Bona ukuthi kuzothatha isikhathi esingakanani ukuhamba okuhambayo okuhlukile
Zingaki amakhilomitha emncintiswaneni we-marathon we-5K, we-10K, we-marathon noma wesiqingatha noma uhamba? Kuthatha isikhathi esingakanani ukuhamba ngaleyo migama ngesivinini esisheshayo, ijubane elilinganiselwe, noma ijubane elilula? Nakhu okuyisisekelo salokhu kuhamba kwemikhumbi evamile:
- Ikhilomitha : Ikhilomitha ngamakhilomitha angu-0.62, ngamamitha ayi-3281.5, noma ngamamitha ayi-1000.
- I-Mile : I-mile ingu-1.61km noma u-5280 amamitha.
- 3K: amakhilomitha amathathu alingana namamitha angu-1,85, amamitha angu-9842.5, noma amancane angaphansi kwamamayela amabili. Leli banga elivamile lokuhamba ngezinsiza, ikakhulukazi labo abanemizila efinyelelekayo.
- 5K : amakhilomitha angu-5 afana namamitha angu-3.1. Lona uhlanga olujwayelekile lomjaho wezinsizakalo zothando nokuhamba okujabulisayo.
- 10K : amakhilomitha angu-10 alingana no-6.2 miles. Lona ibanga elivamile lokugijima okujabulisayo, okungahle kube khona noma kungahambi kahle.
- I-Half-Marathon : amakhilomitha angu-13.1 noma amakhilomitha angu-21.
- I-Marathon : 26.2 miles noma amakhilomitha angu-42.
- I-Ultramarathon: Lezizinhlanga zingaba ibanga elingaphezu kwamakhilomitha angu-42 noma ngamamayela angu-26. Imigwaqo evame kakhulu yalezi zenzakalo zingamakhilomitha angu-50 (amakhilomitha angu-31) amakhilomitha angu-100 (amakhilomitha angu-80), amakhilomitha angu-80.5, namamitha angu-161 (amakhilomitha angu-161).
Kuzothatha isikhathi eside kangakanani ukuhamba ngamamayela namakhilomitha kuma-Paces ahlukahlukene?
Amashadi angezansi azokusiza ukuba uhumushe amabanga omcimbi wokuhamba ngokuhamba kwesikhathi, amakhilomitha, namamayela ngezinyawo ezihlukahlukene zokuhamba ngempilo:
- Ngokushesha: amaminithi angu-7 ngekhilomitha noma imizuzu engu-11 nge-mile.
- Okulinganiselwe: amaminithi angu-10 ngekhilomitha noma imizuzu engu-15 nge-mile.
- Kulula: amaminithi angu-12.5 ngekhilomitha noma imizuzu engu-20 ngehora.
- Indlela Yokulinganisa Ukuhamba Kwakho Okuhambayo : Ungazi kanjani ukuthi uhamba ngokushesha kangakanani ukwazi ukuthi unayo ijubane elisheshayo, elilinganiselwe noma elilula? Kunezindlela eziningana zokulinganisa noma ukuzibala, kufaka phakathi izinhlelo zokusebenza zefoni kanye nokubukwa kwe-GPS, kanye nezinketho zobuchwepheshe obuphansi usebenzisa ibanga eliziwa (njengezungeze ithrekhi ehambayo) nesitophuwashi.
- Amamitha Kilomitha Namakhilomitha kuya ku-Miles Calculator: Faka amamayela ukuze uwaguqulwe waba amakhilomitha noma amakhilomitha ukuze uguqulwe ngamamayela futhi ubone isikhathi sokuhamba esicacisiwe.
Ishadi lamakhilomitha
Kude kangakanani emaMiles nokuthi kuhamba isikhathi eside kangakanani kuma-Paces ahlukene
| Amakhilomitha | Amamitha | Ukuhamba Okusheshayo | Ukuhamba okulinganiselwe | Ukuhamba okulula |
| 1 | 0.62 | 7 iminithi. | 10 iminithi. | 12.5 iminithi. |
| 2 | 1.24 | 14 iminithi. | 20 iminithi. | 25 iminithi. |
| 3 | 1.86 | 21 iminithi. | 30 iminithi. | 37.5 iminithi. |
| 4 | 2.48 | 28 iminithi. | 40 iminithi. | 50 iminithi. |
| 5 | 3.11 | 35 iminithi. | 50 iminithi. | 62.5 iminithi. |
| 6 | 3.73 | 42 iminithi. | Imaminithi angu-60. | 75 iminithi. |
| 7 | 4.35 | 49 iminithi. | Imaminithi engu-70. | 87.5 iminithi. |
| 8 | 4.97 | 56 amaminithi. | I-80 min. | Amaminithi angu-100. |
| 9 | 5.59 | 63 iminithi. | I-90 min. | 112.5 iminithi. |
| 10 | 6.21 | Imaminithi engu-70. | Amaminithi angu-100. | 125 iminithi. |
| 11 | 6.83 | Imaminithi engu-77. | 110 iminithi. | 137.5 iminithi. |
| 12 | 7.45 | 84 iminithi. | I-120 min. | 150 iminithi. |
| 13 | 8.07 | 91 iminithi. | 130 iminithi. | 162.5 iminithi. |
| 14 | 8.69 | 98 iminithi. | 140 iminithi. | 175 iminithi. |
| 15 | 9.32 | 105 iminithi. | 150 iminithi. | 187.5 iminithi. |
| 16 | 9.94 | 112 iminithi. | 160 iminithi. | Amaminithi angu-200. |
| 17 | 10.56 | 119 iminithi. | 170 iminithi. | 212.5 iminithi. |
| 18 | 11.18 | 126 amaminithi. | 180 iminithi. | 225 iminithi. |
| 19 | 11.80 | 133 iminithi. | Amaminithi angu-190. | 237.5 iminithi. |
| 20 | 12.42 | 140 iminithi. | Amaminithi angu-200. | 250 iminithi. |
| Half-marathon | ||||
| 21 | 13.1 | 147 iminithi. | 210 iminithi. | 262.5 iminithi. |
| 2.5 amahora | Amahora angu-3.2 | 4.4 amahora | ||
| IMarathon | ||||
| 42 | 26.2 | 294 iminithi. | Amaminithi angu-420. | 525 iminithi. |
| Amahora angu-5 | Amahora angu-7 | Amahora angu-9 | ||
Ishadi lamamayela
Kude Kangakanani Emakhilomitha Nesikhathi Sokuhamba Ngama-Paces Ahlukahlukene
| Amamitha | Amakhilomitha | Ukuhamba Okusheshayo | Ukuhamba okulinganiselwe | Ukuhamba okulula |
| 1 | 1.6 | 11 iminithi. | 15 iminithi. | 20 iminithi. |
| 2 | 3.2 | 22 | 30 | 40 |
| 3 | 4.8 | 33 | 45 | 60 |
| 4 | 6.4 | 44 | 60 | 80 |
| 5 | 8.1 | 55 | 75 | 100 |
| 6 | 9.7 | 66 | 90 | 120 |
| 7 | 11.3 | 77 | 105 | 140 |
| 8 | 12.9 | 88 | 120 | 160 |
| 9 | 14.5 | 99 | 135 | 180 |
| 10 | 16.1 | 110 | 150 | 200 |
| 11 | 17.7 | 121 | 165 | 220 |
| 12 | 19.3 | 132 | 180 | 240 |
| I-Half-Marathon | ||||
| 13.1 | 21.1 | 143 | 195 | 260 |
| 2.5 amahora | 3.2 Amahora | 4.3 Amahora | ||
| IMarathon | ||||
| 26.2 | 42.2 | 288.2 | 400 | 524 |
| Amahora ama-5 | Amahora angu-7 | Amahora angu-9 | ||
Ngamashadi, kufanele ukwazi ukwenza isilinganiso esibi sokuthi kuzokuthatha isikhathi esingakanani ukuthi uhambe ibanga elinikeziwe ekuhambeni kwezempilo ngaphandle kokumisa. Kuzodingeka ukengeze isikhathi esengeziwe uma kufanele ulinde iziphambano zesignali yokuwela, ziyeke ukuyeka, zume ukuthatha izithombe, ukudlala i-Pokemon Go, njll.
Ibanga, i-Pacing, ne-Finishing Time yezinyawo ezihleliwe
Ungabona futhi ukuthi ungakulinganisa kanjani noma ubale ijubane lakho ukuthola isikhathi nesikhathi sakho emagatsheni ahlukene ngaphesheya kwale mithetho yesithupha.
Uma ungena emncintiswaneni ohleliwe noma umcimbi ngenkathi yokuqeda ukuqeda, sebenzisa lezi zindlela ukubikezela isikhathi sakho sokuqeda .
Kubalulekile ukuthi ufake kuphela imicimbi owaziyo ukuthi ungayiqedela ngaphansi komkhawulo wesikhathi. Kuhle futhi ukwazi ukuthi uzohlangana nini nomndeni wakho nabangani abaza ukukujabulisa noma ukubamba ukuhamba ekhaya.
Ukuqeqeshwa Ukuhamba Ukuhamba Okuhlukile
Ungase uzibuze ukuthi udinga ukuqeqesha ukuhamba la mabanga. Kuhlale kuwumqondo omuhle ukwakha isikhathi sakho sokuhamba kancane kusuka emifushane kuya emabangeni amade. Kufanele ufunde ukuthi umuntu ophilile angakwazi kanjani ukuhamba engaqeqeshiwe , futhi ungahamba kude kangakanani emahoreni ayisishiyagalombili uma uhambahamba ngokuqeqeshiwe.
Ngokuqhubeka wengezela ukuhamba okude njalo ngesonto ngalinye, uzokwakha imisipha yakho nokuqina. Uzokhubaza futhi isikhumba ezinyaweni zakho, okusiza ukuvimbela amabhulashi. Qala ibanga okwazi ukuhamba kahle. Engeza i-mile kuleyo ndawo ibanga ngalinye, elizoba phakathi kwamaminithi angu-15 no-20 okuhamba ngokuqhubekayo. Zama uhlelo lokuhamba lokuqala oluqala ngokuhamba ngezinsuku ezingu-30 ukuze uqale ukwakha i-mileage yakho yokuhamba, kungakhathaliseki ukuthi ufuna ukuhamba amakhilomitha noma ufuna ukujabulela ukuhamba ngezinyawo zamakhilomitha angu-5, noma uqale nokuqeqesha umqhudelwano noma i-marathon.