Pele marathone e qala, semathi se hloka ho ela hloko lijo tsa sona ka kakaretso, ka lebaka leo motho a tla khona ho lokisetsa 'mele sebaka se thata sa bokamoso.
Ho hlokahala hore u ele hloko haholo lijo nakong ea matsatsi a 15-20 pele ho qalo, le matsatsi a 7-10 pele ho moo, ho lokela ho sebelisoa lijo tse khethehileng tsa marathon ea lapeng, tseo marathone a tla feta ntle le mathata le ha bonolo.
Lijo pele ho marathone
Ts'ebetso ea liatleletiki e tla itšetleha ka boikoetliso ka kakaretso le khetho e khethehileng ea lijo ho boloka moatlelete a le matla le mamello.
Ho fihlela lebaleng la maoto le nakong ea peiso, mafura a 'mele a tlameha ho ba a ikhethang ho khotsofatsa tlhoko ea semathi ea matla, e senyehang haholo ka lebaka la ho matha nako e telele.
Phepo e joalo e bapala karolo ea bohlokoa ho hlola libaka tse telele mme motsotso ona o hloka boiteko le nako e ngata, ho molemo ho fetohela lijong tse joalo matsatsi a 14-15 pele ho qalo.
Ba seng ba nkile karolo marathons makhetlo a mangata ba tseba hore na lijo tse nepahetseng tse nepahetseng li bohlokoa hakae, ho ekelletsa moo, o lokela ho laola takatso ea hau ea lijo, hobane sena se ama litholoana tsa tlholisano haholo. Ho kgothaletswa ho fetohela lihlahisoa tse nang le lik'habohaedreite tse fapaneng tse rarahaneng, ke meroho, lijo-thollo le bohobe, likhoeli tse 1.5 pele ho tlholisano.
Mosebetsi oa mantlha oa lijo ke ho lokisa mmele oa semathi bakeng sa tlholisano, motho o mamella le ho tepella hanyane, mme matla a hae a ba maholo le ho feta.
Tsepamisa maikutlo ho lik'habohaedreite
Sisteme e akaretsang ea phepo pele marathone e bohlokoa haholo, mafura a tlameha ho fihlela litlhoko tsa mmele ka nako ea peiso. Ke monahano o fosahetseng oa hore ho molemo ho ja hanyane pele o matha ka matsatsi a 7 molemong oa ho theola boima ba 'mele kapele le ho ikoetlisa haholoanyane.
Pele o qala, o hloka ho fetola lijo tsa hau ka ho hlaka, moo bohlokoa bo boholo bo hokelletsoeng lijong tsa khabohaedreite, ho jarisoa ha lik'habohaedreite ho hlile ho ntlafatsa boleng ba ho matha, mme setsebi se seng le se seng se tla lumellana le sena.
Ho na le mekhoa e 'meli ts'ebetsong ea marathone, e' ngoe ea eona e bitsoa Amerika, 'me ea bobeli ea Europe, leha e le hore mothamo o ts'oana - e kenya' mele ka lik'habohaedreite:
- Ho fokotseha ha k'habohaedreite ka bongata bo fetelletseng, matsatsi a mang a 3-4 pele ho lebelo la semmuso ka boeona, ho ba le koetliso e boima, moo lipalo li lokelang ho ba holimo. Koetliso e joalo e ka lebisa ho felloeng ke matla a matla, ebe lijo tse mafura le liprotheine lia tlosoa, 'me lijo ka botsona li tla tlameha ho ba le li-carbohydrate tse 80%. Koetliso e tsoelang pele ha e sa ts'oaroa ho fihlela qalong, ka lebaka leo moatlelete a tla ba le matla a holimo, a bohlokoa haholo bakeng sa marathone.
- Keketseho e potlakileng ea kakaretso ea lijo tsa k'habohaedreite le boemo bo phahameng ba koetliso bo lula nako e telele, mme matsatsi a 3 pele ho qalo, palo ea liprotheine le mafura e lokela ho fokotsoa haholo. Ebe palo ea lihlahisoa tse fapaneng tsa k'habohaedreite li eketseha lijong, koetliso e ka ba le boitlhakiso bo bobebe bo eketsehileng. Joale, lihora tse 3 pele ho marathone, ho na le lijo tse akaretsang tse nang le 70-80% ea lik'habohaedreite, 20% ea protheine le mafura a 10%, ke hore, ka se nang le lik'habohaedreite tse ngata lijong.
