Indlela Yokuqalisa Ukuqalisa
Uma ungakaze ugijime ngaphambi noma uke ube nekhefu elide kusuka ekusebenzeni, lingase lizwe likwesabisa ukuphuma lapho bese ushaya umgwaqo. Kodwa uma ujwayele ulwazi olusisekelo mayelana nokugijima futhi ulandele isimiso sokuqala, uzobe usendleleni yokuqala umkhuba omusha wokusebenza .
Ngaphambi kokuthi Uqale
Uma ungakabi nenyama nje, thola imvume yezokwelapha kudokotela wakho ngaphambi kokuba uqale ukusebenza.
Ekuhambeni kwakho, wabelane ngepulani yakho nemigomo yakho kanye nodokotela wakho futhi umenze ahlole uhlelo lwakho nanoma yiziphi izinkinga zezempilo. Uma uke waba nokulimala kwangaphambili noma izinkinga, qiniseka ukuthi udokotela wakho uyabazi, futhi ubuze ukuthi uneziphakamiso zendlela yokuvimbela ukuphindaphindiwe.
Gear Up
Ngenhlanhla, awudingi imishini eminingi enhle, ebiza kakhulu, kodwa ukuthola izicathulo ezifanele zokuhamba ngezinyawo kubalulekile ekudambiseni nasekudleni ukulimala .
Vakashela okukhethekile okusebenza esitolo ukuze uthole iseluleko sobuchwepheshe ekuthengeni izicathulo ezifanele. Uchwepheshe esitolo uzobukeka ngezinyawo zakho, abukele ugijime, futhi wenze izincomo ngokusekelwe kohlobo lwakho lonyawo nesitayela esisebenzayo. Uma usuvele unezicathulo ezigijima ozithandayo, kodwa uke waba nazo okwesikhashana, kungenzeka usadingeka uthole amasha. Ukugijima ezicathulweni eziphuthumayo kungaholela ekulimaleni. Kufanele ubeke endaweni yawo wonke amamayela angu-300 kuya kwangu-400 .
Ngaphandle kokuba ugijime izicathulo, awudingi okungaphezulu kokunye ukuvivinya umzimba okukhululekile ukuze uqalise. Uma usebenza ngaphandle, qiniseka ukuthi ulandela amathiphu athile ayisisekelo wokugqoka ukushisa kwezulu eshisayo nokusebenza kwezulu okubandayo , ngakho uhlale uphephile futhi ukhululekile.
Njengoba ukukhuthazela kwakho kuthuthuka futhi uqala ukugijima isikhathi eside, ungase ufune ukutshala izimpahla ezithile zobuchwepheshe ezisebenza izingubo nezinye izinto ezisemqoka zokugijima , njengebhande eligijima, amasokisi asebenza kahle, kanye nekhati eligijima. Abanye abagijimi bathanda nokuba ne- watch egijima ukulandelela izikhathi nezindawo zabo.
Thatha ukuhamba ukuhamba
Ngaphambi kokuba uqale ngokugijima, funda indlela yokwenza indlela yokuhamba / yokuhamba . Abagijimi abaningi abaqalayo baqala ukusebenzisa inqubo yokugijima / ukuhamba ngoba abanakho ukukhuthazela noma ukuqina ukugijima isikhathi eside. Indlela yokugijima / ukuhamba ihilela ukuqhuba ingxenye encane bese uthatha ikhefu lokuhamba. Njengoba uqhubeka nehlelo lokugibela / ukuhamba, umgomo wandisa isikhathi esisebenzayo futhi unciphise isikhathi sakho sokuhamba. Yiqiniso, abanye abagijimi bathola ukuhamba okuhamba phambili ukuze kuzuze kangangokuthi baqhubeke bethatha njengoba nje ukukhuthazela nokuqina kwabo kuthuthuka.
Landela isimiso sokuqala sokuqalisa
Ukulandela isimiso sokuqeqesha ngeke nje kuphela kwakha ukuhamba kwakho ngokuphepha, kodwa kuyokusiza ukuthi uhlale ukhuthazekile.
Ukwazi ukuthi ugijime ukugijimela ukuqedela kuzokugcina ekulandeleni. Uhlelo olungezansi lwezinsuku eziyisishiyagalolunye luqala uhlelo olulula futhi luzokusiza ukuba usebenze kalula.
Ngaphambi kokuba uqale noma yikuphi ukugijima kokusebenza, noma kunjalo, udinga ukuqinisekisa ukuthi ufudumala kahle . Izitshengiselo ezinhle ezifudumele emzimbeni wakho ukuthi kuzodingeka uqale ukusebenza maduzane. Ngokukhuphula kancane kancane inhliziyo yakho, ukufudumala kuyasiza nokunciphisa ukucindezeleka enhliziyweni yakho uma uqala ukusebenza kwakho. Qala ukugijima kwakho ngokuhamba okusheshayo, kulandelwa ukugijima okulula kakhulu imizuzu embalwa. Ungase futhi wenze ezinye izindlela zokufudumala . Njalo uqede ukusebenza kwakho nge-jog slow minute-minute noma uhambe ukupholisa phansi . I-cool-down ivumela isilinganiso senhliziyo yakho nengcindezi yegazi ukuthi iwele kancane kancane.
Uhlelo lwe-8-Week Beginner Running Programme
ISONTO SOKUQALA: Hamba imizuzu eyisithupha, bese ugijimela ngendlela elula ngomzuzu owodwa. Phinda kathathu. Hlela izikhathi ezintathu ngokulandelana okufanayo kwesonto elilodwa.
ISONTO LESI-2: Hamba imizuzu emihlanu, bese ugijima imizuzu emibili. Phinda kathathu. Hlela ukwenza izinhlelo ezintathu ngesonto elibili.
ISONTO LESITHATHU: Hamba imizuzu emithathu, bese ugijima imizuzu emine. Phinda izikhathi ezine. Hlela imihlangano emithathu ngeviki ezintathu.
ISONTO LESINE: Hamba imizuzu emibili, bese ugijima imizuzu emihlanu. Phinda izikhathi ezine. Shoot for ezintathu zalezi zinsuku ngesonto ezine.
ISONTO LESIHLANU: Hamba imizuzu emibili, bese ugijima imizuzu eyisishiyagalombili. Phinda kathathu. Yenza ezintathu zalezi zinsuku ngesonto lesihlanu.
ISONTO LESIXATHU: Hamba imizuzu emibili, bese ugijima imizuzu eyisishiyagalolunye. Phinda kathathu. Zama ukwenza izikhathi ezintathu ngesonto lesithupha.
ISONTO LESIBILI: Hamba ngomzuzu owodwa, bese ugijima imizuzu engu-11. Phinda kathathu. Yenza izifundo ezintathu kuleli sonto.
ISONTO LESI-7: Ukugijima kokuqala kuleli sonto, zama ukuhamba imizuzu emihlanu ukuqala nokuqeda ukusebenza, futhi ugijime imizuzu engu-20 phakathi. Ekupheleni kwesonto, zama ukugijima imizuzu engu-30 ngaphandle kokuyeka.
Uma usuqedile uhlelo, uhlose ukugijima imizuzu engu-30 kathathu ngesonto. Uzoqaphela ukuthi ukuqina nokuqina kwakho kuzoqhubeka nokuthuthukisa. Ngokushesha uzobe usulungele ukuqhuba 5K yakho yokuqala !
Amathiphu amaningi Okuyisisekelo kubagijimi bokuqalisa
- Sebenzisa ukuphefumula kwakho njengesiqondiso sakho uma usebenza. Kufanele ukwazi ukuqhuba ingxoxo ngenkathi ugijima, futhi ukuphefumula kwakho akufanele kube nzima. Ungakhathazeki ngezinga lakho nge-mile-uma ungadlulisa "ukuhlolwa kwenkulumo" futhi ukhulume ngemisho ephelele ngaphandle kokufaka umoya, bese uhamba ngesivinini esifanele.
-
Imikhuba emibi yokugijima (nokuthi ingawachitha kanjani)
-
Kungani Kufanele Ufudumele Ngaphambi Kokugijima
- Qinisekisa ukuthi uphefumula ngekhala lakho nomlomo, futhi uphefumula ngomlomo wakho. Ukuphefumula ngokufanele nokuthatha umoya ojulile ukuphefumula kuzokusiza ugweme ukucindezeleka kwesigxathu , noma ukugcoba endaweni yesisu.
- Ukusebenza ngendlela efanele kuyisihluthulelo sokuvimbela ukulimala nokukhathala. Landela lawa macebiso for ifomu lokusebenza efanele . Futhi, qiniseka ukuthi ugwema la maphutha asebenzayo avamile .
- Phuza amanzi ekupheleni kokusebenza kwakho ukuze uphinde uvuselele. Uma kushisa futhi kunomswakama, kufanele uphinde uphuze amanzi (cishe ama-ounces amane ukuya kwangu-6) ngaphesheya kokusebenza kwakho.
- Ukuthunyelwa kwesikhashana yisikhathi esihle sokwelula futhi usebenze ekuthuthukiseni ukuguquguquka kwakho ngoba imisipha yakho izofudumala. Futhi kuyindlela yokuphumula yokuqeda ukuqeqeshwa. Zama ezinye zalezi zindawo ezikhomba izindawo ezithile ezivame ukuqina phakathi nesikhathi nangemva kokusebenza.