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Mabaka a 25 a matle a ho se mathe marathone - Mokhoa Oa Bophelo
Mabaka a 25 a matle a ho se mathe marathone - Mokhoa Oa Bophelo

Litaba

Ka sebele ke ntho e babatsehang ho matha lik'hilomithara tse 26.2, empa ha se ea motho e mong le e mong. 'Me kaha re nakong e kholo ea nako ea marathone - na feshene ea mang kapa mang ea Facebook e tletse limetale tsa ho phethela le linako tsa PR le likopo tsa menehelo ea liphallelo?! - re ne re nahana hore re ka lahlela lesapo tseleng ea bao e seng ba marathone. Hee, ho lokile haeba o sa batle ho matha marathone. Ebile, saense e kanna ea ba ea u tšehetsa. Mona ke mabaka a 25 a utloahalang haholo a hore u se ke ua matha.

Ha Ua Koetlisoa ho Lekane

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Semathi sa profeshenale Jeff Gaudette o ngotse hore sepheo sa hau se lokela ho ba lik'hilomithara tse 40 ka beke bakeng sa libeke tse hlano ho isa ho tse ts'eletseng haeba u batla ho netefatsa letsatsi le letle thupelong. Haeba ha o so be maemong ao, mohlomong ke mohopolo o motle ho lula kantle.


Ha U Ikemisetse ho Koetlisa ka ho Leka

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Haeba lebaka la 1 le sebetsa ho uena, ho bohlokoa hore u leke ho tseba hanyane ka hanyane. Haeba ha u so qete thupelo ea hau hobane u sa ikemisetsa ho sebetsa ka thata, mohlomong 10K ke kopi ea hau ea tee.

Bophelo ba Hau ba Sechaba bo Ka Utloa Bohloko

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Lebala lihora tse sebelisitsoeng e le mabelo. Koetliso ke boitlamo bo boholo le ho feta ba nako. Ho tla nka nako e telele ho kenya libeke tse 40-mile, 'me ho ka ba thata ho lekana boitlamo ba sechaba-haholoholo bo kenyelletsang ho ja le ho noa-ntle le mokhoa oa hau oa thupelo. Haeba ha u so itokisetse ho tela monate, mohlomong ona hase selemo sa hau.


Ho chafetsa

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Mona ke monahano o monate: O tla matha nako e telele hoo ho hohla ha letlalo la lirope tsa hao kapa borashe ea lipapali kapa tee ea hau ea k'hothone e ka u utloisang bohloko mmeleng. Limathi tsa Marathone li tla leka ho u kholisa hore sohle seo u se hlokang ke petroleum jelly kapa marikhoe a makhutšoanyane, empa na ho hlile ho bohlokoa ho ipeha kotsing?

Li-marathone li theko e boima

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Haeba u batla ho matha e 'ngoe ea li-marathone tse 25 tse holimo US u ka lebella ho bokella chelete e fetang $ 100 ho kena. Litsenyehelo tsa kakaretso ea litefiso tsa ho kena li nyolohile ka liperesente tse 35 ho tloha ka 2007, ka makhetlo a mararo le halofo ho feta inflation. Batla litlaleho. Ho merabe e meng, li-tag tsa theko e phahameng li sebetsa e le tšitiso ho ngolisoeng. Leha ho le joalo, ba kenang ha ba ts'oenyehe ho li-marathon tse kholo, 'me litefiso tsa ho ngolisa li koahela lits'ebeletso tse ntle le boithabiso le ho eketsa mehato ea ts'ireletso.


Li Utloisa Tsamaiso ea 'mele ea Hao ea ho Itšireletsa Mafung

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Ho ikoetlisa kamehla ho ka u thusa hore u lule u sa nkoe nakong ea serame le sefuba, empa boikoetliso bo bongata haholo bo ka ba le phello e fapaneng. (Tsohle ka mokhoa o itekanetseng.) Liphuputso li bontša hore ka mor'a ho ikoetlisa ka nako e telele, tse kang marathone, tsamaiso ea 'mele ea ho itšireletsa mafung e fokotseha ho fihlela libeke ka mor'a peiso, e leng se lebisang ho "keketseho ea 2-6 kotsing ea ho ba le tšoaetso e ka holimo ea ho hema," Mike Gleeson, moprofesa oa boikoetliso ba biochemistry Univesithing ea Loughborough e Leicestershire, UK e boletse polelong.

Ha e le Hantle U Hloile Ho Matha

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Haeba u rata ho matha, marathone e ka 'na ea e-ba tsoelo-pele ea tlhaho ea kemiso ea hau ea kamehla. Empa haeba u hlile u sa rate ho pepa sethala se katiloeng ka maoto, ho iqobella ho hapa peiso ea boholo bona e kanna ea se be mohopolo o motle. Ho na le bopaki bo matla bo tšehetsang taba ea hore re khomarela mesebetsi ea boikoetliso e khahlisang botho ba rona. Kahoo mamela lentsoe leo le u bolellang hore ho matha ha ho joalo eona bakeng sa hau, 'me u fumane phephetso e ngoe e ipiletsang kannete.

Ha se Tsela ea Surefire ea ho Theola Boima ba 'mele

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Ho ipehela sepheo joalo ka marathone ho ka khothatsa batho ba batlang ho thella le ho theha ka letsatsi la morabe, empa koetliso ea mabelo ha e nke sebaka sa moralo oa ho theola boima ba 'mele. Ho matha le ho matha ka kakaretso-hase kamehla ho lebisang ho theohang boima ba 'mele, haholoholo haeba o sa fetole tloaelo ea hau kapa o nka lebelo, ho ngola mothehi oa Born Fitness Adam Bornstein.

Ha se lebaka la ho ja tsohle tseo o li batlang

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Hobane feela o hloka li-carb bakeng sa mafura ha ho bolele hore li lokela ho tsoa pizza. Ee, o ntse o chesa likhalori tse ngata ho tsohle tse telele, empa seo ha se bolele hore phepo e nepahetseng ha se karolo ea bohlokoa ea koetliso e bolokehileng. Ebile, ho ja lintho tse fosahetseng ho ka felisa matla a hau kapa hoa senya ka ho sila lijo (ho feta hamorao). U betere ha u ja li-carbs tse tsoang lijong tse felletseng joalo ka raese e ntšo le quinoa, 'me u felise lebelo la hau ka protheine e fokolang bakeng sa matla le ho hlaphoheloa le mafura a bophelo bo botle ba pelo joalo ka a oli ea mohloaare le avocado. (Sheba lijo tse ling tse ntle bakeng sa limathi mona.)

U ke ke oa Potlakela

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Ha u tsepamisitse maikutlo haholo ho finyella lipakane tsa hau tsa lik'hilomithara, u ka 'na ua lumella likarolo tse ling tsa koetliso ho oela tseleng, ho latela Linako tsa ho matha makasine. "Ha re sebelisa nako eohle le matla a rona hole, re tloaetse ho hanela mesebetsi ea ntlafatso joalo ka ho ntlafatsa sebopeho le matla," mohlophisi e moholo Jonathan Beverly o ngotse ka 2011. Boemo bo botle ka ho fetisisa: Ha u be betere kapa semathi se lebelo. Boemo bo bobe ka ho fetesisa: Ho hlokomoloha sebopeho le matla a hau ho lebisa ho lematseng.

U ka ba Kotsing ea ho Finyelloa Haholo Haholo

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Ho noa metsi a mangata haholo, a tsejoang ka hore ke hyponatremia, ha se ntho e etsahalang ka seoelo empa ho thata ho a etsa. Leha ho le joalo, lipatlisiso li fana ka maikutlo a hore limathi tsa marathone e kanna ea ba se seng sa batho ba kotsing e kholo ha ho tluoa boemong bona bo tšosang. E ka 'na eaba ka mor'a peiso e boima, limathi tsa marathone li sitoa ho utloisisa ho phalla' meleng ea bona ka H2O e ngata haholo, empa ke kotsi e utloahalang.

Ha ho Motho ea Hlileng a Tsebang Mokhoa oa ho U Koetlisa ka Pholoso

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Ka mor'a likhoeli tse 26.2 tsa ho roala le ho tabola-hammoho le likhoeli tsa koetliso-batho ba bangata ba na le maikutlo a ho phomola hanyenyane ho tloha ho matha. Empa mahlale ha a tsebe hantle hore na o lokela ho qeta libeke tse 'maloa tsa bohlokoa joang kamora peiso e kholo ea ho hlaphoheloa hantle. Litsebi tse ling li tla u joetsa hore u nke letsatsi le le leng bakeng sa mile e ngoe le e ngoe eo u e mathileng, e u fe matsatsi a 26 ntle le ho matha ka thata kamora 'marathone oo. Ba bang ba tla fana ka maikutlo a taper e khutlisetsang morao, e lumellang hore butle-butle o boele o ikoetlisetse tlholisano. Empa hobane bafuputsi ba sa khone ho kopa marathone a hlaphoheloang ho matha a mang, re kanna ra se ke ra tseba hore na ho nka nako e kae, setsebi sa 'mele Timothy Noakes o bolelletse New York Times.

Hlooho ea hau ha e le hantle ha e sebakeng se nepahetseng

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Ho bonolo ho tsepamisa maikutlo ho koetliso ea 'mele le ho nka hore u tla ba le kelello e thata ha nako e fihla. Empa, ka mantsoe a senatla sa Ironman Lisa Bentley, marathone ke "nako e telele hakana ho tsepamisa mohopolo." Ha se papali ea hau ea kelello feela e hlokang ho lokisoa, hape e hloka nako ea ho hlaphoheloa - mme ha re tsebe hantle hore na ho nka nako e kae ho fenya mokhathala oo oa kelello, ebang ke.

Letlalo la hau le tla ea mefuteng eohle ea bohlanya

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Hohle ho tloha liperesente tse 30 ho isa ho tse 50 tsa limathi tse hole li tla ba le mofuta o itseng oa mathata a amanang le ho ikoetlisa, mme molao oo o kanna oa ba o phahame le ho feta har'a bahlabani, litlaleho tsa Active.com. Ehlile, ho na le maqheka a fokolang a lijo tsa khoebo ho leka ho qoba maeto a feteletseng ho ea li-porta-potties.Empa na u ne u ke ke ua rata hore li-insides tsa hau li se ke tsa kopanngoa?

U tlameha ho ja Gu

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Ho lokile, ha o a tlameha. Empa limathi tse ngata tse hole li hlapanya ka tlatsetso ea gel "e lutseng sebakeng se setle pakeng tsa mokelikeli le lijo," joalo ka ha Greatist a e beha ka mokhoa o khahlisang. E na le likarolo tsohle tsa bohlokoa tsa seneke se tiileng sa bohareng ba nako, 'me botsitso ba squishy bo etsa hore ho be bonolo ho nyanya ntle le ho roba mehato ea hau. Empa na ha u rate ho ja lijo tsa 'nete?!

Marathon e ka Utloisa Pelo Kotsi

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Tlhahlobo ea 'nete: U ka matha lebelo la marathone' me ua fokola ho feta kamoo u nahanang kateng. (Tšoarelo!) Bothata ke hore ho limathi tse sa lekaneng hantle, tšenyo ea pelo e bokelletsoeng ho matha ka lebelo le thata e ka nka likhoeli tse ngata kamora ho fihla kholeng. Litaba tse monate ke hore o tla fola, empa o kanna oa ba tlokotsing ea mathata a mang a pelo pele o etsa joalo, ho latela thuto ea 2010.

Kapa le ho e emisa

Litšoantšo tsa Getty

Ke ntho e sa tloaelehang ka mokhoa o makatsang, empa li-marathone li tsebahala hore li utloisa pelo bohloko nako le nako. Hoo e ka bang semathi se seng le se seng ho limathi tse 184,000 "o ile a tšoaroa ke lefu la pelo kamora 'marathone," Discovery e tlaleha. Limathi tse kotsing e kholo li na le boemo ba pelo, kahoo ho bohlokoa ho buisana le ngaka ea hau pele u kenella lenaneong la mofuta ofe kapa ofe.

U Semathi se Seholo sa Poraefete

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Haeba pontšo ea phatlalatsa ea boikoetliso ba hau e etsa hore u se phutholohe, tlola peiso. Ntho ea ho qetela eo u e hlokang nakong ea marathone ke ho tlosoa ke batho bao u sa ba tsebeng ba thoholetsang lebitso la hau. U ka matha ho ea fihla hole le halelele hape ka potlako kamoo u batlang ntle le ho hoeletsa balateli kapa likhau tsa ba phethelang, 'me u tla natefeloa ke hona.

Metsoalle ea Hao e Khathetse ke ho Nehelana ka Lebaka la Hao

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Ho matha bakeng sa liphallelo ha e le hantle ke tlhōlo-tlhōlo: Marathone o fumana sebaka se lakatsehang ho se seng sa mabelo ao ho leng thata ho kena ho sona ha a ntse a rua molemo sesosa se haufi le pelo ea hae nakong eo. Empa ha lekala la liphallelo le amehang ho marathone le menehelo eo ba e fumaneng e bile holimo le holimo ho tloha lilemong tsa bo-90, lipalo li bonahala li fokotseha ka 2013, New York Times litlaleho. Ka mohlala, New Marathon ea New York City, e ne e ntse e sa rekisoe libeke tse seng kae pele ho peiso, molaoli ea ka sehloohong oa New York Road Runners, Mary Wittenberg o bolelletse Linako, ba e bitsa "e e-s'o ka e e-ba teng."

"Ho thata haholo, ke lumela, ho e etsa selemo le selemo," ho hlophisitse mohlophisi oa mabelo a NYC George A. Hirsch ka limathi tse tlamehang ho fihlela litlhoko tsa monehelo e le hore li tsebe ho matha. "U khutlela letamong lona leo la metsoalle."

E ka Utloisa Mangole a Hao Bohloko

Litšoantšo tsa Getty

Hoo e ka bang motho e mong le e mong o tla u fa maikutlo a hae mabapi le hore na ho matha ho fosahetse mangole a hau kapa che. Saense e ile morao le morao, empa litsebi li lumela hore ho matha ka tlhaho ho loketse mangole a hau-hammoho le masapo le manonyeletso a mang.

Leha ho le joalo, ho na le maemo a mang a nolofalletsang ho etsa hore matha a kotsi, e leng se ka etsang hore marathone-'me koetliso eohle e be mohopolo o mobe. Maemo a mangole a teng pele kapa likotsi li ka mpefala le ho feta ke ho otla ho sa khaotseng. Bopaki bo bong bo fana ka maikutlo a hore koetliso ea marathone e ka ba kotsi ho mangole a batho ba nonneng haholo. Tsela eo leoto la hao le otlang lebatooa ka eona hammoho le ho eketsa lebelo la hau kapa lebelo la hau kapele le hona ho ka kenya letsoho mathateng a lengole, litlaleho tsa LiveScience.

E ka Baka Likhahla tsa Shin

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Ho na le likotsi tse fokolang tse tsamaeang khafetsa ho feta bohloko bona bo tšabehang lipakeng tsa leqaqailana le lengole. Ho ea ka Mayo Clinic, koetliso ea Marathone ke sejo se setle sa ho phatloha khafetsa le "li-toos tse tšabehang" -ho matha ka thata haholo, ka lebelo haholo, kapa ka nako e telele haholo. -Li-sneaks tsa khale (ho kenya e 'ngoe ea likhetho tsena tse tsotehang, tsa theknoloji e phahameng ho e-na le hoo).

U ka 'na ua ipabola libakeng tse khutšoane

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Haeba ha o motho oa tlhaho oa ho matha sebaka se selelele, o kanna oa senya matla a hau ho qeta lebelo la marathone ha o kanna oa hlola peiso e khuts'oane. Limathi tse lilemo li 20 ho ea ho 30 li etsa liperesente tse 3.3 feela tsa barupeluoa ba triathlon, ho latela Kantle , e leng se bolelang hore "tlhōlisano ea hardware lilemong tsa hau e ke ke ea hlola e e-ba tšesaane tjena." Sehlopha se tšoanang sa marathoners se etsa liperesente tse 6 tsa bankakarolo, ho latela MarathonGuide.com.

Lebala ka Pedicure

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Haeba u sa utloe eka u ka nahana ka toenail e ntšo "moetlo," e kanna ea ba nako ea boithabiso bo bocha.

Bakeng sa mabaka afe kapa afe a fosahetseng

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Hore na ke hobane ho bonahala eka motho e mong le e mong o mathile marathone kapa u ne u lula u nahana hore u tla qeta e le 'ngoe pele ho 40 kapa moena oa hau e monyane ho uena, ka maikutlo a rona a boikokobetso, lebaka le le leng feela le letle la ho etsa marathone ke hobane o hlile o batla ho . Haeba u sa etse joalo, hlōla khatello ea lithaka 'me u itlame hore u ke ke ua ikahlola - u feta mileage ea hau.

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