Kwa othamanga ambiri ataliatali, gawo loyamba pakugonjetsa mpikisano ndi theka lothamanga. Wina amayamba kuthamanga mipikisano ingapo ya 10 km kuti akhale ndi chidaliro, ndipo wina asankha kuti agonjetse "theka" nthawi yomweyo. Munkhani ya lero, ndikufuna ndikuwuzeni momwe mungawonongere bwino kuthamanga kwa theka lothamanga. Zikhala zofunikira makamaka kwa iwo omwe apambana mtunda wotere kwa nthawi yoyamba m'miyoyo yawo. Koma kwa othamanga odziwa bwino omwe akuyang'ana kukonza magwiridwe awo, zithandizanso.
Osakhala wokondwa. Dziletseni pamakilomita oyamba.
Ma marathoni ambiri ndi masewera othamanga. Mazana ndi masauzande othamanga othamanga amasonkhana ndikuchita zomwe amakonda. Mlengalenga momwe zimayambira ndizodabwitsa. Pulogalamu ya zosangalatsa, zokambirana zaphokoso, zosangalatsa, chisangalalo cha umodzi. Ambiri ali ndi zolemba pa T-shirts kuchokera kwa okonzekera, ndipo palibe amene amadandaula kuti amathamanga zovala zomwezo, zimakhala ngati gulu lachiwawa. Ndikosavuta kufotokozera zabwino zomwe zilipo koyambirira. Ndipo tsopano ndiowopsa m'makilomita oyamba mtunda.
Cholakwitsa chofala kwambiri cha othamanga ambiri oyamba kumene, ngakhale odziwa zambiri, ndikuti, atagonjetsedwa ndi chisangalalo chachikulu, amathamangira kunkhondo kuyambira mita yoyamba osawongolera kuthamanga kwawo. Nthawi zambiri, kupezeka kwa adrenaline kumakwanira ma kilomita angapo, pambuyo pake kuzindikira kumabwera kuti mayendedwe anali okwera kwambiri. Ndipo mzere womaliza udakali kutali kwambiri.
Chifukwa chake, njira yoyamba komanso yofunika kwambiri ndi yolondola: khalani nokha pachiyambi. Ngati simukudziwa zomwe mungathe, ingolinganizani momwe mungasungire mtunda wonsewo.
Ngati mukudziwa kuti mukuthamanga nthawi yayitali bwanji, yambani kuthamanga pamlingo woyenda womwe mudakonzekera, ngakhale zikuwoneka kwa inu pamakilomita oyamba kuti pali mphamvu zambiri.
Ndipo musatengere chidwi kwa iwo omwe amakupezani m'makilomita oyamba apatali, ngakhale munthuyo atakhala kuti akukuyipirani. Pamapeto pake, zonse zitha kuchitika ngati mukutsatira machenjerero oyenerera.
Kuthamangitsanso ndiyo njira yabwino kwambiri yopangira theka lampikisano
Njira yabwino kwambiri yoyendetsera theka la marathon ndikuyendetsa mofanana. Mwachitsanzo, chifukwa cha maola awiri mu theka la marathon, muyenera kuthamanga kilomita iliyonse pa 5.40.
Chifukwa chake, werengani mayendedwe kuti muthe kuyendetsa kilomita iliyonse nthawi yomweyo. Ndipo mukakhalabe olimba, mutha kuwonjezera pamakilomita 5 omaliza ndikusintha zotsatira zanu.
Chovuta kwambiri ndi njira iyi ndikuti sizovuta nthawi zonse kudziwa ndi mayendedwe omwe muyenera kuthamanga, chifukwa simudziwa zotsatira zake zomwe mungathe. Chifukwa chake, pali lingaliro monga mpikisano wampikisano ndikuwongolera maphunziro.
Ngati mukuyendetsa theka lakutali koyamba, ndiye kuti mulibe mpikisano. Koma zizindikilo zakuyenda kwanu mu maphunziro zitha kukuwuzani zomwe mungathe.
Chizindikiro chabwino chidzakhala kuthamanga kwa makilomita 10 kufikira mphamvu yanu yayikulu masabata atatu isanakwane. Ngati mutangokhala ndi mpikisano, ndiye kuti izi ndizabwinoko ndipo mutha kuyenda nazo. Zachidziwikire, ziwerengero zenizeni za zotsatira za kuthamanga kwa 10 km ndi theka marathon sizingapereke, koma zidzakwanira kumvetsetsa kwakanthawi.
