Kuthamanga kwa Marathon ndiimodzi mwamaulendo ataliatali kwambiri padziko lonse lapansi. Pakadali pano, chidwi chake chimakulitsidwanso ndi mafashoni - chakhala chodziwika kwambiri kuthamanga marathon. Mtunda woyenda bwino kwambiri ndi 42 km 195 metres.
Malinga ndi nthano, mthenga wachi Greek Phidippides adatumizidwa ku Atene ndikudziwitsidwa mwachangu zakugonjetsa Aperisi. Mtunda pakati pa nkhondo ndi likulu unali makilomita 42 okha ndi mchira. Wosaukayo adapirira patali, komabe, atadziwitsa uthenga wabwino, adagwa pansi namwalira. Tiyeni tiyembekezere kuti mzimuwo sunataye mtima, amangogwidwa ndi kutopa koopsa. Koma, monga akunenera, zidakwaniritsidwa.
Chifukwa chake, kutalika kwa mpikisano wothamanga ndi makilomita opitilira 42 - iyi ndi ntchito yovuta ngakhale kwa othamanga ophunzitsidwa bwino. Komabe, masiku ano ngakhale anthu omwe ali kutali ndi masewera akatswiri amatha kuthana ndi mtunda. Izi zikutsimikiziranso kuti kulimbitsa thupi sichinthu chachikulu pano. Chofunika kwambiri ndikulingalira, kulimbikira komanso chidwi chosagwedezeka chothana ndi mtunda.
Munthu amene wadzipereka pantchito imeneyi ayenera kuyamba kuphunzira kutatsala miyezi isanu ndi umodzi kuti marathon ayambe.
Kodi mukufuna kudziwa momwe mungayambire kuthamanga marathon kuyambira koyambirira komanso momwe mungakonzekere bwino? Kutali ndi malamulo amtundu wanji? Kodi mungaphunzire bwanji kuthamanga marathons osabwereza tsogolo la Phidippides omvetsa chisoni? Pitirizani kuwerenga!
Mitundu ndi mtunda wa marathon akuthamanga
Tidalengeza kuti ma marathon akuthamanga ma kilomita angati, koma sitinanene kuti mtundawu ndiwovomerezeka. Uwu ndiye mtundu wokhawo wa mpikisano wa Olimpiki womwe umachitika pamsewu waukulu. Amuna ndi akazi amatenga nawo mbali.
Komabe, palinso njira zina zosadziwika, kutalika kwake sikugwirizana ndi makilomita 42 okhazikitsidwa. Pali zochitika padziko lapansi zoyitanira mtunda wautali pamtunda wovuta kapena m'malo ovuta (mwachitsanzo, kupitirira Arctic Circle) ngati mpikisano wothamanga.
Ndiye ma marathon akutali ndi ati?
- 42 km 195 m ndi njira yovomerezeka kapena yovomerezeka yovomerezedwa ndi Association of International Marathons ndi World Association of Athletics Federations. Ndiwo machitidwe a Olimpiki omwe nthawi zambiri amathetsa Olimpiki Achilimwe.
- Supermarathon - mtunda wopitilira ma mileage am'mbuyomu.
- Theka la marathon ndi theka lothamanga.
- Quarter marathon ndi gawo lachinayi la njira ya Phidippides.
Palinso mitundu ina ya kuthamanga komwe kulibe kutalika kwake:
- Zachifundo marathons (zomwe zimagwirizana ndi chochitika chilichonse, zochita);
- Mitundu yowopsya (m'chipululu, m'mapiri, ku North Pole);
- Kutsatsa marathons (zochitika zamalonda zothandizidwa ndi othandizira);
Gawo lazamasewera pamtundu uwu wamtunda ndilofunika kwambiri. Kwa omwe akutenga nawo mbali, cholinga ndikofunikira, chifukwa chake, zimadalira chochitika chomwe mpikisanowu udalipo.
Pazifukwa zilizonse zomwe mungaganize zodziwa kuthamanga mtunda wa marathon, muyenera kukonzekera mosamala mpikisano uliwonse wautali.
