Mawu akuti "kupatukana" amatanthawuza kuthamanga theka lachiwiri la mpikisano mofulumira kuposa theka lachiwiri. Ndi njira yopitilira kuthamanga komanso masewera ena monga kusambira. Mukhoza kupatukana pamtundu wina uliwonse, kuchokera 5K kupita ku marathons, ndikugwiritsanso ntchito pophunzitsa. Nthawi zambiri amagwiritsidwa ntchito ngati njira yopambitsira miyendo yayitali kapena theka la marathon.
Mwachitsanzo, ngati muthamanga marathon ndipo muthamanga makilomita 13.1 pa 2:01:46, ndiyeno muthamanga makilomita 13.1 pa 1:59:30, munayendetsa magawo olakwika.
Kugawidwa kolakwika kumatchedwa njira yabwino yoyendetsera ulendo wamtunda wautali monga hafu kapena marathon. Ambiri othamanga amachita mosiyana kwambiri potuluka mofulumira pachiyambi, ndiyeno amachepetsanso kwambiri mu theka lachiwiri la mpikisano. Ndi kulakwitsa kwakukulu chifukwa mumamva kuti mukupumula komanso mwamphamvu pachiyambi, kotero ndikuyesa kutuluka mwamsanga. Othawa amaganiza kuti "akuika nthawi kubanki," koma njirayi imayambiranso, poyesa mphamvu yawo yosungidwa poyambira kumapeto kwa mailosi omaliza.
Kupeza kupatukana kolakwika kumafuna kulangizidwa ndi kuchita zambiri, panthawi yophunzitsa komanso mpikisano wokha. Anthu ambiri sangathe kuchita nawo mpikisano wawo woyamba. Koma, kawirikawiri, ngati mungathe kusunga ndi kusunga mphamvu yanu pachigawo choyamba cha mpikisano kuti muthe kuthamanga mofulumira mu theka lachiwiri, mutachita bwino kwambiri.
Zotsatira
Ulendo wowonjezereka kwambiri kumayambiriro kwa mpikisano umapangitsa minofu yanu kukhala ndi nthawi yowonjezera . Mitundu yambiri yambiri imakhala yochuluka kwambiri m'makilomita ochepa oyambirira, kotero inu mukhoza kuyendetsa pang'onopang'onobe. Kuthamanga kugawanika kumachepetsanso chiopsezo chanu chomenya khoma kumapeto kwa mailosi kapena theka la marathon.
Kuwonjezera apo, kuthamanga mofulumira komanso mwamphamvu mu theka lachiwiri la mpikisano ndizochitika zokondweretsa kwambiri kuposa kudodometsa ndikudutsa mumtunda wamakilomita omaliza.
Zosokoneza
Zolinga zabwino kwambiri zomwe zimayendetsedwa ndi othamanga nthawi zambiri zimakhala zovuta. Muyenera kukhala molondola kuti muyambe kuyenda mofulumira kuti muthe kuyesa kupatukana kolakwika. Muyenera kugwiritsa ntchito pulogalamu yamakono kapena garmin kuti muyende mofulumira.
Kuthamanga pang'ono pang'onopang'ono pamsinkhu wautali wautali kungakhale kovuta chifukwa mumamva kuti muli ndi mphamvu ndipo mungakhumudwe kuti ena akuthamanga akudutsani. Kuthamanga hafu yolakwika kapena ya marathon yonse kumafunikira kuleza mtima kwakukulu ndipo kungakhale kovuta kuvutika kuchoka.
Chinthu chinanso chotsatira ndichoti malo otere kapena zochitika zingakhale zosayenerera kupatukana kolakwika. Ngakhale kuti mwakhala mukubweranso kwa theka la maphunzirowo, mukhoza kupeza kuti mphepo, kutenthedwa, kutaya madzi, madzi, magalimoto othamanga kapena zinthu zina zikukula mitu yawo yoipa kumapeto kwa maphunzirowo. Tsopano simungathe kufulumizitsa kugawidwa kwanu komweko.
Yesetsani Kugawa Zosayenera
Ngati mukukonzekera kugwiritsa ntchito njira yogawanika yogawanika pa tsiku la mpikisano, yesetsani kuchita maphunziro anu. Lembani kuti mutsirizitse nthawi yanu yonse mwakutenga mwendo wa theka lachiwiri lanu.
Mungagwiritse ntchito njirayi ndi zina zomwe mumazithamangira mwachidule, nanunso. Kamodzi pa sabata, kamodzi kake kafupikako kamathamanga mofulumira kwa theka lachiwiri ndikukwera pazomwe mukufuna kukonzekera kwa theka lachiwiri. Kutsirizitsa mphamvu panthawi yophunzitsidwa sikungokukonzekeretsani m'maganizo ndi mwathupi kuti muthe kusagwirizana pa tsiku la mpikisano, komanso kudzakuthandizani kuti mukhale ndi chidaliro chonse.
Chitsime:
Santos-Lozano A, Collado PS, Foster C, Lucia A, Garatachea N. Mphamvu za kugonana ndi chiwerengero cha marathon kuyendetsa njira. Malingaliro ochokera ku mtundu wa New York City. Int J Masewera. 2014 Oct; 35 (11): 933-8. onetsani: 10.1055 / s-0034-1367048.