IziCwangciso zokuBuyisela emva kweMarathon Ngokwenyani uya kufuna ukuzama

Umxholo

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Ungazi ukuba ufuna ntoni * emva kwembambano okanye isiqingatha semarathon (yitya, hlala, yitya, phinda), kodwa umsebenzi awupheli ngokufanelekileyo xa uwela umgca wokugqibela.

Ngapha koko, isicwangciso esiluqilima sokubuyisela asinakukunceda ukuba ubuye umva ngokukhawuleza, kodwa sinokukhusela nawuphi na umngcipheko wokwenzakala. Sukuba nexhala, ayisiyiyo konke umsebenzi (Molo, massage!). Funda malunga neengcebiso zokubuyisela kwimeko yesiqhelo ezikunceda ukuba ubuye umva emva kweekhilomitha ezinkulu.

Yitya Nantoni na Oyifunayo Ngobo busuku

Emva kwakho konke, wena uyenzile baleka i-26.2 yeekhilomitha (okanye i-13.1-isekhona, kufanelekile ukubhiyozela). “Injongo kukubuyisela amandla obuwasebenzisileyo kugqatso nokwenza oko ngendlela ekushiya uziva wanelisekile,” utsho uKrista Austin, Ph.D., umqeqeshi wemidlalo osebenze noMeb Keflezighi. (Kuthi oko kuthetha ukuba ipitsa.)

Gxila nje ekugcwaliseni kwakhona iivenkile zakho ze-carbs, ukukhuthaza iprotein esemgangathweni, kunye nokusela amanzi amaninzi, utshilo uTerrence Mahon, umqeqeshi osebenza kakhulu kwiBoston Athletic Association. Iindaba ezimnandi zezokuba unqwenela okuninzi koku kutya sele kukhona. Umdyarho omde kakhulu ukhupha itanki yakho yeevenkile ze-glycogen (iivenkile zamandla zeecarbs) kwaye kunokwenzeka ukuba uphelelwe nangumzimba, uyachaza. "Ukwakha iivenkile ukubuyisela emva ASAP kuya kunceda ukulungisa umonakalo wemisipha ekusebenzeni iikhilomitha ezingama-26.2 kwaye isebenze ekunciphiseni ukuvuvukala." (Idibeneyo: 3 Izinto zokwenza emva kokuSebenza)

Bukela eliya nyathelo lokuqala ukuphuma ebhedini

"Uya kuba buhlungu kakhulu, ukusuka ezinzwaneni zakho ukuya emilenzeni yakho, kwaye ungeke ulungele," kusho uMahon. Ucebisa ukuba wenze ukolula okumbalwa ngelixa ulele ebhedini ukunceda ukuzisa ukuhamba kwegazi emilenzeni ngaphambi kokuba babuyele emsebenzini. "Ndiyathanda ukwenza izangqa ze-ankle kunye neendlela ezimbalwa apho ndinyusa amadolo am esifubeni sam ukuze ndikhulule i-hamstrings, i-glutes, kunye ne-back back kancinane."

Nje ukuba uvuke? Hambisa. "Ukuphucula ukujikeleza kuya kunceda ekuphulukaneni kwakho," utshilo uMatt Delaney, uC.S.C.S., umqeqeshi weTier X kunye nonyango oluchanekileyo e-Equinox Columbus Circle. I-muscular contractions yokuhamba inceda ukubuyisela igazi entliziyweni, uyachaza. "Vuka ke uhambe uhambe kancinci ukunceda kule nkqubo."

Yenza Into Usuku olulandelayo (sukubaleka)

"Eyona mpazamo inkulu eyenziwa ngabantu emva kwe-marathon kukuba bayeke ukuhamba," kusho uAustin. Kodwa loo nto inkulu hayi-hayi. Ukuzivocavoca ukukhanya kwiintsuku ezilandela ugqatso kunokunceda kakhulu ukubuyisela umzimba ngokugcina umzimba ungakhuli kwaye ugcine uluhlu lokuhamba, utshilo.

Kodwa ukubaleka akunjalo ngokuchanekileyo isisombululo. "Andifuni ukuba umntu aphume abaleke kwaye kufuneka ashukume okanye adlale ngendlela engafaniyo kwaphela nendlela abaqhele ngayo," utshilo uMahon. (Oko kuya kunyusa umngcipheko wakho wokulimala.)

Endaweni yoko, thatha lula xa ubaleka ngaphambili. "Awufuni kuzama ukubaleka ngokukhawuleza okanye ixesha elide kakhulu kwiiveki ezimbini ukuya kwezintathu emva kogqatso." Uyakuthanda ukugcina elona xesha lide libalekileyo kwiyure okanye ngaphantsi kude kube ngumsitho weentsuku ezili-14. Kuyafana nokuqeqeshwa kobunzima kunye nomsebenzi onzima wokumelana ofuna umsebenzi omninzi womlenze. "Umzimba wakho udinga ixesha lokuphinda wakhe kwaye xa uvumela ukuba wenze njalo kwiiveki ezimbini ukuya kwezintathu emva kogqatso, uya kubuya ngamandla."

