Ngingashesha Kanjani Ukugijimisa Imayela Elinye? Izilinganiso ngeqembu lobudala nobulili

-Delile

• Mile run izikhathi ngeqembu leminyaka
• Isivinini sokugijima esimaphakathi ngemayela nge-5K
• Izikhathi ezimaphakathi ezimaphakathi zamadoda uma kuqhathaniswa nabesifazane
• Ukubeka ibanga ngokugijima
• Izinyathelo zokuzivikela
• Ukuthatha

Ukubuka konke

Ukushesha kwakho ukugijima imayela elilodwa kuya ngezici eziningi, kufaka phakathi ileveli yakho yokufaneleka kanye nezakhi zofuzo.

Izinga lakho lokuqina ngokuvamile libaluleke ngaphezu kweminyaka yakho noma ubulili bakho. Lokho kungenxa yokuthi udinga ukukhuthazela ukuze uqedele ukugijima. Ukuthi ugijima ngokushesha kangakanani futhi kuya ngebanga nebanga eliphelele ozama ukuligcwalisa.

Umgijimi ongancintisani, onesimo esime kahle uvamise ukuqeda imayela elilodwa cishe emizuzwini engu-9 kuye kwengu-10, ngokwesilinganiso. Uma umusha ekugijimeni, ungahle ugijime imayela elilodwa eduze kwemizuzu engu-12 kuye kwengu-15 njengoba wakha ukukhuthazela.

Abagijimi be-Elite marathon balinganisa imayela cishe emizuzwini engu-4 kuya kwemi-5. Irekhodi lomhlaba lamanje le-mile elilodwa ngu-3: 43.13, esethwe nguHicham El Guerrouj waseMorocco ngo-1999.

Mile run izikhathi ngeqembu leminyaka

Ubudala bungaba nomthelela ekutheni ugijima kanjani. Abagijimi abaningi bafinyelela isivinini sabo esisheshayo esiphakathi kweminyaka eyi-18 nengama-30. Isivinini esimaphakathi sokugijima ngemayela ngalinye kumjaho ongu-5K (5-kilometer noma 3.1-mile) ungaphansi.

Le datha yaqoqwa e-United States ngo-2010 futhi isuselwa ezikhathini zokugijima zabagijimi abayi-10,000.

Isivinini sokugijima esimaphakathi ngemayela nge-5K

Izikhathi ezimaphakathi ezimaphakathi zamadoda uma kuqhathaniswa nabesifazane

Umehluko phakathi kwabesilisa nabesifazane ungaba nomthelela wokugijima. Esinye sezizathu esenza abagijimi besilisa abasezingeni eliphezulu bavame ukugijima izikhathi ezisheshayo kunabadlali besifazane abasezingeni eliphakeme bahlobene nobunzima bemisipha. Ukuba nemisipha esheshayo esheshayo emilenzeni kungabangela isivinini esisheshayo.

Kepha ebangeni elide, abesifazane bangathola inzuzo. Enye enkulu ithole ukuthi, emjahweni, abesilisa abangahlonishwanga babesemathubeni amaningi kunabesifazane ukwehlisa ijubane labo kulo lonke umjaho. Abaphenyi bacabanga ukuthi kungenzeka kungenxa yokwehluka komzimba kanye / noma ukwenza izinqumo phakathi kwabesilisa nabesifazane.

Ukubeka ibanga ngokugijima

Ngokugijima ibanga, ijubane libalulekile. Isivinini, noma inani lamaminithi okuthatha ukugijima imayela elilodwa noma ikhilomitha, lingaba nomthelela ekutheni uqeda ngokushesha kangakanani ukugijima. Isibonelo, ungahle uthande ukwehlisa ijubane lakho ekuqaleni kokugijima amamayela ambalwa okuqala.

Lokhu kungakusiza ukonga amandla wokusebenzisa amamayela wokugcina aqinile. Abagijimi abangama-Elite bangagcina ijubane lokonga kakhulu ekuqaleni komcimbi, bathathe ijubane ngasekupheleni.

Ukuze uthole ijubane lakho lemayela elijwayelekile, zama lokhu kuhlolwa kokufaneleka: Imephu imayela elilodwa endaweni eyisicaba eduze kwekhaya lakho, noma uqedele ukugijima kuthrekhi endaweni yakho.

Ukufudumala imizuzu emi-5 kuya kwengu-10. Zinike isikhathi njengoba ugijima imayela elilodwa. Hlela ukuhamba ngejubane lapho uziphusha khona kodwa ungagijimi ngejubane eligcwele.

Ungasebenzisa lesi sikhathi semayela njengenhloso yejubane lokuqeqeshwa kwakho. Njengoba wakha ijubane nokubekezela, buyela kuluphu lwemayela elilodwa njalo emavikini ambalwa bese uphinda imayela elinesikhathi.

Izinyathelo zokuzivikela

Uma umusha ekugijimeni, kubalulekile ukwakha ama-mileage kancane kancane ukuze uhlale ungalimazi. Zama ukwengeza amamayela ambalwa kuphela ohlelweni lwakho lokugijima masonto onke njalo emasontweni amabili njengoba wakha ijubane nokubekezela.

Futhi landela lezi zixwayiso ukuze uhlale uphephile futhi unempilo njengoba ugijima:

• Ungafaki ama-headphone uma usebenza emigwaqweni. Udinga ukwazi ukuzwa ithrafikhi ezungeze wena futhi uhlale wazi ngezindawo ezikuzungezile.
• Qalisa ukumelana nomgwaqo.
• Landela yonke imithetho yomgwaqo. Bheka nhlangothi zombili ngaphambi kokuwela umgwaqo.
• Qalisa ezindaweni ezikhanyiswe kahle, eziphephile. Gqoka izinto zokubonisa entathakusa noma kusihlwa.
• Letha amanzi uma ugijima, noma ugijima kumzila onamanzi atholakalayo, ukuze uhlale unamanzi njengoba uqeqesha.
• Phatha umazisi wakho lapho ugijima. Tshela umngani, ohlala naye, noma ilungu lomndeni lapho uya khona.
• Gijimisana nelungu lomndeni noma inja, uma kungenzeka.
• Gqoka isikrini selanga lapho usebenza ngaphandle.
• Gijima ugqoke izingubo ezikhululekile nezicathulo ezifanele zokugijima.
• Shintsha izicathulo zakho zokugijima njalo emamayela angama-300 kuye kwangama-500.
• Fudumala ngaphambi kokugijima bese welula ngemuva kwalokho.
• Qeqesha isitimela kanye noma kabili ngeviki ukuxuba inqubo yakho futhi ugcine imisipha yakho iphonselwa inselelo.

Ukuthatha

Izici eziningi, kufaka phakathi ubudala nobulili, zingathonya isivinini sakho sokugijima. Kepha ukukhulisa izinga lakho lokuqina nokwakha ukukhuthazela kungakusiza ukuthi usheshe.

Uma ufuna ukuthuthukisa isilinganiso semayela lakho:

• Zama ukwenza ukuzivocavoca okuhlukahlukene isonto ngalinye. Isibonelo, faka isikhathi eside kusheduli yakho yokuzivocavoca, elandelwa yiseshini yokuqeqeshwa kwejubane noma isikhawu kuthrekhi noma umzila.
• Ngeza ukuthambekela (amagquma) ukwakha amandla amaningi emilenzeni yakho.
• Kancane kancane yakha isivinini nokukhuthazela ukuze uhlale ukhululekile ekulimaleni.
• Hlala u-hydrated lapho ugijima.

Ngaphambi kokuqala inqubo entsha yokuzivocavoca umzimba, thola imvume kudokotela wakho.