Ukulungiswa kokugcina kokuhamba kwakho okude okude
Iviki ngaphambi imarathon yakho noma isigamu se-marathon yisikhathi sokulungiselela okokugcina. Nasi iseluleko sokufika emgqeni wokuqala ngesimo esihle.
Ukuqeqesha isonto ngaphambi kweMarathon noma iMarathon
Ukuhamba kwakho kokugcina ukuhamba kwebanga elide kufanele kwenziwe amasonto amabili ngaphambi komncintiswano wakho. Ngempelasonto ngaphambi komncintiswano wakho kufanele ube ngaphansi kwe-mileage encishisiwe, eyaziwa ngokuthi i- tapering . Lokhu kunikeza imisipha yakho ithuba lokuvuselela nokubuyisela esikhundleni sokubakhathaza nge-mileage eyengeziwe.
Usuku lwakho olude kakhulu lwamamayela ngeviki ngaphambi kwe-marathon kufanele kube ngamamayela angu-10 kuya kwangu-12. Ngomncintiswano wesigamu, kufanele ube ngamamayela angu-6.
Phakathi nesonto ngaphambi kwe-marathon noma i-marathon yakho yesiqingatha, qhubeka uthola ukuhamba kwempilo emfushane noma ukugijima (uma ungumgijimi noma ugijima / uhamba / umjikelezi) wamaminithi angu-30 kuya kwangu-60, usuku ngalunye noma olunye usuku. Ufuna ukuhlala u-limber, kodwa akufanele wenze ukuqeqeshwa okunzima noma amagquma anamandla nezitebhisi.
Ukudla nokudlalela iviki leMarathon yakho
Isonto ngaphambi komncintiswano wakho, udle ukudla okunempilo okunempilo. Ukucabanga okwamanje ekuqeqeshweni kwezemidlalo kungukuthi akudingekile ukuthi i- carbo-loading iyadingeka. Lesi akusona isikhathi sokushintsha ukudla kwakho ngokuphawulekayo. Ungadli ngokweqile. Gwema ukudla okukunika igesi noma izitshalo ezikhululekile, ikakhulukazi ezinsukwini ezimbili ngaphambi komncintiswano wakho. Gwema utshwala kanye ne-high-caffeine energy iziphuzo ezinsukwini ezimbili ngaphambi komncintiswano wakho, ukusiza ukuvimbela ukungcola.
Funda ama-Race Instructions
Funda imiyalelo yomjaho ngokugcwele.
- Ukhetha kuphi iphakethe lakho lomjaho nokuthi yiziphi amahora nezinsuku ezivulekile? Udinga inombolo yakho yokubhalisa noma ukuqinisekiswa nokuhlonza? Kungenzeka yini omunye umuntu athathe iphakethe lakho noma kufanele uzithathele yena?
- Uzofika kanjani emgqeni wokuqala nasekhaya kusukela ekupheleni? Yikuphi ukukhathazeka kokuthutha okukuxwayisa ngakho? Uzobe ugijimisa endaweni yokuqala ekude?
- Ingabe ikhona ukudonsa kwamagesi? Ezinye izinhlanga seziqedile lokhu egameni lokukhathazeka kokuphepha, futhi izinhlanga ezazinikezela kungenzeka zingekho manje. Qinisekisa ukuthi uyazi ukuthi ikuphi endaweni yokuqala, futhi futhi lapho kuzovela khona i-picar gear nokuthi kuyoba khona isikhathi eside kangakanani kokubili.
- Yikuphi ukwesekwa okuqhubekayo okufundiswayo futhi kuphi izindawo zamanzi, isiphuzo sezemidlalo, nezindlu zangasese?
- Ngabe umndeni wakho nabangani bakho bangabheka kanjani uhlanga lwakho futhi bakujabulele esikoleni?
- Yimiphi imingcele yesikhathi kanye ne-logistics uma uwa ngemuva?
- Kukhona yini imithethonqubo nemingcele njengokungathi akukho headphones, akukho strollers noma izilwane ezifuywayo, akukho izingongolo zokuhamba?
- Uma uyingxenye yeqembu noma iqembu lama-marathon we-charity, qinisekisa noma yimiphi imihlangano noma imisebenzi yomphakathi oyothola ngaphambi, ngesikhathi noma emva komncintiswano.
