Mutangotsala nusu ya marathon - kuyamikira! Mwinamwake inu mukuganiza kale kuti mukuchita china, kapena mukuganiza kuti mumamatira kufupikitsa kuyambira pano mpaka pano. Zomwe mungakhale ndi zolinga zanu zamtsogolo, sitepe yoyamba ndi yofunika kwambiri pambuyo pa hafu ya marathon ndiyo kuganizira momwe mukukhalira.
Chidule cha Marathon Chotsitsimutsa - Kumaliza Kupyolera Pakadutsa Sabata Yoyamba
Kuthamanga kwanu kwa marathon kumayambira mutangoyamba kuwoloka mzere womaliza , kotero onetsetsani kuti mukuzisamalira nokha.
(Ndipo musaiwale kukondwerera zomwe mwakwaniritsa!) Musamangomaliza kutsekemera pamapeto pomaliza chakudya chophatikizapo mapuloteni, carbs ndi mchere pang'ono. Izi zidzakuthandizani kuti minofu ndi mphamvu zanu zitheke.
Mverani thupi lanu ndipo onetsetsani kuti mupuma mokwanira masiku awiri oyambirira pambuyo pa marathon. Mukhoza kukhala ndi minofu yopweteka ndi zilembo zopweteka kwa masiku angapo, koma muyenera kumakhala bwino tsiku ndi tsiku. Onetsetsani kuti mukudyera chakudya chamagulu ndi mapuloteni ambiri kuti muthe kukonzanso minofu yanu. Khalani bwino-hydrated kotero thupi lanu liri ndi madzi okwanira kuthetsa zonyansa ndi kubweretsa zakudya m'thupi lanu. Kukondwerera kwambiri ndi mowa kungakhale kusokoneza - kungonena!
Mukhoza kubwerera tsiku lotsatira mpikisanowu (kapena ngati simukumva ngati mukuyendabe), koma musachedwe kubwerera ku maphunziro ovuta. Thupi lanu likukonzekera kuwonongeka kwa maphunziro anu ndi mpikisanowu.
Ngakhale mutakhala kuti simukumva ululu komanso mutachiritsidwa, muyenera kumakhala kosavuta kwa sabata kapena awiri. Ngati mukumva kupweteka sabata pambuyo pa theka la marathon, mungafunike kuwona wodwala thupi kapena dokotala wa masewera.
Kodi Ndingathamangire Nthawi Yanji Pamene Ndikutuluka ku Half Marathon?
Atamaliza marathon theka, ena othamanga amasankha kuti ayambe kuthamanga kuti athamangire limodzi kapena miyezi ingapo asanabwerere ku maphunziro.
Ena othamanga amakumana ndi nkhonya ya marathon ndi kusankha kuti akufuna nthawi ina.
Pewani Taper Pambuyo Pakati pa Marathon
Ngati mwasankha kuti mukufuna kupitiliza kuphunzitsa, yesetsani kuti mutenge masewera a masabata awiri. Pa nthawi yanu yokhala ndi marathon marathon, mumachepetsa pang'ono. Ino ndi nthawi yopititsa patsogolo pang'onopang'ono pochita masabata awiri omaliza a pulogalamu yanu yophunzitsa marathon. Kotero masabata awiri a masabata awiri a marathon angayang'ane chinachake chonga ichi. (Zonse zimayenda mosavuta.)
Tsiku 1: Mphindi ya masewera a marathon
Tsiku 2: Kupuma kapena mphindi 20 kuthamanga kapena kuyenda
Tsiku 3: Mphindi 20 akuthamanga kapena kuyenda
Tsiku 4: Kupumula kapena mphindi 30 mosavuta kuphunzitsidwa
Tsiku 5: Mphindi 30 akuthamanga
Tsiku 6: Pumula
Tsiku 7: 4 - 5 miles
Tsiku 8: Kupumula kapena mphindi 30 mosavuta kuphunzira
Tsiku 9: Kuthamanga kwa mphindi 40
Tsiku 10: 3 - 4 mailosi
Tsiku 11: Kupuma kapena mphindi 30 zovuta kuphunzitsidwa
Tsiku 12: 4 - 5 mailosi
Tsiku 13: Pumula
Tsiku 14: 8 - 10 makilomita
Mukadutsa pa sabata ziwirizi, mutha kulumphira mwansangamsanga pokonzekera maphunziro a hafu ya marathon pa sabata yoyenera.
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