Nei Uchifanira Kumhanya 13.1 Miles
Ihafu ye marathoni (13.1 makiromita) ndeimwe yenzira dzinokurumidza kukura dzemakwikwi, nemitambo mitsva inobuda munyika yose. Kana iwe wakanga uri mufambo pamusoro pekuti iwe unofanirwa kutambisa hafu marathon, hezvino zvikonzero gumi zvekupa kure kureedza:
1 - Ucharamba Wakakurudzirwa Kumhanya
Kunyange zvazvo vamwe vamhanyi vanogona kukwikwidza pfupi padiki se 5K vasina zvishoma kana kuti vasina kurovedza, vazhinji vanogona kuva nenguva yakaoma kuedza kupfuurira hafu ye marathon pasina kugadzirira. Saka kuva nehafu ye marathon pamakendendari ako kuchakuchengetedza iwe uchikurudzirwa kubatisisa purogiramu yako yekudzidzisa. Pamazuva apo chinangwa chako chiri kutambura, iwe uchafunga nezvekuti iwe uchanzwa sei kana iwe uchida kudzoka kubva mumhangemutange kana iwe uchiedza kumhanya zvachose uchidzidziswa.
2 - Uchapedza Roti yeCarori
Kudzidziswa kwehafu yengarava kunoda kuvhara makiromita mazhinji, izvo zvichaita kuti iwe uve makori-moto unopisa. Zvechokwadi, unofanirwa kuve nechokwadi kuti hausi kupedza kubhadhara kune makarori akarasikirwa nekuenda kune imwe nzvimbo pakudya kwemashure, kunyanya kana uri kutarisira kushaya uremu nekushanda.
Zvimwe: Sei Handisi Kurasikirwa Uremu Nokumhanya?
3 - Muchawana Mukana Wehutano Hwakawanda
Kunze kukubatsira kuti urasikirwe kana kuchengetedza uremu, pane zvakawanda zvehutano hunobatsira kwehafu ye marathon yekudzidzisa. Kumhanya kuchasimbisa mwoyo wako nekuita kuti kubuda kweropa uye oksijeni mumuviri wako wose kuve kwakanaka, izvo zvinobatsira kuderedza dambudziko rako rekurwadziwa kwemoyo. Kudzidzira muviri ndeimwe yenzira dzakanakisisa dzekuzvidzivirira kuderedza ropa rako kana riri pamusoro pezvakanaka uye rinogona kubatsira kuchengeta cholesterol yakakwirira.
Kumhanya kunowedzerawo zvirwere zvemuviri wako, saka muviri wako unoshanda hunobudirira uye hunobudirira mukurwisa majekiseni.
Zvimwe: 10 Zvikonzero Zvikuru Zvokumhanya
4 - Uchave Uine Upenyu Hwokukwirira Kwekodzero
Kunyange zvazvo hafu ye marathon yakakura iri kukura mukuzivikanwa, nhamba yevanhu vakapedza hafu yemarathon isati iri duku. Kana uchinge wapfuura iyo hafu yemarathon mumhedziso, iwe uchange uchibatana neboka rakanaka revatambi vanogona kuzviti ivo hafu marathoner.
5 - Uchaona Nheyo dzeNew Running Routes
Kana iwe kazhinji uchinge wakanamatira pamakwikwi mashoma ekumhanya uye kumhanya, kurovedza kwehafu yenguva ichakukumanikidza kuwana nzvimbo itsva dzekutamba, sezvo iwe uchange uchiita kwenguva refu vhiki imwe neimwe. Tarisa MapMyRun.com kana kubvunza vamiriri vemunharaunda mazano pamusoro pekuenda kupi.
Zvimwe: Ndeipi Ndinofanira Kumhanya?
6 - Kudzidziswa Kwako Kuchava Nokugadzirwa Kwakanyanya
Kana iwe uri rudzi rwomunhu anoda kuite purogiramu, iwe uchada kudzidziswa kwehafu ye marathon. Zuva roga roga iwe uchaona purogiramu yako yekudzidzisa kuti uone zvaunoda kuita, pasinei nekushambadzira, kudzidzisa-kupedza, kana kutora zuva rakakwana rokuzorora. Vhiki yoga yoga, iwe unowedzera marita akawanda, saka iwe unofunga kuti uri kufambira mberi uchienda kune imwe yenguva yemarathon.
Zvimwe: Half Marathon Kudzidzisa Schedules
7 - Iwe Hausi Pfupi Kuti Uve Wakakuvadzwa Kupfuura Kana Wakadzidziswa Chikwata Chizere
Vanomhanya vanodzidzisa marathon vanogara makiromita akawanda, vachivaisa pangozi yakakura yekukuvara kwepamusoro-soro uye kuwedzerwa kwepamusoro kune iyo yekudzidzira kwehafu ye marathon. Nemhaka yekuti mileage inoda kuti irege kunge yakareba seyayo yakazara marathon yekudzidzisa, iwe unowanzozvipa zororo zuva raunenge uchitanga kunzwa kunzwa kurwadziwa kwakanyanya, izvo zvinogona kudzivirira kuputika kwakakwana kunorwadza.
Zvimwe: 7 Matanho ekukuvadza kwekukuvara
8 - Haisi Senguva-Kudya Sekudzidziswa Marathon
Kumhanya makiromita mashomanana mukudzidzira kunorevawo kuti hauzonzwi sokuti kurovedza kwako ibasa rekushanda, iyo ndiyo iyo vamwe vamhanyi vanofunga nezvekudzidzira marathon. Vatambi vakawanda vanoona kuti hafu yekurota marathon ichiri kuvabvumira kuti vave nehutano hwakanaka pakati pekudzidziswa kwavo nebasa ravo uye hupenyu hwavo pachavo. Uye kana iwe une zvaunoshuva kuti utange marathon yakazara , inzira yakanaka yekuedza mvura uye ona kana iwe uchida kutora dambudziko iroro.
9 - Uchasangana Nevamwe Vatambi
Vamwe vanomhanya mapoka kana masangano vanopa hafu yenguva yekudzidzira marathon, saka unokwanisa kudzidzisa neboka. Mukumhanya, iwe uchava nemikana yakawanda yekusangana nemamwe mhanyi, angave akamirira mumutsara pachiteshi-a-potties, amire pamutambo wokutanga, achimhanya mumhangemutange, kana kupemberera mushure maroka.
Zvimwe: Kubatsirwa kweBoka Running
10 - Iwe Unogona Kutsigira Chikonzero
Vazhinji vehafu marathons vanobetsera zvipo uye zvinokonzera zvikonzero, kubva pakununurwa kwenjodzi kuenda kurwisana nekenza kana zvimwe zvirwere. Kumhanyira chimwe chinhu chakakurisa kukunda iwe inzira yakanaka yekugara uchikurudzirwa kuchengetedza kudzidziswa, sangana nevamwe vanomhanya kuti vadzidzise, uye vanogona kuita kuti madzinza ako ave nechinangwa.
Zvimwe: Charity Running Groups
11 - Uchawana Medal (uye shati)
Zvakanaka, saka zvichida pfungwa yekuwana mishonga yekupedzisa haina kukuita iwewo unofara asi-kana iri medal, shati, kana kuti kupera mufananidzo - chinangwa ndechokuti iwe uchawana mubairo muduku wemabasa ako. Uye kuva nechiyeuchidzo chekuita kwako nguva dzose kunokurudzira kukurudzira. Vakawanda vehafu maratoni vanopa swag yakanaka, seyekambani yekushandira shati, uye vane rudzi rwakaisa pachena apo iwe unogona kutora mamwe magetsi ekugadzirisa magasi uye sampuli.
12 - Unogona Kuenda Kunzvimbo Dzitsva
Kana iwe uchida kufamba, kutamba hafu ye marathon ndiyo chikonzero chikuru chekushanyira guta idzva kana nyika. Iwe uchasvika kuona nzvimbo yakawanda munharaunda, uye, kusiyana nemarathon ari kumhanya, iwe hauzove wakaora uye uneta zvokuti haugoni kutora mune dzimwe nzvimbo dzekunovhima mushure mekumhanya. Vakawanda vehafu maratoni vanoderedzwa mitero pamakamuri ehotera uye mamwe mafambiro ekufambisa, kuitira kuti iwe ungatoponesa mamwe mabheji.
13 - Unogona Kushandisa Nguva Nemhuri uye Shamwari
Vatambi vakawanda vakawana rudo rwavo rwehafu ye marathon mushure mushure mekugutsikana neshamwari kana kuti nhengo yemhuri kuti vasainire yekutanga. Pasinei nokuti iwe unodzidzisa kana kuenda kunhangemutange pamwe chete, iwe uchazoshandisa kushandisa nguva iwe nekubatana pakutsvaka kwako chinangwa chinowanzofanana.