Kumhanyira kana kufamba marathon ye 26.2 maira ndeyekutsungirira kunonetsa. Marathoners inoda kugadzirira zvakanaka kudzivirira kukuvadzwa kunowanzoitika. Kana kukuvadzwa kwechidiki kana zviratidzo zvechinetso kuchiitika munguva ye marathon, dzidza kuti ungagadzirisa sei uye kana yakachengeteka kuti urambe uchipedza.
1 - Blisters
Anenge munhu wose achagumisa marathon nemakumbo emakumbo . Kana iwe wakaisa pakudzidza kwako nguva yakazara, iwe unenge uchive uchigunzva tsoka dzako uye kuvaka zvivako. Iwe uchave wakaedzawo kusanganiswa kwehombodo, masokisi, omisiki anogadzira, kufukidza pidhi, uye mabhururi anoshanda zvakakunakira iwe. Blister inoparadza mutambo wako kana ichiitika mumakiromita ekutanga emakwikwi uye zvinogumbura iwe unowanzoita kwenguva refu. Zvakanakisisa kumira pachitanga chekutanga chechipisa chinopisa uye kuvhara nzvimbo yacho nebhanhire rejel kana padeskin pad. Kana blister yatove yakagadzirwa, iwe unogona kuchenesa nzvimbo yacho, kuidhonza, uye wovhara nebandage kana padhi. Izvi zvinonakidza mablisters pazvose zvigunwe zvishanu zvetsoka rakarurama zvinobva kuna Scott Richert, uyo akavakurudzira paChicago Marathon .
2 - Nyeredzi Dzai
Chinhu chinosviba chinokonzerwa nehutura kana kuisa ropa pasi pemisungo. Mukati marathon, izvi zvinowanzokonzerwa nekushungurudzika kwetsoka dzako kunofamba mberi muhombodo yako nechikamu chimwe nechimwe. Iwe unogona kudzivirira matema mashomanana nekukanda shangu dzako kuti uchengetedze chitsitsinho chako muchitsiko chetsitsinho uye kudzivirira tsoka yako ichifambisa mberi muhombodo. Kazhinji, iwe unongotarisa matema matema mushure mokunge marathon, panzvimbo pane kukuvadza panguva ye marathon. Iwe ucharasikirwa neyeenail uye ichakura zvakare pamusoro pemakore matatu kusvika mashanu.
3 - Chafing
Chafing inosvika apo ganda rinoputira ganda. Wedzera munyu kubva mumuviri uye une nzvimbo dzakasviba, dzinorwadza. Nzvimbo dzepamusoro dzakasvibiswa ndidzo dziri pasi, mazamu, pasi pezamu, nzvimbo yekugomera, uye mahudyu. Sezvaunowana pane yako nguva refu yekudzidzira iyo nzvimbo dzinokurudzira, tora matanho ekuchengetedza nzvimbo idzi dzakaoma nekorstarch, kana kuti ugozviisa nemafuta e petroleum jelly kana kuti roll-on-silicone michina. Vanhu vasina kupfeka bras vanofanira kuvhara mbambo dzavo nemabhanhire ekubatanidza kuti vadzivirire ruko rwechifing . Kana marathon yako ari mune imwe mamiriro ekunze pane mazuva ako okudzidzisa, unogona kutsvaga munzvimbo itsva. Marathons akawanda anopa petroleum jelly pamvura inodzika. Shandisa zvayo kuti ugozora zvizere nzvimbo dzakatsvaga.
4 - Runners Trots uye Nausea
Dumbu uye hutachiona zvinowanzoitika munguva ye marathon. Shandisa zvakanyanya kunyanya mune zvaunodya uye kunwa maawa makumi maviri isati yasvika marathon. Kwete zvokudya zvinonaka kana doro. Usadya chinhu chisingazivikanwi. Deredzai caffeine yenyu musati marathon kusvika paudiki iwe unofanira kunge uine. Usanyanyisa kufanana sezvo uwandu hwakawanda hwezvokudya uchiri mudumbu rako hunogona kuva dambudziko. Dzivisa midziyo yehuta kana iwe uri we-lactose-isinganzwisisiki. Pakazodzidza, kungoshandisa simba zvinopisa uye zvinwiwa zvemitambo zvawakashandisa pakudzidzisa kwako kufamba uye kunomhanya pasina zvirwere. Kana iwe unotarisana nevatambi vamhanya , edza Imodium pamazuva ako okudzidzisa kutanga kuti uone kana ichibatsira. Ziva nzvimbo dze porta-johns munzira.
5 - Kuderedza mvura
Zvakakosha kuziva kuti muviri wako unotarisa sei zvido zvayo zvekunwa mvura kuburikidza nekucherechedza iyo paunogara uchidzidzira kufamba kana kuti kumhanya. Zvienzanise usati wasvika uye shure kwemukati wakatarwa. Iwe haufaniri kunge wakarashika kana kuti uine uremu. Marathon yemvura inotungamirira mamiriro ezvinhu kuti iwe unofanirwa kurega nyota kuve yako mutungamiri kunze kwekuti ruzivo rwako kubva pakuyera mazuva ekudzidzira rinoratidza kuti harina kururama kwauri. Zviratidzo zvekudzikisa mvura zvinosanganisira muromo wakaoma, kuneta, chizivo, kurwadziwa kwepamuviri, kurwadziwa shure, kuora musoro, kusagadzikana, uye kuderera kunonoka. Kana ukaona izvi, unonoka kana kumira uye kunwa zvinwiwa zvemitambo kusvikira wapora zvakare. Hazvina kuchenjera kupfuurira marathon kana iwe uine zviratidzo izvi.
6 - Hyponatremia
Hyponatremia inowanikwa paunonwa mvura yakawandisa uye muviri wako hauna nguva yekuupedza. Izvi zvinoderedza hutori hwemunyu mumasero ako, iyo ine ngozi zvikuru. Zviratidzo zve hyponatremia zvinosanganisira kuora mwoyo, misoro, misoro, kuvhiringidzika, kutaura kwakanyarara, kuputika, uye maoko akawirwa . Mira uye usapfuurira nezviratidzo izvi. Hyponatremia inouraya mumhanyi munguva ye marathon. Chidzidzo cheBoston Marathon chakaratidza kuti hyponatremia inowanzoshamiswa mumakwikwi ekufamba marathon uye vanomhanya, vanopedza nguva yakawanda pavanotanga kunwa mvura zhinji, pasinei nokuti vanonwa mvura chete, kunwa kwemiti chete, kana kusanganiswa. Usanwa kana usati wava nyota, kunze kwekuti ruzivo rwako rwunoratidza unhu hwako nenyota haisi yakarurama.
7 - Sunburn uye Windburn
Kupfeka chikwata nebhadhiro yekudzivirira chiso chako uye pamusoro wepamusoro wako. Isa kisikiti chezuva kune imwe yese yeganda rakapararira, kunyanya nzeve dzako. Chengetedza miromo yako nehutu hunodzivirira zuva. Marathoners achapedza maawa matatu kusvika mapfumbamwe panze, pamusana pezuva nemhepo. Vanomhanya zvishoma uye vanofamba vanogona kuda kudzokerazve kwezuva nezuva. Usatya kuteterera vamwe kubva kuvadzidzi vanozvipira; vangave vauya pamwe chete nokuda kwekushandisa kwavo kunyange kana iyo iyo isingatauri. Kana ukakanganwa muromo wemaromo, shandisa petroleum jelly pamvura inoguma. Kana uchida kupera, mazuva emhepo ndinoda kuva neBuff neck gaiter kupfeka sebhaclava kana shangu yekuchengetedzwa kwemhepo.
8 - Muscle Cramps
Makumbo emakumbo echikwata anogona kukurova panguva ye marathon, kunyanya kana uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge waita. Kana chikamu chikawira, chimira uye uchitsemura zvinyoro uye usiye muviri wakamanikana. Inwa zvinwiwa zvemitambo kunotsiva mvura uye mvura.
Iwe unogonawo kuona zvisingazivikanwi zvisinganzwisisiki kana misi miviri mumisumbu chero kupi zvako mumuviri wako. Izvi zvinogona kuitika kubva pamatambudziko ekushandura zvakafanana nekugara kwemaawa akawanda. Kuti udzivise izvi, shanda pakurongeka kwakakwana muhutano hwako unofamba uye unomhanya. Munguva ye marathon, funga nezvekugara kwako uye uzorodze mapepa ako. Shandura chikwata chako uye kufambira mberi kumakomo nekudzika. Ita kuti unofara kumira pamapoka evanhu kana kutamba uchipfuura chero mapoka e-course.
Zvimwe: Mitsipa yeMagumbo
9 - Kurova Rusvingo
Kurova rusvingo-zvakakwana kubuda kunze kwezvokuchengetedza magetsi mumasimba ako-zvinowanzoonekwa mukukwikwidza marathon vanomhanya kupfuura kune vanomhanya zvishoma kana marathon walkers. Vafambi vane nguva yakawanda yekuwana simba makorikori kubva kune zvinodhaka zvemitambo uye simba . Kuchengetedza kurova rusvingo, kunwa zvakakwana-simba rinokonzerwa nemidziyo yemitambo panguva yese yechiitiko chacho. Wedzera kuti nemasimba gels kana zvimwe simba zvinopedza kudya kunotsiva nhamba yekoriori yauri kutengesa, inenge 80-100 makiriyoni mairi. Kana iwe uchinzwa kuneta pamusangano, ivai nechingwa pakarepo. Kana iwe usingakwanisi kuenderera mberi, rega, kunwa, kunwa, uye kuongorora zvakare mamiriro ako mumaminitsi gumi nemashanu.
10 - Kupera, Matambudziko uye Kunyanya Kushungurudzika
Muchipfuva chemhanya nevatambi, kana mushure memaawa akawanda ari munzira, unogona kusunga chikwama, kuvhomora musimba, kana kuti uchinetseka kupera simba. Yakananga, kamwe-kamwe, kurwadziwa kwakanyanya hakusi mutsara wemasumbu inokuratidza iwe kumira uye kuratidza rubatsiro rwevadzidzi vanozvipira.
Sources:
Fredericson M, Misra AK "Epidemiology uye etiology yemarathon inokuvadza." Mitambo Yemutambo . 2007; 37 (4-5): 437-9.
Christopher SD, et.al. "Hyponatremia pakati peVamhanyi muBoston Marathon." N Engl J Med 2005; 352: 1550-1556. April 14, 2005