Kuthamanga kapena kuyenda mtunda wa makilomita 26.2 ndi vuto lalikulu lopirira. Marathoners amafunika kukonzekera bwino kuti asamapweteke. Ngati chovulaza chaching'ono kapena zizindikiro za vuto lichitika panthawi ya marathon, phunzirani momwe mungagwirire nazo ndipo ngati ziri bwino kuti mupitirize mpaka kumaliza.
1 - Mabelitsi
Pafupifupi aliyense adzathetsa marathon ndi zilonda zamoto . Ngati mwaika nthawi yanu yophunzitsira, mudzakhala mukugwedeza mapazi anu ndi kumanga zoimbira. Muyeneranso kuyesayesa ndi nsapato zotani, masokiti, mawotchi owuma, zokuphimba, ndi mafuta opangira ntchito zabwino kwa inu. Mabulters amawononga mpikisano wanu pamene akuchitika kumayambiriro a marathon ndipo amakhumudwitsa nthawi yanu. Ndi bwino kuyima pa chizindikiro choyamba cha malo otentha ndikuphimba dera lanu ndi bandage ya gel kapena moleskin pad. Ngati blister yayamba kale, mungafune kufotokoza dera lanu, kuyisinthanitsa, ndikuphimba ndi bandage kapena pad. Mbalameyi yodabwitsa kwambiri pamapazi asanu a phazi lamanja ndikuchokera kwa Scott Richert, yemwe adawatsogolera pa Chicago Marathon .
2 - Zolembera zakuda
Mtsempha wakuda umayambitsidwa ndi kutsekemera kapena kuika magazi pansi pa msomali. Pa marathon, izi nthawi zambiri zimayambitsidwa ndi kupweteka kobwerezabwereza kwa phazi lanu kutsogolo patsogolo pa nsapato yanu ndi sitepe iliyonse. Mukhoza kuteteza zitsamba zakuda mwa kukakamiza nsapato zanu kuti musunge chidendene chanu chitende ndikuletsa phazi lanu likuyenderera patsogolo pa nsapato. Kawirikawiri, mumangozindikira kuti mdimawu umakhala wakuda, m'malo mopweteketsa nthawi ya marathon. Mutha kutaya toenail ndipo idzabwerera kumapeto kwa miyezi itatu kapena isanu.
3 - Chafing
Chafing imapezeka pamene khungu limasakaniza khungu. Onetsani mchere kuchokera ku thukuta ndipo muli ndi malo opweteka, opweteka. Madera akuluakulu omwe amachititsa kuti anthu azisangalalanso ndizozirombo, mapiko, pansi pa mfupa, kubuula, ndi ntchafu. Pamene mukupeza pa nthawi yanu yophunzitsira yomwe malo akuwotcha, tengani njira zowonjezera kuti malowa aziwuma ndi chimanga, kapena muziwatsitsa ndi mafuta odzola mafuta kapena mafuta odzola. Anthu omwe sali kuvala ziboda ayenera kuphimba zikopa zawo ndi zomangiriza zomangira kuti asamangidwe. Ngati marathon anu ali ndi nyengo yosiyana ndi masiku anu ophunzitsira, mukhoza kukwiya m'madera atsopano. Ma marathons ambiri amapereka mafuta odzola pamadzi. Gwiritsani ntchito mwayiwu kuti muthandize mowolowa manja madera omwe akuwotcha.
4 - Kuthamanga kwa Othamanga ndi Nausea
Mimba ndi matumbo zimakhala zofala pa marathon. Gwiritsani ntchito mosamala kwambiri pa zomwe mumadya ndi kumwa maola 48 musanayambe marathon. Palibe zakudya zokometsera kapena zakumwa zoledzeretsa. Musadye chirichonse chosadziwika. Lembetsani caffeine musanafike pa marathon kuti mukhale nawo. Musamadye mopitirira muyeso ngati chakudya chochulukirabe cha mthupi lanu chingakhale vuto. Pewani mkaka ngati muli lactose-osasamala. Pambali, gwiritsani ntchito mphamvu zopsereza zakumwa ndi zakumwa za masewera zomwe mumagwiritsa ntchito pazomwe mukuphunzitsira ndikuyenda popanda mavuto. Ngati mumakonda othamanga , yesani imodium pa masiku anu ophunzirira kuti muwone ngati ikuthandiza. Dziwani malo a porta-johns panjira.
5 - Kutaya madzi m'thupi
Ndikofunika kudziŵa momwe thupi lanu limagwirira ntchito zosowa zake zamadzi mwa kuziwona pa ulendo wanu wautali kapena kuyenda. Dziyeretseni musanayambe komanso mutatha nthawi yayitali. Simukuyenera kutaya kapena kulemera. Ndondomeko yamadzimadzi a marathon amanena kuti mumayenera kulola ludzu kukhala mtsogoleri wanu pokhapokha ngati mutaphunzira payekha patsiku la maphunziro ndikuwonetsa kuti sikulondola kwa inu. Zizindikiro za kuchepa kwa madzi m'thupi zimaphatikizapo pakamwa pouma, kutopa, chizungulire, kupweteka m'mimba, ululu wam'mimba, kupweteka mutu, kukwiya, komanso kuchepa. Ngati mukumva izi, pang'onopang'ono kapena musiye kumwa zakumwa masewera mpaka mutachira. Si nzeru kupitiriza mpikisano kamodzi mukakhala ndi zizindikiro izi.
