Ungabuya Kanjani Ekugijimeni Umjaho Wanoma Liphi Ibanga

-Delile

• Ngokushesha Post-Race noma -Run: Qhubeka Uqhubeke
• Amaminithi Ambalwa Ngemva Kokuqeda Kwakho: Yelula
• Imizuzu engama-30 kuya emahoreni amabili ngemuva: Refuel
• Uma Ufika Ekhaya: Yenza Ukunyakaza Okunamandla
• Kusihlwa Ngemuva Kohlanga: Thola Ukubhucungwa
• Usuku olulandelayo: Hambisa
• Izinsuku Eziningi Ezilandelayo: I-Foam Roll
• Isonto noma Amabili Kamuva: Amandla Esitimela
• Kuze Kufike Emavikini Amathathu Kamuva: Ngena Nomzimba Wakho
• Buyekeza kwe-

Noma ngabe unayo i-IRL fun-run 5K ezincwadini noma usahlela ukubhekana ne-mile-marathon mileage yomcimbi okhanselwe manje — ngemuva kwakho konke, ufaka ukuqeqeshwa gosh-darnit! —Wena okwenzayo ngemuva weqa umugqa wokuqeda (okubonakalayo noma okunye) kubaluleke kakhulu njengalokho okwenzile kwaholela "osukwini lomjaho." Nakuba ukululama sekuphenduke igama elincane, lokho akusho ukuthi kuyindlela edlulayo noma into okufanele uyishayele umoya.

Okunye okuthatha ngemuva kokugijima noma -mjaho nokuthi uwuthela kanjani uphethiloli futhi uwakhe kabusha umzimba wakho kukusethela ukunqoba kwakho okukhulu okulandelayo, noma ngabe lokho kubuyela kumawashi wewashi noma ukukhetha umgomo ohlukile wokuqina. Futhi ukuthi uphumula kanjani futhi ufake uphethiloli kungahluka kanjani kuye ngemayela namandla okufaka lapho usebenza. Ngakho-ke, landela lesi sinyathelo ngesinyathelo, umhlahlandlela ogunyazwe uchwepheshe ukuze ubuyele ezinyaweni zakho futhi uzizwe umuhle—kungakhathaliseki ukuthi uya kude kangakanani noma ngokushesha kangakanani.

Ngokushesha Post-Race noma -Run: Qhubeka Uqhubeke

Kungenzeka ukuthi ulinge ukuma ngokushesha noma uhlale phansi ngemuva kokuwela lowo mugqa wangempela noma ongokomfanekiso, kepha ufuna ukuzama ukuqhubeka nokunyakaza, noma ngabe kuyisikhashana nje. "Uma uyeka ngokushesha, ukhiqiza i-lactate acid futhi ezohlala emilenzeni," kusho uCorinne Fitzgerald, umqeqeshi womuntu siqu we-NSCA kanye nomqeqeshi oyinhloko e-Mile High Run Club eNew York City. Lokhu kuzokushiya ukhathazeke kakhulu futhi uqine ngokuhamba kwesikhathi kuze kufike usuku olulandelayo. Ngakho-ke hlose ukugijima imizuzu emihlanu noma, uma lokho kuzwakala kungenakwenzeka, hamba ngokushesha uzungeza ibhulokhi. Uma usanda kuqeda isigamu noma imarathon egcwele, cabanga ukwenza leli banga lokutakula libe yisikhashana. Yize lokho mhlawumbe kuzwakala kuyinto yokugcina oyofuna ukuyenza, kuyindlela yakho yokuzivikela ekulweni nobuhlungu bokuhlanya. Zizwe ukhululekile ukuhamba kancane njengoba udinga ukukhipha yonke leyo doti ye-lactic acid emilenzeni yakho. (Okuhlobene: Konke Okufanele Ukwazi Ngokwe-Musical Fowers- kanye ne-Fast-Twitch Muscle Fibers)

Amaminithi Ambalwa Ngemva Kokuqeda Kwakho: Yelula

Ngemva kokunyakazisa leyo milenze, kufanele ufune ukuthatha isikhathi ukuze welule. Nakuba ukuzelula kungeke ngempela kukusize ugweme ukulimala noma uthuthukise ukusebenza kahle, kungasiza isimiso sakho sezinzwa sehlise umoya, kubeke umzimba wakho esimweni sokuphumula, kusho uBlake Dircksen, D.P.T., C.S.C.S., umelaphi womzimba kanye nomqeqeshi ogijima e-Bespoke Treatments. Futhi, masithembeke, kuzwakala kumnandi nje. Umhlahlandlela ojwayelekile wokwelula ngemuva komjaho wukuthi ufuna ukuwugcina umnene, kusho u-Dircksen. Ungaphoqi lutho, futhi yeka uma ubuhlungu buphenduka ubuhlungu bangempela.

Zama lezi zindlela ezisuka ku-Fitzgerald uma ungazi ukuthi ungaqala kuphi kodwa usuvele uzwe imisipha yakho iqina. Bamba ngayinye imizuzwana engu-20-30.

Buyisela isichitho:Ukusuka endaweni ehlezi, yelula yomibili imilenze iqonde phambi kwakho. Gobisa umlenze wesokudla bese ubeka unyawo lwesokudla ethangeni elingaphakathi kwesokunxele. (Kuzobukeka njengokuma kwesihlahla ku-yoga, kepha kuhleliwe.) Goba phambili okhalweni bese ubamba. Bese, shintsha izinhlangothi.

I-Butterfly elula: Ukusuka endaweni ehleli phansi, goba amadolo womabili, beka izinyawo phansi ndawonye futhi ugobe phambili okhalweni.

Ukunweba kwe-Quad: Kuphakathi kokuthi ulele ngohlangothi, isisu, noma umile, gobisa idolo elilodwa ngemuva kwakho, bamba iqakala noma unyawo bese ubamba i-glute ukukhipha isikwele.

Imizuzu engama-30 kuya emahoreni amabili ngemuva: Refuel

"Ukudla okunomsoco kuyinto ebaluleke kakhulu ukukusiza ukuthi ululame ngemuva komzamo onzima," kusho uDircksen. Ngakho-ke qiniseka ukuthi uthola isidlo noma isidlo ngemuva kokuqeda kwakho (noma ngabe uhamba ibanga elingakanani!) Futhi ukwenze kube yi-carb-protein combo.

Ngokuvamile, abagijimi kufanele bahlose cishe amagremu angu-15 kuya kwangu-30 amaprotheni phakathi nemizuzu engu-45 kuya ehoreni elilodwa ngemva kokuqeda ukuvivinya umzimba, kusho uPamela M. Nisevich Bede, R.D., umbhali wencwadi ethi.Umjuluko. Yidla. Phinda. Ukuze unqume ama-carbs, phindaphinda lelo count lamaprotheni ngamabili kuya kwamane. Ngaphandle kokudla okulula, njengobisi lwe-chocolate ngemuva kokugijima, uzofuna ukuba ne-carb-protein combo ekudleni kwakho ngokuhamba kosuku, futhi. Umzimba wakho ungakwazi kuphela ukuguqula i-glucose (isuka kuma-carbs) ibe i-glycogen (okusetshenziswa imisipha yakho ukuze uthole amandla) ngokushesha okukhulu, ngakho-ke kubalulekile ukukhipha uphethiloli wakho, kusho u-Bede.

Noma ngabe uhamba ibanga elingakanani, i-hydration nayo iyisihluthulelo ngoba abagijimi abaningi baqeda ukuzivocavoca besesimweni esomile, kusho uBede. Uma ungumuntu ojuluka kakhulu ngesikhathi ugijima noma uma ugijima esimweni sezulu esishisayo nesinomswakama kakhulu, cabanga ukufaka ama-electrolyte eziphuzweni zakho, njengesodium noma i-potassium, eziphuzweni zakho, usho kanje. Lokhu kuzokusiza ukuthi ugcwalise amaminerali alahlekile ngokujuluka okujulukayo, okungasiza ekubuyiseni.