Bhala kahle
Sula isimiso sakho ngesonto ngaphambi komncintiswano ukuzitholela ithuba elihle lokuthola ubusuku obuningi bokulala kahle. Ukulala lapho umzimba uvuselela futhi ubuyisela imisipha. Ukulala ukuqeqeshwa kwezemidlalo. Ukuqeda noma yikuphi izinhlelo zokugcina ebusuku futhi ugweme ekuseni ekuseni.
Gwema i-caffeine emva kwemini, utshwala, nokudla okubabayo-okuphazamisayo. Uma uhamba, thatha ama-plug endlebe kanye nesibalo sokulala.
Uma uzithola ukhululekile futhi ukhathazekile ubusuku bonke ngaphambi komncintiswano, akusiyo umbulali womncintiswano.
Abantu abaningi baphonsa futhi baphenduke ubusuku ngaphambi komncintiswano bese bewenza kahle.
Hlanganisa Nabangane
Uma ugijima nomngane noma iqembu noma wabelana ngokugibela ukuya emncintiswaneni, uqedela wonke amacebo nezinhlelo zesikhathi ekuqaleni kweviki. Qinisekisa ukuthi unalo lonke ulwazi lokuxhumana nabo, ikakhulukazi uma uhamba. Uma unikeza ukugibela, geza up imoto futhi uqiniseke ukuthi ukusebenza ukusebenza ekuqaleni kwesonto.
Hlola Isibikezelo Sezulu Sezulu
Lokho okugqoka ngosuku lomncintiswano kuxhomeke ekubikezelweni. Hlela ukuthi ube phezulu kwezinga lokushisa okubikezelwe. Kodwa ulungele ukuthi ube nesibindi ngenkathi ulinde isibhamu sokuqala.
Uma kunamathuba emvula, zilungiselele nge-poncho yemvula, izikhwama zemfucumfucu noma ezinye izimpahla ezingenazibani zemvula.
- Isimo sezulu esishisayo ukuhamba ngezimoto : Uzobe usenamandla okushisa phezu kwe-marathon ngisho nosuku olupholile. Ngeke uthande ukuthwala izendlalelo nawe, ngakho-ke ulungele ukulahla ikhava emva kokuqala komncintiswano. Ukuphumula phakathi nomncintiswano ngokufaka ijaji lakho emanzini emisebeni yamanzi. Kuzodingeka ube nokuzikhandla ekusebenziseni ukuvikelwa kwe-blister nokuzikhandla njengoba lezi zizoba zimbi nakakhulu ezinsukwini ezishisayo. Ukuvikelwa kwelanga ngesikhwama kanye ne-sunscreen kuyadingeka emahoreni ozobe uyena esikoleni.
- Isimo sezulu esibandayo sokuhamba : Kuyinto inselele ukuthola izendlalelo zakho zifanele umjaho wezulu obandayo. Uzofudumala, kodwa usadinga uhlaka lwe-wind-proof ukuze ungapheli ukushisa okukhulu. Phakamisa ezinye amaphakethe ezandla zokufudumala ngamakhemikhali ukuze usebenzise futhi ugqoke amagilavu. I-Buff nayo iyinto eguquguqukayo yezinsuku ezibandayo okumele usebenzise ukugcina intamo yakho nezindlebe zifudumele.
- Amathiphu okuhamba ngezinhlanga emvuleni : Imvula yamvula yenza umncintiswano ongejabulisayo. Into yakho engcono kakhulu yegiar ingaba imvula elahlwayo, i-poncho, ikakhulukazi enezingalo. Ungakwazi futhi ukugcina izicathulo zakho ziqhube ngokusebenzisa ama-caps eshaywayo ehhotela kanye ne-tuct tape.
- Amathiphu okugijima ebumnyameni: Kuzodingeka ulungiselele ukuthi ube nezibani ezifanele ozisebenzisayo kule nkambo futhi usebenzise ukuwasebenzisa kusengaphambili.
Thola i-Gear Your Ready
Umthetho wokuqala akuyona into emisha ngosuku lomncintiswano. Lokhu kusho ukuthi konke okugqoka noma emzimbeni wakho kufanele kuhlolwe ezinsukwini zakho zokuqeqesha. Uma uhamba emncintiswaneni wakho, udinga ukuqapha xa upakisha. Yenza uhlu lokupakisha ukuze uqiniseke ukuthi zonke izimpahla zakho zokugqoka kanye nezembatho zenza imithwalo yakho. Ngcono nakakhulu, ulethe izicathulo zakho zomjaho kanye nezingubo zakho ekuqhutshweni ukuze bangenalo ithuba lokulahlekelwa imithwalo. Kuyadabukisa ukuthola izicathulo zakho noma izikhwama zakho zangempela ezishiywe ngemuva noma uhamba emhlabeni ngaphandle kwakho. Kodwa ngisho nangomcimbi wasemzini, awufuni ukuthi lezo zinto zisesezindlini zokuhlanza ubusuku ebusuku ngaphambi komncintiswano.
