U sa tsoa qeta halofo ea marathon - u leboha! Mohlomong u se u ntse u nahana ka ho etsa e 'ngoe, kapa mohlomong u nahana hore u tla khomarela merabe e khutšoanyane ho tloha joale ho ea pele. Ho sa tsotellehe hore na lipakane tsa hau tsa nakong e tlang e ka 'na ea e-ba life, bohato ba pele le bo bohlokoa ka mor'a marathon ea halofo ke ho tsepamisa mohopolo ho phomolo ea hau
Qetello ea Half Marathon - Qetella ka ho Qeta Beke ea Pele
Phomolo ea hau ea marathon e hlaphoheloa e qala hang ha u tšela mola o qetellang , kahoo etsa bonnete ba hore u itlhokomela.
('Me u se ke ua lebala ho keteka katleho ea hau!) U se ke ua khella fatše qetellong' me u fumana sesebelisoa se akarelletsang liprotheine, li-carbs le letsoai le lenyenyane. E tla thusa mesifa le matla a hau a matla hore a hlaphoheloe.
Mamela 'mele oa hao' me u etse bonnete ba hore u phomola haholo matsatsing a seng makae a pele kamora 'marathon marathon. U ka 'na ua e-ba le mesifa e bohloko le manonyeletso ka matsatsi a' maloa, empa u lokela ho ikutloa u le betere letsatsi ka leng. Etsa bonnete ba hore u ja lijo tse nang le phepo e nepahetseng bakeng sa ho lokisa mesifa ea hau. Lula hantle-hydrated e le 'mele oa hau o na le lisebelisoa tse lekaneng tsa ho hlakola lihlahisoa tsa lithōle le ho tlisa limatlafatsi mesifa ea hau. Ho keteka haholo ka joala ho ka mpefala - ho re feela!
U ka khutlela ho letsatsi ka mor'a peiso (kapa hamorao haeba u sa ikutloe eka u matha hona joale), empa u se ke ua potlakela ho kena thupelong e tebileng. 'Mele oa hau o ntse o lokisa tšenyo e tsoang ho koetliso ea hau le peisong.
Esita le haeba u ikutloa u sa utloe bohloko 'me u hlaphoheloa, u lokela ho nolofalletsa beke kapa tse peli. Haeba u ntse u utloa bohloko ka beke kamora 'metsotso ea marathon, u ka' na ua hloka ho bona ngaka ea 'mele kapa ngaka ea lipapali.
Nka Fumana Nako E kae ha ke Fumana Half Marathon?
Ka mor'a ho qeta marathon ea halofo, baemeli ba bang ba etsa qeto ea hore ba batla ho phomola ho qeta nako e le 'ngoe kapa likhoeli pele ba khutlela thupelong.
Lihlopha tse ling li tšoara halofo ea marathon ea bothata 'me li etsa qeto ea hore li batla nako e' ngoe kapele.
Reverse Taper Ka mor'a Half Marathon
Haeba u etsa qeto ea hore u batla ho tsoela pele u koetlisoa, etsa "taper ea morao" bakeng sa libeke tse peli kamora 'marathon marathon. Nakong ea nako ea hao ea marathon ea marathon, butle-butle o fokotsa sebaka sa hau sa maoto. Hona joale ke nako ea ho e tsosolosa butle-butle ka ho etsa libeke tse peli tse fetileng tsa kemiso ea thuto ea hau ea marathon ea marathon ka morao. Kahoo kemiso ea libeke tse peli tsa morao-rao marathon e ka 'na ea shebahala e kang ena. (Bohle bo matha ka lebelo le bonolo.)
Letsatsi la 1: Nako ea lebelo la marathon
Letsatsi la bobeli: Phomola kapa metsotso e 20 e matha kapa u tsamaee
Letsatsi la 3: metsotso e 20 e matha kapa u tsamaee
Letsatsi la 4: Phomolo kapa metsotso e 30 e bonolo ho koetlisoa
Letsatsi la 5: metsotso e 30 e matha
Letsatsi la 6: Phomola
Letsatsi la 7: 4 - 5 lik'hilomithara
Letsatsi la 8: Phomola kapa metsotso e 30 e bonolo ho koetlisoa
Letsatsi la 9: metsotso e 40 e matha
Letsatsi la 10: 3 - 4 lik'hilomithara
Letsatsi la 11: Phomola kapa metsotso e 30 e bonolo ho koetlisoa
Letsatsi la 12: 4 - 5 lik'hilomithara
Letsatsi la 13: Phomola
Letsatsi la 14: 8 - 10 lik'hilomithara
Hang ha u se u qetile libeke tsena tse peli, u ka qhomela ka mokhoa o sireletsehileng moralo oa thuto oa halofo ea marathon bekeng e loketseng.
Hape sheba: