Amasu Okubuyisela I-Post-Marathon Uzofuna Ukuwazama

-Delile

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Ungase wazi ukuthi *funa* ukwenzani ngokushesha ngemva komjaho webanga elide noma uhhafu wemarathon (dla, hlala, udle, phinda), kodwa umsebenzi awupheleli kahle lapho uwela umugqa wokugcina.

Eqinisweni, uhlelo oluqinile lokutakula alikwazi ukukusiza kuphela ukubuyela emuva ngokushesha, kepha futhi lungavikela noma iyiphi ingozi yokulimala. Ungakhathazeki, akunjalo konke umsebenzi (sawubona, misa!). Qhubeka ufunde ukuze uthole amathiphu okuthola kabusha akusiza ukuthi ubuyele emuva ngemva kwemayela elikhulu.

Yidla Noma Yini Oyifunayo Ngalobobusuku

Phela wena wenza vele ugijime amamayela angu-26.2 (noma u-13.1-namanje, kuwumsebenzi okufanele uwubungaze). "Inhloso ukuthola amandla owasebenzisile kulo mjaho futhi ukwenze ngendlela ezokushiya uzizwe wanelisekile," kusho uKrista Austin, Ph.D., umqeqeshi wezokusebenza osebenze nabadlali abafana noMeb Keflezighi. (Kithina, lokho kusho i-pizza.)

Vele ugxile ekugcwaliseni kabusha izitolo zakho zama-carbs, ukugcwalisa amaprotheni ekhwalithi enhle, nokuphuza amanzi amaningi, kusho uTerrence Mahon, umqeqeshi osebenza kahle kakhulu weBoston Athletic Association. Izindaba ezimnandi ukuthi kungenzeka ukuthi usufisa kakhulu lokhu kudla. Umjaho webanga elide uthulula ithangi lakho lezitolo ze-glycogen (izitolo zamandla zama-carbohydrate) futhi kungenzeka ukuthi nawe uphelelwe amanzi emzimbeni, uyachaza. "Ukwakha izitolo kusekela i-ASAP kuzosiza ukulungisa ukulimala kwemisipha kusukela ekugijimeni amamayela angu-26.2 futhi kusebenze ekunciphiseni ukuvuvukala." (Okuhlobene: Izinto ezi-3 okufanele uzenze ngemuva kokuzivocavoca)

Buka Isinyathelo Sokuqala Sokuphuma Embhedeni

"Kuzodingeka ube buhlungu kakhulu, kusukela ezinzwaneni zakho kuze kufike emilenzeni yakho, futhi ungase ungakulungeli," kusho uMahon. Usikisela ukwelula okumbalwa ngenkathi usesembhedeni ukusiza ukuletha ukugeleza kwegazi emilenzeni yakho ngaphambi kokuba babuyele emsebenzini. "Ngithanda ukwenza imibuthano yamaqakala kanye nokunwebeka okumbalwa lapho ngiletha khona amadolo ami esifubeni sami ukuze nje ngithukulule imisipha yami, i-glutes, ne-low back yami kancane."

Uma usuvukile? Hambisa. "Ukwenza ngcono ukusakazwa kwegazi kuzosiza ekululameni kwakho," kusho uMatt Delaney, uC.S.C.S., umqeqeshi weTier X nomelaphi wezandla e-Equinox Columbus Circle. Ukuncipha kwemisipha kokuhamba kusiza ukubuyisa igazi enhliziyweni, uyachaza. "Ngakho sukuma uhambe kancane ukuze usize ukusiza ngale nqubo."

Ingabe Okuthile Ngosuku olulandelayo (Ungagijimi nje)

“Iphutha elikhulu abantu abenza ngemuva kwemarathon ukuthi bayeke ukunyakaza,” kusho u-Austin. Kepha leyo ngu-cha omkhulu. Ukuzivocavoca okulula ezinsukwini ezalandela umjaho kungasiza kakhulu ekululameni ngokugcina umzimba ungakhuli futhi ngokugcina ukunyakaza okuningi, esho.

Kodwa ukugijima akunjalo impela ikhambi. "Angifuni ukuthi umuntu aphume ayogijima futhi kufanele ashicilele noma ahlehle ngendlela engafani neze nokugijima kwakhe okujwayelekile," kusho uMahon. (Lokho kuzokhuphula ingozi yakho yokulimala.)

Kunalokho, thatha kalula ngaphambili. "Awufuni ukuzama ukugijima kakhulu noma isikhathi eside kakhulu emasontweni amabili kuya kwamathathu amahle ngemuva komjaho." Uthanda ukugcina ukugijima okude kakhulu ngehora noma ngaphansi kuze kube yizinsuku eziyi-14 ezigcwele zangemuva komcimbi. Okufanayo kuya ekuqeqesheni isisindo nomsebenzi wokumelana kanzima odinga umsebenzi omningi womlenze. "Umzimba wakho udinga isikhathi sokuwakha futhi uma uwuvumela kakhulu ukuthi wenze njalo kulawo masonto amabili kuya kwamathathu okuqala ngemuva komjaho, uzobuya uqine."

Zama ukubhukuda okulula. "Ukungavundlile nokuzivocavoca umzimba kuyindlela enhle yokuhambisa igazi lisuke enhliziyweni yakho liye emilenzeni yakho ngendlela elula kakhulu," kusho uMahon. I-Yoga, ukugibela ibhayisikili elilula (okungukuthi, hhayi iSoulCycle), nokunwebeka nakho kungasiza. Ngemva kwezinsuku ezinhlanu zomsebenzi olula, hlose ukuphumula izinsuku ezinhlanu ezigcwele, kusho u-Austin.

Yidla Indlela Odla Ngayo Ngokuvamile Ngakusasa

"Esikhathini esiningi abantu bakholelwa ukuthi umncintiswano wokugijima uyakunika ilungelo lokuthi udle noma yini oyifunayo izinsuku ezimbalwa ngemuva komjaho," kusho u-Austin. Izindaba ezimbi: Akunjalo. "Empeleni, imarathon ngumcimbi omfishane ngokwanele ukuthi singathola amandla esisetshenzisiwe emijahweni ngesikhathi esisheshayo silandela umjaho." Lokho kusho ukuthi uma ukudla kwakho kuvame ukwenziwa ngamaprotheni anciphile, ama-carbs acebile ngomsoco (cabanga nge-quinoa nezithelo), namafutha anempilo, buyela kulokho ngosuku olulandelayo.

Kuphole, Bese Kufudumeza

Cishe ngeke ufune ukucwilisa umzimba wakho wonke kubhavu elibandayo elibandayo, kepha amabhati okugeza eqhwa emizuzu eyi-10 kuya kwengu-15 izinsuku ezintathu kuya kwezinhlanu zokuqala ngemuva komjaho uzokwenza izimangaliso zokukhathazeka kwemisipha, kusho uMahon. Usuku noma ezimbili ngemva kwebanga (ngemuva kokubuyiselwa emanzini), uMahon ubuye abe umlandeli wamabhavu kasawoti e-Epsom afudumele (angashisi). "Lokhu kwenza umsebenzi omuhle kakhulu ekuthambiseni izicubu kanye nasekubuyiseleni i-magnesium edingeka kakhulu ohlelweni."

Qaphela Ukugingqika

I-Yoga, ukuzelula, nokugingqika amagwebu konke kuyizinsizakusebenza ezinkulu zokutakula, yebo-kepha njengoba umzimba wakho usuvele uvuvukele (futhi awufuni ukudala umonakalo owengeziwe wezicubu), udinga ukukwenza ngobumnene, kusho uMahon. Njengoba ebeka: "Manje akusona isikhathi sokufuna izinzuzo zokuguquguquka noma ukufakazela ukuthi unzima kangakanani ngokukhipha ama-quads akho ngepayipi le-PVC."

Bamba Ukubhucungwa

Ukuhlela i-rubdown ngemuva nje kokuqalisa akuyona ukubheja kwakho okuhle kakhulu. "Kungcono ukulinda kuze kube yilapho izimpawu ezinzima zokulimala kwezicubu eziqhubekayo ngaphambi kokuhlela ukubhucungwa," kusho uDelaney. "Lokhu kungaba kusuka emahoreni angama-48 kuze kube yisonto kuye ngomlando wakho wokuqeqeshwa nohlelo lokutakula ngokuphelele." Umbono ovamile: Ufuna umzimba ululame ngaphambi kokuwushaya futhi, kusho uMahon. (Nazi izinzuzo zomqondo nezomzimba ngokuthola ukusikhipha.)

Iba nesineke

"Ososayensi bezemidlalo bazokutshela ukuthi kungathatha amasonto amathathu kuya kwamane kuze kube yilapho zonke izimpawu zokuvuvuka egazini lakho zibuyela emazingeni ajwayelekile ngemuva komjaho," kusho uMahon. "Ngakho-ke, yize ungazizwa ulungile ngaphandle, usengashaywa ngaphakathi."

Kunjalo, uma ukhahlele isinqe sohlelo lwakho lokuqeqesha, ungase uzizwe ulungile ngemva kwamahora angu-48 noma angu-72, kusho u-Austin. "Ukululama kuncike kakhulu ekwenzeni umsebenzi ofanele ekuqeqesheni ukuze ngosuku lomjaho umzimba wakho ungashaqiswa kakhulu amandla okudingeka uwamunce."

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