Ndingabaleka njani iMile enye? Umyinge weQela leMinyaka kunye neSondo

Umxholo

• Ixesha lokubaleka liqela lobudala
• Isantya sokusebenza ngesantya semayile kwi-5K
• Amaxesha aphakathi kwemayile yamadoda ngokuchasene nabasetyhini
• Ukubeka umgama wokubaleka
• Ukulumkela
• Ukuthatha

Ushwankathelo

Ukukhawuleza ukubaleka imayile enye kuxhomekeke kwinani lezinto, kubandakanya inqanaba lokuqina kunye nemfuza.

Inqanaba lakho lokomelela komzimba lihlala libaluleke ngaphezu kweminyaka yakho okanye isondo. Kungenxa yokuba ufuna unyamezelo ukuze ugqibezele ukubaleka. Ukukhawuleza kwakho ukubaleka kukwaxhomekeke kwisantya kunye nomgama opheleleyo ozama ukuwugqiba.

Iimbaleki ezingakhuphisaniyo, ezinesimo esime kakuhle zihlala zigqiba imayile enye malunga nemizuzu eli-9 ukuya kweli-10, ngokomndilili. Ukuba umtsha ukubaleka, ungabaleka imayile enye ukusondela kwimizuzu eli-12 ukuya kweli-15 njengoko usakha unyamezelo.

Iimbaleki ze-Elite zeembaleki ezibaleka umndilili wemayile kwimizuzu emi-4 ukuya kwemi-5. Irekhodi lehlabathi langoku kwimayile enye ngu-3: 43.13, ebekwe nguHicham El Guerrouj waseMorocco ngo-1999.

Ixesha lokubaleka liqela lobudala

Ubudala bunokuchaphazela indlela obaleka ngayo ngokukhawuleza. Uninzi lweembaleki zifikelela kwisantya sazo esikhawulezayo esiphakathi kweminyaka eyi-18 ukuya kwengama-30. Umndilili wesantya sokubaleka kwimayile nganye kwi-5K (iikhilomitha ezi-5 okanye umdyarho we-3.1-mile) ungezantsi.

Le datha yaqokelelwa e-United States ngo-2010 kwaye isekwe kumaxesha okubaleka kweembaleki ezili-10 000.

Isantya sokusebenza ngesantya semayile kwi-5K

Amaxesha aphakathi kwemayile yamadoda ngokuchasene nabasetyhini

Umahluko phakathi kwesini unokuchaphazela isantya sokubaleka. Esinye sezizathu zokuba iimbaleki ezingamadoda ezingamadoda zihlala zibaleka amaxesha akhawulezileyo kuneembaleki zabasetyhini ababalaseleyo ezinxulumene nobunzima bemisipha. Ukuba nezihlunu ezikhawulezayo ngakumbi emilenzeni kunokubangela isantya esikhawulezayo.

Kodwa kumgama omde, abafazi banokuba nethuba. Inye enkulu ifumanise ukuba, kukhuphiswano lweembaleki, amadoda angadumanga ayenamathuba ngakumbi kunabafazi ukucothisa isantya sabo kulo lonke ugqatso. Abaphandi bacinga ukuba inokwenzeka ngenxa yokungafani komzimba kunye / okanye ukuthatha izigqibo phakathi kwamadoda nabasetyhini.

Ukubeka umgama wokubaleka

Ekubalekeni umgama, isantya sibalulekile. Isantya, okanye inani lemizuzu elithathwayo ukuqhuba imayile enye okanye ikhilomitha, linokuchaphazela indlela ogqiba ngayo ngokukhawuleza. Umzekelo, unokufuna ukucothisa isantya sakho ekuqaleni kokubaleka kwiimayile zokuqala ezimbalwa.

Oku kunokukunceda ulondoloze amandla okuqhuba iimayile zokugqibela ezomeleleyo. Iimbaleki ezikhethiweyo zinokugcina isantya esilondolozayo ekuqaleni komsitho, zithathe isantya ukuya esiphelweni.

Ukufumana isantya se-mile yakho, zama uvavanyo lokuqina: Imephu enye yemayile kwindawo ethe tyaba kufutshane nekhaya lakho, okanye ugqibezele ukubaleka kwindlela yakho.

Ukufudumala imizuzu emi-5 ukuya kweli-10. Ziphe ixesha xa uqhuba imayile enye. Cwangcisa ukuhamba ngesantya apho uzityhala khona kodwa ungagijimi ngesantya esipheleleyo.

Ungalisebenzisa eli xesha leemayile njengenjongo yesantya kuqeqesho lwakho. Njengoko usakha isantya kunye nonyamezelo, buyela kwilokhi yemayile enye rhoqo emva kweeveki ezimbalwa kwaye uphinde umgama ophelelwe lixesha.

Ukulumkela

Ukuba umtsha ukubaleka, kubalulekile ukuba wakhe i-mileage ngokuthe ngcembe ukuze uhlale ukhululekile ekonzakaleni. Zama ukongeza iikhilomitha ezimbalwa kuphela kwishedyuli yakho yeeveki ezimbini zokubaleka njengoko usakha isantya kunye nonyamezelo.

Landela la manyathelo okuthintela ukuhlala ukhuselekile kwaye usempilweni xa ubaleka:

• Musa ukunxiba ii-headphone xa usebenza ezindleleni. Kuya kufuneka ube nakho ukuva ukugcwala kwabantu ekujikelezeni kwaye uhlale usazi malunga nokukungqongileyo.
• Baleka ngokuchasene nezithuthi.
• Landela yonke imigaqo yendlela. Jonga iindlela zombini ngaphambi kokuwela isitalato.
• Baleka kwiindawo ezikhanyayo nezikhuselekileyo. Nxiba iimpahla ezibonakalisa ngentseni okanye ngokuhlwa.
• Yiza namanzi xa ubaleka, okanye ubaleka kwindlela enamanzi akhoyo, ukuze uhlale unamanzi xa uqeqesha.
• Phatha isazisi xa ubaleka. Xelela umhlobo, umntu ohlala naye, okanye ilungu losapho apho uya khona.
• Baleka nelungu losapho okanye inja, xa kunokwenzeka.
• Gqoka i-sunscreen xa usebenza ngaphandle.
• Baleka unxibe impahla ekhululekileyo, izihlangu ezifanelekileyo ezibalekayo.
• Tshintsha izihlangu zakho zokubaleka qho kwiikhilomitha ezingama-300 ukuya kwezingama-500.
• Zifudumeze ngaphambi kokubaleka kwaye wolule emva koko.
• Qeqesha uqeqesho kube kanye okanye kabini ngeveki ukudibanisa indlela yakho yesiqhelo kwaye ugcine izihlunu zakho zicelomngeni.

Ukuthatha

Izinto ezininzi, kubandakanya ubudala kunye nesondo, zinokuchaphazela isantya sakho sokubaleka. Kodwa ukonyusa inqanaba lokuqina kunye nokwakha unyamezelo kunokukunceda ukhawuleze.

Ukuba ufuna ukuphucula umndilili wexesha lakho leemayile:

• Zama ukwenza imisebenzi eyahlukeneyo veki nganye. Umzekelo, faka ixesha elide kwishedyuli yakho yokufunda, ilandelwe sisantya okanye iseshoni yoqeqesho kwisithuba somkhondo okanye umzila.
• Yongeza ukutyeba (iinduli) ukwakha amandla ngakumbi kwimilenze yakho.
• Ngokuthe ngcembe yakha isantya kunye nonyamezelo ukuze uhlale ukhululekile ekonzakaleni.
• Hlala hydrated xa ubaleka.

Ngaphambi kokuba uqalise inkqubo entsha yokomelela komzimba, fumana imvume kugqirha wakho.