Runomutambo mutambo unochengetedza zvakanaka. Iwe haunoda zvakawanda zvemafashoni uye zvigadzirwa. Asi kana uri kuronga kutanga kutamba nguva dzose, hezvino zvimwe zvinhu zvinokosha zvinoshandiswa izvo zvichaita kuti matambo ako awedzere kugadzikana uye akachengeteka.
1 - Running Shoes
Kupfeka shangu dzakasakara kana shangu dzinomhanya dzisingakodzeri kuti rutsoka rwako rwupi uye runomhanya rwendo ndechimwe chezvikonzero zvikuru zvekukuvara . Enda kune imwe nzvimbo yakachengetedzwa inochengeterwa mabhizimisi umo nyanzvi dzinogona kuongorora rutsoka rwako rwemhando uye runoshandiswa musimboti uye ita mazano kune zvikodzero zvakanaka kwauri. Kunyange kana iwe uchifarira kushamba shangu, zvichiri kukosha kuti usapfeke shangu shoma shoma kuti uchengete tsoka dzako kana uchimhanya panze.
2 - Bhidhiyo Yomucheka Running Clothes
Pasinei nokuti uri kutamba uchipisa kana kutonhora, kupfeka zvipfeko zvakagadzirwa nehutambo hwekugadzira huchakubatsira kuti ugare wakaoma uye wakasununguka. Chinhu chekugadzirisa zvinhu, zvakadai seDryFit, Thinsulate, Thermax, CoolMax, polypropolene, kana silika, ichaita kuti jira rive kure nemuviri wako.
Kudzivisa kamba yakakosha nokuti kamwe kana micheka yekotoni yakanyorova, inogara yakanyorova. Munguva yekutonhora kwemhepo inomhanya , inomhanya mumicheka yakashongedza ichakubatsira iwe kuti uome uye ushe. Mumamiriro okunze anotonhora , kupfeka zvipfeko zvinoputika jira rako zvinobatsira kudzivirira kusvuta .
Uyewo ona: Chii Chisingafaniri Kupfeka Mhanya
3 - Nhanho dzakanaka dzinomhanya
Paunosarudza sock yekumhanya, chinhu chakakosha chekufunga nezvacho ndechimwe chinhu. Kufanana nenguvo dzako dzinomhanya (ona kumusoro), unoda kugara kure ne 100% cotton. Kana iwe ukapfeka zvisikwa zvekotoni, apo tsoka dzako dzinosuka kana iwe uchinge uchinge uchinge uri mudumbu, hunyoro hahuzovi hwakaipa. Kupfeka masokisi emakotoni munguva yechando kuchaita kuti tsoka dzako dzichinzwe dzichitonhora uye kuputika. Uye zvichaita kuti blister muzhizha.
Sokisheni yakanakisisa inomhanya ndeye iyo yakagadzirwa kubva pakugadzirwa kwezvinhu zvakadai sepolyester, acrylic, uye CoolMax nokuti vanozochera hunyoro. Nokuti yechando inomhanya , mvere dzemakushe dzakadai sa SmartWool zvakare isarudzo yakanaka. Vamwe vamhanyi vanosarudza kupfeka mashesi maviri (Wright Socks imwe marashi) ekuwedzera kudzivirira blister.
4 - Mvura
Kana uri kutamba kwemaminitsi makumi matatu, zvakakosha kuti udye mvura kuti ugare hydrated. Mutemo wakawanda wegunwe wemvura inoshandiswa panguva yekumhanya kwako kunwa 4 kusvika ku6 ounces yemvura inenge maminetsi makumi maviri nemakumi maviri paunenge uchimhanya. Kana iwe usingakwanisi kuwana mvura mumigwagwa yako inofamba, iwe unofanira kutakura mvura yako pachako newe. Heano mamwe mabhodhoro emvura uye mabhanhire e hydration ayo angashandisa kubata mvura yako iyo iwe uchimhanya.
5 - ID uye Mari
Iwe unoda kugara wakachengeteka paunenge uchimhanya panze. Isa chiremba chako chekufambisa muhomwe yako kana kushandira bhanhire , kana kupfeka chigwaro chekutsvaga pahombodo yako. Kana iwe uchipfeka mutsara wechirungu kana bhandi, iva nechokwadi chokuti ine nhamba yekutsvaga yeruzhinji pairi. Izvo zvakare pfungwa yakanaka yekuve nemari kwauri, kana pane dambudziko. Somuenzaniso, kana iwe uri makiromita kubva kumba uye mamiriro okunze anotendeuka kana kukuvadzwa kunotanga kukumanikidza, iwe unogona kutora kabhazi kana bhazi kumba, panzvimbo pengozi inoshanda. Imwe mari yakawedzerwa inogonawo kuuya zvakanaka kana iwe uchida kumira uye kutenga mvura, Gatorade, zvokudya , kana zvinhu zvokutanga zvekubatsira munguva yako.
6 - Running Watch
Iko rinomhanya rakanaka pakuita nguva yako kumhanya, kutora kupenya panguva dzemarudzi, pamwe nezvimwe zvinhu. Kunyange zvazvo dzimwe dzakatarisa dzichigona kutarisa mwoyo wako uye kukurumidza, vatambi vemutambo havadi chinhu chakanaka. Asi ziso rakarongeka rine stop uye kutanga bhatani rinogona kubatsira kumhanyi kuitira kuti vanokwanisa nguva yavo kumhanya uye vashandise kuyera nguva yekufamba / kufamba .
7 - Kudzivirirwa kwezuva
Vanomhanya vanopedza nguva yakawanda kunze kwezuva, saka zvakakosha kuti titore matanho ekudzivirira ganda redu kubva pakubuda kwezuva. Shandisa ganda rezuva risina mvura rine SPF rine zvingasvitsa gumi nemashanu uye rinopa kuvharidzirwa kwemawere, izvo zvinoreva kuti inodzivirira kumisero miviri yeUVA neVBB. Gadzira maitiro akaisvonaka kune zviso zvemhanyi nokuti zuva rechando harisi kuzouya mumeso ako.
Iwe unogonawo kupfeka vheti kana chihwito ichapa chiso chako chekudzivirirwa kwakanyanya. (Kunyange uchiri kuda sunscreen pachiso chenyu.) Ichabatsirawo kubata swe sweat, saka chisi chezuva hachimhanyi mumaziso ako. Rimwe rakanaka revha-rinovhara magirazi emasikati rinopa chiso chako kudzivirirwa uye kunobatsira kudzivirira meso ako kubva kumagetsi anokonzera zuva.