Bahlabani ba bang ba shebile litlhōlisano tsa marathon a halofo ea marathon empa ha ba tsebe hantle hore na ba na le nako e lekaneng ea ho e lokisetsa. Bakeng sa batho ba bangata, esita le ba matha ba qalang, likhoeli tse tharo tsa koetliso e lokela ho ba nako e lekaneng ea ho itokisetsa marathon ea halofo. Empa nako e hlokehang ea ho koetlisa halofo e itšetlehile ka boemo ba hau ba ho ikoetlisa hona joale, phihlelo ea hau e sebetsang, le lipakane tsa hau bakeng sa peiso.
Bahlabani ba nang le phihlelo ba seng ba ntse ba qeta nako ea halofo ea marathon ba ka khona ho lokisa morabe ka libeke tse 6 feela. Haeba ba lebeletse ho otla tlaleho ea bona , ba ka 'na ba hloka libeke tse' maloa tsa koetliso e tebileng.
Ha ho tluoa tabeng ea ho qeta nako e telele ho matha, u ke ke ua koetlisa koetliso e ngata ka nako e khutšoanyane 'me u lebeletse ho itokisetsa. Haeba ha o e-s'o ka oa etsa halofo ea marathon pele, o lokela ho rera ho koetlisa kae kapa kae ho tloha libeke tse 12 ho isa ho tse 14, ho itšetlehile ka ntlha ea hau ea pele. Ho etsa mokhoa o bolokehileng, o fokolang o tla qoba likotsi mme o qobe ho chesoa.
Haeba u se u ntse u matha kapa u matha / u tsamaea ka likhoeli tse seng kae 'me u se u ntse u leka nako e khutšoane ea marang-rang, joaloka 5K, mohlomong u itokiselitse ho qala koetliso ea halofo ea marathon.
Boitlamo ba nako ke eng?
Mona ke tekanyo ea boitlamo ba nako ea ho lebella ka koetliso ea halofo ea marathon, ho itšetlehile ka ntlha ea ho qala:
Bapalami ba qalang:
Haeba u sa ka ua qeta nako ea halofo ea marathon 'me u ntse u sebetsa ka tlase ho lik'hilomithara tse 10 beke le beke, lebella ho qeta libeke tse 12 ho isa ho tse 14 u lokisetsa marathon ea hau ea halofo.
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, libeke tse phahameng ka ho fetisisa tsa koetliso ea hau li tla ba libeke tse tharo, tse 'nè le tse hlano pele ho morabe oa hau.
Nakong ea libeke tse peli tse qetellang pele marathon ea marathon, u tla qala ho letsetsa mokoloko oa hau tlase nakong ea phalliso ea hau.
Mona ho na le litemiso tsa lipalo tsa marathon bakeng sa bapalami ba qalang:
Run / Walk Half Marathon Koetliso ea Koetliso : Latela kemiso ea lithupelo tsa libeke tse 12 tsa halofo ea marathon 'me u tla khona ho matha / ho ea qetellong ea marathon ea halofo ea hau. O lokela ho ba le mileage ea motheo ea hoo e ka bang lik'hilomithara tse 8 hoisa ho beke ho qala lenaneo lena la koetliso.
Moqalo oa Half Marathon Koetliso ea Kemiso : Lenaneo lena la libeke tse 12 ke la moqapi oa marathon ea qalang, eo pakane ea hae e leng ho qeta halofo ea marathon. O lokela ho ba le mileage e ka tlaase ho 8-10 lik'hilomithara ka beke ho qala lenaneo lena la koetliso.
Advanced Beginner Half Marathon Koetliso ea Thupelo : Haeba kemiso e qalang e bonahala e le bonolo haholo ho uena, u ka 'na ua leka ho leka lenaneo lena le qalileng ho qala. E ikemiselitse ho ba matha ba ka matang lik'hilomithara tse 4 'me hona joale ba sebetsa matsatsi a 4-5 ka beke.
Baphaphathehi ba ka hare le ba tsoetseng pele:
Haeba o na le boiphihlelo bo bong bo bobebe mme o ikutloa eka o fetile sethaleng se qalang, o ka ba o loketse marathon ea halofo kae kapa kae ho tloha libeke tse 6-10. Etsa moralo oa ho matha bonyane matsatsi a 4-5 ka beke, le matsatsi a 1-2 a koetliso ea sefapano , joalo ka ho palama libaesekele kapa ho sesa.
U ka qala ka Beke ea 1 ea mananeo ana haeba u se u ntse u e-na le mileage ea motheo.
Matsatsi a mararo ka beke Half Marathon Kemiso : Haeba u se na nako e ngata ea ho koetlisa, moralo ona oa lithupelo oa libeke tse 16 oa libeke tsa marathon o ka ba oa hau. E itšetlehile ka litebelisoa tse tharo tse lebisitsoeng ka beke: tempo e tsamaeang, e tsamaeang nako le nako e telele.
Kakaretso ea Half Marathon Koetliso ea Thupelo: Lenaneo lena la thupelo ea marathon ea marathon ea libeke tse 12 le lebisitsoe ho ba matha a seng a ntse a matha ka metsotso e 30 ho isa ho e 60, hoo e ka bang ka 4-5 ka libeke.
Thuto e phahameng ea Marathon ea Thupelo ea Marathon : Lenaneo lena la thupelo ea marathon ea marathon ea libeke tse 12 le lebisitsoe ho ba matha ba nang le phihlelo ba ka khonang ho matha ka lik'hilomithara tse robeli hantle.
Ho Eketsehileng Half Marathons:
- All About Half Marathon Koetliso le Khatiso
- Mabaka a 13 a ho Qetela Half Marathon
- Litlhahiso tsa ho matha Nako ea Pele ea Marathon
- 13 Lintho Tseo U Lokelang ho li Tseba Pele U Phalla Half Marathon
- Lintho Tse Molemo ka ho Fetisisa ka Half Marathon Matha
Hape sheba: