Kupita kumapeto kwa marathon ndi kupambana kwakukulu. Inu mwatengera thupi lanu ku malire ndipo tsopano inu mukhoza kusangalala ndi chigonjetso chanu ndi kuyamba pa njira yochira. Tsopano, ndi momwe mungadzisamalire nokha kuti muwone msanga msanga.
Zimene Mungachite Pambuyo Pambuyo Panu Pamaliza
Kuchita kwanu kumangoyamba kumapeto. Zimene mumachita mwamsanga zingapangitse kusiyana.
- Tengani Space Blanket Iwo Amakupatsani Inu : Thupi lanu liziziziritsa mofulumira ngakhale mutakhala okhumudwa kufika kumapeto. Gwiritsani ntchito pepala la kutentha kumene amakupatsani kotero kuti musakhale ndi dontho la kutentha kwa thupi, lomwe lingapangitse kusasinthasintha kosasinthasintha komanso kugwa.
- Pitirizani Kusuntha Ngati Mungathe : Pitirizani kuyendayenda pang'onopang'ono kumalo omalizira pamene mukudya ndi kumwa. Yendani pafupi mphindi 15 kuti minofu yanu isapangidwe.
- Mbalame Yodzidzimutsa Kubwezeretsa Chakudya ndi Kumwa : Nthawi yabwino yobwezeretsanso mphamvu zanu zamadzi ndi madzi tsopano. Imwani zakumwa masewera ndi madzi. Pewani mowa ndi caffeine pamene angakuchititseni kukupatsani mphamvu. Ngati simunayambe kukodza mkati mwa maola asanu ndi limodzi mutatha mpikisanowu, funsani chithandizo chamankhwala, mwina mwakhala mukutsutsidwa kwa impso. Idyani zakudya zopangira zakudya zamagazi komanso zakudya zamchere. Mafakitala a potaziyamu monga nthochi ndi abwino.
- Nausea : Dziwani kuti anthu ambiri amatha kupwetekedwa mtima atamaliza. Ngati mumasanza, mudzafunika kudzibweretsanso nokha, ndikumwa masewera ndi njira imodzi yabwino yochitira. Sakani kuti mukhalebe pansi.
- Kuchulukitsa : Kutenthetsa modzichepetsa kumakhala bwino, koma pewani kutambasula mwamphamvu pamene minofu yanu yayamba kugwira ntchito mwakhama komanso kuonongeka.
- Zovala Zouma : Kulowa zovala zoyera, zouma zidzakuthandizani kutaya kutentha kwa thupi. Ndibwino kuti mukhale nawo ena mu thumba lanu lakuthamanga kapena kuti abweretse kwa inu ndi mnzanu kapena mnzanu.
Kuvulala kwa Marathon Kumene Kufunika Kuthandizidwa Amankhwala
Mwina simungathe kufika pamapeto.
Ngati mubwera mkati kapena mumamva bwino, muyenera kuthandizidwa.
- Chihema Chamankhwala : Mverani gulu lachipatala pamapeto. Ngati akuganiza kuti mukusowa thandizo kapena kuwona, simungatsutsane nawo. Ubongo wanu ndi wokazinga, ndipo ndi omwe amadziwa zomwe akuchita.
- Kutaya madzi m'thupi ndi kutentha kwa thupi : Mwinamwake mumakhala otsika kwambiri kwa madzi ( kutaya madzi ) kapena mungakhale ndi kusamvana kwa mchere wochuluka kwambiri komanso madzi ambiri ( hyponatremia ). Ngati mwadutsa mfundo yomwe simungabwererenso kwa enawa, gulu lachipatala lingayambe IV ndipo lidzakuyang'anirani mpaka mutatha kukodza. Pa milandu yoopsa, mukhoza kutengedwera kuchipatala. Ngati mukudzisamalira nokha, imwani zakumwa zosewera zamchere ndi zakumwa zamchere m'malo mwa madzi omveka. Okhazikika pang'onopang'ono, monga oyendayenda, ndi gulu lomwe liri pangozi yambiri ya hyponatremia.
- Kupweteka ndi Mphuno : Ngati mgwirizano uli wofiira ndi wotupa ndi wopweteketsa kwambiri, sizingowonjezereka. Ino ndi nthawi ya RICE: kupuma, ayezi, kuponderezana, ndi kukwera . Mungathe kumaliza thandizo lachipatala chifukwa cha kupweteka kwa nkhawa kapena kuvulaza kwakukulu.
- Musakhale nokha : Mutha kukhumudwa kapena kutuluka mdima pambuyo pa marathon. Musayendetse nokha kapena kukhala nokha kwa maola 12 oyambirira. Mukufunikira bwenzi pambuyo pa marathon kuti akuyang'ane pa mavuto azachipatala. Ngakhale ngati muli dokotala nokha, mulibe chiweruzo pambuyo pa marathon; mukusowa wina kuti achite zimenezo. Zizindikiro za kupwetekedwa ndi kupweteka kwa mtima ndizovuta kwambiri. Kusokonezeka mu thupi lanu mchere pa marathon (hyponatremia) kungayambitse mavuto a mtima ndipo mwinamwake kumayambitsa imfa mwadzidzidzi. Anthu amatha kufa ndiokha pazipinda zawo za hotelo pambuyo pa marathon.
Kubwereranso Kunyumba Pambuyo pa Marathon
- Malo Okhazikika : Konzani ulendo wanu wobwerera kwanu kuti mukhale ndi nthawi yokhala pa malo amodzi kapena mungakhale ouma kwambiri kuti mutuluke pagalimoto. Ngati mukuyenda panyumba ndi ndege, dzipatseni tsiku kuti mutsegule musanayambe kuthawa.
- Sungani Mphindi 15 : Mukafika kunyumba, konzekerani kuyenda pang'ono kwa mphindi khumi kapena khumi ndi zisanu kuti mupitirize kutentha thupi lanu.
- Kuzizira kosalala kapena Epsom Salts Momwemonso : Khalani kunja kwa otentha. Kusamba kosamba kungapangitse kuwonongeka kwa minofu kale yomwe ikutha kale mu lactic acid. Kusamba kofunda kapena kusamba ndi bwino. Gwiritsani ntchito bokosi lonse la Epsom salt mumsamba wofunda kuti thupi lilowerere kuthandiza kuthetsa ululu ndi kupweteka.
- Chakudya Chokondwerera Chakudya ndi Marathon : Chakudya chapamwamba cha carb ndi mapuloteni chimapatsa thupi lanu mafuta kuti ayambe kuchira. Ino ndi nthawi ya phwando la pasitala. Pewani mowa. Ngati mukuyenera kukhala ndi chofufumitsa, mowa wotsika kwambiri kapena mowa wosamwa mowa ndiwo wosankha kwambiri. Pitirizani kumwa zakumwa masewera, juzi zam'madzi, ndi madzi madzulo onse.
- Kupweteka kwapweteka : Muyenera kudziwa poyamba impso zanu zikugwira ntchito ndipo kuthamanga kwanu kukubwerenso mwachidziwikire pokhala okhoza kukodza. Ndiye mutha kutenga ululu wanu wokondweretsa.
- Gwiritsani Blisters Ndi Zowawa Zanu : Gwiritsani ntchito njira yabwino yosakaniza kuyamwa mabelitete amodzi . Phimbani malo otentha ndi mabulters ang'onoang'ono okhala ndi mabanki omenyera kuti athe kuchiritsa.
- Pitani ku Bedi : Mutha kugona ngati akufa, kapena mungakhale ovuta kugona chifukwa cha ululu ndi kuuma, koma kugona ndi nthawi yomwe thupi limadzikonza bwino. Nkhondo ndikugona pambuyo pa marathon.
Sabata yowonjezera Pambuyo pa Marathon
- Valani Medal & Shirt : Muyenera kusangalala, musamachite manyazi kuvala malaya anu omalizira komanso ndondomeko yanu kuti mugwire ntchito kapena kusukulu tsiku lotsatira. Ena amatha kukondwa ndi mwayi wakuyamikirani komanso kukuthandizani. Mudzakhala chitsanzo kwa abwenzi anu ndi banja lanu.
- Masewera a Marathon a Pambuyo : Mwinamwake mudzamva kutopa ndi kupsinjika sabata pambuyo pa marathon. Izi ndi zachilendo, ndikuyembekeza ndikukonzekera. Zimachoka pamene mukuchira. Anthu ambiri amakumana ndi masewera olimbitsa thupi. Ngati sakadutsa ndi chisamaliro, funsani thandizo lachipatala ngati mankhwala akusintha m'thupi lanu ndi ubongo zikanakhoza kukulowetsani kuchipatala, matenda owopsya ndi owopsya omwe angasinthidwe ngati atagwidwa mofulumira.
- Zovuta ndi Zovuta : Mukhoza kuyembekezera minofu kuti iwonongeke yomwe simukudziwa kuti munali nayo. Pamene mudatopa pa nthawi ya marathon, mkhalidwe wanu ndi phindu lanu linasintha kugwiritsa ntchito minofu simukugwiritsa ntchito kwambiri pamene mukuyenda kapena kuyenda. Ululu ukhoza kuchepetsedwa, kuyembekezera kuti ukuwonekera kwa masiku awiri kapena anayi otsatira.
- Kuchulukitsa : Mungafune kukonza masewera olimbitsa thupi kwa tsiku kapena awiri mutatha mpikisano kuti muthetse minofu ndi minofu yolimba. Kupaka minofu ndibwino, simukufuna kuwononga minofu yomwe ikukonzekera.
- Kudya kwa Marathon Chakudya ndi Chakudya Chakudya : Idye zakudya zabwino. Thupi lanu lidzafuna carbs, mapuloteni, ndi zakudya kuti amangenso minofu yowonongeka. Musayambirenso kudya zakudya zolemetsa mpaka sabata yoyamba. Ngati muli ndi zilakolako, muzitsatira moyenera. Thupi lanu lingakhale likukuuzani chomwe chikusowa. Zikhoza kukhala zikusowa nkhumba, zipatso, ndi nsomba, koma mwinamwake sizikusowa zowonjezera kuposa keke imodzi ya chokoleti, kotero gwiritsani ntchito moyenera.
- Kulemera Kwambiri Kupititsa Patatha-Marathon: Mukhoza kuzindikira mapaundi awiri kapena anayi pokhapokha mutatha mpikisano, mwinamwake kuchokera kusungirako madzi monga minofu yanu kukonza ndi kumanganso. Musawope ndi kuyamba kudya. Kudya zakudya zabwino ndi zakudya zokwanira kuti mumangenso ndi kukonza thupi lanu. Kulemera kwa bloat kudzabwera mkati mwa sabata pokhapokha mutakhala mukudya mopitirira muyeso. Musayambe kapena kuyambiranso kuperekera chakudya kwa sabata.
- Kuyambanso Kuyenda Mogwirizana ndi Kuthamanga : Ngati muli ndi malonda, phokoso lanu lidzatayidwa mpaka atachiritsidwa, choncho malire kuyenda kwanu ndikuthamanga kwa mphindi 15 mpaka 30 pokhapokha atachiritsidwa. Maulendo anu ndi kuthamanga ayenera kukhala mofulumira. Gwiritsani ntchito pokhapokha kuti mutulutse minofu yolimba.
- Osayenda maulendo ataliatali kapena kuthamanga kwa Mlungu umodzi : Ngakhale mapazi anu ali bwino, malire kuyenda mpaka pansi pa ola limodzi ndipo muthamangire kumapeto kwa mphindi 30 sabata yoyamba pamene mukuchira.
- Kugona : Thupi lanu limamanga minofu ndikudzikonza yokha. Pezani marathon ambiri.
Gawo Loyamba la Marathon Yotsitsimula
- Kubwereranso Kuyenda ndi Kuthamanga : Akatswiri amanena kuti mudzipatse masabata anayi kapena asanu kuti mupulumutse pambuyo pa marathon musanayambe kuphunzira mwakhama kapena kuthamanga. Kwa anthu oyenda bwino, khalani pa ulendo wa ora limodzi pamapeto pa sabata yoyamba, kubwereranso ku ntchito yayitali pambuyo pa sabata lachiwiri pambuyo pa marathon. Othaŵa amayenera kubwezeretsanso mchitidwe wawo, pang'onopang'ono kuwonjezera nthawi ndi mtunda.
- Chakudya Chobwezeretsa, Chakudya Chakudya, ndi Chakudya : Pamene mukuchira, mukutheka kuyenda kapena kuyenda mtunda wautali kusiyana ndi maphunziro a marathon. Pambuyo pa sabata loyamba lopumula, sintha ma calories malinga ndi zomwe mukuchita. Muyenera kuyang'anitsitsa kudya kwanu ndikusintha ngati mukuyamba kulemera chifukwa cha zochepa zomwe mukuchita. Monga nthawi zonse, idyani zakudya zokwanira pa masamba, zipatso, ndi zakudya zina zonse, zakudya zopatsa thanzi.
- Crosstraining : Sungani kuyenda kwanu ndikuthamanga ndi zinthu zina zosangalatsa komanso zathanzi monga biking, kusambira, kuphunzitsa mphamvu, maziko, ndi kuphunzitsa.
Mawu Ochokera
Pambuyo pa marathon, ndizofala kuti muziyamika kuti munapanga izo ndikukulumbira kuti simudzazichitanso. Komabe, mafuko akutali amayamba kukhala osokoneza bongo. Patangotha masabata angapo, mumakhala ndi mtima wofunafuna mtundu wanu wotsatira. Ngati ndi choncho, mungafunikepo mfundo zotsatila nthawi ndi masewera a marathon kapena hafu ya marathon. Kaya ndiyomwe-ndi-yochitidwa kapena ayi, tsopano ndinu mpikisano wa moyo.
> Chitsime:
> American Dietetic Association; Odwala Zakudya za ku Canada; Nyuzipepala ya American Medicine, Rodriguez NR, Di Marco NM, Langley S. American College of Sports. Zakudya zabwino ndi masewera olimbitsa thupi. Med Sci Sports Exerc . 2009 Mar; 41 (3): 709-31. lembani: 10.1249 / MSS.0b013e31890eb86.