Kū ka jogging i ka lā mai ka jogging i nā manawa ʻē aʻe o ka lā no kona wela. He aha nā hiʻohiʻona o ka holo ʻana i ka lā e kamaʻilio ai mākou i kēia ʻatikala o kēia lā.
Nā lole holo lā
ʻO ka holo ʻana i nā lole i ke ao he māmā ia, akā ʻaʻole pono ʻoe e holo i luna a me nā T-shirt lima ʻole inā ʻaʻole lawa ʻoe a ʻākā maoli paha kou ʻili i ka lā o ka lā. Inā maikaʻi ʻoe me kou ʻāhinahina, a laila holo.
ʻAʻole hiki holo me ka pālule ʻole... Ke holo ʻoe me ka ʻole o ka pālule, ʻo ka paʻakai e puka mai me ka hou ka mea e mau ai ma kou kino a hake i kou mau pores. ʻO ka mea e paʻakikī ai ka holo ʻana. Lawe ke T-shirt a T-shirt paha i ka hapa nui o ka hou ma luna ona iho, a kau ka paʻakai ma ka ʻili o ka ʻili i nā mea liʻiliʻi.
ʻAʻole pono ke kūʻai aku i nā lole holo kūikawā. Inā ʻoe e hana, e ʻōlelo, nā mea kaua, a iā ʻoe nā lako kaua, e like me nā pōkole hōʻoluʻolu a me kahi pālule, a laila holo i loko o lākou.
Inu wai, mai kali no ka make wai
E hoʻomanaʻo i ke kānāwai nui: ʻo ka make wai ka make wai. A me ka make wai ʻana, ʻoiai ma kahi pākēneka liʻiliʻi, hoʻoweliweli e hoʻonui i ke ʻano maʻamau. No laila, inu iki i ka holo holoʻokoʻa i ʻole ʻoe e ʻona nui, akā ʻaʻole hoʻi e ala ka manaʻo o ka make wai.
ʻOi aku ka maikaʻi e holo ai i ke ala ke loaʻa nā kumu o ka wai inu - nā punawai, nā kolamu. A i ʻole lawe wai me ʻoe. Hiki iā ʻoe ke hāpai i kou lima, a i ʻole hiki iā ʻoe ke kūʻai i kahi kāʻei kūikawā no nā mea holo i pili ai nā ʻōmole.
E ʻauʻau a komo i ka pāpale
Maʻalahi loa e kiʻi i ka wela a i ʻole ka sunstroke ʻoiai e holo ana, ke hele a ma waho a ma waho + 30 a ma loko o ke kino e piʻi aʻe ma luna o +38. No laila, e mālama i kou kino i ka maikaʻi e like me ka hiki ke holo. E ninini ma luna o nā wāwae, nā lima, ke kino. E ninini pono ma luna o kou poʻo, no ka mea inā ʻaʻohe ou headgear, a laila hiki i ka wai ke lilo i mea hōʻele no ka sunstroke, ʻoiai e hoʻomoʻa hou ka lā i nā kulu wai. ʻOi aku ka maikaʻi e pulu i ka pāpale a kau ma luna o ke poʻo.
Hanu pono a nānā i kou puʻuwai a me kou poʻo
Hanu a ka ihu a me ka waha. He paʻakikī e hanu i ka wā wela ma muli o ka haʻahaʻa o ka haʻahaʻa. ʻO ka hanu ʻana ma kou ihu wale nō ʻaʻole e hāʻawi iā ʻoe i lawa ka oxygen. No laila, pono e apo ʻia e ka ihu a me ka waha. Hanu kaulike.
A nānā pono i kou ʻano, ʻoi aku kou puʻuwai a me kou poʻo. Inā manaʻo ʻoe e hoʻomaka ana ʻoe e "lana", pouli ia i kou mau maka, a ʻeha paha kou puʻuwai, a laila hele mua i kahi ʻanuʻu, a laila kū a noho i ka honua. Ke haʻalele ʻoe, hoʻi i ka hale. ʻAʻole pono ke kino i nā overloads.
I mea e hoʻomaikaʻi ai i kāu mau hopena i ka holo ʻana ma nā wahi waena a me nā mamao, pono ʻoe e ʻike i ke kumu o ka holo ʻana, e like me ka hanu pololei, ʻenehana, hoʻomehana, ka hiki ke hana i ka eyeliner pololei no ka lā o ka hoʻokūkū, hana i ka ikaika ikaika i ka holo a me nā mea ʻē aʻe. No laila, paipai wau iā ʻoe e hoʻomaʻamaʻa iā ʻoe iho me nā hōʻike aʻo wikiō ʻokoʻa e pili ana i kēia a me nā kumuhana ʻē aʻe mai ka mea kākau o ka pūnaewele scfoton.ru, kahi āu i kēia manawa. No ka poʻe heluhelu o ka pūnaewele, manuahi nā aʻoaʻo aʻo wikiō. No ka loaʻa ʻana iā lākou, kau inoa wale nō i ka nūpepa, a i loko o kekahi mau kekona e loaʻa iā ʻoe ka haʻawina mua ma ke kaʻina e pili ana i ke kumu o ka hanu kūpono i ka wā e holo ana. Kakau inoa ma aneʻi: Ke holo nei i nā ʻōlelo aʻo wikiō ... Ua kōkua kēia mau haʻawina i mau kaukani mau kānaka a kōkua pū kekahi iā ʻoe.
