Indlela yokuba nomncintiswano wokuqala ophumelelayo
Ngakho wenze ukuqeqeshwa kwakho kohlanga lwakho lokuqala, kungakhathaliseki ukuthi u- 5K , 10K noma olunye uhlanga olude. Njengoba usuku lwakho lomncintiswano lusondela, ungase ube nemibuzo kanye nokukhathazeka ngokuthi yini ongayilindela ngosuku lomncintiswano. Uma ungumuntu omusha wokusebenza, nanka amanye amathiphu okusebenzisa umjaho wakho wokuqala.
1 - Phakamisa ipakethe lakho lomjaho ekuseni.
Khetha i-race yakho ye-bib, i- chip time (uma umncintiswano uyisebenzisa) futhi isikhwama esihle ngosuku ngaphambi komncintiswano, uma kungenzeka. Ngale ndlela, ngeke kudingeke ukhathazeke ngokusheshisa ukuwuthola ekuseni emncintiswaneni. Futhi, kungenzeka ukuthi uthole isitoreji sakho se-T-shirt esiwufunayo uma usikhetha ekuseni.
2 - Ungadli ngokweqile.
Umthetho omuhle wesithupha: Gqoka sengathi isimo sezulu sishisa ama-degrees angu-15 kunalokho. Yingakho uzofudumala uma usuqala ukusebenza. Uma kubanda, ungakwazi njalo ukugqoka izingubo ezifudumele ngenkathi ulindele umjaho ukuqala. Izinhlanga eziningi zinikeza isheke segiya lapho ungagcina isikhwama sakho ngezingubo ezengeziwe ngaphambi nangemva komncintiswano.
Okuningi: Indlela Yokugqoka Ukushisa Okushisayo Kwezulu
Indlela Yokugqoka Ukushisa Isimo Sezulu Esibandayo
Amathiphu okugijima emvula
3 - Khetha ukudla kwakho ngaphambi komncintiswano ngokuhlakanipha.
Yidla ukudla okungenani ihora elilodwa ngaphambi kokuqala komncintiswano. Khetha into ephezulu kuma-carbohydrate futhi wehla kumafutha, fiber, namaprotheni. Hlala kude nokudla okucebile, okunamafutha noma okuphezulu, ngoba kungabangela ukucindezeleka kwamathumbu.
Okuningi: Kufanele Ngidle Ngaphambi Kokugijima?
I-Racing Mistake: Ukungadli Ngokufanele Ngaphambi Komncintiswano
Okuphambili futhi Okubi kakhulu kokuPhambi kokudla
Kuthiwani Uma Anginaso Isikhathi Sokudla Ngaphambi Kokugijima?
4 - Faka isikhala sakho.
Umjaho wakho webha uhamba phambili kwehembe lakho, hhayi emuva. Ungasebenzisa izikhonkwane zokuphepha kuzo zonke izingxenyana ezine ze-bib ukuze uzigcine endaweni. Kubalulekile ukugqoka i-bib yakho ukuze uvumele abaphathi bezemidlalo bazi ukuthi uyingxenye yomncintiswano. Ngaphezu kwalokho, uma kukhona abadwebi bomncintiswano olusemthethweni esikoleni, bazosebenzisa inombolo yakho yebhabhu ukukhomba izithombe zakho zohlanga. Ngakho qiniseka ukuthi inombolo yakho ibonakala ngokucacile uma ubona abathwebuli bezithombe esikoleni futhi ikakhulukazi emgqeni wokugcina. Uma kukhona idivayisi ye- B-Tag isikhathi sokumisa ngemuva kwebhodi yakho ye-race, qiniseka ukuthi ayiguquki noma igqoke izingubo noma ibhande eligijima.
5 - Hamba khona ekuseni.
Fika endaweni yomjaho ekuseni ukuze uqinisekise ukuthi uthola indawo yokupaka. Kungakhathaliseki ukuthi ushayela lapho noma cha, uzodinga isikhathi sokuthatha inombolo yakho (uma ungakafiki), hlola isikhwama sakho, uthathe i -jog efudumele , bese usebenzisa indlu yokugezela (imigqa ingase ibe kube yisikhathi eside).
Okuningi: Amathiphu okusebenzisa i-Porta-Potties emiphakathini
Ukuqala amathiphu womugqa
6 - Hlanganisa kahle.
Ungalokothi uphakamise eduze kwe-front line. Ngokushesha, abagijimi abanamakhono abathandekayo abakuthandi ukugoqa nxazonke ze-newbie (futhi cishe kancane) abagijimi ekuqaleni komncintiswano. Ezinye izinhlanga zinezilinganiso ezisuselwe ekuhambeni okulinganiselwe noma izimpawu zokuhamba ngeposi. Uma kungenjalo, cela abagijimi abasondele ngezinga labo elilindelwe. Uma kusheshe kunokwakho, hamba phambili. Kuyoba lula ukuwela ijubane lakho uma uhamba nabantu abafana nesivinini esifanayo nawe.
Okuningi: Amathiphu emigwaqo yamaRace Road
I-Racing Mistake: Ukuguqa Endaweni Engalungile
Indlela Yokubhekana Namaqembu Ezinhlanga
7 - Sebenzisa ukuyeka kwamanzi.
Sebenzisa iziteshi zamanzi kule nkambo. Uma ungakaze uwenze ngaphambili, nansi amanye amathiphu okuthi ungathatha kanjani amanzi esitokisini se-hydration . Futhi ungakhohlwa ukubonga izisebenzi zokuzithandela zokuhambisa amanzi!
8 - Letha iqembu lakho lokusekela.
9 - Inhloso yokuqeda.
Ungabeki ukucindezela wena ukuze uzuze isikhathi esishesha ngempela somjaho wakho wokuqala. Ukuqeda umncintiswano futhi ujabulele okuhlangenwe nakho yizinhloso ezinhle kakhulu zokuqala. Jabulela ukuthakazelisa kokuwela umugqa wakho wokugcina wokuqala!
Bheka futhi: Qedela amathiphu we-Line
10 - Ungagqoki u-T-shirt.
Okokugcina, cishe uzothola i-T-shirt yomjaho uma ubhalisela umncintiswano. Ungagqoki kuze kube yilapho usuqedile umncintiswano. Akukhona nje kuphela izinkolelo-ze ezihlobene nokugqoka emncintiswaneni, kodwa futhi kukubukeka njenge-rookie!
Futhi ubone: