Hangata ha u itokisetsa ho matha ka mahareng le maeto a malelele, ba bangata ha ba utloisise hantle moelelo oa ho itokisa. Ka hona, hangata ho feta moo, ba qala feela ho matha sebaka seo ba se lokisetsang hangata kamoo ho ka khonehang. Mohlala, haeba ho na le litokisetso tsa ho matha kilomitara, ba leka ho matha kilomitara e le 'ngoe ka letsatsi bakeng sa lipalo kaofela. Ka lebaka leo, ha e sebetse, ebile e kotsi 'meleng.
Etsa koetliso ea hau ka lebelo
Sena se bolela hore karolo e 'ngoe ea boikoetliso e lokela ho hlophisoa molemong oa hore lebelo la ho matha ho bona le be holimo ho feta lebelo leo o tla tsamaea hole le lona.
Ha re nkeng mohlala ka mokhoa o ts'oanang Limithara tse 1000... Haeba o hloka ho hlola sebaka sena ka metsotso e 3, o tla hloka ho matha thupelong ka lebelo la metsotso e 2 metsotsoana e 50. Empa eseng kilomitara kaofela, empa likarolo tsa eona.
Ka mokhoa o ts'oanang, ho hlokahala hore o etse mosebetsi oa karohano ka likarolo tsa limithara tse 200-400-600, ka lebelo le phahameng ho feta o tla matha 1 km tekong kapa tlholisanong. Ho joalo le ka libaka tse ling.
Mohlala, etsa koetliso ka makhetlo a 10 limithara tse 200 ka phomolo ea metsotso e 2-3, kapa Limithara tse 200 ho matha habonolo. Mme limithara tse ling le tse ling tse 200, matha ka lebelo le leholo ho feta sekhahla sa karolelano ea kilomitara eo u rerileng ho matha ka eona.
Mohlala. Haeba u batla ho bonts'a metsotso e 3 metsotsoana e 20 ka kilomitara, joale metara e meng le e meng e 200 tseleng u lokela ho matha ka metsotsoana e 40. Ka hona, boikoetlisong ba hau, ha u ntse u tsamaisa libaka tse pakeng tsa phomolo, matha ka makhetlo a mang le a mang a 200 bakeng sa metsotsoana e 37-38.
Ho joalo le ka libaka tse ling. Haeba u ntse u itokisetsa ho matha 10 km mme u batla ho matha ka lebelo ho feta metsotso e 40, joale etsa mosebetsi oa karohano oa 1 km ka lebelo la 3 m 50 metsotsoana ka kilomitara. Pakeng tsa likarolo, phomola metsotso e 2 kapa ho matha habobebe limithara tse 200-400.
Kahoo, o tla tloaetsa 'mele oa hau ka lebelo le phahameng. 'Me ha u matha sebaka ka lebelo le tlase, ho tla ba bonolo ho se hlola, hobane' mele oa hau o na le pokello ea lebelo.
Koetlisa mamello ea hau
Haeba u tlameha ho matha 3 km, e le hore 'mele o mamelle ho matha sebaka se joalo, e hloka polokelo ea mamello. Ka mantsoe a mang, o hloka ho matha ka libaka tse 6-10 km. Sena se tla etsa hore 'mele oa hau o itokisetse ho matha metsotso e 10 kapa 12, hobane o tloaetse ho matha sebaka se selelele.
Molao ona o sebetsa le ho likarolo tse telele. Empa e tlameha ho sebelisoa ka tsela e fapaneng hanyane.
Mohlala, haeba o hloka ho bonts'a sephetho se setle ho ho matha halofo ya marathone kapa marathone, ka hona u ke ke ua khona ho matha khafetsa 40-50 km bakeng sa ho ba le polokelo ea mamello.
Sena se fokotsoa ke ho tsamaisa molumo oa beke le beke. Ho lumeloa hore, ho hlola marathone, o hloka ho matha ka 200 km ka khoeli. Ke 50 km ka beke. Molumo ona hangata o lekane hore 'mele o be le polokelo e joalo ea ho mamella ho matha marathone butle butle ntle le ho ema. Le ha ho le joalo, pele, ho kanna ha se lekane hore motho a ka matha lik'hilomithara tse 42, mme la bobeli, haeba o sa batle ho matha marathone feela, empa ho bonts'a sephetho, joale mileage e tla tlameha ho eketsoa.
Limathi tsa limathi tsa matha li matha ka limithara tse 800-1000 ka khoeli, li sebelisa molao oa mamello feela. Amateur ha e khone ho lefella molumo o joalo. Ka hona, khafetsa ea hlokahala. E le hore 'mele o se ke oa hlaphoheloa ka botlalo mosebetsing o fetileng, mme o se o ntse o fumana mojaro o mocha. Ke pheta, ho fihlela qetellong, sena ha se bolele hore ha ke a fola ho hang. Haeba u matha ka matla a ho qetela, u tla mpefatsa 'mele oa hau le liphetho tsa nako e tlang. Ho sebetsa ka thata ho se na thuso ho mang kapa mang.
