Pulogalamu Yomanga Miyala ya Marathon Kuphunzira Kuyenda

Mlungu wa 19 Marathon Phunziro la Oyenda ndi Run / Walkers

Pamene mukuphunzira kuyenda marathon, muyenera kumangapo mtunda wautunda pang'onopang'ono koma nthawi zonse. Yambani mwa kumangapo makilomita asanu ndi awiri kuti mukwanitse kuyenda makilomita asanu ndi atatu bwino, ndipo mutha kuyenda maola anayi pa masiku ena atatu pa sabata.

Kuwonjezera ulendo wanu wautali kwambiri mlungu uliwonse, mudzamanga kupirira kwanu.

Inu mumalimbikitsa thupi lanu kumanga magazi atsopano ku minofu yanu, ndi kumanga minofu yowonda kwambiri. Koma mufunikanso mtunda wautali kuti muthetse mapazi anu kuti muteteze zilonda zam'madzi , muzichita masewera olimbitsa thupi komanso kuyendetsa mphamvu paulendo wautali. Perekani zipangizo zanu zonse ndi zovala zomwe mumachita popanga masewera olimbitsa thupi kuti mudziwe kuti zidzachitika panthawi ya marathon.

Zoperekera pa Pulogalamu Yomangamanga ya Marathon

• Mukhoza kuyenda bwino mtunda wautali makilomita asanu ndi atatu pa tsiku lanu lalitali ndi maulendo 4 masiku atatu pa sabata.
• Akhoza kuchita tsiku limodzi lokha pa sabata, pogwiritsa ntchito maola 2 mpaka 6 akuyenda mosalekeza.

Ndandanda ya Mlungu wa Marathon Training

• Lachiwiri, Lachinayi, Loweruka: yendani makilomita anayi. Mukhoza kusakaniza mtundu wa kuyenda mumakondwera kumanga mofulumira komanso kupirira pamayendedwe awa. Kuyenda Zochita
• Lolemba, Lachitatu, Lachisanu: Masiku amatha. Mungathe kusangalala ndi kuyendayenda mosasamala kapena kuchita masewera olimbitsa thupi, koma izi sizinthu masiku ophunzirira.

• Lamlungu: Tsiku lakumidzi lakumanga - kuyendayenda kwautali kwambiri
• Mungasinthe tsiku lenileni la sabata, koma kawirikawiri, muyenera kuchotsa tsiku pakati pa tsiku lirilonse loyenda, kapena kuti mukhale ndi thanzi labwino tsiku lililonse.
• Ndondomekoyi imasiyanitsa milungu yambiri yokhala ndi masabata okhala ndi miyezi yochepa, kuti izi zitheke kuti zikhale zosavuta kwambiri.

• Kwa iwo omwe akufuna kugwiritsa ntchito zochitika 5K kapena 10K, monga kuyenda kwa volkssport kapena chikondi / zosangalatsa pamakonzedwe awo - ikani maulendo khumi ndi awiri (10K) ndipo muzitha kuchepetsa masiku afupikitsa pakati pa ma kilomita atatu kapena ngati kulolera bwino, kungosangalala ndi zina zina ziwiri. Musamachite miyezi yayitali tsiku lanu lakutali.
• Tsiku lanu lalitali kwambiri lophunzitsira liyenera kukhala masabata atatu kapena anayi musanayambe mpikisano, ndiye mumayamba kuyang'ana mileage. Zambiri: Marathon Tapering
• Sabata lomaliza musanayambe mpikisano wanu, yendani makilomita awiri ndi awiri tsiku lililonse kuti mutenge mpumulo komanso mutapititsa patsogolo mpikisanowu.

Maphunziro a Marathon Kupyolera Mwezi Zambiri

Maphunziro anu apatali aatali adzakupatsani inu nyengo zingapo.

Simungathe kupewa nyengo zosiyana.

• Mmene Mungayendere Mu Mvula
• Mmene Mungayendetse Kutentha Kwambiri
• Mmene Mungayendetse M'nyengo Zowonongeka