Hang ha u fihla karolong ea tlhabollo ea koetliso ea hao ea halofo kapa e tletseng marathon, u ka 'na ua qala ho ikutloa u t soenyehile' me u thabile ka peiso ea hao e kholo. Ke nako e sithabetsang, 'me ho bonolo ho etsa liphoso tse ka senyang morabe oa hau haholo. Mona ho na le liphoso tse tšeletseng tse tloaelehileng tsa ho tlatsa ka litlhahiso tsa hore na u ka li qoba joang.
1 - Ho matha haholo
Ha ho tluoa thupelong ea halofo kapa e feletseng ea marathon, ha ho na ntho e kang ho qeta ho qetela. Ho matha ka thata kapa ka potlako libeke tse peli tse lebisang peisong ea hau ho tla u utloisa bohloko ho feta ho u thusa peisong ea hao. Kaha u na le libeke tse peli ho ea libokeng, u se u le boemong ba hao ba ho ikoetlisa 'me u ke ke ua etsa liphetoho leha e le life tsa ho ikoetlisa.
Leka ho hopola: ho tlase ho feta. Ho matha ho fokotseha kotsi ea kotsi, ho u fa nako ea ho phomola le ho hlaphoheloa, 'me ho lumella mesifa ea hau ho boloka lik'habohaedreite ho lokisetsa peiso e kholo. Latela kemiso ea marathon ea marathon kapa kemiso e feletseng ea marathon ho etsa bonnete ba hore u se ke ua e tlōla libeke tse qetellang.
2 - Ho matha haholo
Ha e le hantle, tapering ha e bolele hore u lokela ho khaotsa ho matha ka ho feletseng pele peiso ea hau. U ntse u lokela ho tsoela pele ho matha ho boloka boits'oaro ba hau 'me u lule u le bohale, ka bobeli kelellong le nameng. Hape, khomarela marathon ea hau ea marathon kapa kemiso e feletseng ea koetliso ea marathon 'me u tla be u itokiselitse ho ea.
3 - Ho ja haholo
Batho ba bang ba nahana hore carbo-charging e bolela hore ba ka iphumana ba tletse pasta le bohobe matsatsing a lebisang peisong ea bona. Mofuta ona oa carbo-loading o ka lebisa ho "carbo-unloading" nakong ea peiso. Ha ho hlokahale hore o eketsa haholo kakaretso ea lik'hilojule tseo u li jang - leka feela ho eketsa karolo ea hau ea likarabo tsa carbs. Bekeng e pele marathon ea hao, hoo e ka bang 65% ea lik'hilojule tsa hao e lokela ho tsoa li-carbs. Leka ho ja lijo tse nang le lik'habohaedreite tse rarahaneng (lijo-thollo tse feletseng, pasta le lijo-thollo), le ho noa metsi a mangata. U ka 'na ua iphumana u lapile ka linako tsohle, kahoo etsa bonnete ba hore u na le lijo tse ngata tse natefisang bophelo bo botle .
4 - Ho shebella Boroko
Le hoja u sa sebetse hantle nakong ea nako, u ka iphumana u phathahane ho fumana mosebetsi le lintho tse ling tseo u li hlokomolohang ha u ntse u koetlisoa. U se ke ua sebelisa nako ea tapering e le monyetla oa ho sebetsana le morero o moholo kapa ho fumana lintho tsohle tse nyenyane tseo u li hlokang ha u ntse u phathahane. Rera mesebetsi e meng ea boithabiso e ke keng ea u sitisa. Boroko e boetse e le karolo ea bohlokoa ea ts'ebetso ea ho pata, kahoo leka ho sheba bonyane lihora tse robeli tsa boroko bosiu.
5 - Fumana tlhōlisano ea lipapali
Libeke tse lebisang peisong ea hau, u ka 'na ua kena "moeeng oa lipatlisiso" ha u qala ho hlahloba ka ho feteletseng marang-rang a marang-rang, meteo.com, ho etsa liforomo tsa liforomo le libaka tsa marang-rang. Hape u ka iphumana u bua u sa emise ho metsoalle ea hau e sebetsang (le mang kapa mang ea tla mamela) ka leqheka la morabe oa hao le tšabo.
Le hoja ho e-s'o ee kae pele ho morabe - e kang ho hlahloba 'mapa oa likoloi - ho molemo, ho hongata ho tla fepa matšoenyehong a hao pele ho peiso ' me ho etsa hore u qale ho belaela (sheba ka tlaase) le ho lahleheloa ke boroko (bona ka holimo).
6 - U belaelle
Ho tloaelehile haholo ho etsa qeto ea bobeli ea koetliso ea hau le ho tšoenyeha hore u ka be u entse ho hongata ho itokisetsa morabe oa hau. Tšepa koetliso ea hau mme u nahanisise ho ba matha ha u ikutloa u le matla 'me u kholisehile . Haeba u ne u boloka koranta ea koetliso, sheba morao 'me u bale litlaleho tsa hau ho ikhopotsa hore na u thata hakae. Haeba u koetlisitsoe le ba bang, buisana le balekane ba hao ba sebetsang 'me u ba kholise hore u itokiselitse.