Amathiphu Wokuqeqesha Nokugijima
Umjaho we-10K ubude ngamakhilomitha angu-10, okulingana no-6.2 miles. Ngenxa yokuthi i-10K ibhekwa njengomncintiswano omfushane wendlela, idume phakathi kwabagijimi bezinsizwa kanye nabagijimi abaphambili abafisa ukuba nemigomo yesikhathi esifushane.
Kungani ugijima ngo-10K?
Ezinye zezizathu ezivame kakhulu abantu abagijima izinhlanga ezingu-10K zihlanganisa:
- Sebevele begijima ngo-5K futhi bafuna ukuzinselela ngokwabo ngisho nangaphezulu.
- Ekugcineni bafuna ukuqhuba isigamu se-marathon kodwa bafuna ukuzama ibanga elincane kuqala.
- Baqeqeshwa i-half-marathon noma i-marathon futhi bafuna ukuhlola izinga labo lokuzivocavoca.
- Bafuna ukushaya irekhodi labo siqu .
Yini Engabandakanyeka Ekuqeqeshweni Nokuqalisa Umjaho we-10K?
Kwabagijimi bokuqala, ibanga elingama-10K lingabonakala liyesabisa. Kodwa ukuqeqesha akuyona okuhlukile kunokuqeqesha ama-5K. Nokho, ukuthola umjaho we-10K akulula njengokuthola umjaho we-5K. Ungakwazi ukuthola eyodwa noma emibili ngonyaka endaweni yangakini. Kodwa abanye abagijimi bathatha i-10K eyodwa abagijima minyaka yonke futhi bajabulele ukubona ukuthi bangayithuthukisa isikhathi sabo njalo ngonyaka.
10K Amashejuli Wokuqeqesha Abaqalayo:
Abagijimi abaningi abaqalayo bakhetha ibanga elingu-10K ngoba kuyinhloso efinyelelekayo futhi ukuqeqeshwa akuyona isikhathi esiningi njengesiqephu noma i-marathon ephelele. Uma ungumuntu omusha wokusebenza futhi ufuna ukuqeqesha u-10K, nansi izinhlelo ezimbalwa zokuqeqesha ezingu-10K:
Hlela / Hamba UHlelo Lokuqeqesha le-10K : Lolu hlelo lokuqeqesha lwe-10K lweviki lwakhiwe ngenjongo yokuqalisa / abahamba phambili abafuna ukugijima / ukuhamba umjaho we-10K (6.2 miles). Ngisho noma ungaqeqeshwanga ngo-10K, lolu hlelo luzokusiza ukuba wakhe ukugijima / ukuhamba imizuzu engaphezu kwengu-60. Uhlelo luqala ukuthi usuvele ugijime / uhamba (kumaminithi angu-1/1 iminithi yokuhamba / ukuhamba) imizuzu engu-20.
I-10K Uhlelo Lokuqeqesha lwabaqalayo : Lolu hlelo lokuqeqesha lwamaviki ayisishiyagalombili lenzelwe abagijimi abaqalayo abafuna ukufinyelela emgqeni we-10K. Iqaphela ukuthi usuvele ugijima okungenani ngamamayela amabili. Uma ungakaze ugijime ngaphambili, landela le nqubo-ngesinyathelo yokwakha isisekelo esisebenzayo ngaphambi kokuthi uqale ngesimiso se-10K.
I-4-Week Beginner I-Schedule 10 yokuqeqesha: Lolu hlelo lwesonto eli-4 lubagijimi abaqalayo abanenyanga ukuze balungele i-10K yabo. Kumele ukwazi ukugijima kumamayela angu-3 ukuqala lesi simiso.
Isonto Lokuqala Lokuqeqeshwa Lama-6 : 10 Ukuqalisa Uhlelo lokuqeqesha lwamaviki ayisithupha, kufanele usebenze izinsuku ezimbalwa ngesonto futhi ungagijima ngamamayela amabili.
I-10K Uhlelo Lokuqeqesha lwabaqalayo abahamba phambili: Loluhlelo lwesonto eliyisishiyagalombili lubhekiswe kubagijimi abangakwazi ukugijima amamayela amathathu futhi bangagijima izinsuku ezingu-4 kuya kwezi-5 ngesonto. Ungase ungakaze usebenze u-10K ngaphambili, kodwa ufuna uhlelo olunezinselelo ezincane kuneShedyuli yokuqala yo-10K.
10K Ukuqeqesha abagijimi abaphakathi:
10K Uhlelo lokuqeqesha lwabagijimi abaphakathi : Uma ugijima okungenani umjaho oyedwa we-10K futhi unethemba lokuthuthukisa isikhathi sakho, nakanjani uzodinga ukufaka ukuqeqeshwa okusheshayo ohlelweni lwakho lokuqeqeshwa, uma ungakabi khona.
Lolu hlelo lokuqeqesha lwamaviki ayisishiyagalombili lwaklanyelwe ukusiza ukuthi ugijime 10K yakho esheshayo.
Iviki eli-4 eliphakathi kwe-10K Uhlelo lokuqeqesha: Lolu hlelo lokuqeqesha lwamaviki amane lenzelwe abagijimi abanomlando owedlule futhi bafuna ukuthuthukisa isikhathi sabo esingu-10K. Kumele ukwazi ukugijima kahle ukuya kumamayela angu-5 ukuqala lolu hlelo.
Iviki eli-6 eliphakathi kwe-10K Uhlelo lokuqeqesha : Lolu hlelo lokuqeqesha lwamasonto angu-6 lubagijimi abanokuhlangenwe nakho kohlanga oludlule abafuna ukuthuthukisa isikhathi sabo esingu-10K. Kumele ukwazi ukugijima kahle ukuya kumamayela angu-4 ukuqala lolu hlelo.
10K Ukuqeqesha abagijimi abahamba phambili:
I-10K Uhlelo Lokuqeqesha lwabagijimi abaPhambili : Loluhlelo lokuqeqesha lwamaviki ayisishiyagalombili lenzelwe abagijimi abagijima abangakwazi ukugijima ngamamitha angu-6 ngokunethezeka futhi bangagijima izinsuku ezingu-5 ngesonto.
I-4-Week Advanced Schedule 10K Training: Lolu hlelo lokuqeqeshwa kweviki ezine lenzelwe abagijimi abanokuhlangenwe nakho okuyi-10K futhi bafuna ukuthuthukisa isikhathi sabo. Kumele ukwazi ukugijima kahle ukuya kumamayela angu-7 ukuqala lolu hlelo.
Iviki eli-6 eliphakeme lokuqeqeshwa kwe-10K : Kufanele ukwazi ukugijima kahle ukuya kumamayela angu-6 ukuze uqale uhlelo loqeqesho lwe-10K.
Ukulungiswa kwezinsuku zamaRace:
I-Racing Etiquette : Uma usanda kushayela ukugijima emidlalweni yomgwaqo, kungenzeka ukuthi awujwayele neminye yemithetho - kokubili okushiwo nokungabhalwanga. Ukuze ugweme abagijimi abakanye nocasulayo (futhi uvimbele ukubuka njenge-newbie), qiniseka ukuthi ulandela lezi ziqondiso ze-etiquette uma ubamba iqhaza emidlalweni.
Indlela Yokuqagela Isikhathi Sakho Sama-10K : Uzibuza ukuthi kungakusiza isikhathi esingakanani ukuthi usebenzise i-10K? Nakhu ukuthi ungalinganisa kanjani isikhathi sakho esingu-10K.
Iyini Isikhathi Esihle Se-10K? : Ukukhathazeka okubhekwa njengesikhathi esihle somjaho we-10K? Nansi indlela yokuthola ukuthi isikhathi sakho silinganisa kanjani nabanye abagijimi.
Amathiphu we-10K yakho yokuqala : Uma ushayela umshayeli wemoto engu-10K, thola amathiphu okusiza ukuzola izinzwa zakho futhi usize uzizwe ulungele usuku lomncintiswano.
Ingabe Kufanele Ngigijime Ngaphambi Kokugijimela? : Ingabe ukhathazekile ngomzila wakho wokuqala we-10K? Buyekeza lezizinto ezingu-10 zokwenza ngaphambi kokuba umncintiswano uqale ukuqinisekisa ukuthi ulungele usuku lwakho lomncintiswano omkhulu.
Ama-Race Day Amathiphu Wokuncintisana Kwendlela Yakho Yokuqala : Njengoba usuku lwakho lomncintiswano lusondela, ungase ube nemibuzo nokukhathazeka ngalokho okumele ulindele ngosuku lomncintiswano. Uma ungumuntu omusha wokusebenza, nanka amanye amathiphu ngosuku lwakho lokuqala lomncintiswano.
Izimpawulo Zemijaho Ejwayelekile : Ukwenza amaphutha ngesikhathi semikhakha yemigwaqo kuvame kakhulu, ikakhulukazi uma usanda kushayela emigwaqweni yomgwaqo. Nazi ezinye zeziphambeko zokugijima ezivame kakhulu nokuthi ungazigwema kanjani.
Indlela Yokuthatha Amanzi Kusuka Kwamanzi Ukuyeka : Ukuphumelela ngokuphumelela kwamanzi emigwaqeni yomgwaqo kuyisimo esivamile phakathi kwabagijimi abasha. Kodwa uma wazi ukuthi yini ongayilindela nokuthi ungathatha kanjani uphinde uphuze amanzi, uzobukeka njengeproli njengoba ugijima emanzini okuyeka.
Amanye amaRace Distances:
Konke mayelana nokuqeqeshwa nokugijima kwe-5K
I-All About Half Marathon Training and Racing
Yonke NgeMarathon Ukuqeqeshwa Nokumaketha