Ukuqeqesha Ukujabulela Ukuqala Kwakho 5-Ikhilomitha Ukuhamba
Uvele ubhalisele ukuhamba okungu-5K? Kuyinto ibanga elivamile lokuhamba ngomusa kanye nokuhamba okujabulisayo okuqhutshwa ngokugijima. Uma ungahambi njalo ukufaneleka, thatha amasonto ambalwa ukuwuqeqesha ukuze ukwazi ukujabulela umcimbi ngaphandle kokuhlukumeza kwezinyawo.
Ukuhamba Kakhulu Kangakanani 5K Kanjani?
I K ngo-5K imele ikhilomitha, okuyinto engaphezu kwengxenye engamakhilomitha amahlanu.
Amakhilomitha amahlanu angama-3.1 miles. Ngendlela ejwayelekile yokuhamba, ungahamba ngezinyanga ezingu-45 kuya kumaminithi angu-60. Uma uhambahamba kancane, ungathatha cishe amaminithi angu-90.
Izinhloso zokuqeqesha zokuqala zo-5K
Izindaba ezinhle ukuthi ukuqeqeshwa okuyisisekelo kohambo olungu-5K kuhlanganisa inani lokusebenzisa okunconywe njengenani elincane ukunciphisa izingozi zakho zezempilo nokugcina impilo enhle.
- Ukwazi ukuhamba ngezinyawo ezingu-5K (3.1 miles) ngehora elilodwa noma ngaphansi
- Thuthukisa ukuhamba kwakho kanye nefomu
- Qedela ukuhamba okungu-5K ukukhuthazwa kunokuphelelwa amandla
Okudingekayo kokuqala kwe-5K
Lolu hlelo luyi-Wabasaqalayo abasebenza ngokujwayelekile ngaphandle kwezikhalazo zempilo ezibalulekile kodwa abangahlanganyeli njalo ekuhambeni kwempilo. Uma unesimo sezempilo, hlola ukuthi kufanele yini ufune iseluleko sezokwelapha ngaphambi kokuqala uhlelo lokuzivocavoca.
Uhlelo Lokuqala Lokuhamba Nge-5K Lokuqala
Uzoqala ukwandisa isikhathi osichitha ukuhamba ngesonto ngalinye ngaphambi kokusebenza ngesivinini.
Uma uthola noma yisiphi isonto ukuthi ube nzima, phinda lelo sonto esikhundleni sokwengeza isikhathi esengeziwe, uze ukwazi ukuqhubeka kahle.
Iviki 1: Ukuqalisa
- Isikhathi: Qala ngezinyawo zokuhamba ngamaminithi angu-15 ngezinga elilula. Umgomo wamasonto onke: imizuzu engu-60 kuya ku-75.
- Hamba izinsuku ezinhlanu ngesonto lokuqala. Sifuna ukwakha umkhuba, ukuguquka okubalulekile kubalulekile. Spread izinsuku zakho zokuphumula, njengokuwenza usuku 3 usuku lokuphumula nosuku 6 usuku lokuphumula.
- I-Shin Splints: inkinga evamile yabaqalayozizizwa ubuzwa ubuhlungu bokubukeka kwe-shin phakathi nesonto lokuqala noma ukuqeqeshwa kokubili kokuhamba. Bheka indlela yokuvimbela nokwelapha ama-shin splints .
Liviki 2: Sebenzela Ukuhamba Kwakho Nokufometha
- Isikhathi: Engeza imizuzu emihlanu ngosuku ukuze uhambe imizuzu engu-20, izinsuku ezinhlanu ngesonto. Noma ungase ufise ukuzondeza ngokwengeziwe ezinsukwini ezithile, ulandelwe usuku lokuphumula. Umgomo wamasonto onke: imizuzu engama-75 kuya kwangu-100.
- Ifomu lokuhamba: Sebenzisa ukuhamba kwakho kuleli sonto ukugxila ekuthuthukiseni ukuhamba okuhle nokuhamba kahle. Lokhu kungathuthukisa kakhulu ukuhamba kwakho kalula futhi uthuthukise ijubane lakho. Landela le miyalo ekuhambeni ifomu namasu wabaqalayo .
Iviki 3: Hamba ngejubane elilinganisako
- Isikhathi: Engeza imizuzu emihlanu ngosuku ukuze uhambe imizuzu engu-25, izinsuku ezingu-5 ngesonto. Umgomo wamasonto onke: imizuzu eyi-100 kuya kweyi-125.
- Hamba ngesilinganiso esilinganisiwe, esinqunyiwe
- Ungase uphefumule ngokuphawulekayo.
- Ungakwazi ukuqhuba ingxoxo egcwele ngenkathi uhamba
- Awusoze uphefumule
- Manje njengoba ulokhu uhamba njalo emasontweni ambalwa, cabanga ukuthi udinga izicathulo zokuhamba ezizovumela ukusebenza kwakho okuhle kakhulu. Kumele futhi ushintshele emasokisi ayenziwe ngendwangu yokuthunga-mlilo ukuze usize ukuvimbela amabhulashi. Bona ukuthi ungakhetha kanjani ukuhamba izicathulo nokuthi ungakhetha kanjani ukuhamba amasokisi okwehlisa ubungozi be-blisters .
Isonto 4: Engeza usuku olude
- Isikhathi: Engeza imizuzu emihlanu ngosuku ukuhamba amaminithi angu-30, izinsuku ezine ngesonto, ngesivinini esilinganiselwe. Sizogcina iningi lakho lokuhamba ngaphakathi kweviki kuleli banga nesivinini. Umgomo wokugcina wamasonto onke: imizuzu engu-125 kuya ku-150.
- Yenza usuku lwakho lwesihlanu usuku lwama-mileage. Isonto ngalinye phakathi kwamanje nokuhamba kwakho okungu-5K, engeza isikhathi ngosuku olulodwa olude ngesonto. Ngeviki 4, lokhu kuhamba kufanele kube ngamaminithi angu-40 ubude ngendlela elula.
- Ukuphuza kwesokudla: Manje njengoba uhamba imizuzu engaphezu kwezingama-30, kufanele uthole umthombo wamanzi ukuze ukwazi ukuphuza imitha ngayinye. Uma kungekho emithonjeni ephuzayo yokuphuza, ungase ufune ukuthwala amanzi nawe. Kungcono ukuwuthwala epakethe le-fanny elinama-holster amanzi, kunokuba uphathe ibhodlela esandleni sakho, ngoba lokho kungabangela ukuhlukunyezwa kwemisipha nokuhamba ngendlela engafanele.
Iviki 5: Sebenza ngokusheshisa
- Isikhathi: Hamba imizuzu engu-30 ngosuku izinsuku ezine ngesonto.
- Long Walk: hamba imizuzu engu-45 ngezinga elilula.
- Isivinini sokwakha: Ngesikhathi ngasinye sokuhamba kwakho okufutshane ukugxila ekuthuthukiseni ifomu lakho lokuhamba ukuze ungeze ijubane. Uma ungazange usebenzise ukunyakaza kwesandla, lokhu kungaba yisihluthulelo sokwandisa isivinini. Bona amathiphu amasha okuhamba ngokushesha ukusheshisa.
Isonto 6: Yakha ama-Mileage
- Isikhathi: Hamba imizuzu engama-30 ngosuku izinsuku ezine ngesonto, uqaphele ifomu nezindlela zokusheshisa.
- I-Long Walk: hamba imizuzu engama-60 ngezinga elilula.
- Uma usufezile ngalesi sikhathi, uyazi ukuthi uzokwazi ukuqedela i-5K. Ukuqeqeshwa kwethu okuqhubekayo kuzokusiza ukuba ufeze ngokunethezeka.
- 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 .
Amaviki 7 no-8: Engeza izikhathi
- Kuleli phuzu, ungaqedela ukuhamba kwakho okungu-5K. Kodwa uma unesikhathi sokukwakha imfutho nokuvinjelwa kwakho kwe-aerobic, engeza ukusebenza kwe-interval ekufinyeleleni kwakho okungakapheli kweviki ngenkathi ugcina ukuhamba kwakho okude ngezinga elilula.
- Isikhathi sokusebenza: I-Economy Walk iyakha ijubane, yenzeni ukuqeqeshwa okulodwa ngesonto ngalinye. I-Anaerobic Threshold Walk ikwakha ukuqina kwe-aerobic, yenzeni ukuqeqeshwa okulodwa ngesonto ngalinye. Uma ungeza lokhu kusebenza, unganciphisa isonto lakho lokuzivocavoca usuku olulodwa lokuhamba kwezomnotho, usuku lokuphumula, usuku olulodwa lweThreshold Walk, usuku lokuphumula noma ezimbili, bese-ke i-Long Walk ngolunye usuku ngesonto.
- I-Long Walk: hamba imizuzu engama-60 ngezinga elilula. Uma usufezile ngalesi sikhathi, uyazi ukuthi uzokwazi ukuqedela i-5K. Ukuqeqeshwa kwethu okuqhubekayo kuzokusiza ukuba ufeze ngokunethezeka.
Iviki 9 nangaphezulu
- Uma usenayo isikhathi ngaphambi kokuhamba kwakho kwe-5K, ungajika umzila wakho omude weviki ungene emncintiswaneni olinganiselwe njalo njalo-ngesonto. Hlela ukuhamba ngamaphesenti angu-80 wejubane onethemba lokuhamba nge-5K, kunokuba uligcine ngendlela elula.
- Ungabuye ukwandise ibanga lokuhamba kwakho okude ngesonto lapho ugcina khona ijubane lula. Engeza amaminithi angu-15 kuwo wonke amaviki. Ibanga elikhulayo kanye nesikhathi kuzosiza ukwakha amandla nokukhuthazela kwakho. Ngaphambi kokuba wazi, uzobe ufuna ukuhamba ngezinyawo ezingu-10K kanye nemikhawathi yesiqingatha !
Uhla lokuHlola lukaRace Day
Isonto lokuhamba kwakho okungu-5K, lungiselela ngalolu hlu lokuhlola lomcimbi kanye nezeluleko zokuhamba ngesikhathi somcimbi wokuhamba ngeqembu. Uzophinde ufune ukuqinisekisa ukuthi uqonda amasiko obuhlanga, nalezi zimiso ezingu-10 zomthetho wezinsuku zomjaho . Uma kungumcimbi omkhulu, bheka umhlahlandlela wosuku lomjaho ozoqalayo ukuqonda ifomethi nokuthi yini ongayilindela. Uma isimo sezulu singabambisene, bheka amathiphu okuhamba ngezinhlanga emvula .
Celebrate!
Ufeze umgomo omkhulu. Uqeqeshwe kahle ukuze ube umgijimi wokuhamba weqiniso. Gqoka i-t-shirt yakho yomcimbi noma umdanso ngokuziqhenya.