Hamba kusuka ekhanda kuya enzwaneni ngamamitha angu-26.2
Uma uhlela ukuhamba nge-marathon, kufanele uhlale ugqoka noma yikuphi ukugqoka, izicathulo, amasokisi, i-pack gear, ikhanda, njll, ngesikhathi uhamba ngazo ofuna ukugqoka ngesikhathi semarathon. Uma unombalo omdala womncintiswano, phina okukhona lapho usebenza khona ukuze wazi lapho ufuna ukukubeka ngosuku lomncintiswano.
Cabanga ukugcoba nokusebenza
Ikhokotini iyabulala-ayifuni isithukuthuku futhi ungaphetha ngezinkinga ezishisayo emcimbini omude, onzima kangaka.
Gqoka ku-CoolMax noma amanye ama-synthetics kusuka enhlokweni kuya enzwaneni. Yazi isimo sezulu ozobe uhamba kuzo futhi ulungele amahora amahlanu kuya kwangu-8 esikoleni.
Amathiphu Emiphakathi Emoya Emoya
Ama-shorts angasebenza kahle amazinga okushisa afike ku-45 F noma lapho kuzoba khona imvula, kodwa ama-tights noma amabhulukwe angcono kakhulu ekushiseni okushisa . Ihembe lesikhathi esinekhono elide liyikhethelo elihle, ikakhulukazi ngemikhono ekhishwe ngokwanele ukuze uphakanyiswe uma ushisa. I-windbreaker engavamile engakwazi ukuvimbela ukuthambisa emoyeni. Ukuze uthole amazinga okushisa amafriji, ungase ufune ukwenza uhlelo olugcwele lwezintambo ezintathu zehembe lokukhwabanisa, i-vestiva yokuzivikela, kanye nejackethi yangaphandle. Khetha isikhwama esinokumboza indlebe noma iBuff ongayisebenzisa ngezindlela eziningi. Ungase ufune ukugqoka amagilavu noma ama-mittens noma uphathe iphakethe le-handwarmer elilahlayo.
Amathiphu emiphakathi yamazulu ashisayo
Ukuze uthole ama-marathon eshisayo , gqoka izingubo zokugcoba okuvela ekhanda kuya enyaweni, kuhlanganise nebhodi yakho yezemidlalo, izingubo zangaphansi, namasokisi.
Khetha izinqamuleli ngoba i-capris noma i-tights ingaba yishisa kakhulu ngemva kwamamayela ambalwa okuqala. Ungakhohlwa ukugqoka i-sweatband. Bheka isicu esiphefumula kakhulu futhi lapho ungathulula khona amanzi phezu kwekhanda lakho ukuze wenze okupholile emisebeni yamanzi. Qinisekisa ukubeka ithubhu ye-sunscreen bese upakisha izibuko zakho zezibuko uma uhlela umjaho wakho wokugijima ubusuku ngaphambi komncintiswano.
Ukubeka
Ukuhamba kuzoqala ekuseni futhi uzofuna ijaji elifudumele. Abaningi bezemidlalo bezempi bazisa ihembe elidala bese bevele baliphonsa lapho befudumele. Ungalahleki, kodwa uma umcimbi unembiza yokugqoka eyokuqala emanzini, lokhu kuyindlela.
Izindleko kanye ne-Bling
Izinhlanga eziningi zikukhuthaza ukuba ugqoke uphinde ujabule. Uma ukhona eqenjini losizo, lokhu kungase kugcizelelwe nakakhulu nokucindezelwa kontanga. Qinisekisa ukuqeqesha ngezindwangu kanye namagesi oyogqoka kulo mqhudelwano. Ungathola ukuthi i-tutu ibukhali ezandleni zakho noma i -tiara ikunika ikhanda. Udinga ukwazi lokhu ngaphambi kokuba ufike ku-mile 14 ngosuku lomncintiswano.
Umthunzi nokuvikelwa kwelanga
Emcimbini wokukhuthazela, uzofuna ukuthunga ikhanda lakho ngesikhwama nokugqoka isikrini selanga nezibuko zelanga. Ungakhohlwa ukubeka isikrini selanga lapho izingxenye zakho zezinwele ziphezulu phezulu kwekhanda uma ugqoke i-visor.
Ipaki kanye ne-Bottle Water
Ama-marathon asebenza kahle ahlose ukuhlinzeka ngezidingo zakho eziningi eziteshini zosizo, kodwa ungase uthande ukuthwala izinto ezibalulekile. Hlanganisa nganoma yiluphi ugijimi ohlela ukugqoka futhi uphathe kulo mcimbi. Iphakethe le-hip elinamabhodlela amanzi, i-blister kit, induku yokuphikisa, nendawo yokugcina noma ukubopha ngamagesi engeziwe kungakhuthaza.
Uyothokoza ukuthi unamabhodlela akho amanzi uma iziteshi zokusiza ziphuma ezinkomeni kanye / noma amanzi noma zivaliwe ngabahambahambayo ngesikhathi.
Okuvamile
Ukuze uthole izinhlanga ezincane, ungamane umanzi uma kuvula , kodwa emcimbini omude ungase ugcine ushubile uma uzivumela ukuba ugijime. Zama ekuqeqesheni kwakho ngezinketho ezahlukene zemvula. Izindwangu ezingenawo amanzi, ezinokuphefumula zingcono kakhulu uma imvula iqinisekile. Ngokuba ishaxa esiphuthumayo, esithwala imvula epulasitiki elula ephahlazekayo i-poncho iyindlela enhle. Izimbongolo zithwala kakhulu futhi ziqeda amandla amabanga amade.
Uhlu lwamaphakethe
Nakhu okudingeka ukwenze ukupakisha ukugqoka nokusebenzisa kusuka enhloko kuya emlenzeni:
- I-coolMax hat nge-brim
- I-earband, i-sweatband, noma i- Buff
- I-CoolMax t-shirt enemikhono emifushane
- Ibhu yezemidlalo
- Ijaji elifudumele lokuphefumula emoyeni (linganikeza isitoreji segiya ngaphambi kokuqala)
- Ama-gants eshibhile uma kuqala isikhathi kungaphansi kwe-45F
- I-Spandex ama-shorts kanye nezingubo zangaphansi
- Amasokisi e-CoolMax
- Izicathulo zeMarathon
- Isici se-Sunscreen factor 30 SPF kuzo zonke izindawo eziveziwe
- I-BodyGlide noma i-Sportslick ezindaweni ezivame ukushayela
- Izinyawo zigcwele i-petroleum jelly noma enye i-lubricant ngaphambi kokufaka amasokisi
- I-Waistpack ngamabhodlela amanzi
- I-tube encane ye-petroleum jelly, i-BodyGlide, noma enye i-lubricant
- Ithebhu ye-lip balm
- I-gel ye-Energy- packs
- I-blister kit
- Imvula epulasitiki etholakalayo i-poncho uma kunamathuba emvula
- Inombolo yomhlanga, i-ID, ikhadi lezokwelapha
- Ukubuka kanye / noma inqamuli yenhliziyo kanye / noma i-pedometer