Malamulo Okonzekera Bwino Kukonzekera Marathon
Tikuwonetsani momwe mungakonzekerere bwino mpikisano wothamanga kuti mukwaniritse bwino njirayo. Ngati mwasankha kuti mutenge nawo mpikisano, werengani mosamala zomwe zili pansipa.
- Maphunziro onse akuyenera kuchitidwa kuti athe kukhala ndi liwiro limodzi lothamanga;
- Thupi liyenera kugwiritsa ntchito bwino glycogen, komanso kusungitsa madzi moyenera;
Malo opangira zakudya amaikidwa pamsewu waukulu pomwe pamachitika ma marathons, ma 5-7 km aliwonse. Apa othamanga amatha kukhala ndi chotukuka kapena kuthetsa ludzu lawo. Mwina ndikosapezeka kwa "malo ogulitsira mafuta" omwe adatsitsa Fidippid atatha mpikisano wake.
- Monga tafotokozera pamwambapa, kukonzekera marathon kuyenera kuyamba osachepera miyezi isanu ndi umodzi mwambowo usanachitike. Ndikofunikira kubweretsa mawonekedwe anu owoneka bwino, komanso kuyanjana nawo patali pamaganizidwe. Cholinga cha maphunziro ndikuthandizira kukhala ndi minofu yolimba, kukhala ndi luso lotha kutulutsa mpweya wabwino, ndikuzolowetsa thupi kuti lichite masewera olimbitsa thupi kwakanthawi.
- Ngati mukufuna kudziwa kuchuluka kwa othamanga othamanga pa maphunziro, tikugogomezera kuti kumayambiriro kwa kukonzekera, palibe chifukwa choti muziyenda mtunda wautali tsiku lililonse. Ochita masewera olimbitsa thupi amayesa kusinthasintha masiku ophunzitsira ndi kuthamanga kwakanthawi komanso kwakanthawi kochepa. Yang'anani pa ntchitoyi kuti mukhale ndi dongosolo lokwanira mlungu uliwonse, lomwe liyenera kukhala 42 km.
- Pafupi nthawi yomaliza yomaliza, yambani kuwonjezera mtunda wa tsiku ndi tsiku, kubweretsa ku 30-35 km. Yesetsani kuyendetsa liwiro la mpikisano wothamanga pafupifupi 25 km / h.
Chakudya cha othamanga marathon
Thupi limatenga mphamvu zolimbitsa thupi kwakanthawi kuchokera ku glycogen yosungidwa m'chiwindi. Ikatha, mafuta amayamba. Mwa njira, ichi ndichifukwa chake kukonzekera marathon ndi njira yabwino yochepetsera thupi.
Chifukwa chake, kuthamanga kwanthawi yayitali kumawononga masitolo a glycogen, chifukwa chake othamanga amafunika "kuwonjezera". Komabe, pokonzekera, ndikofunikira kupanga maziko abwino a mphamvu. Wothamanga ayenera kudya wathanzi, kulabadira chakudya zovuta ndi mapuloteni. Mafuta ndiofunikanso, koma amapezeka bwino kuchokera ku mtedza ndi mafuta a masamba. Muyenera kupatula zakudya zokazinga, zokometsera komanso zosuta kuchokera pachakudya, komanso kuiwalako za zinthu zomwe zatsirizika (masoseji ndi masoseji) ndi chakudya chofulumira kwakanthawi. Chepetsani kudya shuga, koma osati 100%. Simuyenera kuchita mopitilira muyeso. Zakudyazo ziyenera kukhala zolemera komanso zosiyanasiyana. Idyani zipatso ndi ndiwo zamasamba zambiri, makamaka mwatsopano. Ndipo musaiwale kuti mutha kuthamanga mutangotha ola limodzi mutadya.
Imwani madzi ambiri, osachepera malita 2 patsiku. Pa mpikisano wamtunda wautali, musaiwale kumwa, popeza ludzu nthawi zambiri limakhala lotopetsa. Kuphatikiza apo, pali mndandanda wabwino kwambiri wazomwe mungamwe mukamaphunzira.
