Kodi Ndingathamange Bwanji Mile imodzi? Miyezi ndi Gulu Lakale ndi Kugonana

Zamkati

• Mile kuthamanga nthawi ndi zaka
• Avereji yothamanga pa mailo mu 5K
• Avereji ya nthawi yayitali kwa amuna ndi akazi
• Kuyika mtunda wothamanga
• Kusamalitsa
• Kutenga

Chidule

Kuthamangira kwanu kuthamanga mailo imodzi kumadalira pazinthu zingapo, kuphatikiza kulimbitsa thupi kwanu ndi majini.

Kukhazikika kwanu nthawi zambiri kumafunikira zoposa msinkhu wanu kapena kugonana kwanu. Izi ndichifukwa choti mumafunikira chipiriro kuti mumalize kuthamanga. Kuthamanga kwanu kumadaliranso mayendedwe ndi mtunda wathunthu womwe mukufuna kumaliza.

Wothamanga wosapikisana, wofanana ndi mawonekedwe nthawi zambiri amaliza kilomita imodzi pafupifupi 9 mpaka 10 mphindi, pafupifupi. Ngati mwangoyamba kumene kuthamanga, mutha kuthamanga mtunda wa kilomita imodzi pafupi ndi mphindi 12 mpaka 15 pamene mukukulitsa chipiriro.

Ochita masewera othamanga amatha pafupifupi mailo pafupifupi mphindi 4 mpaka 5. Zolemba zapadziko lonse lapansi za mile imodzi ndi 3: 43.13, yolembedwa ndi Hicham El Guerrouj waku Morocco ku 1999.

Mile kuthamanga nthawi ndi zaka

Zaka zingakhudze momwe mumathamangira. Ambiri othamanga amafulumira kwambiri pakati pa zaka 18 ndi 30. Wapakati kuthamanga liwiro pa mileki mu 5K (kilomita 5 kapena 3.1-mile miles) pansipa.

Izi zidasonkhanitsidwa ku United States mu 2010 ndipo zimatengera nthawi ya othamanga 10,000.

Avereji yothamanga pa mailo mu 5K

Avereji ya nthawi yayitali kwa amuna ndi akazi

Kusiyana pakati pa amuna ndi akazi kumatha kuyambitsa kuthamanga. Chimodzi mwazifukwa zomwe othamanga achimuna nthawi zambiri amathamanga mwachangu kuposa othamanga azimayi osankhika amakhudzana ndi minofu. Kukhala ndi minofu yolimba kwambiri m'miyendo kumatha kubweretsa liwiro mwachangu.

Koma pamtunda wautali, azimayi atha kukhala ndi mwayi. Mmodzi wamkulu adapeza kuti, pa marathon, amuna osachita bwino anali othekera kuposa akazi kuti achepetse kuthamanga kwawo. Ochita kafukufuku akuganiza kuti mwina ndichifukwa chakusiyana pakati pathupi ndi / kapena popanga zisankho pakati pa abambo ndi amai.

Kuyika mtunda wothamanga

Kuthamanga, kuyenda ndikofunikira. Kuthamanga, kapena kuchuluka kwa mphindi zomwe munthu amatenga kuti ayende mtunda wa kilomita imodzi kapena kilomita imodzi, kumatha kuthandizira kuti mumalize kuthamanga. Mwachitsanzo, mungafune kuti muchepetse kuthamanga kwanu koyambirira kwamathambo oyambilira.

Izi zitha kukuthandizani kuti musunge mphamvu kuti muziyenda mwamphamvu ma mile omaliza. Ochita masewera othamanga amatha kukhala osamala kwambiri kumayambiriro kwa chochitika, akuthamangira kumapeto.

Kuti mudziwe mayendedwe anu a mtunda wamayendedwe, yesani mayeso olimbitsa thupi: Imani mapu mita imodzi pamalo athyathyathya pafupi ndi nyumba yanu, kapena malizitsani kuthamanga paulendo m'dera lanu.

Kutenthetsa kwa mphindi 5 mpaka 10. Muzikhala ndi nthawi yothamanga mtunda umodzi. Konzani kuti mupite patali komwe mumadzikakamiza koma osathamanga kwambiri.

Mutha kugwiritsa ntchito nthawi yayitali ngati cholinga chothamangitsira maphunziro anu. Mukamakula mwachangu komanso kupirira, bwererani ku kilomita imodzi pakatha milungu ingapo ndikubwereza ma mile omwe mwakwanitsa.

Kusamalitsa

Ngati mwatsopano kuthamanga, ndikofunikira kupanga mileage pang'onopang'ono kuti musakhale ovulala. Yesetsani kuwonjezera ma mailosi ochepa okha pakukonzekera kwanu sabata iliyonse pakatha milungu iwiri mukamathamanga komanso kupirira.

Komanso tsatirani izi kuti mukhale otetezeka komanso athanzi mukamathamanga:

• Osamavala mahedifoni mukamathamanga m'misewu. Muyenera kumva zakumayendedwe mozungulira inu ndikudziwitsani malo omwe mumakhala.
• Yendani motsutsana ndi magalimoto.
• Tsatirani malamulo onse amsewu. Yang'anani mbali zonse musanadutse msewu.
• Thamangani m'malo owala bwino, otetezeka. Valani zida zowonekera m'mawa kapena madzulo.
• Bweretsani madzi mukamathamanga, kapena muthamange pamsewu wokhala ndi madzi, kuti mutha kukhala ndi hydrate mukamaphunzitsa.
• Tengani chizindikiritso nanu mukamathamanga. Uzani mnzanu, wokhala naye chipinda chimodzi, kapena wachibale wanu komwe mukupita.
• Kuthamanga ndi wachibale kapena galu, ngati kuli kotheka.
• Valani zoteteza ku dzuwa mukamayendetsa panja.
• Kuthamangitsani zovala zosasunthika, zovala zomasuka komanso nsapato zoyenera.
• Sinthani nsapato zanu zothamanga mamailosi 300 mpaka 500 aliwonse.
• Kutenthetsa musanathamange ndikutambasula pambuyo pake.
• Phunzitsani mtanda kamodzi kapena kawiri pa sabata kuti musakanikize zomwe mumachita ndikuti minofu yanu izikhala yovuta.

Kutenga

Zinthu zambiri, kuphatikiza zaka ndi kugonana, zimatha kuyendetsa liwiro lanu. Koma kuwonjezera kulimbitsa thupi kwanu ndikulimbitsa chipiriro kumatha kukuthandizani kuti muzifulumira.

Ngati mukufuna kukonza ma mile anu nthawi yayitali:

• Yesetsani kuchita masewera olimbitsa thupi sabata iliyonse. Mwachitsanzo, phatikizani nthawi yayitali pantchito yanu yolimbitsa thupi, kenako ndi liwiro kapena nthawi yophunzitsira panjira kapena panjira.
• Onjezerani (mapiri) kuti mukhale ndi mphamvu zambiri m'miyendo yanu.
• Pang'onopang'ono pangani liwiro ndi chipiriro kuti musavulaze.
• Khalani ndi hydrated mukamathamanga.

Musanayambe kuchita masewera olimbitsa thupi, pezani chilolezo kwa dokotala wanu.