Ha u itokisetsa sebaka se itseng, hangata u rera ho bontša nako e itseng. Leha ho le joalo, hangata ho hlaha potso ea hore na u ka laola lebelo joang hole joalo ka nako ena.
Ho bohlokoa haholo ho utloisisa hore ha u koahela sebaka ka mokhoa o ts'oanang, ho ba betere. Ka hona, kamehla o hloka ho tseba hore na o matha sekhahla se seng le se seng ka lebelo leo u le lokisetsang lona.
Mohlala, ha o matha bakeng sa 1 km ho bonolo ho tsamaea moleng ka mong oa limithara tse 200. Mohlala. Haeba u rera ho matha kilomitara ka metsotso e 3 metsotsoana e 20. Sena se bolela hore o hloka ho matha metha e meng le e meng e 200 metsotswaneng e 40 kapa kapelenyana hanyane.
'Me haeba u ea matha halofo ea marathone... Ho hotle haholo ho tseba hore na o hloka ho matha lebelo lefe la kilomitara e ngoe le e ngoe le li-km tse 5. Mohlala, ka lebaka la hora e le 'ngoe metsotso e 30 halofo ea marathone, kilomitara e ngoe le e ngoe e tlameha ho koaheloa ka metsotso e 4 metsotsoana e 20. Le lik'hilomithara tse 5 ka metsotso e 21 metsotsoana e 40 kapa kapele.
Hape, ha o ntse o itokisetsa ho matha sebaka se itseng, o hloka ho tseba hore na o ka tsamaisa likarolo kapele hakae. Mohlala, haeba sepheo sa hau ke ho matha kilomitara ka potlako ho feta metsotso e meraro, likarolo li tlameha ho tsamaisoa ka lebelo le phahameng hanyane ho feta leo o tla matha le lona 1 km. Mohlala, haeba likarolo li le bolelele ba limithara tse 400, lebelo la karolo ka 'ngoe le lokela ho ba lebelo ho feta motsotso o le 1 metsotsoana e 12. Kaha o tla tlameha ho boloka lebelo lena ho pholletsa le kilomitara eohle. Ka hona, o hloka ho ikoetlisa ka thoko ho leqephe. Mohlala, matha makhetlo a 5 ho 400 metara motsotso o le mong metsotsoana e 10.
Ka kakaretso, molao-motheo o hlakile ho bohle. Empa nako le nako ha u bala hore na ho hlokahala hore u hlōle sena kapa karolo eo bakeng sa sephetho se itseng hole ke khoebo e tšosang. Ka hona, ha ke hlophisetsa barutoana ba ka mananeo a koetliso, ke lula ke sebelisa tafole e seng bonolo, eo le 'na ke e entseng ho boloka nako.
Tafole ena e na le tlhaiso-leseling bakeng sa maeto a mantlha a 6 le libaka tsa bolulo. Litokisetso tseo baithuti ba ka ba atisang ho li odara. Tsena ke 1 km, 3 km, 5 km, 10 km, half marath le marathone.
Tsohle tse tafoleng li bonolo haholo ebile li otlolohile. Sebaka se seng le se seng se arotsoe ka likarolo tsa 100, 200, 400, 500, 600, 800, 800, 1000, 1500, 2000, 2500, 3000, 4000, 5000, le limithara tse 10000. Ha u se u fumane sesupa-tsela se hlokahalang ho e 'ngoe ea libaka tse reriloeng, u ka bona hore na u hloka nako e kae ho matha 200 e ngoe le e ngoe kapa limithara tse 400 nakong ea ho tsamaisoa ha maemo kapa tlholisano. Ehlile, motho o tlameha ho utloisisa hore ho thata haholo ho bonts'a lipalo tse joalo hantle. Empa ka ho hlaka u tla utloisisa hore haeba u rera ho matha, u re, marathone bakeng sa lihora tse 4, ebe u matha 5 km ea pele ka metsotso e 30, ho hlakile. Hore lebelo le lenyane mme ha lea lekana ho felloa ke lihora tse 4 tse reriloeng.
Ke boetse ke u hopotsa hore o ka odara lenaneo la koetliso ka bomong ho itokisetsa sebaka leha e le sefe ho tloha ho limithara tse 500 ho ea marathone. Ho etsa sena, tlatsa foromo: POTSO LEBAKA
U ka bala maikutlo ho tsoa ho baithuti ba ka ka mananeo a koetliso mona: LIEKETSENG LITEKO Kea u tiisetsa hore o tla ntlafatsa sephetho sa hau sa ts'ebetso ka lenaneo la koetliso la motho ka mong. Ntle le moo, o ka odara lithuto tsa video ha o itokisetsa libaka tse fapaneng. lintlha tse hlahang Lenaneng la Lipotso.
Ka tlase ke litafole. Tobetsa setšoantšong 'me e tla buloa ka boholo bo felletseng.
Limithara tse 1000
Limithara tse 3000
Limithara tse 5000
Limithara tse 10,000
Half marathon (limithara tse 21097)
Marathon (limithara tse 42195)
