Shandisa idzi nzira kuti uwane rutsoka rwako rwendo
Paunonyora kwehafu-marathon kana marathon , iwe unogona kubvunzwa kuti iwe unogona kupedzisa nguva nekufambisa sei. Kana iwe usati wapedza rimwe remarudzi aya, iwe unganetseka kuti ungafungidzira sei nhamba idzi. Kana vasingabvunzi chirevo ichi, zvichiri kukosha kuti iwe uzive nguva yako yekupedzisa kuitira kuti uzive kuti unokwanisa kuita nguva yekupedzisira cutoff.
Heano nzira dzekuverenga mhinduro idzi.
Nzira Yokufananidzira Nayo Nguva Yaunopedza yeMarathon kana Hamu-Marathon
Pane machati uye maverengi ekutsvaga kuti hafu yako marathon uye marathon nguva ingave yakavakirwa papi yako yemajaya ekukurumidza. Zvakanakisisa kushandisa nguva chaiyo yechiitiko chakaitwa, sezvo iwe uri paunenge uchiita pachikwata chako. Iwe unogona kuronga rudzi rwe 5K kana 10K usati wanyora kuti uone rutsoka rwako pamakwikwi iwayo.
Kunyange zvazvo vatambi vane ruzivo vanowanzoziva mararamiro avo, mutambi wekufamba Judy Heller anocherechedza kuti zvakaoma zvikuru kune vanofamba uye avo vanoshandisa kufamba / kufamba nzira kuti vazive kufamba kwavo. Heano nzira nhatu dzekuita chirevo:
- Runner's World Race Prediction Calculator: Isa nguva yako chaiyo yezvidimbu zvakasiyana-siyana kuti ufanotaura nguva yako yeimwe nzvimbo iri kure.
- Mutambi weMarathon Hal Higdon anoratidzira kuwana marathon yako yekupedzisa nguva nekuwedzera yako makiromita gumi nguva ne5, kana uri wekutanga-timer, kana 4.66 kana iwe uri ruzivo rwakawanda.
- Dr. John Robinson anoratidza nzira iyi: Wedzera masekondi makumi maviri kusvika maira yako nguva dzose paunenge uchitarisa kure. Kana iwe waita hafu yenguva yemarathon, tora mavhareji ako mashoma pamiraira, wedzera masekondi makumi maviri uye uwedzere ne 26.2.
Pinda Nguva Yakarurama Nguva Yokufanotaura Paunenge Uchinyora Race
Vatungamiri vemhangemutange vanofanira kuziva nguva yako yekufananidzira yekupedzisa.
Pakati pemadzinza makuru, iwe uchagoverwa ku corral zvichienderana nenguva yekupedzisa. Vanosunungura makiratiro kwemaminiti maviri kana maviri oga kuti kuchengetedza chikoro chisati chave chakazara. Nokuisa racers yemhepo imwe chete pamwe chete, vanogona kuderedza matambudziko evanhu vanovhara racers nokukurumidza munguva yekutanga makiromita emutambo. Usaedza kunyura mumarara ekukurumidza-hazvina kufadza uye zvinokuvadza kuiswa pamatombo ekutanga. Kwete chete iwe uchavhiringidza raccer nokukurumidza, iwe uchauwana usina kufadza.
Usapinda Chiitiko Unogona Kupedzisa neCutoff Time
Usapinda muitiko kana iwe usingagoni kuita cutoff nguva. Kune zvakawanda zvehafu marathons uye marathons zviripo izvo zvinofamba-zvine ushamwari pasina cutoff nguva kana rupo cutoff nguva yemaawa masere kana kunyange kwenguva yakareba ye marathon. Sarudza chimwe chezviitiko izvo zve marathon yako yokutanga. Izvo zvakasiyana pamuswe wemuswe wechirwe, uye zvakatoipisisa kana iwe unonoka kudarika nguva yacutoff inobvumira. Iwe uchawanzowana nzvimbo dzemvura dzakapoteredzwa, nzira dzekufamba dzichibviswa, uye iyo nzira iri kuvhurika kuenda mumugwagwa.
Vatevedzeri Venguva Yakaoma Endanger Marathons
Chiitiko vatungamiri vanovenga vanhu vanopinda muzviitiko zvavo kunyange zvazvo vasingakwanisi kuita cutoff. Mhuri dzinowanzova nezvibvumirano zvinodhura uye zvibvumirano zvekuvhara migwagwa yekuita nzira yakachengeteka yevatori vechikamu.
Vanofanirazve kudzoka mumugwagwa nenguva dzakataurwa, iyo pane dzimwe dzidzo dzinoita kuti isakachengeteka kana kuti isingakwanisi kuti vanofamba kana kuti vamhanyi varambe vachienderera mberi. Vanewo mvura inogadzika uye nzvimbo dzinobatsira dzichigadziriswa nezvimwe zvinotarisirwa. Vazvipiri vavo vangavhara dhipatimendi uye vobva, vachisiya iwe pasina rubatsiro.
Kana Uri Kuramba, Tora Gwara Rakagadzirwa
Nyaya inonyanya kukurudzira yezviitiko zvevatungamiri ndivo vanofamba nevashamisi vari kusara shure asi vanoramba kupinda mu "sag wagon" kuti vanyatsovatakura kusvika pakupera. Havagoni kukutorera kubva kumusangano kupikisa kuda kwako. Asi iwe uri mutongo wakamirira kuti uitike kana iwe wakakuvadzwa pachikoro kana vakadzoka zvakare kumigwagwa uye havasisinazve mvura uye mamwe mabasa ekutsigira.
Mugumisiro unowanzowanzoita mutungamiri wechiitiko achiita nguva yekupedzisa kunyanya kudzivirira kudzivisa vanofamba uye kumhanya / vanofamba kubva pakunyoresa. Kana kuguma kwako kunotarisirwa kuri pedyo ne cutoff nguva, ita chimbimbiso chokuti iwe uchatora sag wagon kana iwe usati wapedzisa nguva yakakodzera. Kana zvisina kudaro, iwe uri chikamu chechinetso.
Iwe uchafanirwa kutora DNF (haina kupedza) asi iwe unogona kuita izvozvo kuti zvive kukunda. Shandisai ruzivo rwekutsvaga pakudzidzisa zvizere kurudzi rwako runotevera.