Indlela Yokuphatha Lezi Izingozi Ezibuhlungu
Abahambayo nabagijimi abangalokothi bathole amabhuleki ku-10K bangase bathole ukuthi abavikelekile emadolobheni amade. Yingakho kubalulekile ukuthola ukuqeqeshwa kwebanga lakho elide ukuhamba - ukubona ukuthi yiziphi izindawo ezinyaweni zakho ezithola izibhansela futhi uma ziqala ukwakha. Lokho kuqeqeshwa okude kuhamba futhi kuthinta kancane kancane izinyawo ukuze uthole amabhulasha ambalwa.
Njengoba ukwandisa isivinini nokujuluka, ungase uthole ukuthi uyathukuthela - izimpumputhe, umugqa wensimbi, isikhonkwane, nezinsipho ikakhulukazi zibhekene nale nkinga ebuhlungu.
Amasu okulwa ne-Anti-Blister weMarathon neHhafu Marathon
Izinyawo zakho zihlukile. Okusebenzayo kumngane wakho wokuqeqesha angeke akusebenzele wena. Zama la maqhinga ahlukene ukuze uvimbele amabhuleki.
- Izicathulo ezifanele: Thola izicathulo ezinkulu ngokwanele ngakho izinzwane zakho zinekamelo elanele njengoba izinyawo zakho zikhula ngesikhathi sokuhamba. Ungase futhi ulahlekelwe izinsipho uma izicathulo zakho ziqinile kakhulu noma zingakabi isikhathi eside. Kodwa udinga ukulingana okuhle ngakho unyawo lwakho aluhambeli kakhulu esikhwameni uma seluvuvule kakhulu. I-sloppy fit can also produce blisters.
- Amasokisi alungile: Amasokisi e- Cotton agxuma ukuphefumula eceleni kwesikhumba, ayilula futhi akwenze kube lula kakhulu. Thola i-CoolMax noma amanye amasokisi okwenziwa, noma amasokisi amabili okusika. Zama ngamasokisi akho kumakhansela wakho omude wokuhamba ibanga.
- Gcwalisa izinyawo zakho: Faka izicelo zokugcoba ezenzelwe ukuvimbela amabhuleki nokushayela njenge- BodyGlide , Run Goo, noma i-Sportslick. I-petroleum jelly ingenye i-lubricant evamile, nakuba kuyizinhlayiya ngempela amasokisi akho. Sebenzisa i-lubricant mahhala ngaphambi kokufaka amasokisi akho. Ungaphuthelwa izindawo eziphakathi kwezinzwani zakho. Ungase futhi ufune ukumisa ngamamayela angu-10 futhi usebenzise okungaphezulu kwe-lubricant.
- Sula izinyawo zakho: Amasosha aqale athuthukisa indlela yokusebenzisa i-antiperspirant eqinile ezinyaweni nsuku zonke, ukuze uyomise. Qinisekisa ukuhlola lo mbono kahle kusengaphambili kwe-marathon yakho ukubona ukuthi ubekezelela kahle yini. Engeza i-cornstarch kumasokisi akho ukuze uqhubeke udweba umswakama.
- Tape up izinyawo zakho: Uma wazi ngokuhlangenwe nakho ukuthi njalo blister endaweni ethile , tape it nge amateyimu tape, moleskin, noma gel blister amabhandeki. Abanye abahamba ngezinyawo basebenzisa i-tan old tray tape, nakuba lokho kungacasula.
Ukuvimbela i-Chafing ku-Marathon noma Half Marathon
Chafing kwenzeka lapho ukujuluka kuveza amakristalu kasawoti nesikhumba esikhumbeni. Uzozizwa ngokuvame kakhulu emagqabeni akho, ama-crotch, amathanga, izinsipho nxazonke ezungeze ibha yakho ne-bra straps noma i-heart rate yokuqapha isifuba esifubeni. Uma ugqoka ipakethe ye-hydration, ungase uthole ukuthola ukushayela lapho kuhlahlela khona emuva nangamahlombe.
Ungagqoka ama-spandex ama-shorts noma ama-tights ukuze usize ukuvimbela ukukhishwa kwethanga eliphezulu, kodwa ukushayela ezindaweni eziningi kungavinjelwa ukugcoba. Sebenzisa i-BodyGlide, i-Mission 5-Hour Anti-Chafe Cream, i-SportShield yama-non-silicone roll-on, ama-cheeks ama-Squeaky Ukusebenza Powder noma amalungiselelo afanayo angeke agqoke izingubo zakho futhi azogeza (ngokungafani ne-petroleum jelly).
Faka isicelo ngokugcwele kuzo zonke izindawo ezikwazi ukushayela ngaphambi komncintiswano, futhi uhambisane nokusebenza phakathi nomcimbi.
Usizo Lokuqala Ngesikhathi seMarathon noma iMarathon
Hamba ngezinsimbi ze-blister block, i-moleskin, i-tape yezemidlalo noma eminye imikhiqizo yokusiza yokuqala ukuphatha noma iyiphi indawo eqala ukuzwa ishisa. Misa ngokushesha bese uwasebenzisa ukuvimbela iblisti egcwele ngokugcwele, noma ukuyigcina iyingcosana. Uma une-blister, i-gait yakho iyohluka ngenxa yobuhlungu. Uzothola ama-aches amaningi nezinhlungu ngosuku olulandelayo ngenxa yokuthi ukuphazamiseka kwakho kuphazamiseka.