Gadzirirai 13.1 Mile Half Marathon Famba
Iwe unodzidziswa chii kuti ufambe hafu ye marathon? Hondo ye marathon ndeye 13.1 makiromita kana makiromita makumi maviri nemashanu. Zvinotora maawa matatu kusvika mana kuti apedzise pakuenderera mberi nekufamba kwenguva. Iwe uchada kuvaka nharaunda yako yekufamba pamusoro pemakore mashomanana kuti uyambuke mutambo wokupedzisira uchinakidzwa.
Mileage Base Base Pamberi peHarf Marathon Kudzidziswa
Kutanga, iwe unofanira kuvaka kuvaka kwako kutsungirira kuti uise hwaro hwakanaka hwekufamba rwendo rwemakiromita mashanu kusvika kumanomwe panguva inokurumidza.
Ndicho chidimbu chinotarisirwa usati watanga nguva yakareba kurega kudzidziswa kwehafu ye marathon kana marathon.
Kana iwe uri pamwero iwoyo, ungangodaro uite kuburikidza ne 13.1 maire yehafu marathon, asi zvinenge zvichienda kukuvadza. Kana iwe uchida kunzwa wakakura pakupedzisira, pane kungofambidzana ne blisters , aches, uye kurwadziwa, unofanirwa kudzidzisa kumakiromita akakwirira kamwe kamwe pavhiki. Iwe haugoni kuita chikanganiso icho kaviri.
Mileage Building for the Half Marathon Walk
Kana uchinge wakagadzikana zvakanaka, famba zuva rakare kamwe kamwe pavhiki, zvishoma nezvishoma uchiwedzera mileage yako. Vafambi vanoita zvakanaka nekuwedzera zuva ravo rakareba nemakiromita maviri mavhiki maviri. Teverai Half-Marathon Yokurovedza Purogiramu kana iwe une mavhiki gumi nematatu kuti udzidzise musati waitika.
Kana iri purogiramu yakafukidzwa, kana uri kufamba makiromita manomwe ikozvino, iwe unofanira kuita zuva rakareba makiromita 9 vhiki ino, uye udzoke kumashure makiromita manomwe nokuda kwezuva rakakura pane vhiki inotevera. Zvadaro woisa zuva rakakura remakiromita 11 muvhiki inotevera.
Kana uine nguva yakawanda yekuisa mairi, famba makiromita 12 kusvika kuma13 kuti uende rwendo rurefu rwevhiki ugofungisisa pakufamba. Zvadaro tendera mavhiki masere kusvika kwemaviri emakiromita akaderera musati wapera marathon nhangemutange.
Zvakanaka Kudzidzisa Migumisiro
Nokuwedzera zuva rako refu muzvikwiriso, iwe unopa muviri wako nguva yekuvaka kutsungirira uye kuve wakambojaira marefu.
Izvi zvinobatsira kutsvaira tsoka dzako mberi uye kubatsira nekutsungirira panguva yechiitiko.
Kugona kweMakumbo
Iwe unogona kunge uri munhu asingambofi akawana blisters achifamba nekuda kwemajaya ako. Asi kana iwe ukawedzera kure kure nekudzidzira kwehafu yenguva yemarathon, unogona kutanga kutora dambudziko iri. Ona maitiro ekudzivirira blister ekushandiswa pakakwirira mileage. Iwe unogonawo kuwana kuti shangu dzakanyanyisa kugadziriswa dzichaguma nekuve nepasi pfupi uye netsoka kuneta paunenge uchifamba makiromita akareba.
Hydration and Energy Snacks at Longer Miles
Paunofamba nehafu ye marathon, iwe uchange uri panzira kusvika kwemaawa matatu kusvika mana. Kuwana mukana wakaenzana wezvinwiwa uye zvinonwiwa zvinova zvakakosha zvikuru. Iwe uchada mamwe carbs kuti upise muviri wako panguva iyoyo. Mafambiro ako marefu ndeye nguva yekuedza izvi uye kuzviita zvakarurama. Kana iwe hafu yemarathon inopa mhando yepamitambo yekunwa uye yekudya, zvinoshandiswa kushandisa zvigadzirwa zvimwechetezvo pakudzidzisa kwako kwenguva refu kunofamba kuti uone kana iwe uchivabvumirira zvakanaka.
Walker-Friendly Half Marathons
Iwe unofanirwa kuziva kuti nguva yako yekupedzisa inogona kunge yakadini kuitira kuti uve nechokwadi kuti uri kupinda muhafu ye marathon iwe uchakwanisa kupedzisa musati wapedza nguva. Shandisa idzi nzira kuti ufanotaura nguva yako yekupedzisira .
Ngwarira kuti haisi mararamiro ose akarongeka kuti awane zvishoma zvishoma. Zvakanakisisa kuziva izvi usati wanyora. Ona kuti ungawana sei mararathon-anofarira marathon kana hafu marathon . Kunyange kana iwe ukawana uyo unogamuchira vanofamba, unogona kuwana zvinhu zvakasiyana pamuswe wemucheto wemutambo. Hazvisi zvose zvakashata, asi zvinogona kusurukirwa uye unoda kugadzirirwa. Zvakanaka kutakura mvura yako pachako uye kunopedza, semuenzaniso, sezvavangadaro vabuda kana kuisa patsigiro inotsigira panguva yaunosvika kwavari.
Half Marathon neMarathon Nhanho Nhanho Mazano
Tsvaga kuti ungadzidzisa sei nekufamba kwehafu ye marathon kana marathon, kusanganisira mazano kune shangu, zvipfeko, hydration, zvinotapira, mapurogiramu ekudzidzisa, uye mazano masikati emhando mumudzidzisi wakakwana wokudzidzisa kudzidzira marathon kana hafu marathon .
Zvipe nguva yako yakakwana yekudzidzira nekuitora zvakanyanyisa, uye munguva pfupi iwe uchange uine mhedziso yekupedzisa kwezvaunoedza.