白天和黑夜只交替没交换无法想像对方的世界
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2011-06-03 02:26:17
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- 原文日期： 2011-06-02
- 原文语言： 英语
- 原文分类： 健康
跑步后注意事项
some of the questions i get from runners are not about how they're feeling during their runs, but about various issues they experience after running. for example, i often hear from runners who complain about post-run headaches, which can be a result of dehydration, or may be exercised-induced (more common when running in hot weather). others complain about post-run muscle soreness, especially after a long run or tough speed workout.
我从跑步者那得到的一些问题并不是他们在跑步过程中的感受，而是在跑完步后他们所经历的很多问题。我经常听到跑步者抱怨跑完步后头疼，这种头疼是由缺水引起，也有可能是由运动引起的（尤其是在大热天里跑步）。其他人抱怨肌肉疼痛，尤其是在经过长时间跑步或者高强度训练后。
here are some tips for taking care of yourself post-run:
下面是跑步后的一些注意事项：
•some distance runners use ice baths to reduce post-run soreness, especially after long runs. ice baths are an efficient way to reduce inflammation and soreness because you'll ice your entire body at once, rather than just small areas. if you can't tolerate an ice bath, use ice packs on sore joints.
一些长跑者洗冷水浴来缓解跑后肌肉疼痛，特别是长跑后。冷水浴是减轻炎症和疼痛的有效方法，因为冷水浴能让你整个身体立刻凉下来，而不仅仅是小范围的。如果你不能忍受冷水浴，用冰袋敷疼痛关节也可以。
•don't wait too long to eat after a long run or hard workout. studies have shown that muscles are most receptive to rebuilding glycogen (stored glucose) stores within the first 30 minutes after exercise. if you eat soon after your workout, you can minimize muscle stiffness and soreness. a good rule of thumb for post-run food is a ratio of 1 gram of protein to 3 grams of carbs. a peanut butter and jelly sandwich or a smoothie made with fruit and yogurt is a good choice.
在长跑或强训后不要等太长时间才吃饭。研究表明，在训练后的前三十分钟内肌肉是最容易重建原糖即储存葡萄糖。如果你运动完后很快吃饭，就能最大限度地缩小肌肉僵硬和疼痛。一个很有效的使用方法是食用一克蛋白质和三克碳水化合物。花生酱和果酱三明治或由水果、酸奶做成的奶昔是个不错的选择。
•make sure that you're hydrating properly after running, especially in the summer months. plain water is fine for re-hydrating after your run, but some runners prefer recovery drinks, such as chocolate milk (in place of a post-run snack). do a urine check - if it's dark yellow after your run, you need to keep drinking. it should be a light lemonade color.
跑步后要确保适当喝水，特别是在夏天。白开水跑步后补充水分的好选择。但是一些跑步者更喜欢运动饮料，比如巧克力牛奶（代替跑后零食）。做个尿液检查，如果尿是深黄色，你需要继续喝水。正常情况下应该是淡柠檬水颜色。
talk to your doctor if you have pain that lasts more than a week and isn't responding to rice self-treatment, or if you have any unusual post-run symptoms that are concerning you.
如果你的疼痛持续一个多星期，并且大米自我疗法不起作用，或是你有任何反常的跑后症状，一定要找医生。
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