Mmene Mungapulumutsidwire Mvula 10K, Half-Marathon, kapena Marathon
Mvula pa tsiku la mpikisano ingasokoneze mapulani anu a 10K, theka la marathon kapena marathon kwa othamanga kapena oyendayenda. Mwinamwake mwaphunzitsidwa kwambiri pa masiku owuma, kapena pa mvula pamene simunagwiritse ntchito magalimoto omwe anali oyenerera mpikisano. Pa tsiku lopikisana, mudzafuna kukhala ndi magetsi ochepa omwe adzasintha mbali yanu mosavuta. Mukufuna magalasi omwe mungathe kunyamula mosavuta, ndipo makamaka zomwe zimachotsedwa kotero mutha kuziponya ngati nyengo ikutha. Kuti mukhale ndi chiganizo choti musagwiritse ntchito chilichonse chatsopano pa tsiku la mpikisano, yesani izi pamene mukuyenda ndikuyendayenda kuti muwone zomwe zikukuyenderani bwino.
1 - Shotts kapena Mzere Wokwera
Miyendo yanu imakhala yowuma, pamene kuyendetsa matayala, capris , kapena mathalauza amatha kukhala osasamba akakhala akuda. Choipa kwambiri, iwo amachimitsa madzi pamwamba mpaka pansi mpaka mutakulungidwa pansi pa chiuno. Patsiku lomaliza, konzekerani kuvala akabudula kapena nsalu yaifupi - yofupika bwino ngati mvula ikugwa. Nsapato zanu ziyenera kufulumira-kuyanika ndi kupangidwa ndi nsalu ya thukuta (ndi-wicking) nsalu. Ngakhale ngati kuzizira panja, miyendo yanu imakhala yotentha kwambiri kuposa momwe idzagwiritsire ntchito pophimba nsalu yonyowa.
2 - Tsitsi lachifupi kapena Tank
Monga ndi zazifupi-mumakhala bwino ndi khungu lopanda madzi kusiyana ndi kuvala manja aatali omwe amanyowa. Valani mpikisano wamasewera othamanga kwambiri omwe mumakhala nawo nthawi yayitali. Osadandaula za manja anu akukuta. Chimene mukuyenera kudandaula nacho ndi kutenga hypothermia kuchokera ku zovala zowonongeka pamtunda wautali kapena pambuyo pake. Sankhani pamwamba zomwe sizimapanga nsalu iliyonse yamanja ya pulasitiki yotaya poncho. Yesani izi pamene mukuphunzira kapena kuyenda.
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3 - Mvula Yopanda Poncho
Mudzasowa chitetezo chamadzi, koma simungachifunse mtundu wonsewo. M'malo modenga jekete lapamwamba lopanda madzi lomwe mungawanyamule kuti mutenge nawo mbali ya mpikisano, gwiritsani ntchito mvula yotaya poncho. Dziwani kuti manjawo amangopita kumbali yanu, ndipo zina zotchedwa ponchos ndizofupikitsa kuti musaphimbe makabudula anu onse. Ngati poncho ndi yayitali kwambiri, ingasokoneze gawo lanu. Ma ponchos a pulasitiki sangapume, koma poncho ili ndi mpweya wambiri kuposa jekete.
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4 - Nsalu yotetezedwa m'madzi yothamanga kuchokera ku Hotel Shower Caps
Pokhapokha mutakhala kuti mukuyembekezera mvula yamkuntho, mwinamwake simunaphunzitse nsapato zopanda madzi. Ndikofunika kuti mupambane nsapato zomwe mwaphunzira. Mukhoza kupanga nsapato zopanda madzi kuti mugwiritse ntchito makapu otsekemera a hotelo ndi ma tepi . Izi zimagwira bwino kwambiri kuti mvula yambiri imachoke mu nsapato zanu. Mudzakhala ndi masokosi otupa, koma nsapato zanu sizikhala madzi ozizira ndi sitepe iliyonse.
5 - Chitetezo cha Chafing kwa Nipples ndi Crotch
Ngakhale kuti masewera olimbitsa thupi amathandiza amayi ambiri kuti asatuluke , amuna ayenera kukumbukira kuteteza zikopa zawo pazinthu zambiri. Amuna ndi akazi onse ayenera kukumbukira kuti ateteze mapiko awo ndi crotches kuti asamangidwe bwino. Mvula yamkuntho imayambitsa mavuto ena, monga abambo ambiri omwe amagwiritsira ntchito mabotolo amatha kutuluka chifukwa cha kansalu yonyowa. Gwiritsani ntchito mafuta monga petroleum jelly, SportShield, BodyGlide kapena zinthu zina zotere zomwe zingasokoneze.
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6 - Sungani Mafoni Anu ndi Mafoni Anu Ouma
Musaiwale kuti zamagetsi zimadetsedwa. Mawindo, mafoni a m'manja, oimba nyimbo, ndi oyang'anira magetsi amasiya kugwira ntchito pamene madzi alowetsa. Onetsetsani kuti muli ndi chivundikiro chopanda madzi kapena kulingalira kugwiritsa ntchito kondomu monga momwe anthu amachitira pa zamagetsi kumalo opangira zisudzo.
7 - Chikwama Chokwama cha Warmups
Kuti muteteze mvula yotsika mtengo komanso yogwiritsidwa ntchito mukamawotha, tengani thumba lalikulu lakhitchini kuchokera ku khitchini yanu yapamwamba ndikupanga mabowo pamutu ndi manja anu. Mudzawona anthu ambiri ovala masikitala atanyamula zikwama zamoto asanayambe mfuti. Kumbukirani kuti simudzakhala ndi malo osungira madzi kuti musatenge khosi lanu ndikukweza malaya anu.
8 - Mapulogalamu a Magazini monga Ogwira Nkhondo
Ngati kutentha kuli kuzizira, mwina mungafune kubisa manja anu ndi miyendo yanu. Ngati mumakhala kumalo komwe nyuzipepala zimapezeka mu pulasitiki kuti ziwateteze ku mvula, pulumutsani izi kuti zigwiritse ntchito ngati mkono wosasungunuka ndi madzi ndi zophimba mwendo. Ngati muli ndi mapewa akuluakulu, mungafune kusunga mapepala a pulasitiki kuti mugwiritse ntchito. Ingotsegula mapeto onse ndikugwedeza chubu pamwamba pa gawo lofunidwa. Gwiritsani ntchito tepi tepi kuti muwapeze iwo ngati ali omasuka kwambiri. Nthawi zambiri mumafuna kuchoka pambali kapena bondo lanu kuti musatseke kayendetsedwe kake. Izi zingathandize kusunga mkono wanu kapena miyendo yamoto pamoto ngakhale kuti malaya anu kapena mathalauza akuda.
9 - Zovala Zovala Zolimbitsa ndi Nsapato
Ngati zikuwoneka ngati mvula, yang'anani zovala zouma ndi nsapato zowonongeka pa mpikisano wothamanga kuti mutha kusintha mwamsanga kuti mukhale wouma. Ngati alibe chiwongoladzanja, bwenzi abweretse izi kumapeto. Onetsetsani kuti mutenge mtolo pamtambo wotentha omwe nthawi zambiri amapereka kumapeto. Ngati sakutero, khalani okonzeka kumapeto ndi bulangeti ndi / kapena zotengera zanu zowuma. Thupi lanu lizizizira kwambiri, mofulumira kwambiri mutasiya kuyendayenda kapena kuthamanga. Mutha kulowa muvuto lenileni ngati simukulowa zovala zowuma.
10 - Khalani Wotentha Mukamasiya Ndi Wopatsa Mpweya Wotchedwa Handburn
Mankhwala omwe amatha kutentha ndi manja amathandiza kwambiri mutamaliza mpikisano wothira madzi. Mutasintha mu zovala zowuma, funsani kutentha kuti muthamangire. Imwani zakumwa zoledzeretsa monga kakao (yomwe imathandizanso kumwa mapuloteni ), tiyi, kapena khofi. Mukafika kunyumba, tengani madzi osamba.
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