Sayansi Yati Iyi Ndi Nthawi Yachangu Kwambiri Yothekera Yama Marathon Aakazi

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Kuthamanga kwambiri komwe munthu adathamangira mpikisano wothamanga: 2:02:57, wotsekedwa ndi Kenyan Dennis Kimetto. Kwa amayi, ndi Paula Radcliffe, yemwe adathamanga 26.2 mu 2:15:25. Tsoka ilo, palibe mayi amene angakwanitse kuthana ndi kusiyana kwa mphindi khumi ndi zitatu: Kusiyanaku kumachitika chifukwa choti amuna amakhala ndi ma waya mosiyanasiyana (ali ndi VO2 max-oxygen yochulukirapo yomwe othamanga angagwiritse ntchito- mwachitsanzo) kuposa ife, kotero iwo nthawi zonse amakhala ndi mwayi wothamanga. Koma, musachite nsanje kwambiri. Kafukufuku akuwonetsa kuti ife atsikana titha kuyenda bwino kuposa anyamata.

Gulu lomwe likuthamangali likutsutsana kwambiri za yemwe angaphwanye mbiri ya Kimetto pakuchita marathon pasanathe maola awiri (ndipo zidzachitika liti). Koma, popeza amuna ali ndi mwayi wopanda chilungamo, ofufuza amafuna kudziwa zofanana ndi mpikisano wamaola awiri azimayi. Lingaliro lawo, lofalitsidwa mu kafukufuku waposachedwa mu Zolemba pa Applied Physiology, ndikuti zachitika kale-kuti 2:15:25 ya Radcliffe ndi yovuta kwa mkazi monga momwe kuthamanga 26.2 mu 2:02 kuliri kwa mwamuna.

Pali zinthu zitatu zomwe zimaneneratu momwe marathon adzagwiritsire ntchito: kuchuluka kwa mpweya wa oxygen, malire a lactate, komanso chuma, akutero wolemba nkhani Sandra Hunter, Ph.D. "Ndimakonda kupeza zinthu zitatu izi mwa munthu m'modzi," akufotokoza. Radcliffe ndi amodzi mwazinthu zosowa, zomwe zimafotokozera chifukwa chake ali anamoly pankhani yamipikisano ya 26.2-mile. Podziwa izi, ofufuza adatenga nthawi yake yolembedwa pamipikisano yapadziko lonse lapansi ndipo adapeza kuti pali kusiyana pakati pa 12 mpaka 13% pamasiku othamanga. Izi zikutanthauza kuti mpikisano wa Radcliffe wa 2:15:25 ndi wofanana ndi mpikisano wothamanga wa maola awiri.

Radcliffe ndiye pachimake pa kuthekera kwazimayi, chifukwa chake mulole kuti akulimbikitseni kuti mukhale ndi chizolowezi chothamanga! Fulumira ndi Malangizo 5 awa kuti muthamangitse magawo olakwika pazotsatira zabwino ndikupeza momwe Mungathamangira Mofulumira, Kutali, Kulimba, komanso Kusavulaza. Kapena (tikukuyesani!) Kulembetsa gawo lanu loyamba kapena marathon athunthu.

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