Ngonyaka owodwa ku-100 kilometer Bornem Death March, bobabili ababengenele abaneminyaka engu-86-90 baqeda ukuhamba ngamamitha angu-60, kodwa abangaphansi kwesigamu salabo abaneminyaka engu-16 kuya ku-35 benza. Ukuguga kanye nesipiliyoni sishaya intsha namandla uma kuziwa ekukhuthazeleni, njengoba iphesenti labapheli bephezulu kakhulu kulabo abaneminyaka engama-50 nangaphezulu.
Ukuze usinde ukuhamba okukhuthazayo, udinga ukubhekana nalesi simo esibi:
- I-Hypoglycemia: ushukela ophansi wegazi. Yidla ngesikhathi somcimbi ukugcina izinga lakho lokushukela egazini ekunciphiseni , okuholela ekubambeni noma ukushaya udonga . Izimpawu ze-hypoglycemia zibandakanya ukuthola ukukhanya okukhanyayo noma ukudilika. Yeka noma wephuze futhi ube nesidla.
- I-Hypokalemia: amazinga ephansi e-body potassium. Lokhu kubangelwa ukuphelelwa amandla kwamanzi nokuthuthumela.
- I-Hyponatremia: amazinga omzimba we-sodium aphansi. Lokhu kubangelwa ukuphelelwa amanzi emzimbeni nokukhukhumeza kanye nokuphuza amanzi futhi hhayi ukugcwalisa usawoti . Sebenzisa isiphuzo sezemidlalo ukugcwalisa i-sodium ne-potassium ngesikhatsi umcimbi kunamanzi alula.
- I-Hypoxia: i- oxygen ephansi yegazi. Ukuhamba ezindaweni eziphakeme kungenza izinkinga zangempela ekutholeni oksijini okwanele, ikakhulukazi ngenkathi ecindezela umzimba ngokuhamba. Izimpawu zinezinwele ezilula.
- I-Hypothermia: ukushisa komzimba okuphansi. Uphola ngokushesha uma uhamba noma uyeka. Udinga ukulungele ukumboza ngokushesha ngengubo yokuvikela kunoma yikuphi ukuma. Thatha ingubo yesikhala / ishidi lokushisa epaketheni lakho ukuze usebenzise uma kudingeka. Izimpawu ze-hypothermia ziyizikhukhula, zizamazama futhi zidideke ngokwengqondo.
Ukulimala Okuvamile Ukuhamba Okude
Ama-blisters: Phatha izindawo ezishisayo ngokushesha uma zivela, ungalindeli ukuba zikhule zibe ngamabhaltri.
Indlela Yokuvimbela Nokuphatha Amabhansela
I-Chafing: I- sweat plus friction ingakushiya uhlaza ezindaweni zonke ezingalungile - izibhamu, amabele, amathanga, ubuhlungu. Chafing Prevention
Ama-Muscle Pulls, Sprains, Pain: Ubuhlungu buyindlela umzimba wakho okutshengisa ngayo ukumisa - ulimele. Ungalisebenzisi "ubuhlungu obusha obubukhali phakathi nomncintiswano.
Ubeka engozini yokuphumula okude noma ukukhubazeka okuhlala njalo ngokuhamba phambili futhi uzilimaza ngokwengeziwe. Suck ekuziqhenyeni kwakho futhi ukhombise iziphathimandla zezemicimbi ukuze uthole usizo lokuqala nokuthutha esikoleni. Ukuze uziphathe ngokwakho kuze kube olunye uhlolo, sebenzisa indlela ye-RICE - ukuphumula, iqhwa, ukucindezela, ukuphakama. Indlela Yokuphatha Ukulimala Okuhambayo
Ukushisa Ukushisa: Ukugula okushisayo kungathatha noma nini futhi kungasongela ukuphila. Funda izimpawu kanye nokwelapha. Ingozi Yokucindezeleka Okushisa Neziqondiso .
Ukwehla kwamanzi: Phuza uphinde udle ngaphambi kokuba ukoma futhi ulambile futhi uqhubeke wenza njalo kulo mcimbi. Iziphuzo zezemidlalo zingahlinzeka nge-sodium ne-potassium esikhundleni sokugcina umzimba wakho ulinganise emidlalweni ende.
Izinkinga zokuthungatha: Abahambahambayo nabagijimi abaningi banenkinga yokuhuda ephathelene nokuzivocavoca, isidingo esingahambi kahle sokuvuthwa, ukungabi nalutho lwezindlu zangasese uma udinga, nezinye izinto ezihlanganiswe ngaphansi kwezihloko ezizwelayo .
Ukubuyisela kusuka ku-Walk Ultradistance
Emasontweni amathathu kuya ku-6 elandela ukuhamba kwe-ultradistance, nqamula emuva ukuhamba okungaphezu kwezikhathi ezingu-2-4 ngesonto. Ngeviki lokuqala, hamba nje isigamu sehora ngehora. Evikini lesibili nelesithathu, sebenze kuze kube ihora ngezinsuku ezilodwa noma ezimbili zokuhamba.
Kanjani Ngokushesha Ungagijima Kakhulu?
Vumela amasonto amane kuya kwanguyisithupha phakathi kwamamitha angu-50K nokunye ukunikeza isikhathi somzimba ukuze ululame.
Londoloza i- tapering base mileage phakathi kwezehlakalo uma uhlela labo abasondelene ndawonye. Uma kungenjalo, yakha emuva ezinsukwini zakho ezinde bese uthepha amasonto amane ngaphambi komcimbi olandelayo.