Izizathu ezi-5 zokuthi ungagijimi ngokushesha futhi wephule i-PR yakho

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Ulandela uhlelo lwakho lokuqeqeshwa ngokwenkolo. Ukhuthele ngokuqeqeshwa kwamandla, ukuqeqeshwa okuphambene nokugoqa amagwebu. Kodwa ngemva kokufaka izinyanga (noma iminyaka) yokusebenza kanzima, wena namanje azisebenzi ngokushesha okukhulu. Ngaphandle kwemizamo yakho emihle, awukwazanga ukuphula uhhafu wemarathon PR oyisethe eminyakeni emibili edlule noma usebenzise i-5K ngemizuzu engaphansi kwengu-30. Ngakho, yini enikezayo?

Ngaphambi kokuvumela ukungazithembi futhi ucabange ukuthi awukwazi ukusebenzisa izikhathi zomjaho ezisheshayo, qiniseka ukuthi awonakalisi umsebenzi wakho onzima ngokwenza noma iyiphi yalezi zinto ezinhlanu:

1.Ukugijima kakhulu

Uma uhlelo lwakho lokuqeqesha ludinga ukugijima okulula, ingabe empeleni ugijima ngesivinini esilula? Abagijimi abaningi banecala lokungasheshi ngokwanele ezinsukwini zabo ezilula. Ukugijima kancane kufeza izinjongo ezimbili: Kuthuthukisa amandla akho e-aerobic (ukuthi umzimba wakho uwuletha kahle kangakanani umoya-mpilo emisipha yakho) futhi kukusiza ukuthi ululame ekugijimeni kwejubane, kusho uMary Johnson, umqeqeshi weMcKirdy Trained kanye ne-USTAF. Kufanele uhambe kancane kangakanani? Ijubane elilula kufanele libe ngu-1: 30 kuya ku-2: 00 ngemayela ngalinye kunejubane lakho lomjaho ongu-10K noma ngaphansi kwamaphesenti angama-60 wesilinganiso senhliziyo yakho esiphezulu, kuchaza uJohnson. “Ngisho nalo mthetho uyavumelana nezimo,” usho kanje. "Kudingeka ulalele umzimba wakho futhi wenze ukugijima okulula ngempela umzamo lapho usebenza ngokunethezeka."

2.Ukugijima amamayela amaningi kakhulu

Ukugijima kakhulu ngaphandle kokuthatha isikhathi esanele sokululama phakathi kokuzivocavoca kanzima noma ngaphandle kokufaka uphethiloli ngokushesha ngemuva kokuzivocavoca kunemiphumela, kusho uDavid Ayer, umsunguli weRunRelated. “Ukugijima kuhlukile kuneminye imidlalo ngoba ukuziqeqesha okuningi akusho ukuthi yimpumelelo,” usho kanje. "Uma ubeka ingcindezi enkulu emzimbeni wakho, uzobe ungasebenzi kahle futhi kungenzeka ugcine ulimele." Wazi kanjani uma imayela lakho langeviki liphezulu kakhulu? Bheka izimpawu ezinjengobuhlungu obuhlala njalo, ukukhathala okungapheli, ukucasuka, ukungakwazi ukugxila, ukuqwasha, nokushaya kwenhliziyo okuphumuzayo okuphakeme, kusho uJohnson.

3.Ukuqeqeshwa kwamandla akulungile

Kukhona indlela elungile nengalungile yabagijimi yokuqinisa isitimela. Isikhathi sokusebenza kwakho kubalulekile, kusho uJohnson. "Isitimela samandla ngemuva kokuqeda umsebenzi wakho wejubane noma ngosuku olulandelayo ngemuva kokuqeqeshwa kanzima," esho. "Uma uziqeqeshela ukushesha, udinga ukubeka phambili ukugijima ukuze uthole okuningi esimisweni sakho sejubane ngokumelene nokugijima lapho imisipha yakho isivele ikhathele ngenxa yokuqeqeshwa kwamandla." Elinye iphutha elijwayelekile lokuqeqeshwa kwamandla uJohnson abona abagijimi bekwenza ukwenza izivivinyo ezifanayo zesisindo somzimba ezinjenge-clamshells kanye ne-monster ehamba usuku nosuku. Lezi zivivinyo zizosiza kuphela abagijimi inani elilinganiselwe. "Abagijimi kumele baqale baphakamise izinsimbi ukuze bakwazi ukujwayeza izicubu zabo kanye nezicubu zomzimba kulokho okudingwa ukugijima."

4. Ukuhamba ngezinyathelo ngenkathi uziqeqesha

Ukugijima akuyona umdlalo olula. Ukusebenza isikhathi eside nokusebenza kwejubane kunzima ngakho akumangazi ukuthi ufuna ukuhlala ebhayisikili elimile ihora lonke ubukele IBachelor futhi bakubize lokho ukuqeqeshwa okuphambene. Uma ufuna ukugijima ngokushesha, kuzofanele wenze kangcono kunalokho. UJohnson uphakamisa ukuthatha ukusebenzisa kwakho ukuqeqeshwa okuphambene nemishini ye-cardio eyisicefe futhi ufake inhlanganisela yokuzivocavoca okufana nokuzivocavoca ngesitebhisi sokugijima, ukushova ohlangothini, nokukhasa kwebhere kwe-lateral imizuzu engu-45 kuye kwengu-60. "Ukuhlanganisa izinto ezahlukahlukene kufundisa umzimba womgijimi ukuthi usebenze kahle futhi ujwayelane nezinye izindiza zokuhamba," kusho uJohnson.

5.Ukungabi qotho kuwe ngokwakho

“Abadlali abaningi bafuna impumelelo kanti bayifuna izolo,” kusho u-Ayer. Ukubekezela nokuphikelela kuyovuza. Uma ulwela ukubona inqubekela phambili, bhekisisa ilog yakho yokuqeqesha futhi uthembeke kuwe, kusikisela uJohnson. Ingabe ukuthathela phezulu ukululama nokondleka njengokubalulekile? Ulala kangakanani? Angakanani amazinga akho okucindezeleka? Izikhathi eziyisishiyagalolunye kwezingu-10, lapho umuntu engasheshi, uJohnson uthi, "kungenxa yokuthi kunengxenye ebalulekile yophazili engekho." Ukuqeqesha ngobuhlakani kungaphezu kokugijima izikhathi ezimbalwa isonto ngalinye.

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