Kana iwe ukasaina chikwangwani che 5K (3.1 makiromita) mwedzi mishomanana yakapfuura uye iwe zvino wakaziva kuti ichangopfuura mavhiki mashomanana akapfuura, unogona kunge uine hanya kuti iwe haugoni kugadzirira kuenda kure.
Kunyange zvazvo vhiki mbiri haisi nguva yakawanda yekugadzirisa 5K, zvinoita kuti uzviwanire iwe mupfungwa uye mumuviri wakagadzirira munhangemutange. Kana wakambove uchiita zvishoma pavhiki, tarisa mavhiki maviri ekupedzisira eyi 5K Kutanga 4-Week Purogiramu uye ona kana inotaridzika iwe.
Uye apa pane mamwe mazano mazano ekutevera mumavhiki maviri anotevera:
1. Edza nzira yekufamba / kufamba mukudzidzira uye munhangemutange.
Vatambi vakawanda vanoshamiswa kuti kufamba kwavo kunonyanya kukurumidza kana vatora marita makumi matatu ekufamba kwemaira imwe chete, panzvimbo yekuedza kumhanya nenzira yose. Kufamba kwenguva pfupi kunoita kuti mishonga yako ibudirire uye inogona kukurudzira mupfungwa. Edza imwe nzira yekufamba / kufamba mukudzidzira, uye wozoishandisa pazuva rehutambi nekufamba kwemaminitsi makumi matatu kana iwe uchirova maritare. Kana iwe usingadi kuita nguva yakatarwa yekufamba mazamu, iwe unogona kuzvishanda mumadzinza ako nekufamba mumvura yemvura kana panguva yekukwira kwezvikamu zvechikoro.
2. Endai munhandare musati wambosvika.
Kana iwe uri kuita nhangemutange yemo, enda kunze uko uye unamhanya zvikamu zvechikoro. Iwe unonzwa uchinge wakanyatsogadzirirwa mupfungwa kuziva zvaunotarisira. Izvi zvinonyanya kukosha kana iwe kazhinji uchimhanya pane chikwata-iwe unoda kuita zvishoma kana kuti vamwe vanomhanya kunze kwekutungamirira kumhanyi.
Kana pane chikomo chakakura panhandare, chengetedza chikamu chakawanda chidzokorora (asi kwete zuva risati rasvika kumhanho!) Sekusimbisa uye kuvimba-kukurudzira kushanda.
3. Usanonoka kumhanya.
Usaedza kuzvipira kurasikirwa nenguva yekudzidzira nekushanda zvakaoma kana kurega zuva rimwe nerimwe. Iwe unenge uine nguva yekufamba kwenguva yakareba kana kushanda zvakaoma musati waro, asi iva nechokwadi chokuti inoteverwa nezororo kana zuva rakanaka kuitira kuti muviri wako uve nenguva yekuwanazve.
Iwe unongopedza kuzvivhara kunze kana kuzviisa pangozi kukuvara kana iwe uchiedza kumhanya kwenguva yakaoma uye zvakaoma kudai zuva rimwe nerimwe rinotungamirira kumhanyi.
4. Rongedza rutsoka rwako.
Mutemo unokosha wekukwikwidza 5K (kana imwe nzvimbo yemakwikwi, pamusana penyaya iyo) ndeyekuti, "Hapana chinhu chitsva pamusika wehutano." Usaronga kupfekedza shangu yako itsva-shangu dzinoshambadzira kana shati yerudziro yauchawana paunosarudza up your race bib. Kana iwe ukaedza "dzimwe nhanho" mbatya itsva kana shangu, dzinogona kuguma dzichinzwa dzisinganzwisisiki uye dzinotungamirira kuchininira kana kuputika. Rutsoka rwako rwezuva rinopfekedzwa rinofanira kuva rakashanda shangu, masokisi, uye mbatya dzawave watotanga kupinda, saka unoziva kuti chii chaunotarisira uye iwe hauna kuwana zvinoshamisa.
Iva nechokwadi chekuisa zvipfeko zvako kunze kweusiku werudzi rwako, saka hausi kutamba uye uchiedza kutsvaga nhangemutange yako kuenda mangwanani.
5. Zorora zuva rakapfuura.
Hazvirevi kukumhanya iwe unoita zuva risati rasvika mutambo uchavandudza kushanda kwako. Uye kana iwe uchiita zvakanyanya, iwe ucharipa muzuva rehutano apo iwe unonzwa wakaneta. Saka tora nyore nyore kuitira kuti makumbo ako agare uye atsva munhangemutange. Iwewo hausi kuda kuita simba-kudzidzisa kana kushanda kwakanyanyisa mumazuva maviri isati yasvika, sezvo iwe uchiri kungonzwa uchinetseka pamusi wezuva. Kana iwe uchinzwa untsy, enda kuenda kwenguva pfupi uye ita zvinyoro zvishoma, asi edza kukunda muedzo wokushanda nesimba kuti uzviratidze kuti iwe wagadzirira.
Tarisa mazano aya emakwikwi mashanu ekuti iwe uzvipe iwe unyanzvi hwakanakisisa hwomukomana zuva:
- 5K Racing Mistakes Kudzivisa
- 5 Zvinhu Zvinofanira Kuziva Usati Watanga Wako Wokutanga 5K
- Chii Chandinofanira Kuita Musati Ndatanga Rwendo Rwangu 5K?
- Nzira Yokutora Mvura Kubva Zviteshi Zvekubatsira
- Race Day Mazano Okutamba Kwako Kokutanga
Zvimwe Race FAQs