6 - Hyponatremia
Hyponatremia imachitika mukamwa mowa wochuluka kwambiri ndipo thupi lanu liribe nthawi yowononga. Izi zimapangitsa kuti mcherewo usungidwe mu mitsempha yanu, yomwe ndi yoopsa kwambiri. Zizindikiro za hyponatremia zimaphatikizapo kunyoza, kupweteka mutu, kukhumudwa, kusokonezeka, kulankhula kosasunthika, kuphulika, ndi manja otupa . Imani ndipo musapitirize ndi zizindikiro izi. Hyponatremia yapha othamanga pa marathon. Kafukufuku wina ku Boston Marathon anasonyeza kuti hyponatremia ndi yowonjezeka kwambiri m'magulu othamanga marathon ndi othamanga, omwe amathera nthawi yambiri akumwa madzi ambiri, mosasamala kanthu kuti amamwa madzi okha, kumwa zakumwa masewera, kapena kuphatikiza. Musamamwe pamene simudakali ludzu, kupatula ngati zomwe mukukumana nazo zikusonyeza kuti muli ndi ludzu sizolondola.
7 - Kutentha kwa dzuwa ndi Windburn
Valani chipewa ndi bilo kuti muteteze nkhope yanu komanso pamwamba pa mutu wanu. Ikani khungu la dzuwa ku khungu lirilonse loonekera, makamaka makutu anu. Tetezani milomo yanu ndi mankhwala oteteza pakamwa pa dzuwa. Marathoners amatha maola atatu kapena asanu ndi anayi kunja, panthawi ya dzuwa ndi mphepo. Othamanga pang'ono ndi oyendayenda angafune kubwereza zowonjezera zowunikira pa chigawo chokwera. Musawope kupempha ena kwa odzipereka odzipereka; iwo mwina amabweretsa zina motsatira ntchito zawo ngakhale ngati maphunziro sakupereka izo. Ngati mwaiwala zamadzi pamlomo, gwiritsani ntchito mafuta odzola pamadzi akusiya. Masiku otentha, masiku amphepo ndimakonda kukhala ndi Buff neck gaiter kuvala ngati balaclava kapena nsalu pofuna kuteteza mphepo.
8 - Mitsempha Yopweteka
Mabala oyambirira a mwendo akhoza kukumenya pa marathon, makamaka ngati mukusowa madzi m'thupi komanso mchere umatha. Ngati chinsalu chikagwera, imani ndi kutambasula pang'ono ndikupaka minofu yochepa. Imwani zakumwa masewera kuti mutenge madzi ndi mchere.
Mwinanso mumakumana ndi zovuta zachilendo kapena minofu yamtundu wa minofu paliponse m'thupi lanu. Izi zikhoza kuchitika chifukwa cha mavuto omwe amagwiritsa ntchito mofanana ndi maola angapo. Kuti muteteze izi, yesetsani kugwira ntchito yoyenera mu maphunziro anu kuyenda ndikuyenda. Pa marathon, ganizirani za kuima kwanu ndi kumasuka mapewa anu. Sinthani msinkhu wanu ndi msinkhu wanu kumapiri ndi kutsika. Sangalalani kuthamangira pa magulu a anthu kapena kuvina kudutsa magulu alionse omwe ali pamsasa.
Zambiri
9 - Kumenya Khoma
Kugwetsa khoma- kumangotaya mphamvu zamagetsi mumatumbo anu-kumakhala kofala kwambiri pa mpikisano wothamanga mpikisano kusiyana ndi othamanga mofulumira kapena othamanga. Oyendayenda ali ndi nthawi yochuluka yotenga mphamvu zamagetsi kuchokera ku zakumwa za masewera ndi mphamvu zopanda mphamvu . Pofuna kupewa kumenyetsa khoma, imwani zakumwa zolimbitsa thupi nthawi zonse. Onetsetsani kuti ndi mphamvu zamagetsi kapena mphamvu zina zowonongeka kuti mutengere chiwerengero cha makilogalamu omwe mukugulitsa, pafupifupi makilogalamu 80-100 pa mailosi. Ngati mumamva kutopa pa sukuluyi, khalani ndi chotukuka mwamsanga. Ngati simungathe kupitirira, imani, kumwa mowa, kumwa, ndi kubwerezanso mkhalidwe wanu mu 10-15 mphindi.
10 - Kupweteka, Zovuta ndi Kupsinjika Maganizo
Pakuphwa kwa othamanga ndi oyendayenda, kapena pambuyo pa maola ambiri pa maphunzirowo, mutha kumangapo minofu, kukoka minofu, kapena kuvutika maganizo. Kuwala, mwadzidzidzi, kupweteka kwakukulu komwe sikumapweteka kwa minofu kumakusonyezani kuti muyimire ndikupempha thandizo kwa odzipereka odzipereka.
Zotsatira:
Fredericson M, Misra AK "Epidemiology ndi zamaphunziro a marathon akuvulaza." Masewera a Masewera . 2007; 37 (4-5): 437-9.
Christopher SD, et.al. "Hyponatremia pakati pa othamanga ku Boston Marathon." N Engl J Med 2005; 352: 1550-1556. April 14, 2005