Ukulungele umjaho we-10K? Ukusiza ukuzola izinzwa zakho nokunciphisa ezinye zezinkathazo zakho, thola izimpendulo zemibuzo ejwayelekile kakhulu ebuzwa mayelana no-10K ogijima.
1. Yini Engingayenza Ngosuku Ngaphambi Kokuhamba Kwami Kwe-10K?
Njengoba usondelana nomncintiswano wakho, ungase uqale ukuzwa ukhathazekile kancane futhi ungaqiniseki ukuthi yini ongayilindela. Ungazami ukuzilungisa ngokweqile ngokusebenza okuningi kakhulu ezinsukwini ezimbalwa ngaphambi komncintiswano.
Kuhle ukukwenza okuncane, okulula, kepha ukugijima kakhulu ngeke kukusize nhlobo futhi kungaba nemiphumela emibi ekusebenzeni kwakho. Nazi ezinye izeluleko kulokho okumele ulindele nokuthi yini okufanele uyenze ezinsukwini ngaphambi kwe-10K yakho.
- Amathiphu oku-10K wakho wokuqala
- Amathiphu Wokubhekana Ne-Pre-Race Jitters
- Amathiphu Ezingqondo Ukuze Uhambe Ngezizwe
- Indlela Yokubhekana Namaqembu Ezinhlanga
- Izitifiketi Zemijaho Yomgwaqo Amathiphu
- Indlela Yokuthatha Amanzi Kusuka Kwamanzi Ukuyeka
- Indlela yokusebenzisa i-Porta-Potties ngosuku lweRace
2. Ngingazibikezela Kanjani Isikhathi Sami Sama-10K?
Ukubikezela i-10K yakho ingaba nzima, ikakhulukazi uma ungakaze ugijime umjaho ngaphambili. Futhi kunezinto eziningi eziguqukayo ekugijimeni, njengokulungiselela ngokomzimba nangokwengqondo komncintiswano, isimo sezulu, ukuphakama esikoleni, izixuku, njll.
Uma usanda kugijima omunye umjaho uhambo oluhlukile noma uzinike isikhathi sokugijima ibanga elingamayela, ungazinikela ngokulinganisela kwalokho okukwazi ukukwenza ngokusebenzisa i-calculator, njengalokhu umbala wokubala we-race time on Running for Ukufaneleka.
Uvele uxhumane neminyaka yakho, ubulili, nesikhathi / ibanga kusuka emncintiswaneni wakamuva. I-calculator ikukhombisa ukuthi ungayenza kanjani izinhlanga kwezinye amabanga, kuhlanganise no-10K.
Futhi ubone: Yisiphi isikhathi esihle se-10K?
3. Kuthiwani Uma Ngifanele Ngihambe?
Akukho lutho olungalungile ngokuhamba phakathi no-10K! Eqinisweni, kungase kube isu lobuhlanga lobuhlakani kuwe.
Ukuthatha ikhefu lokuhamba emncintiswaneni kungasiza kakhulu kubagijimi, ngoba kunikeza imisipha kanye namalunga akho ithuba lokuphumula nokuphumula. Isikhathi sokuhamba esifushane singaphinde siphumelele i-monotony phakathi nomncintiswano, okungakusiza ukuba ubhekane nezinselele ezingqondweni kanye nanoma yikuphi ukukhathazeka ongase uzizwe. Abanye abahlanganyeli abangu-10K bathola ukuthi ukuthatha izinkambiso ezimbalwa zokuhamba emncintiswaneni phakathi nomncintiswano kubasiza ukuba baqede isikhathi esisheshayo kunokuba bezama ukugijima wonke umncintiswano.
Futhi ubone:
Amathiphu Wokuhamba Kwakho Kokuhamba
Amathiphu Etiquette Yemijaho
Izizathu Zemizamo Yokuzama / Ukuhamba
4. Kuthiwani Uma Angikwazi Ukuqeda Umncintiswano?
Nganoma yiluphi uhlanga, kunamathuba onke okuthi kukhona okungahambi kahle - ukulimala, ukungasebenzi kahle kwezingubo, noma ukunye ukuhlukumeza - okuzokwenza kube nzima kuwe ukuqeda umncintiswano. Kodwa kubalulekile ukukhumbula ukuthi kunethuba elincane kakhulu kulokho, ikakhulukazi ngobude obufushane obufana no-10K. Kukhona amathuba amaningi ukuthi uzoqeda! Ngakho-ke, zama ukuthi ungadliwa nemicabango yokungaqedi. Gxila ezintweni ongakwazi ukuzilawula futhi uzikhumbuze konke okuqeqeshiwe okwenziwe ukuze ulungele umncintiswano. Thola ukuthi ungakugwema kanjani amaphutha okugijima okuvamile ukuze uzibeke esimweni esihle sokuwela lowo mgca wokugcina.
Uma ngabe i-10K inomkhawulo wesikhathi esiqinile (nakuba ama-10K angenayo), nansi amanye amasu okugwema ukuchitha isikhathi esibalulekile .
5. Ingabe Kufanele Ngisebenzise I-Porta-Potty?
Ungase ukhathazeke ukuthi kufanele usebenzise indlu yokugezela ephathekayo ngaphambi noma phakathi nomncintiswano futhi nakanjani kungenzeka ukuthi uzodinga. Kodwa zikhona amasu ongawasebenzisa ukuzama ukugwema ukuyeka ukusebenzisa indlu yokugezela ngesikhathi sokuncintisana, njengokuqinisekisa ukuthi awugcini ngokweqile ngaphambi komncintiswano noma ugweme ukudla okungabangela izintambo zomgijimi .
Uma uzithola uzodinga ukumisa ukusebenzisa i-porta-potty phakathi nomncintiswano, nanka amanye amathiphu .
6. Kuthiwani Uma Kukhula Ngesikhathi Sami 10K?
Izinhlanga azikhanseli ngenxa yemvula, ngaphandle uma kunezimo eziyingozi, njengombani noma imimoya ephakeme. Ngakho kubalulekile ukuba ulungele noma yikuphi uhlobo lwezimo zezulu ngosuku lomncintiswano. Kufanele uzame ukugijima emvuleni phakathi nokuqeqeshwa kwakho ukuze ungagxiliwe mayelana nokuthi kungenzeka kanjani ngosuku lomncintiswano.
Ngaphambi komncintiswano wakho, qinisekisa ukuthi uhlola isimo sezulu, ngakho-ke ungakwazi ukuhlela umjaho wakho ngendlela efanele. Hlola lezi zihloko ukuze uthole amathiphu wokuthi ungagqoka kanjani izimo zezulu ezahlukene:
- Indlela Yokugqoka Ukushisa Okushisayo Kwezulu
- Indlela Yokugqoka Ukushisa Isimo Sezulu Esibandayo
- Indlela Yokugqoka Ukugijima Kwemvula
- Amathiphu Wokugijima Emvula
7. Ngiyakwazi Ukugijimela I-10K Ngaphandle Koqeqesho?
Kungenzeka ukugijima ku-10K ngaphandle kokuqeqeshwa ngokusemthethweni, kodwa kuncike ekuzileni kwakho kwamanje. Abanye abantu bakwanele ukugijima kalula ngo-10K ngaphandle kokuqeqeshwa, kanti abanye abantu bangase bahlupheke ngempela futhi bakuthole kunzima ukuqedela ibanga elingamakhilomitha angu-6.2.
Uma usuvele ungumuntu osebenzayo futhi wenze umsebenzi we-cardio (ukuhamba ngebhayisikili, ukubhukuda, ukuhamba, njll), ungakwazi ukuwuqeda noma ngabe awuhambanga njalo. Ungase ufune ukusebenzisa indlela yokugijima / ukuhamba, okusho ukuthi uzokwenza ngezikhathi zokuhamba nezikhathi zokuhamba. Ukuthatha ikhefu elifushane lokuhamba livumela ukugijimela amaphesenti amakhulu emncintiswaneni, ngokuphambene nokugijima ngaphandle kokuyeka ibanga bese uhambahamba wonke umncintiswano ngenxa yokukhathala. Indlela yokugibela / yokuhamba nayo ivikelekile kubagijimi abaqeqeshwe ngoba ukuhamba okuhambayo kuncishisa ukunciphisa umzimba wakho futhi kunciphise ingozi yokulimala
Uma usenesikhathi esincane ngaphambi kwe-10K, ungazami ukuyifaka. Ukugijima kanzima futhi kube isikhathi eside ngesonto noma emibili ngaphambi kokuba umncintiswano ungakutholi kangcono. Umzimba wakho awukwenzi ukuguquguquka ngokomzimba kuze kube yizinsuku ezingu-10-14 emva kokuqeqesha, ukuqeqeshwa okujulile emavikini amabili ngaphambili angeke kukusize. Kungenzeka empeleni kube nomthelela ohlukile futhi kukushiye uzizwe ukhululekile futhi udangele ngosuku lomncintiswano. Kungcono ukwenza izinkambo ezimbili noma ezintathu ezilula imizuzu engaba ngu-30 phakathi nesonto ngaphambi komncintiswano. Bese ususa izinsuku ezilodwa noma ezimbili ngaphambi kohlanga lomncintiswano .
Okuningi Umyalo Wokugijima: