Koetliso ea Marathon Bakeng sa Boko ba Hau

Litaba

• Tsepamisa Maikutlo ho Lintho Tse Laolehang
• Itokisetse Tse Mpe ka ho Fetisisa
• Bona Katleho
• Fumana Mantra
• E Robe Kelellong
• Boloka Lethathamo le Ikemetseng la Thupelo
• Lahla Tebelo ea Hao
• Tlhahlobo bakeng sa

Ho matha marathone ke ntoa ea kelello joalo ka ea nama. Ka poleloana ea ho matha nako e telele le libeke tse sa feleng tsa koetliso ho tla lipelaelo le tšabo tse ke keng tsa qojoa tse kenang kelellong ea ba bangata (le ea bobeli le ea boraro-) kelellong ea semathi. Koetlisa boko ba hau ha u ntse u koetlisa 'mele oa hau (ka leano le nepahetseng la koetliso ea morabe) ka malebela a supileng a reretsoeng ho thusa ho matlafatsa mesifa ea hau ea kelello hore e tle ka lebelo.

Tsepamisa Maikutlo ho Lintho Tse Laolehang

Litšoantšo tsa Corbis

"Boholo ba ho matha lik'hilomithara tse 26.2 bo ka ba boima haholo," ho bolela sebapali sa nako ea 78 le mokoetlisi Mark Kleanthous, sengoli sa Ntoa ea Kelello. Triathlon. "Bongata ba limathi tsa marathone li na le mofuta o itseng oa ho ikhalala libekeng tsa ho qetela pele ho letsatsi la marathon. Sena se tloaelehile ka ho feletseng." Limathi li ka 'na tsa tšoenyeha ka ho kula, ho tsoa likotsi, ho tobana le boemo bo bobe ba leholimo, ho se itokise, ho ba le letsatsi la phomolo, lethathamo le tsoela pele.

Empa ho fapana le ho tšoenyeha ka boemo ba leholimo, serame sa beke ea peiso, le lintlha tse ling tse sa lebelloang, Kleanthous o fana ka maikutlo a ho tsepamisa maikutlo ho seo o ka se laolang: boroko, phepo e nepahetseng le metsi. Lekola hore na ke eng e u sebeletsang qalong ea koetliso, ebe u e khomarela libekeng tse etellang pele letsatsi la peiso ho fihlela mokhoa oa hau e le oa bobeli. "U tla haha ​​boits'epo ba kahare u sa elelloe," Kleanthous o re.

Itokisetse Tse Mpe ka ho Fetisisa

Litšoantšo tsa Corbis

"Ho hloleha ho ikoetlisetsa kelellong seo o lokelang ho se etsa haeba lintho li sa tsamaee hantle ke lebaka le leng le leholo ho marathone a nyahamisang," Kleanthous oa hlalosa. Etsa moralo A le rera moralo oa B bakeng sa mathata a tloaelehileng a letsatsi la morabe, joalo ka ho qala kapele haholo kapa ho sotloa, 'me u ikoetlise ho fetola lipheo nakong ea koetliso. Kleanthous o re: "Ha o ntse o nahana haholo ka boiphihlelo bona le kamoo o rerileng ho bo hlola, o tla khona ho sebetsana le mathata nakong ea marathone oa nnete."

Qoba feela ho lula u nahana ka maemo a mabe ka ho fetesisa bekeng ea peiso. Monahano oa Doomsday o ka baka tsitsipano le tšabo, Kleanthous litemoso. (The Top 10 Fears Marathoners Experience) Ke hore, ntle le haeba u ntse u inahanela u li hlōla, e leng se re tlisang ntlheng e latelang.

Bona Katleho

Litšoantšo tsa Corbis

Patlisiso e bonts'a hore ho bona katleho ka katleho ho lebisa liphellong tse ntle lipapaling. Phuputso e 'ngoe e phatlalalitsoeng ho Journal ea Applied Sport Psychology ba fumane hore baatlelete ba koleche ba neng ba tloaetse ho nahana hore ba tla hapa tlholisanong le bona ba bonts'a ho ba matla haholo kelellong. Ebile, pono e ne e le selelekela se matla sa boikemisetso ba kelello.

Empa u se ke ua itlhakisa kelellong feela boemo ba hau bo botle ka ho fetisisa, Kleantous o re. Ak'u inahane u le boemong boo u bo tšabang ka ho fetisisa (ho tlameha ho tsamaea, ho oa le ho utloa bohloko), ebe u bona ka mahlo a kelello ho bo hlola. Mokhoa ona o tla koetlisa kelello ea hau ho u hula ka letsatsi la peiso.

Fumana Mantra

Litšoantšo tsa Corbis

Haeba u matha ntle le mantra, ke nako ea ho e fumana. Li-marathoners tse ngata li na le lipoleloana tse 'maloa tse ba thusang ho feta libakeng tse thata tsa koetliso le ka letsatsi la peiso. Ebang ke ntho e bonolo, joalo ka "maele e le 'ngoe ka nako," kapa khothatso, joalo ka "tsoela pele ho sutumetsa," ho ba le mantsoe a seng makae a bohlale letsohong ho ka u thusa ho u hula tseleng e thata. Kleanthous o re: "Ho bua hantle ke sesebelisoa se matla. Itloaetse puo e khothatsang nakong ea koetliso ho matha ho fumana lipolelo tse u sebetsang. Ho ba le lintho tse 'maloa tseo u ka khethang ho li etsa ho tla u thusa hore u nyolohele leralleng le moepa, u khobe matšoafo ha u tsitsitse, kapa u boloke lebelo la hao le ntse le eketseha ha mokhathala o qala. (U hloka litlhahiso tse ling? Trainers Reveal: Motivational Mantras That Get Results)

E Robe Kelellong

Chunk run: ho atamela lebelo la marathone kapa nako efe kapa efe e telele ka likarolo-e leng mokhoa o tsejoang e le "chunking" -e thusa kelellong ho senya boiteko ba ho matha lihora tse ngata, ho bolela mokoetlisi ea tummeng le Mohlabani oa Liolimpiki Jeff Galloway Marathon: U ka e Etsa!

"Mohopolo oa sebaka se selelele sa marathone o ba bonolo haholo ho o koenya ha oe arola ka likotoana tse nyane, tse silehang habonolo, tse boholo bo loma," ho lumela marathoner le blogger Danielle Nardi. Limathi tse ling li nahana ka li-mile tsa 26.2 joalo ka li-mile-10 tse peli tse nang le 10k qetellong. Ba bang ba e sebetsana ka likarolo tsa lik'hilomithara tse hlano kapa likeketso tse nyane lipakeng tsa khefu ea ho tsamaea. Ha u ntse u koetlisoa, kelello e roba nako e telele kapa e tšosang e kenella likotong. Ho shebella lik'hilomithara tse hlano ka nako ho ka ikutloa ho le thata ho feta tse 20 ka lekhetlo le le leng.

Boloka Lethathamo le Ikemetseng la Thupelo

Litšoantšo tsa Corbis

Batho ba bangata ba sebapali sa marathone ba tla belaella koetliso ea bona: hore na ba etsa mileage e lekaneng, ho matha nako e lekaneng, merabe e lekaneng ea ho itokisa, le tse ling. Kleanthous o re: "Hangata ba ipotsa makhetlo a makholo ntle le ho fihlela qeto. Empa ho lula u ipotsa hore na u entse "ho lekana" ho ka baka mehopolo e mebe.

Sebakeng sa ho ts'oara matsoho, lekola lenane la hau la koetliso ha u qala ho belaella boitokiso ba hau. Ho bona lik'hilomithara tseo u li qetileng libeke tse ngata tsa ho sebetsa ka thata ho tla matlafatsa boitšepo ba hau. "Ipolelle hore u sebelitse ka hohle kamoo u ka khonang 'me u hlokomele hore ho etsa tse eketsehileng ho tla beha menyetla ea katleho ea hau", Kleanthous oa eketsa. Ho boloka le ho lekola lintlha tsa hau ho tla u thusa ho tsepamisa maikutlo ho seo u se entseng ho fapana le ho ipotsa hore na ha u so etse tse lekaneng.

Lahla Tebelo ea Hao

Litšoantšo tsa Corbis

Haeba u semathi se tsamaisoang ke data, etsa bonnete ba hore u cheka nako ea hau ea GPS nako le nako, haholo ha letsatsi la morabe le ntse le atamela. Ho hlahloba le ho lekola habeli lebelo la hau ho ka lebisa ho itšepa, haholo haeba o sa otlolle sepheo sa hau. Ka linako tse ling, u tlameha feela ho ts'epa koetliso ea hau. (Hape leka mekhoa ena e 4 e sa Lebelloang ea ho Koetlisa Marathon.)

Sebakeng seo, matha ntle le oache e ipapisitse le maikutlo. Khetha tsela e tloaelehileng e le hore ho be bonolo ho lekanya boiteko ba hau. Ka ho tšoanang, haeba kamehla u matha ka ’mino, siea li-headphone tsa hao lapeng nako le nako. Kleanthous o re: "Ho kenella 'meleng oa hau ke sesebelisoa sa bohlokoa sa ho ba le mabelo a maholo." "Mamela phefumoloho ea hau le molumo oa maoto a hau. Natefeloa ke ho ba le uena."

Tlhahlobo bakeng sa