Okufanele Uyenze Ezinsukwini Emva Kwama-Marathon Wakho
Ukwenzile! Kungakhathaliseki ukuthi uvele ugijime umncintiswano wakho wokuqala noma weshumi, wawusenqamula amakhilomitha angu-26.2 - futhi unezinhlanzi ezinzima futhi ezinzima ukufakazela. Nansi iseluleko esithile sokukuthola ukuphumula kwakho kwe-marathon.Zizinakekele ngokushesha.
Ukutakula kwakho kuqala okwesibini owela kulowo mgca wokugcina. Uma ubhekene nobuhlungu obuningi, uzizwe uhloliwe, noma ungahambi kahle, hlola ngokushesha etendeni lezokwelapha - kufanele kube khona eduze komugqa wokugcina. Qinisekisa ukuthi uphuza uphinde udle okuthile ngokushesha. Melana nesifiso sokuthi uqhube phansi phansi - imilenze yakho izomisa ngokushesha uma wenza. Hamba cishe okungenani imizuzu engu-10 ukuletha ukushaya kwenhliziyo yakho ngokuphepha futhi ugweme ingozi yokuhlanganisa igazi emilenzeni yakho.
Phuza, uphuze, uphuze.
Ukubuyisela ibhalansi yakho yetshezi yingxenye ebalulekile yenqubo yokutakula. Phuza inhlanganisela yamanzi neziphuzo zezemidlalo ukugcwalisa izikhukhula ezilahlekile, i-sodium kanye ne-electrolytes.
Thatha ibhuku lokugeza.
Uma ungakwazi ukubekezelela, uthathe ukugeza okuhamba ngeqhwa ngaphakathi kwamahora ambalwa, noma ngisho nosuku olulandelayo, ngemuva kwe-marathon yakho kungasiza ukusheshisa ukutakula kwakho. Uma nje ungeke ukwazi ukwenza ibhafu lokugeza, sebenzisa amaphakheji e- ice ezindaweni ezibucayi ikakhulukazi, njengama-quads akho namadolo. Noma ngabe yini oyenzayo, ungangena echibini esishisayo .
Yidla okunempilo.
Namathela ekudleni okulinganiselayo ne-carbohydrate eningi namaprotheni ukusiza ukulungisa nokuvuselela lezo zinhlanzi ezilimazayo.
Okuningi: Indlela Yokugwema I-Post-Marathon Ukuthola Isisindo
Melana nesilingo sokuqala ukusebenza futhi.
Ngisho noma ungazizwa ukhululekile noma ukhulelwe, thatha izinsuku ezimbalwa ukugijima. Ungakhathazeki ngokulahlekelwa ukuqina - umzimba wakho udinga ukuphumula. Hamba ukuhamba uma ufuna ukwelula imilenze yakho, noma wenze ukuqeqesha okuphambene nomthelela ophansi njengokubhukuda. Uma uqala ukugijima futhi, gcina ukugijima kwakho kufushane futhi kulula kwamasonto ambalwa. Umzimba wakho uzobe uphinde ululame, futhi ugijima ngamakhilomitha amaningi kunzima noma ukwandisa amathuba okulimala.
Okuningi: Ngingakugijima nini i-Marathon yami elandelayo?
Hlala ukhululekile.
Yenza ukukhanya okulula njalo nsuku zonke, kodwa qaphela ukuthi ungadluli.
Thola ukuphumula okuningi.
Ukulala kubalulekile ngenqubo yokutakula. Lalela umzimba wakho futhi ungazizwa unecala ngokulala okuningi - kuvamile.Hamba ukusikhipha.
Ukubhuka kuyisimo esihle sokuphulukisa ubuhlungu bakho nobuhlungu. Linda okungenani amahora angu-2-3 ngemva kwe-marathon yakho ngaphambi kokuba uhlaziye, noma wenze usuku olulandelayo ngemuva kwe-marathon yakho. Vele uqiniseke ukuthi i-masseuse igcina ithambile.
Ukulwa nemibono.
Uqeqeshwe kanzima kangaka, uhlele impilo yakho ekusebenzeni kwakho, futhi manje usufeze umgomo wakho. Kuyinto evamile - futhi ngempela ejwayelekile kakhulu - uzizwa ucindezelekile futhi unqanyuliwe lapho umncintiswano wakho usuphelile. Indlela engcono kakhulu yokwelapha i-post-race blues ukubeka umgomo omusha. Zinike amasonto ambalwa ukuze uphinde ulandele omunye umjaho. (Futhi akudingeki ukuba ube marathon!)
Okuningi: Ungazuza Kanjani Emncintiswaneni Omubi
Jonga ukufeza kwakho.
Hlala uzibophezela ngemuva. Bheka izithombe zakho emncintiswaneni futhi uqaphele lokho okufezekisayo okufezile. Beka umdanso wakho we-marathon futhi ukhumbule ukuthi kwakunjani ukuwela lowo mgca wokugcina. Ziphathele ngokwakho ekugcineni kwe- marathon ukugubha ukufeza kwakho.
Futhi ubone:
Okufanele Ukwenze Ngemva Kokuqeda I-Marathon
Yabelana Ngendaba Yakho Ye-Marathon
9 I-Marathon Amaminithi wokugcina