Kungakhathaliseki ukuthi uqeqeshe kangakanani futhi ulungiselela ukuhamba nge-marathon, uzokwenza iphutha. Kodwa ungafunda kulokho abanye abathola khona kanzima. Ungavumeli lamaphutha awonakalise umncintiswano wakho.
1. Ukuqala Umcimbi Owemncane Owehlisa Ukuqeda Isikhathi Sokuqeda
Abahamba ngezinyawo abaningi abazi ukuthi bangazibikezela kanjani isikhathi sabo sokuphela kwe-marathon. Sebenzisa lababalawuli ukubikezela isikhathi sakho sokuqeda .
Uma ungeke ukwazi ukwenza i-cutoff, shintshela kumcimbi omfushane webanga noma umvolontiya kulo mcimbi kunalokho. Abahleli beMarathon banquma ukuyeka amanzi futhi bavule inkambo yokuhamba. Uma ungahlangabezane nejubane lokuhlenga, ungazithola ungaxhasiwe. Uzibeka engozini wena, abanye, nomncintiswano ngokwayo ngokuqala lapho uzophelelwa yisikhathi.
2. Ukugqoka izingubo eziningi kakhulu
Uma usuku luya phezulu ku-60 F, izingubo zakho zokuhamba nge-marathon kumele zibe yizicathulo kanye nekhati elincane elingenamikhono. Ngisho nama-capris awela phansi nje kwamadolo atshisa kakhulu ngamakhilomitha ambalwa edlule we-marathon. Imisipha yakho yomlenze idlulile kulo lonke i-marathon futhi udinga ukubanika umoya. Uma izinga lokushisa lingama-40 F noma ngaphansi, uzodinga umoya ovuthayo, i-capris noma ibhulukwe elide lokuphefumula, futhi mhlawumbe iglavu egijima. Ukuze uhlale ushisayo ekuqaleni, gqoka isikhwama sodoti noma i-sweatshirt elahlayo ukuze ushiye emathini okudoba alandelayo.
Uzothola ukuthi abagijimi abanolwazi benza lokhu njalo.
Uma nje ungakwazi ukushiya ukushiya igesi lakho ngemuva, lungisa ukuthi umngane noma umngane wakho womshado akuhlangabezane ngezikhathi ezithile esikoleni ukuze ungeze noma ususe ama gear ngokuvumelana nezimo zezulu.
3. Ukugqoke okuthize okusha kuNsuku zoRace
Yonke into oyigqokeyo noma ohamba nayo ngosuku lomncintiswano kufanele igugile noma ithwale nawe okungenani izinsuku ezimbalwa zokuqeqesha kwakho eside kakhulu.
Ungagqoke izicathulo ezintsha. Izicathulo zakho kufanele zibekwe okungenani izikhathi ezinhlanu kuya kwezingu-10. Ungagqoke izingubo ezintsha. Ungayithola ithafa ezindaweni ezintsha. Uma bakunikeza ihembe lesikwele, ungaligqoki kuze kube ngemva kwe-marathon.
4. Ukudla noma ukuphuza okuthize Okusha Ngaphambi Kosuku noma Emncintiswaneni Wezinsuku
Kuyilinga ukudla indlela yakho yokuphuza iziphuzo zokuphuza amandla , iziphuzo zokuphumula , imishini yamandla nokuningi. Kodwa ulondoloze labo ngemuva kwalokho noma ubeka ingozi emathunjini nasezikhukhuleni ngesikhathi semarathon. Thola kusuka kuwebhusayithi ye-marathon okuyinto ukuphuza ezemidlalo kanye nama-gel energy kanye nokudla okulula okuhlinzeka ngakho futhi usebenzise lezo ziphuzo kanye nama-gel esifanayo ekuqeqesheni kwakho. Uma uthola ukuthi uphazamise uhlelo lwakho, kuzodingeka uhambisane lakho nomncintiswano. Ngokuba isidlo sakho sangaphambi kokudlalwa kwe-marathon nesidlo sasekuseni , udle okuthile okuthungatha okungeke kuthukuthelise ubhulo noma amathumbu wakho.
5. Ukuphuza okungalungile
Ukwenza ukukhetha okungalungile ukuthi kungakanani nokuthi yini ongayiphuza ngesikhathi se-marathon ingaba yingozi. Udinga ukuthola ibhalansi elungile ezinsukwini zakho zokuqeqesha kunazo zonke, njengoba umzimba wonke wonke uhlukile kancane. Zizame ngaphambi kokuqala ukuhamba kwakho okude, futhi futhi ekugcineni. Kufanele ulinganise ngokufanayo okufanayo. Kuwukuhlakanipha kakhulu ukusebenzisa isiphuzo sezemidlalo esiphezulu kuphela ekuhambeni okude.
Lokhu kunikeza ukuvumelana futhi kukuvumela ukuthi uthole ibhalansi efanele. Uzodinga amakholori wamandla, ngakho ungakhathazeki mayelana noshukela. Sebenzisa isiphuzo sezemidlalo esifanayo njengoba kuzonikezwa esikoleni semarathon oyikhethile.
6. Ukukhohlwa ukwenza i-Blister ne-Chafing Ukulungiselela
Cishe wonke umuntu unamabhalane ezinyawo emarathon. Vimbela isikhathi eside ngangokunokwenzeka ngokulungiselela izinyawo zakho ngamatshe okugcoba, ama-cornstarch, namasokisi okuthunga . Kufanele ube uhlola lokho okukusebenzelayo ngezinsuku zakho ezihamba phambili kunazo zonke. Ungakhohlwa ukuthi ufake ukugcoba emagumbini akho, amathanga, ama-crotch, izingono, nezindawo ezingaphansi kwesibhamu. I-Chafing ihlukumeza kakhulu emakhilomitha wokugcina.
Ama-Marathon azovame ukuhlinzeka nge-petroleum jelly ezindaweni zokuhlola, ezingasetshenziselwa ukugcoba noma yiziphi izindawo eziqala ukushisa.
7. Ukukhohlwa Gear Essential Gear
Ungakhohlwa inombolo yakho yomncintiswano noma i-chip time noma ngeke kube khona i-marathon kuwe. Beka zonke izingubo zakho zokugqoka kanye nezinsimbi zokubeka izimoto ebusuku. Yenza uhlu lokuhlola futhi uhlole konke okushiwo ebusuku. Bese uhlola futhi ngaphambi kokuba uphume emnyango. Qiniseka ukuthi wonke amabhethri ahlanzekile noma aphelele ngokugcwele kumdlali wakho we-MP3, umakhalekhukhwini, i-pedometer noma enye i-gizmos. Okokugcina futhi okungenani-ziphi izibuko zakho zokukhanya nezikhwama lapho ilanga liphuma?
I-Snacking Inalungile
Uzodinga ukufaka esikhundleni sekhalori oshisayo noma uzothatha odongeni bese ugoqa njengodokotela we-dollar nge-mile 20. Gcwalisa amakholori nge-siphuzo sezemidlalo ne-gel energy. Sebenzisa izinsuku zakho zokuqeqesha eside ukutshela ukuthi uzodinga yini ngaphezulu. Abahamba ngezinyawo nabagijimi abaningi balinde kuze kube sekwephuzile kakhulu ukuphuza. Qala ukudlala i-mile 10, noma ekuqaleni uma i-marathon isebenzisa isiphuzo semidlalo eshukela ephansi. Ungadli ukudla okusha okunikezwa ngenkambo ongazange uzame ngaphambilini.
Buka Kufakiwe 9 Getting Lost
Yazi ukuthi yikuphi ukuqala nokuqedela ukuphi nokuthi uzokwazi ukupaka uma ushayela lapho. Fundisisa imephu yenkambo kusengaphambili. Uma ungomunye wabahambahambayo abahamba kancane emcimbini, kuzodingeka ukhokhe ukunakekelwa kakhudlwana kubakaki bezinkambo njengoba uzoba namabhikishi ambalwa okumele ulandele emva kwamabili amabili amamayela. Ungase futhi uthole ukuthi sebevele sebeqedile ukubeka uphawu ngaphambi kokuba ufike emgqeni wokugcina. Thatha ibalazwe lokufunda nami, uma kwenzeka. Kwezinye izinhlanga, ungakwazi ukulanda ibalazwe lokufunda kudivayisi yakho yeselula.
10. Angazi Nini Ukuthi Uphephe nini
Uma ubhekene nokugula okushisa , ukuphelelwa amandla kwamanzi noma i-hyponatremia nge-nausea, ukuhlanza, ukunyamala noma ezinye izimpawu, ungagqizi umncintiswano wakho ngokuhamba nge-ambulensi esibhedlela. Buza amavolontiya omhlaba ukuba abize i-sag wagon ukukuyisa etendeni lezokwelapha ngaphambi kokudinga esibhedlela.
Uma uzizwa kahle kodwa ungena ngemuva kwe-course cutoff kanye nezikhulu zikufakela uphawu ukuze ungene enqoleni ye-sag, zilalele ngaphandle kombuzo. Kunzima ukuyeka uma uzizwa kahle. Kodwa basebenzisa imali eningi ezimvume kanye nokuvala emgwaqweni futhi kufanele ulalele ukuba uvule futhi ukuvala umgqa wokugcina. Usuvele wenze iphutha # 1. Ungazihlanganisi ngephutha # 10.
Akusibo-Yibo
Abahleli bezinhlanga benza amaphutha ngokungabaniki abahamba ngezinyawo kanye nokusekela abagijimi abahamba kancane (njengokususa inkambo yokumaka nokuqongelela iziteshi zamanzi ngaphambi kokuba ufike lapho). Ngisho noma usendleleni yokuqeda ngaphambi kwesikhathi sokuphumula, kufanele uzilungiselele ukuzixhasa. Ungase ucele umngane noma umngane wakho womshado ukuba akuhlole engxenyeni yokugcina ye-marathon ukuqinisekisa ukuthi uzothola okudingayo.
- Abahamba ngezinyawo kufanele baphathe njalo ibhodlela lamanzi noma bagqoke iphakethe le-hydration uma kwenzeka ukuyeka amanzi.
- Phakamisa isiphuzo noma ezimbili ngamamayela wokugcina.
- Yiba ibalazwe ukuze ukwazi ukuhamba kuze kube sekupheleni uma behlisa phansi imidwebo yeklasi kakhulu kakhulu.
- Umgqa wokuqeda umncintiswano ungahle uthathwe phansi. Kungase kudingeke ufune abasebenzi bomcimbi ukuze uthole indondo yakho nezinye izinto ezihamba phambili.
- Uma uhlola amagiya wakho, isheke segiya lingasondela masinyane futhi kuzodingeka ufune othile ukuthi athole isikhwama sakho.
- Ungadinga ithimba lakho lokuthokoza emgqeni njengoba izixuku zihambile. Baye bakunike ukudla okulula okubuyisela, ubisi lwe-chocolate, noma isiphuzo sezemidlalo oyodinga.
Umthombo:
Lewis G. Maharam, MD.FACSM et al. "Iziphakamiso ze-IMMDA ezibuyekeziwe ze-Fluid for Runners and Walkers." I-IMMDA. 6 Meyi 2006.