Qetella Half ea Pele ea Marathon
Kea leboha ka qeto ea hau ea ho koetlisa halofo ea marathon ea pele! Lenane lena (sheba tafole ka tlase) le phethahetse bakeng sa semathi se qalang le nako ea pele ea halofo ea marathoner eo pakane ea eona e leng ho qeta peiso ea 13.1-mile.
Ho qala morero ona, e tlameha ebe u ne u ntse u matha likhoeli tse peli 'me u lokela ho ba le lik'hilomithara tse ka bang 8-10 ka beke. Haeba u khetha lenaneo la ho tsamaea / ho tsamaea, leka lenaneo lena la thuto ea halofo ea marathon .
Haeba u se mocha oa ho matha mme lenaneo lena la koetliso le bonahala le le bonolo haholo, leka lenaneo la thuto ea mathomo a mathomo a marang-rang . Kapa u bone ho feta halofo ea Marathon ea ho Koetlisa Marathon.
Haeba u e-s'o be le 'mele oa morao-rao, etela ngaka ea hau bakeng sa tumello ea bongaka bakeng sa ho koetlisa marathon ea halofo.
Litemana mabapi le kemiso:
Mantaha: Mantaha o mongata ke matsatsi a phomolo . Phomolo ke ea bohlokoa bakeng sa ho hlaphoheloa le boiteko ba ho thibela likotsi , ka hona u se ke ua hlokomoloha matsatsi a phomolo.
Labobeli le Labobeli: Ka mor'a ho futhumala ha hao , matha ka lebelo le leka-lekaneng (lebelo ka lebelo ho feta lebelo la hao le lelelele) bakeng sa mileage e khethiloeng. Khutsa 'me u otlolle ka mor'a hore u mathe.
Labobeli: Labobeli tse ling ke tsa matsatsi a phomolo a khethiloeng. Tse ling ke matsatsi a koetlisoang (CT) ha u lokela ho etsa mosebetsi oa ho etsa sefapano (libaesekele, ho tsamaea , ho sesa, mokoetlisi oa elliptical, joalo-joalo) ka boiteko bo bonolo ho boima ka metsotso e 30 ho isa ho e 45. Ho boetse ho molemo ho etsa koetliso ea matla ea 'mele bonyane hanngoe ka beke ho haha mamello ea mesifa le ho fokotsa kotsi ea kotsi.
Labohlano: Etsa mosebetsi oa sefapano (CT) (ho tsamaea ka libaesekele, ho sesa, ho koetlisa mokoetlisi, joalo-joalo) ka boiteko bo bonolo ho boima ka metsotso e 30 ho isa ho e 45. Haeba u ikutloa u le boima haholo kapa u bobe ka Labohlano, nka letsatsi le phomolo ka ho feletseng. Ke habohlokoa hore u ikutloe u le matla 'me u phomole ka nako ea Moqebelo oa nako e telele.
Mantsiboea: Lena ke letsatsi la nako ea hao e telele, e liehang, e le hole.
Tsamaea mileage e khethiloeng ka lebelo le bonolo le le qoqa. Sebelisa phefumoloho ea hau e le motataisi oa hau. U lokela ho phefumoloha habonolo 'me u bue ka lipolelo tse feletseng ka mokhoa o khotsofatsang ha u ntse u matha.
Sontaha: Ena ke letsatsi le ts'oanelang ho hlaphoheloa. Mosebetsi oa hau o khutšoanyane o lokela ho ba bonolo haholo (EZ), lebelo la boiketlo, e leng ho thusa ho lokolla mesifa ea hau. U ka boela ua etsa motsoako o tsamaeang kapa o tsamaeang kapa oa terene. Qetella ho matha ha hao ka bonolo.
Hlokomela:
O ka fetola matsatsi ho amohela kemiso ea hau. Kahoo haeba u phathahane ka letsatsi le leng 'me u khetha ho sebetsa ka Mantaha kapa Labohlano, ho hotle ho chenchana letsatsi la phomolo bakeng sa letsatsi la ho matha. Haeba o hloka ho fetola maeto ho ea lik'hilomithara, bona lik'hilomithara tse likete ho ea ho liphetoho tse likete .
Baqalang 'Half Marathon ea Kemiso ea Koetliso
| Beke | Mantaha | Labobeli | Laboraro | Labone | Labohlano | Moqebelo | Sontaha |
| 1 | Phomolo | 2 mi | Phomolo | 2.5 mi | Phomolo | 3 mi | 20-30 mets EZ e matha kapa o tšela ka terene |
| 2 | Phomolo | Lik'hilomithara tse 2 | Phomolo | 3 mi | CT kapa phomolo | 4 mi | 20-30 mets EZ e matha kapa o tšela ka terene |
| 3 | Phomolo | 2.5 mi | CT | 3 mi | Phomolo | 5 mi | 20-30 mets EZ e matha kapa o tšela ka terene |
| 4 | Phomolo | 3 mi | CT | 4 mi | Phomolo | 6 mi | 20-30 mets EZ e matha kapa o tšela ka terene |
| 5 | Phomolo | 3 mi | CT | 3 mi | Phomolo | 7 mi | Metsotso e 30 EZ a matha kapa a tšela ka terene |
| 6 | Phomolo | 4 mi | CT | 4 mi | Phomolo | 8 mi | Metsotso e 30 EZ a matha kapa a tšela ka terene |
| 7 | Phomolo | 4 mi | Phomolo | 4 mi | CT | 9 mi | Metsotso e 30 EZ a matha kapa a tšela ka terene |
| 8 | Phomolo | 4 mi | CT | 3 mi | Phomolo | 10 mi | Metsotso e 30 EZ a matha kapa a tšela ka terene |
| 9 | Phomolo | 5 mi | CT | 4 mi | Phomolo | 11 mi | Phomolo |
| 10 | Metsotso e 30 EZ a matha kapa a tšela ka terene | 4 mi | Phomolo | 3 mi | CT | 12 mi | Metsotso e 30 EZ a matha kapa a tšela ka terene |
| 11 | Phomolo | CT | Phomolo | 3 mi | CT | 5 mi | Metsotso e 30 EZ a matha kapa a tšela ka terene |
| 12 | Phomolo | 2 mi | Metsotso e 20 | Phomolo | Metsotso e 20 | Letsatsi la Race! | Letsatsi la phomolo! |
FAQs Ka Half Marathon Koetliso
- E tla nka nako e telele ho nka halofo ea marathon?
- Ke Lokela ho Reka Lieta Tse Ncha?
- Nka Matha Neng ka Bohloko?
- Na ke Lokela ho ja Pele ke Matha?
- Ke Hobane'ng ha ke Ikutloa ke le Bobebe Nakong ea ha ke Matha?
- Ke Mofuta oa Mofuta Ofe oo ke Lokelang ho o apara?
- Ke Hobane'ng Haeba ke Lokela ho Fokotsa Thupelo ea Half Marathon?
- Na ho molemo ho matha ka ntle kapa ho treadmill?
- Na ke Hloka ho Noa Lijo Tsa Lipapali Nakong eo ke e Qetang?
- Na ke Hloka ho ja ha ke ne ke matha?
- Nka qoba ho emisa kamoreng ea kamoreng nakong ea likoloi?
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