Uma ungafaneleki, ukuhamba kungaba ukuqeqeshwa okwanele ukuphakamisa izinga lakho lokufaneleka. … Lokhu kusekelwe embonweni wokuthi ukuhamba kuphumelela kakhulu kunokugijima cishe amaminithi angu-13-14/imayela (7:30-8:00 min/km) ijubane. Ngakho-ke ugijima kancane kune-14 min/mile (8:40 min/km) ijubane ayikhiqizi; kungcono ukuhamba.
Hereof, Ingabe i-12 kph kumshini wokunyathelisa uyashesha? Uma useshela i-treadmill, uzofuna isivinini esiphezulu se okungenani 10 – 12 km/h. Ukuphela okuphezulu kungase kudlulele ezidingweni zakho, kodwa kuya ngezinhloso zakho. I-treadmill engu-12 kph izoba yinhle ngokwanele kumqali okhuthele.
Isiphi isivinini esingamakhilomitha amahle? Uma uhlela ukugijima u-5K, 10K, half-marathon, noma imarathon, nazi izikhathi ezimaphakathi ngemayela.
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Isivinini ngebanga.
Sex | Ibanga lomjaho | Ijubane elimaphakathi ngemayela (1.6 km) |
---|---|---|
Owesifazane | 5 km (3.1 mi) | 12:11:10 |
wesilisa | 10 km (6.2 mi) | 8:41:43 |
Owesifazane | 10 km (6.2 mi) | 10:02:05 |
wesilisa | i-half marathon (13.1 mi) | 9:38:59 |
Ukwengeza Ashesha kangakanani ukugijima okulula? Ngokuvamile, isivinini sokugijima sijwayelekile 4 kuya ku-6 mph.
Kufanele kuthathe isikhathi esingakanani ukusebenzisa i-5K? Abagijimi abaningi baqeda i-5K in 30 kumaminithi we-40, futhi abagijimi abaningi banelisekile ngesikhathi sabo uma kuseduze kwalesi sibonakaliso. Umhambahamba ojwayelekile uqeda i-5K kumaminithi angama-45 kuye kwangama-60.
Kufanele ngigijime kangakanani i-5k yeminyaka yami?
Abagijimi abaningi baqeda i-5K emizuzwini engama-30 kuye kwengama-40, futhi abagijimi abaningi banelisekile ngesikhathi sabo uma sikule bhentshimark.
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Isilinganiso ngeminyaka nangobulili.
Iqembu lobudala | Men | Abesifazane |
---|---|---|
I-25 kuya 29 | 31:09 | 36:16 |
30 ukuze 34 | 31:27 | 38:41 |
35 ukuze 39 | 33:44 | 37:21 |
40 ukuze 44 | 32:26 | 38:26 |
• Agasti 9, 2019
Ingabe ukugijima u-7 km ngehora kuhle? Abagijimi abanamandla bachazwa njengalabo ababegijima ngesivinini esingaphezu kuka-7 mph (11 km/h), amahora angaphezu kwamane ngesonto. ... “Uma umgomo wakho uwukwehlisa ingozi yokufa futhi uthuthukise iminyaka yokuphila, ukugijima izikhathi ezimbalwa ngesonto at ijubane elilingene liyisu elihle. Okunye okwengeziwe akudingekile nje, kungase kube yingozi.”
Ingabe u-20 km ngehora uyashesha? Ashesha kangakanani amakhilomitha angama-20 ngehora? Ngamanye amazwi, amakhilomitha angama-20 ngehora 0.83 ijubane leNkunzi, futhi ijubane leNkunzi liphindwe ka-1.2 kuleso nani. Umhlambi we-Encierro yaminyaka yonke ePamplona, eSpain ugijima ngesivinini esimaphakathi esingu-24 kph.
Mangaki amakhilomitha okufanele ngigijime ngeviki ukuze ngihlale ngiphilile?
Running phakathi kwamamayela angu-15 no-20 (amakhilomitha angu-24.1 no-32.2) isonto liyindawo emnandi yokugcina impilo enempilo. Ukugijima kuyindlela enhle yokuzivocavoca yamahhala engaboshelwe emzamweni weqembu.
Futhi Ingabe ukugijima i-1 km ngemizuzu engu-7 kuhle? Ngingathi ijubane elingu-7:11 km liyi ukugijima kancane kancane. Khomba ukugijima u-6:30 ikhilomitha, bese kuba ngu-6:00. Futhi yenza ukugijima kwakho okuhlukahlukene uma ufuna ukuthuthukisa. I-Stamina yakhiwa kakhulu ukuhamba ngezinyawo.
Isiphi isivinini esihle sokugijima u-3 km?
12-14 imizuzu isikhathi esihle sokufaneleka futhi unawe ephaketheni emijahweni ejabulisayo nama-triathlons. Umzimba wakho ulingana kakhulu kuleli banga.
Ingabe KULUNGILE ukugijima u-8km nsuku zonke? Ungagijima nakanjani 8km ngosuku - abantu abaningi bangakwenza lokho. Ngejubane "elifanele" okuyi-1/2 kuphela ihora kuya kumizuzu engama-45 ngosuku. Hhayi kakhulu nakancane. Ngokuya ngokuthi ugijima kangakanani njengamanje, kufanele usebenze ufike kulelo banga, yithi ngokungeza i-1/2 mile noma imayela eli-1 njalo ezinsukwini ezimbalwa.
Kungani ukugijima kunzima kangaka?
Uma ukugijima kuzwakala kunzima ngokuhlekisa ngaso sonke isikhathi, ochwepheshe abaningi bayavuma ukuthi kungenzeka ngenxa yokuthi wenza kakhulu, ngokushesha kakhulu. Ucwaningo lubonisa ukuthi umzimba wakho “ushaya odongeni” lapho uphelelwa izitolo ze-glycogen emisipha nesibindi, okuholela ekukhathaleni namandla aphansi.
Ingabe ukugijima 3 km kuhle?
Isikhathi esihle impela kumuntu oqale uhambo lokugijima, ugqozi lokugijima ngezinye izinsuku noma kabili ngeviki, ngiyakwazi ukukhava u-3km ngemizuzu engama-24 ngakho kuhle kumuntu ojwayelekile ogijimayo ukuze agcine ukuqina.
Ingabe kulungile ukusebenzisa ama-5K nsuku zonke? Ukuqalisa i- 5K nsuku zonke kungaba yindlela enhle yokuthuthukisa impilo yakho yenhliziyo, uqinise futhi ugcine imisipha yakho futhi uzigcine usangulukile ngenkathi unamathele ekhaya, inqobo nje uma ungeyena omusha ekusebenzeni. Futhi, lapho ubhangqwe nokudla okunempilo, kungakusiza nokuthi wehlise isisindo.
Siyini isikhathi se-elite 5K? Abagijimi abasezingeni eliphezulu nabaqeqeshiwe bagijima noma yini phakathi kwemizuzu engu-21:00 kuze kufike cishe ngo-14:00 flat.
Ingabe ufanelekile uma ukwazi ukugijima u-5K?
Ileveli yakho yamanje yokufaneleka iyisici esikhulu ekunqumeni ukuthi kufanele yini ugijime i-5K ngaphandle kokuqeqeshwa. Uma uzivocavoca njalo futhi usesimweni esihle senhliziyo nemithambo yegazi, kufanele ukwazi ukuyikhipha. …Abaqalayo bangakwazi ukuqeda umjaho we-5K ngaphansi kwemizuzu engu-30, noma eduze kwamaminithi angu-40 ngesivinini esihamba kancane.
Isiphi isivinini esihle se-km? Uma ungumuntu osaqalayo, Imizuzu engu-6: 15 ngekhilomitha Kuhle! Wenze kahle. UMTHETHO 2: Omunye umthetho omuhle ukungazami ukukhuphula ijubane lakho nebanga ngasikhathi sinye.
Malini ukugijima kwe-5K?
Ukugijima okungu-5K Amamayela angu-3.1. Ungathuswa yibanga. Ukugijima okungu-5K kuyibanga elikhulu koqalayo. Ungalungiselela ukugijima kwe-5K ezinyangeni ezimbili nje.
Yisiphi isikhathi esihle sokugijima esingu-20km? Kwabesilisa isikhathi esijwayelekile sokugijima uhhafu marathon sicishe sibe ngu-1:10-1:30 imizuzu, futhi abesifazane azungeze 1:20-1:40 - lokho kungaphezulu kwe-8mph!
Ingabe u-15km/h uyashesha?
Uma ukwazi ukuhamba ibanga elingu-15 km phakathi ihora, siyahamba, ijubane elihloniphekile lelo.
Mangaki kph umsubathi? Isivinini sokugijima esimaphakathi sabasubathi abaningi sinjalo 24kmh (15mph). Ukugijima ngalelo jubane elingaphezu kuka-100m kuzokunika isikhathi esingamasekhondi angu-14. Abasubathi be-Elite bazobe begijima cishe i-26mph.