Kotero inu mwangopeza cholinga cha nthawi yayitali kuti mukwaniritse marathon. Zikomo! Mwinamwake mukudabwa, "Nanga bwanji?" Gawo lofunika kwambiri mutatha kumaliza marathon ndikulingalira kuti mutenge. Kupulumuka kwanu kumayambira nthawi yomwe mumaliza mzere wanu, kotero ndikuyembekeza kuti mwakhala mukuzisamalira nokha, komanso mukukondwerera zomwe mukuchita.
Patapita sabata, minofu yanu ndi ziwalo zanu ziyenera kukhala bwino. Ndi zachilendo kuti mumvebe kuti ndinu olema ndi otopa pa nthawiyi, choncho mvetserani thupi lanu ndipo onetsetsani kuti mupuma mokwanira. Muyeneranso kuwonetsetsa kuti mukudya zakudya zabwino ndi mapuloteni ambiri kuti muthe kukonzanso minofu yanu.
Kodi Nditha Kuthamanga Liti Pambuyo pa Marathon Yanga?
Ngati mukumva kupweteka sabata pambuyo pa marathon, mungafunikire kuwona wodwala thupi kapena dokotala wa masewera. Ngakhale mutakhala kuti mukuchiritsidwa, muyenera kuzipanga kwa masabata angapo. Thupi lanu likukonzekera kuwonongeka kwa maphunziro anu ndi mpikisanowu. Mukhoza kubwerera tsiku limodzi kapena awiri muthamanga mpikisano, koma musamachite masewera olimbitsa thupi kapena kuchita masewera olimbitsa thupi kwa masabata 3-4.
Ndiyenera Kuthamanga Nthawi Yanji?
Anthu ena amalingalira kuti akufuna kupuma kuti athamange kwa amodzi kapena miyezi ingapo asanabwerere ku maphunziro. Ngati mwasankha kuti mukufuna kupitiliza kuphunzitsa, yesetsani "sabata yatsopano" kwa masabata awiri pambuyo pa marathon.
Pa nthawi yanu yopanga marathon, mumachepetsa pang'ono. Ino ndi nthawi yopititsa patsogolo pang'onopang'ono pochita masabata awiri omaliza a pulogalamu yanu yophunzitsa marathon kumbuyo. Kotero sabata yanu iwiri yambuyo-marathon ikhoza kuyang'ana monga chonchi:
Tsiku 1: Tsiku la Marathon
Tsiku 2: Pumula kapena mphindi 20 kuthamanga kapena kuyenda
Tsiku 3: 20 kuthamanga kapena kuyenda
Tsiku 4: Kupumula kapena mphindi 30 mosavuta kuphunzitsidwa
Tsiku 5: Mphindi 30 akuthamanga
Tsiku 6: Pumula
Tsiku 7: Mphindi 30 akuthamanga
Tsiku 8: Kupumula kapena mphindi 30 mosavuta kuphunzira
Tsiku 9: Kuthamanga kwa mphindi 40
Tsiku 10: 3-4 miles
Tsiku 11: Kupuma kapena mphindi 30 zovuta kuphunzitsidwa
Tsiku 12: 4-5 miles
Tsiku 13: Pumula
Tsiku 14: 6-8 mailosi
Kumenya nyimbo za Marathon za Post-Marathon
Kodi mkhalidwe wanu wa masewera a marathon uli bwanji? Zimakhala zachilendo kuti mukhale okhumudwa kapena opsinjika mtima mutatha kumaliza marathon, choncho musawopsyezedwe ngati mukuganiza choncho. Mwafika pokwaniritsa zolinga za nthawi yaitali, choncho ndi zachilendo kumva ngati mulibe malangizo kapena zolinga. Njira yabwino yothetsera masewera a masewerawa ndi kukhazikitsa cholinga chatsopano. Ambiri omwe amatha kuchita masewerawa amadziwa kuti akufuna kuchita zina kuti athe kukonza nthawi yawo kapena kuthawa. Ngati mukufuna kupanga mpikisano wina, yesani kusankha imodzi yomwe ili yosachepera miyezi isanu ndi umodzi. Izi zimakupatsani mpata wokwanira kuti mubwezeretse - m'maganizo komanso mwathupi - ndipo mutenge maphunziro anu ku gawo lotsatira. Anthu ena amayendetsa masewera awo atsopano mwamsanga , koma akhoza kuvulaza ndi kupsinjika ngati atasankha kuchita zimenezo.
Ngati mumatentha ndi marathon muthamanga kapena ndondomeko yanu inali "imodzi-ndi-yeniyeni", mungafune kuganizira za mtundu wina wavuto. MaseĊµera ambiri amathamanga ku katatu kapena maphunziro a hafu ya marathon chifukwa akufunabe cholinga chachikulu, koma akuyang'ana chinachake chimene chiri chosavuta pa matupi awo. Kapena, mungasankhe kuti mukufuna kukhazikitsa cholinga chosiyana ndi mtundu, monga kuthamanga katatu pa sabata kapena kupeza gulu loyenda nalo.
Musaiwale kukondwerera marathon anu kukwaniritsa ndi marathon kusatch , marathon zodzikongoletsera , zovala zina zatsopano, kapena mphoto ina.
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