Nzira Yokurapa Idzi Iyi Ngozi Inotyisa
Vatambi nevatambi vasingambowani mablisters pane 10K vanogona kuziva kuti havasi kuzvidzivirira kune kure. Ichi ndicho chikonzero kuti zvive zvakakosha kuwana nguva yako yakareba yekudzidzisa inofamba -kuona kuti zvipi zvetsoka dzako zvinowana blisters uye pavanotanga kuumba. Idzidzo iyo yakareba inofamba inobatawo zvishoma nezvishoma tsoka dzako kuitira kuti iwe uwane mabhanti mashoma.
Sezvaunowedzera kukurumidza uye jira, iwe unogonawo kuona kuti unoshusha - mazamu, ruvara rwebras, crotch, uye mbiru zvinonyanya kutarisana nedambudziko iri rinorwadza.
Anti-Blister Strategies for the Marathon and Half Marathon
Tsoka dzako dzakasiyana. Izvo zvinoshanda kumudzidzisi wako shamwari hazvigoni kukushandira iwe. Edza maitiro aya akasiyana ekudzivirira blisters.
- Shangu dzakakodzera: Tora shangu dzakakura zvakakwana kuitira kuti zvigunwe zvako zvigare zvakakwana sezvo tsoka dzako dzichikurira panguva yekufamba. Iwe unogonawo kurasikirwa nezvipfeko kana shangu dzako dzakanyanya kusimba kana kwete kwenguva refu. Asi iwe unoda zvakanaka zvakakwana kuitira kuti rutsoka rwako rurege kufamba-famba zvakanyanya muhombodo kana rakapfuvura kusvika pakukwirira kwayo. Mhando isina tsvina inogonawo kubudisa blister.
- Sokisi yakakodzera: Masokisi emakotoni ane chifukidzo pedyo neganda, achiita kuti rive nyore uye richiita kuti rive nyore kunamatira. Tora CoolMax kana mamwe masokisi ekugadzira, kana mashesi maviri. Edza nemasokisi ako paunogara kure.
- Bvisa tsoka dzako: Shandisa mabhururi akagadzirirwa kuchengetedza blister uye chafing zvakadai seCorrectGlide , Run Goo, kana Sportslick. Petroleum jelly chimwe chigamba chinowanzojairika, kunyange chichigadzirisa masokisi ako. Shandisai mafuta ekushandisa musati maisa masokisi enyu. Usapotsa nzvimbo dziri pakati pezvigunwe zvako. Iwe unogona zvakare kumira pamakiromita gumi uye unoshandisa mamwe mafuta.
- Sora tsoka dzako: Hondo yekutanga yakatanga nzira yekushandisa simba rakasimba rinopesana kumakumbo zuva rega rega, kuti iome. Iva nechokwadi kuti uedze pfungwa iyi zvakanaka pamberi pe marathon yako kuti uone kana iwe uchiregerera. Wedzera cornstarch kumasokisi ako kuti uwedzere kubvisa unyoro.
- Nyora tsoka dzako: Kana iwe uchiziva kubva pane zvakaitika kuti iwe unogara uchinyura mune imwe nzvimbo , tape iyo nemitambo yemagetsi, moleskin, kana gel blister bandages. Vamwe vanofamba vanoshandisa mabheji akare kare, kunyange izvo zvinogona kutsamwisa.
Kudzivirira Chafing pa Marathon kana Half Marathon
Chafing inosvika apo swe sweti inobereka makristuru emunyu uye ganda rinosvina paganda. Iwe uchazviona kakawanda pamapapiro ako, makoka, mahudyu, mbambo kumativi ose bhodhi rako uye mabhanhire emabhodhi kana kutengesa kwemwoyo chechifu chechifupa. Kana iwe ukapfeka hydration pack, iwe unogonawo kuwana tsvina apo inodonha mushure mako nemapfudzi.
Iwe unogona kupfeka spandex shorts kana matani kuti ubatsire kudzivirira chidzitiro chepamusoro chafing, asi chafing munzvimbo dzakawanda inonyatsodzivirirwa nekugadzirwa. Shandisai BodyGlide, Mission 5-Hour Anti-Chafe Cream, SportShield Silicone roll-on, Squeaky Cheeks Kuita Poda kana zvimwe zvakagadzirwa zvisingasvibisi zvipfeko zvako uye zvinoshamba kunze (kusina petroleum jelly).
Shingairira kunzvimbo dzose dzinowanzoshambadzira musati wamboita nhangemutange, uye enda pamwe chete kuti ushandise panguva yechiitiko chacho.
Kubatsira Pakutanga Munguva yeMarathon kana Half Marathon
Takura pamwe neBlister block bandages, moleskin, tambo yemitambo kana zvimwe zvigadzirwa zvekutanga kubatsira kubata chero chinotanga kunzwa chinopisa. Dzoka pakarepo uye uzvishandise kuti udzivirire blister yakakwana, kana kuti uchengetedze. Kana uchinge uine blister, mararamiro ako achava akasiyana nekuda kwekutambudzika. Iwe uchawana mamwe aches nemarwadzo zuva rakatevera nekuda kwekuti gait yako inopwanyika.