Ukuba awufanelanga, ukuhamba kunokuba noqeqesho olwaneleyo lokunyusa umgangatho wakho wokuqina. … Oku kusekwe kwimbono yokuba ukuhamba ngokuhamba kakuhle kunokubaleka ukuya kuthi ga kwi-13-14 min / imayile (7: 30-8: 00 min / km) isantya. Ukubaleka kancinci kune-14 min / imayile (8:40 min / km) isantya ayinasiqhamo; ungcono xa uhamba.
Hereof, Ngaba yi-12 kph kwi-treadmill ngokukhawuleza? Xa ukhangela i-treadmill, uya kufuna isantya esiphezulu se ubuncinane 10 – 12 km/h. Isiphelo esiphezulu sinokugqithisa kwiimfuno zakho, kodwa kuxhomekeke kwiinjongo zakho. I-12 kph i-treadmill iyakulunga ngokwaneleyo kumntu oqalayo onamabhongo.
Sesiphi isantya esilungileyo km? Ukuba uceba ukubaleka i-5K, 10K, half-marathon, okanye i-marathon, nantsi amaxesha aqhelekileyo ngemayile nganye.
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Isantya ngomgama.
Ngesondo | Umgama wohlanga | Isantya esimndilili kwimayile nganye (1.6 km) |
---|---|---|
Ibhinqa | 5 km (i-3.1 mi) | 12:11:10 |
indoda | 10 km (i-6.2 mi) | 8:41:43 |
Ibhinqa | 10 km (i-6.2 mi) | 10:02:05 |
indoda | isiqingatha sembaleki (13.1 mi) | 9:38:59 |
Ukongeza Ibaleka kangakanani isantya esilula? Ngokubanzi, isantya ukubaleka avareji I-4 ukuya kwi-6 mph.
Kufuneka kuthathe ixesha elingakanani ukuqhuba u-5K? Iimbaleki ezininzi zigqibezela i-5K I-30 kumzuzu we-40, kwaye iimbaleki ezininzi zonelisekile lixesha lazo ukuba lijikeleze le benchmark. Umndilili ohambahambayo ugqiba i-5K kwimizuzu engama-45 ukuya kwengama-60.
Ndingabaleka kangakanani i-5k kwiminyaka yam?
Iimbaleki ezininzi zigqibezela i-5K kwimizuzu engama-30 ukuya kwengama-40, kwaye iimbaleki ezininzi zanelisekile lixesha lazo ukuba lijikeleze le benchmark.
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Umndilili ngokweminyaka nangesondo.
Iqela le minyaka | amadoda | Women |
---|---|---|
25 ukuya 29 | 31:09 | 36:16 |
30 ukuya 34 | 31:27 | 38:41 |
35 ukuya 39 | 33:44 | 37:21 |
40 ukuya 44 | 32:26 | 38:26 |
• Nge-9 ka-Agasti, 2019
Ingaba ukubaleka i-7 km ngeyure kulungile? Iimbaleki ezinamandla zazichazwa njengabo babaleka ngesantya esingaphezu kwe-7 mph (11 km/h), ngaphezu kweeyure ezine ngeveki. ... "Ukuba injongo yakho kukunciphisa umngcipheko wokufa kunye nokuphucula ixesha lokuphila, ukubaleka amaxesha ambalwa ngeveki e isantya esiphakathi sisicwangciso esilungileyo. Nantoni na engakumbi ayiyomfuneko, inokuba yingozi.”
Ngaba i-20 km ngeyure ngokukhawuleza? Isantya esingakanani iikhilomitha ezingama-20 ngeyure? Ngamanye amazwi, iikhilomitha ezingama-20 ngeyure 0.83 amaxesha isantya iBull, kwaye isantya seBull si-1.2 ngokuphinda-phinda loo mali. Umhlambi we-Encierro yonyaka ePamplona, eSpain ubaleka ngesantya esiphakathi kwe-24 kph.
Zingaphi iikhilomitha ekufuneka ndibaleke ngazo ngeveki ukuze ndihlale ndisempilweni?
Ubaleko phakathi kwe-15 kunye ne-20 yeekhilomitha (iikhilomitha ezingama-24.1 kunye ne-32.2) iveki yeyona ndawo imnandi yokugcina impilo esempilweni. Ukubaleka yindlela enkulu yokuzilolonga esimahla engabophelelanga kwiinzame zeqela.
Kwakhona Ngaba ukubaleka i-1 km ngemizuzu esi-7 kulungile? Ndingathi 7:11 km isantya si ukubaleka kancinci kancinci. Injongo yokubaleka u-6:30 ngekhilomitha, emva koko ngo-6:00. Yenza kwakhona iindidi zokubaleka kwakho ukuba ufuna ukuphucula. Unyamezelo lwakhiwa kakhulu lixesha-ngeenyawo.
