Chifukwa Chake Muyenera Kuthamanga 13.1 Miles
Marathon theka (13.1 miles) ndi imodzi mwaulendo wopita mofulumira kwambiri, ndi mitundu yatsopano yomwe imapezeka padziko lonse lapansi. Ngati mwakhalapo mu mpanda ngati mukufuna kuthamanga hafu ya marathon, apa pali zifukwa 13 zoperekera kutali:
1 - Mudzakhalabe Wokakamizika Kuthamanga
Ngakhale othamanga ena akhoza kuthamanga patali ngati 5K pokhapokha ngati saphunzitsidwa pang'ono, ambiri angakhale ndi nthawi yovuta kuyendetsa mpikisano wa hafu popanda kukonzekera. Kotero kukhala ndi marathon theka pa kalendala yanu kudzakulimbikitsani kuti mupitirize kuphunziro lanu. Patsiku pamene zowawa zanu zikuvutika, mumaganizira momwe mudzamvera ngati mutasiya mpikisano kapena mukayesa kuyendetsa bwino.
2 - Muwotcha Zambiri Zamakono
Kuphunzitsa kwa hafu ya marathon kumafuna kudula mailosi ambiri, zomwe zidzakupangitsani kukhala makina oyaka mafuta. Zoonadi, muyenera kuonetsetsa kuti simukupindula kwambiri pa ma calorie otayika mwa kupita kudera linalake, makamaka ngati mukuyembekeza kuchepetsa thupi.
Zowonjezera: Ndichifukwa Chiyani Sindinataye Kunenepa Ndikuthamanga?
3 - Mudzapeza Madalitso Ambiri Ambiri
Popanda kukuthandizani kutaya kapena kulemera, palinso zambiri zothandiza pa umoyo wa maphunziro a hafu ya marathon. Kuthamanga kumalimbitsa mtima wanu komanso kuonetsetsa kuti magazi ndi mpweya wabwino zimayenda bwino thupi lanu lonse, zomwe zimathandiza kuchepetsa chiopsezo cha mtima. Kuchita masewera olimbitsa thupi ndi imodzi mwa njira zabwino kwambiri zochepetsera kupanikizika kwa magazi ngati zili zosafunikira ndipo zingathandize kuti mafuta otsegula m'mimba asapitirire.
Kuthamanga kumathandizanso chitetezo chanu cha mthupi, kotero thupi lanu limagwira ntchito molimbika pomenyana ndi majeremusi.
Zambiri: Zifukwa Zambiri Zomwe Zimayendetsera
4 - Udzakhala ndi ufulu wodzitukumula
Ngakhale hafu ya marathon yayitali ikukula, chiŵerengero cha anthu omwe amaliza mpikisano wa hafu akadali kakang'ono kwambiri. Mukadutsa mzere wotsiriza wa marathon marathon, mudzakhala mukulowa gulu la othamanga omwe angadzitcha okha theka la marathoner.
5 - Mudzapeza Njira Zatsopano Zogwira Ntchito
Ngati mumamatira kufupi ndi maulendo afupipafupi kuti muthamange ndi kuyendetsa, maphunziro a hafu ya marathon adzakulimbikitsani kupeza malo atsopano oti muthamangire, popeza mutakhala nthawi yaitali mlungu uliwonse. Onani MapMyRun.com kapena funsani othamanga kuti mukambirane komwe mungayende.
Zambiri: Ndiyenera Kuti Ndizithamangira Kuti?
6 - Maphunziro Anu Adzakhala Otanganidwa Kwambiri
Ngati ndinu mtundu wa munthu amene amakonda kutsatira ndandanda, mumakonda maphunziro a hafu ya marathon. Tsiku lililonse mudzayang'ana pulogalamu yanu kuti muwone zomwe muyenera kuchita, kaya mukuyenda, kuphunzitsa, kapena tsiku lopumula. Mlungu uliwonse, mungawonjezere mtunda pang'ono, kotero kuti mukumverera ngati mukupita patsogolo ku cholinga chanu cha marathon.
Zowonjezera: Mphindi ya Marathon Maphunziro
7 - Mwapang'ono Pang'ono Kuti Mukhale Ovulazidwa Kupatula Ngati Mudaphunzitsidwa Mkwatibwi Wathunthu
Oyendetsa masewera othamangira mtunda wa makilomita ambiri, amawaika pangozi yaikulu yowonongeka ndi kugwiritsidwa ntchito mopitirira muyeso kusiyana ndi omwe amaphunzitsidwa kwa theka la marathon. Chifukwa chakuti mileage ikufuna kuti ikhale yosakwanira ngati ikukhala ndi maphunziro okwanira, mumatha kudzipumula tsiku loyamba mukamamva kupweteka pang'ono, komwe kungadziteteze kuvulaza kwathunthu.
Zowonjezera: 7 Njira Zowononga Kuvulaza
8 - Si monga Nthawi Yogwiritsira Ntchito Monga Maphunziro a Marathon
Kuthamanga makilomita ochepa mu maphunziro kumatanthauzanso kuti simungamve ngati maphunziro anu ndi ntchito ya nthawi yochepa, ndi momwe ena othamanga amamvera za maphunziro a marathon. Ambiri othamanga amaphunzira kuti hafu ya marathon imapangitsa kuti akhale ndi mgwirizano wabwino pakati pa maphunziro awo ndi ntchito zawo komanso moyo wawo. Ndipo ngati muli ndi zolinga zogwiritsa ntchito mpikisano wokwanira , ndi njira yabwino kuyesa madzi ndikuwona ngati mukufuna kuthana ndi vutoli.
9 - Mudzakumana ndi ena othamanga
Ena othamanga magulu kapena makampu amapereka maphunziro a hafu ya marathon, kotero mukhoza kuphunzitsa ndi gulu. Pa mpikisano, mudzakhala ndi mwayi wambiri wokumana ndi othamanga ena, kaya akudikirira pamzere pa doko-potties, ataimirira pamayambiriro, akuthamanga mu mpikisano, kapena akukondwerera masewera.
Zowonjezera: Ubwino wa Kuthamanga kwa Gulu
10 - Mungawathandize
Ma marathons ambiri amapindula ndi zopereka komanso zowathandiza, kuchokera ku chithandizo cha masoka ku khansa kapena matenda ena. Kuthamanga kwa chinachake chomwe chiri chachikulu kuposa iwe ndi njira yabwino yokhala ndi cholinga chophunzitsira, kukomana ndi othamanga ena kuti aziphunzitsa nawo, ndipo akhoza kupanga mafuko anu mochuluka kwambiri.
Zambiri: Magulu Othandiza Othandiza
11 - Mudzapeza Medal (ndi Shirt)
Chabwino, kotero mwinamwake lingaliro la kupeza ndondomeko yomalizira sikuti imakupangitsani inu kukondwa kwambiri koma_ngati ndi medal, shati, kapena kujambula kopambana - mfundo ndi yakuti inu mudzalandira mphoto pang'ono pa zoyesayesa zanu. Ndipo kukhala ndi chikumbutso cha zomwe mwakwanitsa kuchita nthawi zonse zimakhala zabwino kwambiri. Ma marathons ambiri amapereka chithunzithunzi choyenera, monga malaya okhwima, ndikuwonekera kumene mungatenge zina zothamanga ndi zitsanzo.
12 - Mutha Kuyenda Kumalo Otsatira
Ngati mumakonda kuyenda, kuthamanga hafu ya marathon ndi chifukwa chachikulu choyendera mzinda kapena dziko latsopano. Mudzawona malo ambiri a mpikisanowu, ndipo mosiyana ndi marathon akuthamanga, simudzakhala opsinjika komanso otopa omwe sangathe kutenga zochitika zina zakutchire. Mahatchi ambiri a marathoni amatenga miyeso yochepetsedwa pa zipinda za hotelo ndi zina zoyendetsa maulendo, kotero mutha kusunga ndalama zina.
13 - Mungathe Kupatula Nthawi Ndi Banja Ndi Anzanu
Ambiri othamanga adapeza chikondi chawo cha theka la marathon patatha kukhala wokhulupilika ndi bwenzi kapena achibale awo kuti alembere kaye yoyamba. Kaya mumapanga mpikisano pamodzi kapena mumapita ku mpikisano, mumakhala nthawi ndi wina ndi mzake ndikutsatira cholinga chanu chofanana.