Post-Marathon Recovery Strategies Iwe Unozonyatso Kuda Kuedza

Zvemukati

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Unogona kuziva zvaunoda * kuita nekukurumidza mushure memamarathon kana hafu yemarathon (idya, gara, idya, dzokorora), asi basa harifanirwe kupera chaiko kana uchinge wapfuura mutsetse.

Muchokwadi, chirongwa chakasimba chekudzoreredza hachingokubatsira iwe kudzoka nekukurumidza, asi chinogona kudzivirira chero njodzi yekukuvara. Usanetseka, hazvisi zvese shanda (hello, masaja!). Verenga pamusoro pemazano ekudzoreredza ayo anokubatsira kudzosera kumashure mushure memakiromita makuru.

Idya Chero Zvaunoda Usiku Hwacho

Mushure mezvose, iwe akaita ingomhanya 26.2 mamaira (kana 13.1-zvakadaro, ibasa rakakodzera kupemberera). "Chinangwa ndechekuwanazve simba rawakashandisa mujaho uye kuzviita nenzira inokusiya uchinzwa kugutsikana," anodaro Krista Austin, Ph.D., murairidzi wemitambo uyo akashanda nevanhu vakaita saMeb Keflezighi. (Kwatiri, zvinoreva pizza.)

Ingotarisa pakuzadza zvitoro zvako zve carbs, kuwedzera mapuroteni akanaka, uye kunwa mvura yakawanda, anodaro Terrence Mahon, murairidzi wepamusoro weBoston Athletic Association. Nhau dzakanaka ndedzekuti iwe pamwe unoshuvira yakawanda yeizvi zvekudya kare. Marathon inopedza tangi yako yezvitoro zveglycogen (zvemagetsi ezvitoro zvecarbs) uye iwe unogona kunge wapererwa nemvura zvakare, anotsanangura. "Kuvaka zvitoro kunotsigira ASAP kuchabatsira kugadzirisa kukuvara kwemhasuru kubva kumhanya 26.2 mamaira uye zvakare kushanda mukudzikisa kuzvimba." (Yakabatana: 3 Zvinhu Zvokuita Mushure meKurovedza)

Tarisa Iyo Yekutanga Nhanho Kubva Mubhedha

"Unosungirwa kuve unorwadza, kubva pazvigunwe kusvika kumusoro kusvika kumakumbo ako, uye ungangodaro usina kuzvigadzirira," anodaro Mahon. Anokurudzira kuita zvishoma uchiri pamubhedha kuti ubatsire kuunza kumwe kubuda kweropa kumakumbo ako vasati vadzokera kubasa. "Ndinoda kuita denderedzwa remakumbo pamwe chete nekutambanudza zvishoma apo ndinounza mabvi angu kusvika pachipfuva changu kuti ndisunungure hamstrings yangu, glutes, uye kuderera shure zvishoma."

Paunenge wamuka? Fambisa. "Kunatsiridza kutenderera kunobatsira mukupora kwako," anodaro Matt Delaney, C.S.C.S., murairidzi weTier X uye murapi wemaoko paEquinox Columbus Circle. Iyo mhasuru contractions yekufamba inobatsira kudzosa ropa kumoyo, anotsanangura. "Saka simuka uende kunofamba zvishoma kuti ubatsire kubatsira neiyi nzira."

Ita Chimwe chinhu Zuva Rinotevera (Ingo Usamhanya)

"Kukanganisa kukuru kunoita vanhu post-marathon ndeyekuti vanomira kufamba," anodaro Austin. Asi iyo hombe kwete-kwete. Chiedza chechiedza mumazuva anotevera mujaho chinogona kubatsira zvakanyanya kupora nekuchengetedza muviri kubva mukukura wakaomarara uye nekuchengetedza mafambiro, anodaro.

Asi kumhanya hakusi chaizvo mhinduro yacho. "Ini handidi kuti mumwe munhu aende kunomhanya uye anofanirwa kudhudhudhu kana kubhuroka nenzira isingaite nhanho yavo yekumhanya," anodaro Mahon. (Izvi zvinowedzera njodzi yako yekukuvara.)

Pane kudaro, zvitore nyore pakumhanya kumberi. "Iwe haudi kuyedza uye kumhanya zvakanyanya kana kureba kwenguva yakareba kwemavhiki maviri kana matatu mushure mekumhanya." Anoda kuchengeta kumhanya kwenguva yakareba paawa kana zvishoma kusvika mazuva gumi nemana akazara-chiitiko. Izvozvowo zvinoenda kunodzidziswa uremu uye rakaoma kuramba basa rinoda basa rakawanda remakumbo. "Muviri wako unoda imwe nguva yekuvakazve uye kana iwe uchiibvumira kuti idaro mumavhiki maviri kusvika matatu ekutanga mushure memujaho, iyo yakasimba ichadzoka."

Edza kushambira kushoma. "Kuva yakatwasuka uye kurovedza muviri inzira huru yekuita kuti ropa rifambe kubva pamoyo wako kuenda kumakumbo ako nenzira iri nyore," anodaro Mahon. Yoga, kuchovha bhasikoro (kureva, kwete SoulCycle), uye kutambanudza kunogona kubatsira. Mushure memazuva mashanu ebasa rakareruka, tarisa kwemazuva mashanu azere ekuzorora, Austin anodaro.

Idya Nzira Yaunowanzo Dya Zuva Rinotevera

“Kazhinji vanhu vanotenda kuti marathon inokupa mvumo yekudya chero chaunoda kwemazuva mushure memujaho,” anodaro Austin. Nhau dzakaipa: Hazviiti. "Muchokwadi chese, marathon chiitiko chipfupi chakakwana zvekuti tinogona kuwana simba rinoshandiswa mukumhanya munguva yekutevera mujaho." Izvi zvinoreva kuti kana kudya kwako kuchiwanzo kuve nemaprotein akaonda, macarbs ane hupfumi (funga: quinoa nemichero), nemafuta ane hutano, dzokera kune iro zuva rinotevera.

Chitonhodza, Wozodziya

Iwe haungade kunyudza muviri wako wese mubhavhu rinotonhora rinotonhora, asi gumi- kusvika gumi nemashanu-maminetsi echando mabhati mazuva matatu kusvika mashanu ekutanga kumhanya-nhanho achaita zvishamiso zvekusuruvara kwemhasuru, anodaro Mahon. Zuva rimwe kana maviri mushure memarathon (mushure mekunge wadzoreredzwa mvura), Mahon ari zvakare fan yekudziya (kwete kupisa) Epsom munyu yekugezera. "Iri rinoita basa rakanaka chose pakupfavisa mhasuru pamwe nekupa imwe magnesium inodiwa zvakare muchirongwa."

Ngwarira Kukunguruka

Yoga, kutambanudza, uye kupupuma kwefuro zvese zvinobatsira zvekudzoreredza, hongu-asi sezvo muviri wako watonyanya kupisa (uye iwe usingade kukonzera kumwe kukuvara kwetishu), unofanirwa kuzviita. zvinyoro nyoro, anodaro Mahon. Sezvaanotaura: "Ino haisiriyo nguva yekutsvaga mukana wekuchinjika kana kuratidza kuti wakaomarara sei nekuburitsa ako mapaipi nepombi yePVC."

Batisisa paMasaji

Kuronga rubdown mushure mekumhanya kwako haisi bheji yako yakanaka. "Zvakanakisa kumirira kudzamara zviratidzo zvekukuvara kwemhasuru zvadzikira usati waronga kukwiza muviri," anodaro Delaney. "Izvi zvinogona kuva chero kubva pamaawa e48 kusvika pavhiki zvichienderana nenhoroondo yako yekudzidzira uye chirongwa chekudzorera." Pfungwa huru: Unoda kuti muviri upore usati waurova zvakare, anodaro Mahon. (Heano pfungwa nemuviri zvakanakira kuwana masaji.)

Shivirira

"Masayendisiti ezvemitambo anokuudza kuti zvinogona kutora vhiki nhatu kana ina dzakanaka kusvika mamaki ekudzivirira muropa rako adzoka mumatanho apera mushure memakwikwi," anodaro Mahon. "Saka, kunyangwe uchinzwa zvakanaka kunze, iwe unogona kurohwa mukati."

Ehe, kana iwe ukarova bhuti yehurongwa hwako hwekudzidzisa, unogona kunzwa A-zvakanaka mushure memaawa makumi mana nemasere kana makumi manomwe nemaviri, anodaro Austin. "Kudzoreredza kunoenderana zvakanyanya nekuita kwakakodzera kurovedza mukudzidzira kuitira kuti pazuva remujaho muviri wako usanyanye kuvhunduka nemasimba aanoda kupinza."

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