Thola okungcono kakhulu kusuka ku-5k Training Yakho njalo
Ukuqeqesha nge-5K fun run kuyindlela ephelele yokuma futhi ujabule ngenkathi usebenzisa. Kungumgomo omkhulu wokugcina ukhuthazwa. Ngisho noma ungazibheki njengomgijimi, cishe noma ubani angaqedela u-5K ngokuqala kancane, elandela izinto eziyisisekelo futhi akhule kancane. Lezi zeluleko eziyishumi zingakusiza ukuba ufinyelele emgqeni ngokumomotheka ebusweni bakho futhi ube nosuku lokuncintisana olungajabulisi nokulimala.
1. Hlela Injongo Efanelekile
I-5K (3.1 miles) ingathatha cishe imizuzu engu-15 noma engu-20 yabagijimi abagijimayo futhi okuningi njengehora labahambahambayo. Ngenxa yokuthi kunamakhono amaningi kangaka, kubalulekile ukukhumbula ukuthi nguwe kuphela ophikisana naye, futhi umgomo wakho ukwenza konke okusemandleni akho ongakwenza, ugweme ukulimala, futhi ujabule.
2. Thola futhi Ubhalise ku-5K
Khetha umncintiswano onamaviki angu-6 kuya kuma-12 kusukela manje bese ubhalisa kusengaphambili. Ukuzinikela emncintiswaneni kusengaphambili kukunika amandla okuqeqesha futhi usethe ukulindela ukuthi uzohlela kanjani umncintiswano ngokufanele. Indlela elula yokuthola indawo engu-5K endaweni yakho ukuvakashela i-active.com, thayipha endaweni yakho futhi ubone ukuthi yini ekhalendeni. Isitolo sakho sendawo esisebenzayo, i-YMCA noma i-club yezempilo nayo yindawo enhle yokuthola imicimbi yangakini ye-5K.
3. Qala Ukuqeqesha
Kunezinhlelo zokuqeqesha ezinama-5K kakhulu, kodwa uhlelo olulula lufanele lufake izinsuku ezintathu zokuzivocavoca ngesonto ngolunye usuku lokuphumula phakathi kokusebenza.
- Usuku lokuqeqesha # 1 luyisuku sakho esisheshayo, esinamandla kakhulu. Hamba noma uhambe ibanga elifushane ngesivinini esisheshayo. Qala nge-1/4 mile futhi kancane kancane wengeze ibanga uze uhlanganise i-mile ngesivinini esisheshayo.
- Usuku lokuqeqesha # 2 luyizinsuku zokulinganisela lapho uhamba noma ugijimela ngezinga elilinganiselwe. Qala nge-mile elilodwa futhi kancane kancane usebenze ufike ku-5K (3.2 miles) ngokugcwele ngesivinini esilinganiselwe.
- Usuku lokuqeqesha # 3 kufanele kube usuku lwakho olude, oluthile. Yilapho ubeka khona ukukhuthazela futhi uthole imisipha yakho ejwayele ukuzivocavoca isikhathi eside. Zama ukuqala ngamamayela amabili futhi kancane kancane usebenze kufike ku-3 noma 4 miles.
- Vary Ukuqina Kwakho Koqeqesho. Phakathi nezinsuku zakho zokuzikhandla, hlanganisa ukugijima (noma ukugijima) ngokuhamba ukuze ukhulise amandla akho. Lokhu kubizwa nangokuthi ukuqeqeshwa kwesikhashana, futhi kusebenza okufanayo kubadlali abaqalayo nabaqashi. Ukugijima noma ukugijima ngokushesha ngangokunokwenzeka ngamasekhondi angaba ngu-30, bese uhamba ngomzuzu ukuze uphinde uphinde uphinde uphinde uthole isikhathi esithile se-30. Ungenza okumbalwa njengezinkathi ezimbili noma eziningi ezingu-10 esiqeshini. Lolu hlobo lokuqeqesha luyokwandisa ijubane, umsindo we-muscle, nokukhuthazela ngenkathi kukusiza ukuba ufike ngokushesha. Kwabadlali abaningi abaphambili, cabanga ngokungeza ama- drills wokuqeqesha ijubane .
4. Amandla okuqeqesha
Isisindo esiphakamisa izikhathi ezimbili kuya kathathu ngesonto kungenye indlela yokuthuthukisa ukugijima kwakho kwe-5K. Akukona nje ukuqinisa imisipha, imigaments, kanye nama-tendon ukusiza ukuvimbela ukulimala, kodwa futhi kuzokwenza ukuthi imisipha yomlenze ingakapheli ukukhathala phakathi nomcimbi. Sebenzisa isimiso sokuphakamisa isisindo somgijimi noma ucabangele uhlelo lokuqeqeshwa kwamandla olwandisiwe lwemiphumela esheshayo.
