Amathiphu 6 Okufunda Ukugijima Ngokushesha Ukuthola i-PR ku-5K Yakho Elandelayo
Uma ugijime iqembu lama- 5K , kungenzeka ukuthi ufike endaweni lapho ungaboni khona ukuthuthukiswa. Kungokwemvelo ukuba abagijimi bafinyelele epulazini lokusebenza, ngemuva kokubona izinyanga noma ngisho neminyaka yentuthuko eqhubekayo. Ukuze uthathe umjaho wakho ezingeni elilandelayo futhi uqhubeke nokufezekisa u- PR , kungadingeka wenze izinguquko ezithile ekuqeqesheni kwakho. Nawa amanye amathiphu okuqeqesha okusebenzisa izinhlanga ezingu-5K ezisheshayo.
1 - Run More
Lesi seluleko singase sibonakale sinengqondo, kodwa esinye sezihluthulelo zokusebenza ngokushesha sisasebenza. Abanye abagijimi baphuma ukuqeqeshwa kwabo ngu-5K ngamamayela angu-15 ngesonto futhi bangalokothi bahambe isikhathi eside kunamamayela angu-3-4. Kodwa uzobona ukuthuthukiswa okuningi futhi usondelane namandla akho uma uthuthukisa ukukhuthazela kwakho okuqhubekayo.
Zama ukulandela isimiso sokuqeqeshwa esingu-5K esikude emakhilomitha angu-7 kuya kwangu-8 ukugijima kwakho isikhathi eside namamayela angu-25 ukuya kwangu-30 ngemikhumbi yakho yonke yamasonto onke. Uma ungalandeli isimiso esithile, qiniseka ukuthi awunyuli i-mileage yakho ngo-10% isonto ngalinye. Ngaphandle kokugijima kwakho isikhathi eside, ungenza ukwanda okuncane kuminye imisebenzi yakho elula.
2 - Landela isimiso sokuqeqesha esingu-5K
Kungenzeka ukuthi ufanele eminye imikhakha engu-5K ngenkathi uqeqesha umcimbi omude, njengemarathon. Nakuba ukuqeqeshwa kwe-marathon ne-marathon kuzokulungiselela ukuthi uhambe ibanga elingama-5K, cishe cishe awuzange wenze ngokusheshisa okuyi-5K. Ngokulandela isimiso sokuqeqesha esithile somjaho we-5K, kungenzeka ukuthi ubone imiphumela engcono.
3 - Qedela ngamandla ekuqeqesheni kwakho ukuqeqeshwa
Ukuthatha ijubane lamakhilomitha ambalwa okugcina emidlalweni yakho yesikhathi eside umkhuba omuhle wezimo zosuku lomjaho futhi konke kuthuthukisa ukukhuthazela kwakho. Zama ukukhipha ijubane lakho elide ngamasekhondi angama-20 kuya kwangu-30 emakhilomitha ambalwa adlule.
Futhi ubone: Amathiphu Wokuqeda Ukuqina Nokushesha Emiphakathini
4 - Zama Ukuqeqeshwa Kwe-Hill
Ngisho noma ungahle uhlele ukuqhuba u-5K we-hilly, ungazuza kusuka ekufundeni kwezintaba. Amagquma agijimayo asiza ukuthuthukisa umnotho wakho nokusebenza kahle, okuzoguqula ukusebenza ngokushesha. Zama ukusebenza isikhathi sokuphindaphinda intaba ekuqeqesheni kwakho kanye ngesonto. Qala ngeminithi engu-10-15 efudumele yokusebenza okulula. Thola intaba enezintambo ezilinganiselayo ezingaba ngamamitha angu-100-200 ubude. Ukugijima enqabeni ngomzamo onzima - uzozama ukuzishaya phezulu entabeni, kodwa zama ukugcina umzamo wakho ungaguquki futhi ungavumeli ifomu lakho lokugijima lihlukane. Phenduka uphinde ululame ngokugijima kalula noma uhambe phansi entabeni.
Zama ukuqala ngokuphindaphindiwe kuka-5-6 futhi wengeze enye ngesonto ngalinye, ngokuphindaphinda kokuyishumi. Ungaphinda uhlanganise intaba ephindaphindiwe nge- tempo run .
Futhi ubone: Indlela Yokusebenzisa Ngokufanele Izintaba
5 - Yenza umsebenzi wokusheshisa
Ukuze uzuze imiphumela emihle ngomsebenzi wejubane, kusiza ukugijima ngezinga eliqondile ozosebenza kulo mqhudelwano. Zama ukwenza ukuqeqeshwa kwejubane elithile lika-5K kanye ngesonto. Nazi izinto ezintathu ongazizungeza ekuqeqesheni kwakho. Zingenziwa ngethrekhi noma isiteji sokubhala ukuze ukwazi ukulandelela ngokunembile ibanga:
I-800m (i-mile-mile) iphinda
10 iminithi efudumele-up
I-800m ngezinga le-5K lomjaho
Ukuvuselela okulula oku-1
Phinda u-800m @ 5K ijubane lomjaho / uthola imithi elingu-1 izikhathi ezingu-4 ngaphezulu
5 iminithi epholile-phansi
Ukuphindaphinda kwama-Mile
10 iminithi efudumele-up
I-mile elingu-5K ijubane lomjaho
Ukuvuselela okulula oku-1
Phinda u-1 mayela ngezinga lika-5K lomjaho / 1 iminithi elula ukululama izikhathi ezimbili
5 iminithi epholile-phansi
Uma ungenayo ukufinyelela ithrekhi noma isiteji sokubhala, nakhu okunye okumele uzame (i- watch egijima noma enye idivaysi yokugcina isikhathi iyadingeka):
10 iminithi efudumele-up
Imizuzu engu-6 ngezinga le-5K lomjaho
Ukuvuselela okulula oku-1
Phinda imizuzu engu-6 ngezinga lika-5K lomjaho / iminithi elingu-1 elula ukulula 2 izikhathi eziningi
5 iminithi epholile-phansi
6 - Run With Group
Ukugijima neqembu ngeke nje kugcine ukhuthazwa ukuqeqesha, kodwa abantu abaningi bayazikhandla kakhulu uma beqeqesha nabanye. Bheka iqembu eligijima noma eligijima esitolo elinikeza ukuqeqeshwa ngejubane masonto onke.
Ufuna amathiphu amaningi ukuthi ungathuthukisa kanjani ukusebenza komncintiswano wakho? Hlola lezi zihloko: