Zomwe Mungapewe Kupewa Zolakwa Zisanachitike
Gawo lovuta kwambiri la maphunziro anu okwana theka kapena lamasewera litatha, koma zomwe mumachita masana musanathamangitse mtundu wanu. Tsatirani malangizo awa kuti mupewe kupanga zolakwitsa zomwe zingakuwonongereni nthawi yamtengo wapatali kapena zosokoneza nthawi yanu ya marathon kapena marathon.
1 - Idyani Zakudya Zambiri Zambiri
Monga momwe mukuchitira musanayambe maphunziro anu, muyenera kudya pafupifupi 65 mpaka 70 peresenti ya calories yanu kuchokera ku carbs m'masiku omwe akutsogolera mtundu wanu. Musadzipangire nokha chakudya chamadzulo usiku. Carbo-loading sikutanthauza kuti muyenera kudya mbale zitatu za pasitala kuti mudye chakudya. Anthu ambiri othamanga amakonda kunena kuti, "Kuwongolera kwambiri kungachititse kuti muthe kuthamanga pa mpikisano." Ngati mukufuna kupewa katemera wambiri, pitani zakudya zambiri zomwe mungadye, koma idyani zakudya zambiri. Chakudya chabwino ndi hydration ndi zofunika pamaso pa mpikisano.
2 - Pewani Zakudya Zopanda Chilendo
Khalani ndi zakudya zomwe zakupindulitsani inu musanaphunzire nthawi yaitali. Ngati mwavutika ndi othamanga pamene muthamanga , tsatirani malangizidwe abwino kwambiri ndi zakudya zowonongeka . Ngati mukukonzekera kudya chakudya, onani mndandanda wa masitilanti kuti muonetsetse kuti akutumikira zakudya zomwe mudya musanayambe.
3 - Khalani Wokonzedwa
Imwani madzi ambiri tsiku lonse. Ngati muli hydrating bwino, mkodzo wanu uyenera kukhala wachikasu. Mukhozanso kukhala ndi zakumwa zolimbitsa thupi kuti mutsimikize kuti muli ndi electrolyte yowonjezera. Pewani zakumwa zoledzeretsa chifukwa ali ndi vuto lakutha kwa madzi ndipo amatha kusokoneza tulo. Kuwonjezera apo, sikuti ndibwino kugwirana ndi nkhuku .
4 - Musati muwerenge
Khalani pamapazi anu, mupumule, ndi kumasuka. Mukapita ku mpikisano wothamanga kuti mutenge mpikisano wanu, musawononge maola ambiri, mukupita kuchipatala, ndikudya zitsanzo za chakudya chaulere. Kuwononga nthawi yochuluka kwambiri kumatopetsa, ndipo kumangoyenda kuzungulira makamu ambiri panthawiyi kungakuchititseni mantha pa mtundu wanu. Sizomwe zili bwino kuyesa zakudya zatsopano masiku asanathe kapena theka la marathon-ndipo izi zikuphatikizapo kupereka. Pamene mukufunikira kuyendayenda (pamene mupita ku expo, mwachitsanzo), onetsetsani kuti mukuvala nsapato zothamanga kapena nsapato zina zabwino kwambiri.
5 - Pitani Kanthawi Kochepa Ngati Mukulifuna
Simudzataya nthawi iliyonse mutatsala masana kapena marathon. Koma ngati nthawi zambiri mumakhala ndi nkhawa, kapena mumakhala ngati mukuyenera kumasuka, zingakhale zopindulitsa kuti muzichita pang'onopang'ono, mphindi 20 tsiku lotsatira. Ngati muthamanga, sungani maganizo anu ndikudziwonetsera nokha kuti ndinu okonzekera mtundu wanu. Ngati mukuganiza kuti mutapumula mukamapuma, ndiye kuti mutsegule pa maola 24 oyendetsa mpikisano. Zomwe muchita, onetsetsani kuti simukuchita masewera olimbitsa thupi omwe angakupangitseni kuti mukhale otopa kapena opweteka tsiku lotsatira.
6 - Sungani Zopangira Zanu
Fufuzani zopangira zanu ndi kujambula chilichonse chomwe chiri chotalika kwambiri. Kuyika zokambirana zanu zabwino ndi zochepa kumathandiza kuti asagwedezeke kutsogolo kwa nsapato zanu, zomwe zingayambitse zopweteka zakuda kapena zopweteka za m'mapazi .
7 - Pezani Zovala Zanu ndi Kukonzekera kwa Gear
Tulutsani zovala zanu ndi magalasi kuti mupikisane usiku womwewo. Zinthu zofunika ndizo:
- Masewera (nambala) ndi mapepala otetezera
- Kupikisana nthawi yamakono chip (ngati si gawo la mtundu wanu)
- Kuthamangira chovala, chipewa, nsapato, ndi masokosi
- Wristwatch kapena watch GPS
- Mafuta anu a mpikisano, monga mphamvu zamagetsi (chirichonse chimene mwakhala mukuchiphunzitsa)
- Chogwiritsira ntchito pofuna kupewa kutentha , monga mafuta odzola kapena Body Glide
- Mpukutu wa dzuwa
8 - Khalani womasuka
Gwiritsani ntchito njira zamakono pamene mukusangalala masana. Ganizirani nokha pa maphunzirowo. Ganizirani bwino za ntchito yomwe mwaiika mu maphunziro anu. Zidzakhala bwino kuyesetsa kupeŵa nkhaŵa zisanachitike .
9 - Konzani Zakudya Zam'mawa
Onetsetsani kuti muli ndi zonse zomwe mukusowa pa kadzutsa. Musaganize kuti mudzatha kupeza zakudya zina pa mpikisano kuyamba-ndi bwino kukhala okonzekera ndikudziwa kuti muli ndi chakudya chanu kale. Apanso, muyenera kudya zakudya zam'mawa zomwe munayesera musanaphunzire nthawi yaitali. Nthawi zonse kumbukirani, palibe chatsopano pa tsiku la mpikisano .
10 - Onetsani Mapu a Maphunziro
Mwinamwake munalandira mapu a maphikidwe mu phukusi lanu. (Ngati sichoncho, mukhoza kuyang'ana pa webusaiti ya masewerawo.) Ngakhale mutayang'ana mapu (kuphatikizapo mapu mapu), yesetsani nthawi imodzi kuti mudziwe zomwe mungayembekezere. Nthawi zonse ndibwino kudziŵa kumene mungagunda mapiri ndi momwe madzi amasiya nthawi ndi nthawi.
11 - Phunzitsani
Onerani kanema kapena werengani buku lomwe mumapeza lolimbikitsa. Mwinanso mungayang'ane mawu ogwira mtima okhudza marathons .
12 - Konzani Ulendo Wanu Kuyamba
Onetsetsani kuti mukudziwa momwe mukuyambira pachiyambi komanso kuti mukuyembekezera mavuto aliwonse, monga kutseka pamsewu komanso kupanikizika kwa magalimoto omwe amachititsa anthu ena omwe amabwera kumaloko. Ngati mukuyendetsa kumayambiriro, onetsetsani kuti muli ndi mayendedwe abwino ndikudziwa komwe mungayende pafupi ndi kuyamba. Dzipatseni nthawi yambiri kuti musakhale wamantha kuti mudzaphonya chiyambi ngati chinachake chikuchitika. Ngati mukuyendetsa masitepe, chitani kafukufuku wanu kuti muwone ngati pali zotheka kuzichedwa.
13 - Osadandaula Chifukwa Chosowa Chigonere
Osadandaula ngati simungathe kugona usiku usanakwane kapena usanakwane. Anthu ambiri samagona usiku watha. Usiku wopanda tulo sizingatheke kuvulaza ntchito yanu. Mausiku awiri musanayambe ulendo wanu ndi usiku wofunika kwambiri. Chisangalalo ndi adrenaline kuthamanga kuchokera ku mpikisano tsiku lidzakupatsani mphamvu zokwanira kuti mupikisane nawo.
14 - Konzani Kuyamba Kumayambiriro
Ikani alamu yanu ndipo yang'anani kawiri. Dzipatseni nthawi yochuluka yokonzekera, kudya chakudya cham'mawa, ndi kuyamba kuthamanga msanga. Ngati mukukhala ku hotelo, pemphani kuimirira, kuti mukhale otetezeka.