Vakawanda vanomhanya vane zvinangwa zvekutamba marathon, asi vanetseka pamusoro pehuwandu hwenguva iyo vachazofanira kuzvitsaurira pakudzidziswa kwavo. Nguva inotarisirwa kuti udzidzise marathon inonyatsoenderana nehutano hwako hwemazuva ano, ruzivo rwako runoshanda, uye zvinangwa zvako zvemujaho. Kune vamhanyi vane ruzivo vakatoita marathons, vanogona kukwanisa kukwikwidzana mumakwikwi gumi nemaviri.
Kana ivo vachitarisira kurova ruzivo rwemunhu , vangangoda mavhiki mashomanana kuti vashande pakuvandudza nekukurumidza uye simba. Vatangi vanofanira kutanga zvishoma nezvishoma kuvaka mahara avo uye vanofanira kuronga kutora chero kupi zvako kubva masvondo 18 kusvika ku22, zvichienderana nekutangira kwavo. Kutora kuchengeteka, zvishoma nezvishoma nzira inobatsira kudzivirira kukuvadzwa uye kudzivisa kupisa mumuviri uye mupfungwa kubva mukudzidzira marathon.
Kana iwe wakanga uchimhanya kwemakore mashoma uye iwe wakatotanga kukwira mamwe marefu, akadai sehafu yenguva marathon , iwe unenge wakagadzirira kutanga kudzidzira marathon. Asi zvinoda nguva yakawanda kuzvipira uye zvakakomba mumuviri uye mupfungwa, saka kune mibvunzo iwe unofanira kuzvibvunza kuti uone kana iwe wakagadzirira kutora.
Heino kuti ndezvipi zvenguva yekuzvipira kutarisira nekudzidzira marathon, zvichienderana nekutangira kwako:
Mutangisi Wemutambo Nguva Yokuzvipira
Kana iwe usati wambotanga marathon uye iwe zvino uri kushanda pasi pemakiromita gumi nemashanu vhiki imwe neimwe, tarisira kupedza masvondo 18 kusvika ku20 kugadzirira marathon yako.
Iwe unofanirwa kuronga kuti uite runenge katatu pavhiki pakutanga, uye kanenge kaviri pavhiki sezvo kurovedza kwako kuchifambira mberi. Iwe unodawo kuisa mazuva maviri kusvika kwemaviri emuchinjikwa-kudzidzisa kuti ubatsire kuvaka muviri wako uye kuwedzera kukurira kwako kukuvara. Mukuda kwekuzvipira kwevhiki nevhiki, makiromita epamusoro uye mavhiki mashoma ekudzidzisa kwako achava matatu, mana, uye vhiki mavhiki mashanu musati waro.
Mumavhiki maviri okupedzisira musati marathon, iwe unotanga kutema zvakare mumakireji panguva yekutengesa .
Heano mamwe marathon mararamiro evarwi vanotanga:
Run Run / Walk Marathon Kudzidzisa Purogiramu : Iri purogiramu yekudzidzira marathon yemakore 20 yakagadzirirwa kukubatsira iwe kutamba / kufamba kusvika kumugumo we marathon yako. Iwe unofanirwa kunge uine mileage yepamusoro yeanenge 12-15 mairasi pavhiki kutanga chirongwa ichi chekudzidzisa.
Mutanga Marathon Kudzidzisa Purogiramu : Iyi purogiramu yemasvondo makumi maviri ndeyekuti munhu anotangira marathoner ane chinangwa chokupedzisa. Iwe unofanirwa kuva nechikwereti chemaodzanyemba che 12-15 makiromita nevhiki kuti utange chirongwa ichi chekudzidzisa.
22 Svondo Marathon Kudzidza Purogiramu Yevatangisi : Iyi purogiramu yekudzidzira marathon ichaita kuti vatambi vatsva vatange kufamba mumasvondo makumi maviri nemaviri. Kuti uitange, unofanirwa kumhanya makiromita matatu.
Purogiramu Inotanga Marathon Yokurovedza Purogiramu : Iyi purogiramu yekudzidzira marathon yevhiki makumi maviri inotarirwa kune vanomhanya vanotanga. Kuti uite purogiramu iyi yekudzidzisa, iwe unogona kukwanisa kufamba makiromita mana zvakanaka uye unogona kumhanya kwemazuva mana pavhiki.
Novice Runners Time Kuzvipira
Kana uine humwe ruzivo rwakawanda uye unonzwa sokunge wapfuura nheyo yekutanga, unogona kunge wakagadzirira marathon mumakore masere kusvika 18.
Ronga kuronga zvinguva 4-5 mazuva pavhiki, uye nemazuva maviri ekurovedza-miitiro mabasa , zvakadai sebhasikoro kana kushambira.
Intermediate Marathon Kudzidzisa Purogiramu: Iyi purogiramu yekudzidzira marathon yemasvondo gumi nemasere inotarirwa kune vamhanyi vari pakati vanogona kutotanga kusvika kumakiromita matanhatu zvakanaka.
Yakazotevera Marathon Yokurovedza Purogiramu : Iyi purogiramu yekudzidzira marathon inotarirwa kune vanomhanya vanokwanisa kumhanya kusvika makiromita masere zvakanaka.
Zvimwe NezveMarathons:
- Ndeipi Nguva Yakanaka yeMarathon?
- Ichanditora Nguva Yakadini Kuti Ndimhanyire Marathon?
- Mazano Okurovedza uye Kumhanyira Marathon Yenyu Yokutanga
- Ndezvipi Zvinotarisirwa Kutamba Marathon?
Uyezve ona: