Start Running for Beginners

Uqala ukugijima? Yini engaba lula!

Ungakhathazeki ngebanga, ijubane, noma isivinini. Ake sicabange ngakho konke lokhu kamuva.
Lalela imiyalelo bese ugijima ngendlela othanda ngayo.

Ungagxili endleleni yakho yokugijima. Okubaluleke kakhulu manje ukuphuma futhi uqale ukugijima.

Umgomo wakho uwukwandisa isikhathi sokugijima. Akukho okunye okubalulekile njengamanje.

Izici:
+ Umqeqeshi ogijimayo womuntu siqu
+ Couch to 5K (c25k) olunye uhlelo lokuqeqesha
+ Izibalo ezinemininingwane yokuqeqeshwa ngakunye
+ Ibanga, isivinini kanye ne-tracker yejubane
+ Umzila we-GPS waso sonke isikhathi
+ I-pedometer eyakhelwe ngaphakathi
+ Ikhawunta yekhalori
+ Ukuzivocavoca ngokwezifiso
+ Isiqondiso sezwi

Uhlelo lokujima luhlukaniswe ngamaleveli angu-4. Ileveli ngayinye inomgomo othile wobude besikhathi sokugijima:

* Igoli leleveli 1 imizuzu engama-20.
* Igoli lezinga lesi-2 imizuzu engama-30.
* Igoli leleveli 3 imizuzu engama-40.
* Igoli lezinga lesi-4 imizuzu engama-60 wokugijima.

Ileveli ngayinye inobude besikhathi samasonto ama-4, nokujima okungu-3 ngeviki.

Hlanganyela nathi ngokugijima!