Lungisa Izembatho Zakho Zomjaho
Ekuqaleni kwesonto ngaphambi komncintiswano wakho, hlola uphinde uthule yonke impahla yakho yomjaho. Lokhu kuzoqinisekisa ukuthi balungile. Bese uwapakisha noma uwabeke osukwini lokugijima.
- Amasokisi: Ingabe amasokisi akho abambe phezulu? Awufuni ukugqoka amasokisi ngemigodi noma izindawo ezigqamile ezizoba izimbobo phakathi nomncintiswano. Uma udinga i-pair entsha ye-design efanayo, manje sekuyisikhathi sokusheshisa esitolo ukuze uthole.
- Amashothikhathi, i- Running Skirt , i-Pantant, noma i-Tights: Yiziphi izibhulu noma ama-shorts ezizoba ngcono ngesimo sezulu ngosuku lomncintiswano? Hamba ngokubikezela okuphakeme kakhulu kokushisa nokukhetha ngokusekelwe kulokho. Imilenze yakho izoshiswa ngamamayela wokugcina. Uma kufike imvula, imilenze emanzini ingcono kunebhola elimanzi, ngakho ama-shorts angakhetha kahle.
- Izingubo zangaphansi: Khetha ukuthi yini eyasebenza kakhulu ezinsukwini zakho zokuqeqesha eside.
- I-Shirt: Khetha phezulu okuzosebenza kangako ukubikezelwa okushisa okuphezulu kakhulu njengokuhlala kupholile kuyinto ebaluleke kakhulu futhi uzoshisa phakathi nomncintiswano. Qinisekisa ukuthi azikho izigqoko ezivulekile futhi uvula izingubo zakho ekuqaleni kweviki. Ngokuvamile kungumqondo omubi ukugqoka ihembe lesikwele abakunika lona epaketheni yepakethe njengoba ungazange ugqoke ekuqeqeshweni futhi ungazi ukuthi uzokwenza kanjani. Kodwa uma wenza kanjalo, qalisa kuqala ukulahla noma yikuphi ukucasula.
- Ibhu yezemidlalo : Hlukana nebhodi yakho yezemidlalo oyikhonzile bese uhlola noma yikuphi ukuhlangana okuxekethile.
- Ithebhu: Khetha inqola yakho esekelwe ukubikezela kwesimo sezulu nokuthi yini eyasebenza kakhulu phakathi nezinsuku zakho zokuqeqesha eside. Ungase ufune ukuwageza ukuze ususe ukujuluka kusuka emgqeni.
- Amakhanda : Uma ugqoka i-sweat wristband noma i-headband, vula.
- Izindleko: Uma uhlela ukugqoka ijazi noma ezinye izimoto ezinomdlandla futhi ezimnandi , qiniseka ukuthi uzimisele futhi ugibele ekusebenzeni isikhathi eside.
- I-Gear-Up Gear : Uma uhlela ukugqoka isikhwama sodoti noma ihembe elilahla njenge-hot-up, qiniseka ukuthi uyilungile futhi ilungile. Uma uhlela ukusebenzisa i-drop gear ukuze uthole ama-warm-ups, yazi ukuthi inqubo ivela emibhalweni yomjaho kanye nendawo yokudonsa kwamagesi nokuthatha.
Lungisa Izinkambo Zemijaho Yakho
Izicathulo zakho zomjaho zibaluleke kakhulu. Sekwephuzile kakhulu ukwenza izinguquko ngaphandle uma behlukana ngokweqile. Uma uhamba, ulethe emithwalweni yakho yokuthwala ukuze uqiniseke ukuthi bayayenza emncintiswaneni nawe.
Ukuze ulungele ukugijimela, ususe ama-insoles bese uqinisekisa ukuthi i-grit ishukunywe izicathulo. Ungase ufune ukugeza nokusula ama-insoles. Uma usebenzisa noma iyiphi insipho, qiniseka ukuthi konke kususiwe ekuhlanjuleni.
Hlola ama-laces ukuze uqiniseke ukuthi aphuthiwe futhi aphule. Beka esikhundleni sabo uma bekhona.
