Ba matha ba bangata ba na le litakatso tsa ho matha marathon, empa ba tšoenyeha ka nako eo ba tla tlameha ho inehela ho eona. Nako e hlokahalang bakeng sa ho koetlisa marathon e hlile e itšetlehile ka boemo ba hau ba ho ikoetlisa hona joale, phihlelo ea hau e sebetsang, le lipakane tsa hau bakeng sa peiso. Bakeng sa ba matha ba nang le phihlelo ba seng ba ntse ba matha marathons, ba ka khona ho lokisa morabe libeke tse 12.
Haeba ba lebeletse ho otla rekoto ea bona , ba ka 'na ba hloka libeke tse' maloa ho sebetsa ho ntlafatsa lebelo le matla. Ba qalang ba lokela ho theha sebaka sa bona butle-butle 'me ba lokela ho rera ho nka kae kapa kae ho tloha libeke tse 18 ho ea ho tse 22, ho latela hore na ba qala hokae. Ho nka mokhoa o bolokehileng, o fokolang ka katleho ho tla thusa ho thibela likotsi le ho qoba ho chesoa ke 'mele le kelello ho tloha thupelong ea marathon.
Haeba u se u ntse u matha bonyane selemo 'me u se u ntse u matha maralleng a mang, joaloka halofo ea marathon , mohlomong u itokiselitse ho qala koetliso ea marathon. Empa ho hloka boitlamo ba nako e kholo le koetliso e tebileng 'meleng le kelellong, kahoo ho na le lipotso tseo u lokelang ho ipotsa tsona ho fumana hore na u se u le mothating oa ho nka.
Mona ke mofuta ofe oa nako ea boitlamo ba ho lebella ka koetliso ea marathon, ho itšetlehile ka ntlha ea hau ea pele:
Boitlamo ba nako ea ho qalisa nako
Haeba ha u e-s'o ka ua matha marathon 'me u ntse u sebetsa tlas'a lik'hilomithara tse 15 beke le beke, lebella ho qeta libeke tse 18 ho isa ho tse 20 u lokisa marathon ea hau.
U lokela ho rera ho bonyane bonyane ka makhetlo a mararo ka beke qalong, 'me bonyane makhetlo a mane ka beke ha koetliso ea hau e ntse e tsoela pele. U tla boela u batle ho kenyelletsa matsatsi a le mong ho isa ho a mabeli a koetliso ea sefapano ho thusa ho haha ho ikoetlisa le ho matlafatsa khanyetso ea hao ea kotsi. Mabapi le boitlamo ba nako ea beke le beke, maeto a phahameng ka ho fetisisa le libeke tse matla haholo tsa koetliso ea hau e tla ba libeke tse tharo, tse 'nè le tse hlano pele ho morabe oa hau.
Nakong ea libeke tse peli tse qetellang pele marathone, u tla qala ho khaola morao nakong ea phapang .
Mona ho na le litlhophiso tsa marathon bakeng sa bapalami ba qalang:
Marang-rang / Marathon Marathon ea Koetliso : Lenaneo lena la thupelo la marathon la libeke tse 20 le etselitsoe ho u thusa ho matha / ho ea qetellong ea marathon ea hau. U lokela ho ba le mileage ea motheo ea hoo e ka bang lik'hilomithara tse 12 ho ea ka beke ho qala lenaneo lena la koetliso.
Moqalo oa Marathon ea Kemiso ea Koetliso : Lenane lena la libeke tse 20 ke la marathoner ea qalang eo pakane ea hae e leng ho qeta. U lokela ho ba le mileage ea motheo ea lik'hilomithara tse 12 ho ya ka beke ho qala lenaneo lena la koetliso.
22 Kopano ea Marathon Lenane la Koetliso ea Basali ba Qalang : Kemiso ea lithupelo tsa marathon e tla ba ea mathoasong a marathon-a loketse libeke tse 22. E le ho qala, o lokela ho matha bonyane lik'hilomithara tse 3.
Mokhoa o tsoetseng pele oa ho qala marathon Nako ea ho koetlisa : Lenane lena la thupelo la marathon la libeke tse mashome a mabeli le metso e mehlano le lebisitsoe ho bapalami ba qalang. E le hore u latele lenaneo lena la koetliso, u lokela ho matha lik'hilomithara tse 'nè ka mokhoa o ts'oarehang' me u ka matha bonyane matsatsi a mane ka beke.
Nako ea ho matha ea ho qeta nako ea boithabiso
Haeba u na le boiphihlelo bo bong bo eketsehileng 'me u ikutloa eka u fetile sethaleng se qalang, u ka itokisetsa marathon nakong ea libeke tse 16-18.
Etsa bonnete ba hore o tla sebetsa bonyane matsatsi a 4-5 ka beke, le matsatsi a 1-2 a mesebetsi ea ho koetlisa , joaloka baesekele kapa ho sesa.
Kemiso ea lipatlisiso Marathon ea Koetliso: Lenane la koetliso la marathon ea libeke tse 18 le lebisitsoe ho ba matha a se nang bobeli ba seng ba khona ho matha ka lihora tse tšeletseng.
Lenane la Thupelo ea Marathon e tsoetseng pele : Lenane lena la koetliso ea marathon le lebisitsoe ho bapalami ba tsoetseng pele ba ka tsamaeang ka lihora tse robeli hantle.
Ho Eketsehileng ka Marathons:
- Nako e Molemo ea Marathon ke Eng?
- E Tla Nka Nako e Telele Hore ke Matha Marathon?
- Litlhahiso tsa Koetliso ea Marathon ea Pele ea le ho matha
- Ho na le bokae ba ho matha marathon?
Hape sheba: