Uma uqala ukugijima, kulula ukuthokoza ngomcabango wokuqeda umncintiswano, njengo- 5K . Kodwa ungaba neminye imibuzo noma ukukhathazeka ngaphambi kokuthi uqale. Nazi ezinye izinto okufanele uzicabangele ngaphambi kokuthatha 5K yakho yokuqala.
Awudingi ukuqhuba u-5K (3.1 miles) ngaphambi komncintiswano wangempela
Abagijimi abaningi abaqalayo bacabanga ukuthi badinga ukugijima okungenani ibanga lomncintiswano noma ngaphesheya ukuba balungele umncintiswano. Ukuze ulungiselele ngokomzimba umncintiswano, akudingeki ugijime ama-3.1 miles ngaphambi kohlanga lomncintiswano. Uma ungagijima noma ugijima / uhambe imizuzu engu-30, kufanele ukwazi ukuphephile futhi ugcwalise kahle u-5K.
Kufanele usebenzise ukugijima ngaphandle.
Kuhle ukwenza okunye kokuqeqeshwa kwakho ku-treadmill, kodwa qiniseka ukuthi nawe wenza ezinye zigijima ngaphandle. Usebenzisa imisipha ehlukene uma ugijima ngaphandle, uma ugijima kuphela ekuhambeni kokuhamba ngezinyawo, ungase ube nesikhathi esinzima ukulungisa endaweni ehlukile phakathi nomncintiswano. Ngenkathi kunezinzuzo ezithile zokugijima kwezinyawo , ukwenza amanye amakhilomitha akho ngaphandle kuzokusiza ukuba ulungele ngokomzimba nangokwengqondo emncintiswaneni.
Uma wenza u-5K wendawo futhi ufinyelela kumephu yenkambo, zama ukuqhuba ingxenye yenkambo phakathi nokuqeqeshwa kwakho. Uzozizwa ulungele ngokwengeziwe - kokubili ngokomzimba nangokwengqondo - uma ujwayele inkambo yomjaho.
Futhi ubone: Amathiphu okugijima ngokuphepha ngaphandle
Awudingi ukulayisha i-carbo nge-5K.
Abanye abantu bezwa ngabagijimi badla ama-carbs amaningi ngaphambi komncintiswano omkhulu futhi bacabanga ukuthi kusebenza ngaphambi kokugijima noma yiliphi uhlanga. Ngempela udinga kuphela ama-carbs engeziwe uma ugijimela ibanga elide njengokungathi isigamu noma i- marathon ephelele . Uma usebenzisa i-5K, akudingeki ulayishe ama-carbs ngosuku ngaphambi komncintiswano. Vele udle lokho okuvame ukudla ngosuku ngaphambi komncintiswano, kodwa zama ukugwema ukudla okunamafutha noma ukudla okunamafutha okungase kuholele ezindabeni zomzimba .
Ekuseni komncintiswano, awufuni ukuzibamba, kepha awufuni nokuba nesisu esingenalutho. Akuwona umqondo omuhle ukudla ngokushesha ngaphambi kokugijima ngoba kungaholela ekuchotheni noma ekugxotsheni . Ukushushuluza ibhulakufesi ngokuphelele kungabangela ukuthi uphume amandla. Ukubheja kwakho okuhle ukudla ukudla okulula noma ukukhanya okulula cishe amaminithi angu-90 ngaphambi komncintiswano kuqala.
Zama ukudla into ephezulu ema-carbohydrate futhi ephansi kumafutha, fiber, namaprotheni. Ezinye izibonelo ze-fuel engaphambi kuka-5K zihlanganisa: i-bagel enebhokisi le-peanut; i-turkey kanye noshizi ngesinkwa sonke sikakolweni; ibhanana kanye nebha yamandla; noma isitsha sokudla okubandayo ngekomishi yobisi.
Futhi ubone: Okudlula futhi Okubi kakhulu kokuPhambi kokudla
Akudingeki ukuba ugijime emanzini wamanzi.
Iningi lama-5K linenani elilodwa lamanzi esikoleni futhi kuyinto ebangela ukukhathazeka kwamanye ama-racers ama-5K okuqala. " Kuthiwani uma ngidonsa indebe? Ngifanele ngiqhubeke ngisebenza?"
Akudingekile ukuba uqhubeke ugijima emanzini amanzi, nakuba abanye abagijimi bakhetha ukwenza lokho. Abanye abahlanganyeli bomncintiswano bazohamba ngokuhamba ngezinyawo ukuze bakwazi ukuthatha ngokucophelela indebe emvolontiya womncintiswano bese bephuza, ngaphandle kokuchitha amanzi noma ukuwagcoba. Ayikho imithetho mayelana nokuthi uthatha kanjani amanzi. Uma izimo zomncintiswano zipholile kakhulu, amanye ama-racers ama-5K athola ukuthi awanaso ngisho adinga amanzi futhi akhetha ukweqa ukuma kwamanzi. Abanye bathwala ibhodlela lamanzi ukuze bakwazi ukuphuza amanzi uma belidinga.
Futhi ubone:
Indlela Yokuthatha Amanzi Kusuka Ezokusiza Emiphakathini
Inombolo yakho yomjaho ihamba phambili kwekhati lakho.
Ngaphambi komncintiswano, uzothatha iphakethe lakho lomncintiswano, elizofaka inombolo yakho yomhlanga (ebizwa nangokuthi umhlanga), i-T-shirt yomhlanga, futhi mhlawumbe nezinye izinhlanga. Uma ubeka inombolo yakho yomncintiswano, qiniseka ukuthi uyifaka phambi kwehembe lakho, hhayi emuva. Ungasebenzisa izikhonkwane zokuphepha kuzo zonke izingxenyana ezine ze-bib ukuze uzigcine endaweni. Ngokuvamile abahleli bomncintiswano banikeza izikhonkwane zokuphepha uma uthola inombolo yakho yomncintiswano. Qinisekisa ukuthi uyithola ukuze ungazitholi nxazonke ukufuna izikhonkwane zokuphepha ngaphambi kokuba uhlanga lwakho luqale.
Kubalulekile ukugqoka i-bib yakho ukuze uvumele abaphathi bezemidlalo bazi ukuthi uyingxenye yomncintiswano. Futhi, uma kukhona abathwebuli bezomncintiswano ezisemthethweni esikoleni, bazosebenzisa inombolo yakho yebhabhu ukukhomba izithombe zakho zohlanga. Ngakho qiniseka ukuthi inombolo yakho ibonakala ngokucacile uma ubona abathwebuli bezithombe esikoleni futhi ikakhulukazi emgqeni wokugcina. Uma kukhona idivayisi ye- B-Tag isikhathi sokumisa ngemuva kwebhodi yakho ye-race, qiniseka ukuthi ayiguquki noma igqoke izingubo noma ibhande eligijima.
Futhi ubone: I- Etiquette for Racing Races
Ngeke uthole ukungafanelekile ukuhamba.
Abanye abaqalayo bakhathazeka ngokuthi kufanele bathathe ikhefu lokuhamba phakathi komncintiswano ngoba bacabanga ukuthi bazobukeka noma bazizwe behlulekile. Balinganisa ukuvuka nokuphonsa ithawula. Akunamahloni ngokuthatha ikhefu lokuhamba! Eqinisweni, ukusebenzisa indlela yokugijima / ukuhamba kungaba yindlela eqondile yomjaho ngoba ingakusiza ukuba ugweme ukukhathala kwemisipha okuvame ukwenzeka ekupheleni kwezinhlanga. Abanye abahlanganyeli bomncintiswano bathola ukuthi ukuthatha izinkambo ezincane zokuhamba ngezinyawo empeleni kubasiza ukuba bafinyelele ijubane lomjaho ngokushesha kunokuba bezama ukuhamba lonke ibanga.
Okuningi mayelana nomjaho we-5k: