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Jak wrócić do formy po długim biegu

 

autor: Anna Zatwarnicka, opublikowano: 02/11/2023

Powrót do formy po długim biegu lub maratonie może zająć trochę czasu, a Twój organizm może doświadczać opóźnionego pojawienia się zakwasów mięśniowych. Oto kilka porad dotyczących regeneracji po długim biegu.

Regeneracja po długim bieguJak zregenerować się po długim biegu lub maratonie

Aby całkowicie zregenerować się po długim biegu, organizm musi odwrócić pewne procesy, które w nim zaszły podczas wysiłku:

- Wyczerpanie zapasów paliwa (glikogenu). Organizm zużywa całe paliwo podczas wysiłku. Można opóźnić ten proces, spożywając węglowodany podczas biegu. Mogą one pochodzić z różnych źródeł, głównie z żeli energetycznych.

- Nagromadzenie kwasu mlekowego. Jest to produkt uboczny spalania paliwa bez udziału tlenu (tak zwane spalanie beztlenowe). Kwas mlekowy utrudnia przekształcanie glikogenu w energię za pomocą enzymów mięśniowych i hamuje sygnały nerwowe wysyłane do mięśni.

- Uszkodzenia mogą wystąpić w mięśniach, kościach, ścięgnach lub nawet chrząstce. Może to prowadzić do kontuzji wynikających z nadmiernego obciążenia bieganiem lub, co częstsze, do opóźnionego pojawienia się zakwasów mięśniowych.

- Odwodnienie. Jeśli organizm staje się odwodniony, objętość krwi jest zmniejszona, co oznacza, że mniej tlenu dostaje się do mięśni. Nawet niewielki spadek poziomu płynów w organizmie może skutkować znacznym obniżeniem wydajności biegowej.

Czym jest opóźnione pojawienie się zakwasów w bieganiu?

Jeśli byłeś na długim biegu lub maratonie i chcesz się zregenerować, prawdopodobnie doświadczasz opóźnionego pojawienia się zakwasów mięśniowych, czyli sztywności i bólu mięśni po ćwiczeniach, do których organizm nie jest przyzwyczajony.

Zakwasy te są bardziej powszechne po działalności mięśniowej, gdzie mięśnie skracają się i wydłużają jednocześnie. Dobre przykłady to bieg w dół po zboczu lub lądowanie po skakaniu, ale również bieganie ponad 42 km może spowodować te dolegliwości.

Ból mięśni pojawia się 24-48 godzin po ćwiczeniach. Nikt dokładnie nie wie, dlaczego to się dzieje, ale uważa się, że mogą na to wpływać następujące czynniki:

- Skurcze mięśni, które mogą pozbawić mięśnie krwi i tlenu, których potrzebują.

- Małe uszkodzenia mięśni lub tkanek łącznych.

- Produkcja kwasu mlekowego i innych produktów przemiany materii. 

Jak można się zregenerować po zakwasach spowodowanych bieganiem?

Po długim biegu lub maratonie konieczna jest regeneracja. Oto jak to zrobić:

- Czas to najlepszy lekarz, a dyskomfort powinien zazwyczaj minąć w ciągu kilku dni.

- Rozbieganie po biegu jest niezbędne. Pomaga to krążeniu krwi i usuwa produkty przemiany materii, takie jak kwas mlekowy, oraz dostarcza więcej tlenu, co pomaga w procesie regeneracji.

- Niektórzy sportowcy mogą korzystać z kąpieli w zimnej wodzie zaraz po biegu. Niska temperatura pomaga zmniejszyć drobne reakcje zapalne w mięśniach.

- Wypróbuj ćwiczenia bez obciążenia, takie jak jazda na rowerze lub pływanie.

- Masaż po biegu pomoże usunąć produkty przemiany materii, skurcze mięśni i poprawi krążenie krwi.

Inne ważne czynniki wpływające na regenerację po biegu to...

- Im szybciej jesz po ćwiczeniach biegowych, tym szybciej uzupełnisz zapasy.

- W ciągu sześciu godzin po biegu konieczne jest spożycie co najmniej 50 g węglowodanów co dwie godziny, chociaż większa ilość nie zaszkodzi. Zapasy glikogenu mogą potrzebować dwóch lub trzech dni, aby się w pełni zregenerować po maratonie. 

- Po długim biegu najprawdopodobniej będziesz odwodniona. Pij płyny zarówno w trakcie, jak i po biegu. Unikaj alkoholu, a jeśli masz jakieś kontuzje wynikające z nadmiernego obciążenia, pozwól im się zagoić, zanim wrócisz do intensywnego treningu. Jeśli dolegliwości bólowe nie ustępują, skonsultuj się ze specjalistą od kontuzji sportowych lub fizjoterapeutą.

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