Uma wenze imifushane emifushane, kodwa ushayela emkhakheni we-10K (6.2 miles), nakhu amanye amathiphu wokusebenzisa i-10K yakho yokuqala:
1 - Ungalindeli isikhathi sakho sokuqedela ukuphindaphinda isikhathi sakho esingu-5K.
Njengoba ubude bomncintiswano buhamba isikhathi eside, ijubane lakho lizohamba kancane. Nakuba lokhu kungase kubonakale sengathi kunengqondo, abanye abantu basadumala uma bebona ukuthi abakwazi ukugijimela masinyane njengoba benza emncintiswaneni ka-5K. Ungasebenzisa isikhathi sokuncintisana esidlule, ebangeni elincane, ukubikezela isikhathi sakho esingu-10K ukuze wazi ukuthi yini ongayilindela.
2 - Yidla okuthile ngaphambi komncintiswano.
Ungase ukwazi ukuhamba nokungadli ukudla kwasekuseni ngaphambi kwe-5K, kodwa kunzima kakhulu ukusunduza ku-10K ngesisu esingenalutho. Landela lawa macebiso ukuthi yini ongayidla ngaphambi komncintiswano . Yiqiniso, ungenzi iphutha lokudla kakhulu ngaphambi komncintiswano , noma.
Futhi ubone: Ukudla Okumnandi Kwezigijimi
3 - Ungaqali ngokushesha kakhulu.
Kuzama ukuqala ngesivinini esisheshayo, ikakhulu uma ujwayele ukuqhuba izinhlanga ezingu-5K. Kodwa uzolikhokhela kamuva emncintiswaneni uma uphonsela kakhulu ekuqaleni. Landela lawa macebiso ukuze uqiniseke ukuthi awuqali ngokushesha kakhulu.
Futhi ubone: Iziphambeko Zemijaho Ejwayelekile
4 - Sebenzisa ukuma kwamanzi.
I-10K ilinde ngokwanele ukuthi bonke abagijimi, kungakhathaliseki ukuthi uyashesha kangakanani, badinga ukungena emanzini phakathi nomncintiswano. Sebenzisa iziteshi zamanzi kule nkambo. Uma ungakaze uwenze ngaphambili, nansi amanye amathiphu okuthi ungathatha kanjani amanzi esitokisini se-hydration .
Futhi ubone: Ukunyakaza nokugijima
5 - Vimbela ukushayela ne-blisters.
Kungenzeka ukuthi awunayo inkinga nge- chafing noma imilenze yezinyawo lapho ugijima izinhlanga ezimfushane, kodwa kungase kube inkinga uma usebenza isikhathi eside phakathi no-10K. Qinisekisa ukuthi uthatha izinyathelo zokugwema ukushayela, njengokusebenzisa i- BodyGlide noma iVaseline ezinkingeni (izinsipho zamadoda, ibhondi labesifazane) futhi ugqoke indwangu yobuchwepheshe (hhayi ukotini) ephethe izingubo. Ukuze ugweme izinyathelo zokuhamba ngezinyawo, gqoka amasokisi okuhlanganiswa (futhi futhi, hhayi ukotini) futhi uqinisekise ukuthi izicathulo zakho zihamba kahle. Kufanele ugqoke izicathulo ezigijima okungenani ubukhulu obukhulu bukhulu obukhulu kunosayizi wesisindo sakho somgwaqo.
Futhi bheka: Ukuxosha Izinkinga Zokuqalisa
6 - Thola amalungu omndeni wakho nabangani ukukusekela.
Kuyasiza kakhulu uma unabantu ekufundeni okukujabulela. Thola amalungu omndeni wakho nabangani ukuba babe ngamaphuzu okuqeda phakathi kwenkambo ukusiza ukusiqhubezela. Ukwazi ukuthi bazoba esikoleni kuzokunika into ongayilindela.
7 - Hlalani nilukhuni ngokwengqondo.
Ubungqabavu bakho obungokwengqondo buzohlolwa ngesikhathi sokuncintisana, ngakho-ke uzodinga ukuba uhlome amasu engqondo ukuze ubhekane nanoma yikuphi ukukhathazeka noma ukukhathazeka. Zama ukuziphazamisa ngokubheka izinto ezikuyo, ezinye izigijimi, kanye nababukeli. Gxila ekufikeni kumakhilomitha alandelayo wamakhilomitha, hhayi emgqeni wokugcina - umncintiswano uzozizwa uphatha kahle uma uwuphulaphula ube yizicucu ezincane. Kubuye kube nokusiza ukuba ube negama le- mantra , noma elifushane ukuthi uqhubeka uphinda ukuze uhlale ucacile futhi uqine.
Futhi ubone: Amathiphu Engqondo Yomjaho
8 - Push kuze kube sekupheleni.
Njengoba usondela eduze komgqa wokugcina, akukho ukubambelela emuva - uma uzizwa ulungile, hamba. Qhubeka uphonsa izingalo zakho bese ubuka phezulu. Zama ukugxila kubagijimi phambi kwakho futhi ubone ukuthi ungakwazi yini ukudlulisa ngaphambi komugqa wokugcina. Uma wazi ukuthi kukhona umthwebuli wezithombe ekugcineni, qiniseka ukuthi ukumomotheka isithombe sakho sokuqeda.
Bona futhi: Amathiphu okuQhuqulwa okuqinile
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