Fumana Litlhahiso tsa Koetliso le Litlhahiso
Marathon ea halofo ke sebaka se le seng se chesang haholo, 'me ha morabe oa 13.1-mile o ntse o ratoa haholoanyane, o nolofalloa ho fumana o le haufi le uena.
Ke Hobane'ng ha ke Sebetsa Nako ea Marathon?
Batho ba phallela merabe ea halofo ea marathon ka mabaka a fapaneng . Tse ling tsa tse tloaelehileng li kenyelletsa:
- Ba se ba ntse ba matha 5K kapa 10K 'me ba batla ho ikhathatsa le ho feta.
- Ba batla ho bona hore na ho ikutloa joang ho koetlisa le ho matha ketsahalo ea mamello.
- Qetellong ba batla ho matha marathon (bohōle ba lik'hilomithara tse 26,2), empa ba batla ho bona hore na ho ikutloa joang ha ba leka ka nako e khutšoanyane pele.
- Ba ntse ba koetlisetsoa marathon e feletseng 'me ba batla ho hlahloba boemo ba bona ba ho ikoetlisa.
- Ba batla ho otla tlaleho ea bona ea botho .
Ke eng e amehang ho koetlisang lebelo la halofo ea marathon?
Bakeng sa lipapali tsa pele, ho tsamaea lik'hilomithara tse 13,1 ho ka utloahala ho tšosa haholo. Pele u etsa qeto ea ho nka nako ea halofo ea marathon, mohlomong ho molemo ka ho fetisisa hore u koetlise le ho matha peiso e khutšoanyane, e kang 5K kapa 10K . Ka mor'a moo, mohlomong u tla ikemisetsa 'meleng le kelellong ho qeta marathon ea halofo. Nako ea koetliso ea marathon ea halofo e itšetlehile ka setsi sa hau sa motheo pele u qala. Ho qala moralo oa koetliso, o lokela ho matha ka likhoeli tse peli mme o na le setsi sa lik'hilomithara tse 8 ka beke. Ka mofuta ona oa koetliso, u ka koetlisa marathon ea halofo libeke tse 12.
Limathi tse tsoetseng pele li ka koetlisa marathon ea halofo libeke tse 8-10.
Koetliso ea halofo ea marathon e hloka hore u tsamaee bonyane matsatsi a mararo ka beke, 'me e' ngoe ea lipapali e be nako ea nako e telele ea koetliso. Tsela ea hao ea nako e telele e tla eketsa butle-butle nakong ea koetliso, e hlahise lik'hilomithara tse 10 ho ea ho tse 12 (bakeng sa ba qalang).
Ha ho hlokahale hore u mathe lihora tse fetang 10 nakong ea thupelo ea hau e le hore u phethe lik'hilomithara tse 13.1 letsatsing la peiso.
Ho Eketsehileng: Ke Nako e Neng e Tla Nka Nako ea ho Sebetsa Half Marathon?
13 Lintho Tseo U Lokelang ho li Tseba Pele U Phalla Half Marathon
Nako e Molemo ea Half Marathon ke Eng?
Tsela ea ho Fumana Half Marathon
U tla tlameha ho etsa qeto ea hore na o batla ho tsamaisa marathon e kholo kapa e nyenyane, mme haeba u batla ho ea sebakeng se monate kapa lula haufi le ntlo. Fumana lintlha le litlhaloso tsa halofo ea marathon ho pholletsa le US le lefats'e la Halfmarathons.net.
Hape:
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Half Marathon Koetliso bakeng sa ba qalang
Batho ba bangata ba matha ba qalang ba khetha metsotso ea halofo ea marathon hobane koloi ha e jele nako e ngata joaloka marathon, empa e ntse e le sebaka sa marabe le litokelo tse ngata tsa ho ithorisa. Haeba u se o sa tsoa qala ho sebetsa le ho batla ho koetlisa marathon ea halofo, ena ke mananeo a mangata a thuto a halofo-marathon:
Run / Walk Half Marathon Kemiso: Lenaneo lena la thupelo la libeke tse 12 la li-marathon le etselitsoe ho u thusa ho matha / ho ea qetellong ea marathon ea halofo ea hau. Ho qala moralo ona, u ka be u qetile likhoeli tse peli u tsamaea / u tsamaea ka maoto 'me u lokela ho ba le lik'hilomithara tse ka bang 8-10 ka beke.
Half Marathon Koetliso ea Basebetsi ba Qalang : Kemiso ena ea thupelo ea libeke tse 12 e etselitsoe ba matha ba qalang ba fihlang qetellong ea lebelo la marathon ea marathon. E nka hore u se u ntse u matha bonyane lik'hilomithara tse robeli ka beke. Haeba u sa ka ua matha pele, latela moralo ona ka mehato ea ho aha setsi sa motheo pele u qala ka nako ea halofo ea marathon.
Half Marathon Thupelo ea Basebetsi ba Atlehileng : Lenaneo lena la libeke tse 12 le lebisitsoe ho ba matha ba ka tsamaisang lik'hilomithara tse 'me ba ka qeta matsatsi a 4 ho isa ho a 5 ka beke. E ka 'na eaba ha u e-s'o qete nako ea halofo ea marathon pele, empa u batla lenaneo le leng thata ho feta halofo ea marathon ea Qala ea ho qala.
