Mukuganiza za kukwera marathon? Zowonadi, pali zifukwa zambiri zoti tisagwire mpikisano wamakilomita 26.2 (zovuta kwambiri, kutali kwambiri, zoopsya, zosavulaza), koma pali zifukwa zambiri zomwe maphunziro onse ndi zopweteka ndizofunikira kwambiri izo.
Pano pali zifukwa 26 - imodzi yamtunda umene iwe ungathamange - chifukwa chiyani muyenera kulingalira kuyendetsa marathon.
1. Mudzakhala otsimikiza kuti muthamange. Simungathe kukhala ndi maphunziro a marathon, kotero kukhala ndi kalendala imodzi kumakusungani kuti mukhalebe pulogalamu yanu.
Patsiku pamene zofuna zanu zikutha, mudzalingalira momwe mudzamvera ngati mutaphunzitsidwa, simungathe kumaliza, kapena kuti musiye.
2. Mungathe kukwaniritsa cholinga cha moyo wanu wonse. Anthu ambiri "athamanga marathon" pamndandanda wa ndowa zawo, koma ndi owerengeka omwe akutsatira.
3. Mukulitsa thanzi lanu. Kuthamanga nthawi zonse kumalimbitsa mtima wanu komanso kumateteza kupanikizika kwanu kwa magazi ndi cholesterol chokwanira pamayendedwe abwino. Zimathandizanso kuti chitetezo chanu cha mthupi chikhale cholimba, kotero ndikuyembekeza kuti mukudwala nthawi zambiri.
4. Mukhoza kulengeza ndi kuzindikira ndalama. Ma marathons ambiri amapindula ndi othandizira komanso zifukwa zabwino, kuchokera ku chithandizo cha tsoka kupita ku khansa kapena matenda ena. Kuthamanga kwa chinachake chomwe chiri chachikulu kuposa iwe ndi njira yabwino yokhalira wokakamizika kuti upitirize kuphunzitsidwa, kukumana ndi ena othamanga kuti aziphunzitsa nawo, ndipo akhoza kupanga maphunziro anu ndi mafuko mochuluka kwambiri.
5. Mutha kuwonetsa sukulu yophunzitsa masewera olimbitsa thupi (kapena wina aliyense amene amakayikira) kuti ndinu wothamanga. Ok, kotero kuti kuwonetsa kwa alsayers kuti mutha kukwaniritsa zozizwitsa za thupi sizingakhale chifukwa chokha chomwe mumasankhira kukonzekera marathon, koma ndi bonasi yaing'ono yabwino.
6. Mukhoza kulowa bwino. Ngati simukukhala bwino - mwinamwake mawonekedwe abwino a moyo wanu - panthawi yomwe mufika pamzere woyamba, simunaphunzitse molimba!
7. Mudzagona bwino. Maphunziro a Marathon angakhale otopetsa ndipo thupi lanu lilakalaka kugona, popeza limadzikonzekera pamene mukupuma.
Mudzapeza kuti mukugona kale ndikugona mochuluka.
8. Mudzakhala ndi ufulu wodzitukumula. Mukadutsa mzere wokongola womaliza, ndinu mphotho ya marathon ndipo nthawi zonse mudzakhala mmodzi. Palibe amene angatengere dzina limenelo kuchoka kwa iwe!
9. Mudzakhala otanganidwa. Maphunziro a marathon amatenga nthawi yochuluka chotero ngati mwakhala mukusintha moyo waposachedwa - pantchito yopuma pantchito, kusweka, ntchito yotayika, chisa chopanda kanthu - chimakupatsani nthawi yowonjezera, tsopano ikhoza kukhala nthawi yabwino kuti mutenge pavuto la marathon.
10. Mudzakhala ndi chifukwa chachikulu chogula zovala zatsopano. Mudzakhala wothamanga kwambiri kotero kuti simungathe kuthawa ndi zovala ziwiri kapena ziwiri, kupatula ngati mukufuna kupanga zovala nthawi zonse. Kujambula zovala ndi magalimoto atsopano ndi njira yabwino yopindulira nokha pa maphunziro anu.
11. Mudzakhala chitsanzo chabwino. Ndi kovuta kuti tisamalemekeze munthu wodzipatulira ndi wotsimikiza kukwaniritsa cholinga chachikulu monga kuthamanga marathon. Mudzakhala chitsanzo chabwino kwa iwo omwe ali m'moyo mwanu omwe amakukondani.
12. Mudzapeza malaya komanso ma shati ozizira. Kaya ndi ndondomeko, shati, kapena chithunzi chabwino kwambiri, mumapeza chinachake chimene chikuzindikiritsa zomwe mumapindula.
Simungayambe kuvala kapena kuyang'ana nthawi zonse, koma izi zidzakhala pomwe mukufunikira kukumbutsa kukumbutsa kwanu.
13. Anthu adzakupangira zizindikiro. Simungathe kuyembekezera abwenzi ndi abambo kupanga zizindikiro kwa inu ngati muthamanga mwachidule, ngati 5K. Koma kuthamanga mpikisano wothamanga ndizofunika kwambiri. Ngati mukuganiza kuti akusowa thandizo, mungathe kuwapatsa zizindikiro zozizwitsa ndi zizindikiro zolimbikitsa .
14. Mudzasokonezedwa. Mu gulu langa lophunzitsa masewera a marathon, ndimakumana ndi masewera ambiri omwe amapita ku nthawi yayitali kapena akukumana ndi mavuto a m'banja.
Kuthamanga kungakhale kusokoneza maganizo kochititsa chidwi komanso kukwaniritsa zolinga monga marathon kungakuthandizeni kukumbukira mavuto anu.
15. Mudzakumana ndi anthu atsopano. Kulowa gulu lothamanga ndi njira yabwino yopezera anthu atsopano, omwe ali ndi maganizo ofanana. Ndikudziwa anthu ambiri omwe adakumana ndi abwenzi awo abwino komanso okwatirana kupyolera m'magulu .
16. Kapena, mukhoza kuthera nthawi ndi abwenzi ndi anzanu. Ngati simukufuna kukomana ndi anthu atsopano, mungathe kumupangitsa mnzanu kapena wachibale wanu kuti aphunzitse nawo marathon. Kuphunzitsa pamodzi ndi kuyendetsa mpikisano ndi njira yosangalatsa yogwirizana ndikukhala limodzi.
17. Mudzakhala ndi chidaliro chimene simunadziwe kuti muli nacho. Mukatha kulowa mamita 20, mumamva ngati mutha kugonjetsa dziko lapansi (pambuyo pa kuthamanga kwamtundu, ndithudi). Kuthamanga kwanu kothamanga kudzathamangira ku mbali zina za moyo wanu, monga ntchito ndi maubwenzi.
18. Mudzapeza malo atsopano. Ngati mumamatira kumbali yayitali kuti muthamange ndi kukwera, maphunziro a marathon adzakukakamizani kuti mupeze malo atsopano oti muthamangire, popeza mutakhala othamanga kwambiri ndipo mudzatopa ndi njira zomwezo. Onani MapMyRun.com kapena funsani othamanga kuti mukambirane komwe mungayende.
19. Mukhoza kupita ku malo ozizira, malo atsopano. Ngati mukukonda kuyenda, marathon akuthamanga ndi chifukwa chachikulu chochezera mzinda kapena dziko latsopano. Mudzawona malo ambiri a mpikisanowu ndipo mutha kuwona mpikisano wothamanga wa marathon pazipinda za hotelo.
20. Mudzakhala otsimikiziridwa kwambiri panjira. Kaya ndi aŵiri amputee wheelchair racer, agogo a zaka 73 akuyendetsa mkondo wake wa 35, kapena ana anu omwe akugwira "Zikukukondani Inu, Amayi!" Zizindikiro, ZONSE zimakulimbikitsani.
21. Mungathe kuchita pang'ono patapita nthawi yaitali. Ndikofunika kuti musapite m'kati mwa kudya ndikuganiza kuti maphunziro a marathon amakupatsani chilolezo choti mudye chilichonse chimene mukufuna, nthawi iliyonse yomwe mukufuna. Koma pa nthawi yayitali, mudzakhala mukuwotcha makilogalamu zikwi zambiri, choncho ndi bwino kukhala osungulumwa pang'ono. Mudzakhala ndi njala , pambuyo pake. Mukhoza kuthamanga mwamphamvu, ndikukondwerera mwakhama.
22. Mudzamvetsa bwino malingaliro a othamanga. Ngati mwangokhala wothamanga mpaka pano, kuphunzitsidwa kwa marathon kumatanthauza kuti simungathe kupeŵa chiwerengero cha othamanga kwambiri. Mudzapeza nokha mukuyankhula momveka bwino ndikuyankhula za kuyenda mochuluka.
23. Mudzatulutsa miyendo yanu. Kulemera kwa msinkhu kawirikawiri ndi cholinga cha marathoners-in-training koma, monga ambiri amadziwira, sizichitika nthawi zonse . Ngakhale kuti simungataye kulemera kwakukulu, kugula mitengo yonse yamakilomita kudzawonjezera minofu yanu yowonda, yomwe imayambitsa miyendo yowoneka bwino.
24. Mungapeze ma massage opanda mlandu. Maphunziro a marathoners amayamba kukhala ndi minofu yolimba, ndipo kusasita nthawi zonse kungakuthandizeni kuti mukhale omasuka ndipo musakhale ovulazidwa. Dziperekeni kudzipaka kapena masewera awiri panthawi ya maphunziro anu kuti muthandize kuchotsa zina mwazovuta.
25. Mudzakhala ndi chidwi chodabwitsa chochita. Ngakhale mutakhala ndi zovuta pamaphunziro a marathon komanso pa mpikisano, zonsezi ndizothandiza mukadutsa mzere wokongola. Mudzadzikuza podziwa kuti mwakhazikitsa cholinga chokwaniritsa marathon ndipo munatsatira nawo.
26. Chidziwitso chidzasintha iwe. Ndimakonda mawu awa: "Munthu amene ayambitsa marathon si munthu yemweyo yemwe amatha marathon." N'zoona kuti marathon adzakusintha iwe ndipo udzakhala munthu wosiyana mukamaliza mpikisano. Mudzadziŵa kwamuyaya kuti muli ndi mphamvu zamaganizo ndi zakuthupi kuti mupirire, ngakhale panthawi yomwe mukuganiza kuti simungathe ndipo simungapambane.
Onaninso: