Iwe unotora bhururu inopikira kukutora iwe kubva pamubhedha kusvika kumugumo wemagathon marathon mumwedzi mitanhatu chete. Kana, iwe unopinda kuti uite marathon nechirongwa cherudo marathon, uye mwedzi mitanhatu chete kuenda kumatreni ose uye kusimudzira zviuru zvemadhora. Marathon vatungamiri vanonyevera kuti vanoona mutengo vanhu vanobhadhara izvi.
Marathon Vatangi vekutanga: Tora 18 Mwedzi, Kwete 18 Mavhiki Ekudzidzisa
Kana iwe uri mweni kuti uite muviri wose, unoda kuvaka mileage yekutanga, usati watanga marathon kudzidzira.
Zvakachenjera kutora gore rose kuti utange kutanga kufamba nguva dzose kana kumhanya musati watanga purogiramu yekudzidzisa marathon. Marathon yangu yekudzidzisa ndiyo mavhiki masere, asi inofunga kuti wave uchifamba nguva dzose kusvika makiromita matanhatu usati watanga.
Kana iwe chaizvoizvo uchingotanga kumhanya kana kufamba, zvipe iwe mwedzi mitanhatu pagore kuti utange kutanga kuvaka yako mileage yako. Tanga purogiramu yakadai seSvondo Rangu Rokutanga Rokufamba Rokutanga Ramasikati .
Dambudziko reMarathon Kudzidziswa
Kufamba kana kumhanya kupfuura makiromita matanhatu kunoda zvose miviri-miviri yekuvaka - pamwe nekunyevera. Mirefu yakakura yakave nezvimwe zvinetso zvezvinhu zvisinganzwisisiki zvakadai semablister uye kukuvadzwa kwepamusoro kune zvakadai seyiotibial band syndrome, kushungurudzika mupfungwa, uye plantar fasciitis .
VaMarathon vatungamiri vanoti vanoona kuderera kwema75% kubva kune avo vanyoresa kubva purogiramu yekudzidzira marathon yokudzidzisa kana chirongwa chekudzidzisa marathon, yakakwirira kwazvo kudarika kuregererwa kwevanhu vanyoresa marathons avo.
Zvakanyanya Kudai, Zvokukurumidza
Dambudziko rekutanga rinowanikwa ndevaya vanoedza zvakanyanya, nekukurumidza-havasi vatambi vanowanzogara kana vanofamba, asi vanopinda muchikoro chekudzidzisa sechikamu cherongwa hwerudo kana sechinangwa chemufaro. Pasina nheyo, ivo vari pangozi yekukuvara .
Kwete Kurovedza Zvakakwana - Gadzirisa Purogiramu
Dambudziko rechipiri ndeavo vanopinda mapurogiramu asi havaiti zvakakwana purogiramu.
Purogiramu yekurovedza marathon yakadzika inobva pamavhiki akaoma uye masvondo mashoma, kushandura. Vamwe vanhu havasati vaisa muzvikamu zvakakwana - zvakajairika kuti vazvinzwe vanoti havati vakadzidza kunze kwehafu ye marathon. Iyi i-set-up yekukuvara. Vamwe vanodarika masvondo zvakakwana uye vanoedza kufamba makiromita zvakakura zvikuru kumusana wavo wekurovedza, zvakare nehuwandu hwekukuvara.
Marathon Kudzidzisa Kubuda
Kuneta uyewo chinhu chikuru apo vanhu vanopinda purogiramu yekudzidzisa marathon pasina kukwanisa kwakakwana. Kuzvipira kunotora kudzidzisa zvakanaka kunoreva kuti zuva rimwe nerimwe vhiki rega roga rinofanira kuendeswa kune imwe nguva refu uye nguva kure nemhuri.
The Charity Trap
Vafambi vakanyorera purogiramu yemarathatiro yevashandi vanogona kudonha nokuti havakwanise kukwidza mari inoshandiswa mari shoma kuti vaitewo purogiramu yavo, kunyange kana vakanyatsodzidziswa mumuviri. Vanokwanisa kubuda kunze kwehurongwa hwekuda uye kuita marathon kune mumwe munhu, asi vanonzwa vaine mhosva pamusana pokukundikana kusangana nekodzero yekuwana mari.
Zvine ngozi kune avo vakakurira mari, asi havaiti kufamba kana kudzidzisa. Vanonzwa vachidiwa nevanoipa vavo kuenda uye kupedzisa marathon avo vasina kugadzirirwa mumuviri.
Icho chinhu chakanaka kuti rudo rwechirongwa ruve nerunyararo kuti ruzadzise zvavanogona kuita nekuchengeteka, pasina kuzvipira hutano hwavo pachavo.
Avo Vasina Kugadzirira Endai Marathons
Marathon yoga yoga ine nguva yaro yekudzivirira. Marathon vatungamiri vanobva kuNapa Valley Marathon uye Big Sur Marathon vanofanira kudzokazve mumugwagwa unoenda kumigwagwa mukati memakore akawanda, uye vanogadzirisa nguva yavo yekupedzisira yakafanira. Zvisinei, gore roga roga vanoona vasati vakagadzirira vari kumhanya kubva kumagumo avo vanoramba kutorwa nemotokari dzinopisa. Izvi zvinoisa pangozi kukwanisa kwavo kugamuchira marathon mumakore anotevera. Inogadzirisa avo vanomhanya nekuti migwagwa iyo haina mabiko akakodzera kune vose vanomhanya uye motokari.
Izvo chete zvinoshandiswa kune vatungamiri vemidzinza zvingave zvinoda humwe uchapupu hwokuti nguva yekupedzisira ye marathon kana yehafu-marathon, iyo inodzivirira zviitiko zvavo zvekutanga-nguva.
Sarudza Half-Marathon Pane
Vaya vanoda ruzivo rwakanaka rwekudzidzisa avo vane mwedzi mitanhatu chete yekutanga kudzidzira vanofanira kusarudza hafu-marathon. Makiromita 13.1 ehafu-marathon ndeyekuti kune vose vanofamba uye vanomhanya, asi ndicho chinangwa chakachengetedzeka chekugadzirisa vanotanga. Mipurogiramu yakawanda yorudo inomutsa kune izvi uye inowedzera hafu-marathons kune mazita avo ezvisarudzo.