Kuyambuka mugumo we marathon ndiko kubudirira kukuru. Iwe wakatora muviri wako kumiganhu uye ikozvino iwe unogona kupemberera kukunda kwako uye kutanga pamugwagwa wokuwana zvakare. Ikozvino, apa ndiyo nzira yekuzvichengeta iwe pachako kuti uone kuti kukurumidza uye nyore nyore kugadzirisa.
Zvaunofanira Kuita Pakarepo Mushure Mokunge Wapedzisa
Kushanda kwako kwakasimba kunotanga pamagumo ekupedzisira. Zvaunoita pakarepo zvinogona kuita kusiyana.
- Tora Space Blanket Ivo Vanokupa : Muviri wako unotonhora pasi nokukurumidza kunyange dai iwe wakanyanyisa kupera kusvika pakupera. Shandisa moto wekupa iyo inokupa kuitira kuti urege kuve nekudziya kwekushisa kwemuviri, izvo zvinogona kuguma nekudzora kusingadzorwiki uye kunyange kuparara.
- Ramba Uchienda Kana Unogona : Ramba uchifamba zvishoma nezvishoma kumativi ekupedzisira apo iwe unonwa uye unonwa. Enda kune imwe nguva maminitsi gumi nemashanu kuitira kuti misungo yako isasimudzika.
- Marathon Yakazotevera Kuwana Zvokudya Nekumwa : Nguva yakanakisisa yekudzorera musimba yako simba uye mvura inonaya ikozvino. Inwa kunwa kwemitambo nemvura. Dzivisa doro uye caffeine sezvavanokwanisa kukunyengedzera. Kana usina kukwanisa kupinda mukati maawa matanhatu uchitevera marathon, tsvaka rubatsiro rwechiremba, iwe unogona kunge wakanga uine shungu yekudzima. Idya zvimwe zvakagadzirwa ne-carbohydrates uye sarka. Mishonga yePotassium yakadai sebhanana yakanaka.
- Nausea : Cherechedza kuti vanhu vazhinji vanoona chirwere chinopera mushure mekupedzisa. Kana iwe uchirutsa, iwe uchange uchida kuzvizadza, uye kunwa kwemitambo ndeimwe yenzira dzakanakisisa dzokuzviita. Sip it kuti irambe iri pasi.
- Kuchengetedza : Gentle massage yakanaka, asi dzivisa kushanda zvakasimba sekuputika kwemafupa ako akashanda zvakawandisa uye akaparara.
- Zvokufuka Zvakasviba : Kupinda mumucheka wakachena, wakaoma kuchakubatsira kuti urege kupisa muviri. Zvakanakisisa kuti vamwe vavepo mumutambo wechipfuva chenyu kana kuunzwa nemumwe wako kana shamwari.
Marathon Kukuvara Kunoda Kurapa Kuchengeta
Iwe unogona kunge wakaita kuti uite pamhedziso.
Kana iwe uchiuya uchinetseka kana uchinzwa usiri, iwe unoda kutora rubatsiro runopiwa.
- Chiremba Tent : Teerera boka rezvechiremba pamusangano wokupedzisira. Kana vachifunga kuti unoda rubatsiro kana kutarisa, iwe, usapopotedzana navo. Uropi hwako hwakabikwa, uye ndivo vanoziva zvavanoita.
- Kuderedza mvura uye Hyponatremia : Unogona kuva wakadzika pamvura ( kushaya mvura ) kana kuti unogona kuva nekusawirirana kwekanyanyisa munyu uye mvura yakanyanya ( hyponatremia ). Kana iwe wakapfuudza pfungwa yekusadzoka kune imwe yeiyi boka rezvechiremba rinogona kutanga IV uye richakucherechedza kusvikira unogona kurinha. Mumatambudziko akaoma, unogona kutakurwa kuchipatara. Kana iwe uchizvibata iwe, inwa waini-yekutsvaga mitambo yekunwa uye yakasviba yakasviba pane kunya mvura. Slow marathoners, vakadai sevatambi, ndiyo boka rinonyanya kuisa pangozi ye hyponatremia.
- Sprains uye Strains : Kana chibatanidzwa chiri tsvuku uye chikavhiringidzika uye chinorwadza zvakanyanya, zvinopfuura kungopfurikidza. Ikozvino yava nguva yeRICE: zororo, ice, kushandiswa, uye kukwirira . Iwe unogona kuguma uchida kurapwa mune zvekurapa nokuda kwekuputsika mupfungwa kana zvimwe kukuvara kwakakomba.
- Usave Uri Woga : Unogona kunetseka kana kuchena kana mushure me marathon. Iwe haufaniri kutyaira woga kana kuva wega kwemaawa 12 okutanga. Iwe unoda shamwari yako mushure me marathon kuti ikuongorore iwe nokuda kwezvinetso zvezvechiremba. Kunyange kana iwe uri chiremba iwe pachako, iwe hauna kutonga mushure me marathon; iwe unoda mumwe munhu kuti aite izvozvo. Zviratidzo zvekurohwa uye kukanganwa kwemoyo zvakanyanya zvakanyanya. Kushungurudzika mumuviri wako munyu wenzara munguva yemarathon (hyponatremia) kunogona kukonzera matambudziko emwoyo uye zvichida kutungamirira kufa kamwe kamwe. Vanhu vanogona uye vanofa voga mumakamuri avo ehotera mushure me marathon.
Kudzoka Pamba Pakarepo Mushure meMarathon
- Imba Yakasviba : Rongedza rwendo rwako kudzokera kumusha kuti uderedze nguva yaunopedza ugare mune imwe nzvimbo kana iwe ungave wakaomesera kuti urege kubva mumotokari. Kana uri kuenda kumba kumba ne ndege, zvipe iwe zuva kuti unkink usati watora ndege.
- Shandisai Mamwe Maminitsi 15 : Mushure mokunge masvika kumba, rongai imwe maminetsi gumi kusvika gumi nemashanu ekufamba-famba kuitira kuti muviri wako urege kunyura.
- Cool Shower kana Epsom Salts Soak : Gara kunze kwehuni inopisa. Bhati inopisa inogona kuwedzera kukuvadza kakatova mishonga iyo iri kutotanga kubuda mulactic acid. Kushambidza kwekudziya kana kupisa kwakanaka. Shandisa bhokisi rose reEpsom salts mubhati rinotonhorera kuti muviri uve wakadzika kubatsira kubvisa marwadzo uye kuora mwoyo.
- Mhemberero yekudya uye Marathon Kubva Kudya Zvokudya : Kubika kwepamusoro kwekarubhi nemapuroteni kuchapa muviri wako mafuta kuti utange kupora. Ino ndiyo nguva yepasika. Dzivisa doro. Kana iwe unofanirwa kuva nechigunwe, doro shoma kana kwete-doro doro ndiro sarudzo yakachengeteka. Ramba uchinwa zvinwiwa zvemitambo, jisi dzemichero, nemvura nguva dzose manheru.
- Pain Relievers : Unofanira kutanga uziva mafungi ako ari kushanda uye yako hydration iri kudzokera kune yakarongeka sezvinoratidzwa nekukwanisa kurinate. Ipapo iwe unogona kutora marwadzo ako reliever wesarudzo.
- Tora Blister Yako Nemarwadzo : Shandisa nzira yakanaka yakashata kubvisa blisters chero ipi zvayo . Ivhara nzvimbo dzose dzinopisa uye mablister maduku nemabhanji ekubvumira kuti vapore.
- Enda Kumubhedha : Iwe unogona kurara sevakafa, kana iwe unogona kunge uchinetseka kurara nekuda kwekutambudzika nekuoma, asi kurara ndiyo nguva iyo muviri unogona kugadzirisa. Nhamba uye kurara mushure me marathon.
Kudzorera kwevhiki shure kweMarathon
- Kupfekedza Mhedziso Yako uye Tsitsi : Unofanirwa kupemberera, usanyara kupfekedza shati yako yekupedzisa uye kunyange murindi wako kushanda kana kuchikoro zuva raitevera. Mamwe marathoners achafara nemukana wokukukwazisa uye kukudzorera iwe nehupenyu hwavo. Iwe uchange uri muenzaniso wakanaka kune shamwari dzako dzose nemhuri.
- Post-Marathon Blues : Zvichida uchanzwa wakaneta uye wakaora mwoyo vhiki mushure me marathon. Izvi zvinowanzoitika, zvinotarisirwa uye zvinoronga. Icho chinopera apo iwe unopora. Vanhu vazhinji vanowanikwa mushure mekumhanya blues. Kana vasingapfuri nekuzvitarisira, tsvaka rubatsiro rwechiremba semakemikari anochinja mumuviri wako uye uropi zvingadai zvakakuisa muchechi yekuora mwoyo, chinotyisa uye mamiriro ezvinhu anotyisidzira anogona kuchinjwa kana akabatwa kare.
- Kushungurudza uye Sore : Unogona kutarisira mishonga kukuvadza yausina kuziva kuti iwe unayo. Sezvawakaneta panguva ye marathon, maitiro ako uye gadziriro yako yakashandurwa kushandisa misumbu iwe usingawanzoshandisa zvakawanda kana uchimhanya kana kufamba. Iyo kurwadziwa kunogona kunonoka, tarisira kuti inopera kwemazuva maviri kana mana anotevera.
- Kuchengetedza : Unogona kuda kuronga kuporesa unyanzvi hwekugadzirisa kwemazuva rimwe kana maviri mushure mokunge marathon achibvisa maronda uye misungo yakaoma. Unyoro hwekupisa hunokosha, haudi kupfuurira kukuvadza mitsipa iri kuzvichenesa.
- Marathon Kubva Kudya Uye Zvokudya Zvinovaka : Idya kudya kwakakwana. Muviri wako unoda marashi, mapuroteni, uye mishonga kuti uvakwezve musimba. Usatorazve kuora kwekurema kwekudya kusvika mushure mevhiki yekutanga. Kana iwe uchinge uchida, taura navo zvishoma nezvishoma. Mumuviri wako angave achikuudza kuti chii chiriko. Inogona kunge isipo mishonga, michero, uye hove, asi zvichida haisi kushayikwa zvechokwadi kupfuura imwe yekushokodha keke, saka shandisa maitiro.
- Kurema Kuwana Post-Marathon: Unogona kucherechedza maviri kana mana-pound pfuma pakarepo mushure mokunge marathon, zvichida kubva pakachengetwa kwemvura sekugadzikana kwemisungo uye kuvakazve. Usatya uye utange kudya. Idya kudya kwakakwana nemiti yakakwana yekuvaka uye kugadzirisa muviri wako. Bhuti rinorema rinogona kuuya mukati memavhiki kunze kwekuti iwe wakanyanyisa kudya. Usatanga kana kutangazve uresi kurasikirwa kwemavhiki kwevhiki.
- Kudzokorora Kubudirira Kufamba Nokumhanya : Kana iwe une blisters, yako yega ichakanganiswa kusvikira yaporeswa, saka rega kufamba kwako uye kumhanya kusvika pamaminitsi 15 kusvika makumi matatu panguva imwechete kusvikira vapora. Kufamba kwako uye kumhanya kunofanirwa kunge kwakanyanyisa. Vashandise kuti vasunungure matsipa akaoma.
- Kwete Mafambi Akareba Kana Kuti Mhanya Kwevhiki Rimwe : Kunyange kana tsoka dzako dzakanaka, rega kufamba kwako kusvika pasi peawa uye iwe unomhanyira kusvika pasi pemaminitsi makumi matatu vhiki rokutanga sezvaunoita.
- Kurara : Muviri wako unovaka musimba uye unozvigadzirisa iwe uchirara. Ita mijenya yekurara mushure me marathon.
Yakazara Marathon Kudzokorora Phase
- Kubva Kudzoka Mukufamba Nokumhanya : Nyanzvi dzinoti uzvipe iwe mavhiki mana kusvika matanhatu ekudzikinura mushure mokunge uchitevedza marathon usati watangazve kudzidziswa kwakanyanya kana kukwikwidza. Kune vanofambisa muviri, zviongororei kufamba kweawa imwe kwenguva yakareba mushure mevhiki rokutanga, kudzokera kumabasa akawanda kwenguva mushure mekupera kwevhiki yechipiri mushure me marathon. Vanomhanya vanofanira kufanana zvakare kuti vadzokere muitiro yavo, zvishoma nezvishoma kuwedzera nguva uye kure.
- Kudzorera Zvokudya, Zvokudya, uye Kudya : Paunenge uchinonoka, unenge uchifamba kana kuti uri kufamba makiromita mashomanana kupfuura panguva yekudzidzisa marathon. Mushure mokunge vhiki yekutanga yekudzikinura, gadzirisa makori ako maererano nemaitiro ako emabasa. Iwe unofanirwa kutarisa kudya kwako kwekudya uye kuigadzirisa kana iwe uchitanga kuwedzera uremu nekuda kwemabasa mashoma. Sezvenguva dzose, idya kudya kwakakwana kune miriwo, michero, uye zvimwe zvakakwana, zvokudya zvinovaka muviri.
- Crosstraining : Chengetedza kufamba kwako uye kumhanya nemamwe mabasa anofadza uye ane utano hwakadai sebhazi, kushambira, kudzidzisa simba, nheyo, uye kuenzanisa.
Shoko Rinobva
Mushure mokunge marathon, zvinowanzove uchionga iwe wakazviita kuburikidza nazvo uye unopika iwe hauchazoiti zvakare. Zvisinei, marudzi ari kure-kure anowanzova anodhaka. Mushure memavhiki mashomanana, iwe unogona kunge uchinzwa chido chokutsvaga nhangemutange yako inotevera. Kana zvakadaro, iwe uchada mazano pane nguva uye kudzidziswa kwekutevera marathon kana yehafu marathon. Zvingave izvo-uye-zvakaitwa kana kwete, iwe zvino uri marathoner wehupenyu.
> Kwakabva:
> America Dietetic Association; Vanachiremba veCanada; American College of Sports Mishonga, Rodriguez NR, Di Marco NM, Langley S. American College of Sports Mishonga pemaitiro. Zvokudya zvinovaka muviri uye mitambo inoshanda. Med Sci Sports Exerc . 2009 Mar; 41 (3): 709-31. doi: 10.1249 / MSS.0b013e31890eb86.