Mphindi Wachisanu-Marathon Yophunzira Maphunziro

Tengani ma sabata khumi ndi atatu kuti mukonzekere kuyenda kwa hafu ya marathon

Mtunda wamakilomita 13.1 kapena 21-kilomita ya marathon ndizovuta kwa anthu oyendayenda ndipo ndi otchuka kwambiri ndi omwe amapanga njira. Kuphunzitsidwa kwa kuyenda kwa hafu ya marathon kuyenera kuchitidwa mwa kumangirira ulendo wanu woyendayenda kwa miyezi itatu kapena inayi. Pano pali ndandanda yophunzitsira yogwiritsira ntchito kukonzekera kupita kutali.

Pezani Walker-Friendly Half-Marathon ndi Kuyika Tsiku

Gawo lanu loyamba ndi kupeza kakompyuta kamodzi kothamanga komwe mungathandizidwe pang'onopang'ono kusiyana ndi ya othamanga.

Fufuzani chimodzi chomwe chidzachitike miyezi inayi kapena kuposera mtsogolo kuti muthe kuyamba kuphunzitsa pasadakhale. Theka la marathon liyenera kukhala ndi nthawi yowonjezera maola 3.5 kuti ikhale yolimba. Pamene mukupita patsogolo pa maphunziro anu, mudzakhala ndi lingaliro labwino kuti nthawi yanu yotsiriza ndi yotani ndipo mudzatha kugwiritsa ntchito njira kuti muwonetse nthawi yanu yomaliza .

Pangani Maziko Anu Mwezi Poyamba

Ngati ndinu oyamba, kapena mwakhala osatengeka kwa miyezi ingapo (monga m'nyengo yozizira), muyambe mwa kumanga makilomita anu mpaka kufika pomwe mungayende makilomita 4 molimbika tsiku lina. Ngati simukuyenda kale ma kilomita 4 bwino, mufunika kuwonjezera masabata angapo panthawi yomwe mukuyambira musanayambe maphunziro a theka la marathon.

Maphunzirowa awonjezereka kuyenda ulendo wautali mlungu uliwonse. Kuyenda kotalika kumalimbitsa chipiriro ndi kugawidwa kwa magazi ndi mphamvu zamagetsi kwa minofu yanu.

Muyeneranso kuyenda ulendo wautali mlungu uliwonse kuti muyende mapazi anu kuti muteteze zilonda zamtunduwu ndikukupatsani mwayi wodziwa bwino madzi ndi kuyendetsa mphamvu paulendo wautali. Zidzakhalanso ndi mphamvu zomwe mukufuna kuti muziyenda.

Zoperekera pa Pulogalamu Yomanga Miyendo ya Milelo

Musanayambe ndondomekoyi, muyenera kukwaniritsa izi:

• Muyenera kuyenda movutikira makilomita 4 tsiku lanu lakutali komanso kwa mailosi atatu masiku atatu pa sabata.
• Muyenera kuchita tsiku limodzi lokha pa sabata, kuyambira maola awiri mpaka asanu.

Ndandanda ya mlungu ndi mlungu ya Maphunziro a Half-Marathon

• Lachiwiri, Lachinayi, Loweruka: yendani makilomita 3 mpaka 4. Mukhoza kusakaniza mtundu wa kuyenda mumakondwera kumanga mofulumira komanso kupirira pamayendedwe awa. Gwiritsani ntchito machitidwe oyendayenda oyendetsera pazinthu izi.
• Lolemba, Lachitatu, Lachisanu: Masiku amatha. Mukhoza kusangalala ndi kuyenda mophweka kapena ntchito zina zolimbitsa thupi.
• Lamlungu: Tsiku la miyumba yokhala ndi miyendo yokhala kutali kwambiri . Ichi ndi gawo lofunika kwambiri pa ndondomeko ya maphunziro monga momwe mungaperekere thupi lanu lomwe limakhala lovuta.
• Mungasinthe tsiku lenileni la sabata yomwe mumapanga mtundu uliwonse wa masewera olimbitsa thupi, koma muyenera kuchotsa tsiku pakati pa tsiku lirilonse loyenda, kapena kuyenda mosavuta pa tsiku "lotha".
• Tsiku lanu lalitali kwambiri lophunzitsira liyenera kukhala masabata atatu musanafike hafu ya marathon, ndiye mutayamba kuyang'ana mileage. Kupopera kumapereka thupi lanu nthawi yokwanira kuti mukhale ndi minofu yatsopano ndipo mukhale ndi malo osungirako magetsi a marathon.
• Ngati mukuyenda kale kuyenda, mukhoza kudumphira nthawi yomwe mukugwirizana ndi tsiku lanu lalitali.

Gawo la Maphunziro a Half Marathon - Miles

Nthawi ya Tsiku yophunzitsa Half-Marathon

Muyeneranso kuyesa tsiku lalitali lophunzitsira nthawi yomwe tsikuli lidzachitike. Mwanjira imeneyi, mumagwiritsidwa ntchito momwe thupi lanu limamvera ndi momwe muyenera kudya ndi kumwa pokonzekera nthawi yoyamba. Zidzakhala kusiyana kwakukulu ngati mumaphunzitsa nthawi zonse m'mawa koma mpikisano uli madzulo kapena madzulo.

Phunzirani ndi Nsapato Zanu za Marathon ndi Gear

Mu masabata asanu ndi limodzi omalizira omwe akutsogolera pa hafu ya marathon, muyenera kuvala nsapato , masokosi, ndi zovala zomwe mukufuna kuvala panthawi ya hafu ya marathon. Izi zidzakusonyezani ngati zinthuzi zikuyenda bwino pamtunda wautali.

Kumbukirani lamulo la golide la "palibe chatsopano pa tsiku la mpikisano." Apatseni shakedown nthawi yonse yophunzitsa ndikupatseni nthawi yokwanira kuti musinthe pazigawo zosiyanasiyana ngati zomwe mwasankha sizikuyenderani bwino.