Kamoo U Lokelang ho Tšoara Likotsi Tse Bohloko Kateng
Batho ba tsamaeang le ba matha ba sa fumanang blister ka 10K ba ka fumana hore ha ba itšireletse ho bona ka maeto a malelele. Ke ka lebaka leo ho leng bohlokoa hore u tsamaee nako e telele ea koetliso ea ho tsamaea -ho bona hore na likarolo tsa maotong a hau li na le marabele le ha li qala ho theha. Tsamaiso ena e telele ea koetliso e tsamaea ka thata butle-butle e le hore u lokela ho fumana li-blisters tse seng kae.
Ha u ntse u eketsa ka lebelo le ho ruruha, u ka boela ua fumana hore u halefile - marang-rang, line ea bra, crotch, le nipples haholo-holo li atamela bothata bona bo utloisang bohloko.
Mekhoa e khahlanong le Blister bakeng sa Marathon le Half Marathon
Maoto a hau a ikhetha. Se sebetsang bakeng sa motsoalle oa hao oa koetliso e ke ke ea u sebeletsa. Leka maqheka ana a fapaneng bakeng sa ho thibela blisters.
- Lieta tse nepahetseng: Fumana lieta tse kholo ka ho lekaneng hore menoana ea hau e na le sebaka se lekaneng ha maoto a hao a ntse a robala nakong ea maeto. U ka boela oa lahleheloa ke lieta haeba lieta tsa hau li le thata kapa ha li na nako e lekaneng. Empa o hloka se loketseng hantle hore leoto la hau le se ke la sisinyeha haholo ka lesela ha le se le ruruhile ho ea holimo. Tsela e se nang leeme e ka boela ea hlahisa machachetsi.
- Socks e loketseng: Litulo tsa k'hothone li tšoara mofufutso haufi le letlalo, li nolofalletsa 'me li etsa hore li be bonolo haholoanyane. Fumana CoolMax kapa lisebelisoa tse ling tsa maiketsetso, kapa li-sok Leka lisebelisoa tsa hau maetong a hao a malelele a maeto.
- Lubella maoto a hau: Etsa li-lubricant tse etselitsoeng ho thibela marang-rang le ho chapa joaloka BodyGlide , Run Goo, kapa Sportslick. Petroleum jelly ke oli e 'ngoe e tloaelehileng, le hoja e hlile e hlahisa likausi tsa hau. Sebelisa lubricant ka bolokolohi pele u apara likausi tsa hau. U se ke ua hloloheloa libaka pakeng tsa menoana ea hau. U ka boela ua batla ho emisa lik'hilomithara tse 10 'me u sebelise lisebelisoa tse ngata.
- Hlakola maoto a hau: Lebotho la sesole le ile la qala ho sebelisa leqheka la ho sebelisa matla a matla a ho loantša maoto letsatsi le leng le le leng, ho o omisa. Etsa bonnete ba hore u leka tlhahiso ena hantle pele ho marathon ea hau ho bona hore na u mamella hantle. Eketsa cornstarch ho likala tsa hau ho tsoela pele ho tlosa mongobo.
- Tlatsa maoto a hau: Haeba u tseba ka phihlelo hore u lula u senya sebakeng se itseng , u se kopane le lipapali tsa lipapali, li-moleskin, kapa li-gel blister. Batho ba bang ba tsamaeang ba sebelisa tepi ea khale ea khale, le hoja e ka khopisa.
Ho thibela Chafing Marathon kapa Half Marathon
Chafing e etsahala moo mofufutso o hlahisang kristale ea letsoai 'me letlalo le theoha letlalo. U tla e fumana hangata ha u le marameng a hau, likoti, maqeba, likopa ho pota-potile boto ba hao le likhapa tsa bra kapa pelo ea litekanyetso li hlahloba sefuba sa sefuba. Haeba u apara pack pack ea hydration, u ka 'na ua fumana hore na o hokae moo e hlahelang ka morao le mahetleng.
U ka apara lieta tsa marang-rang tsa spandex kapa li-tights ho thusa ho thibela thiba e ka holimo ho chesa, empa ho cheka libakeng tse ngata ho thibela ho feta ka ho tlotsa mafura. Sebelisa BodyGlide, Mesebetsi ea 5-Hour Anti-Chafe, Se-SportShield silicone roll-on, Matama a Squeaky Phare ea ts'ebetso kapa litokisetso tse tšoanang tse ke keng tsa senya liaparo tsa hau 'me li tla hlatsoa (ho fapana le oli ea peterole).
Etsa kopo ka bolokolohi libakeng tsohle tse ka khonang ho cheka pele ho peiso, 'me u nke tse ling ho e sebelisa nakong ea ketsahalo.
Thuso ea pele nakong ea Marathon kapa Half Marathon
Tsamaea ka li-bandage tsa li-bandage, li-moleskin, lipapali tsa lipapali kapa lihlahisoa tse ling tsa thuso ea pele ho tšoara sebaka leha e le sefe se qala ho chesa. Emisa hang-hang 'me u li sebelise ho thibela blister e feletseng, kapa ho e boloka e nyenyane. Hang ha u se u e-na le moriri, maruo a hau a tla ba a fapaneng ka lebaka la bohloko. U tla fumana mahlaba le bohloko bo bong letsatsing le hlahlamang ka lebaka la phaello ea hau e senyeha.