Bo-rasaense ba pakile nako e telele hore ke lik'habohaedreite tse tla ama haholo litholoana tsa lipapali, hobane 'mele oa motho o tla kopanya glycogen e tsoang ho lik'habohaedreite tsena, ke hore, mohloli oa matla.
Ho fihlela mabelo ka boeona, ho hlokahala hore ho fanoe ka glycogen 'meleng, mme molemong oa phepelo e joalo ho lekana mabelo a marang-rang, ho sebelisoa mekhoa e mengata ho netefatsa hore ho na le mehloli ea matla ka mokhoa oa glycogen.
Likhoeli tse 3-6 pele ho tlholisano, lingaka le litsebi tsa phepo e nepahetseng ba tla tlameha ho ithuta karabelo ea 'mele oa semathi se seng le se seng le ho etsa lijo ka bo tsona. Matsatsi a 7-9 pele ho qalo, palo ea lik'habohaedreite lijong e lokela ho ba ho fihlela ho 35%, matsatsi a 4-6 ho isa ho 70%, mme ka letsatsi la tlholisano ho fihlela ho 80%, lijo tse joalo tse nang le lik'habohaedreite li tla eketsa pokello ea glycogen.
Lijo tsa protheine pele ho marathone
Sejo se tloaelehileng sa protheine ke eng: tlhapi, nama le lijo tsa leoatleng, hammoho le lero la tamati le likomkomere, lihlahisoa li lokela ho ba le ligrama tse 5 tsa lik'habohaedreite. ka 100 gr. lijo. Lihlahisoa tsa lebese tse lumelloang lihlahisoa tse tloaelehileng ke botoro le kefir, chisi le lebese, tranelate le chisi ea kottage, tranelate e bolila.
Morero oa khale oa pre-marathon oa lijo ke moralo oa lijo tsa protheine o lateloang ke lijo tse ikhethileng tsa k'habohaedreite tse hlokehang ho semathi se seng le se seng, ho latela bakoetlisi ba phahameng. Lijo tsa mantlha tsa protheine ke nama ea nama ea khomo le ea tlhapi, hammoho le mahe, chisi ea kottage le chisi, empa ho lokela ho ba le bonyane ba phofo, lijo-thollo le lipompong.
Koetliso e lokela ho ba bobebe ha ho jeoa, tsena ke lintho tse nyane tse tsamaeang ka lebelo, empa pejana ho moo, ho ikoetlisa ka thata le ka matla.
Boemo bo ka sehloohong mona ke ho ba sieo ha linoko tse halikiloeng, hammoho le lijo tse tloaelehileng tse mafura, phetoho e potlakileng ea lijo tse thata ha e lakatsehe ho batho ba nang le lefu la tsoekere. Mosebetsi o utloahalang oa lijo ke ho eketsa ka potlako pokello ea glycogen 'meleng oa moatlelete, ke hore, qalong o tla ba le mehloli e meholo ea mafura.
Mona ke mohlala oa phepo ea protheine pele ho marathone:
- Letsatsi la 1. Ntle le ts'ebeliso ea lik'habohaedreite, tee e tala le e ntšo ea lijo tsa hoseng, o ka hlahisa chisi ea chisi le chisi e thata e fapaneng, tlhapi le nama motšehare, hammoho le makhooa a mahe le moro. Ho ja lijo tse halikiloeng, ho hlokahala koetliso e ntle, ke hore, ho matha ho fihlela ho 20 km, le bakeng sa semathi se nang le boiphihlelo ho fihlela 25 km kapa ho feta.
- Letsatsi la 2. Lijo tsa hoseng feela tee 'me ha ho na tsoekere e ekelitsoeng, o ka ja chisi ea kottage le chisi, lijo tsa thapama li ts'oana le ka Letsatsi la 1 le caviar e khubelu, koetliso ke lebone la mahala le fihlang ho 8-10 km.
