Kana iwe wakanga uri kurovedzwa kwehafu yenguva yemarathon, unogona kunzwa uchitya zvishoma uye unotanga kumhanya-mhanya mibvunzo uye zvinetso. Kuti ubatsire kugadzikana mitsipa yako nekudzikisa zvimwe zvekutya kwako, tora mhinduro kune imwe yemibvunzo inowanzobvunzwa-kubvunzwa pamusoro pekushanda hafu ye marathon.
1 - Ndinofanira Kupfekedza Zvitsva Zvitsva Zvokutora kwehafu ye Marathon?
Sezvo wakanga uchidzidzira kwehafu yenguva yemarathon, iwe unenge watoziva kare kuti haufaniri kumhanya mukare, shangu dzisina kukwana. Paunenge uchidzidzira, iwe unofanira kunge uchitsiva shangu dzako dzese dzinosvika mazana matatu kusvika ku400 maira.
Apo rinouya kumusasa wezuva, haisi pfungwa yakanaka yekushanda mune shangu dzakarekare kumhanya kana marasha matsva. Iwe unofanirwa kupfeka shangu dzine makiromita anenge 40 kusvika makumi mashanu pavari, saka dzichiri nezvakawanda zvekunamatira kwavo kwakasara. Saka, unogona kutenga shangu itsva yezvingwa zvine mwero mushure mamavhiki masere musati wamboita rudzi rwako uye kuita mamiriyoni emakwikwi mashoma uye imwe inopedzererwa mavari. Kana wakambofadzwa neshangu dzakasakara iwe wakapfeka panguva yekurovedza, tora rimwe divi rimwechete kune rumwe rudzi rwako. Hapana chikonzero chekuchinja chero chinhu kana kuedza chimwe chinhu chitsva. "Hapana chinhu chitsva pazuva rehutano" mutemo wakanaka wokunamatira.
Uyewo, usapfeke shangu dzako zuva zuva musati wamboita nhangemutange nokuti havazove nenguva yekudonhora pamberi pehupenyu hwako. Kupfeka shati dzakasiyana-siyana dzehangu dzinomhanya kana shangu dzakanyatsogadzikana kana uchifamba-famba zuva risati rasvika.
2 - Ndinofanira Kuramba Zuva Rakatangira Chine Hamu Marathon?
Ichi hachisi chaicho hongu kana kwete mhinduro. Vamwe vamhanyi vanofarira kuporesa uye kwete kumhanya zuva risati rapera hafu ye marathon saka vanonzwa vatsva uye vakagadzirira pavanosvika kumutsara wokutanga. Asi vamwe vanomhanya vanopika nokuita maminetsi makumi maviri nemasikati masikati masikati asati apera marathon kuti vabatsire kuramba vakasununguka uye kuvhundusa mitsipa yavo.
Saka, iwe unoda chaizvo kuita izvo zvinokubatsira iwe. Kana iwe uri rudzi rwomunhu anowanikwa muhutano kushungurudzika , zvingave zvichikubatsira iwe kuti uite zvishoma nezvishoma, maminitsi makumi maviri emasikati pazuva. Asi kana iwe uchifunga kuti unoita zviri nani pakuzorora, ingozorora chete mumaawa makumi maviri nemasere zvichikwira kusvika kumahafu marathon. Chero zvaunenge uchiita, ingoita chokwadi kuti haufaniri kuita basa rakaoma kana rakaoma, sezvinoitwa kwenguva yakareba, kukurumidza kuita basa, kana kurovedza simba, izvo zvinokusiya uchinzwa wakaneta kana kunetseka zuva rinotevera. Chengetai zviduku uye zviri nyore mumazuva mashomanana zvinotungamirira kuhafu ye marathon.
3 - Ndinofanira Kudya Pamberi Pehafu Ye Marathon?
Hongu, iwe unofanirwa kuva nechokwadi chokuti unodya chimwe chinhu chisati chaita. Kazhinji marati marathoni anoitwa mangwanani, saka kana iwe usingadyi chinhu chekudya chamangwanani, ichave yakave maawa mazhinji kubva pakudya kwako kwekupedzisira. Zvakakosha kupedza nguva yako kudya zvakanaka. Iwe hausi kuda kudya nguva isati yatanga nhangemutange yako nokuti izvozvo zvinogona kutungamirira kumakumbo kana kumativi ekumusoro . Bheti yako yakanakisisa ndeyokudya muhomwe kana kudya kwemaawa anenge 1 1/2 kusvika maawa maviri usati watanga kushanda.
Sarudza chimwe chinhu chakakwirira mumakhahydrates uye chichiderera mumafuta, fiber, uye mapuroteni. Mimwe mienzaniso yebasa rinotanga kushanda rinosanganisira: a bagel ane peanut butter; turuki uye tese pachingwa chose chegorosi; bhananisi uye simba; kana ndiro yechando inotakura nekombe yemukaka. Gara kure nemafumi, zvakakora, kana zvakanyanya-fiber, sezvo zvinogona kukonzera kuora kwepamuviri .
4 - Ndingafanotaura Sei Nenguva Yangu Marathon Nguva?
Kufanotaurira hafu yako marathon inogona kuva yakasimba, sezvo kune mhando dzakasiyana-siyana mumakwikwi, zvakadai sekugadzirira kwepanyama nemafungiro emakwikwi, mamiriro okunze, kukwirira pamusoro pechikwata, mapoka evanhu, nezvimwe.
Kuti uwane kuongororwa kwakaoma kwezvaunokwanisa kukwanisa kuita, unofanirwa kunge wakamhanya pfupi pfupi pfupi yakasangana nhangemutange (iyo iri pfungwa yakanaka yekugadzirira hafu yako marathon, chero zvakadaro). Iwe unogona kuvhara nguva yako yemajaji munguva pfupi ku calculator, yakadai seyiyo nguva yemajeri predictor calculator pane Running for Fitness. Iwe unongovhara muzera rako, zvepabonde, uye nguva / kureka kubva munhangemutange yapfuura. The calculator inokuratidza iwe ungaita sei mumadzinza pane mamwe mararamiro, kusanganisira hafu ye marathon.
5 - Ndiri Kubvumidzwa Kufamba Muhafu Yehafu Marathon?
Hungu, kufamba kunobvumirwa kubvumirwa mukati mehafu ye marathon. Iwe unogona kunge uchida kuronga kutora kufamba kwemafuro kuti uzvipe iwe muviri uye mupfungwa. Nenguva yekufamba kwenguva pfupi inogonawo kuparadza mutambo panguva yemutambo, iyo inogona kukubatsira kubata nemafungiro epfungwa uye kushungurudzika kupi zvako unogona kunzwa.
Zvechokwadi, kana iwe uronga kufamba nemuzhinji werudzi rwako, iwe unofanirwa kuve nechokwadi kuti nhangemutange iwe unyoresa kune anofamba-anofarira. Dzimwe hafu yenguva marathoni dzakapedza nguva , nguva inoshandiswa nevatori vechikamu vose kusvika pakupedzisira.
6 - Ndingaita Sei Nekunetseka Munguva Yehafu Ye Marathon?
Hungu, zvinogona kuitika kuti iwe uchanzwa marwadzo kana kushungurudzika mukati memaira 13.1. Ita chero zvaunoda kuti uchengetedze pfungwa dzako: Imbirai nziyo, tamba mitambo yepfungwa, uverenge vanhu, taura kune vamwe vanomhanya. Tarisa pane izvo vataridzi vari kufara uye kuverenga zviratidzo zvavo. Zvipe iwe hurukuro shomanana - ingave iri pachena kana mumusoro wako. Ramba uchidzokorora mantras yako .
Edza mamwe emamwe mazano ekubata nekunetseka munguva yehafu ye marathon .