Zama ukuqubha ukukhanya. "Ukuma ngokuthe tyaba kunye nokwenza umthambo yeyona ndlela ilungileyo yokwenza ukuba igazi lihambe ukusuka entliziyweni yakho liye emilenzeni yakho ngendlela elula," utshilo uMahon. I-Yoga, ukukhwela ibhayisikile elula (okt, hayi iSoulCycle), kunye nokuzolula kunokunceda. Emva kweentsuku ezintlanu zomsebenzi okhanyayo, jolisa kwiintsuku ezintlanu zokuphumla, utshilo u-Austin.

Yitya Ngendlela Oqhele Ukutya Ngayo Ngomhla Olandelayo

UAustin uthi: “Amaxesha amaninzi abantu bakholelwa ukuba umdyarho weembaleki uvumela ukuba utye nantoni na oyifunayo kwiintsuku emva kogqatso. Iindaba ezimbi: Ayenzi. "Kuyo yonke inyani, umdyarho weemarike sisiganeko esifutshane ngokwaneleyo esinokuthi sifumane amandla asetyenzisiweyo kwimidyarho ngexesha elilandela ugqatso." Oko kuthetha ukuba ukuba ukutya kwakho kuqhele ukwenziwa ziiproteni ezijiyileyo, ii-carbs ezityebileyo zezondlo (cinga: iquinoa kunye neziqhamo), kunye namafutha asempilweni, buyela kuloo suku olulandelayo.

Kupholile, emva koko uzifudumeze

Mhlawumbi awuyi kufuna ukucwilisa umzimba wakho wonke kwindawo yokuhlambela ebandayo, kodwa i-10- ukuya kwi-15 yemizuzu yokuhlamba umkhenkce kwiintsuku zokuqala ezintathu ukuya kwezintlanu emva kogqatso kuya kwenza imimangaliso ngenxa yobuhlungu bemisipha, utsho uMahon. Usuku okanye ezimbini emva komdyarho (emva kokuba uphinde wavuselelwa), iMahon ikwangumntu ofudumeleyo (ongashushu) webhafu yetyuwa ye-Epsom. "Lo ngumsebenzi olunge kakhulu ekuthambiseni izihlunu kunye nokubonelela ngemagniziyam ebuyela kwinkqubo."

Lumka Ukuqengqeleka

I-yoga, ukuzolula, kunye nokuqengqeleka kwamagwebu zizinto zonke eziluncedo zokubuyisela, ewe-kodwa kuba umzimba wakho sele uvutha kakhulu (kwaye awufuni kubangela umonakalo ongakumbi), kufuneka uzenze. ngobunonoUtsho uMahon. Njengokuba ebeka: "Ngoku ayiloxesha lokufuna iinzuzo zokuguquguquka okanye ukungqina ukuba unzima kangakanani ngokukhupha ii-quads zakho ngombhobho wePVC."

Yima ngeMassage

Ukucwangcisa i-rubdown kanye emva kokubaleka kwakho ayilona ukubheja kwakho okuhle. "Kungcono ukulinda de iimpawu ezixhomis 'amehlo zomonakalo wemisipha eziye zathomalala phambi kokumisela ukuthanjiswa," utshilo uDelaney. "Oku kunokuba naphi na ukusuka kwiiyure ezingama-48 ukuya kwiveki ngokuxhomekeke kwimbali yakho yoqeqesho nakwisicwangciso sokubuyisela kwimeko yesiqhelo." Umbono ngokubanzi: Ufuna ukuba umzimba uphile ngaphambi kokuwubetha kwakhona, utshilo uMahon. (Nazi iingqondo kunye nomzimba kunye nokufumana umyalezo.)

Linda

"Oososayensi bezemidlalo baya kukuxelela ukuba kungathatha iiveki ezintathu ukuya kwezine zilungile de zonke iimpawu zokukrala egazini lakho zibuyele kumanqanaba aqhelekileyo emva komdyarho," utshilo uMahon. "Ke, nangona ungaziva ulungile ngaphandle, usenokubethwa ngaphakathi."

Ewe, ukuba ukhaba isicwangciso sakho soqeqesho, unokuziva ulungile emva kweeyure ezingama-48 okanye ezingama-72, utshilo u-Austin. "Ukubuyisela kwimeko yesiqhelo kuxhomekeke kakhulu ekusebenzeni ngokufanelekileyo kuqeqesho ukuze ngosuku lomdyarho umzimba wakho ungothuki kakhulu yimikhosi ekufuneka uyifunile."

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