Mwachitsanzo, ngati ikuyenda 10 km mu mphindi 40, ndiye mutha kuyembekezera zotsatira m'chigawo cha 1 ora mphindi 30 ndi zolondola kukonzekera theka-marathon.
Pansipa ndikupereka tebulo kuchokera m'buku lodziwika bwino la Jack Daniels "ma 800 mita mpaka marathon." Gome ili likuthandizani kumvetsetsa ubale wamitunda yosiyana wina ndi mnzake.
Ndikukulangizani mwamphamvu kuti musatenge chiwerengerochi ngati malingaliro. Pali zolakwika patebulo ili kutengera munthu, zomwe adapeza komanso momwe amaphunzitsira. Kuphatikiza apo, pakuphunzitsa kwanga, ndidazindikira kuti kupatuka nthawi zambiri kumapangitsa kuti zotsatirazo zikule kwambiri ndikukula mtunda. Mwachitsanzo, ngati muthamanga 5 km mumphindi 20, ndiye kuti muyenera kuthamanga marathon patebulo pafupifupi maola atatu ndi mphindi 10. M'malo mwake, zotsatira zake zenizeni zimakhala pafupifupi 3.30 ndipo ndizoyenda bwino. Ndipo kufupikitsa mtunda, kumakhala kovuta kwambiri kufananizira ndi wautali. Chifukwa chake, ndibwino kuyerekezera mtunda woyenda osapitilira umodzi kuti ukule ndikutalikitsa. Izi zidzakhala magawo olondola kwambiri.
Kugawanika koyipa - njira yoti theka loyamba litha kuyenda pang'ono pang'ono kuposa lachiwiri
Akatswiri ndi akatswiri ambiri amayesa kugwiritsa ntchito zomwe zimatchedwa "Negative splits" pomwe akuthamanga theka la marathon. Iyi ndi njira yomwe theka loyambirira limachedwerapo pang'ono kuposa lachiwiri.
Pafupifupi zolemba zonse zapadziko lonse lapansi zidakhazikitsidwa pogwiritsa ntchito njirayi. Kuphatikiza zolemba zapadziko lonse lapansi za theka la marathon.
Komabe, bwanji ndidayilembere m'nkhaniyi kuti njira yabwino kwambiri yothamangitsira ena? Chofunikira ndichakuti kuti muwerenge tempo kuti mupeze magawano oyenera, mutha kukhala ndi chidziwitso chambiri pakuchita patali ndikudziwa zomwe mungathe. Chifukwa munjira zamtunduwu ndikofunikira kumva tempo mwangwiro.
Zolemba zapadziko lonse lapansi zothamanga theka la marathon idakhazikitsidwa motere theka loyambalo lidakutidwa pang'onopang'ono ndi theka peresenti kuposa liwiro lomaliza (2.46 - pafupifupi liwiro), ndipo theka lachiwiri linali limodzi ndi theka mwachangu kuposa liwiro wamba. Mwachitsanzo, ngati mutha kuthamanga theka la marathon kwa ola limodzi ndi mphindi 30, ndiye malingana ndi njira zosagawanika, muyenera kuthamanga theka loyambirira ndi 4.20, ndipo theka lachiwiri lili ndi mayendedwe a 4.14, pomwe mayendedwe ake adzakhala 4.16. Mayunitsi omwe amatha kuwongolera mayendedwe molondola. Kwa othamanga ambiri ngakhale odziwa zambiri, kupatuka kwa masekondi 2-4 pa kilomita sikudzawonekeratu ndipo kuthamanga kumeneku kudzakhala kofanana. Makamaka ngati pamaphunzirowa pali zotsika kapena mphepo zamphamvu
Kuopsa kwakugawika koyipa kwa akatswiri ndikuti kuyambira TOO pang'onopang'ono sikungapangitse kuti pakhale kusiyana. Kusiyana pakati pa theka ndi theka kwakanthawi kochepa ndi kovuta kwambiri kuwatenga. Ngakhale mutathamanga pang'onopang'ono 10 km yoyamba mu theka la marathon, mu theka lachiwiri pamwamba pamutu wanu simudzathanso kulumpha. Chifukwa chake ngati mukufuna kuyesa, mutha kuyesa njira iyi. Koma onetsetsani mayendedwe mosamala kwambiri. Monga momwe machitidwe a othamanga ambiri akuwonetsera, njira iyi siyothandiza, chifukwa ngakhale mutathamanga pang'ono pang'ono pang'ono kuposa kuthamanga kwapakati, ndiye kuti mphamvu yothamanga theka lachiwiri nthawi zambiri siyikhala. Izi sizimachitika nthawi zonse, koma nthawi zambiri. Ichi ndichifukwa chake ndikulimbikitsani kuti musamangodumphadumpha kuyambira pomwepo, ndipo kumapeto kwa mtunda mumvetsetsa ngati mwawerengera mayendedwe anu molondola, kapena ngati anali ochepa kwambiri ndipo ndi nthawi yoti muwonjezere, kapena mosemphanitsa. mwawonjeza mwayi, ndipo tsopano muyenera kungopirira kuti musachedwe kwambiri.
Half Marathon
Ngati mugwiritsa ntchito pulogalamu yoyang'anira kugunda kwa mtima, ndiye kuti zingakhale bwino kuti muthamange pamtima. Izi sizikhala yankho labwino nthawi zonse, koma ngati mukudziwa magawo anu a mtima motsimikiza, mutha kuyendetsa mtunda woyenda bwino momwe mungathere.
Theka la marathon likuyendetsedwa pamalo otchedwa anaerobic. Ngati mutadutsa ngakhale pang'ono pang'ono, ndiye kuti simudzapitilizabe mpaka kumapeto.
Malo anu a anaerobic nthawi zambiri amakhala pakati pa 80 mpaka 90 peresenti yamitima yanu yayitali kwambiri yamtima.
Kuti muthe kugonjetsa theka la marathon, kuwonjezera pa machenjerero, muyeneranso kudziwa zina ndi zina zambiri. Zomwe zili, momwe mungadziwikire, momwe mungakonzekerere, zomwe mungadye musanapite, mkati ndi pambuyo pa mpikisanowu, momwe mungadziwire mayendedwe ake ndi zina zambiri. Zonsezi mungazipeze m'bukuli, lotchedwa: "Half Marathon. Kukonzekera ndi zapaderadera zakuthana ”. Bukuli limagawidwa kwaulere. Kuti muzitsitse, tsatirani ulalowu Tsitsani buku... Mutha kuwerenga ndemanga za bukuli apa: Ndemanga Zamabuku
Mapeto pa njira zolondola zoyendetsera theka la marathon
Osatengeka ndi chisangalalo chambiri ndikuyamba kuthamanga komwe mungayendere mtunda wonsewo.
Njira yothamanga kwambiri ndikuyendetsa mofanana. Ngati mukuyendetsa hafu ya marathon kwa nthawi yoyamba m'moyo wanu, ndiye yesetsani kuwerengera kuchuluka kwa zotsatira zanu mtunda waufupi mpaka zomwe zingachitike mu theka la marathon ndikugwiritsa ntchito liwiro ili lothamanga. Kuphatikiza apo, ndibwino kutsitsa mulingo wapakatiwu kwa nthawi yoyamba pang'ono, kuti mwina mukhale ndi mphamvu zokwanira.
Marathon theka limathamangira pamalire a anaerobic, omwe amatanthauza kugunda kwa mtima kuchokera pa 80 mpaka 90 peresenti ya kuchuluka kwa mtima.
Theka la marathon, mtundawo ndi wokwanira, koma nthawi yomweyo. Kuti muwonetse kuchuluka kwanu pamtunduwu ndikusangalala ndi njirayi ndi zotsatira zake, muyenera kukhala ndi chidziwitso chofunikira pakukonzekera, zolakwitsa, chakudya chamagawo marathon. Ndipo kuti chidziwitso ichi chikhale chadongosolo komanso chosavuta, muyenera kulembetsa maphunziro angapo apakanema aulere omwe akonzedwa kuti mukonzekere ndikugonjetsa theka lothamanga. Mutha kulembetsa ku mndandanda wapadera wamaphunziro apakanema apa: Maphunziro a kanema. Theka la marathon.
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