Hazvina mhosva kuti unodzidzisa uye unogadzirira sei kufamba marathon, iwe unotofanira kukanganisa. Asi iwe unogona kudzidza pane izvo vamwe vakaona nenzira yakaoma. Usarega zvikanganiso izvi zvichiparadza marathon yako.
1. Kutanga Chiitiko Chaunenge Uchida Kuzopedzera Kupedzisa neCutoff Time
Vakawanda vanofamba havazivi kuti vanofanotaura sei marathon ekupedzisira. Shandisa idzi calculators kuti ufanotaura nguva yako yekupedzisira .
Kana iwe usingakwanisi kugadzira cutoff, shandura kune imwe nguva yepfupi kana kuzvipira kune chiitiko pane. Vatambi veMarathon vanobvisa pasi mvura uye vanozarura nzira yekufamba. Kana iwe usati uchisangana necutoff pace, unogona kuzviwana usingatsigiswi. Iwe unozviisa pangozi iwe pachako, vamwe, uye nhangemutange pachako nokutanga apo iwe uchanonoka kupedza.
2. Kupfeka nguo dzakawanda kwazvo
Kana zuva riri kuenda kumusoro 60 F, marathon yako anofamba kufamba anofanirwa kuva shotti uye shati refu-sleeved. Kunyange capris iyo inorova nechepasi pemabvi inopisa kwazvo nemakiromita mashomanana ekupedzisira emarathon. Mitsipa yako yemakumbo inopisa mukati me marathon uye iwe unoda kuvapa mhepo. Kana kutsetseka kuri 40 F kana pasi, iwe unoda mhepo ine simba, capris kana breathable bhuru refu, uye zvichida magetsi magetsi. Kuti ugare wakatsvaga pakutanga, pfeka bhegi rechirasi kana sweatshirt inoshandiswa kuti uende pane rinotevera rinogona.
Iwe uchawana kuti maratidzi ane ruzivo anoita izvi nguva dzose.
Kana iwe usingakwanisi kutakura kusiya gear yako kumashure, ronga kuti shamwari yako kana mudzimai wako akusangane newe nguva dzose pane imwe nzira yekuwedzera kana kubvisa magasi maererano nemamiriro ekunze.
3. Kupfeka Chimwe Chitsva paMusika weRace
Zvinhu zvose zvauri kupfeka kana kutakura newe pamusasa wezuva zvinofanira kunge zvave zvakasakara kana kutakura newe pane imwe nguva yako yakareba kwazvo yekudzidzira mazuva.
Usafuka shangu idzva. Shangu dzako dzinofanira kunge dzakapfekedzwa zvishanu kana gumi. Usafuka nguo itsva. Iwe unogona kuzviwana chafes munzvimbo itsva. Kana vakakupa shati yemakwikwi, usapfeke kusvikira mushure me marathon.
4. Kudya kana kunwa chimwe chinhu chitsva Pamberi kana paRace Day
Icho chiri kuedza kufudza nzira yako kuburikidza nechirongwa chemarathon chekutsvaga mishonga yezvinwiwa zvitsva, kunwa zvinwiwa , simba rekushandisa uye nezvimwe. Asi chengetedza avo nekuda kwekare kana kuti iwe unotapira dumbu uye hutachiona munguva ye marathon. Tsvaga kubva pawebsite ye marathon iyo yemiti yekunwa kwemaoko uye magetsi gorosi uye zvinopedza kudya zvinopa zvidzidzo pachikoro uye kushandisa zvimwe zvinwiwa uye gel mukudzidzisa kwako. Kana iwe ukaona kuti dzinogumbura hutsika yako, iwe unoda kutakura iwe pachako kuti uwane marathon. Nokuda kwekudya kwako kwema-marathon uye kudya kwekudya chamangwanani , idya chimwe chinhu chinoputika chisingazogumbuki maronda kana matumbo.
5. Kunwa Zvakaipa
Kuita chisarudzo chisina kunaka chekuti yakawanda uye chii chinwiwa munguva ye marathon inogona kuuraya. Iwe unofanirwa kuwana huwandu hwakanaka pamazuva ako akareba kwazvo ekurovedza, sezvo muviri wose wose wakasiyana zvakasiyana. Zvienzanise usati watanga kufamba kwako kwenguva refu, uye zvakare pamagumo. Iwe unofanira kuenzanisa zvakafanana zvakafanana. Icho chakanaka kupfuura kushandisa chete-masimba ekunwa kwemitambo pamakwikwi marefu.
Izvi zvinopa kusagadzikana uye zvinoita kuti iwe uwane chikero chakarurama. Iwe unoda simba makorikiti, saka usanetseka nezvemashuga. Shandisa imwechete yemiti yekunwa sezvinozopiwa panzira ye marathon yako yakasarudzwa.
6. Kukanganwa kuita Blister uye Chafing Kugadzirira
Munenge wose munhu wose anokwidzika netsoka pamhanya. Vadzivirire nguva yakareba sezvinobvira nekugadzirira tsoka dzako nemabhodhoro, chimedu, uye masikisi-wicking sokisi . Iwe unofanirwa kunge uri kuedza izvo zvinoshanda kwauri pamazuva ako akareba kupfuura ose. Usakanganwa kuisa mafuta pamakumbo ako, mahudyu, mhondi, mawere, uye pasi-bongo. Chafing iri kutambudza mumakiromita ekupedzisira.
Marathons inowanzopa petroleum jelly panzvimbo dzekutarisa, iyo inogona kushandiswa kugadzirisa chero nzvimbo dziri kutanga kutsvaga.
7. Kukanganwa Kukosha Kwema Gear
Usakanganwa nhamba yako yerudzi kana chipambo chenguva kana hakuzovi ne marathon kwauri. Isai zvipfeko zvako zvose uye magaresi akaisa usiku huripo. Ita chekuongorora uye chengetedza zvinhu zvose kubva usiku hwakatangira. Zvadaro tsvagai zvakare musati mabuda kunze. Iva nechokwadi chekuti mabhatiri ose matsva kana kuti akazara zvakakwana nokuda kwe MP3 player yako, foni, pedometer kana mamwe majimmos. Pakupedzisira uye kwete-zviratidzo zvako ndezvipi uye chikwata chekuti kana zuva richibuda?
8. Kuchengeta Zvakaipa
Iwe unofanirwa kutora nzvimbo yekoriyamu uri kupisa kana iwe ucharova murusvingo uye ugoita sechidhori chinoputika makiromita 20. Dzorerai makoriyamu nekunwa kwemitambo uye gel gel. Shandisa nguva yako yakareba yekudzidzira kuti uudze kana iwe uchida zvimwe. Vakawanda vanofamba uye vanomhanya vanomira kusvikira zvanyanyisa kuti vasapinda. Tanga kutora makiromita 10, kana yapfuura kana marathon iri kushandisa chirwere chemashuga chinotapira. Usadya chero zvinyorwa zvitsva zvinopihwa panzira yausina kumboedza kare.
9. Kuwana Kurasika
Ziva kuti kutangira uye kuguma ndezvipi uye kuti iwe uchakwanisa kupika kana uri kutyaira ikoko. Dzidzai mapeji mapeji mberi. Kana iwe uri mumwe wevanhu vanofamba zvishoma nezvishoma pachiitiko chacho, iwe unoda kubhadhara zvakanyanya kune zvidzidzo zvedzidzo sezvaunenge uine marathoners mashomanana okutevera mavhiri maviri emakiromita. Iwe unogonawo kuziva kuti vatove vatora pasi maratidziro emadzimai usati wasvika kumugumo wokupedzisira. Itai mapeji edzimhosva neni, chero bedzi. Kune mamwe madzinza, unogona kukwanisa kuvhara mapeti eti kuenda kune foni yako.
10. Kusingazivi Nguva Yekusiya
Kana iwe uri kutariswa nechirwere , kupera mvura kana hyponatremia nekunyunyutira, kurutsira, kubuda kunze kana zvimwe zviratidzo, usapedza marathon yako nekambani yekumburisa kuenda kuchipatara. Bvunza raivo vanozvipira kushevedza ngoro kuti vakuendese kune tende rekurapa musati mava kuda kutarisirwa.
Kana iwe uchinzwa zvakanaka asi uri shure kwekambani cutoff uye vakuru vakuru kuti iwe upinde mumagareti, teerera ivo pasina mubvunzo. Zvakaoma kusiya kana iwe uchinzwa zvakanaka. Asi ivo vari kushandisa mari yakawanda yemvumo uye kugadziriswa mumugwagwa uye unofanira kuvateerera kuti vadzoke zvakare kumigwagwa uye vavhare mutambo wokupedzisira. Iwe wakatotanga kukanganisa # 1. Usazvienzanisa nezvikanganiso # 10.
Haisi Iwe-Ndivo
Vatungamiri vemakwikwi vanoitawo zvikanganiso mukusava kupa vatambi uye kunononoka kumhanyi kuzadza zvikwereti zvakakwana (zvakadai sokubvisa kosi kuisa uye kunamatira zvitubu zvemvura usati wasvika ikoko). Kunyange kana iwe uri munzira yekupedzisa pamberi pecutoff nguva, unofanira kunge wakagadzirira kuzviriritira. Iwe unogona kukumbira shamwari yako kana mudzimai wako kuti akuongorore iwe muchitsime chekupedzisira che marathon kuti uone kuti iwe uchava nezvinhu zvaunoda.
- Vatambi vanofanira kugara vachitakura bhodhoro remvura kana kupfeka hydration pack kana zvikasara mvura inotorwa.
- Isai nyoka kana maviri maira ekupedzisira.
- Iva nemepu kuitira kuti iwe uwane kodzero yekufamba kusvika kumagumo kana vakatora pasi mazhenjeti kare kare.
- Nhangemutange yekupedzisira yemutsara inogona kutorwa pasi mangwanani. Iwe unofanirwa kutsvaga chiitiko chevashandi kuti uwane medari yako nezvimwe zvinhu.
- Kana iwe wakatarisa gear yako, cheketi ye gear inogona kuvhara mangwanani uye iwe unofanira kutsvaga mumwe munhu kuti atore bhagi rako.
- Iwe unogona kutsvaga team yako cheering pamugumo wekupedzisira sezvo mapoka evanhu aenda. Ita kuti vakupe zvinotyisa zvekudya, chokoti mukaka, kana zvinwiwa zvemitambo zvaunoda.
Kunobva:
Lewis G. Maharam, MD.FACSM et al. "IMMDA's Revised Fluid Recommendations kune Vanomhanya uye Vanofamba." IMMDA. 6 Meyi 2006.