Qeqesha ukujabulela ukuhamba kwakho kokuqala kwe-10K
Ingabe ufuna ukuqeqesha ukuhamba uhambo lwe-10K futhi uzibuze ukuthi ungaqala kanjani? Ukuhamba ngamakhilomitha angu-10 (10K) ngamamitha angu-6.2 ubude. Ibanga elivamile losizo lugijima futhi luhamba futhi ibanga elijwayelekile lezimoto ze-volkssport. Abaningi abahamba ngezinyawo bagcwalisa ukuhamba okungu-10K emaminithini angu 90 kuya emahoreni amabili. Nasi isimiso sokuqeqesha ukukuthola kusukela embhedeni kuze kube sekugcineni, uzizwa ukhululekile.
Izinhloso zokuqeqesha zokuqala ezingu-10K
- Hamba ngezinyawo ezingu-10K (6.2 miles) ngamahora amabili noma ngaphansi.
- Thuthukisa indlela yakho yokuhamba nokuhamba okuhambayo.
- Zizwa kahle ngemuva kokuqeda ukuhamba kuka-10K.
Okudingekayo kokuqala kwe-10K
Uhlelo luhlelelwe abantu abangazange baqale ukuhamba ngempilo kodwa abangenayo izinkinga ezinkulu zezempilo. Uma unesimo sempilo esibalulekile, cabanga ngokufuna iseluleko sezokwelapha ngaphambi kokuqala uhlelo lokuzivocavoca .
Uhlelo Lokuqala Lokuhamba Nge-10K Lokuqala
- Uzoqala ukusebenza ekwandiseni isikhathi sakho esichitha ukuhamba nokuthuthukisa ifomu lakho lokuhamba. Ukusebenza ngesivinini kuza kamuva.
- Ukuhamba ngeviki elingakapheli kuzonikeza ubuncane bokunciphisa isikhathi sokuzivocavoca ngesonto ngalinye ukuze ugcine impilo. Ungase ufise ukwenza nokusebenza kwamandla ezinsukwini ezihlukile, okunconywa impilo.
- Ngolunye usuku isonto ngalinye liyisikhathi eside sokwakha ama-mileage elizokusiza ukuba uhlakulele ukukhuthazela futhi uthinte izinyawo zakho ukuvimbela amabhulashi.
- Gcwalisa isonto ngalinye bese uhlola ukuthi uzizwa ukhululekile yini ukuze uqhubekele esontweni elizayo. Kuwukuhlakanipha ukuphinda isonto uma uwa ngemuva noma uthola kuyinselele kakhulu.
Iviki 1: Qala Ukuhamba
- Ukusebenza: imizuzu engu-15 ukuhamba ngezinga elilula, okuhloswe ukuba uthole amaminithi angu-60 kuya kwangu-75 ngesonto lokuqala.
- IShedyuli: izinsuku ezingu-5. Izinsuku zokuphumula ezingaphakathi kweviki, ungaphindi usuku olungaphezu kosuku olulodwa ukuze uhlakulele ukuvumelana.
- I-Shin Splints: Ungase uzizwe ubuhlungu emikhanyeni yakho lapho uqala uhlelo lokuhamba. Lokhu kuvamile. Bheka indlela yokuvimbela nokwelapha ama-shin splints .
Isonto 2: Thuthukisa indlela yakho yokuhamba
- Ukusebenza: Ukwandisa isikhathi sokuhamba ukuya emaminithini angu-20 ngezinsuku ezine ngesonto.
- Usuku lwesihlanu lokuhamba usuku lwama-mileage lokuhamba ngamaminithi angu-30.
- Indlela Yokuhamba : Ukuhamba kahle nokuhamba kahle nokusetshenziswa kahle kwezinyawo, isiteleka, ukususa kanye nokunyakaza kwesandla kuzokuthuthukisa isivinini sakho sokuhamba kanye nezinzuzo zempilo. Sebenzisa le tutorial endleleni yokuhamba yefomu yabaqalayo .
Iviki 3: Ukuhamba okulinganiselwe
- Ukusebenza: Ukwandisa isikhathi sokuhamba sokuhamba ukuya emizuzwini engu-25, izinsuku ezine ngesonto.
- Usuku Lokwakha Ngama-Mileage: Ngosuku lwakho lwesihlanu lokuhamba, hamba imizuzu engu-45.
- Hamba ngesivinini esisheshayo ukuletha isilinganiso senhliziyo yakho endaweni engalingani kakhulu .
- Ukuphefumula kwakho kuyoba ngokushesha kunokujwayelekile
- Kumele usakwazi ukukhuluma kodwa kungaba nzima ukucula.
- Bona okuningi mayelana nokuthi ukuhamba okukhamayo uzizwa kanjani .
