Ukugijima noma ukuhamba nge-marathon ngamamitha angu-26.2 kuyinselele enkulu yokukhuthazela. Abagibeli badinga ukulungiselela kahle ukuvimbela ukulimala okuvamile. Uma ukulimala okuncane noma izimpawu zenkinga kwenzeka ngesikhathi se-marathon, funda indlela yokubhekana nayo nokuthi ngabe uphephile yini ukuqhubeka nokuqeda.
1 - Blisters
Cishe wonke umuntu uzoqeda umncintiswano ngezinyawo . Uma ubeke esimisweni sakho sokuqeqesha okugcwele, uzobe ulokhu uthinta izinyawo zakho nokwakha izingcingo. Uzobuye uhlole ukuthi yikuphi ukuhlanganiswa kwezicathulo, amasokisi, ama-drying agents, amapayipi okumboza, namafutha okugcoba okusebenza kahle kuwe. Ama-blister ayingozi engozini yakho lapho efika emakhilomitha okuqala emarathon futhi ephazamise isikhathi sakho esivamile isikhathi eside. Kungcono ukuma ngesibonakaliso sokuqala sendawo eshisayo futhi umboze indawo ene-gel bandage noma i-moleskin pad. Uma i-blister isivele ikhulile, ungase ufune ukhiqiza indawo, uyisuse, bese umboza nge-bandage noma pad. Lezi zinhlobonhlobo ezithandekayo zezingxenyana kuzo zonke izinzwane ezinhlanu zomlenze ongakwesokudla zivela ku-Scott Richert, owakhulisa eMcroth Marathon .
2 - ama-Toenails amnyama
I- toenail ebomvu ibangelwa i-blister noma ukuhlanganisa igazi ngaphansi kwepikili. Ngesikhathi se-marathon, lokhu kuvame ukubangelwa ukuhlukumezeka okuphindaphindiwe kwezinyawo zakho ukuhamba phambili esikhwameni sakho ngesinyathelo ngasinye. Ungavimbela izinsipho ezimnyama ngokuphoqa izicathulo zakho ukuze ugcine isithende sakho esithende futhi uvimbele unyawo lwakho ukuhamba phambili esikhwameni. Ngokuvamile, ubona kuphela umthunzi omnyama emva kwe-marathon, kunokuba ubuhlungu ngesikhathi se-marathon. Uzolahlekelwa yi-toenail futhi izokhula ngemuva kwezinyanga ezintathu kuya kwezinhlanu.
3 - Chafing
I-Chafing ivela lapho isikhumba sithinta khona isikhumba. Engeza usawoti ngokuthuthumela futhi unezindawo ezimbi, ezibuhlungu. Izindawo eziyinhloko ezithukuthele yizimbilini, izinsipho, indawo engaphansi kwebele, ubuhlungu, namathanga. Njengoba uthola ezinsukwini zakho zokuqeqesha ezinde, izindawo ezithintekayo, uthathe izinyathelo zokugcina lezo zindawo zomekile nge-cornstarch, noma uzigcobe nge-petroleum jelly noma ngemikhiqizo ye-silicone. Abantu abangagqoki amabhande kufanele bahlanganise izingono zabo ngamabhande okunamathisela ukuze kuvinjelwe ukushaywa kwezingono . Uma i-marathon yakho isendaweni ehlukile kunezinsuku zakho zokuqeqesha, ungase uphonse ezindaweni ezintsha. Iningi lama marathon linikeza i-petroleum jelly emanzini okuyeka. Sebenzisa ngokunenzuzo ukugcoba ngokukhululekile izindawo ezikushayayo.
4 - Izigijimi ze-Runners ne-Nausea
Isisu nesisindo sezinyosi kuvamile kakhulu ngesikhathi se-marathon. Sebenzisa ukunakekelwa ngokweqile kulokho okudlayo uphuze amahora angu-48 ngaphambi kwe-marathon. Akukho ukudla okwephuzi noma utshwala. Ungadli lutho olungavamile. Nciphisa i-caffeine yakho ngaphambi kwe-marathon kuze kube yilapho kufanele ube khona. Ungadli ngokweqile njengoba umthamo omkhulu wokudla okwamanje ohlelweni lwakho lokugaya kungaba yinkinga. Gwema imikhiqizo yobisi uma une-lactose-engavumiyo. Kule nkambo, ukusebenzisa kuphela ukudla okunamandla nokuphuza ezemidlalo oyisebenzisayo ekuqeqesheni kwakho kuhamba futhi kugijima ngaphandle kwemiphumela emibi. Uma uzimisele ukugijimela abagijimi , zama Imodium ezinsukwini zakho zokuqeqesha kuqala ukubona ukuthi kuyasiza yini. Yazi izindawo ze-porta-johns endleleni.
5 - Ukwehla kwamanzi
Kubalulekile ukwazi ukuthi umzimba wakho uphatha kanjani izidingo zawo zoketshezi ngokugcina ithrekhi yawo ekuhambeni kwakho kokuqeqesha okude noma ukugijima. Zigugu ngaphambi nangemva kweseshini eside. Akufanele ulahlekelwe noma uzuze isisindo. Imikhombandlela yamanzi e-Marathon ithi kufanele uvumele ukoma kube yisiqondiso sakho ngaphandle kokuthi isipiliyoni sakho sokulinganisa ngezinsuku zokuqeqesha sibonisa ukuthi akusilo iqiniso kuwe. Izimpawu zokuphelelwa amanzi emzimbeni zihlanganisa umlomo owomile, ukukhathala, isizungu, isisu esiswini, ubuhlungu emuva, ukuphathwa ikhanda, ukucasula, nokunciphisa ukuchama. Uma uhlangabezana nalokhu, wehlisa noma uphinde uphuze isiphuzo sezemidlalo uze usule. Akubuwula ukuqhubeka nomncintiswano uma unezi zimpawu.
6 - Hyponatremia
I-Hyponatremia yenzeka uma uphuza uketshezi oluningi futhi umzimba wakho awunawo isikhathi sokuwuqeda. Lokhu kunciphisa ukuhlushwa kosawoti emangqamuzaneni akho, okuyingozi kakhulu. Izimpawu ze-hyponatremia zibandakanya isicashu, ukukhanda ikhanda, izikhwama, ukudideka, inkulumo ehlanjululwayo, ukuvuvukala, kanye nokuvuvukala izandla . Yeka futhi ungaqhubeki nalezi zimpawu. I-Hyponatremia ibulale abagijimi ngesikhathi se-marathon. Ucwaningo olwenziwe eBoston Marathon lubonise ukuthi i-hyponatremia ivame kakhulu kubagibeli be-marathon nabagijimi abahamba kancane, abachitha isikhathi esiningi ngenkathi bephuza amanzi amaningi, kungakhathaliseki ukuthi baphuza amanzi kuphela, kuphela isiphuzo sezemidlalo, noma inhlanganisela. Ungaphuzi uma ungakomile, ngaphandle uma okuhlangenwe nakho kwakho kubonisa umuzwa wakho wokoma akulona iqiniso.
I-7 - Sunburn ne-Windburn
Gqoka isigqoko ngesibhilidi ukuvikela ubuso bakho phezulu kwekhanda lakho. Faka isihenqo selanga kuzo zonke izici zesikhumba esivele, ikakhulukazi izindlebe zakho. Vikela izindebe zakho nge-lip evikela i-lip. Abagibeli bazochitha amahora amathathu kuya kwangu-9 ngaphandle, ngesihe selanga nomoya. Abagijimi abancanyana nabahambahambayo bangase bafune ukuphinda bafake i-sunscreen engxenyeni engaphansi. Ungesabi ukucela ezinye izisebenzi zokuvolontiya; mhlawumbe balethe ezinye izinto ukuze bazisebenzise ngisho noma inkambo ingawunikeli. Uma ukhohlwe i-lip salma, sebenzisa i-petroleum jelly emanzini okuyeka. Ngezinsuku ezipholile, ngomoya othakazelisayo ngiyathanda ukuba ne-Buff neck neck gaiter ukugqoka njenge-balaclava noma isikhala sokuvikelwa komoya okwengeziwe.
8 - ama-Cramps we-Muscle
Ama-cramps omlenze oyinhloko angakwehlela ngesikhathi se-marathon, ikakhulukazi uma uthola ukungcola amanzi kanye nosawoti. Uma i-cramp ihlasela, yimisa futhi ululame futhi uhlambulule umsizi onzima. Phuza isiphuzo sezemidlalo ukushintsha amanzi kanye nosawoti.
Ungase uzwe nezidakamizwa eziyinqaba noma ama-muscle spasms kumisipha noma kuphi emzimbeni wakho. Lokhu kungenzeka kusukela ekusebenziseni ukuma okufanayo kanye nokuthatha amahora amaningana. Ukuze uvimbele lokhu, sebenzisa ukuhleleka okufanele phakathi nokuqeqeshwa kwakho kuhamba futhi kugijima. Ngesikhathi se-marathon, cabanga ngokuma kwakho futhi uphumule amahlombe akho. Shintsha ukuhamba kwakho nokuhamba ngezinyawo ekukhuphukeni nasekukhuphukeni. Zithokozise ukuxhuma ezixukwini noma ukudansa kudlule noma yikuphi ama-on-course bands.
Okuningi: Ama-Cramps omlenze
9 - Ukushaya udonga
Ukushaya udonga- ngokugcwele ukuphuma kwamandla esitolo emisipha yakho-kuvame kakhulu emncintiswaneni wokugijima emncintiswaneni kunabashayeli abahamba kancane noma abahamba ngezinyawo. Abahamba ngezinyawo banesikhathi esiningi sokubamba amandla amakholori e-sport eziphuza ezemidlalo nokudla okunamandla . Ukuvimbela ukushaya udonga, uphuze amandla okugcwele okwenziwe isiphuzo sezemidlalo kulo mcimbi. Ukwengeza ukuthi ngamandla agesi noma amanye amandla okudla okudla ukufaka esikhundleni senani lamakholori oyisebenzisayo, cishe amakholori angu-80-100 ngeyhilomitha ngayinye. Uma uzizwa ukhathele kule nkambo, ube ne-snack ngokushesha. Uma nje ungakwazi ukuqhubeka, hlala, uphuze, uphuze, uphinde ubuyekeze isimo sakho kumaminithi angu-10-15.
10 - Ukuhlambalaza, ukuhlukunyezwa nokucindezeleka kwama-Fractures
Uma uqeda abagijimi nabahamba ngezinyawo, noma ngemva kwamahora amaningi esikoleni, ungase uhlasele isifuba, udonse umsizi, noma uhlangane nokucindezeleka kokucindezeleka. Cishe, ngokuzumayo, ubuhlungu obunzima obungewona umonakalo we-muscle ubonisa ukuthi uyomisa futhi usakaze usizo lwabavolontiya bezifundo.
Imithombo:
UFredericson M, Misra AK "I-Epidemiology kanye ne-etiology ye-marathon yokulimala." I-Med Med . 2007; 37 (4-5): 437-9.
UChristopher SD, et.al. "Hyponatremia phakathi kwabagijimi eBoston Marathon." N Engl J Med 2005; 352: 1550-1556. Ngo-Ephreli 14, 2005