Amathiphu Wokugwema Amaphutha Okuphambili
Ingxenye eyinkimbinkimbi kunazo zonke zokuqeqeshwa kwakho kwe-marathon noma ephelele ephelele, kodwa okwenzayo phakathi nosuku ngaphambi kohlanga lwakho lungenza noma luphule umncintiswano wakho. Landela lawa macebiso ukuze uqiniseke ukuthi ugwema ukwenza amaphutha okuzokuchitha isikhathi esiyigugu noma ubangela ukungakhululeki ngesikhathi sakho semigqa yempi noma imarathon.
1 - Yidla ama-carbohydrate amaningi
Njengoba uyenze ngaphambi kokuba uqeqeshe isikhathi eside, kufanele udla amaphesenti angaba ngu-65 kuya ku-70 amakhalori akho avela ku-carbs ezinsukwini eziholela emncintiswaneni wakho. Ungazibandakanyi wena ekudleni ubusuku obandulele. I-Carbo-loading ayisho ukuthi kufanele udle amapuleti amathathu e-pasta we-dinner. Abagijimi abaningi bathanda ukusho ukuthi, "Ukulayisha okuningi kungabangela ukulayishwa ngesikhathi semncintiswano." Uma ungathanda ukugwema ukuvakashelwa okungaphezulu kwe-porta-john, udle ukudla okuvamile ukuthi udle, kodwa udle amaphesenti amakhulu ama-carbs. Ukudla okunomsoco kanye ne-hydration kubalulekile ngaphambi komncintiswano.
2 - Gwema noma yikuphi ukudla okungajwayelekile
Gcina ukudla okukusebenzele kahle ngaphambi kokuba uqeqeshe isikhathi eside. Uma ngabe unenkinga ngezintambo zomgijimi ngenkathi ukuqeqeshwa kwakho kugijimela, landela izincomo zokudla okuhamba phambili nokubi kakhulu okuphambili . Uma uhlela ukudla isidlo sakusihlwa, hlola imenyu yokudlela ukuze uqinisekise ukuthi bakhonza ukudla oye wadla ngaphambi kokuba ugijime isikhathi eside.
3 - Hlala unamanzi
Phuza amanzi amaningi kulo lonke usuku. Uma uhamba kahle, umchamo wakho kufanele ube ophuzi okhanyayo. Ungaba nesiphuzo esisodwa sezemidlalo ukuze uqiniseke ukuthi uthola amanye ama-electrolyte engeziwe. Gwema iziphuzo ezidakayo ngoba zinomphumela omubi futhi zizophazamisa ukulala kwakho. Ngaphezu kwalokho, akuwona umqondo omuhle ukugijima nge-hangover .
4 - Ungadluli
Hlala ngezinyawo zakho, uphumule, uphumule. Lapho uya emncintiswaneni wokuncintisana ukuze uthathe ipakethi yakho, ungasebenzisi amahora ukuhamba, uhambela imitholampilo, futhi udle amasampula okudla mahhala. Ukuchitha isikhathi esiningi kakhulu ngezinyawo zakho kuzokukhathala, futhi ukulenga izixuku ezinkulu ku-expo kungakuthola ukwethuka ngomncintiswano wakho. Akukaze kube nomqondo omuhle ukuzama ukudla okusha ezinsukwini ngaphambi kwe-half half or full marathon-futhi kufaka phakathi ukunikeza. Uma udinga ukuhamba nxazonke (uma uya esibonelweni, isibonelo), qiniseka ukuthi ugqoke izicathulo ezigijima noma ezinye izicathulo ezikhululekile kakhulu.
5 - Hamba Ukuhamba Okufushane Uma Uyakudinga
Ngeke ulahlekelwe noma yikuphi ukufaneleka ngokuphumula ngosuku ngaphambi kwe-marathon-marathon noma i-marathon yakho. Kodwa uma uthola ukukhathazeka kwangaphambi komncintiswano, noma uzizwa sengathi udinga ukuhlala ukhululekile, kungase kukuzuzise ukwenza umzuzu ophansi kakhulu, u-20 ngosuku olwedlule. Uma ugijime, gcina imicabango yakho ihle futhi uhlale ukhuluma ukuthi usulungele umncintiswano wakho. Uma ucabanga ukuthi wenza kangcono ngemuva kokuphumula, khona-ke vele ukhululeke phakathi nalawo mahora angu-24 eholela emncintiswaneni. Noma yini oyenzayo, qiniseka ukuthi awukwenzi umsebenzi obalulekile ozokushiya uzizwe ukhathele noma uhlushwa ngosuku olulandelayo.
6 - Hlola izintambo zakho
Hlola izikhonkwane zakho bese uqhafaza noma yikuphi okude kakhulu. Ukugcina izikhonkwane zakho zifanele futhi zifushane zizozivimbela ukuba zingaboni phambi kwezicathulo zakho, ezingabangela izinhlungu ezimnyama noma ubuhlungu bonyawo .
7 - Thola Izambatho Zakho Nama Gey Ready
Beka zonke izembatho zakho nezimpahla zomjaho ebusuku. Izinto ezibalulekile zifaka:
- Umjaho webhu (inombolo) kanye nezikhonkwane zokuphepha
- I- chip time timing chip (uma kungeyona ingxenye yomhlanga wakho we-b)
- Ukugqoka, ihembe, izicathulo kanye namasokisi
- I-Wristwatch noma i-GPS ukubukela
- Amafutha wakho omncintiswano, njengama- gel gesi (noma yini oye waqeqesha ngayo)
- Umkhiqizo wokuvimbela ukuhlanza , njenge-petroleum jelly noma i- Body Glide
- Isikrini selanga
8 - Hlala ukhululekile
Sebenzisa amasu wokubukwa ngenkathi ukhululekile emini. Zicabange ngokwakho esikoleni. Cabanga ngokuhle ngomsebenzi owenzile ekuqeqesheni kwakho. Kuzofanelekela umzamo wokugwema ukukhathazeka kwangaphambi komncintiswano .
9 - Hlela ukudla kwasekuseni
Qinisekisa ukuthi unakho konke okudingayo kwasekuseni. Ungacabangi ukuthi uzokwazi ukuthola ukudla okunye emncintiswaneni kuqala-kungcono ukulungela futhi wazi ukuthi usuvele unokudla nawe. Futhi, kufanele udle ukudla kwasekuseni owazama ngaphambi kokuba uqeqeshe isikhathi eside. Khumbula njalo, akukho lutho olusha ngosuku lomncintiswano .
10 - Buyekeza iMephu Yezincwadi
Mhlawumbe wathola ikhophi yebalazwe yenkambo ephaketheni lakho lomncintiswano. (Uma kungenjalo, ungabheka njalo kwiwebhusayithi yomncintiswano.) Ngisho noma usuvele ubheke imephu (kufaka phakathi ibalazwe lokuphakama), ubuyekeze isikhathi esisodwa ukuze ukwazi ukuthi yini ongayilindela. Kuhlale kulungile ukwazi lapho uzoshaya khona emagqumeni nokuthi amanzi avame kangakanani ukuyeka kanye ne-porta-potties.
11 - Thola Okuphefumulelwe
Buka i-movie noma ufunde incwadi otholayo. Ungase uphinde ubheke izingcaphuno eziphefumulelayo mayelana nokusebenzisa ama-marathon .
12 - Hlela Uhambo Lakho Kuqala
Qinisekisa ukuthi wazi kahle ukuthi uqala kanjani nokuthi ulindele noma yiziphi izinkinga, njengokuvalwa komgwaqo kanye nokuqhuma komgwaqo obangelwa abanye abagijimi abafika endaweni. Uma ushayela ekuqaleni, qiniseka ukuthi unezikhombisi-ndlela ezifanele futhi wazi ukuthi ungaphila eduze kwasekuqaleni. Zinike isikhathi esiningi ukuze ungesabi ukuthi uzolahlekelwa ukuqala uma kwenzeka okungalindelekile. Uma uthatha ukuhamba okukhulu, yenza ucwaningo lwakho ukuze ubone ukuthi kukhona yini okungenzeka ukulibala.
13 - Ungakhathazeki Ngokuntula Ukulala
Ungakhathazeki uma ungeke ulale ubusuku ngaphambi komdlalo wakho we-marathon noma ugcwele-abantu abaningi abalala kahle ngobusuku obuphambili. Ukulala ubusuku obuningi abukhuni ukulimaza ukusebenza kwakho. Ubusuku ababili ngaphambi kohlanga lwakho ubusuku obubaluleke kakhulu bokuphumula. Injabulo kanye ne-adrenaline ekuphuthumeni kusuka osukwini lomncintiswano kuzokunika amandla okwanele emncintiswaneni wakho.
14 - Hlela ukuvuka ekuseni
Setha i-alamu yakho bese uyihlola kabili. Zinike isikhathi esiningi sokulungela, udle ukudla kwasekuseni, bese ufika emncintiswaneni uqale ekuseni. Uma uhlala ehhotela, cela ikholi yokuvuka, ukuze uvikeleke.