Sesiphi isantya esilungileyo sokubaleka iikhilomitha ezi-3?
12-14 imiz Lixesha elilungileyo lokomelela kwaye unawe epakini kwimitsi eyonwabisayo kunye neetriathlons. Umzimba wakho ufanelekile kakhulu kolu luhlu.
Kulungile ukubaleka i-8km yonke imihla? Ungabaleka ngokuqinisekileyo 8km ngosuku - abantu abaninzi bangayenza loo nto. Ngesantya “esifanelekileyo” esiyi-1/2 yeyure ukuya kwimizuzu engama-45 kuphela ngosuku. Hayi kakhulu kwaphela. Kuxhomekeke ekubeni ubaleka kangakanani na ngoku, kufuneka usebenze ukuya kuthi ga kulo mgama, utsho ngokudibanisa i-1/2 yemayile okanye imayile enye rhoqo ngeentsuku ezimbalwa.
Kutheni ukubaleka kunzima kangaka?
Ukuba ukubaleka kuvakala kunzima ngalo lonke ixesha, uninzi lweengcali ziyavuma ukuba mhlawumbi ngenxa yokuba wenza kakhulu, ngokukhawuleza. Uphando lubonisa ukuba umzimba wakho “ubetha eludongeni” xa uphelelwe ziivenkile ze-glycogen kwizihlunu kunye nesibindi, nto leyo ekhokelela ekudinweni namandla aphantsi.
Ingaba ukubaleka 3km kulungile?
Ngokuqinisekileyo lixesha elihle kumntu oqale uhambo lokubaleka, okhuthaza ukubaleka ngeentsuku ezitshintshwayo okanye kabini ngeveki, ndiyakwazi ukugubungela i-3km kwimizuzu engama-24 ngoko ke kulungile kumntu ophakathi obalekayo ukugcina ukomelela.
Ngaba kulungile ukuqhuba i-5K yonke imihla? Ukubaleka a 5K yonke imihla unokuba yindlela elungileyo yokuphucula impilo yentliziyo yakho, womeleze kwaye ugcine izihlunu zakho kwaye uzigcine usempilweni xa unamathele ekhaya, okoko nje ungeyonto intsha ukubaleka. Kwaye xa udityaniswe nokutya okunempilo kunokukunceda ukunciphisa umzimba.
Yintoni ixesha elite 5K? Iimbaleki ze-Elite kunye neengcali ziqhuba nantoni na phakathi kwe 21:00 imizuzu phantsi ukuya phantse 14:00 flat.
Ngaba ulungile ukuba unokubaleka u-5K?
Inqanaba lakho langoku lokufaneleka liyinto enkulu ekunqumeni ukuba ufanele uqhube i-5K ngaphandle koqeqesho. Ukuba wenza umthambo rhoqo kwaye ukwimo elungileyo yentliziyo, kufuneka ukwazi ukuyisusa. ...Abaqalayo bangakwazi ukugqibezela umdyarho we-5K phantsi kwemizuzu eli-30, okanye kufutshane nemizuzu engama-40 ngesantya esicothayo sokubaleka.
Yintoni isantya esilungileyo se-km? Ukuba ungumqali ngokupheleleyo, Imizuzu emi-6: 15 ngekhilomitha Kulungile! Wenze kakuhle. UMGAQO WESI-2: Omnye umthetho olungileyo awuzami ukunyusa isantya kunye nomgama wakho ngaxeshanye.
Yimalini ukubaleka kuka-5K?
Ubaleko lwe-5K ngu 3.1 eekhilomitha. Musa ukothuswa kukuba kude. Ukubaleka kwe-5K ngumgama omkhulu kumntu oqalayo. Ungalungiselela ukubaleka kwe-5K kwiinyanga nje ezimbini.
Leliphi ixesha elilungileyo lokubaleka le-20km? Emadodeni ixesha eliphakathi lokubaleka umgama omde liphakathi kwe-1:10-1:30 imizuzu, kwaye abafazi malunga 1:20-1:40 – ngaphezulu kwe-8mph!
Ngaba i-15km/h iyakhawuleza?
Ukuba unokuhamba i-15 km ukuya iyure, sinyawo, sisantya esifanelekileyo eso.
Zingaphi iikph ngumbaleki? Umyinge wesantya sokubaleka kwiimbaleki ezininzi 24kmh (15mph). Ukubaleka kweso santya ngaphezulu kwe-100m kuya kukunika ixesha elijikeleza imizuzwana eyi-14. Iimbaleki ze-Elite ziya kubaleka malunga ne-26mph.