Koetlisetsa Marathon ea Hao ea Pele
Kea leboha ka qeto ea hau ea ho koetlisa marathon ea pele! Lenane lena la koetliso (sheba tafole ka tlase) e phethahetse bakeng sa semathi se qalang le marathoner ea pele eo pakane ea eona e leng ho qeta peiso ea 26.2-mile. Ho qala lenane la koetliso la marathon ea qalang, u ka be u ntse u matha likhoeli tse tšeletseng 'me u lokela ho ba le lik'hilomithara tse 12-15 ka beke.
Koetliso ea marathon ke boiteko bo boholo, kahoo ho hotle ho nahana ka hloko ka se amehang thupelong. (Sheba: "Na ke se ke Loketse ho Koetlisa le ho Matha Marathon?" )
Haeba kemiso e ka tlaase e bonahala e le bonolo haholo ho uena, leka nako ea ketsahalo ea mathoasong a marathon kapa qala ho hlahloba litekanyetso tse ling tsa marathon bakeng sa likhetho tse ling.
Haeba u e-s'o be le 'mele, etela ngaka ea hau bakeng sa tumello ea bongaka bakeng sa ho koetlisa marathon.
Ho Qala ka Kemiso ea Koetliso
Mona ke seo u ka se lebellang beke le beke nakong ea thupelo ea marathon:
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.
Labohlano le Labohlano: Etsa mosebetsi oa sefapano (CT) (ho tsamaea ka libaesekele, ho sesa, moetlisi 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 hang ka beke. Haeba u ikutloa u le botsoa kapa u bobe haholo ka Labohlano, nka letsatsi la phomolo. Ke habohlokoa hore u ikutloe u le matla molemong oa Moqebelo oa nako e telele.
Moqebelo: Lena ke letsatsi la nako e telele ea nako e telele e tsamaeang. 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 tsitsitseng nakong ea nako ea nako e telele.
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.
Tlhokomeliso: O ka fetola matsatsi ho amohela kemiso ea hau. Etsa bonnete ba hore ha u etse mesebetsi e 'meli e matla kapa e telele ka matsatsi a mabeli ka tatellano.
Lenane la Koetliso ea Marathon ea Baqalang
| Beke | Mantaha | Labobeli | Laboraro | Labone | Labohlano | Moqebelo | Sontaha |
| 1 | Phomolo | 3 mi | CT | 3 mi | Phomolo | 4 mi | 3 mi EZ |
| 2 | Phomolo | Lik'hilomithara tse 3 | Phomolo | 3 mi | CT kapa phomolo | 5 mi | 3 mi EZ |
| 3 | Phomolo | 3 mi | CT | 4 mi | CT kapa phomolo | 6 mi | 3 mi EZ |
| 4 | Phomolo | 3 mi | Phomolo | 4 mi | CT kapa phomolo | 4 mi | 3 mi EZ |
| 5 | Phomolo | 4 mi | CT | 4 mi | CT kapa phomolo | 6 mi | 3 mi EZ |
| 6 | Phomolo | 4 mil | CT | 4 mi | CT kapa phomolo | 8 mi | 3 mi EZ |
| 7 | Phomolo | 4 mi | CT | 4 mi | CT kapa phomolo | 10 mi | 3 mi EZ |
| 8 | Phomolo | 4 mi | CT | 4 mi | CT kapa phomolo | 8 mi | 3 mi EZ |
| 9 | Phomolo | 4 mi | CT | 4 mi | CT kapa phomolo | 12 mi | Phomolo |
| 10 | 4 mi EZ | 4 mi | Phomolo | 4 mi | CT kapa phomolo | 10 mi | 3 mi EZ |
| 11 | Phomolo | 4 mi | CT | 4 mi | CT kapa phomolo | 14 mi | 3 mi EZ |
| 12 | Phomolo | 5 mi | CT | 5 mi | CT kapa phomolo | 10 mi | 3 mi EZ |
| 13 | Phomolo | 4 mi | CT | 5 mi | CT kapa phomolo | 16 mi | 3 mi EZ |
| 14 | Phomolo | 4 mi | CT | 5 mi | CT kapa phomolo | 12 mi | 3 mi EZ |
| 15 | Phomolo | 4 mi | CT | 5 mi | CT kapa phomolo | 18 mi | Phomolo |
| 16 | 3 mi EZ | 5 mi | Phomolo | 6 mi | CT kapa phomolo | 12 mi | 3 mi EZ |
| 17 | Phomolo | 4 mi | CT | 6 mi | CT kapa phomolo | 20 mi | 3 mi EZ |
| 18 | Phomolo | 4 mi | CT | 4 mi | CT kapa phomolo | 12 mi | 3 mi EZ |
| 19 | Phomolo | 3 mi | Metsotso e 20 | 3 mi | CT kapa phomolo | 8 mi | 3 mi EZ |
| 20 | Phomolo | 2 mi | Metsotso e 20 | Letsatsi la phomolo | Metsotso e 20 | Letsatsi la Race! | Letsatsi la phomolo! |
Lipotso ka Marathon Koetliso
- Ke Lokela ho Etsa Liqhoa Tsa Ka Tsa Nako Neng?
- Na ke lokela ho matha halofo ea marathon pele ke matha marathon a feletseng?
- Ho Tla nka Nako e Telele ho Etsa Ntoa ea Marathon?
- Ke neng ho loketseng ho matha ka bohloko?
- Na ke Lokela ho ja Pele ke Matha kapa Peiso?
- Na ho molemo ho matha ka ntle kapa ho treadmill?
- Ke Hobane'ng ha ke Lokela ho Iphetetsa Koetliso?
- Na ke Hloka ho Noa Lijo Tsa Lipapali Nakong eo ke e Qetang?
- Na ke Hloka ho ja ha ke ne ke matha?
- Nka Etsa'ng Hore ke se ke ka Hlola ke Lapile Nako Efe?
- Nka Qoba ho Hlaka Lebota Joang?
- Nka Qoba Litlhape Tsa Mampe?
- Ke Hobane'ng ha Nako e telele ka ho Fetisisa e Tsoa ka 20 Miles?
- Nka qoba ho emisa kamoreng ea kamoreng nakong ea likoloi?
- Tsela ea ho Tata Pele ho Marathon
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