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Ho matha 15 km. Norm, lirekoto, maqheka a ho matha 15 km

Ho matha lik'hilomithara tse 15 hase papali ea Liolimpiki, empa sebaka sena se atisa ho matha lipapaling tse ngata tsa bo-'mampuli.

Mekhahlelo ea pina ea kilomitara e 15 e abeloa ho tloha ho batho ba baholo ba 3 ho ea nkhetheng oa papali ea lipapali. Mabelo a tšoareloa tseleng e kholo.

1. Litlaleho tsa lefats'e ka li-km tsa 15 li matha

Motsamaisi oa rekoto ea lefats'e ea lebelo la 'mila o moholo oa 15 km hara banna ke semathi sa Kenya Leonard Komont, ea ileng a matha sebaka sena ka metsotso e 41 le metsotsoana e 13. O thehile katleho ena ka la 21 Pulungoana 2010 Holland.

Leonard Comont

Rekoto ea basali ea 15km ea 'mila o moholo ke ea semathi sa Ethiopia,' mampoli oa Liolimpiki makhetlo a mararo Tirunesh Dibaba, ea ileng a matha 15km ka la 15 Pulungoana 2009 naheng ea Netherlands ka metsotso e 46 le metsotsoana e 28.

2. Litekanyetso tsa tokollo bakeng sa banna ba 15 km

ShebaLikarolo, lipaloBocha
MSMKMCCCMKeIIIIIKeIIIII
15km––47:0049:0051:3056:00–––

3. Litekanyetso tsa ts'ebetso ea ho matha 15 km har'a basali

ShebaLikarolo, lipaloBocha
MSMKMCCCMKeIIIIIKeIIIII
15km––55:0058:001:03,001:09,00–––

4. Maqheka a ho matha 15 km

Sebaka se bohōle ba lik'hilomithara tse 15 ho hlakile hore se pakeng tsa halofo ea marathone le Lik'hilomithara tse 10... empa maqheka a mathang sebaka sena se tšoana le tse leshome ho feta km tse 21. Leha ho le joalo, 15 km ke sebaka se batlang se potlakile mme ha ho na nako ea "ho sesa" joalo ka halofo ea marathone.

Joalo ka sebaka se selelele, o hloka ho etsa qeto ea hore na o sebelisa maqheka afe.

Haeba o sa itšepe ka bokhoni ba hau, kapa o matha sebaka seo lekhetlo la pele, ho molemo ho qala ka lebelo le khutsitseng, ebe o eketsa lebelo butle-butle. Leqheka lena le bonolo hobane ha le kenyeletse monyetla oa ho khathala pele ho nako. Hangata ho etsahala hore qalo e potlakileng e u qobelle hore o fokotse butle haholo moleng oa ho qetela. Mona, ho fapana le hoo, o qala ka khutso. Mme ebe o nka lebelo. Ka maqheka a joalo le boitokisetso bo botle, o ka fihla habonolo ho baetapele lik'hilomithara tsa ho qetela tsa hole. Se ke oa tšaba taba ea hore qalong ba balehela hole le uena. Qalong lebelo le tla ba phahamela, mme qetellong ea sebaka o tla. Hangata sena se beha litholoana.

Haeba u kholisehile ka bokhoni ba hau, khetha nako e tloaelehileng 'me ue boloke ho fihlela qetellong ea sebaka. Ha e le hantle, matha lik'hilomithara tse ling le tse ling tse 3 ka nako e ts'oanang, ntle le tse tharo tsa pele le tsa ho qetela, tse lokelang ho potlaka hanyane. Ho matha ho tsitsitseng empa ho potlakile ho lemohuoa hamolemo ho feta, hobane, ha o sebelitse ka lebelo le itseng, ho phefumoloha ho ke ke ha lahleha mme 'mele o ke ke oa senyeha.

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