Izwi rokuti "kusagadzikana kusina" rinoreva kukwira hafu yechipiri yemutambo nokukurumidza kudarika hafu yekutanga. Iyo inyanzvi yekutamba uye yeimwe mitambo yakadai sokushambira. Iwe unogona kuita zvakaipa zvakaparadzana chero nzvimbo ipi zvayo yemakwikwi, kubva pa5K kusvika mumarathons, uye kuishandisa kwairi kudzidzira kunomhanya zvakare. Ndiyo inowanzoshandiswa sepambani yekukwikwidza kwemadzinza marefu akareba sehafu kana kuti yakazara marathon.
Nemuenzaniso, kana uri kutamba marathon uye iwe unomhanya makiromita ekutanga 13.1 muna 2:01:46, uye wobva wamhanya wechipiri 13.1 makiromita muna 1:59:30, iwe wakamhanya kusarurwa kusina kunaka.
Kuparadzanisa kunokanganisa kunowanzoti ndiyo nzira yakakodzera yokumhanya nhangemutange yakakura kure sehafu kana kuti marathon yakazara. Vatambi vakawanda vanopesana nekubuda nokukurumidza zvakanyanya pakutanga, uye zvishoma nezvishoma kunononoka pasi muchikamu chechipiri chemujaho. Iko kukanganisa kwakajairika nokuti unonzwa uine zororo uye wakasimba pakutanga, saka uri kuedza kubuda nokukurumidza. Vanomhanya vanofunga kuti vari "kuisa nguva mubhangi," asi sarudzo inowanzodzoka, sezvavanopisa kuburikidza nesimba ravo rakachengetwa muhafu yekutanga uye vanonzwa vachinetseka mumakiromita ekupedzisira.
Kuwana kuparadzanisa kwakashata kunoda kurairwa kwakanyanya uye kuita, zvose mukudzidzira uye munhangemutange pachako. Vanhu vakawanda havagoni kuzviita mumutambo wavo wokutanga. Asi, kazhinji, kana iwe unogona kubatisisa uye kuchengetedza simba rako muhafu yekutanga yemutambo kuitira kuti iwe unogona kumhanyira muchikamu chechipiri, iwe uchaita zviri nani zvakakwana.
Positives
Kuwedzera kwekuchengetedza kwakatanga pakutanga kwemujaho kunoita kuti mishonga yako iwedzere nguva yekudziya . Mhando zhinji dzemadzinza dzakawanda kwazvo mumakiromita mashoma ekutanga, saka iwe unogona kunge uchimhanya zvishoma nezvishoma zvakadaro. Kurwisa kuparadzaniswa kwakashata kunoderedzawo njodzi yako yekurova rusvingo mumakiromita ekupedzisira kwehafu kana marathon yakazara.
Mukuwedzera, kumhanya nekukurumidza uye kusimba muhafu yechipiri yemutambo ndiko unhu hunofadza zvikuru kupfuura kukanganisa nekufamba mumakiromita ekupedzisira.
Negatives
Nzira dzakanakisisa-dzakarongeka dzevamhanyi dzinowanzoenda. Iwe unofanirwa kukwanisa kunyatsoramba uchiramba uri kufamba kuitira kuti kunyange uedze kusagadzikana kwakaipa. Iwe unofanirwa kushandisa purogiramu yenguva kana Garmin kuti uone kuti uri kufambira mberi kwaunenge uchitsvaga.
Kuramba zvishoma zvishoma pakutanga kwemakwikwi akareba kure kunogona kuva kwakaoma nokuti iwe uchanzwa uine simba uye iwe unganzwa uchinetseka kuti vamwe vamhanyi vari kukupfuura. Kumhanya hafu yakapatsana kana kuti yakazara marathon kunoda kushivirira kukuru uye kunogona kuva dambudziko rakaoma rekufunga kubvisa.
Chimwe chinhu chinokanganisa ndechokuti nzvimbo yematambo kana mamiriro ezvinhu angave asingakwanisi kuedza kuparadzanisa kusina kunaka. Kunyange iwe unogona kunge wakachengetedza chikamu chekutanga chesikoro, unogona kuona kuti mhepo, kupisa, kupera mvura, zvikomo, makumbo emumhanyi kana zvimwe zvinhu zviri kukura misoro yavo yakaipa pamushure pehafu yekambani. Iye zvino haugoni kukurumidza kusvika kune yako yakatarwa isina kupatsanurana nguva.
Ita maitiro asina kunaka
Kana iwe uronga kushandisa sarudzo yakatsauka pakurwisana nemasikati pazuva rehutano, ita zvayo mukurovedza kwako. Chinangwa chokupedzisa dzimwe nguva yako kwenguva refu kuburikidza nekukwanisa kufamba kwehafu yechipiri chekumhanya kwako.
Iwe unogona kushandisa sarudzo nezvimwe zvemashure ako mashoma, zvakare. Kamwe kamwe pavhiki, imwe yenguva yako shomanana inomhanya nenzira iri nyore yehafu yekutanga uye inotora kusvika kune yako inofanirwa kutarisa marathon kwehafu yechipiri. Kupedzisa simba panguva yekurovedza hakusi kungokugadzirira iwe mupfungwa uye mumuviri kuti utange kuparadzanisa kwakashata pamusi wemasikati, asi kuchaitawo kuti uwedzere kuvimba kwako.
Kunobva:
Santos-Lozano A, Collado PS, Foster C, Lucia A, Garatachea N. Simba rekuita zvepabonde uye chikwata pane marathon pacing strategy. Insights kubva muNew York City nhangemutange. Int J Sports Med. 2014 Nharo; 35 (11): 933-8. doi: 10.1055 / s-0034-1367048.