Mile Unodzokorora Kuvandudza Marathon Yako Nguva

Kana iwe uchitotanga marathon uye iwe unotarisira kuvandudza nguva yako, kudzokorora kwemaira ndeimwe yepamhanho yekushanda kwemafaro iwe unogona kuita kuti utange marathon nokukurumidza . Vakanga vakafarirwa nemakwikwi akadai saAlto Salazar.

Makore anodzokorora maitiro akanaka ekupedza kuita nguva yako yakareba, zvishoma nezvishoma kugadzirira mukugadzirira marathon kana hafu marathon. Vanokubatsira iwe kushanda pamutambo wako rhythm uye mutengo.

Ichakubatsira kuvaka simba rako uye masimba uye masimba masimba aunoda kuti uwedzere kukurumidza.

Nguva Yokuita Mile Inodzokorora

Iwe unogona kuita maitiro akadzokorora pane yako tempo pave chero nguva panguva yekudzidzira kuti urambe wakasimba. Nokuda kwekurovedza marathon kukudziridza nekukurumidza, shandisa iwo kutanga pamasere masere kusvika kune gumi vasati vamboita. Iwe unoda kuzvigumisa munguva yako taper mazuva gumi kusvika kwemazana masere asati apera. Iwe unogona kuita mairera kudzokorora kushanda kamwe kamwe pavhiki kana kamwe kamwe kwevhiki mbiri.

Mile Repeat Workout Marathon Kukurumidza Kuvandudza

Hezvino chaungaita:

1. Enda kumugwagwa umo iwe unogona kukwira mairi yakaenzana. Nzira dzakawanda dzinenge makiromita makumi mana, saka zvisikwa zvina zvinokwana maira. Kana iwe usingakwanisi kuwana nzira, chiyera makiromita mumotokari yako kana kushandisa saiti yakadai seMapMyRun. Iwe unogonawo kuita izvi kushanda pa treadmill.
2. Tanga nekudzokorora kwemaira 1 muyamu yekutanga. Mhanya makiromita imwe neimwe pamaminitsi anenge 10 kusvika ku15 nekukurumidza pane yako chaiyo vavariro yekukwira marathon.

1. Dzorera (pazvishoma zviri nyore) kwehafu yemaira (maviri mapepa emigwagwa) pakati pekudzokorora. Iva nechokwadi chekuti kufema kwako uye mwoyo wako wakawana zvakare usati watanga wotevera udzoke.
2. Wedzera imwe mairera zvakare zvakare vhiki inotevera kuitira kuti iwe uchidzokorora maira katatu. Edza kuchengetedza maitiro akadaro (masvondo gumi kusvika ku15 nokukurumidza kudarika yako chaiyo chinangwa chinhambwe chinhambwe) chimwe nechimwe.

1. Kana iwe uri mumhanyi ari mberi, edza kushanda nenzira yako kusvika kudzokorora 6. Vatambi vari pakati vangada kumira pa 4 kana 5 kudzokorora.
2. Shandisa mairi kureka kuti ushande pamhando yako yekuita, kutarisa kumhanho yako, mamiriro ako, kushandiswa kwemaoko, nekufema kwako.

Zvimwe Zvimwe uye Kusiyana Kuvaka Marathon Kurumidza

Sezvaunofambira mberi mumarato ako ekudzidzisa, iwe ungada kuwedzera zvikomo kusvika maira yako achidzokorora kana kuwedzera kuenderera mberi pane zvinyorwa. Iko kukurumidza kukwira mugomo kuchabatsira kuvaka mitsipa yako yemakumbo. Zvichakadaro, izvo zvinokwira zvinofanira kuwira (kunze kwepamusoro pezvinyorwa) uye iwe uchabatsira kubatsiridza chikwata chako chegumbo.

Imwe nzira inoshandiswa paunenge uchiedza kuvandudza nguva yako ndeyekudzidzisa kwe Yasso 800 . Iyo inowanikwa pakati pevatambi vari kuedza kuwana chimwe chinangwa chemarathon.

Iwe unogonawo kuedza kuderedza pasi mairenda zvakare kudzokorora kurwendo rwako rwemarathon. Izvi zvinogona kubatsira pamakwikwi matsva kuitira kuti iwe ujairire kurudzi rwako. Kuwedzera mairi akawanda kudzokorora uye kuderedza nguva yekudzoka pakati pemakiromita kunogona kubatsirawo.