Ke lokela ho ikoetlisetsa marathone joang?
E le hore u ikoetlisetse marathone, qala ho ikoetlisa libeke tse 16 ho isa ho tse 20 pele ho letsatsi la peiso. Lik'hilomithara tsa hao tsa beke le beke li lokela hore ebe li ka ba lik'hilomithara tse 30 ka beke,'me u ka matha lik'hilomithara tse 10 ka beke. Butle-butle eketsa lik'hilomithara tseo u li tsamaileng beke ka 'ngoe ka 10% ho ea ho 20%. U ka boela ua ikoetlisa ho latela nako eo u e qetileng u le ka maoto, ho e-na le ho latela hore na u tsamaile lik'hilomithara tse kae. Ho ka 'na ha hlokahala hore u fetole lijo tseo u li jang ho itšetlehile ka hore na u ikoetlisa ka matsatsi a makae ka beke le hore na metabolism ea hao e sebetsa joang. Qoba ho tsoa likotsi ka ho otlolla'mele letsatsi le leng le le leng le ka ho ikoetlisa bonyane hang ka beke. Bonyane matha lik'hilomithara tse 18 ho ea ho tse 20 ka makhetlo a mararo libekeng tse tšeletseng tse fetileng tsa koetliso ea hao. Libeke tse peli pele ho peiso, fokotsa lebelo leo u tsamaeang ka lona hore le be khutšoanyane,'me u tsamaee lik'hilomithara tse 15 ho ea ho tse 17 le lik'hilomithara tse 10 ho ea ho tse 12.