5. Ukufudumala ngaphambi kokuzivocavoca
Ukufudumala okuhle kukhulisa ukugeleza kwegazi kuya emisipha yokusebenza okuholela ekunciphiseni ukuqina komfutho wegazi, ingozi encane yokulimala, ukusebenza okuthuthukisiwe nokulungiswa kwengqondo yomcimbi.
Ngaphambi koqeqesho lwakho lwe-5K nokugijima, ukufudumala okuhle kufaka phakathi i-jog yeminithi emithathu emithathu kanye nemizuzu emithathu engama-30, imizamo esheshayo noma i-sprints. Gcwalisa imizuzu emihlanu ngaphambi kokuqala komncintiswano.
6. Yelula emva kokuzivocavoca
Ukuziphendulela kuyisici esibalulekile sokuqina, futhi ukuzivocavoca kuvame ukwandisa inani lokuguquguquka kokuvumelana. Ukuziphendulela kubuye kubhekisele kulohlobo lokunyakaza okudingekayo emdlalweni, ngakho kubaluleke kakhulu eminye imidlalo kunezinye. Abagijimi kufanele bagxile kwi-flexible ye-hip kanye ne-hamstrings. Ukwelula okulandelayo kuyilungele lezi zinhlanzi. Qala endaweni yokuhlala, ngomlenze owodwa emuva futhi umlenze owodwa phambili.
Sula umlenze ongemuva ukuze unwebe izimpande ze-hip. Buyela esimweni sokuqala, bese ulungisa umlenze wangaphambili ukuze usule izintambo. Bamba isondlo ngasinye cishe imizuzwana engu-15.
7. Yidla Ngaphambi Kokuzivocavoca
Ukudla ukudla okulula kwamakhilori angama-200 kuya ku-400 cishe amahora amabili kuya kwamatsatfu ngaphambi kokuba umncintiswano ubaluleke kakhulu ukuba ube nophethiloli kulo mcimbi, kodwa futhi ube nesikhathi sokugaya ukudla. Ungalokothi uhlole ukudla noma uphuze ngosuku lomncintiswano. Kuwukuhlakanipha ukujwayela ukudla ngaphambi kokuqeqesha ukuze uqiniseke ukuthi ukudla kusebenza kuwe, bese uphinde uphinde uphendule lesi sidlo ngosuku lomncintiswano.
8. Yidla Ngemva Kokuzivocavoca
Yini futhi uma udla emva kokuzivocavoca kungaba okubaluleke kakhulu njengalokho okudla ngaphambili. Ngesikhathi ukudla kwangaphambi kokuzivocavoca kungaqinisekisa ukuthi izitolo ezanele ze-glycogen ziyatholakala ukuze kusetshenziswe kahle, isidlo sokuzivocavoca kubalulekile ekutheni uphinde uthuthuke futhi kuthuthukise ikhono lakho lokuqeqesha njalo.
9. Lalela Umzimba Wakho
Uma uhlangabezana nobunzima obubukhali, ubuthakathaka noma ukukhanya okuncane ngesikhathi sokuvivinya umzimba, qaphela. Lesi isignali somzimba wakho ukuthi kukhona okungalungile futhi kufanele uyeke ukuvivinya umzimba . Ukunyakaza ngobuhlungu obukhulu kuyindlela esheshayo yokuthuthukisa ukulimala okunzima noma okungapheli. Uma ungazizwa kahle, kufanele uthathe isikhashana kuze umzimba wakho uphulule.
10. Gwema i-Jitters ngaphambi kokuncintisana
Uku-pre-race jitters kuyinto evamile, ngakho zama ukungaqondile noma ucabange ukuthi ukwesaba; ukuthi u-adrenaline ugijima uzizwa ujwayelekile futhi uyingxenye yokulungiswa kwemvelo komzimba wakho komncintiswano. Ukuze usize ukugwema ukwesaba ngaphambi komcimbi, fika isikhathi esiningi ukuze ungasheshi, uthole ukufudumala, ukwazi inkambo, nokugqoka isimo sezulu. Uma uzithola ucabanga imicabango engafanele ngaphambi noma ngesikhathi sokuncintisana, zama ukugxila kuphela ekuphefumuleni nasekuncintweni kwakho njengokuba ungakhathazeki ngomphumela. Khumbula inomboro yomgomo owodwa: udlala ngokuncintisana nawe, ngakho ujabulele umzuzwana.