Iwe unogona kutarisa 10K, marathon marathon, kana marathon uye iri kushamisika kana iwe unogona kungopinda mukati uye kuupedza pasina kudzidziswa. Zvichida shamwari kana nhengo yemhuri ari kukukumbira kuti ubatane navo kunyange zvazvo iwe usingafambi nguva dzose kuti uwane utano. Ndeupi munhu akareruka angakwanise kufamba asina kudzidziswa?
Iwe unogona kunge uchifamba makiromita mashanu kana mairi kana iwe uri munhu ane utano asina chirwere cheshuga, chirwere chemwoyo, kana matambudziko emapfupa.
Icho chiri makiromita anenge 9 kusvika ku11 kana kufamba kwemaawa anenge maviri panguva yakasimba.
Iyi nhamba inouya kubva pane zvakaitika kune kufamba makirabhu anogadzira zviitiko zvinokwana 10K (6.2-mile) zviitiko zvekufamba. Vakawanda vasina kudzidza vanodzidza vanouya uye vanonakidzwa nezviitiko zvekufamba mafiriki makiromita gumi nematanhatu. Kazhinji, ivo shamwari uye nhengo dzemhuri dzevatambi vanofadzwa navo nguva dzose uye vanonyengerwa kuti vabatanidzwe. Vanhu ava vanopona vasina matambudziko, kunze kwevamwe vanoita blisters .
Kudzidziswa Kufamba Kwemaawa maviri kana maviri
Kufamba kwemakiromita matanhatu mumaawa maviri kune kure kupfuura zvakakurudzirwa kuti vatange kufamba vanotanga kufamba vachiita basa. Zviri nani kutanga nekufamba kwenguva shoma uye kuvaka nguva yako zvishoma nezvishoma.
- Nzira Yokupona Nenguva Yegore-Yegore Rudo Rwokufamba : Kana iwe usingambofambi uchiita zvekuita maitiro asi iwe wakanyatsopindira kuti usayine kuitira kufamba rudo, izvi zvichakubatsira kukutungamirira. Iwe unogona kuita zvishoma kukurumidza kudzidzira kuti ugadzirire.
- Kudzidzisa Purogiramu yekufamba 10K : Iyi ndiyo nzvimbo inonakidza inomhanya inofadza uye inofanana nevekufamba kwema volkssport. Nevhiki shomanana, iwe unogona kuvaka kuti unakidzwe nechekure iri nenzira yakanaka.
- Kudzidzira Puro yekufamba kwema 5K : Iyi ndiyo nzvimbo yakakurumbira ye rudo inotora uye inotora nguva inenge awa imwe chete kufamba (5K (3.1 makilomita). Nokudzidzisa, unogona kuve nechokwadi kuti une zvakakwana zvekuti iwe unakidzwe kufamba.
Walking's Walking Schedule
Kuchenjera kutanga nemaminitsi gumi nemashanu kana kutamba kwemaminiti makumi matatu zuva rimwe nerimwe uye kuvaka kubva ipapo. Chirongwa chekutanga chekufamba chinogona kuwedzera maminetsi mashanu kusvika ku10 nguva yekufamba nguva yevhiki. Kana usiri kushungurudzika zvachose kana uchifamba kwemaminitsi makumi matatu, unogona kuwedzera kufamba kwako kwenguva refu kwevhiki kusvikira awa. Kubva ipapo, iwe unogona kuramba uchivaka nguva yako yekufamba nekuwedzera maminitsi makumi mashanu nemashanu kubva kune imwe nguva yekufamba musangano vhiki imwe neimwe.
Ndezvipi Zviri Kure Kurega Kufamba Pasina Kudzidziswa?
Vanhu vakawanda vane tsoka dzisina kugadzirirwa nekugumburwa pamakwara apfuura vachave nemabhiriki nemakiromita gumi kana gumi nemaviri. Kana iwe uchizofamba makiromita anopfuura matanhatu, unofanira kuwedzera zvishoma nezvishoma makiromita akareba kupfuura imwe maira pavhiki kana mairi maviri mavhiki maviri. Mutemo mukuru wegunwe rekuvhima ndekuwedzera kukwira kwako kana kuedza ne10 muzana kwevhiki. Izvozvo zvingaderedza dambudziko rako rekukuvara.
Munhu asina kudzidza haafaniri kupinda muhafu ye marathon kana marathon kunze kwekuti vatanga kudzidzisa zvakanyanyisa mwedzi mitatu mberi kwehafu ye marathon uye mwedzi mipfumbamwe inotangira marathon.
Kurovedza marathon kana hafu-marathon kunosanganisira kutanga kukura musimboti wehutano nekugara uchifamba uye uchidzidzira.
Zvadaro unowedzera kubata kwakare kwemaawa kamwechete pavhiki uye kuwedzerwa kunofamba ne1 maire pavhiki kana mairi maviri mavhiki maviri. Iwe unofanirwa kubhadhara kune simba rekudya zvekudya uye hydration paunoshanda kwenguva yakareba.
Kuchenjerera Kune Vanhu vane Chirwere Cheshuga
Vanhu vane chirwere cheshuga vanofanira kuchenjerera nekukurukurirana mazano avo ekugadzirira pamwe nevanovabatsira. Izvi ndezvechokwadi nekuda kwehutano hwehuga hwehutano uye nekuchengetwa kwetsoka. Blister inofanira kudziviswa kuburikidza nekushandiswa kwemafuta, pads, uye masikisi ekutsvaira. Mashoko akanaka ndeokuti kufamba kunokurudzirwa kuita zvepabonde nechirwere cheshuga uye chikamu chehupenyu hune utano nemamiriro acho ezvinhu.
Shoko Rinobva
Vanhu vakavakwa kuti vafambe, uye kana iwe uine hutano uye munhu ane chimiro chakanaka, haufaniri kutya kufamba maawa kana maviri kamwechete kwenguva pfupi. Asi kana iwe uchikokwa kuti ubatanidzwe mune imwe chiitiko, chinhu chakanaka kuziva kuti uri kubvunzwa sei kufamba uye kuti zvinotora nguva yakareba sei paunowanzoita . Ipapo iwe unogona kugadzirira uye kuita mamwe mazano kare.