Ba ka 'na ba se ke ba ba ntho e' ngoe le e 'ngoe eo ba ratang ho e bapala ea limathi, empa leralleng le matha le na le melemo e mengata ea lipapali. Ho tsosolosa maralleng ke tsela e babatsehang ea lipapali ho haha matla, ho ntlafatsa lebelo la bona, le ho matlafatsa matla a bona a kelello le kholiseho maralleng a matha.
Le hoja maralla a fihla ka litsela tse fapaneng le tse ling tsa ho sekama, moelelo oa motheo oa ho pheta leralleng hangata o tšoana.
U matha leralla ka potlako ebe u fola ka ho tsota kapa ho tsamaea fatše.
Tsela ea ho matha le ho khutlela leralleng
- U se ke ua qala koetliso ea lithaba ho fihlela u e-na le libeke tse ka bang tse tšeletseng ho isa ho tse robeli tsa ts'ebetso ea motheo U lokela ho ba le bonyane matsatsi a mararo ka beke le ho bapisa lik'hilomithara tse 15 ka beke.
- Sheba leralleng le ka bang bolelele ba limithara tse 100 ho isa ho tse 200. U batla ho sekamela ho lekane ho u leka, empa ha ho thata hoo u ke keng ua khona ho boloka mokhoa oa hau oa ho matha.
- Pele o qala, etsa bonnete ba hore o futhumala . Leka ho e rera e le hore u ka ba le metsotso e 10-15 ea ho tsamaea ka potlako pele u fihla tlaase ho leralleng.
- U se ke ua shebella maoto a hau. Empa hape ha u batle ho sheba holimo holima leralleng, haholo-holo haeba e le leralleng le lelelele kapa le leholo. Tsepamisa mohopolo fatše ka lihora tse 10 ho isa ho tse 20 pele ho uena. Sena se tla u thusa hore u lule u tsepamisitse kelello leralleng.
- Qala ho matha leralleng ka lebelo la hau la 5K. U tla batla ho ikitlaetsa ka thata holima leralleng, empa u se ke ua lumella hore foromo ea hau e oele ka ho feletseng. Leka ho etsa boiteko bo tsitsitseng holima leralleng.
- Matsoho a hau a lokela ho ba ka mahlakore a 90 a mahlakoreng 'me a lokela ho fetela pele le ho khutlela (ho potoloha lehetleng), eseng ka lehlakoreng le leng.
- Mokokotlo oa hau e lokela ho ba o otlolohileng le o tsitsitseng. U ka itšetleha ka hanyenyane haholo, empa etsa bonnete ba hore ha u ts'oetsoe.
- Tsepamisa kelello ka ho phunya matsoho a hao a theoha le a khutšoanyane. Matsoho a hau a tla u thusa ho nyolohela leralleng. Ka ho boloka letsoho la hao le theoha ka tlaase le ka potlako, maoto a hao a tla lula fatše - e leng se fellang ka lekhalo le lekhutšoane le le potlakileng.
- Ha u fihla tlhōrōng ea leralleng la hao, phefumoloho ea hao e lokela ho sebetsa mme maoto a hao a lokela ho ikutloa a le boima. Potoloha 'me u fole ka ho phalla habonolo kapa ho theoha leralleng.
- Palo ea hau ea pheta-pheta e itšetlehile ka boiphihlelo ba hao le boemong ba 'mele. Bapalami ba qalang ba lokela ho qala ka ho pheta-pheta ho 2-3, ho eketsa e 'ngoe hape e pheta beke le beke libeke tse latelang tse tharo ho isa ho tse' nè. Bapalami ba tsoetseng pele ba ka qala ka ho pheta-pheta tse tšeletseng le ho eketsa e 'ngoe bekeng e' ngoe le e 'ngoe, ka ho pheta-pheta ho leshome.
- Ha u etsa koetliso ea leralleng, u se ke ua etsa leralleng ho pheta hangata ka beke. Leka ho kopanya lithaba tseo u li lekang-tse ling tse khutšoanyane le tse lebelo, le tse ling tse telele tse nang le khahla e nyenyane.
Keletso e meng ea Hill Running: Na u lula sebakeng se bataletseng haholo? Ho sa ntsane ho khoneha ho fumana ho sebetsa ha maralla? Fumana lintlha tsena bakeng sa mekhoa e meng ea lithaba.
Hape sheba: