Momwe Mungabwezeretsere Kuthamanga Mpikisano Wautali Wonse

Zamkati

• Pompopompo Mpikisano kapena -Thamangani: Pitirizani Kusuntha
• Mphindi zochepa Mukamaliza Kutsiriza: Tambasulani
• 30-Mphindi mpaka 2 Maola Pambuyo: Kuwonjezera mafuta
• Mukafika Kunyumba: Chitani Zoyenda Zosintha
• Madzulo Atatha Mpikisano: Pezani Massage
• Tsiku Lotsatira: Samukani
• Masiku angapo otsatira
• Patapita sabata kapena awiri: Sitima yamphamvu
• Mpaka Masabata Atatu Pambuyo pake: Lowani ndi Thupi Lanu
• Onaninso za

Kaya muli ndi 5L pamabuku osangalatsa a IRL kapena mukukonzekereratu kuthana ndi theka-marathon mileage ya chochitika chomwe chatsekedwa-ndipotu, mumayika maphunziro gosh-darnit! -Zimene mumachita mukatha Mukawoloka mzere womaliza (zachidziwikire kapena ayi) ndizofunikanso chimodzimodzi ndi zomwe mudachita mpaka "tsiku la mpikisano." Ngakhale kuti kuchira kwasanduka bwinja, sizikutanthauza kuti ndi njira yodutsa kapena chinachake chomwe muyenera kudutsamo.

Zina zonse zomwe mumatenga pambuyo pothamanga kapena -race ndi momwe mumawonjezera mafuta ndikumangiriranso thupi lanu zimakupangitsani kuti mupambane bwino, kaya ndi kubwerera kumtunda wamakilomita kapena kusankha zolinga zolimbitsa thupi. Ndipo momwe mumapumulira ndi kuthira mafuta zimatha kusiyanasiyana kutengera mileage ndi mphamvu yomwe mwayendetsa. Chifukwa chake, tsatirani tsatane-tsatane, kalozera wovomerezeka ndi akatswiri kuti mubwerere kumapazi anu ndikumverera bwino-ngakhale mutakhala kutali kapena mwachangu.

Pompopompo Mpikisano kapena -Thamangani: Pitirizani Kusuntha

Zimakhala zokopa kuyimitsa nthawi yomweyo kapena kukhala pansi mutatha kuwoloka mzere weniweniwo kapena wophiphiritsa, koma mukufuna kupitiriza kuyenda, ngakhale kwa kanthawi kochepa. Corinne Fitzgerald, wophunzitsa payekha wa NSCA komanso mphunzitsi wamkulu ku Mile High Run Club ku New York City anati: "Mukangoyima pang'onopang'ono, mumapanga lactate acid ndipo izi zimakhala m'miyendo." Izi zimangokusiyani zowawa komanso zolimba mtsogolomo mpaka tsiku lotsatira. Choncho yesetsani kuthamanga kwa mphindi zisanu, kapena ngati izo zikuwoneka zosatheka, yendani mwachangu kuzungulira chipilalacho. Ngati mwangomaliza theka kapena marathon onse, ganizirani kupanga mtunda wochirawo motalikirapo. Ngakhale kuti izi zikuwoneka ngati chinthu chomaliza chomwe mungafune kuchita, ndi chitetezo chanu chabwino kuti musapweteke kwambiri. Khalani omasuka kupita pang'onopang'ono momwe mukufunikira kutaya zinyalala zonse za lactic acid m'miyendo yanu. (Zokhudzana: Chilichonse Choyenera Kudziwa Zokhudza Ma Fiber Ochepa- komanso Ofulumira)

Mphindi zochepa Mukamaliza Kutsiriza: Tambasulani

Mutagwedeza miyendoyo kunja, muyenera kutenga nthawi kuti mutambasule. Ngakhale kutambasula sikungakuthandizeni kuti musavulale kapena kuwongolera magwiridwe antchito, kungathandize dongosolo lanu lamanjenje kukhala pansi, kuyika thupi lanu pamalo opumira, akutero Blake Dircksen, D.P.T., C.S.C.S. Komanso, tiyeni tikhale owona mtima, zimangomva bwino. Chitsogozo chonse cha kutambasula pambuyo pa mpikisano ndikuti mukufuna kuti mukhale odekha, akutero Dircksen. Osakakamiza chilichonse, ndikuyimitsa ngati kupwetekako kwasanduka kupweteka kwenikweni.

Yesani masewera othamanga kuchokera ku Fitzgerald ngati simukudziwa komwe mungayambire koma mukumva kuti minofu yanu ikukhazikika. Gwirani aliyense masekondi 20-30.

Reverse hurdler:Kuchokera pomwe mwakhala, kwezani miyendo yonse patsogolo panu. Khotani mwendo wakumanja ndikuyika phazi lamanja pa ntchafu yamkati yamkati. (Zidzawoneka ngati mtengo mu yoga, koma atakhala.) Pindani patsogolo m'chiuno ndi kugwira. Kenako, sinthani mbali.

Gulugufe kutambasula: Kuchokera pamalo okhala, pindani mawondo onse awiri, ikani pansi pamapazi palimodzi ndikuwerama kutsogolo m'chiuno.

Kutambasula Quad: Kaya mutagona chammbali, m'mimba, kapena mutayimirira, pindani bondo limodzi kumbuyo kwanu, gwirani bondo kapena phazi ndikukhala ndi glute kuti mutulutse quad.

30-Mphindi mpaka 2 Maola Pambuyo: Kuwonjezera mafuta

Dircksen anati: "Zakudya zopatsa thanzi ndizofunikira kwambiri kuti muthe kuchira pambuyo pochita khama. Onetsetsani kuti mwapeza chotupitsa kapena chakudya mukamaliza (ngakhale mutapita kutali bwanji!)

Nthawi zambiri, othamanga ayenera kukhala ndi ma gramu 15 mpaka 30 a mapuloteni mkati mwa mphindi 45 mpaka ola limodzi akamaliza masewera olimbitsa thupi, akutero Pamela M. Nisevich Bede, RD, wolemba bukuli.Thukuta. Idyani. Bwerezani. Kuti mudziwe ma carbs, chulukitsani kuchuluka kwa mapuloteniwo ndi awiri kapena anayi. Kuphatikiza pa chotupitsa mwachangu, monga mkaka wa chokoleti mukamaliza, mudzafunanso kukhala ndi carb-protein combo mu chakudya chanu masana. Thupi lanu limangotembenuza shuga (kuchokera ku carbs) kukhala glycogen (zomwe minofu yanu imagwiritsa ntchito mphamvu) mwachangu, chifukwa chake ndikofunikira kutaya mafuta anu, atero a Bede.

Ziribe kanthu komwe mukupita, hydration ndiyofunikanso chifukwa othamanga ambiri amamaliza masewera olimbitsa thupi ali opanda madzi, akutero Bede. Ngati ndinu munthu amene amatuluka thukuta kwambiri pothamanga kapena ngati muthamanga nyengo yotentha komanso yachinyontho, ganizirani kuwonjezera ma electrolyte ku zakumwa zanu, monga sodium kapena potaziyamu, ku zakumwa zanu, akutero. Izi zidzakuthandizani kubwezeretsanso mchere womwe unatayika pakuyenda thukuta, zomwe zingathandize kuchira.

Pomwe mukufuna kuthira mafuta mtunda wautali ndi carbs, protein, ndi hydration, ndikofunikira makamaka ngati mwatsiriza theka kapena mpikisano wathunthu, akutero a Bede. Kwa iwo omwe adaphwanya 5K kapena 10K, kuthira mafuta ndikofunikiranso kuti mudzayimbenso m'masiku akubwerawa, koma sikofunikira kwenikweni kukwaniritsa ma carb apamwamba ndi ma protein.

Fitzgerald akuti: "Pambuyo pa mpikisano wothamanga, anthu ena samafuna kudya nthawi zonse, koma thupi lako limalakalaka china chake kuti chithandizire kuchira." China chake ndichabwino kuposa chilichonse, ngakhale ndi puloteni ndi apulo, ndiye chisankho chabwino. Mungafunenso kulingalira kuwonjezera zosakaniza zotsutsana ndi kutupa (ganizirani: turmeric, ginger, yamatcheri tart, mtedza) pazakudya zanu zapambuyo pa mpikisano kapena zokhwasula-khwasula kuti muchiritse machiritso.

"Muyenera kuthandiza thupi lanu kukonzanso ndikulimbana ndi kutupa komwe kumatsatira kuwonongeka komwe kumachitika pamene mukukankhira malire anu ndikupita patsogolo," akuwonjezera Bede. "Pofuna kukonza ndikulimbana ndi malingaliro okhudzana ndi zolimbitsa thupi, zakudya zotsutsana ndi zotupa komanso kusankha zakudya ndizofunikira."

Mukafika Kunyumba: Chitani Zoyenda Zosintha

Yang'anirani kuchira kwanu mukafika kunyumba ndi kutambasula kosunthika. Yesani kuyimilira mozungulira mchiuno, kakhosi kosunthika (pansi chidendene pang'ono kutsogolo kwa chinacho - phazi losunthika – ndikufikira pansi ndi manja onse, kenako kuyimirira, kusinthana mbali ndikupitiliza kusinthana), kapena kuyimirira mwachangu kwa quad komwe mumasinthana mbali masekondi angapo. "Mukamaliza kuthamanga, minofu yanu imakhala yotentha, koma mukadikirira mpaka tsikulo, mwakhazikika, chifukwa chake simukufuna kudumphadumpha," akutero Fitzgerald. Ichi ndichifukwa chake kutambasula kwamphamvu ndi chisankho chabwino masana, kuphatikiza mayendedwe amathanso kuthana ndi kuuma. (BTW, pali kusiyana pakati pa kutambasula kwa static ndi kutambasula kwamphamvu, ndipo chirichonse chiri ndi malo ake muzochita zanu zochira.)

Madzulo Atatha Mpikisano: Pezani Massage

Mukufuna kuyamba ndi kupitiriza machiritso mutangotha ​​​​mpikisano, ndipo izi zingaphatikizepo kutikita minofu kapena mtundu wa compression therapy - taganizirani nsapato za NormaTec recovery.Fitzgerald anati: "Mukufuna kuchiritsidwa koyenera kuti muthandize kutulutsa zonyansazo kuchokera m'miyendo."

Khalani ndi cholinga choti musungire gawo lotsatira masana, koma ngati simungathe kuzipinikiza (pambuyo pake, mumakondwerera kuti muchite), tsiku lotsatira ndikugwiranso ntchito! Taganizirani izi ngati mphatso yabwino kwa inu kuti musweretse cholinga!

Tsiku Lotsatira: Samukani

Masamba anu atha kuwoneka ngati malo abwino kudzipukutira ndikumatha tsiku lonse mutatha mpikisano kapena kuthamanga, koma izi sizingakuthandizeni. Yesani kuthamanga (kapena kuyenda mwachangu) kwa mphindi 15 zokha kapena mpaka 45 ngati muli ndi mphamvu. "Tsiku lotsatira mpikisano, kugwedezeka kwachidule ndi njira yabwino yochepetsera kuuma kwina ndikubwezeretsa magazi ku minofu imeneyo," akutero Dircksen. Ngati mukumvabe kuwawa kwa mayendedwe anu, yesani elliptical kapena mphunzitsi wina wamtanda, akutero.

Mutha kupitanso ku dziwe kapena kudumphira panjinga kuti musunthe njira yotsika kwambiri, akuti Fitzgerald. "Gwiritsani ntchito nthawi yanu kuthawa ngati njira yochitira zinthu zomwe simunachite mukamaphunzira," akuwonjezera. Ndibwino kuti mupewe kulumikizana ndi nsapato zanu kwa milungu ingapo-makamaka ngati mwamaliza kuthamanga mtunda wautali kapena kuyika ma mtunda othamanga kwambiri. Ingoyesetsani kupeza njira ina yosunthira tsiku lanu.

Masiku angapo otsatira

Tengani chodzigudubuza chanu ndikugwiritsa ntchito zisanu mpaka 10, ngakhale 20, mphindi pa quads, hamstrings, glutes, ndi ana a ng'ombe. Kafukufuku wina akuwonetsa kuti kumasulidwa kwa myofascial (kapena kuthetsa kusagwirizana mu minofu yotchedwa fascia) kuchokera ku thovu kugudubuza kumatha kulimbana ndi ululu wa pambuyo pochita masewera olimbitsa thupi. (Zokhudzana: Izi Ndi Zomwe Tsiku Lomaliza Lochira Liyenera Kuwoneka)

"Ngati mukulimbana ndi zowawa zina mdera linalake, yang'anani pang'ono pamenepo chifukwa kutulutsa thovu kumatha kukupweteketsani mtima," akutero Dircksen. Pitani kwa masekondi a 45 pa gulu la minofu ndikusunga pang'onopang'ono. (Ngati simunasungirepo chopukusira thovu, yesani imodzi mwa ogulitsa kwambiri awa.)

Patapita sabata kapena awiri: Sitima yamphamvu

Ndikofunika kwambiri kuti mupatse thupi lanu zina zonse zomwe mukufunikira popanda kubwereranso mu pulogalamu yakupha, koma kuchita zomwe zimapindulitsa minofu yomwe mudagwira mukamathamanga kumatha kukuthandizani kuti mukhale olimba. Fitzgerald amalimbikitsa zipolopolo, milatho yolimba, ndi matabwa ngati zoyeserera zochepa zolimbitsa thupi kuti mubwererenso kuzolowera momwe mumamvera.

Mpaka Masabata Atatu Pambuyo pake: Lowani ndi Thupi Lanu

Mutha kuchira kwathunthu ku 5K m'masiku ochepa, koma marathon? Imeneyo ndi nkhani ina. "Mutha kukhalabe akuchira ngakhale patatha milungu itatu, chifukwa chake ndikofunikira kuzindikira izi ndikupatsanso thupi lanu nthawi yayitali musanabwerere kuntchito yanu," akutero Fitzgerald. "Monga momwe mumayenera kuyenda mtunda wautali tsiku la mpikisano lisanafike, muyenera kumasukanso pambuyo pake." Mverani thupi lanu ndikutenga nthawi yochuluka momwe mungafunire kuti mupumule ndikuchira.

M'masiku ndi masabata pambuyo pa mpikisano waukulu, zinthu zofunika kwambiri zomwe muyenera kuziganizira ndi zakudya, kugona, kucheza, ndi masewera olimbitsa thupi, akutero Dircksen. "Kutikita minofu, kupukutira thovu, komanso kulimbitsa thupi, ndi njira zabwino zopezera nthambi ya parasympathetic yamanjenje, [yotsala ndi kupukusa dongosolo], yomwe imathandizira kuthandizira kuchira ndi kubwezeretsa, koma sayenera kutenga malo a chakudya chopatsa thanzi, kugona, ndi malingaliro azaumoyo, "akutero.

Onaninso za