yophunzitsira kuti mukhale olimba. Pogwiritsa ntchito mpikisano wa marathon kuti mupangire mwamsanga, muzigwiritsa ntchito kuyambira masabata asanu ndi atatu kapena khumi musanayambe mpikisano. Mudzafuna kuthetsa nthawi yanu ya taper masiku 10 kapena 14 musanayambe mtundu wanu. Mukhoza kuchita maulendo obwereza kamodzi pa sabata kapena kamodzi pa masabata awiri.

Mile Bwerezerani Ntchito Yopititsa patsogolo Kuyenda kwa Marathon

Nazi zomwe mungachite:

1. Pitani kumsewu komwe mungathamanga mtunda wamtunda. Njira zambiri zimakhala makilomita 1/4, choncho maulendo anayi angakhale ofanana ndi mailosi. Ngati mulibe mwayi wopita kumtunda wanu, yesani makilomita m'galimoto yanu kapena mugwiritse ntchito tsamba monga MapMyRun. Mukhozanso kuchita masewera olimbitsa thupi pa sitimayi.
2. Yambani ndi kubwereza kwa maira 1 m'gawo loyamba. Kuthamanga mtunda uliwonse pamasekondi pafupifupi 10 mpaka 15 mofulumira kuposa momwe mungakwaniritsire mpikisanowu.

1. Pezani (mophweka) kwa theka la mailosi (mapulogalamu awiri a phokoso) pakati pa kubwereza. Onetsetsani kuti kupuma kwanu ndi mtima wanu wasintha musanayambe kubwereza.
2. Onjezerani makilomita ena kubwereza sabata yotsatira kotero kuti mukubwereza ma kilomita katatu. Yesetsani kusunga liwiro lomwelo (masekondi 10 mpaka 15 mofulumira kuposa momwe mumayendera).

1. Ngati ndinu wothamanga, yesetsani kugwira ntchito yanu mpaka kubwereza 6. Othamanga apakati angafune kuimitsa pa 4 kapena 5 kubwereza.
2. Gwiritsani ntchito kubwereza makilomita kuti mugwiritse ntchito mawonekedwe anu, kumvetsera mwatsatanetsatane, mkhalidwe wanu, kuthamanga kwa mkono, ndi kupuma kwanu.

Njira Zina ndi Kusiyanasiyana Kwambiri Kupanga Marathon Mofulumira

Pamene mukupitiliza maphunziro anu a marathon, mungafune kuwonjezera mapiri kumtunda wanu wobwereza kapena kuwonjezera pazitsulo. Kuthamanga kumtunda kudzathandiza kumanga minofu ya mwendo. Pakalipano, zomwe zikukwera ziyenera kutsika (kupatula pamtunda) ndipo muthandizidwe kupititsa patsogolo mwendo wanu.

Njira ina imene mungagwiritsire ntchito pamene mukuyesera kukonza nthawi yanu ndi yopangira masewera a Yasso 800 . Ndi otchuka pakati pa othamanga omwe akuyesera kukwaniritsa cholinga chenicheni cha marathon.

Mwinanso mutha kuyendetsa makilomita kubwereza ku mpikisano wanu wa marathon. Izi zingakhale zopindulitsa pa masewera atsopano kotero kuti muzoloŵe pa mpikisano wanu. Kuwonjezera ma kilomita ambiri kubwereza ndi kuchepetsa nthawi yolandirira pakati pa mailosi kungakhalenso kopindulitsa.