Ziribe kanthu momwe mumaphunzitsira komanso kukonzekera kuyenda mtunda wautali, muyenera kulakwitsa. Koma mungaphunzire kuchokera ku zomwe ena adapeza njira yovuta. Musalole kuti zolakwa izi ziwononge mpikisano wanu.
1. Kuyambitsa Chochitika Muli Ochepa Kwambiri Kutsirizika ndi Nthawi Yoperekera
Ambiri akuyenda sakudziwa momwe anganenedwere nthawi yawo yomaliza. Gwiritsani ntchito ziwerengerozi kuti muwonere nthawi yanu yomaliza .
Ngati simungakwanitse kupanga chotsitsacho, sungani kupita kumtunda wamfupi kapena wodzipereka pazochitikazo. Okonza Marathon amatsitsa madzi ndi kutsegula njira yopita kumsewu. Ngati simukukumana ndi zovuta, mungapeze nokha osagwiridwa. Inu mumadziika nokha pangozi nokha, ena, ndi mpikisano wokha pakuyamba pamene muchedwa kumaliza.
2. kuvala zovala zambiri
Ngati tsiku lapita pamwamba 60 F, chovala chanu cha marathon chiyenera kukhala zazifupi ndi malaya amfupi. Ngakhale capris omwe amagunda pansi pa bondo ali otenthedwa kwambiri ndi maola angapo apita ku marathon. Minofu ya m'mapazi yanu imatha kupitilira mu marathon ndipo muyenera kuwathandiza. Ngati kutentha kuli pa 40 F kapena pansi, mudzafuna mphepo yowomba mphepo, capris kapena breathable yaitali thalauza, ndipo mwinamwake magetsi oyatsa. Kuti mukhale otentha pachiyambi, valani chikwama chadothi kapena sweatshirt kuti muchoke pamtsinje wotsatira.
Mudzapeza kuti masewerawa amatha kuchita izi nthawi zonse.
Ngati simungathe kuzisiya kumbuyo kwanu, konzekerani kuti mnzanu kapena mwamuna wanu akakumane nanu nthawi zonse pa maphunziro kuti muwonjezere kapena kuchotsa magalimoto malinga ndi nyengo.
3. kuvala chinachake chatsopano pa tsiku la mpikisano
Chovala chilichonse chomwe muvala kapena chotsatira pa tsiku la mpikisano chiyenera kukhala chovala kapena kutengedwera ndi inu masiku angapo ophunzitsidwa bwino kwambiri.
Musamabvala nsapato zatsopano. Nsapato zanu ziyenera kuvala osachepera asanu kapena khumi. Musabvala zovala zatsopano. Mutha kuzilandira mipando m'malo atsopano. Ngati akupatsani shati ya masewera, musamveke mpaka marathon atatha.
4. Kudya kapena Kumwa Chinachake Chatsopano Musanafike kapena pa Tsiku la Mpikisano
Ndiko kuyesa kudutsa njira ya marathon yopangira zatsopano zakumwa zakumwa , zakumwa zakumwa , mphamvu zamagetsi ndi zina zambiri. Koma pulumutsani iwo chifukwa cha pambuyo pake kapena mumasokonezeka m'mimba komanso pamatenda a marathon. Fufuzani pa webusaiti ya marathon zomwe zakumwa zolimbitsa thupi ndi magetsi amphamvu ndi zopsereza zomwe zimapereka pa maphunziro ndikugwiritsa ntchito zakumwa zomwezo ndi gels mu maphunziro anu. Mukapeza kuti akukhumudwitsa dongosolo lanu, muyenera kunyamula nokha kuti mupite nawo marathon. Kuti mudye chakudya chamadzulo cham'mbuyomu , idyani zakudya zina zomwe sizidzakhumudwitse matumbo kapena matumbo.
5. Kumwa Cholakwika
Kupanga chisankho cholakwika cha kuchuluka kwa zomwe mumamwa pa marathon kungakhale koopsa. Muyenera kupeza nthawi yoyenera pa maphunziro anu aatali kwambiri, chifukwa thupi lonse liri losiyana kwambiri. Dziyeretseni musanayambe kuyenda kwanu kwautali, komanso kumapeto. Muyenera kuyeza chimodzimodzi. Ndi nzeru kwambiri kugwiritsa ntchito zakumwa za masewera olimbitsa thupi pamtunda wautali.
Izi zimapereka mgwirizano ndipo zimakulolani kupeza kupeza bwino. Mudzafuna mphamvu zamagetsi, kotero musadandaule za shuga. Gwiritsani ntchito zakumwa zofanana zomwe zimaperekedwa pa maphunziro a marathon osankhidwa.
6. Kuiwala Kuchita Blister ndi Kukonzekera Chafing
Pafupifupi aliyense amakhala ndi zotupa za phazi pa marathon. Awatetezeni motalika kwambiri pokonzekera mapazi anu ndi mafuta, chimanga, ndi masokosi opukuta thukuta . Muyenera kukhala mukuyesera zomwe zimakugwiritsani ntchito masiku anu oyendayenda kwambiri. Musaiwale kuika mafuta pamapiko anu, ntchafu, makola, nkhono, ndi madera ozungulira. Chafing ndizunza kwambiri m'makilomita omaliza.
Marathons nthawi zambiri amapereka petroleum jelly pa malo otsegula, omwe angagwiritsidwe ntchito kuti aziwotcha malo alionse omwe ayamba kuwopsa.
7. Kuiwala Zida Zofunikira
Musaiwale nambala ya mtundu wanu kapena chipangizo cha nthawi kapena sipadzakhala marathon kwa inu. Ikani zovala zanu zonse ndi zida zanu usiku wonse. Lembani mndandanda ndikuyang'anilani zonse usiku watha. Kenaka fufuzani kachiwiri musanatuluke pakhomo. Onetsetsani kuti mabatire onse ndi atsopano kapena okakamizidwa mokwanira pa MP3, sefoni, pedometer kapena gizmos ina. Chotsalira-osakaniza magalasi anu ndi kuti?
8. Kuthamanga Cholakwika
Muyenera kusintha malo omwe mukuwotcha kapena mutenge pakhoma ndipo pindani ngati chidole chopangidwa ndi chidole. Gwiritsani ntchito masiku anu ophunzitsira nthawi yaitali kuti muwone pamene mukufuna zina. Oyenda ndi othamanga ambiri amadikira mpaka kuchedwa kuti asamwe. Yambani kumenyana ndi mtunda wa makilomita 10, kapena poyamba ngati marathon akugwiritsa ntchito zakumwa za shuga zochepa. Musadye zopsereza zatsopano zomwe mumapereka pa sukulu yomwe simunayesere kale.
9. Kutaya Kutayika
Dziwani kumene kumayambiriro ndi kumapeto ndi komwe mungathe kupaka ngati mukuyendetsa galimoto. Phunzirani mapu a maphunzilo pasadakhale. Ngati muli mmodzi mwa anthu oyenda pang'onopang'ono pazochitikazo, mudzafunika kulimbikira kwambiri pazomwe muli nazo ngati mutakhala ndi marathoners pang'ono kuti mutenge maola awiri oyambirira. Mwinanso mungapeze kuti iwo atsika kale masewerawo musanafike kumapeto. Tengani mapu a maphunzilo ndi ine, ngati mungatero. Kwa mafuko ena, mungathe kumasula mapu a mapulogalamu ku chipangizo chanu.
10. Sindikudziwa nthawi yoti musiye
Ngati mukudwala matenda otentha , kutaya madzi m'thupi kapena hyponatremia ndi nseru, kusanza, kuzima kapena zizindikiro zina, musamalize marathon anu ndi kupita kuchipatala. Afunseni anthu odzipereka kuti apite kukasitomala asanafike ku chipatala.
Ngati mukumva bwino koma mukutsalira kumbuyo kwa maphunziro ndi akuluakulu akutsogolezani kuti mulowe m'galimoto, muzimvera popanda kukayikira. Zimakhala zovuta kusiya pamene mukumva bwino. Koma akugwiritsa ntchito ndalama zambiri pa zilolezo komanso kumsewu ndipo muyenera kuwamvera kuti awombolere pamsewu ndi kutsekera kumapeto. Walakwitsa kale # 1. Musati muwononge izo ndi kulakwitsa # #.
Si Inu-Ndiwo Iwo
Okonza mapikisano amachitanso zolakwa posapatsa anthu oyendayenda komanso pang'onopang'ono othamanga kumbuyo (monga kuchotsa koyikira ndi kupukuta mapu a madzi musanafike). Ngakhale mutakhala kuti mwatha kumaliza nthawi yochepa, muyenera kukhala okonzeka kudzipezera nokha. Mukhoza kupempha mnzanu kapena mwamuna wanu kuti akuyang'ane pamapeto omaliza a marathon kuti mupeze zomwe mukufuna.
- Oyendayenda ayenera nthawi zonse kunyamula botolo la madzi kapena kuvala phukusi la hydration pokhapokha atasiya madzi.
- Ikani chotukuka kapena awiri pa makilomita omalizira.
- Khalani ndi mapu kuti muthe kuyenda mpaka kumapeto ngati atenga zolembazo mofulumira kwambiri.
- Mpikisano wothamanga ungatengedwe mofulumira. Mungafunike kufufuza antchito kuti mupeze medali yanu ndi zina.
- Ngati mwawona galimoto yanu, cheke ya gear ingatseke molawirira ndipo mudzafunanso wina kuti atenge thumba lanu.
- Mwinamwake mungafunike timu yanu yokondwera pamzere womaliza pamene makamuwo achoka. Awapatseni chakudya chokwanira chokwanira, mkaka wa chokoleti, kapena zakumwa za masewera zomwe mukufuna.
Chitsime:
Lewis G. Maharam, MD.FACSM et al. "IMMDA's Revised Fluid Recommendations kwa Othamanga ndi Walkers." IMMDA. 6 May 2006.