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  • 首頁 環境時評人與自然最新動態焦點追蹤法律法規環境評價環保產業國內新聞國際新聞環境知識

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    如何應對跑步中的突發狀況 3個知識讓你成專家

    來源:網絡整理 人氣:次瀏覽 發布時間:2019-06-13

    資料圖

    資料圖

      無論是在為某場比賽進行著漫長的訓練,還是只為了提升耐力、健身塑形,可以肯定的是并非每一次跑步都會一路順暢。可能遭遇瓢潑大雨,或感覺異常疲倦,甚至不得不沖進沿途的每一間廁所。這些情況會讓當時的你無比沮喪,但長遠來看它們會幫你進步。

      “學會處理跑步中的狀況,能讓你成為更聰明、更有準備的跑者。”Runningstrong.com的教練簡奈特·漢密爾頓(Janet Hamilton)說道。無論老天為你準備了什么驚喜,我們都要面對,以下是應對措施及可學到的經驗。

      ▼腸胃問題

      你和跑友一定交流過因為腹瀉或者惡心引發的賽時如廁糗事。實際上,研究顯示,50%的耐力運動員都曾遭遇過腸胃問題。

      應對措施:咕嚕亂響的腸胃往往始于缺水或者電解質失衡。漢密爾頓建議跑者步行休息一會兒,喝點運動飲料或者水。如果遇到腹瀉,盡快找廁所。如果在上述兩種情況下還能繼續訓練,就把這當做一次應對賽時腸胃問題的演習吧。但如果出現了惡心嘔吐,或者不得不頻繁暫停來阻止惡心嘔吐,那么還是終止訓練吧。

      經驗總結:可能需要攝入更多的電解質。“我訓練的某些運動員會在賽前服用電解質片,他們說這能防止腹瀉。”漢密爾頓說道。別忘了分析一下訓練前48小時內是不是吃了某些沒吃過的食物(不只是前一天晚上或者當天早上),下一次就能避免吃同樣的問題食物了。

      ▼惡劣天氣

    如何應對跑步中的突發狀況 3個知識讓你成專家

      出門跑步在即,卻發現天色轉暗或者狂風呼嘯?此時有兩個選擇,繼續出門跑步或者另找時間。但如果放棄了這次機會,那么很可能就無法應對比賽當天的惡劣天氣了。

      應對措施:如果出門跑步會很危險(遭遇強風、閃電、酷暑等),那就取消跑步或轉到室內吧。但只是小雨或刮風,而且你在為參賽做準備,那么這樣的天氣能幫助你調整配速,或者了解比賽時如何著裝。比如,無頂遮陽帽能防止雨水進到眼睛,貼身的服裝降低風的阻力以及防止潮濕的身體部位摩擦。

      經驗總結:如果長距離跑安排在周六,周四的時候就看看天氣預報。因為可以把長距離跑挪到周五或者周日以避開惡劣天氣,不過要記住在高強度訓練之間安排一天輕松跑或者休息日。博爾德的運動生理學家、鐵三教練克里斯塔·舒爾茨建議道。

      ▼雙腿無力

    如何應對跑步中的突發狀況 3個知識讓你成專家

      如果正在提升跑量,或者安排了頻繁的高強度訓練,那么在身體適應的過程中難免會感到雙腿如灌鉛一般。即便是跑量和強度增加的恰到好處,休息一天并不會對你的計劃造成影響。

      應對措施:重新考慮訓練項目,幾公里的跑圈相比累人的長距離往返路線,不會讓你覺得精疲力盡。然后,放慢速度,如果需要時可以步行,之后再逐漸提速。感覺依然不佳,來點能量膠或者喝幾口水,身體在幾分鐘內就能吸收這些碳水化合物,你也能很快感覺很好。如果15分鐘后仍沒有好轉,那么收工吧,否則可能受傷。如果在準備參賽,不想取消訓練,可以改到第二天再試試。

      經驗總結:找出疲倦的原因:壓力?缺覺?營養沒跟上?生病前兆?或者缺水。這些都可能導致狀態不佳。如果找不到原因,那就繼續休息,就醫尋找病源。

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    備案號:京ICP備12003247號-3

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