Ukudlulela ekupheleni komncintiswano kuyimpumelelo enkulu. Uthathe umzimba wakho kumingcele futhi manje ungagubha ukunqoba kwakho futhi uqale endleleni yokuthola kabusha. Manje, nansi indlela yokuzinakekela ukuze uqinisekise ukuthi ululame futhi kulula.
Okumele Ukwenze Ngokushesha Ngemva Kwakho Kuphelile
Ukutakula kwakho okusebenzayo kuqala emgqeni wokugcina. Okwenzayo ngokushesha kungenza umehluko.
- Thatha i-Blanket Yesikhala Banikela Ngayo : Umzimba wakho uzopholisa ngokushesha ngisho noma uphelelwe amandla ukufika ekugcineni. Sebenzisa ishidi lokushisa abanikeza lona ukuze ungenalo ukuzulazula kokushisa komzimba okungazelelwe, okungabangela ukuthuthumela okungalawuleki ngisho nokuwa.
- Qhubeka Ukuhamba Uma Ungakwazi : Qhubeka uhamba kancane nxazonke endaweni oqedile njengoba udla futhi uphuza. Hamba okungenani eminye imizuzu engu-15 ukuze imisipha yakho ingahlali.
- I-Marathon esheshayo yokubuyisela ukudla nokuphuza : Isikhathi esihle sokubuyisela amandla emisipha namanzi akho manje. Phuza isiphuzo sezemidlalo namanzi. Gwema utshwala kanye ne-caffeine njengoba bengakwazi ukunciphisa amandla. Uma ungazange uchamale kungakapheli amahora ayisithupha ngemuva kwe-marathon, funa usizo lwezokwelapha, kungenzeka ukuthi uvinjelwe izinso. Yidla ukudla okudla okuphezulu kwe-carbohydrate nokudla okusawoti. Imithombo yePotassium njengebhanana inhle.
- I-nausea : Qaphela ukuthi abantu abaningi baphelelwa isicuphoso emva kokuqedela. Uma uhlanza, kuzodingeka ugcwalise ngokwakho, futhi isiphuzo sezemidlalo ingenye yezindlela ezingcono kakhulu zokwenza. Sip it ukuze uhlale phansi.
- Ukushisa : Ukuphunga komzimba omuhle kuhle, kodwa gwema ukulula ngamandla njengoba imisipha yakho isasebenza kakade futhi yonakalisiwe.
- Izambatho Ezomile : Ukungena ezindlini ezihlanzekile nezomile kuzokusiza ukuyeka ukulahlekelwa ukushisa komzimba. Kungcono ukuthi ezinye zitholakale esikhwameni sakho sokugibela umjaho noma silethe kuwe umlingani noma umngane wakho.
Ukulimala Kwamarathon Okudinga ukunakekelwa Kwezempilo
Ungase usenze kalula ngaphezu komugqa wokugcina.
Uma ufika ngaphakathi noma uzizwa kabi, udinga ukuthatha usizo olunikezwayo.
- I-Medical Tent : Lalelwa iqembu lezokwelapha emgqeni wokugcina. Uma becabanga ukuthi udinga usizo noma ukubonwa, wenza kanjalo, ungaxabisani nabo. Ubuchopho bakho busiwe, futhi yibo abawazi ukuthi benzani.
- Ukwehla kwamanzi kanye ne-Hyponatremia : Ungase ube ngaphansi kwamanzi ( ukuphelelwa amandla kwamanzi ) noma ungase ube nokungalingani kasawoti omncane kakhulu kanye nohlobo oluthe xaxa ( hyponatremia ). Uma usuqedile iphuzu lokungabuyiselwa kwalaba labanye iqembu lezokwelapha lingase liqale i-IV futhi lizokuqapha kuze kube yilapho ungathutha. Ezimweni ezimbi, ungathunyelwa esibhedlela. Uma uziphatha, uphuze utshwala wezemidlalo usawoti kanye nokudla okusawoti okusawoti kunokuba uphuze amanzi. Ama-marathoners aphansi, njengabahambahambayo, yiqembu elibeka kakhulu engozini ye-hyponatremia.
- I-Sprains ne-Strains : Uma okuhlangene kubomvu futhi kuvuvukala futhi kubuhlungu kakhulu, kungaphezu kokucindezeleka okukhulu. Manje sekuyisikhathi seRICE: ukuphumula, iqhwa, ukucindezela, nokuphakama . Ungagcina udinga ukunakekelwa kwezokwelashwa ngokuphazamiseka kokucindezeleka noma ukulimala okungathí sina.
- Ungabi nguwe wedwa : Ungase ulahlekelwe amandla noma uphumule ngemuva kwe-marathon. Akufanele uqhube wedwa noma ube yedwa emahoreni angu-12 okuqala. Udinga umngane emva kwe-marathon ukukuqapha izinkinga zezokwelapha. Ngisho noma uchwepheshe wezokwelapha ngokwakho, awunaso isahlulelo emva kwe-marathon; udinga omunye umuntu ukwenza lokho. Izimpawu zokuhlukumezeka nokushaya kwenhliziyo zibi kakhulu. Ukuphazamiseka emzimbeni wakho usawoti usawoti (hyponatremia) kungabangela izinkinga zokushaya inhliziyo futhi mhlawumbe kungaholela ekufeni okungazelelwe. Abantu bangakwazi futhi bafe bodwa emakamelweni abo ehhotela ngemuva komdlalo we-marathon.
Ukuvuselelwa Ekhaya Ngokushesha Ngemva KweMarathon
- I-Ride Home : Hlela uhambo lwakho ekhaya ukuze unciphise isikhathi esichitha uhlezi endaweni eyodwa noma ungase ube nzima ukuphuma emotweni. Uma uhamba ekhaya ngezindiza, zinike usuku lokuvula ngaphambi kokuthatha indiza.
- Hambisa enye imizuzu engu-15 : Ngemva kokufika ekhaya, clela enye imizuzu engu-10 ukuya kwemizuzu eyi-15 yokuhamba kancane ukugcina umzimba wakho ungaqanda.
- I-Cool Shower noma i-Epsom Salts I-Soak : Hlala ngaphandle kwebhubha elishisayo. Ukugeza okushisayo kungadala ukulimaza kakade imisipha evele isuke i-lactic acid. Ukugeza okupholile noma ukugeza kulungile. Sebenzisa ibhokisi lonke lama-Epsom usawoti olumanzi ukuze umzimba ugobe ukuze usize ukukhulula ubuhlungu nobuhlungu.
- Ukudla okugubha ukudla kanye nokudla kweMarathon Ukudla : Isidlo esikhulu se-carb kanye namaprotheni uzonikeza umzimba wakho uphethiloli ukuze uqale ukuphulukisa. Lesi yisikhathi seqembu le-pasta. Gwema utshwala. Uma ngempela kufanele ube ne-toast, u-alcohol ophansi noma ubhiya obungelona utshwala kuyisinqumo esiphephile kakhulu. Qhubeka uphuza iziphuzo zezemidlalo, ama-juice ezithelo, namanzi kusihlwa.
- Ukuvuselela ubuhlungu : Kudingeka uqale wazi izinso zakho zokusebenza futhi i-hydration yakho ibuyele evamile njengoba iboniswa ngokukwazi ukuchama. Khona-ke ungathatha ubuhlungu obukhulu bokuzikhethela kwakho.
- Phatha amabhuleki akho nezinhlungu zakho : Sebenzisa inqubo enhle oyinyumba ukukhipha noma yikuphi amabhuleki amabi . Vala noma yiziphi izindawo ezishisayo nama-blister amancane ngamabhanji amabhansela ukuze uvumele ukuphulukisa.
- Iya embhedeni : Ungase ulale njengabafileyo, noma ungase ube nobunzima bokulala ngenxa yobuhlungu nokuqina, kodwa ukulala yisikhathi lapho umzimba uzilungela khona. I-Nap futhi ulale ngemuva kwe-marathon.
Ukubuyiswa kweviki emva kweMarathon
- Gqoka iMedal and Shirt yakho : Ufanelwe ukugubha, ungabi namahloni ngokugqoka ishidi lakho lokuphelisa ngisho nemali yakho ukusebenza noma esikoleni ngosuku olulandelayo. Abanye abagijimayo bazojabula ngethuba lokukuhalalisela futhi bakhulume ngokuhlangenwe nakho kwabo. Uzoba yisibonelo kubo bonke abangani bakho nomndeni wakho.
- I-Post-Marathon Blues : Mhlawumbe uzozizwa ukhathele futhi ucindezelekile ngesonto ngemuva kwe-marathon. Lokhu kuvamile, kulindeleke futhi kuhlele. Ihamba njengoba usuphuluka. Abantu abaningi babhekana ne-blues emva kokugijima. Uma bengadluli ngokuzondla, funa usizo lwezokwelapha njengoba izimo zamakhemikhali zishintsha emzimbeni wakho kanye nobuchopho kungenzeka ukuthi zikubophezele ekucindezelekeni komtholampilo, isimo esiyingozi futhi esongela ukuphila esingasuswa uma sitholwa kusenesikhathi.
- Inhlanzi ne-Sore : Ungalindela imisipha ukuba ibuhlungu ongangazi ukuthi unayo. Njengoba usuke ukhathele ngesikhathi se-marathon, ukuma kwakho nokuziphendulela kwakho kwashintsha ukusebenzisa imisipha ongayisebenzisi okuningi uma usebenza noma uhamba. Ubuhlungu bungase bulibaleke, kulindeleke ukuthi buvelele ezinsukwini ezimbili noma ezine ezilandelayo.
- Ukushisa : Ungase ufune ukuhlela ukuhlaziya okuqeqeshiwe okuphumuzayo usuku noma amabili ngemva kwe-marathon ukukhulula amahlumela nemisipha eqinile. Ukusikhipha okuncane kuyisihluthulelo, awufuni ukuqhubeka nemisipha eyonakalisa ukuzilungisa.
- I-Marathon Ukubuyisela Ukudla Nokudla : Yidla ukudla okulinganiselayo. Umzimba wakho uzodinga ama-carbs, amaprotheni, kanye nezakhi ukuze wakhe kabusha imisipha ewonakele. Ungaqhubeki nokudla kokunciphisa umzimba kuze kube sekupheleni kwesonto lokuqala. Uma unesifiso, zikhulume ngokulinganisela. Umzimba wakho ungase utshele ukuthi yini elahlekile. Kungase kube khona ama-veggies, izithelo, nezinhlanzi, kodwa cishe akulahleki ngempela ngaphezu kwekhekhe elilodwa le-chocolate, ngakho sebenzisa ukulinganisela.
- Isisindo Sokuthola I-Post-Marathon: Ungase ubone inzuzo yesisindo esisodwa kuya kwamane emva kokuhamba kwemikhumbi, cishe ekugcinweni kwamanzi njengemisipha yakho yokulungisa nokuvuselela. Ungesabi futhi uqale ukudlala. Yidla ukudla okulinganiselayo nezakhi ezanele zokwakha kabusha nokulungisa umzimba wakho. Isisindo se-bloat sizovela phakathi kweviki ngaphandle kokuthi ususe ngokweqile ekudleni. Ungaqali noma uqale kabusha ukudla kokunciphisa umzimba ngesonto.
- Ukuvuselela Ukuhamba Kwempilo Nokugijima : Uma une-blisters, i-gait yakho izolahlwa kuze kube yilapho igula, ngakho-ke ukhawule ukuhamba kwakho futhi ugijimise imizuzu engu-15 kuya kwangu-30 ngesikhatsi baze baphulukiswe. Ukuhamba kwakho nokugijimela kufanele kube ngezinga eliphansi. Zisebenzise kalula ukukhulula imisipha enzima.
- Awukho ama-Long Walks noma ugijime ngeviki elilodwa : Ngisho noma izinyawo zakho zihle kahle, nqeda ukuhamba kwakho kuze kube ngaphansi kwehora futhi ugijimela kumaminithi angama-30 ngesonto lokuqala njengoba uphila.
- Ukulala : Umzimba wakho wakha imisipha futhi uzilungise lapho ulele. Thola okuningi ukulala ngemva kwe-marathon.
Isigaba esigcwele sokubuyiswa kweMarathon
- Ukubuyela Emuva Ekuhambeni Nokugijimela : Ochwepheshe bathi zinikeze amasonto amane kuya ayisithupha okubuyiselwa emva kwe-marathon ngaphambi kokuqala noma yikuphi ukuqeqeshwa okujulile noma ukugijima. Kuhamba ngezinyawo, zikhawulele ekuhambeni kwehora ukuhamba okusheshayo ngemuva kweviki lokuqala, ubuyele ekusebenzeni isikhathi eside ngemva kweviki lesibili ngemuva kwe-marathon. Abagijimi kufanele baphinde bavuselele esimweni sabo, kancane kancane bangeze isikhathi esengeziwe nebanga.
- Ukudla okubuyiswa, ukudla okunomsoco nokudla : ngenkathi ululameka, cishe uhamba noma ugijima ngamamayela ambalwa kunesikhathi sokuqeqeshwa kwe-marathon. Ngemuva kwesonto lokuqala lokutakula, lungisa ama-calories akho ngokuya ngamazinga womsebenzi wakho. Kungadingeka ulandele ukudla kwakho kokudla futhi ulungise uma uqala ukuthola isisindo ngenxa yomsebenzi omncane. Njengoba njalo, sidla ukudla okulinganiselayo phezulu emifino, izithelo, kanye nezinye izinto zokudla okunomsoco.
- I-Crosstraining : Ukulinganisela ukuhamba kwakho nokugijima ngeminye imisebenzi enempilo futhi enempilo efana nokuhamba ngebhayisikili, ukubhukuda, ukuqeqeshwa kwamandla, ukuqeqeshwa kwamandla, nokuqeqeshelwa ibhalansi.
Izwi elivela
Ngemuva kwe-marathon, kuvamile ukubonga ukuthi uyenzile ngakho futhi ufunga ukuthi ngeke uphinde uwenze. Kodwa-ke, izinhlanga ezide kakhulu ziba umlutha. Emva kwamasonto ambalwa, cishe uzozizwa unesifiso sokubheka umjaho wakho olandelayo. Uma kunjalo, uzodinga amathiphu okwenziwa ngezikhathi ezithile nokuqeqeshwa kwe-marathon noma i-marathon. Kungakhathaliseki ukuthi yenziwe-noma yenziwe noma cha, manje usumarathoner wokuphila.
> Umthombo:
> I-American Dietetic Association; Izidakamizwa zaseCanada; I-American College of Sports Medicine, u-Rodriguez NR, i-Di Marco NM, i-Langley S. American College of Sports Medicine stand. Ukudla okunempilo nokusebenza kwezemidlalo. I-Med Sci Sports Exerc . 2009 Mar; 41 (3): 709-31. i-doi: 10.1249 / MSS.0b013e31890eb86.