Izizathu ezi-5 zokuba ungabaleki ngokukhawuleza kwaye wophule i-PR yakho

Umxholo

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Ulandela isicwangciso sakho soqeqesho ngokwenkolo. Ukhuthele ngoqeqesho lwamandla, uqeqesho olunqamlezayo, kunye nokuqengqeleka kwamagwebu. Kodwa emva kokubeka iinyanga (okanye iminyaka) yomsebenzi onzima, wena nangoku ayibaleki ngokukhawuleza. Ngaphandle kwemizamo yakho emihle, khange ukwazi ukwaphula isiqingatha se-marathon PR oyibeke kwiminyaka emibini edlulileyo okanye usebenzise i-5K kwimizuzu engaphantsi kwe-30. Ngoko, yintoni enika?

Ngaphambi kokuba unikezele ekuzithembeni kwaye ucinge ukuba awukwazi ukugijima ngokukhawuleza amaxesha ogqatso, qiniseka ukuba awuwonakali umsebenzi wakho onzima ngokwenza nayiphi na kwezi zinto zintlanu:

1.Ukubaleka ngokukhawuleza kakhulu

Xa isicwangciso sakho soqeqesho sifuna ukubaleka ngokulula, ngaba ubaleka ngesantya esilula? Uninzi lweembaleki zinetyala lokungacothisi ngokwaneleyo kwiintsuku zazo ezilula. Ukubaleka kancinci kuhamba ngeenjongo ezimbini: Kuphucula amandla akho e-aerobic (ukuba umzimba wakho uyihambisa kakuhle kangakanani na ioksijini kwimisipha yakho) kwaye kuyanceda ukuba ubuye kwisantya sokubaleka, utshilo uMary Johnson, umqeqeshi noMcKirdy Trained kunye neUSTAF. Uhamba kancinci kangakanani? Isantya esilula kufuneka sibe yi-1:30 ukuya ku-2:00 ngemayile ecothayo kunesantya sogqatso lwe-10K okanye ngaphantsi kweepesenti ezingama-60 zomlinganiselo wentliziyo yakho, kuchaza uJohnson. "Lo mthetho ubhetyebhetye," utshilo. "Kufuneka umamele umzimba wakho kwaye wenze imizamo elula apho ubaleka kakuhle."

2.Ukubaleka iimayile ezininzi

Ukubaleka kakhulu ngaphandle kokuthatha ixesha elaneleyo lokufumana kwakhona phakathi kokusebenza nzima okanye ngaphandle kokufaka ioyile kwangoko emva kokuba uqeqesho luneziphumo, utshilo uDavid Ayer, umsunguli weRunRelated. Ukubaleka kwahlukile kuneminye imidlalo kuba uqeqesho olungaphezulu aluthethi mpumelelo ilinganayo, utshilo. "Ukuba ubeka uxinzelelo oluninzi emzimbeni wakho, uya kusebenza ngaphantsi kwaye unokugqiba ukulimala." Wazi njani ukuba i-mileage yakho yeveki iphezulu kakhulu? Khangela iimpawu ezinjengeentlungu ezihlala ixesha elide, ukudinwa okungagungqiyo, ukungakhathali, ukungakwazi ukugxila, ukulala, kunye nokubetha okuphezulu kwentliziyo, utshilo uJohnson.

3.Uqeqesho lwamandla alulunganga

Kukho indlela elungileyo nengalunganga yeembaleki zomelele uloliwe. Ixesha lokuzilolonga libalulekile, utshilo uJohnson. Uloliwe wamandla emva kokuba ugqibe umsebenzi wakho wesantya okanye usuku emva koqeqesho olunzima, utshilo. "Ukuba uqeqeshelwa ukukhawulezisa, kufuneka ubeke phambili ukusebenza ukuze ufumane okungakumbi kwiseshoni yesantya sakho xa kuthelekiswa nokwenza ukubaleka xa izihlunu zakho sele zidiniwe kuqeqesho lwamandla." Enye impazamo yoqeqesho lwamandla eqhelekileyo uJohnson abona iimbaleki ziyenza kukwenza umthambo wobunzima bomzimba obufanayo obunje ngeeclamshell kunye nokuhamba kwe-monster yonke imihla. Le mithambo iya kunceda iimbaleki kuphela isixa esilinganiselweyo. "Iimbaleki kufuneka ziqale ziphakamise iintsimbi zokwenyani ukuze zilungelelanise izicwili zazo kunye nemisipha yazo kwiimfuno zokubaleka."

4. Ukuhamba kwiintshukumo ngelixa uqeqesho olunqamlezileyo

Ukubaleka akuyondlwan 'iyanetha. Ukubaleka ixesha elide kunye nesantya sokuzilolonga kunzima ngoko akumangalisi ukuba ufuna ukuhlala kwibhayisekile emileyo iyure ngelixa ubukele. ISidanga kwaye ubize ukuba uqeqesho olunqamlezayo. Ukuba ufuna ukubaleka ngokukhawuleza, kuya kufuneka wenze ngcono kunoko. UJohnson ucebisa ukuthatha uqeqesho lwakho lomnqamlezo koomatshini abakruqulayo be-cardio kwaye ubandakanye indibaniselwano yemithambo enje ngee-agility ladder, ukushukuma kwicala, kunye nebhere esecaleni ekhasa imizuzu engama-45 ukuya kwengama-60. "Ukudibanisa imisebenzi eyahlukeneyo kufundisa umzimba wembaleki ukuba isebenze ngakumbi kwaye iqhelane nezinye iinqwelomoya," utsho uJohnson.

5.Ukungathembeki kwisiqu sakho

“Iimbaleki ezininzi zifuna impumelelo kwaye ziyayifuna izolo,” utsho u-Ayer. Umonde nokuzingisa kuya kuhlawula. Ukuba uyasokola ukubona inkqubela, jonga nzulu kwilog yakho yoqeqesho kwaye unyaniseke kuwe, ucebisa uJohnson. Ngaba ukuthatha ngokunyanisekileyo ukubuyisela kunye nesondlo? Ulala kangakanani? Athini amanqanaba oxinzelelo lwakho? Amaxesha alithoba kwi-10, xa umntu engakhawulezi ngokukhawuleza, uJohnson uthi, "kungenxa yokuba kukho isiqwenga esibalulekileyo sepuzzle esilahlekileyo." Ukuqeqesha i-smart kungaphezulu kokubaleka amaxesha ambalwa ngeveki.

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