- Letsatsi la 3. Lijo tsa hoseng li ts'oana, ke hore, tee e se nang tsoekere, o ka ja chisi ea kottage, lijo tsa motšehare joalo ka ka Letsatsi la 2, ntle le lijo tse halikiloeng, o matha lik'hilomithara tse 3-5 ho futhumala, o hloka ho potlakisa, le ho matha le ho thula hanyane. Joale mantsiboea u ka ba le tee e tsoekere le batho ba qhekellang, hape u ka ja bun.
- Letsatsi la 4. Lijo tsa hoseng ke tee e tsoekere, o ka ba le bun e le 'ngoe le croutons, ho khothalelitsoe toast e nang le mahe a linotši le jeme, ebe o matha metsotso e 30, ebe o ka ja ntho e ngoe le e ngoe ka nepo, empa ka likarolo tse nyane feela. Lijo tsa mots'eare tsa Letsatsi la 4 hangata li na le raese le pasta, hape o ka ja yoghurt le mafura a tlase kefir e tloaelehileng.
- Letsatsi la 5. Lijo letsatsing lena li ts'oana hantle le Letsatsi la 4, ho matha habobebe ho feta metsotso e 25, ho thibetsoe ho noa meroho, meroho e mecha ka bongata e lumelloa.
- Letsatsi la 6. Lijo li ts'oana le ka letsatsi la 5, 5 km ho ikoetlisa ka lebelo le tloaelehileng la ho futhumala, ho potlakisa 3-4, ho phomola ha metsotso e 5 hoa hlokahala.
- Letsatsi la 7. Letsatsi la mmarone ka boeona, lihora tse 2 pele ho moo, lijo tsa hoseng tsa linoelo tse 1-2 tsa tee e tloaelehileng e monate, u ka ba le li-crackers le jeme.
Seo u ka se jang libeke tse 'maloa pele ho qala
Semathi sa marathone se lokela ho tseba ka ho hlaka hore na se ja eng libeke tse 'maloa pele ho lebelo la lona, hammoho le livithamini tse kang C le B complex, hammoho le li-multivitamine. Pele ho qala, mafura, kofi le lilamunu li qheleloa ka thoko lijong ka libeke tse 'maloa, hape ho molemo ho tlohela lijo tse mafura le tse boima.
Ho bohlokoa ho lebala ka limela tsa mofuta oa linaoa, ho lokela hore ho be le lijo tse se nang fiber tse ngata, ho ja haholo ho thibetsoe leha ho na le meroalo e mengata ea phepo ea k'habohaedreite. Ho kgothaletswa hore o be hlokolosi ka lihlahisoa tse fapaneng tsa lebese, o lebale ka ho leka lijo ebe o latela ka ho hlaka likabelo tse behiloeng. Merero ea kakaretso ea lijo e tla fetoha libeke tse 'maloa pele ho peiso ka boeona, lijo tse thata li se li thibetsoe mona.
Lijo tsa protheine lia tlameha, tse lokelang ho fapana le lijo tsa khabohaedreite, sepheo se seholo ke khaello ea glycogen. Ka lebaka la lijo le boikoetliso bo matla, matsatsi a 14-15 pele ho qalo, glycogen e fokotseha ho tloha ho 1.5 mg ho ea ho 0.5 mg ka 100 g ea mesifa ea mesifa. Ho feta moo, tahlehelo e joalo e tlatsitsoe haholo 'me mabenkele a glycogen a tla nyolohela ho 3-4 mg, e leng karabelo e tloaelehileng ea ts'ireletso ea' mele oa motho.
Kemiso ea lijo e ka ba 3: 3 kapa 2: 4, ena ke karolelano ea lik'habohaedreite ho palo ea matsatsi a lijo. Ho hlokahala matsatsi a mang a 30 ho laola koetliso e tloaelehileng ka ho matha ha 32 km kapa ho feta, libaka li lokela ho ba tlase ho tlholisano.
Ho se ho ntse ho e-na le matsatsi a 14 pele ho ts'ebeliso, ts'ebeliso ea lik'habohaedreite e nang le index e tlase ea glycemic ea eketseha, haholo-holo lijo tse tsoang koro e tloaelehileng, hammoho le lijo-thollo le raese. Butle-butle eketsa palo ea lijo tsena matsatsi a 10 pele ho peiso ho fihlela matsatsi a 7 pele ho lebelo la mokoka.
Seo u ka se jang bekeng e fetileng pele ho qalo
U lokela ho itokisetsa pele ho marathone esale pele, ke phepo e bohlokoa haholo mona, lijo pele u koetlisoa le kamora hore li nahane ka likhabohaedreite, mafura le protheine. Ho kgothaletswa phepo e ntle ea lipapali le meroho le litholoana, ha o ntse o ka ja peo le linate, mme nama e lokela ho tsoa feela liphoofolong tse jang joang, hape ho hlokahala poone le habore.
Ka holim'a tsohle o lokela ho ja meroho, litholoana, ho ja nama le tlhapi le ho feta, joale ho tla feela lihlahisoa tsa lebese le lijo-thollo tse tloaelehileng. Ts'ebeliso ea meroho le litholoana lia tlameha, lijo li lokela ho ba tsa boleng bo holimo feela, hape ho lokela ho ba le lipompong tse nyane kamoo ho ka khonehang.
Ho ikoetlisa ho etsoa hantle haholo hoseng, hobane litlholisano hangata li etsahala feela hoseng, lijo tsa hoseng li lokela ho ba le k'habohaedreite, o ka ja meroho le litholoana, etsa bonnete ba hore o ba le lijonyana, lijo tsa mots'eare le sopho le lijo-thollo, 'me lijo tsa mantsiboea hangata ha li na nama.
Seo u ka se jang lihora tse 'maloa pele ho qala
Baatlelete ba fapaneng ba na le lipepe tsa bona tse ikhethang tsa phepo e nepahetseng lihora tse 1-2 pele ho qala, hangata lik'habohaedreite kapa poleiti ea pasta e phehiloeng hantle. Bahlabani ba nang le boiphihlelo le bona ba ka eletsa oatmeal kapa buckwheat le raese, hobane lijo-thollo tsena li na le lik'habohaedreite tse fapaneng, motsotso ona o lokela ho fuoa nako le tlhokomelo e ngata, hobane bophelo ba mmatlelete le boiketlo ba hae li its'etleha ho sena.
Ho matha ka mpa e ntle ha ho hlile ha ho na thuso, o ka ja lijo tse bobebe, ke hore, libanana kapa liapole, mona ho hongata ho latela taba ea hore haeba maobane, leha o sa batle ho ja, etsa lijo tsa hoseng tse bobebe. Empa ha ua lokela ho noa metsi halofo ea hora pele ho qalo 'me ena ke ntlha ea bohlokoahali, ho ka etsahala hore, haeba e se liapole, ebe libaka tse fapaneng tsa matla, o ka ja linate esita le litholoana tse omisitsoeng, ke hore, lik'habohaedreite tse telele.
Lijo nakong ea marathone
Palo e hlokahalang ea lik'habohaedreite
Ho eketsa phepelo ea palo yohle ea glycogen boemong bo hlokahalang, ho ile ha qaptjoa mojaro oa marathon oa lik'habohaedreite ho fihlela ho 4000-4200 kC, ho latela mmele o itseng.
Lijo tse joalo tsa marathone li boetse li bitsoa MUN, sepheo sa eona ke ho fokotsa mehloli ea glycogen ka boeona ho fihlela moeli o itseng, e le hore 'mele o ka qala ho o bokella feela bakeng sa ts'ebeliso ea nako e tlang, e bohlokoa haholo ho moatlelete.
U lokela ho hlokomela tloaelo ea glycogen le pele u qala matsatsi a 2-3, ha ho le molemo hore u se ke ua hokahanya lihlahisoa tsa k'habohaedreite tse kang bohobe le lijo-thollo, hape ho lokela ho hopoloa hore metsotso e 75 ea pele e sebelisoa ho fihlela 60 g ea lik'habohaedreite ka hora.
Mafura a ntse a lokela ho tlatsoa metsotsong e meng le e meng e 30, leha mafura a tla ba joang ho latela semathi ka boeena; nakong ea marathone, li-gels tsa matla a fapaneng lipaketeng li nepahetse. Moatlelete ea tloaelehileng o khetha lihlahisoa tsa tlhaho tse tloaelehileng, e kanna ea ba linate le libanana, hammoho le peo esita le litholoana tse omisitsoeng.
Khetho e loketseng e ntse e le mekoallo e khethehileng ea matla, baatlelete ba bangata ba bile ba ja li-sneakers, lipompong le li-dragees khafetsa ho eketsa mehloli ea bona ea likhabohaedreite. Ho boetse ho na le linyeoe ha limathi li ja lijo tse fapaneng tsa litapole, leha sena se le molemo feela bakeng sa marang-rang a marang-rang, 'me bakeng sa libaka tse fihlang ho 42 km sena ha sea lokela ho etsoa, o hloka hape ho hopola ka li-isotnik tse hlokoang ho eketsa maemo a utloahalang a lik'habohaedreite.
O ka fumana matla a marathone hokae
Matla a loketseng marathone ke lik'habohaedreite, hobane nakong ea merabe e melelele e thata, matla a tla nkuoa feela ka pokello ea glycogen, e leng khabohaedreite ea polokelo. Glycogen ke mofuta o ka sehloohong oa ho boloka tsoekere e tloaelehileng liseleng tsa lisele tsa motho, eo boemo ba eona bo theohelang nakong ea ho matha, ntle le glycogen, mafura le protheine li ka sebetsa joalo ka betri.
Ho lokela ho hopoloa mona hore bongata ba lik'habohaedreite le maro ao motho a ka a mamellang a eketseha nakong ea marathone, ka hona o ka nka hanyane ho feta tloaelo. Lijo tsa protheine li sebelisetsoa ho khutlisa semathi, 'me tsepamiso e shebile ho li-carbohydrate.
Bakeng sa marathone e mong le e mong, ho hlophisoa mokete oa pasta, moo moatlelete a ka eketsang boemo ba hae ba glycogen, khetho e ntle ka ho fetesisa ke gel ea matla, hape le metsi a fuoa marathone ho khutlisa matla, ke 'mele oa moatlelete feela o lokelang ho itokisetsa li-gel tsena esale pele.
Likhetho tsa lijo tse phetseng hantle nakong ea marathone
- Gel ea lipapali. Gel e joalo ke phepo e sebetsang ka ho fetesisa ebile e bonolo ka har'a marathone, mona, ntle le gel ka boeona, li-amino acid esita le caffeine li ka sebelisoa. Gel e ntle joalo ea lipapali ke jeme, sebopeho sa gel se sebetsa hantle ebile se ka sebelisoa habonolo nakong ea lebelo la mokoka.
Gel e bonolo ho e sebelisa kamoo ho ka khonehang, e na le tatso e tsoekere ebile e le tsoekere, leha e ka baka maikutlo a fokolang a makatsang, ka hona ho kgothaletswa ho leka li-gel le nakong ea koetliso. Ho ea ka lipalo tsa bo-rasaense, gel e lekane e le matla bakeng sa 'mele bakeng sa matsatsi a mararo a peiso ka lebelo la 25 km / h, ke eena ea tla khutlisa glycogen, ke hore, mafura a ho matha.
- Litholoana. Bakeng sa marathone ka 'ngoe, kamora lik'hilomithara tse 5, ho theoa ntlha e tloaelehileng ea lijo, moo metsi le lijo li fanoang, khetho e nepahetseng e sehiloe lilamunu le libanana. Libanana li jeoa hamolemo, kaha li na le lintho tse ngata tse ikhethang tse kang potasiamo le magnesium tse tla kokobetsa mahlaba a semathi peisong.
- Litholoana tse omisitsoeng. Litholoana tse omisitsoeng li na le matla a phahameng haholo, kaha li na le lik'hilojule tse ngata, li na le thuso ebile li bohlokoa bakeng sa bophelo bo botle, leha li ka baka maikutlo ka mpeng nakong ea mokoloko. Litholoana tse joalo tse omisitsoeng hangata li kenyelletsa matsatsi le liapolekose tse omisitsoeng, ke sehlahisoa sena feela se lokelang ho tloaela ha se ikoetlisa pele ho marathone.
