Kungakhathaliseki ukuthi ube ngumgijimi isikhathi esingakanani, kuyasiza ukubuyekeza ezinye zezinqubo zokusebenza zakudala ezizibonakalise ngokuphindaphindiwe. Nazi ezinye zezimiso ezivivinywe-futhi-zeqiniso zokusebenza:
Thola Izinsizakalo Zakho Zokugijima futhi Uzinamathele
Iya esitolo esikhethekile esitolo futhi ulungele izicathulo ezifanele ezinyaweni zakho nasezintweni zakho. Uma bekusebenzela, ungangcolisi ngento enhle.
Vele uthandaze ukuthi akakaze ayeke.
Ukuphefumula KuBelly Wakho
Ukuphefumula ngokujulile kusuka esiswini sakho ngenkathi ugijima kuzokuvumela ukuthi ungene emoyeni okwedlulele, futhi kukusize ugweme ukugxeka okuhlangene . Ukuze wenze ukuphefumula kwesisu esijulile, thatha umoya ojulile bese uphonsela isisu sakho ngenkathi uphonsela phansi uphume nge-diaphragm yakho. Uma isifuba sakho saphezulu sanda, usuke uphefumula kakhulu. Bese uphefumula kancane kancane futhi ngomlomo wakho.
Lalela Umzimba Wakho
Nakani uma into engazizwa kahle. Uma uzizwa unesihluku, u-achy, noma unesihloko esiphezulu, kungase kube isibonakaliso sokunakekelwa ngokweqile, ukulimala okungenzeka, noma ukuntuleka kokudla okunomsoco. Ungayinaki nje. Uma kukhona okungazizwa kahle, thatha usuku lokuphumula. Khuluma nochwepheshe wakho wezempilo uma izimpawu ziqhubeka.
Ungayeki Ukufudumala Kwakho
Kungakhathaliseki ukuthi uluphi uhlobo lomsebenzi owenzayo, kubalulekile ukufudumala kusengaphambili ukuthola igazi ligeleza, futhi imisipha yakho ifudumele ukuze usebenzise umzimba.
Ukufudumala kwakho kungase kube ukuhamba okumzuzwana kwamaminithi ama-5 noma ukugijima kancane, noma ukuzivocavoca okufudumayo, njengokugwedla ngamadolo, ukuphakama kwamadolo, ukuhamba endaweni, noma ukukhahlela.
Ungaqhubeki Ukuqhubeka Uma Ulinganisa
Ukugijima nge-limp kuyinto ifulegi elikhulu elibomvu lokulimala okusebenzayo. Uma ugijima ngobuhlungu futhi ungenakho ifomu elifanele, ngeke nje wenze ukulimala kwakho kube nzima nakakhulu, ungase uhlakulele enye ukulimala.
Uma uzizwa ubuhlungu, unake amehlo akho. Uma sekuphelile, nqamula ukugijima kwakho okuncane futhi uphumule noma uhambe ngesitimela (uma nje kungenabuhlungu) kunalokho.
Run Against Traffic.
Ungabuyeli emuva ezimotweni ezizayo. Uma ngabe usesimweni esimnyama noma esincane, uzokwazi ukubona izibani ezizayo. Uzokuphepha kakhulu uma ubona beza kuwe, ukuze ukwazi ukuphuma endleleni uma bengakuboni. Kwezinye izindawo, akuyona indaba yokuzikhethela - umthetho udinga ukuthi abagijimi nabagibeli babhekene nomgwaqo ozayo.
Ungakhulise I-Mileage Yakho Yamaviki Ngaphezulu Kwamaphesenti angu-10
Ukuze uvimbele ukulimala ngokweqile, ungenzi ukuqhuma okukhulu ku-mileage yakho. Akufanele uqhube i-mileage yakho ngamaphesenti angaba ngu-10 ngesonto ukuya kwesonto. Usengakwazi ukuziphoqa, kepha yiba nesineke futhi uthathe kancane kancane. Sebenzisa umqondo ovamile kanye nesimiso sokuqeqesha smart ukuze unqume ukuthi kufanele usebenze kangakanani.
Hydrate Phakathi Nokusebenza
Uma usebenza isikhathi esingaphezu kwemizuzu engu-30, udinga ngempela ukuhambisa amanzi ngesikhathi sokugijima ukugwema imiphumela yokuphelelwa amandla kwamanzi . Izincomo zamanzi ezigijima zamanje zithi kufanele uphuze lapho umlomo wakho owomile futhi uzizwa isidingo sokuphuza.
Run in Pace Conversation for Easy Runs
Iningi lokugijima kwakho kufanele lenziwe ngokulula, ijubane lokuxoxa, okusho ukuthi kufanele ukwazi ukukhuluma ngemisho ephelele ngaphandle kokufaka umoya.
Uma ungakwazi ukwenza lokho, wehlisa ijubane lakho.
Thola okuningi kokulala
Ukulala kubalulekile kunoma ubani ozama ukuphila ngendlela enempilo, kodwa kubaluleke kakhulu kubagijimi ngenxa yezidingo esizibeka emizimbeni yethu. Hlela okungenani amahora ayisikhombisa kuya kwangu-8 ebusuku. Engeza ihora elingeziwe uma uqeqeshwa kakhulu. Ungazizwa unecala ngaleyo ndlela yokugijima ngemuva kwesikhathi eside.
Shintsha Izinsizakalo Zakho Zokugijima Zonke Amamitha angu-400 noma kunjalo
Izicathulo zakho ziqala ukwehla ngaleso sikhathi, futhi ukugijima ezicathulweni ezigqamile kungabangela ubuhlungu nokulimala. Hlola izicathulo zakho ngezibonakaliso ezidinga ukushintshwa .
Ukusebenza Kwakho Okude Akufanele Kube Kakhulu Kakhulu Kakhulu
Lokho kusho ukuthi uma uqhuba amamayela angu-30 ngesonto, isikhathi sakho eside kufanele sibe ngaphezu kwamamayela angu-15.
Ungagijimi isikhathi eside noma izinsuku ezimbili ezinzima emgqeni
Ukuzikhandla kanzima noma isikhathi eside kakhulu kufanele kulandelwe usuku lokuphumula noma ukusebenza okulula, njengokugijima okufushane, okulula.
Cross-Train Uma Ulimale
Ukulimala akusho ukuthi kufanele umise yonke imisebenzi. Ngokulimala okuningi, usengenza ezinye izindlela zokuzivocavoca, uma nje zingabangeli ubuhlungu. Ukubhukuda, ukugijima kwamanzi , ukuhamba, nokuhamba ngebhayisikili yizo zonke izindlela ezinhle kakhulu zabagijimi ukuba balondoloze ukuqina kwabo ngesikhathi bevuselela ukulimala.
Ingabe Unamandla Ukuqeqesha I-Couple of Times ngeviki
Ukuqeqeshwa kwamandla okwandisa amandla emisipha bese uthola toned (hhayi bulky) kungasiza kakhulu abagijimi ukunciphisa ingozi yabo yokulimala futhi ngcono ukusebenza.
Bonke abagijimi bangazuza ekuqeqeshweni kwamandla kanye noma kabili ngesonto ukwakha amandla nokukhuthazela nokuthuthukisa ukumelana nokulimala. Qinisekisa ukuthi usebenza wonke umzimba wakho, kuhlanganise nomgogodla , umzimba ophezulu , kanye nemisipha yomzimba ephansi .
Akukho okusha ku-Day Race
Uma ungazange uzame ngesikhathi sokuqeqesha, ungazitholi emncintiswaneni. Lo mthetho usebenza ezicathulweni, izingubo, gear, ukudla okunomsoco, kanye ne-hydration. Awufuni ukuthola phakathi komncintiswano wokuthi ama-shorts wakho omusha omusha omusha, abonakala epholile abangela ukuqhuma ngaphakathi kwethanga.
Landela le mithetho nokuthi ngabe ungumgijimi omusha , ufuna ukuthuthukisa imikhuba engcono yabagijimi abaphumelelayo noma uqhubeke usebenza kuma-50s nangaphezulu , uzosebenza kangcono.