Ngenkathi ufuna ukufaka uphethiloli ngemuva kwanoma yiliphi ibanga nge-carbs, amaprotheni, kanye ne-hydration, kubaluleke kakhulu uma usuqede uhhafu noma umjaho ophelele, kusho uBede. Kulabo abachoboze i-5K noma i-10K, ukufaka i-refueling kusabalulekile ukuze ukwazi ukusebenza futhi ezinsukwini ezizayo, kepha akubalulekanga kangako ukuhlangabezana nalezo zibalo eziphezulu ze-carb namaprotheni.

“Ngemuva kwe-marathon abanye abantu abafuni ukudla ngaso sonke isikhathi, kodwa umzimba wakho usuke ulangazelela okuthile okuwusiza ululame,” kusho uFitzgerald. Okuthile kungcono kungelutho, ngakho-ke noma kuyibha yamaprotheni ne-apula, lokho kuyisinqumo esiqinile. Ungahle uthande ukucabanga ukungeza izithako ezilwa nokuvuvukala (cabanga: i-turmeric, i-ginger, ama-cherries we-tart, amantongomane) ekudleni kwakho kwangemuva komjaho noma isidlo sokudla ukuze ukhuthaze ukuphulukiswa.

"Kudingeka usize umzimba wakho ulungise futhi ulwe nokuvuvukala okulandela ukuwohloka okwenzeka lapho ucindezela umkhawulo wakho futhi uthuthuka," kunezela u-Bede. "Ukusiza ukulungisa nokulwa nemizwa yobuhlungu obuhlobene nokuzivocavoca, ukudla okulwa nokuvuvukala nokukhetha ukudla kubalulekile."

Uma Ufika Ekhaya: Yenza Ukunyakaza Okunamandla

Lawula ukutakula kwakho uma ufika ekhaya ngokuzelula okunamandla. Zama ukuma iziyingi zama-hips, i-hamstring enwebekayo (gaya isithende esisodwa kancane ngaphambi kwesinye-unyawo lugotshwe-futhi ufinyelele phansi ngezandla zombili, bese usukuma, ushintshe izinhlangothi bese uqhubeka ukushintshanisa), noma i-quad yokuma esheshayo elula lapho ushintshanisa izinhlangothi njalo ngemizuzwana embalwa. "Uma usuqedile ukugijima, imisipha yakho ifudumele, kodwa uma ulinda kuze kube sekupheleni kosuku, upholile, ngakho-ke awufuni ukugxumela ngqo ekubambeni okumile," kusho uFitzgerald. Yingakho izintambo eziguquguqukayo ziyisinqumo esihle kamuva emini, futhi ukunyakaza kungasiza ekuvimbeleni ukuqina. (BTW, kunomehluko phakathi kokwelula okumile nokwelula okuguquguqukayo, futhi ngakunye kunendawo yakho ohlelweni lwakho lokutakula.)

Kusihlwa Ngemuva Kohlanga: Thola Ukubhucungwa

Ufuna ukuqala futhi uqhubeke nenqubo yokuphulukisa ngokushesha ngemuva komjaho, futhi lokho kungabandakanya ukusikhipha ngobungcweti noma uhlobo oluthile lokwelashwa kokucindezelwa — cabanga ngamabhuthi wokutakula kaNormaTec."Ufuna inqubo yokwelashwa enempilo ukuze usize ukukhipha le nkunkuma ngaphandle kwemilenze," kusho uFitzgerald.

Khomba ukubhukha iseshini ozoyenza kamuva ngosuku, kodwa uma ungakwazi ukuyiminyanisa (phela, unokuthile okumele ukwenze), nangosuku olulandelayo (izi)kusebenza nalo! Kuthathe njengesipho esizuzwe kahle kuwe sokuchoboza umgomo!

Usuku olulandelayo: Hambisa

Amashidi akho angahle abonakale njengendawo efanelekile yokugoqeka futhi achithe usuku ngemuva komjaho noma isikhathi eside, kepha lokho ngeke kwenze imisipha yakho ibe yinhle. Zama ukugijima (noma ukuhamba ngamandla) imizuzu eyi-15 noma kufika ku-45 uma unamandla. "Ngosuku olulandelayo ngemuva komjaho, i-shakeout emfushane iyindlela enhle yokunciphisa lokho kuqina nokubuyisa ukuphuma kwegazi kuleyo misipha," kusho uDircksen. Uma usazizwa izinhlungu zokuhamba kwakho, gxumela kwi-elliptical noma omunye umqeqeshi wesiphambano, uphakamisa.

Ungaya futhi echibini noma ugibele ibhayisikili ukuze uthole indlela ephansi yokuhamba, kusho uFitzgerald. “Sebenzisa isikhathi sakho sokuphumula ekugijimeni njengendlela yokwenza izinto ongazange uzenze ngesikhathi uziqeqesha,” uyanezela. Kulungile ngokuphelele ukugwema ukubopha izicathulo zakho zokugijima amanye amasonto ambalwa—ikakhulukazi uma uqedele ukugijima ibanga elide noma ufake amamayela ashesha kakhulu, amafushane. Vele uhlose ukuthola enye indlela yokunyakaza osukwini lwakho.

Izinsuku Eziningi Ezilandelayo: I-Foam Roll

Thatha i-roller yakho bese usebenzisa imizuzu emihlanu kuya kweyishumi, noma engama-20, kuma-quads akho, imisipha, i-glutes, namathole akho. Olunye ucwaningo lukhombisa ukuthi ukukhishwa kwe-myofascial (noma ukuqeda ukungezwani kuzicubu ezixhumene ezaziwa njenge-fascia) kusuka ekugoqeni amagwebu kungalwa nokuqaqamba kwemisipha ngemuva kokuzivocavoca. (Okuhlobene: Yilokhu Okufanele Kubukeke Usuku Lokubuyisela Okuphelele)

"Uma ulwa nobuhlungu obuthile endaweni ethile, gxila lapho njengoba ukugingqika amagwebu kungaba nomphumela omuhle wokuguqula ubuhlungu," kusho uDircksen. Iya cishe imizuzwana engama-45 ngeqembu ngalinye lemisipha bese uyigcina ihamba kancane. (Uma ungakagcini nge-roller foam okwamanje, zama omunye walaba abathengisa kakhulu.)

Isonto noma Amabili Kamuva: Amandla Esitimela

Kubaluleke kakhulu ukunikeza umzimba wakho konke okudingayo ngaphandle kokubuyela emuva ohlelweni lokuzivocavoca umbulali, kodwa ukwenza izinto ezizuzisa imisipha oyisebenzisile ngenkathi usebenza kungakusiza ukuthi ubuyele emuva futhi uhlale uqinile. U-Fitzgerald uncoma amagobolondo e-clamshell, amabhuloho acwebezelayo, namapulangwe njengezivivinyo ezimbalwa zokuqala zesisindo somzimba ukuze wethule kabusha isimiso sakho uma uzizwa.

Kuze Kufike Emavikini Amathathu Kamuva: Ngena Nomzimba Wakho

Ungase ululame ngokugcwele ku-5K ezinsukwini ezimbalwa nje, kodwa umjaho webanga elide? Leyo yindaba ehlukile. "Kungenzeka ukuthi usalulama ngisho emasontweni amathathu kamuva, ngakho-ke kubalulekile ukukuqaphela lokho bese unika umzimba wakho isikhathi esithe xaxa ngaphambi kokuba ubuyele ekusebenzeni kwakho," kusho uFitzgerald. "Njengoba nje kufanele uhambe ibanga elide ngaphambi kosuku lomjaho, kufanele uphinde ubuyele kuwo ngemuva kwalokho." Lalela umzimba wakho bese uthatha isikhathi esiningi njengoba udinga ukuphumula futhi ululame.

Ezinsukwini nasemasontweni emva komjaho omkhulu, izinto ezibaluleke kakhulu okufanele ugxile kuzo ngukudla, ukulala, ukuzijabulisa nokuzivocavoca umzimba okuncane, kusho uDircksen. "Ukubhucunga, ukugoqa igwebu, nokusebenza komzimba, kuyizindlela ezinhle zokubandakanya igatsha le-parasympathetic lesistimu yezinzwa, [ulunye uhlelo lokugaya nokugaya], okuwusizo ekwenzeni lula ukululama nokubuyiselwa, kodwa akufanele kuthathe indawo yokudla okunempilo, ukulala, nezinhlelo zempilo yengqondo, "usho kanje.

Buyekeza kwe-