Half Marathon Koetliso bakeng sa Batho ba Phelang le ba Matla ka ho Fetisisa:
Half Marathon Koetliso ea Basebetsi ba Phelang : Haeba u se u qeta nako e le 'ngoe lebelo la marathon' me u lebeletse ho ntlafatsa nako ea hau, u tla hloka ho eketsa koetliso ea potlako tsamaisong ea koetliso ea hau, haeba u se u se u ntse u e-na le eona. Kemiso ena ea thupelo ea libeke tse 12 ho u thusa hore u tsamaee halofo ea halofo ea marathon.
Half Marathon Thupelo ea Basebetsi ba Atlehileng : Pele u qala lenane la koetliso la libeke tse 12, o lokela ho matha ka lik'hilomithara tse 8 ka mokhoa o ts'oarehang 'me u khone ho matha matsatsi a 5 ka beke.
Half Marathon Training Tips:
Litlhahiso tsa ho matha halofo ea hau ea pele Marathon : Fumana litlhahiso tsa ho sebetsa hantle halofo ea marathon ea pele.
13 Lintho Tseo U Lokelang ho li Tseba Pele U Qetella Half Marathon : Mona ke lintho tse 13 tseo u lokelang ho li tseba ka ho koetlisa le ho qeta halofo-marathon, e le hore o ka shebahala joaloka racer racer.
Litlhahiso Bakeng sa ho Etsa Nako e Telele Nako e bonolo : Latela lintlha tsena ho etsa hore tsela ea hau e tsamaee habonolo le ho phutholoha haholoanyane, 'me u lokisetse letsatsi la morabe.
Ke Eng Seo ke Lokelang ho se ja Nakong ea Nako e Telele? : Ho tšela li-carbs nakong ea nako e telele ho tla u sitisa ho tsoa matla le ho thusa ho ntlafatsa tshebetso ea hau. Fumana hore na ke neng u tla ja neng le neng u tla li ja nako e telele.
Na ke Hloka ho Noa Lijo Tsa Lipapali Nakong eo ke e Qetang? : Hydration e loketseng bakeng sa ho matha ke ea bohlokoa bakeng sa polokeho le ts'ebetsong, 'me u lokela ho tseba ha u lokela ho ja lino tsa lipapali le ha metsi a hlakileng a tla lekana.
Litlhahiso Tsa kelello Bakeng sa Litsela Tsa Hao Tse Telele : Ho qeta nako e telele ho matha ho ka ba phephetso ea kelello ha e le teko ea 'mele ea matla le ho phela hantle. Latela litlhahiso tsena ho thusa ho hlōla ntoa ea kelello ha u ntse u matha.
Fumana Nako ea Bohlokoa ka ho Fetisisa Bocha ba Hao : Mona keletso ea seo u lokelang ho se etsa pele le ka nako ea nako e telele e le hore u fumane molemo oa bona.
Half Marathon Litokisetso tsa Race:
Etiquette ea Meriana : Ho qoba lifofane tse ling tse halefisang, khomarela tataiso ena ea mekhoa e metle ha u matha merabe.
Na ke Lokela ho Matha Letsatsi Pele ho Peiso ea Ka? : Na o tšohile ka leqhoa la halofo ea marathon? Fumana hore na o lokela ho etsa eng pele letsatsi la hao le feta.
Litlōlo tsa Half Marathoners li Lokela ho Qoba : Mona ke tse ling tse tloaelehileng ka ho fetisisa tsa koetliso ea marathon le lipapali tsa lipapali le kamoo u ka li qobang kateng.
Litlhahiso tsa kelello bakeng sa halofo ea hau Marathon : Ho matha marathon ea marathon ho leka matla a hao a kelello ho feta kamoo e nang le boikoetliso ba 'mele kateng. Karolo ka 'ngoe ea halofo ea marathon e na le ntoa e fapaneng ea kelello. Litlhahiso ke tsena tsa ho hlōla liphephetso ho pholletsa le halofo ea marathon le ho atleha peisong e atlehang.
Seo U ka se Etsang Letsatsi Pele U Qetella Half Marathon : Seo u se etsang motšehare pele marathon ea hau ea marathon e ka etsa kapa ea senya peiso ea hao. Latela keletso ena e le ho qoba ho etsa liphoso tse tla u senya nako kapa ho baka mathata nakong ea halofo ea marathon.
Litlhahiso tse 8 tsa ho sebelisa Sefate sa Hao se Molemo ka ho Fetisisa-Marathon : Fumana keletso ea hore na u ka sebelisa peiso ea hau e ntle joang.
Mokhoa oa ho nka metsi ho tloha Hydration o emisa : Haeba u itokiselitse ho noa metsi le ho noa, o tla boloka nako ha u ntse u phalla metsing a marathon.
Maeto a mang a lipapali:
Tsohle ka Koetliso le Khatiso ea 5K
Hoo e ka bang ka 10K Koetliso le Khatiso
All About Marathon Koetliso le Masoho