ʻO nā hoʻolālā hoʻōla ma hope o ka Marathon āu e makemake ai e hoʻāʻo

Anter

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E ʻike paha ʻoe i ka mea āu e makemake ai e hana ma hope koke iho o ka marathon a i ʻole hapa marathon (ʻai, noho, ʻai, hana hou), akā ʻaʻole pau pono ka hana ke keʻa i ka laina hoʻopau.

ʻO ka ʻoiaʻiʻo, ʻaʻole hiki i kahi hoʻolālā hoʻōla paʻa ke kōkua wale iā ʻoe e hoʻi i hope me ka wikiwiki, akā hiki nō hoʻi iā ia ke pale aku i nā pilikia ʻeha. Mai hopohopo, ʻaʻole pau loa hana (aloha, lomilomi!). E heluhelu no nā ʻōlelo aʻoaʻo e kōkua iā ʻoe e hoʻihoʻi i hope ma hope o ka mileage nui.

E ʻai i nā mea āu e makemake ai i kēlā pō

Ma hope o nā mea āpau, ʻo ʻoe hana holo wale i ka 26.2 mile (a i ʻole 13.1-mau, he hana kūpono ia e hoʻolauleʻa ai). "ʻO ka pahuhopu e loaʻa hou ka ikehu āu i hoʻolilo ai i ka heihei a e hana pēlā i kahi ala e waiho ai iā ʻoe e māʻona," wahi a Krista Austin, Ph.D., he kumu aʻo hana i hana pū me nā makemake o Meb Keflezighi. (Iā mākou, ʻo ia ka pizza.)

E noʻonoʻo wale i ka hoʻopiha hou ʻana i kāu mau hale kūʻai o nā kalapona, ka hoʻonui ʻana i ka protein maikaʻi loa, a me ka inu ʻana i ka wai nui, wahi a Terrence Mahon, he kumu aʻo kiʻekiʻe no ka Boston Athletic Association. ʻO ka nūhou maikaʻi e makemake paha ʻoe i ka nui o kēia mau meaʻai. ʻO ka marathon ka mea e hoʻokaʻawale loa i kāu pahu o nā hale kūʻai glycogen (nā hale kūʻai ikehu o nā kaʻa) a ʻoi aku paha ʻoe e dehydrated pū kekahi, wehewehe ʻo ia. "ʻO ke kūkulu ʻana i nā hale kūʻai i hope ASAP e kōkua i ka hoʻoponopono ʻana i ka hōʻino ʻana o nā mākala mai ka holo ʻana ma 26.2 mile a hana pū i ka hoʻēmi ʻana i ka mumū." (Pili: 3 mau mea e hana ai ma hope o kahi hana)

E nānā i kēlā ʻanuʻu mua mai kahi moe

"E ʻeha loa ʻoe, mai kou manamana wāwae a hiki i kou mau wāwae, a ʻaʻole paha ʻoe e mākaukau no ia mea," wahi a Mahon. Manaʻo ʻo ia e hana i kekahi mau kikoʻī i ka wā e moe ana e kōkua i ke kahe koko i kou mau wāwae ma mua o ka hoʻi ʻana i ka hana. "Makemake au e hana i nā pōʻai kuʻekuʻe wāwae a me kekahi mau kikoʻī kahi aʻu e lawe ai i koʻu mau kuli i luna i koʻu umauma e wehe iki i koʻu mau hamstrings, glutes, a me ke kua haʻahaʻa."

Ke ala aʻe ʻoe? Neʻe. "E kōkua ana ka hoʻomaikaʻi ʻana i ke kaapuni i kou ola hou ʻana," wahi a Matt Delaney, C.S.C.S., he kumu aʻo Tier X a me ka mea hoʻoponopono lima lima ma Equinox Columbus Circle. ʻO nā kuʻikuʻi muscular o ka hele wāwae kōkua e hoʻihoʻi i ke koko i ka puʻuwai, wehewehe ʻo ia. "No laila e ala aʻe a hele i kahi hele māmā e kōkua i kēia hana."

Hana Kekahi mea ka lā aʻe (ʻaʻole holo wale)

"ʻO ka hewa nui a ka poʻe i hana ai ma hope o ka marathon ke kū nei lākou i ka neʻe ʻana," wahi a Austin. Akā nui kēlā no-ʻaʻole. ʻO ka hoʻolāʻau māmā i nā lā ma hope o ka heihei hiki ke kōkua nui i ka hoʻōla hou ʻana ma ka mālama ʻana i ke kino mai ka ulu ʻoʻoleʻa a me ka mālama ʻana i ke ʻano o ka neʻe, i ʻōlelo ʻo ia.

Akā ʻaʻole he jogging pololei ka hoʻonā. "ʻAʻole oʻu makemake e hele kekahi i ka holo a pono e hoʻoheheʻe ʻia a ʻoluʻolu paha ma ke ʻano like ʻole me kā lākou holo maʻamau," wahi a Mahon. (ʻO ia ka mea e hōʻeha ai i kou ʻeha.)

Akā, e maʻalahi i ka holo mua. "ʻAʻole ʻoe makemake e hoʻāʻo a holo wikiwiki a lōʻihi loa paha no ʻelua a ʻekolu paha pule ma hope o ka heihei." Makemake ʻo ia e mālama i ka holo lōʻihi loa i hoʻokahi hola a i ʻole ka liʻiliʻi a hiki i ka piha ʻana o 14 mau lā ma hope o ka hanana. Pēlā nō ia no ka hoʻomaʻamaʻa kaumaha a me ka hana kūpaʻa paʻakikī e koi ana i ka nui o ka hana wāwae. "Pono i kou kino i kahi manawa e kūkulu hou ai a ʻo ka nui o ka ʻae ʻana iā ia e hana pēlā i kēlā mua ʻelua a ʻekolu mau pule ma hope o ka heihei, e hoʻi hou ana ka ikaika."

E ho'āʻo i ka ʻauʻau māmā. "ʻO ka pae ʻana a me ka hoʻoikaika kino he ala maikaʻi loa ia e neʻe ai ke koko mai kou puʻuwai a i kou wāwae ma ke ʻano maʻalahi loa," wahi a Mahon. ʻO Yoga, nā holo kaʻa māmā (ʻo ia hoʻi, ʻaʻole SoulCycle), a me ke kau ʻana hiki ke kōkua pū kekahi. Ma hope o ʻelima mau lā o ka hana māmā, e ʻimi i nā lā piha he ʻelima no ka hoʻomaha, wahi a Austin.

E ʻai i ke ala āu e maʻa mau ai i ka lā aʻe

"ʻO ka manawa pinepine ka poʻe e manaʻoʻiʻo ana ka marathon iā ʻoe e ʻai i nā mea āu e makemake ai no nā lā ma hope o ka heihei," wahi a Austin. Nūhou maikaʻi ʻole: ʻaʻole. "Ma ka ʻoiaʻiʻo, he hanana pōkole ka marathon e hiki ai iā mākou ke hoʻihoʻi i ka ikehu i hoʻohana ʻia i ka heihei i ka manawa ma hope koke o ka heihei." ʻO ia hoʻi inā hana maʻamau kāu papaʻai i nā protein protein, nā carbs momona waiwai (manaʻo: quinoa a me nā huaʻai), a me nā momona momona, e hoʻi i kēlā lā i ka lā aʻe.

E hōʻoluʻolu, a laila pumehana

ʻAʻole paha ʻoe makemake e hoʻū i kou kino holoʻokoʻa i loko o ka wai ʻauʻau anuanu, akā 10- a 15 mau minuke i ka ʻauʻau hau i ka mua he ʻekolu a ʻelima mau lā ma hope o ka heihei e hana i nā mea kupanaha no ka ʻehaʻeha o nā mākala, wahi a Mahon. I hoʻokahi lā a ʻelua paha ma hope o ka marathon (ma hope o kou hoʻoiho hou ʻia ʻana), ʻo Mahon kahi mea pā pumehana o ka ʻauʻau paʻakai Epsom mehana (ʻaʻole wela). "He hana maikaʻi loa kēia i ka hoʻomaʻamaʻa ʻana i nā ʻiʻo a me ka hāʻawi ʻana i kahi magnesium i makemake nui ʻia i loko o ka ʻōnaehana."

E akahele i ke kaa ana

ʻO Yoga, ke kīloi ʻana, a me ka ʻōwili ʻana i ka huila ke kōkua maikaʻi loa, ʻae-akā ʻoiai ua hoʻomāhuahua nui ʻia kou kino (a ʻaʻole ʻoe makemake e hōʻino hou i nā kiko), pono ʻoe e hana iā lākou mālie, wahi a Mahon. E like me kāna e kau nei: "ʻAʻole kēia ka manawa e ʻimi ai i nā loaʻa maʻalahi a i ʻole e hōʻoia i kou paʻakikī ma ke kaola ʻana i kāu quads me kahi paipu PVC."

Paʻa ma ka lomilomi

ʻO ka hoʻonohonoho ʻana i kahi rubdown ma hope pono o kāu holo ʻana, ʻaʻole ia ʻo kāu keu oi. "ʻOi aku ka maikaʻi ke kali a hiki i ka hōʻemi ʻana o nā ʻōiwi koʻikoʻi o ka ʻino i hōʻino ʻia ma mua o ka hoʻonohonoho ʻana i kahi lomilomi," wahi a Delaney. "Hiki i kēia ma nā wahi āpau mai 48 mau hola a i hoʻokahi pule ma muli o kāu mōʻaukala hoʻomaʻamaʻa a me ka hoʻolālā hoʻōla holoʻokoʻa." Ka manaʻo nui: Makemake ʻoe e hoʻōla ke kino ma mua o ka hahau hou ʻana, wahi a Mahon. (Eia nā noʻonoʻo a me nā pono o ke kino o ka loaʻa ʻana o ka lomilomi.)

E hoʻomanawanui

"E haʻi nā ʻepekema haʻuki iā ʻoe hiki ke hala i ʻekolu a i ʻehā mau pule a hiki i ka hoʻi ʻana o nā hōʻailona kuni i kou koko i nā pae maʻamau ma hope o ka marathon," wahi a Mahon. "No laila, ʻoiai ua maikaʻi ʻoe ma waho, e kui ʻia paha ʻoe ma loko."

ʻOiaʻiʻo, inā ʻoe e kīkī i kāu hoʻolālā hoʻomaʻamaʻa, manaʻo paha ʻoe A-maikaʻi ma hope o 48 a i ʻole 72 mau hola, wahi a Austin. "Ke hilinaʻi nui nei i ka hana ʻana i nā hoʻomaʻamaʻa kūpono i ka hoʻomaʻamaʻa ʻana i hiki ʻole i ka lā heihei ke kahaha nui kou kino e nā ikaika e pono ai e komo."

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