Njira Zobwezeretsa Pambuyo pa Marathon Mudzafunadi Kuyesera

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Mutha kudziwa zomwe mukufuna kuchita mukangomaliza mpikisano wa marathon kapena theka (idyani, khalani, idyani, bwerezani), koma ntchitoyo simatha pomwe muwoloka mzere womaliza.

M'malo mwake, dongosolo lolimba lochira silingangokuthandizani kuti mubwererenso mwachangu, komanso litha kuteteza chiopsezo chilichonse chovulala. Osadandaula, ayi zonse ntchito (moni, kutikita minofu!). Pemphani malangizo omwe angakuthandizeni kuti mubwerere pambuyo pa mileage yayikulu.

Idyani Chilichonse Chimene Mukufuna Usiku Uwo

Pambuyo pa zonse, inu anachita ingothamangitsani ma 26.2 mamailosi (kapena 13.1-akadali, ndiyofunika kuchita chikondwerero). “Cholinga chake ndi kupezanso mphamvu zimene munagwiritsa ntchito pa mpikisanowu ndi kuchita zimenezi m’njira yoti muzisangalala,” akutero Krista Austin, Ph.D., mphunzitsi wa kasewero yemwe wagwirapo ntchito limodzi ndi a Meb Keflezighi. (Kwa ife, izo zikutanthauza pizza.)

Ingoyang'anani pakudzazanso masitolo anu a carbs, kulimbikitsa mapuloteni abwino, ndi kumwa madzi ambiri, akutero Terrence Mahon, mphunzitsi wochita bwino kwambiri wa Boston Athletic Association. Nkhani yabwino ndiyakuti mwina mukulakalaka kale zakudya zambiri izi. Mpikisano wothamanga kwambiri umakhuthula nkhokwe zanu za glycogen (zosungiramo mphamvu zama carbs) ndipo nthawi zambiri mumakhala kuti mulibe madzi m'thupi, akufotokoza. "Kumanga masitolo kumbuyo kwa ASAP kudzathandiza kukonza kuwonongeka kwa minofu kuchoka pamtunda wa makilomita 26.2 ndikugwiranso ntchito kuchepetsa kutupa." (Zokhudzana: Zinthu 3 Zoyenera Kuchita Mukamaliza Kulimbitsa Thupi)

Yang'anani Njira Yoyamba Yotuluka Pabedi

"Muyenera kukhala opweteka kwambiri, kuyambira zala zanu mpaka ku miyendo yanu, ndipo simungakhale okonzeka," akutero Mahon. Akukulangizani kuti muzichita kangapo mukadali pabedi kuti muthandizire kutulutsa magazi m'miyendo yanu musanabwerere kuntchito. "Ndimakonda kupanga mabwalo angapo a akakolo komanso kutambasula pang'ono komwe ndimabweretsa mawondo anga pachifuwa kuti ndimasule minofu yanga, ma glutes, ndi kutsikira pang'ono pang'ono."

Mukadzuka? Sunthani. "Kupititsa patsogolo kayendedwe ka magazi kukuthandizani kuti muyambe kuchira," akutero a Matt Delaney, a C.S.C.S. Kudumpha kwa minofu ya kuyenda kumathandiza kubwezeretsa magazi kumtima, akufotokoza. "Chifukwa chake dzukani mupite koyenda pang'ono kuti muthandizire pantchitoyi."

Chitani Chinachake Tsiku Lotsatira (Osangothamanga)

"Cholakwika chachikulu chomwe anthu amapanga pambuyo pa mpikisano ndikuti amasiya kuyenda," akutero Austin. Koma imeneyo ndi no-no yayikulu. Kuchita masewera olimbitsa thupi m'masiku otsatira mpikisanowu kumatha kuthandiza kwambiri kuti thupi lisamafooke komanso kuti azitha kuyenda, akutero.

Koma kuthamanga sikuli ndendende yankho. “Sindikufuna kuti wina azithamanga kukathamanga n’kumangothamanga kapena kunjenjemera m’njira yosiyana kwambiri ndi mmene amathamangira,” akutero Mahon. (Izo zidzakulitsa chiwopsezo chanu chovulala.)