- Izotnik. Li-Isotnik li tla ajoa ka bobeli hole mme kamora 'marathone ka boeona, e sebeletsa ho khutlisa letsoai le metsi, leha isotnik e fana ka mojaro sebakeng sa sebete, se ka lebisang ho bohloko bo bohloko lehlakoreng.
- Cola, Matla. Matla a joalo le cola hangata li fuoa haufi le mohala oa ho qetela, kaha bohareng ba hole, cola e ka baka ho se phele hantle. Ho kgothaletswa ho noa lino tse tahang le cola feela ntle le likhase le ho hlapolloa ka metsi a hloekileng a diminerale, a khothalelitsoeng ke baatlelete ba nang le boiphihlelo.
- Libare tsa lipapali le chokolete. Baatlelete ba fetang halofo ba tla khetha lijo tsena bakeng sa marathone, leha limathi tse nang le boiphihlelo li re lipompong li ka ba boima ka mpeng.
- Phepo ea lipapali. Lijo tse joalo tsa kamehla tsa lipapali ke Creatine, e tahiloeng le pele e qala, hammoho le BCAAs le Carnatine, tse hlokoang bakeng sa ts'ebeliso ea mafura joalo ka mafura, Caffeine le Guarana le tsona lia khothaletsoa, empa moatlelete o lokela ho khona ho li nka.
Seo u ka se jang kamora 'marathone?
Karolo e joalo ka ho fola kamora 'marathone ka boeona ke sehokela sa bohlokoahali, ho sa tsotelehe boiphihlelo ba semathi. Haeba libaka tse tsamaeang li le khutšoane, joale motho o hlaphoheloa kapele, 'me haeba e ne e le lebelo le leholo, semathi se tla khona ho fola feela kamora fensetere ea matsatsi a 14.
Nako e joalo ea ho hlaphoheloa e tla ts'oana le semathi se nang le boiphihlelo sa marathone le motho ea tloaelehileng, e le hore a fole kapele, phepo e itseng, ho silila le ho otlolla mesifa lia hlokahala. E boetse e hloka bate e ntle ea letsoai ho phomotsa mesifa le ho ntlafatsa mosebetsi oa manonyeletso, ntle le sena, ho tsamaea hangata literateng tsa toropo hoa hlokahala.
'Mele oa semathi kamora' marathone o tla felloa ke metsi, ka hona motho o hloka ho noa maro a vithamine, hape le ho ja haholo, lijo li lokela ho ba le phepo, li matlafatsoe hape li be le lik'habohaedreite tse ngata.Hanghang kamora 'marathone, ha' mele o kokobela, o lokela ho noa lik'habohaedreite tse silang habonolo ha o eketsa liprotheine tse nyane mme ka ho khetheha o je libanana tse 1-2 ka letsatsi.
Lijo li lokela ho ba le lik'habohaedreite tse ngata, hape ho hlokahala lijo tsa protheine bakeng sa ho hlaphoheloa ha mesifa, ts'ebetso ena ea ho hlaphoheloa e tlameha ho etsoa ka mokhoa o nang le kelello le ka bohlale. Haeba 'mele o hloka metsi, ha oa lokela ho haneloa, sopho ea kana e tla ba molemo haholo ebile e bohlokoa bakeng sa semathi sa marathone, se tla khutlisa matla a hau kapele.
Ho kgothaletswa hore o je lijo tse se nang mafura haholo, kaha ha e na lijo tse silang hantle, ntho ea mantlha ke hore ho na le lik'habohaedreite le liprotheine tse ngata tse lokelang ho fanoa ka bongata bo itseng. Limathi tse ngata tsa marathone li sebelisa ntlha ea bohlokoa joalo ka metsi a tloaelehileng a diminerale ka ho eketsa mahe a linotši le jeme e fapaneng, tee e tala le eona e na le thuso.
Lijo tsa ho hlaphoheloa ka kakaretso ka potlako li lokela ho ba le li-carbohydrate tse ka bang 80%, e ka ba chisi le lisalate tse fapaneng, hammoho le spaghetti, buckwheat le raese, etsa bonnete ba hore u ja lijo tsa leoatleng. Ho bohlokoa hape ho lebala ka lijo tse nang le mafura le lipompong, ho tlameha hore ho be le mefuta e fapaneng ea lithollo, hammoho le meroho le bohobe.
Litlhahlobo tsa limathi tsa marathone mabapi le lijo
Gilmore, 33, USA, California, sebaka sa bohlano ho Boston Marathon 2006. Ho kgothaletswa ho ela hloko lijo pele ho nako, haeba peiso e ka Sontaha, joale eketsa palo ea lijo tse nkiloeng ho tloha ka Laboraro. Etsa sena esale pele, kaha 'mele o ka monya likhalori tse 300 feela tsa lik'habohaedreite ho tsoa tšebetsong e le' ngoe, mme tse ling tsa tsona li hlokahala ho qala. U lokela ho ja hanyane ho feta kamoo ho tloaetsoeng ho etsoa e le hore u tlatse litanka tsa hau hantle, 'me' mele o itokiselitse tlholisano.
Fauja Singh, India, o qalile ho matha ha a tloha India a ea London, ka nako eo o ne a se a le lilemo li 80, mme ka selemo ho isa ho tse 90 o ile a matha London Marathon ka lihora tse 7. Mme ha a se a le lilemo li 93, o ile a matha sebaka sena ka lihora tse 5 le metsotso e 40, a etsa rekoto ea lefats'e, Fauja o fa motho e mong le e mong likeletso tsa hore a se ke a ja lijo tse halikiloeng, a tlohele ho tsuba, a qobe joala, hape a be vegan le ho ja nama e nyane.
Madonna Bader, Washington, USA. Bader, ea lilemo li 83, o ikakhetse ka setotsoana marathong le libaesekele, moitlami enoa ea tsoang United States o ntse a nka karolo ho triathlon ho tloha lilemo tse 52. Madonna Bader o khothaletsa lijo tse tloaelehileng bakeng sa limathi tsa marathone tse tsoang meroho e fapaneng e phehiloeng, mme o nka bophelo bo botle e le setlhare se molemohali.
Dmitry Baranovsky, ea tšoereng rekoto Ukraine, ea hapileng limarathone tsa Fukuoka, semathi sa mabelo se khothaletsa lijo tse fapaneng, 'me le eena o rata lijo tse tsoang lijong tsa leoatleng le tsa leoatleng. Moatlelete hangata o ja makhetlo a 2-3 ka letsatsi, ho kenyelletsa moo, o re ho lokela ho etsoa li-snacks tse bobebe, hangata chisi le bun, hammoho le li-omelets le tee e tala.
Yaroslav Mushinsky, ea tšoereng rekoto ea Moldova, o rata ho pheha, o khothaletsa limathi tsohle tsa mabelo ho ja lijo tse ngata tsa leoatleng, 'me ka mokhoa o fapaneng haholo, lijo tsa hoseng tsa Yaroslav ke toast le tee kapa kofi e nang le chokolete e tloaelehileng.
Le pele ho mabelo, baatlelete ba lokela ho itokisetsa litlholisano tsa bohlokoa libeke tse 3-4 pele ho lebelo, ho bohlokoa haholo ho ela hloko lijo tsa bona. Morero oa mantlha oa phepo e joalo ke ho lokisetsa 'mele oa hau hantle bakeng sa libaka tse hole, hore ho se ke ha ba le litlamorao tse thata, mme' mele ha o hane ho tsoela pele ho sebetsa.
Hore marathone a tsamaee hantle, phepo ea lipapali e khothaletsoa haholo, ke hore, mefuta e fapaneng ea li-gel le phofshoana, tharollo ea matla a khethehileng, phepo e joalo e lokela ho ba ntle le maiketsetso. Ka lebaka la lijo tse khethehileng tsa pre-marathon, mabenkele a semathi a glycogen a tla nyoloha haholo ho tloha ho 3200 kC ho isa ho 4200 kC, e leng bohlokoa haholo bakeng sa marathone ea nako e tlang.