- Hlela ukuthuthuka okuqhubekayo kokuhamba nokusebenza ukuhamba izicathulo namasokisi. Lokhu kuzokusiza ukuvimbela amabhuleki ngezinyawo ezinde. Bona ukuthi ungakhetha kanjani izicathulo zokuhamba ezifanele kanye namathiphu ekuthengeni amasokisi okuvimbela ukuhamba nge-blister .
Iviki 4: Ukwakha i-Mileage
- Ukusebenza: Khulisa isikhathi sokuhamba sokuhamba ukuya emaminithini angu-30, izinsuku ezingu-4 ngesonto, ngezinga elilinganiselwe.
- Usuku Lokwakha Ngama-Mileage: Hamba imizuzu engu-60 ngezinga elilinganiselwe / elilula.
- Amanzi: Ukubusa kwesithupha kuyiphuza indebe yamanzi emva kwelamayela ngalinye . Ngokuba uhamba ngaphezu kwemizuzu engu-30, kuzodingeka uphathe amanzi noma ume emthonjeni wamanzi.
- Ukuvikelwa kwe-Blister : Manje njengoba uhamba isikhathi eside futhi uhamba ngokushesha, ungase ubone indawo eshisayo noma i-blister. Funda ukuthi ungakuvikela kanjani futhi uphathe amabhethri.
Iviki 5: Sebenza ngokusheshisa
- Ukusebenza: Hamba imizuzu engu-30 ngosuku, izinsuku ezine ngesonto.
- Usuku Lokwakha Ngama-Mileage: Hamba imizuzu engu-90 ngendlela elula yokulinganisela.
- Isivinini sokwakha: Sebenzisa ukuhamba kwakho kwemizuzu engu-30 ukuthuthukisa ijubane usebenzisa ifomu elihamba phambili lokuhamba. Ukusebenzisa ukuhamba kwesandla esihle kungakhuphula isivinini sokuhamba. Sebenzisa le tutorial ngezinqubo zokuhamba ngokushesha
Iviki 6: 10K I-Mileage
- Ukusebenza: Hamba ngamaminithi angu-30 ngosuku, izinsuku ezine ngesonto, usebenza ngezinqubo zokuhamba kanye nesivinini.
- Usuku Lokwakha I-Mileage: Ukuhamba kwakho okude kuleli sonto kufanele kube amakhilomitha angu-10 (6.2 miles) ngezinga elilinganiselwe. Uma usuvele uhamba ngesivinini, kungenzeka ukuthi uzuze lokho ngokuhamba ngezinyawo ezingu-90. Kuleli sonto, hlola umzila onamakhilomitha angu- 10 futhi uhambe ijubane elilinganiselwe.
Amaviki 7 no-8: Engeza ukusebenza okuhamba kwesikhathi sokuhamba
- Sebenzisa izinsuku zakho zokuqeqeshwa kwamaminithi angu-30 ukuze wenze imisebenzi ephakeme yokuvala isikhawu. Lokhu kuzokwakha ukuqina kwe-aerobic futhi kuthuthukise ijubane lakho.
- Isikhathi sokusebenza: Umnotho owodwa Hamba ngesonto ngalinye ukuzwakashesha. I-Anaerobic Threshold eyodwa Hamba ngesonto ngalinye ukufaneleka kwe-aerobic. Sebenzisa ezinye izinsuku zakho zokuhamba njengezinsuku zokuhamba zezempilo zokuphumula ngendlela elula.
- Usuku Lokwakha Ngama-Mileage: Hamba imizuzu engu-120 ngesivinini esilinganiselwe. Lokhu kungasho ukuthi uhamba amakhilomitha angaphezu kuka-10, okuzosiza ukukhuthazela kwakho ngesikhathi sokuhamba kuka-10K.
Iviki 9 nangaphezulu
- Lingisa umjaho we-10K ekuhambeni kwakho okude njalo njalo ngesonto ngaphambi komjaho wakho we-10K. Hamba ngamaphesenti angu-80 omncintiswano wakho womncintiswano esikhundleni sokuhamba ngezinga elilula.
- Ngesonto elilodwa, ukwandisa ibanga lokuhamba kwakho okude kancane ngenkathi uhamba ngendlela elula kuyo yonke indawo. Engeza amaminithi angu-15 ngalesi sikhathi, ukwandisa njalo masonto onke. Lokhu kuzokwakha ukukhuthazela kwakho ngo-10K futhi ngaphambi kokuthi wazi, uzobe ufuna ama-marathons angu-half uphupha umncintiswano!
Uhla lokuHlola lukaRace Day
Ukulwa nomjaho we-day jitters nalolu hlu lokuhlola lomcimbi ukuze ungashiyi lutho olubalulekile ngemuva. Qaphela ukuziphatha kobuhlanga ukuze wazi ukuthi uziphathe kanjani kumcimbi weqembu.
Celebrate!
Manje ungabamba ikhanda lakho phezulu ku-10K. Usuqede umgca wokugcina futhi uthola lelo T-shirt kanye nemali. Bagqoke ngokuziqhenya!