Iwe wakangopedza hafu ye marathon - kufara! Pamwe uri kutotanga kufunga nezvekuita imwe, kana kuti iwe uri kufunga kuti iwe unonamatira kumidzi shoma kubva zvino zvichienda mberi. Pasinei nokuti zvinangwa zvako ndezvei, danho rekutanga uye rinokosha mushure mehafu ye marathon ndeyekuisa pfungwa dzako pakudzoka kwako.
Half Marathon Kudzorera - Kupedza Mutsara Nevhiki Yokutanga
Hafu yako marathon kupora kunotanga pakarepo kana iwe ukayambuka mutambo iwoyo, saka iva nechokwadi chokuti uri kuzvitarisira iwe pachako.
(Uye usakanganwa kufembera zvawakaita!) Usapindira pakunatsiridza pakupedzisira uye kuwana hove iyo inosanganisira zvimwe mapuroteni, carbs uye munyu munyu. Ichinobatsira masimba ako uye masimba emagetsi kupora.
Teerera kumutumbi wako uye iva nechokwadi chokuti iwe unowana kuzorora kwakakura mumazuva maviri okutanga post-half marathon. Iwe unogona kunge uine misungo yakaoma uye zvinyorwa zvinopera kwemazuva mashomanana, asi iwe unofanirwa kunzwa uri nani zuva rimwe nerimwe. Iva nechokwadi chokuti uri kudya kudya kwakanaka uye zvine mapuroteni mazhinji kuti ubatsire kugadzirisa mishonga yako. Gara zvakanaka-hydrated kuitira kuti muviri wako uwane mvura yakakwana yekudzima zvinhu zvinoshandiswa uye uunze zvibereko mumisungo yako. Kunyanya kupemberera nechinwa doro kunogona kunge kusina simba - kungotaura!
Iwe unogona kudzoka kuzoshanda zuva mushure momutambo (kana kuti gare gare kana iwe usingafungi sokunge uchimhanya zvakadaro), asi usakurumidza kudzokera shure mukudzidziswa kwakakomba. Mumuviri wako achiri kugadzirisa kukanganisa kubva pakudzidzira kwako uye munhangemutange.
Kunyangwe iwe uchinzwa kurwadziwa-kusununguka uye ukadzoka, iwe unofanirwa kuzviita nyore kwevhiki kana maviri. Kana uchiri kunzwa kurwadziwa kwevhiki mushure mehafu ye marathon, unogona kudikanwa kuona chiremba wepanyama kana chiremba wemitambo.
Ndingakwanisa Kushanda Zvakawanda Sei Ndichiri Kubva ku Half Marathon?
Mushure mekunge vapedzisa hafu yenguva yemakwikwi, vamwe vamhanyi vanosarudza kuti vanoda kutora nguva yokumhanya kwemwedzi kana mwedzi vasati vasvika pakudzidzira.
Vamwe vamhanyi vanobata hafu marathon bug uye vanosarudza kuti vanoda kune imwe nguva nokukurumidza.
Reverse Taper Mushure mokunge Half Marathon
Kana ukasarudza kuti iwe unoda kuramba uchidzidzira, ita "reverse taper" kwevhiki mbiri mushure mema marathon. Munguva yako yehafu yemarathon nguva yekucheka, unozochera zvishoma nezvishoma. Ino ndiyo nguva yekudzivaka zvishoma nezvishoma nekuita mavhiki maviri ekupedzisira ehafu yako marathon yekudzidzisa purogiramu mumashure. Saka mavhiki maviri mavhiki mushure mehafu marathon inogona kutarisa chimwe chinhu chakadai. (Yose inomhanyira nyore nyore.)
Zuva 1: Nharo yenguva ye marathon
Zuva repiri: Zororo kana maminetsi makumi maviri nemakumi matanhatu kana kutamba kana kufamba
Zuva 3: Maminitsi makumi maviri ekumhanya kana kufamba
Zuva rechina: Zororo kana 30 maminetsi nyore nyore kudzidziswa
Zuva re5: 30-maminiti anomhanya
Zuva 6: Zorora
Zuva 7: 4 - 5 maira
Zuva 8: Zororo kana maminitsi makumi matatu nyore nyore kudzidziswa
Zuva 9: 40-maminiti anomhanya
Zuva 10: 3 - 4 maira
Zuva re11: Zororo kana 30 maminetsi nyore nyore kudzidziswa
Zuva 12: 4 - 5 maira
Zuva 13: Zorora
Zuva 14: 8 - 10 makiromita
Kana waita izvi munguva yevhiki mbiri, iwe unogona kutambira zvakachengeteka muurongwa wekudzidzisa marathon pavhiki yakakodzera.
Uyezve ona: