Tom Qab Marathon Cov Tswv Yim Rov Los Koj Yuav Tsum Xav Sim

Zoo Siab

• Ntsuam xyuas rau

Koj yuav paub tias koj * xav * ua tam sim tom qab marathon lossis ib nrab marathon (noj, zaum, noj, rov ua dua), tab sis kev ua haujlwm tsis tas yuav xaus thaum koj hla kab tiav.

Qhov tseeb, txoj kev npaj rov zoo tuaj yeem tsis tsuas yog pab koj thaws rov qab sai, tab sis nws tseem tuaj yeem tiv thaiv kev pheej hmoo ntawm kev raug mob. Tsis txhob txhawj, tsis yog tag nrho ua haujlwm (nyob zoo, zaws!). Nyeem rau rau cov lus qhia rov qab uas pab koj rov qab los tom qab lub mileage loj.

Noj txhua yam uas koj xav tau hmo ntawd

Tom qab tag nrho, koj ua tsuas yog khiav 26.2 mais (lossis 13.1-tseem, nws yog qhov tsim nyog ua kev zoo siab). Krista Austin, Ph.D., tus kws qhia ua yeeb yam uas tau ua haujlwm nrog cov nyiam Meb Keflezighi hais tias "Lub hom phiaj yog kom rov qab tau lub zog uas koj tau siv hauv kev sib tw thiab ua li ntawd kom ua rau koj txaus siab." (Rau peb, uas txhais tau tias pizza.)

Tsuas yog tsom mus rau kev rov ua koj lub khw ntawm cov carbohydrates, ua kom muaj cov protein zoo, thiab haus dej ntau, hais tias Terrence Mahon, tus kws qhia ua haujlwm tau zoo rau Boston Athletic Association. Qhov xwm zoo yog tias koj yuav xav tau ntau cov khoom noj no lawm. Lub marathon zoo nkauj npaum li koj lub tank ntawm cov khw muag khoom glycogen (cov khw muag khoom lub zog ntawm cov carbohydrates) thiab koj feem ntau yuav muaj lub cev qhuav dej ib yam, nws piav qhia. "Kev tsim cov khw muag khoom rov qab ASAP yuav pab kho cov nqaij puas tsuaj los ntawm kev khiav 26.2 mais thiab tseem ua haujlwm ntawm kev txo qhov mob." (Related: 3 Yam Yuav Tsum Ua Tom Qab Ua Haujlwm)

Saib Ntawd Thawj Kauj Ruam Tawm Ntawm Tsaug

Mahon hais tias "Koj yuav tsum mob heev, los ntawm koj cov ntiv taw mus txog koj ob txhais ceg, thiab tej zaum koj yuav tsis npaj rau nws," Mahon hais. Nws qhia kom ua ob peb ncab thaum tseem nyob hauv txaj los pab coj qee cov ntshav ntws mus rau koj ob txhais ceg ua ntej lawv rov qab mus ua haujlwm. "Kuv nyiam ua qee lub hauv caug pob qij txha ib yam li ob peb txoj kev ncab qhov twg kuv coj kuv lub hauv caug mus rau kuv lub hauv siab tsuas yog kom xoob kuv pob txha, glutes, thiab qis rov qab me ntsis."

Thaum koj nyob? Txav mus. "Kev txhim kho kev ncig yuav pab koj rov zoo," hais tias Matt Delaney, CSC, tus Tier X tus kws qhia thiab tus kws kho mob phau ntawv ntawm Equinox Columbus Circle. Cov leeg nqaij ntawm kev taug kev pab coj ntshav rov qab los rau lub plawv, nws piav qhia. "Yog li sawv thiab mus taug kev kom pab tau txoj haujlwm no."

Ua Ib yam dab tsi Hnub tom ntej (Tsuas yog Tsis Txhob Khiav)

Austin hais tias "Qhov yuam kev loj tshaj plaws uas tib neeg ua tom qab marathon yog tias lawv tsis txav mus los," Austin hais. Tab sis qhov ntawd yog qhov loj tsis muaj. Kev qoj ib ce nyob rau hnub tom qab kev sib tw tuaj yeem pab rov zoo los ntawm kev ua kom lub cev tsis txhob khov thiab los ntawm kev tswj ntau yam ntawm kev tawm suab, nws hais.

Tab sis jog tsis yog raws nraim txoj kev daws teeb meem. Mahon hais tias "Kuv tsis xav kom ib tus neeg tawm mus khiav thiab yuav tsum sib zog lossis sib zog ua haujlwm yam uas tsis zoo ib yam li lawv txoj kev khiav ib txwm muaj," Mahon hais. (Qhov ntawd yuav nce koj qhov kev pheej hmoo raug mob.)

Hloov chaw, coj nws yooj yim ntawm kev khiav ua ntej. "Koj tsis xav sim thiab khiav nrawm lossis ntev dhau rau qhov zoo ob rau peb lub lis piam tom qab kev sib tw." Nws nyiam ua kom ntev tshaj plaws ntawm ib teev lossis tsawg dua kom txog thaum tag nrho 14 hnub tom qab kev tshwm sim. Tib yam mus rau qhov hnyav kev cob qhia thiab kev ua haujlwm nyuaj uas yuav tsum tau ua haujlwm ntau ceg. "Koj lub cev xav tau qee lub sijhawm los kho dua thiab ntau koj tso cai nws ua li ntawd hauv thawj ob lossis peb lub lis piam tom qab sib tw, qhov muaj zog nws yuav rov qab los."

Sim ua luam dej. Mahon hais tias "Ua kab rov tav thiab ua haujlwm qoj ib ce yog txoj hauv kev kom cov ntshav txav ntawm koj lub plawv mus rau koj ob txhais ceg yam yooj yim tshaj plaws," Mahon hais. Yoga, caij tsheb kauj vab teeb (piv txwv li, tsis yog SoulCycle), thiab ncab kuj tseem tuaj yeem pab tau. Tom qab tsib hnub ntawm kev ua haujlwm lub teeb, tsom rau tsib hnub so so, Austin hais.

Noj Txoj Kev Koj Ib txwm Noj Hnub Tom Qab

Austin hais tias "Ntau zaus cov tib neeg ntseeg tias kev sib tw marathon tso cai rau koj noj txhua yam koj xav tau rau hnub tom qab kev sib tw," Austin hais. Xov xwm phem: Nws tsis. "Txhua qhov kev muaj tiag, marathon yog qhov kev tshwm sim luv luv uas peb tuaj yeem rov qab tau lub zog siv hauv kev sib tw hauv lub sijhawm tam sim tom qab kev sib tw." Qhov ntawd txhais tau tias yog tias koj cov zaub mov ib txwm ua los ntawm cov nqaij ntshiv protein, cov zaub mov muaj nplua nuj nyob hauv carbohydrates (xav tias: quinoa thiab txiv hmab txiv ntoo), thiab cov rog zoo, rov qab mus rau hnub tom ntej.

Txias tawm, Tom qab ntawd sov

Tej zaum koj yuav tsis xav poob koj lub cev tag nrho rau hauv qhov dej txias txias, tab sis 10- mus rau 15-feeb da dej da dej thawj peb mus rau tsib hnub tom qab kev sib tw yuav ua rau cov leeg mob, hais tias Mahon. Ib hnub lossis ob hnub tom qab kev sib tw marathon (tom qab koj tau ywg dej), Mahon tseem yog tus kiv cua sov (tsis kub) Epsom ntsev da dej. "Qhov no ua haujlwm zoo heev ntawm kev ua kom cov leeg nqaij thiab muab qee qhov xav tau magnesium rov qab rau hauv lub cev."

Ceev faj Rolling

Yoga, ncab, thiab ua npuas ncauj yog txhua yam kev pab rov zoo, yog-tab sis txij li koj lub cev twb tau mob hnyav heev (thiab koj tsis xav ua kom cov nqaij puas tsuaj ntxiv), koj yuav tsum ua lawv maj mam, hais tias Mahon. Raws li nws hais nws: "Tam sim no tsis yog lub sijhawm nrhiav kev hloov pauv tau yooj yim lossis ua pov thawj tias koj nyuaj npaum li cas los ntawm kev nthuav koj cov quads nrog cov yeeb nkab PVC."

Tuav Tawm ntawm Zaws

Teem sijhawm rub tawm txoj cai tom qab koj khiav tsis yog koj thawj koom ruam zoo tshaj. "Nws yog qhov zoo tshaj plaws los tos kom txog thaum cov tsos mob hnyav ntawm cov leeg nqaij puas tsuaj tau txo qis ua ntej teem sijhawm zaws," Delaney hais. "Qhov no tuaj yeem nyob txhua qhov chaw los ntawm 48 teev txog rau ib lub lim tiam nyob ntawm koj li keeb kwm kev qhia thiab phiaj xwm kev rov zoo los." Lub tswv yim dav dav: Koj xav kom lub cev kho kom zoo ua ntej ntaus nws ib zaug ntxiv, Mahon hais. (Nov yog cov txiaj ntsig ntawm lub siab thiab lub cev ntawm kev tau txais zaws.)

Ua Siab Ntev

"Cov kws tshawb fawb kis las yuav qhia koj tias nws tuaj yeem siv sijhawm peb txog plaub lub lis piam kom txog thaum tag nrho cov cim mob hauv koj cov ntshav rov qab mus rau qhov qub tom qab kev sib tw marathon," Mahon hais. "Yog li, txawm hais tias koj yuav hnov ​​zoo nyob sab nraud, koj tseem yuav raug ntaus sab hauv."

Yog lawm, yog tias koj ncaws koj li phiaj xwm kev cob qhia, koj yuav hnov ​​zoo-A tom qab 48 lossis 72 teev, Austin hais. "Kev rov zoo yog vam khom rau kev ua haujlwm kom raug hauv kev cob qhia kom nyob rau hnub sib tw koj lub cev tsis poob siab los ntawm cov rog nws xav tau nqus."

Ntsuam xyuas rau