Amamitha angu-3000 cishe angaba ngu-1.86 miles noma amakhilomitha amathathu. Ukugijima kwamamitha angu-3000 kuyimicimbi yokulandelana kwebanga eliphakathi emincintiswaneni yethrekhi nasensimini, kusukela ekulandeleni kwentsha nasensimini kuze kube sezingeni le-Olimpiki.
Izinhlanga eziningi zamamitha angu-3000 zigijimela ithrekhi; akuvamile ukuthola izinhlanga zemigwaqo engu-3K. Ngakho zingaki izinqamuleli zethrekhi ezithathayo ukuqedela amamitha angu-3000?
Iphutha lamathrekhi amaningi agijima lilingana namamitha angu-400, ngakho-ke kungathatha ama-7.5 aphephe ukulinganisa amamitha angu-3000. Ezinye izikole eziphakeme zaseMelika empeleni zihlanganisa umjaho wamamayela amabili (izintambo eziyisishiyagalombili zethrekhi) emincintiswaneni yabo yamathrekhi nemikhakha, kunomncintiswano wamamitha angu-3000.
Amashejuli Wokuqeqesha
Uma ungathanda ukuthuthukisa isikhathi sakho embukisweni wamamitha angu-3000 noma unethemba lokuzakhela kumamitha angu-3000 ngaphandle kokuyeka, nansi ezinye izinhlelo zokuqeqesha kanye namathiphu. Nakuba lezi zimiso kanye namathiphu zingama-distances ahlukene - kufaka phakathi amayela, amamayela amabili, no-5k - angakusiza ukuba uthuthukise izikhathi zakho zamamitha angu-3000.
Uhlelo lwe-4-Week Beginner Lokuqalisa Amamitha Amabili : Lolu hlelo lokuqeqesha lwamasonto amane lenzelwe abagijimi abahamba phambili abahamba phambili abafuna ukwakha ukuhamba ngamamayela amabili. Lolu hlelo luyi- run / walk kuya ohlelweni oluqhubekayo lokugijima. Isonto ngalinye, uzokwenyuka kancane kancane ebangeni lakho eligijima futhi wehla ebangeni lakho lokuhamba.
Ekupheleni kwamasonto amane, uzokwazi ukugijima ngamamayela amabili ngaphandle kokuma.
Amathiphu Wokugijima I-Mile Ngaphandle Kokuyeka : Uma uzama ukugijima ngaphandle kokuthatha ikhefu lokuhamba noma ukuzwa sengathi udinga ukuyeka ngokuphelele, kuyasiza ukuqala ngokuzama ukugijima ngaphandle kokuyeka amamayela. Nawa amanye amathiphu ukukusiza ukuthi ufinyelele lowo mgomo.
Indlela Yokugijima I-Mile Esheshayo : Kungakhathaliseki ukuthi ungumdlali we-high school track, umgijimi oqalayo, noma umgijimi wamakhosi , ungenza izinguquko ezincane ukuze uthuthukise ijubane lakho. Nazi ezinye iziphakamiso zokushefa isikhathi esithile ku-PR imayela yakho.
Indlela Abaqala Ngayo Ukuthuthukisa Ngayo Isikhathi Sabo 5K : Uma ungumgijimi we-novice, nanka amathiphu okuthuthukisa isikhathi sakho esingu-5K.
Indlela abagijimi abanokuhlangenwe nakho abangayithuthukisa ngayo isikhathi sabo esingu-5K : Ukuthatha umjaho wakho ezingeni elilandelayo futhi uthuthukise izikhathi zakho zomncintiswano, kungase kudingeke wenze izinguquko ezithile ekuqeqesheni kwakho. Nawa amanye amathiphu okuqeqesha okusebenzisa izinhlanga ezingu-5K ezisheshayo.