Momwe Mungachitire Izi Mowopsya Woopsa
Oyenda ndi othamanga omwe sakhala ndi mabilitita pa 10K amatha kuzindikira kuti iwo samakhala nawo pamtunda wautali. Ichi ndi chifukwa chake n'kofunika kuti mutenge maulendo aatali mtunda wanu - kuti muwone malo omwe mapazi anu amatenga mitsempha ndi pamene ayamba kupanga. Kuyenda koyendetsa kwa nthawi yaitali kumapangitsanso mapazi anu pang'onopang'ono kuti mukhale ndi mabelters ochepa.
Pamene mukuonjezera liwiro ndi thukuta, mungapezenso kuti mumakwiya - ziphuphu, mzere wa bra, ndi makoko ndizovuta kwambiri kuvutoli.
Ndondomeko Zotsutsa Blister ya Marathon ndi Half Marathon
Mapazi anu ndi apadera. Chimene chimagwirira ntchito kwa aphunzitsi anu aphunzitsi sichikugwira ntchito kwa inu. Yesani njira izi kuti muteteze malonda.
- Nsapato zolondola: Pezani nsapato zazikulu zokwanira kuti zala zanu zikhale ndi malo okwanira pamene mapazi anu akutukuka panthawi yoyenda. Mungathenso kutaya nsapato ngati nsapato zanu zili zolimba kapena sizingatheke. Koma mukufunikira zoyenera kuti phazi lanu lisasunthike mozungulira kwambiri mu nsapato ikangotupa mpaka pamtunda. Choyipa bwino chingathe kubweretsanso zotupa.
- Masokisi oyenera: Masokisi a cotton atenga thukuta pedyo neganda, achinyorovesa uye anoita kuti zvive nyore kumhanya. Pezani CoolMax kapena masokiti ena opanga, kapena masokosi awiri. Yesetsani masokosi anu pamayenda anu akutali.
- Lembani mapazi anu: Onetsetsani mafuta opangidwa kuti ateteze mabelters ndi kutentha monga BodyGlide , Run Goo, kapena Sportslick. Mafuta odzola ndi mafuta ena amodzi, ngakhale kuti amatulutsa masokosi anu. Ikani mafutawo mofuula musanayambe masokosi anu. Musaphonye malo pakati pa zala zanu. Mukhozanso kuyima pa mtunda wa makilomita 10 ndikugwiritsa ntchito mafuta owonjezera.
- Yambani mapazi anu: Asilikali anayamba kukonza njira yotsatirira miyendo tsiku ndi tsiku, kuti awume. Onetsetsani kuti muyese lingaliro limeneli pasadakhale mpikisano wanu kuti muwone ngati mukulekerera. Onjezani chimanga ku masokosi anu kuti muwonongeke chinyezi.
- Lembani mapazi anu: Ngati mukudziwa kuchokera pazochitika kuti nthawi zonse mumathamanga m'madera ena , lembani ndi matepi, masewera, kapena gel blister bandages. Anthu ena amagwiritsa ntchito tepi yakale yapamtunda, ngakhale kuti izi zingakwiyitse.
Kupewa Chafing pa Marathon kapena Marathon
Chafing zimachitika pamene thukuta limapanga makina amchere komanso khungu limatulutsa khungu. Mudzazipeza nthawi zambiri pamapiko anu, makola, ntchafu, ntchentche kuzungulira bulu lanu ndi nsonga za bra kapena mtima wa mlingo woyang'anira chifuwa. Ngati muzivala phukusi la hydration, mungapezenso kuthamanga komwe kumakupizani kumbuyo kwanu ndi mapewa.
Mukhoza kuvala zazifupi kapena zojambulajambula kuti muteteze phazi lapamwamba, koma kutentha m'madera ambiri ndikoletsedwa ndi mafuta. Gwiritsani ntchito BodyGlide, Mission 5-Hour Anti-Chafe Cream, SportShield Mafuta osakanizika, Masaya osakanizika Kuchita Powonjezera kapena kukonzekera kofanana komwe sikudzapangitse zovala zanu ndi kusamba (mosiyana ndi mafuta odzola).
Ikani momasuka kumadera onse omwe angayambe kutsogolera mpikisano musanayambe mpikisano, ndipo pitirizani kuchita nawo panthawiyi.
Choyamba Panthawi ya Marathon kapena Marathon
Tsatirani mabanki, mabotolo, masewera kapena masewera ena othandizira kuthana ndi malo omwe amayamba kutentha. Imani mwamsanga ndi kuigwiritsa ntchito kuti muletse kutsegula kansalu kotheratu, kapena kuti ikhale yochepa. Mukakhala ndi msuzi, phindu lanu lidzakhala losiyana chifukwa cha ululu. Mudzapeza mavuto ambiri tsiku lotsatira chifukwa cha kusokonezeka kwanu.