Ukugijima kwakho isikhathi eside kungaba yingxenye eyinselele kakhulu yokuqeqesha umcimbi omude osezingeni elide njengemarathon, ikakhulukazi njengoba i-mileage ikhamela kumadijithi amabili. Landela lawa macebiso ukwenza ugijime lwakho olude lube lula futhi lukhululekile, futhi ulungele usuku lomncintiswano.
Gwema ukushayela
Ayikho into engonakalisa isikhathi eside njengesikebhe esibuhlungu. Ungacabangi ukuthi awusebenzisi isikhathi eside ngokwanele ukushayela ezindaweni ezijwayelekile. Ngisho nje ukugijima ngamamayela angu-5 noma angu-6 kungabangela ukushayela okungathí sina.
Gqoka amasokisi ama- cool-max noma ama- synthetic blend , shirt, kanye namashothikhathi asusa umswakama. Sebenzisa i- Body Glide , i-Vaseline, noma imikhiqizo efana ne-chafing (ngezinyawo, ngaphansi kwezingalo, phakathi kwamathanga, izinsipho, njll) ukuvimbela ukushayela kanye / noma amabhuleki.
Okuningi: Ukuvimbela Nokuphathwa Kwe-Chafing
Hlala Ukhululekile
Abanye abagijimi bathatha amandla emahlombe nasezingalweni zabo lapho beqala ukukhathala, okuholela ekuhluphekeni kwentamo nangemuva. Ungavimbela ukuhlenga futhi uphazamise ngokuthungula izingalo zakho namahlombe njalo. Futhi, qiniseka ukuthi ungagqoki izandla zakho ngombindi oqinile - ukuthi u-tightness uzokhipha izingalo zakho, emahlombe akho nasentanyeni yakho.
Uma uphatha ibhodlela lamanzi esandleni sakho, qinisekisa ukuthi ushintsha izinhlangothi ngezikhathi ezithile, ngakho-ke uhlangothi olulodwa alutholi isikhathi esiningi ukusifaka isikhathi sonke.
- Amafomu e-Running Amaphutha nokuthi Ungawagwema kanjani
- Indlela Yokugwema Ukuphikisana Ngesikhathi Ukugijima
Hlela kabusha i-Mileage
Phula kancane inkambo yakho ibe yizingxenye ezincane. Umgijimi wakho wamamayela angu-15 uzozizwa ukhathazeka kakhulu uma uwaphule waba izingxenye ezintathu zamamayela amahlanu. Uma usufika kumakhilomitha angu-12 wemikhumbi yamamayela angu-18, cabanga ngokwakho, "Kulungile, ngaphansi kuka-10K ukusuka lapha."
Akukho okusha ku-Day Race
Qala ukuzama ukudla okuhlukahlukene, njenge- gel energy kanye ne-chews , nezingubo ukuze ukwazi ukuthola ukuthi yini okusebenzela wena. Umgomo ukuthola izintandokazi zakho manje, ngakho awuzami noma yini entsha ngosuku lomncintiswano. Njengoba usondelana nomncintiswano wakho, phatha isikhathi sakho eside njengokufana nokugqoka okwenziwa ngosuku lwakho olukhulu.
Okuningi: Yini Engingayidla Ngayo Ngesikhathi Sami?
Thatha i-Breaking Break
Ungazizwa unecala uma umisa noma uhamba ukuze uthole amanzi okuphuza ngesikhathi sakho eside. Abantu abaningi bahamba emanzini bayeke ema marathon. Futhi ukuthatha ikhefu elifushane lokuhamba linikeza imisipha yakho ephumayo ukuphumula okusheshayo, ngakho uzozizwa unamandla futhi uphumule lapho uqala futhi ukusebenza.
Uma uhlela ukuthatha ama-break breaks njalo, ungabathatha ibanga (yonke imitha, isibonelo) noma ngesikhathi (njalo imizuzu engu-15, isibonelo). Landela lawa macebiso ukuze uthole ukuhamba kwakho ukuhamba ukuze ukwazi ukubuyela kalula ekusebenzeni lapho isikhathi sokuhamba sakho sesiphelile.
- Indlela Yokwenza Indlela Yokuhamba / Yokuhamba
- Ngingahamba Ngesikhathi Simijima Yami?
- Ngivunyelwe Ukuhamba Ngesikhathi Somncintiswano?
- Izizathu Zemizamo Yokuzama / Ukuhamba
Thola iqembu le-Running
Ukugijima nabanye abantu kungenza ukugijima kwakho kube lula futhi kujabulise kakhulu. Ukuxoxisana nomlingani ogijima ngokuqinisekile kwenza isikhathi sihambe ngokushesha, ngakho ukugijima kwakho ngeke kube njengenselele engqondweni. Bheka amaqembu asebenzayo noma ujoyine ithimba losizo endaweni yakho.
- Indlela Yokuthola Iqembu Eligijima
- Imithetho Etiquette ye-Running Group
- Indlela Yokuthola Ozakwethu Abagijima
- Amathiphu Okugijima Ngomunye Wakho Okubalulekile
Run on a Surface Softer
Uma kunokwenzeka, zama ukugijima endaweni elula, njengendlela yokuhamba ngezinyawo, okungenani ingxenye yesikhathi sakho eside. Indlela engcolile iyigugu emzimbeni wakho kune-asphalt noma ukhonkolo, futhi ukugijima kuyo kuyokusiza ukuthi ululame ngokushesha ngemuva kwesikhathi sakho eside.
Ukuhlala unamanzi kuyingqayizivele
Kumele uqiniseke ukuthi uthola kahle i-hydration njalo, ikakhulukazi uma usebenza esimweni esishisayo. Ungakwazi ukuthwala amanzi okusebenzisa amanzi ebhodleleni lamanzi eliphethe ngesandla noma othwala ibhande . Phuza ukoma - uma uzizwa uthola ukoma, thatha 4-6 emilonyeni yamanzi noma isiphuzo sezemidlalo.