M'malo mwake, khalani chete patsogolo. "Simukufuna kuyesa kuthamanga kwambiri kapena motalika kwambiri milungu iwiri kapena itatu mutatha mpikisano." Amakonda kusunga nthawi yayitali kwambiri pa ola limodzi kapena kuchepera mpaka masiku 14 athunthu achitika. Zomwezo zimaphunzitsanso zolemera komanso ntchito yolimbikira yomwe imafunikira ntchito yambiri yamiyendo. "Thupi lanu limafunikira nthawi kuti limangidwenso ndipo mukalilola kutero m'milungu iwiri kapena itatu yoyambirira pambuyo pa mpikisano, limalimbikanso."

Yesani kusambira pang'ono. "Kukhala wopingasa komanso kuchita masewera olimbitsa thupi ndi njira yabwino yopezera magazi kuchokera pamtima kupita kumiyendo mwako mosavuta," akutero Mahon. Yoga, kukwera njinga zopepuka (ie, osati SoulCycle), ndi kutambasula kungathandizenso. Pambuyo masiku asanu akugwira ntchito yopepuka, yesetsani masiku asanu ampumulo, Austin akutero.

Idyani Zomwe Mumadya Tsiku Lotsatira

"Nthawi zambiri anthu amakhulupirira kuti mpikisano wampikisano umakupatsani mwayi wodya chilichonse chomwe mukufuna masiku angapo pambuyo pa mpikisano," akutero a Austin. Nkhani zoipa: Sizimatero. "Kunena zowona, marathon ndi chochitika chochepa chokwanira kuti titha kupezanso mphamvu zomwe timagwiritsa ntchito kuthamanga munthawi yomwe mpikisano utatha." Izi zikutanthauza kuti ngati zakudya zanu nthawi zambiri zimakhala ndi mapuloteni ochepa kwambiri, ma carbs okhala ndi michere (ganizirani: quinoa ndi zipatso), ndi mafuta athanzi, bwererani ku tsiku lotsatira.

Kuziziritsa, Kenako Konzekera

Mwinamwake simungafune kuviika thupi lanu lonse mu madzi ozizira ozizira, koma 10- kwa mphindi 15 osambira oundana masiku atatu kapena asanu oyambirira pambuyo pa mpikisano adzachita zodabwitsa chifukwa cha kupweteka kwa minofu, akutero Mahon. Tsiku limodzi kapena awiri pambuyo pa marathon (mutatha kuthiranso madzi), Mahon amakhalanso wokonda kutentha (osati kotentha) malo osambira amchere a Epsom. "Izi zimagwira ntchito yabwino kwambiri pakufewetsa minofu komanso kupereka magnesiamu yomwe ikufunika kwambiri m'dongosolo."

Khalani Wosamala

Yoga, kutambasula, ndi kupukuta thovu zonse ndizothandiza kwambiri kuchira, inde-koma popeza thupi lanu lapsa kale (ndipo simukufuna kuwononga minofu), muyenera kutero. modekha, akutero Mahon. Monga akunenera: "Ino si nthawi yakufunafuna phindu kapena kutsimikizira kuti ndinu olimba potulutsa ma quads anu ndi chitoliro cha PVC."

Gwiritsitsani Kutikita

Kukonzekera zovuta mukangothamanga sikukugwiritsa ntchito bwino kwambiri. "Ndi bwino kudikirira mpaka zizindikiro zowopsa za kuwonongeka kwa minyewa zitatha musanakonzekere kutikita minofu," akutero Delaney. "Izi zitha kupezeka paliponse kuyambira maola 48 mpaka sabata kutengera mbiri yakuphunzitsidwa kwanu komanso dongosolo lakukonzanso." Lingaliro lodziwika: Mukufuna kuti thupi lichiritse musanalimenyenso, atero Mahon. (Nazi zabwino zamaganizidwe ndi thupi zolimbitsa thupi.)

Khazikani mtima pansi

"Asayansi azamasewera angakuwuzeni kuti zitha kutenga milungu itatu kapena inayi yabwino mpaka zolembera zonse zotupa m'magazi mwanu zibwererenso kumtunda pambuyo pa marathon," akutero Mahon. "Chifukwa chake, ngakhale ungamve bwino kunja, ukhoza kumenyedwa mkati."

Zachidziwikire, ngati mutadula gawo lamaphunziro anu, mutha kumva kuti ndinu Wabwino mutatha maola 48 kapena 72, atero Austin. "Kubwezeretsa kumadalira kwambiri kuchita zolimbitsa thupi zolimbitsa thupi kuti patsiku lothamanga thupi lanu lisadabwitsidwe ndi mphamvu zomwe limafunikira kuyamwa."

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