Lungiselela ezinye izinto zakho zomjaho
Phuma uphinde uhlole konke okuzobe ulethe ngosuku lomncintiswano. Manje yisikhathi sokufaka noma ukuvuselela amabhethri. Uma uhamba, yenza uhlu lokupakisha ukuze uqinisekise ukuthi konke kuhamba nawe.
- Phakethe: Uma uzogqoka iphakheji phakathi nomncintiswano, hlola izinkinobho kanye nezibopho. Qinisekisa ukuthi yonke into oyilungiselela ukuyithatha iyahambisana ngokuphepha.
- Ibhodlela lamanzi noma i-hydration pack: Hlanza uphinde uhlanze ibhodlela lakho noma isisindo samanzi bese ubayeka. Qinisekisa ukufaka isikhumba esikhwameni sakho izinsuku ezimbalwa ngaphambi komncintiswano.
- Ukubuka kwezemidlalo / GPS / iPedometer / Heart Monitor Monitor: Qinisekisa ukuthi ukhokhiswa noma ibhethri intsha. Zijayeza ukusebenzisa noma yikuphi ukulinganisa isikhathi kanye nezinye izici ozifunayo phakathi nomncintiswano.
- Izibuko zemibukiso: Ingabe zihlanzekile, amathempeli aqine? Zibeke noma uzibeke epaketheni lakho ngobusuku obuphambili, njengoba kungenzeka ushiye umncintiswano kuqala ngaphambi kokusa.
- Umakhalekhukhwini / isidlali somculo nama-headphone: Ingabe bayakhokhiswa ngokugcwele futhi unayo yini imali yakho yokuvuselela uma uhamba? Ingabe ulayishe umculo womculo wakho?
- Ukunambitha nokuphuza kwezemidlalo: Uma uhlela ukuthwala amandla akho okudla okuphuza kanye nesiphuzo sezemidlalo (noma i-powder ukwengeza emanzini emgwaqweni), zibeke ngaphambi kwesikhathi bese uqinisekisa ukuthi zingena emphakathini wakho.
- I-Foot Prep, i-Chafing Prep, ne-Blister Kit: Qinisekisa ukuthi unakho okudingayo ukugcoba noma ukugoqa izinyawo zakho ekuseni, futhi ukwelashwa kwakho kwe-blister kuhlanganiswe bese kuyenza ibe ipakethe lakho.
- Imithi: Hlela noma yimaphi imithi yokusabalalisa-ekuseni bese ugcwalisa noma yiliphi i-pillow box ne-medicinal anti-diarrhea, njll.
- I-Sunscreen ne-Lip Balm: Uma uhamba, phakamisa ngomkhiqizo wakho ozithandayo futhi ohlolwe. Ekhaya, yibeke lokhu ukuze ukhumbule ukuwasebenzisa ekuseni.
- Izikhonkwane zokuphepha, inombolo ye-Race Bib, ne- Chip Timing : Uma uhamba, phakamisa ngezikhonkwane ezine zokuphepha zenombolo yakho yebhayisikili. Fakela lezi shati lakho lomjaho ukuze ungakhohlwa ukuletha noma ukuphi. Uma umncintiswano wakho usebenzisa isihlangu sezinyawo, usifake esikhwameni sakho ngobusuku ngaphambi komncintiswano ngakho ungakhohlwa ngosuku lomncintiswano.
- Ukulawula Izinwele: Paka noma ubeke noma yiziphi izinwele zezinwele, izikhonkwane ze-bobby, ama-scrunchies, noma amanye amadivaysi okulawula izinwele ukuze ungawafuneli ekuseni. Lesi akusona isikhathi sokuzama izinwele zezinwele ezintsha.
Roll With the Amazing
Ngezo zonke izinhlelo ezihlelwe kahle kakhulu, kukhona okungahambi kahle. Ukuba konke okulungiselelwe ubusuku ngaphambi komncintiswano kukuvumela ukuba uqhubeke nalezi zinto ezimangalisa emncintiswaneni ekuseni.
Ama-headphones aphule, amafoni omakhalekhukhwini aphuma ephaketheni lakho, umlingani wakho wokugibela ukhohlwa isikrini sakhe se-tim kanye ne-bib, uthola uhudo lwesisasa ekuseni, futhi ungabanjwa emgwaqeni wamaminithi angu-30 ukufika ekuqaleni. Lezi zinhlekelele ezincane ngeke zivame ukwehlisa umncintiswano wakho futhi zizokwenza izindaba ezinhle kamuva.
Manje uzobe usulungele ukulungiselela umjaho wosuku lomncintiswano .