Indlela Yokuphunyuka Kwe-10K, Half-Marathon, noma iMarathon
Imvula ngosuku lomncintiswano ingaphazamisa izinhlelo zakho ze-10K, i-marathon-marathon noma i-marathon yabagijimi noma abahamba ngezinyawo. Cishe uqeqeshwe kakhulu ngezinsuku ezomile, noma ngezinsuku zemvula lapho ungazange usebenzise igesi elifanele umncintiswano. Ngosuku lomncintiswano, uzodinga ukuhlala negesi elingenalutho elizoshintsha isiteleka sakho kancane ngangokunokwenzeka. Ufuna i-compact gear ongayithwala kalula, futhi okungcono lokho kuyayilahlwa ukuze ukwazi ukuyiphonsa uma isimo sezulu siqeda. Ukugcina nge-maxim ukuthi awusebenzisi lutho olusha ngosuku lomncintiswano, zama lokhu ngesikhathi sokuqeqeshwa kwakho uhamba futhi ugijime ukuze ubone ukuthi yini esebenza kahle kuwe.
1 - ama-Shorts noma i-Skirt yokugijima
Imilenze yakho idonsa, ngenkathi ukugijima kwezingubo, i- capris , noma amabhulukwe kuyohlala ugijima uma bemanzi. Okubi nakakhulu, bazokwenza amanzi aphakame phezulu kuze kube yilapho uboshwe ngaphansi kwesinqe. Ngosuku lomncintiswano, hlela ukugqoka ama-shorts noma isikhwama esifushane sokugijima -okuncinyane kungcono uma kunetha. Ama-shorts akho kufanele asheshe-omiswe futhi akhiqizwe nge-sweating-wicking (kanye ne-wicking). Ngisho noma kubanda ngaphandle, imilenze yakho izofudumala kakhulu kunokuba iyoba yilapho ihlanganiswa ngendwangu emanzi.
2 - I-Shirt-Sleeve Shirt noma iTank
Njengezinqamuleli-ungcono kakhulu ngesikhumba esomile kunokuba ugqoke imikhono emide etholakalayo. Gqoka umjaho wokugijima okhishwa ngemikhono emfushane ongaphezulu ukuthi cishe wawugqoke ezinsukwini zakho zokuqeqesha. Ungakhathazeki ngokuthi izingalo zakho zimanzi. Yini okumelwe ukhathazeke ngayo ngokuthola i-hypothermia kusuka ezembatho ezimanzi phakathi nomjaho omude noma kamuva. Khetha phezulu engabonakali noma yimuphi umkhiqizo ngaphandle kwemikhono yemvula etholakalayo. Hlola lokhu ngenkathi ukuqeqesha kwakho kugijima noma uhamba.
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I-3 - Imvula ephazamisayo i-Poncho
Uzodinga ukuvikelwa okungenawo amanzi, kodwa ungase ungayidingi kulo lonke uhlanga. Esikhundleni sokuthatha ijaji eliphezulu elingenawo amanzi okungadingeka ukuthi uphathe ingxenye yomncintiswano, sebenzisa imvula ephikisayo i-poncho. Qaphela ukuthi imikhonto cishe iyohlehlela phansi emgqeni wakho, kanti amanye ama-ponchos amfushane kakhulu ukumboza zonke izifinyezo zakho. Uma i-poncho ide kakhulu, ingahle iphazamise umgqa wakho. Ama-ponchos epulasitiki awaphefumuli, kodwa i-poncho ine-airflow engaphezulu kune-jacket noma kunjalo.
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4 - Isikhumba esilahlekelwa ngamanzi esikhwameni esivela ku-Hotel Shower Caps
Ngaphandle kokuba ubheke umjaho wezimvula, cishe awuzange uqeqeke izicathulo ezingenamanzi. Kubalulekile ukugijimela izicathulo oziqeqeshwe kuzo. Ungenza kalula izembozo zokufaka izicathulo ezingenawo amanzi usebenzisa ama-caps ewashayo ehhotela kanye ne-tuct tape . Lezi zisebenza ngokumangalisayo ukugcina iningi lemvula ephuma ezicathulweni zakho. Uzoba namasokisi amanzi, kodwa izicathulo zakho ngeke ziphephe amanzi ngaphandle kwesinyathelo ngasinye.
5 - Ukuvikelwa kwe-Chafing ye-Nipples ne-Crotch
Ngenkathi ibhola lezemidlalo livikela abesifazane abaningi ekukhungweni kwezinyosi , amadoda kufanele akhumbule ukuvikela izingono zabo phakathi nezinhlanga ezinde. Bobabili bobulili kufanele bakhumbule ukuvikela amathanga abo aphezulu kanye nezikhonkwane kusuka ku-chafing ebuhlungu. Isimo sezulu esimanzi singabangela izinkinga ezingeziwe, njengoba i-Band-Aids amadoda amaningi asebenzisa ukuvikela ingono angase aphume ngenxa yehembe elimanzi. Sebenzisa i-lubricant efana ne-petroleum jelly, i-SportShield, i-BodyGlide noma eminye imikhiqizo enjalo kuzo zonke izindawo ezingahle zihlasele.
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6 - Gcina ifoni yakho ne-elekthoni yakho Dry
Ungakhohlwa ukuthi i-electronics inzondo ukuthola imanzi. Amawashi, amafoni, abadlali bomculo, nabagibeli bezempilo bazoyeka ukusebenza uma amanzi engena kuwo. Qinisekisa ukuthi unembova engenamanzi noma ucabange ukusebenzisa ikhondomu njengoba abantu benza nge-elekthronikhi emikhiqizweni yaseshashalazini.
I-7 - Amathrekhi wokudoba we-Warmups
Ukuze uthole ukuvikelwa kwemvula eshibhile nokulahlwa futhi usebenzise ngenkathi ushisa, thola isikhwama esikhulu sodoti ekhishini lakho lekhishi bese wenza izimbobo zekhanda lakho nezandla. Uzobona abakwa-racers abaningi begqoke izikhwama zokudoba ngaphambi kwesibhamu sokuqala. Gcina ukhumbule ukuthi ngeke ube nehood ukuze ugcine amanzi ehle entanyeni yakho bese efaka ihembe lakho.
8 - Imikhono yamaphephandaba njengezikhali zokuzivikela noma abagibeli bezempi
Uma izinga lokushisa libandayo, ungase ufune ukumboza izingalo nemilenze yakho. Uma uhlala endaweni lapho amaphephandaba efika khona emaphethini epulasitiki ukuze awalondoloze emvuleni, gcina lawa asebentisa njengengalo engenakuvinjelwa kwamanzi nengubo yomlenze. Uma unamathanga amakhulu, ungase ufune ukusindisa izembozo zomagazini wepulasitiki ozisebenzisayo. Vele uvule kokubili ukuphela bese usula ishubhu phezu kwesilwane esifisa. Sebenzisa itheyipu ye-duct ukuyivikela uma ikhululekile kakhulu. Uzovame ukufuna ukushiya ibheji lakho noma idolo livuliwe ukuze ungavimbeli ukunyakaza kwalo. Lezi zingasiza ukugcina ingalo yakho noma imisipha yomlenze ifudumele naphezu kwekhati lakho noma amabhulukwe.
9 - Paka izingubo ezomile nezicathulo
Uma kubonakala sengathi imvula, hlola isethi ephelele yezingubo ezomile nezicathulo emcintiswaneni wokugijima wegiya ukuze ukwazi ukushintsha ngokushesha into into eyomile ukuze ungangeni ekubambekeni okubi. Uma bengenaso isheke segiya, unomngane ulethe lokhu emgqeni wokuqeda noma uwalungiselele emotweni yakho. Qinisekisa ukufaka isitifiketi phezulu kumshini wokushisa abavame ukukunikeza ekugcineni. Uma bengenalo, yenza umngani ngomumo ekugcineni ngengubo yesikhala kanye / noma gear yakho eyomile. Umzimba wakho uzopholisa kakhulu, ngokushesha kakhulu uma uyeka ukuhamba noma ukugijima. Ungangena enkingeni yangempela uma ungangeni ezingeni elomile ngokushesha.
10 - Yiba Nesibindi Lapho Uma Ngezingubo Zamahhashi Ezingodovu
Amaphakheji angasetshenziswa ngezandla ezifudumele angasiza lapho uqeda umncintiswano omanzi futhi ophelile. Ngemuva kokuthi ushintshe izingubo ezomile, futhi funa ukushisa kukufudumise. Phuza isiphuzo esishisayo njenge-cocoa (okuyisiphuzo esihle sokuphuza amaprotheni ), itiye noma ikhofi. Uma ufika ekhaya, thatha okugeza okufudumele.
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