Ungase ubuke i-10K, i-marathon ye-half, noma i-marathon ezayo ezayo futhi uzibuze ukuthi ungangena futhi uligcwalise ngaphandle kokuqeqeshwa. Mhlawumbe umngane noma ilunga lomndeni uyanxusa ukuba ujoyine ngisho noma ungahambi njalo ukuze uthole impilo. Ngabe umuntu ophilile angahamba kangakanani angaqeqeshi?
Kungenzeka ukuthi uhambe ngamamayela angu-5 ukuya kwangu-7 uma ungumuntu onempilo ongenayo isifo sikashukela, isifo senhliziyo, noma izinkinga zamathambo.
Lokho cishe amakhilomitha angu-9 kuya kwangu-11 noma ukuhamba cishe amahora amabili ngesikhathi esisheshayo.
Lesi sibalo livela kokuhlangenwe nakho kwamaqembu okuhamba abamba izenzakalo zokuhamba ze-volkssport ezingu-10K (6.2-mile). Abahamba ngezinyawo abangafundile abaningi beza futhi bajabulele imicimbi yokuhamba ye-volkssport eyi-kilometer eyi-6.2-mile. Ngokuvamile, bangabangane namalungu omndeni wabantu abahambahambayo abawajabulela ngaso sonke isikhathi futhi bahehelwa ukuba bajoyine. Laba bantu basinda ngaphandle kwemiphumela emibi, ngaphandle kwalaba abathile abathuthukisa ama-blisters .
Ukuqeqesha ukuhamba amahora amabili kuya kweyodwa
Ukuhamba ngamamayela ayisithupha emahoreni amabili kuwedlula kunokunconywa kwabahambahambayo abaqalayo abaqala ukuhamba ngokuzivocavoca. Kungcono ukuqala ngokuhamba okufutshane futhi wakhe isikhathi sakho kancane kancane.
- Indlela Yokusinda Ukuhamba Kokubambisana Kwaminyaka A-A-Unyaka : Uma ungalokothi uhambe ngokuzivocavoca kodwa uhlose ukungena ngemvume ukuze uhambe ngezinyawo, lokhu kuzokusiza ukukuqondisa. Ungenza ukuqeqeshwa okuncane okusheshayo ukulungiselela.
- UkuHlelwa koHlelo lokuhamba nge-10K : Leli gama elimnandi lokugijima ibanga kanye nebanga elijwayelekile lokuhamba ngezinyawo. Ngamaviki ambalwa, ungakwazi ukwakha ukuze ujabulele leli banga ngezinga elihle.
- UkuHlelwa koHlelo lokuhamba nge- 5K : Lena ibanga elidumile lokuhamba ngosizo futhi kuthatha cishe ihora ukuhamba u-5K (3.1 miles). Ngokuqeqesha, ungaqiniseka ukuthi unamandla okwanele ukuze ujabulele ukuhamba.
IsiHlelo Sokuhamba Kokuqala
Kuwukuhlakanipha ukuqala ngomzuzu wamaminithi angu-15 noma umzuzu wama-30 usuku ngalunye bese wakha kusuka lapho. Isikhathi sokuhamba sokuqala singafaka imizuzu emihlanu kuya kweyishumi isikhathi sokuhamba ngesonto. Uma ungenayo inkinga nhlobo uma uhamba imizuzu engu-30, ungandisa ukuhamba kwakho okude kakhulu kwesonto kuze kube ihora. Ukusuka lapho, ungaqhubeka ukwakha isikhathi sakho sokuhamba ngokungeza amaminithi angu-15-30 ngaphezulu kokuhamba isikhathi eside kunazo zonke isonto ngalinye.
Kukude kangakanani ukuhamba ngaphandle kokuqeqesha?
Iningi labantu abanamaphiko abo abangahle balungiswe ngokukhukhumezwa ekuhambeni okudlule kuzoba ne-blisters ngamamayela angu-10 noma angu-12. Uma uzohamba ngamamayela angaphezu kuka-6, kufanele ukwandise kancane kancane i-mileage elide kakhulu nge-1 mile ngesonto noma ngamamayela angu-2 njalo ngemva kwamasonto amabili. Umthetho ojwayelekile wesithupha wokuzivocavoca ukwandisa ibanga lakho noma ukwenziwa ngamaphesenti angu-10 ngesonto. Lokho kuzonciphisa ingozi yakho yokuthola ukulimala.
Umuntu ongafundile akufanele angene emncintiswaneni we-marathon noma emarathon ngaphandle uma eqala ukuqeqesha ngokungathí sina izinyanga ezintathu kusengaphambili nge-marathon-marathon nezinyanga eziyisishiyagalolunye ezedlule.
Ukuqeqeshwa kwe-marathon noma i-marathon-marathon kuhlanganisa kuqala ukuthuthukisa isisekelo sokuzivocavoca ngokuhamba njalo nokuzivocavoca njalo.
Khona-ke ungeza ukuqeqeshwa ibanga elide kanye ngesonto futhi ukwandise ukuthi ibanga ngamakhilomitha angu-1 ngeviki noma amamayela amabili njalo emavikini amabili. Uzodinga ukunaka amandla okudla okunamandla kanye ne-hydration ekusebenzeni kwakho isikhathi eside.
Ukuqapha Kwabantu Abanesifo Sikashukela
Abantu abanesifo sikashukela kudingeka baqaphe futhi baxoxe ngamalungiselelo abo okuzivocavoca nomhlinzeki wabo wezempilo. Lokhu kuyiqiniso kokubili ukukhathazeka kwezinga legazi kanye nokunakekelwa kwezinyawo. Ama-blister kufanele agwenywe ngokusebenzisa ukusetshenziswa kwamagesi, amapayipi, kanye namasokisi wokuthunga. Izindaba ezinhle ukuthi ukuhamba kunconywa ukuba usebenze ngesifo sikashukela futhi kuyingxenye yokuphila okunempilo nesimo.
Izwi elivela
Abantu bakhiwe ukuze bahambe, futhi uma unempilo futhi umuntu osebenza kahle, akudingeki wesabe ukuhamba ihora noma amabili kanye ngesinye isikhathi. Kodwa uma umenywa ukuba ujoyine emcimbini, kuwumqondo omuhle ukwazi ukuthi ucela kude kangakanani nokuthi uhamba isikhathi esingakanani ngendlela yakho evamile . Khona-ke ungakwazi ukulungiselela futhi wenze ukuqeqeshwa kusengaphambili.