"Umngane wami ufuna ukuba ngigijime no-10K naye. Ngingakwazi ukugijima i-mile engeyona i-stop. Ngingakwazi yini ukugijima ku-10K ngezinyanga ezintathu?"
Ukugijima kwe- 10K (6.2 miles) nakanjani umgomo onokufinyeleleka kumgijimi oqalayo onamasonto angaba ngu-10-12 ukuqeqesha, uma nje uzibophezele ekusebenzeni noma ukusebenza okungenani izinsuku ezingu-3-4 ngesonto.
Ngihlale ngithanda ukugqugquzela abagijimi bokuqala ukuzama izinhlanga ngoba kubasiza bahlale begqugquzela ukuqhubeka begijima futhi bathuthukise ukuzethemba kwabo okusebenzayo.
Uma uthanda umqondo wokugijima kodwa uzizwa sengathi u-6.2 miles ubude kakhulu ukuya emncintiswaneni, ungahlala uqala ngokuqeqesha umjaho we-5K (3.1 miles). Kulula kakhulu ukuthola ama-5K wendawo.
Khumbula ukuthi uma ukhetha ukubhalisela umncintiswano, akudingeki ukuba usebenzise ibanga lonke. Abahlanganyeli abaningi abayi-10K bagijimela / bahamba emncintiswaneni, bathatha izinkambo zokuhamba phakathi nokugijima kwabo. Mane uhlale ukhumbule ukuthi ezinye izinhlanga zinezikhawulo zesikhathi, ngakho-ke ngeke ukwazi ukuhamba wonke umncintiswano. Uma ukhathazekile, hlola iwebhusayithi yomncintiswano ukuze ubone ukuthi kunesikhathi sokuphumula.
Uma unesithakazelo ekuhlanganyeleni emncintiswaneni we-10K, ukulandela isimiso sokuqeqesha kuzokusiza ulungiselele ngokuphepha umncintiswano futhi ugcine umkhondo. Njengoba uqhubeka nokuqeqesha, ukuqina kwakho kuzothuthuka futhi uzozizwa ulungele futhi ulungiselele umjaho wakho we-10K. Nazi ezinye izinhlelo zokuqeqesha ezingu-10K zabaqalayo:
I-10K Uhlelo Lokuqeqesha lwabaqalayo: Lolu hlelo lokuqeqesha lwe-10K lwamaviki ayisishiyagalombili luphelele kubagijimi abaqalayo abangakwazi ukugijima amakhilomitha amabili okwamanje futhi bafuna ukugijima ngokuqhubekayo emgqeni wokugcina we-10K.
10K Hlela / Hamba UHlelo Lokuqeqesha: Lolu hlelo lokuqeqesha lwamasonto ayisishiyagalombili lwenzelwe labo abangakwazi ukugijimela / ukuhamba imizuzu engu-20 futhi bafuna ukuhamba / bahambe umjaho we-10K.
Amathiphu Emigqa yabasunguli abangu-10K
Uma ungakaze ugijimise umjaho ngaphambili, hlola lezi zihloko ukuze uthole ulwazi oluningi mayelana nokugijima kwezinhlanga.
- Amathiphu Ekuncintisana Kwendlela Yakho Yokuqala: Njengoba usuku lwakho lomncintiswano lusondela, ungase ube nemibuzo kanye nokukhathazeka ngalokho okumele ulindele ngosuku lomncintiswano. Nawa amanye amathiphu okusebenzisa umjaho wakho wokuqala .
- Indlela Yokugqoka Umjaho Wakho Bib : Thola imiyalelo ngesinyathelo-nge-sinyathelo sokuthi ungabeka kanjani ibhola lakho lebhayisiketi esikhwameni sakho.
- Izimpawulo Zemijaho Ejwayelekile: Hlola amanye amaphutha okugijima okuvamile futhi uthole ukuthi yini okufanele uyenze ukuze uzigweme.
- Amathiphu Okubhekana Ne-Pre-Race Jitters: Ukhathazekile mayelana nomncintiswano wakho omkhulu? Lokho kuvamile ngokuphelele. Thola amathiphu wokuthi ungayithulisa kanjani ukwesaba kwakho .
- Amathiphu Ezingqondo Ukuze Ufike Emiphakathini: Uma uzithola uhlushwa ngenkathi uhlanga lwakho, zama ezinye zalezi zindlela ezingqondweni ukuze ufike ekugcineni.
- Indlela Yokubhekana Nesixuku Emiphakathini: Ezinye izinhlanga zigcwele, ezingase zibe nzima kumgijimi oqalayo. Nawa amanye amathiphu okubhekana nezimo ezigcwele .
- Umtsetfo weMtsetfo weMigwaqo Amathiphu : Ukuze uqiniseke ukuthi awucasuli abanye abagijimi (futhi ugweme ukubuka njenge-newbie), landela lezi zeluleko ezisebenzayo phakathi nezinhlanga.
- Indlela Yokuthatha Amanzi Kusuka Kwama-Hydration Uyeka: Nazi amathiphu ngokubukeka njengeproli njengoba ugijima bese uthatha amanzi eziteshini zosizo.
- Indlela yokusebenzisa i-Porta-Potties ngosuku lomhlanga: Uma udinga ukusebenzisa indlu yokugezela ngaphambi, ngesikhathi noma ngemva komncintiswano, cishe uzosebenzisa indlu yangasese ephathekayo, noma i-porta-potty. Uma ungakaze usebenzise i-porta-potty ngaphambili futhi uzibuza ukuthi yini ongayilindela, nansi amanye amathiphu .
Futhi ubone: