Okufanele Uyenze Usuku LweMarathon Yakho
Ukuhamba kwe-marathon yakho kungase kube yisikhathi esicindezelayo sabagijimi bezemidlalo, ikakhulukazi uma kungu-marathon yakho yokuqala. Thola iseluleko ukuqinisekisa ukuthi awukwenzi amaphutha ngaphambi kwe-marathon.
Indlela Yokubhekana Nokukhathazeka Ngaphambi Kokuncintisana
Kungokwemvelo ukuzwa ukhathazekile nokukhathazeka ngaphambi kwe-marathon yakho. Usuzohamba ngamamitha angu-26.2! Ubani owayengeke abe nosabe? Landela lawa macebiso ukuphatha ngokuphumelelayo ukukhathazeka nokusetshenziswa kwakho okungahle kwenzeke ukukhathazeka.
Yini okufanele udle futhi uphuze ngaphambi kweMarathon yakho
Ukudla komzimba wakho kanye ne-hydration ekuseni ye-marathon yakho kubalulekile ekusebenzeni kwakho nangenduduzo. Ngithemba ukuthi ubulokhu uqhuba ukudla kwakho kanye ne-hydration ukuze wazi ukuthi ungazami ukudla noma iziphuzo ezintsha ngosuku lomncintiswano. Nanka amanye amathiphu ukuthi udle uphinde uphuze emahoreni ngaphambi kokuya emgqeni wokugcina.
Yilungele uma Isibikezelo Sibiza Imvula
Uma isimo sakho sezulu se-marathon sezulu, ukulungiswa kuyisihluthulelo sokuhlala ukhululekile, ikakhulukazi ekuqaleni. Isibonelo, abanye abagijimi bayokwenza i-poncho yemvula ephuma esikhwameni sodoti ukuze igqoke ekuqaleni nangesikhathi i-mile yokuqala noma amabili ngaphambi kokuba ifudumele, Nanka amanye amathiphu emarathon asebenza emvula.
Amathiphu okugijima amaMarathoni ku-Hot Weather
Izimo zezulu ezimnandi ze-marathon zisezingeni eliphansi lokuswakama kanye namazinga okushisa maphakathi no-50s F. Ngakho-ke kuthiwani uma kubonakala sengathi kufudumele kunalokho? Ngokuqinisekile udinga ukucubungula futhi uphinde ubuyekeze imigomo yakho yomncintiswano. Nanka amanye amathiphu okuhlala ephephile lapho izimo zomjaho zishisa futhi zimanzi.
Amathiphu okugijima amaMarathoni ku-Cold Weather
Ukugijima emdlalweni obandayo kakhulu kunezinselelo zayo, njengokuzama ukufudumala ekuqaleni. Ukugqoka izingubo zokuphutha (izambatho ezingaphezulu ongayilahla uma uqala ukusebenza) zingakusiza ugcine amandla ngenkathi ulinde. Nanka amanye amathiphu wokusebenzisa ama-marathon emakhazeni.
Ungakhohlwa ama-Race Essentials
Kufanele ubeke konke okudingayo ukuze uthole umncintiswano ebusuku, kodwa ungakhohlwa ukuthatha yonke imoto yakho yamarathon oyidingayo emncintiswaneni. Nasi uhlu lokupakisha lento yonke oyodinga ngayo imarathon yakho.
Ukuqala amathiphu womugqa
Ngokuqinisekile uyozizwa usaba ekuqaleni, kodwa kubalulekile ukuthi uqale umncintiswano wakho ekuqaleni futhi ungalahlekelwa ukugxila. Landela lawa macebiso ukuze uqiniseke ukuthi awuwenzi amaphutha.
Indlela Yokugwema I-Pit Ukuma Ngesikhathi Sakho Emncintiswaneni Wakho
Kungenzeka ukuba ugijime umncintiswano ngaphandle kokuyeka ukusebenzisa indlu yokugezela. Kodwa okwenzayo ngaphambi komncintiswano wakho kungathinta noma ngabe uzoyeka noma cha. Landela lawa macebiso ukuze ugweme izintambo zomgijimi, inkinga evamile ehlupha abagijimi be-marathon.
Uma kunesidingo sokuma uye endlini yokugezela futhi awukaze usebenzise i-porta-potty ngaphambili, nansi amanye amathiphu we-porta-potty ukuze wazi ukuthi yini ongayilindela.
Iseluleko sabathengisi bakho beMarathon
Ngaphambi kokuba uphumele emgqeni wokuqala, qiniseka ukuthi ubamba ababukeli bakho be-marathon ngezeluleko eziningi ukuze bakwazi ukwenza umsebenzi omuhle wokukusekela phakathi nomncintiswano. Yabelana ngalezi zincomo zababukeli be-marathon nabo, ngakho balungele usuku lokujabula nokusekela.