Uke wangena enkingeni ovumela ikhalenda ukuba ihambe nawe? Kungenzeka ukuthi ubhaliselwe umncintiswano wesigamu noma umcimbi wokuhamba njenge- Avon 39 Walk for Cancer Breast months ago. Manje, uyaqaphela ukuthi awukwenzi ukuqeqeshwa kwangempela futhi umncintiswano noma umcimbi wukuphela kwenyanga. Yini ongayenza?
Impendulo eyisisekelo ukusebenzela ukwandisa ukuhamba kwakho okude kakhulu ukuqeqeshwa kwe-mileage ngesikhathi esifushane osishiyile.
Kumele uqinisekise ukuthi ijaji lakho elikhethiweyo lomjaho lizosebenza kahle ngokulisebenzisa ekuhambeni kwakho okude.
Ungayenza Kuphelile?
I-marathon yesiqingatha i-13.1 miles noma amakhilomitha angu-21. Uma ungumuntu ophilile ohamba ngezinyawo ngamakhilomitha ayisithupha (10k) ngenyanga enyangeni eledlule, uzokwazi ukuqedela umncintiswano wesigamu. Ungase uhambe nama- blisters emakhilomitha angu-4 edlule. Uma ungakade uhamba ngezinyawo ngamamayela ayisithupha (10K) ngesikhathi ngesonto ngalinye, kuwukuhlakanipha ukushintshela kumcimbi omude wamakhilomitha (njengama-10K noma ama-5K). Umuntu ophilile kufanele akwazi ukuqeda ibanga elingu-5K noma le-10K kuphela ngenyanga yokuqeqesha (noma ngisho noqeqesho olungakhulumi ngalo).
I-Avon 39 Walk for Cancer Breast iyindlela yokuthethelela. Ungabamba i-shuttle kuze kube sekupheleni kusuka ezinhlokweni eziningi zokuhlola. Ngomcimbi wothando, ungadluleli iphuzu lobuhlungu. Thatha uhambo uma uphezulu noma uzwa ubuhlungu obuvela kumisipha noma izinsiza.
Ungenza Yini Isikhathi Sokuqeda Isikhathi Sokunquma?
Ukucatshangelwa okubaluleke nakakhulu ukuthi ngabe uzofinyelela ekugcineni ngesikhatsi sokuphumula.
Kuyinto engafanele, engenangqondo, futhi eyingozi ukufaka umcimbi uma wazi ukuthi ngeke ukwazi ukuyiqeda ngaphambi kwesikhathi sabo sokuvalwa esicacisiwe. Ukuhamba kwezemidlalo nokuhamba komjaho kuvimbela phansi kwamanzi futhi uvule inkambo yokuhamba ngesimiso esimisiwe. Uma ugijima, uvuselela lonke uhlelo futhi uzibeka engozini.
Sebenzisa indlela yokubikezela isikhathi sokuqeda i-marathon yakho ukuze uqiniseke.
Thatha uhambo olude olude lokuqeqesha ngeSonto
Ngesikhathi usishiyile, udinga ukuhamba uhambo olude usuku olulodwa ngesonto bese uhamba imizuzu engu-30 kuya ku-60 zonke ezinye izinsuku zesonto. Ukuhamba kwakho okude okude kufanele kube ngamamayela angu-1 kuya kwangu-2 ngaphezulu kunokuhamba kwakho okujwayelekile kokusebenza. Uma ungaqeqeshwanga ngokuphelele, uhlose ukuhamba imizuzu engu-90 kuya emahoreni amabili ukuhamba kwakho okude okude, okumele kube ibanga lama-5 kuya kwangu-7 amamayela.
Isonto ngalinye, ukwandise ibanga lalokuhamba ngezinyawo ngamanye amayela. Uma ungahlangenwe nobunzima bomzimba noma ubuhlungu be-muscle, ungase ukwazi ukwenza isimiso sokusheshisa uphinde uqhube ibanga ngamamayela angu-2 ngesonto ngalinye. Kodwa lokho kuletha ingozi enkulu yokuthuthukisa amabhulashi, okuzothatha izinsuku ezimbalwa ukuphulukisa futhi kungakubuyisela emuva.
Imiphumela Yezinsuku Zokuqeqesha Okude
Ibanga elide lihamba livivinya ukukhuthazela kwengqondo yakho kanye nokukhombisa ukuthi isikhumba sakho sihluthuphi nokuthi kuphi lapho ungase uhlangane khona nezibhansela nokushayela. Indlela oyibamba ngayo umzimba wakho nokunyakaza okuphindaphindiwe kungakushiya nge-aches nokuqina ngemva kwalokho.
Isivinini
Ngesikhathi sakho esifushane sokuqeqesha, kubaluleke kakhulu ukuthi usebenze ibanga kunokusheshisa. Ngemuva kokuhamba okufudumele, sebenzisa imizuzu engu-45 elandelayo ngamaphesenti angu-80 omncintiswano wakho.
Khona-ke, nciphise ijubane lakho ukuba uhambe kancane ukuze uqede ukuqeqeshwa ibanga elidingekayo kulolo suku.
Blisters
Izinyawo zakho azisebenziswanga i-mileage ende futhi awunaso isikhathi sokuzikhandla kancane. Uzodinga ukuthola iresiphi efanele, masinyane, ukuvimbela amabhuleki ezinyawo . Okokuqala, shintshela emasokisi okwenziwa ngendwangu yokugwedla kunokuba ukotini. Sebenzisa umquba wokugcoba kanye / noma ummbila ezinyaweni zakho ukuze unciphise ukuqubuzana futhi ugcine unyawo lumile.
Izigqoko zemizuzu yesiHlathi
Inyanga ngaphambi kokuba uhlanga lwakho lube yisikhathi esifanele sokuqala ukusebenzisa izicathulo zakho zomjaho ezintsha ekuqeqesheni kwakho. Uzofuna ukuwagqoka ngezinyawo ezimbalwa bese uhamba ngezinsuku ezimbalwa zokuqeqesha kwakho.
Ufuna izicathulo eziphukile kepha zisentsha, zihamba ngamamayela angama-80 no-150.
Ukuhamba kweGear
Umthetho oyinhloko wokuhamba ibanga elide "akuyona into emisha ngosuku lomncintiswano." Gqoka amasokisi akho omjaho, izicathulo, ama-shorts / tights, phezulu, isitifiketi, njll. Uma uzogqoka ijaji lomncintiswano, kubaluleke nakakhulu ukuqinisekisa ukuthi ungahamba kuwo.
Ukuhamba ngokudla nokuphuza imidlalo
Qinisekisa ukuthi wazi ukuthi nini futhi nini ukuphuza nokuthi yini amandla okudla okuzoyisebenzisa . Thola ukuthi isayithi lewebhu lomncintiswano isiphi isiphuzo sezemidlalo kanye nokudla okulula okuhlinzekela kulolu hlelo futhi usebenzise labo ekuhambeni kwakho kokuqeqesha okude. Uma uthola ukuthi bakunika izinkinga, ungase uthande ukuthwala ngokwakho. Qaphela ukuthi kuzoba nini ukuyeka amanzi bese unquma ukuthi udinga ukuthwala amanzi nawe.
Abangani abahambahambayo
Uma uzohamba ndawonye ngosuku lomncintiswano, kuwukuhlakanipha ukuqeqesha ndawonye izinsuku ezimbalwa zokuqeqesha kwakho. Xoxa ngalokho okudingayo komunye nomunye endleleni yokusekela nokuthi uzoxoxa kanjani nezindlu zokuphumula, njll. Ungathola ukuthi ama-paces akho awahambisani futhi kungcono ukuthi uhlukanise phakathi nomncintiswano bese uhlangana endaweni ekugcineni.
Qeqesha Ngesokudla Esikhathini Esizayo
Ukuzigcina ngokwakho, hlela uhambo lwakho lokuqeqesha
- Half Marathon UHlelo Lokuqeqesha Lweviki 16
- Uhlelo lokuqeqesha lwe-Avon39 Full Marathon-Half Marathon
Izwi elivela
Uma umcimbi wakho usondela futhi ungenayo ikhono lokuthola inani eliphansi lokuqeqeshwa, akuwona ubugebengu ukweqa umcimbi. Ungase uzigcinele ukulimala futhi uzosindisa umcimbi wabasebenzi ukuphazamiseka kokukusekela uma ungeke ukwazi ukuwenza emgqeni wokugcina ngesikhathi. Nakuba izimali eziningi zomcimbi zingabuyiselwa, ngezinye izikhathi ungadlulisela kumcimbi omfishane noma omunye wezehlakalo zabo zesikhathi esizayo. Akulimazi ukubuza. Sebenzisa lokhu njengesifundo esifunde ukuhlela ukuqeqesha kwakho kangcono emncintiswaneni wakho noma umcimbi olandelayo.