Iwe unoda nguva yakanaka yekupedzisa marathon, asi unoenzanisa sei nevamwe? Ichokwadi ndechokuti, zvose zvinoshamwaridzana kana zvichitaura nguva dzakanaka dze marathon. Kune vatambi vemauto, rudzi rwevarume pamusasa mukuru unogona kutorwa mumaawa maviri, 5 maminitsi uye rudzi rwevakadzi rungakundwa mune anenge maawa maviri, maminitsi makumi maviri nemaviri. Asi makumi mapfumbamwe nezana evanhu vemakwikwi emakwikwi vari kumhanya pasina nzvimbo pedyo nenguva iyoyo.
Heano mamwe maitiro echokwadi anoshanda kushandisa kana uchienzanisa marathon yako yekupedzisa nguva.
Avhareji yeMarathon Kupedzisa Nguva
Mune mararamiro emakwikwi enguva yakawanda, marathon yemuzana ekupedzisa nguva muna 2016 yevarume muUnited States marathons yaiva 4:22:07 (9:59 maminitsi nehafu mamita), maererano ne Running USA . Iyi nguva yekupedzera yevakadzi ye4: 4:40:40 (10:58 maminitsi kusvika pakureba).
Boston Marathon Qualifying Times
Kune vamwe vanomhanya, maBoston Marathon anofanirwa nguva (BQ) ndiyo chiyero che "zvakanaka" marathon nguva. Asi zvishoma chete muzana yemarathon mumhanyi vanobudirira chaizvoizvo panguva idzi. Kuti uwane kukodzera kuBoston Marathon, varume vane makore 18 kusvika ku 34 vanofanira kumhanya 3:05 kana kukurumidza, uye vakadzi vari muboka iroro rezera vanofanira kumhanya 3:35 kana kukurumidza. Mushure mokunge, nguva yakawedzerwa inopiwa kumapoka ekukwegura. Iyo BQ nguva yenguva inogona kuchinja gore negore. Kuti ukwanise, iwe unofanirwa kumhanya marathon ndiyo imwe yemarudzi akasarudzwa eBoston Qualifier.
Vakawanda vanomhanya vanosarudza imwe ye marathons nemitambo yakanono yekuedza kuwana BQ nguva.
Kuisa Nyaya Yako Yega
Pamusana pekutanga marathoners, chinangwa chinowanzopedzisa, panzvimbo pokuzvidya mwoyo pamusoro penguva yavo yekupedzisa. Vanomhanya vanomhanya marathons akawanda vanowanzoona migumisiro yavo ichivandudza sezvo vachiwana ruzivo rwakawanda uye kuvimba.
Usaisa zvinodzvinyirira iwe pachako kuti utange nguva yekukurumidza mu marathon yako yokutanga. Kana uchinge uine marathon pasi pechikwama chako, zvino zvinonakidza kurwisana iwe pachako uye edza kurova rako rega rega (PR) panzvimbo yekufunganya pamusoro pezvimwe vamwe vanomhanya vari kuita.
Iwe unogona kushandisa nguva yako yekupedzisa kwemafambidzana mafupi kuti uenzanise marathon yako nguva nguva . Nokuziva nguva yako yemamwe marefu akadai makiromita , 5K , 10K , uye hafu marathon , unogona kuona kana iwe uri munzira yepamusoro yako marathon nguva.
Enzanisa Iwe pachako kuPlate
Kana iwe uchida kuziva nezvehuwandu hwemagumo ekupedzisira mune marathon iwe uri kutarisa, tarisa mhinduro dzemakwikwi epfuura, izvo zvinofanira kuve zvakanyorwa pane webasa re marathon. Iwe unogona kuona nguva dzevakakunda boka rezera, avo vakapedzisa mukati mepakati, uye avo vakapedza mushure mepakiti.
Age-Grading
Kuita kwako kunobva pane zvinhu zvakawanda, zvakadai sehuwandu hwehutano hwako, zera, uye zvepabonde. Imwe nzira yekuisa vatori vechikwata vose pamatambo anotamba masikati, pasinei nezera ravo uye zvepabonde, ndezvekutakura nguva. Zvigumisiro zvezera-kare zvinoita kuti iwe uenzanise nguva dzako dzenharo kune dzevamwe vamhanyi munhangemutange, pamwe chete nemuenzaniso wezera rako uye zvepabonde.
Iwe unogona kushandisa nguva yekuisa chikwata kuti uone nguva yako yekukwikwidza yakakwikwidza nguva yekuenzanisira kuti nguva yako yekupedzisa inofananidzwa sei nevamwe.
Marathon Kudzidzisa Mahedheni
Rwendo rwemakwikwi dambudziko rakaoma, pasinei nokuti iri yekutanga here kana kuti yako makumi mashanu. Nguva yako inofanirwa kuvandudza nekuziva uye maitiro akanaka. Kana uri kuronga kumhanya marathon , heino mamwe mapurogiramu ekudzidzira kusarudza kubva:
- Mutanga Marathon Kudzidzisa Purogiramu : Purogiramu iyi yakagadzirirwa vatambi vatsva vanoda kungopedzisa marathon. Iwe unofanirwa kuva nenheyo yepamusoro makiromita anenge 15 pavhiki kuti utange purogiramu iyi.
- Run Run / Walk Marathon Kudzidzisa Purogiramu : Purogiramu iyi inotungamirirwa nevatangisi vanoda kutsvaga nzira yekufamba uye yekuzadzisa marathon yako.
- Purogiramu Inotanga Marathon Yokurovedza Purogiramu : Iyi purogiramu yekudzidzira marathon yemakore 20 inotarirwa kune vanomhanya vanotanga kusvika vakapedza marathons mashoma.
- Intermediate Marathon Kudzidzisa Purogiramu : Iyi purogiramu yekudzidzira marathon yemakore gumi nemana gumi nemasere inofanirwa kumhanyi ari pakati pevanhu vese vanoita zvechikwata uye vanoda kuvandudza nguva yavo yekupedzisira.
Shoko Rinobva
Semhanyi John Bingham akati, "Chishamiso hachisi chokuti ndakapedza. Chishamiso ndechokuti ndakanga ndine ushingi hwokutanga." Iwe unogona kudzivisa zvose zvese zve rookie marathon uye ugogadzirirwa zvizere zvezuva rehutano , asi chero chii chinogona kuitika pamusoro pemakore 26.2 maira. Iwe unogona kutora kumusha chikwata chezera rako rezera kana kuti iwe wekupedzisira mumhanyi kumucheto wokupedzisira. Chero nzira, iwe uri marathoner uye iwe uri mukundi. Kupfekedza marathon yako medaling nekuzvikudza.