- 1 Kamore e kholo ea ka hare bakeng sa mokotla oa senya oa metsi ho boloka metsi a lekaneng ha u hloa, u matha kapa u rotha
- Lithapo tse 2 tsa mahetla li ka lokisoa hore li be bolelele bo loketseng ka li-buckles
- Peipi e le 'ngoe ea ho hula e kentsoeng mahetleng hore ho be bonolo ho fumana metsi
- Phanele e bonolo ea morao e nang le foam e tlatsitsoeng e etsa hore mosebelisi a ikutloe a phutholohile ha a e roala
- 1 Lebanta la sefuba ho etsa hore marapo a mahetleng a se thellehe ha mosebelisi a sisinyeha le bolelele bo ka lokisoa ke buckle.
- Lintho tse bonts'ang maikutlo ho hohela tlhokomelo le ho thusa mosebelisi ho qoba kotsi e kholo kamoo ho ka khonehang
Ho roala hamonate: Lithapo tse feto-fetohang li thusa ho hlophisa pakete ea hydration ho latela litlhoko tsa hau.Bakeng sa bapalami ba libaesekele, hydration e lumellana hantle pakeng tsa mahetla a mangata, e le ho se tšoase letho ha u ntse u palama baesekele kapa u hahlaula.Ha ho bapisoa le pakete ea setso ea hydration, ea rona e beha boima mokokotlong oa hau ho fapana le mahetla a hau, kahoo e u thusa ho boloka matla a mangata.
Boima bo fokolang : Mokotla oa hydration o etselitsoe ho palama baesekele tseleng /running/ Ho palama lithaba.Vest e bobebe le e tsitsitseng ea hydration pack e lula e u boloka u le sehlohlolong ha u le kantle.
Moqapi o qaqileng: Mokotla oa senya oa metsi o ka har'a phaposi e ka hare 'me phala e monyang e tsitsitsoe mahetleng, kahoo bobeli ba bona ba ke ke ba sisinyeha ha ba ikoetlisa.Lithapo tsa mahetla tse feto-fetohang le lebanta la sefuba li etsa hore mokotla oa hydration o loketse batho ba lipalo tse fapaneng.
Sireletsehile thepa: Thepa e bonahatsang ka lehlakoreng le ka morao le ka moralo oa likhoele e ntlafatsa polokeho ea marathone le tsela e mathang maemong a lefifi.
Ho sheba ka sehloohong
Phanele e ka morao