Njira yothamanga ya Marathon
Njira ya kuthamanga kwa marathon siyosiyana kwambiri ndi njira yothamanga mtunda wautali. Apa ndikofunikira kupanga luso lofikira ngakhale liwiro, lomwe liyenera kusungidwa mtunda wonsewo.
Ngati tikulankhula za mitundu ya akatswiri, othamanga nthawi zonse amapambana magawo anayi:
- Yambani - dash yamphamvu kuyambira poyambira;
- Kuthamangira - cholinga chake chachikulu ndikusiya opikisana nawo, kuti apange mwayi woyambira. Komabe, pakuchita, izi sizofunikira kwenikweni, chifukwa mtunda atsogoleriwo adzasintha kangapo;
- Mtunda waukulu wa mpikisano wothamanga uyenera kuchitika modekha. Imatenga kutalika kwa 90%;
- Kutsiriza - panthawiyi, wothamanga amatenga mphamvu zotsalazo ndikupanga mathamangitsidwe omaliza. Mtunda umaganiziridwa kuti umamalizidwa pomwe wothamanga adutsa mzere womaliza.
Zolemba Padziko Lonse
Kodi mukuganiza kuti akatswiri othamanga othamanga amathamanga nthawi yayitali bwanji? Tiyeni tikambirane zolemba kumapeto.
Ngwazi yapadziko lonse lapansi pamtunda wamtundu wakale wa Olimpiki pakati pa amuna ndi Eliud Kipchoge. Posachedwa, pa Okutobala 12, 2019, akuchita nawo Vienna Marathon, adakwanitsa kuyenda mtundawo mu ola limodzi 1 mphindi 59 ndi masekondi 40. Mbiriyi idasokoneza makanema atolankhani padziko lonse lapansi. Ndipo sizosadabwitsa kuti Kipchoge adakhala munthu woyamba padziko lapansi yemwe adatha kuthamanga mtunda wa marathon pasanathe maola awiri. Zolemba izi zakhala zikuyembekezeredwa kwanthawi yayitali, ndipo tsopano, chozizwitsa chidachitika. Zoona, izi sizodabwitsa, koma zotsatira za maphunziro ovuta kwambiri komanso chitsulo cha wothamanga wotchuka. Tikufunanso kuti iye apambane!
Zolemba za akazi sizinasweke kuyambira London Marathon ya Epulo 13, 2003. A Paul Radcliffe, nzika yaku Britain yomwe idayenda mtunda wotalikirapo maola 2 mphindi 15 masekondi 25.
Ndi momwe akatswiri amapangira marathon, monga mukuwonera, mayeso awa si a ofooka. Chifukwa cha zovuta zakukonzekera komanso kutalika kwa nthawi yochira, sizoyenera kutenga nawo mbali m'mipikisano yotere nthawi zambiri. Komabe, pali zosiyana, mwachitsanzo, a Ricardo Abad Martinez, mbadwa yaku Spain, adathamanga mipikisano 500 yothamanga m'masiku 500 kuyambira 2010 mpaka 2012, kuyambira pa Okutobala 10. Tangoganizirani, tsiku lililonse amakhala maola 3-4 paulendo wosangalatsa wamakilomita khumi ndi anayi kutalika!
Kodi othamanga othamanga amathamanga kangati? Kuchokera pakuwona kwa thupi, mulingo woyenera kwambiri wamthupi udzakhala mitundu iwiri pachaka, osati pafupipafupi.
Chifukwa chake, tsopano mukudziwa momwe marathon alili ndipo mwina mungaganizire kukula kwa ntchito zomwe zikubwera. Ngati mutha kuthana ndi mtunda, mosasamala kanthu zomwe mukufuna kukwaniritsa, simutaya. Mulimbitsanso kulimba mtima, kupirira, kudzidalira, kulimbitsa thupi, kulowa nawo masewera. Mwina mungapeze anzanu atsopano, anzanu mumzimu. Ndizosatheka kuyankha ndendende momwe muyenera kuthamanga kuti muthe kuthamanga marathon zowonadi. Anthu ena amagonja kuphiri ili nthawi yomweyo, ena "amakwera" pamenepo kuchokera kachiwiri kapena kachitatu. Tikukulangizani chinthu chimodzi chokha - musataye mtima!
