[ZZ]马拉松的恢复

转一篇马拉松恢复的经典文章。由英文翻译而来(马拉松在内地目前并非普及性运动，还要多学习先进)。英文原文已不可考。翻译者注明在下文。

试着翻译了几小段，让大家看看，是否正确，有没有用。

Recover After Your Race
From “Marathoning Start to Finish” by Patti and Warren Finke
What you do the first few hours and days after a marathon is as important as what you do immediately preceding it. This period is critical to your recovery and your future running. The best aid to recovery is a good training program before the marathon. A training program with a good mileage base leads to faster recovery. If you run the marathon without adequate preparation (in spite of all our suggestions), you will suffer both during and after it. If you train well you can cope with the race and will recover faster.

马拉松的开始和束结

在跑完马拉松后的最初几个小时和几天内，你立刻所需做的重要事情就是恢复。这个过程对你的恢复和续跑是关键性的。最有助于恢复的是在赛前有个好的训练计划。训练计划中的合理训练量有助于快速恢复。如果你赛前没有足够的准备（不按照我们的建议），那么你赛前赛后都会受苦。假如训练良好，你就会轻松应付比赛，并且能快速恢复。

Recovery Factors
There are a number of factors that are important in recovery. The most important of these are muscle soreness, fatigue and feelings of depression. The recovery period and activities should take these items into account. Some general recommendations will be given. These will be followed by recovery progressions.
Delayed muscle soreness after exercise has been described often. The soreness is a feeling of stiffness and soreness that begins 8 or more hours after exercise and may last 3-4 days (sometimes a week). Researchers propose several causes:
[#8226] Damage to the muscle tissue itself. May be due to depletion of energy reserves or actual degeneration of muscle fibers.
[#8226] Accumulation of fluid and breakdown products in the muscle.
[#8226] Muscle spasm.
[#8226] Overstretching or tears of the connective tissue.
The soreness may be a result of one or more of these causes depending on the individual, his state of training and the activity. The most likely causes after a marathon are depletion of energy reserves and the accumulation of fluid in the muscles.
Pain relief can helped by icing, massage, light activity and slow gentle stretching. All of these things work by increasing the circulation to the area. The increased circulation takes away waste and extra fluid and brings new nutrients. Drinking fluids will help flush the waste products from the body.

恢复因素

有很多关于恢复的重要因素。这中间最重要的是肌肉疼痛，疲劳，情绪低落。在恢复期间和其他活动中要考虑这些因素。下面将给出一些一般性的建议，这些建议将跟随整个恢复进程。
练习后，常会觉得肌肉疼痛会延迟。通常在训练后8小时开始疼痛，感觉僵硬，并会持续3-4天（有时一个星期）。
研究员给出几种原因如下：
*肌肉组织本身的损伤，可能是能量储存的耗尽，或者肌肉纤维的实际退化。
*在肌肉里有液体积聚物和坏死产物
*肌肉痉挛
*结缔体素的过分拉伸和撕裂
根据每个人不同的训练和运动阶段，这些因素中的一个或者多个因素都会造成疼痛。马拉松赛后造成疼痛的最主要原因是肌肉中能量储存的耗尽和肌肉里有液体积聚物。
通常可以用冰敷/按摩/轻微活动/慢慢轻柔拉伸的方式，来减轻疼痛。增加血液循环可以减少体内废物和多余的液体，并带来新的养分。多饮用液态的食物有助于将体内的废物冲刷出来。

Recovery Immediately After the Marathon
A cool down after finishing is important. It may be difficult to do this depending on the finish area. Try an easy jog or a walk of 10 minutes or so. Fainting, leg cramps, and/or nausea may result from stopping suddenly or lying down. Do not stretch now. Your muscle are exhausted and you may activate the stretch reflex leading to cramping or injury. Take advantage of massage if offered. Ask for ice to massage any sore areas. Drink lots of fluids, especially ones rich in electrolytes such as orange juice or tomato juice (now is the time for electrolyte drinks vs during the race). Try to drink at least 6-8 ounces of water every 1-2 hours. Eat something as soon as you can. Many marathons provide “goodie” bags or meals for finishers, take advantage of these. A large balanced meal may be the best since it will probably contain some of everything you need to replace. Avoid long soaks in hot water which may cause swelling and lead to delayed muscle soreness. If you feel like you need a nap, reward yourself with one. Try to take a 10 to 15 minute walk later in the afternoon to keep circulation going.

马拉松后即刻进行恢复

赛完后即刻降温是非常重要的。由于不同的地理环境，有时很难即刻进行降温。可试偿放松慢跑，或者步行约10分钟。如果突然停跑或者躺下，会导致昏晕/大腿痉挛/，和/或恶心。切忌马上拉伸。你的肌肉已经非常疲劳，马上进行拉伸会造成肌肉痉挛和受伤。如可能的话，最好按摩。用冰按摩疼痛部位。大量喝液态饮料，特别是含有丰富电解质的饮料，列如橘子汁，番茄汁等，（在当前的比赛中，是比赛电解液的时代了）。试着每1-2小时，喝至少6-8 盎（0.18-0.25升）的水，吃你所能吃得下的食物。很多马拉松给跑完的人提供糖果和饭，请吃这些食物。多吃下营养均衡的饭菜是最好的选择，因为这些饭菜可以给你提供所需的养分。避免在热水中长时间浸泡，长时间浸泡会造成肌肉肿胀和过后的肌肉疼痛。如果你觉得需要小睡一下，马上奖给你自己一个小睡。试着在傍晚时分，步行10-15分钟，以便保持血液循环。

The Day After the Marathon
Post race depression is quite common. You usually feel a real “high” after finishing especially if you’ve done well and can talk to other runners and share experiences. The next morning the fatigue and soreness may make you wonder if the marathon was worth it. This letdown is a normal response to meeting your goal and not having a new one. Don’t make any plans or predictions until the end of the week. Take time to assess your performance, see if you followed your plan and write down both the good and the bad things that happened. Review your training diary to see what worked well for you and try to pick out any mistakes

马拉松后的第一天

快速比赛带来的情绪低落是非常普遍的。当你完成比赛时，特别是取得较好成绩的时候，并且还可以和别的参赛者进行交流的情况下，你会觉得情绪非常高昂。但是第二天早上的疲劳和疼痛会使你怀疑是否值得参加马拉松比赛。这种情绪低落是在你已经达到目标并还没有新目标的情况下的正常反应。在一周内请不要做出任何计划和预案。多花点时间来评估你的成绩，看看是否按照原先的计划完成的，并写下好的和不利的。复习你的训练日记，以找出做的好的方面和挑出错误。

Any exercise you can do will promote circulation and aid healing and recovery. If you feel like you can run, find a flat soft surface to run on such as a track. Start slowly, you may be quite stiff. After running a short distance, your legs should loosen up and running will feel better. This sensation will persist until your muscles start to fatigue and then they will start to stiffen back up. When you feel this begin to happen or if something hurts, you’ve had enough. When in doubt, don’t run any more than you did the day before the marathon (about 10 to 15 minutes). If you feel too sore or stiff to run, take a walk or ride your bike or go swimming for 20 to 30 minutes to get your blood flowing. If anything hurts, ice it after your workout. The long soak in the tub may be OK to take today. Eat anything that looks or sounds good to you. You probably need it and you certainly deserve it. Your whole body will feel fatigued, plan to take it easy and go to bed early.

你所能做的任何练习都会促进血液循环，帮助恢复和康复。如果你觉得能跑，找一个平坦软路跑步。开始缓慢跑，这时你可能觉得僵硬，跑了一段距离后，你的双腿就会放松了，跑步的感觉会好很多了。把这种感觉维持到你的肌肉开始疲劳和感觉到又一次僵硬为止。一旦你有了这种感觉和有某种伤痛的时候，就表明你已经跑够了。当有怀疑吃不准的时候，跑步量不要超过马拉松赛前那天的跑步量（约10-15分钟）。如果觉得太疼痛或跑起来僵硬，那就步行，或者骑车或者游
泳20-30分钟，目的是使血液顺畅起来。如有任何伤痛，完成测试后立刻冰敷。今天可以在浴缸里长时间浸泡了。可以吃任何对你有利的食物，你可能需要这些食物，也一定觉得值。你整个身体会觉得疲劳了，应该去放松和早点睡觉。

以上由“书呆子@3hike.com”翻译

The Week After the Marathon
You may experience a general lack of energy the following week. The reasons for fatigue are obvious. You have worked hard and deserve to rest. Plan on an early bedtime for at least a week to help you get over the fatigue. Eat well balanced meals with complex carbohydrates to replenish the body’s energy stores. Take in adequate protein to rebuild any tissue damage. Cravings for particular foods should be answered. This may be the body’s way of telling you what it needs.

马拉松后的一周

在接下来的一周里，你可能会感觉一种普遍的能量缺乏，从而导致疲劳。你辛苦了，应该休息。在至少一周里早点睡觉会有助于从疲劳中恢复。进食含50-60%复合碳水化合物的均衡膳食补充身体的能量存储。吃足够的蛋白质来重建组织损伤。感觉想吃什么就吃吧，也许这中物品是你的身体告诉你他需要的营养的一种方式。

As the stiffness and soreness subside, slowly build up your runs. Think of it as a sort of reverse tapering process. As you dropped hard workouts, then reduced your mileage down to a minimum the day before the marathon, so should you increase your mileage from a minimum the day after, slowly building it until you are ready to do hard workouts again. The maximum should be the same mileage as the week before the marathon. The minimum should be whatever exercise feels good to you. Several days after the marathon you may feel very strong. This is because your post race lessened activity and eating well have carbohydrate loaded your body! Avoid the temptation to do a hard workout. Unless you are incredibly fit, you have not recovered yet. Stick to your recovery plan.

随着僵硬和酸疼的消退，逐渐加大你的跑量。可以把它想象为一种反向锥形过程。当初当你降低辛苦的训练强度，减少跑量直到跑马前一天的最少跑量。那么，现在就应该从跑马后的最少的跑量开始增加你的跑量，慢慢增加，直到你做好准备再次投入辛苦的训练计划。本周最大跑量应该至多等于跑马前最后一周的跑量。最少跑量等于你感觉舒服的跑量。跑马后几天你可能会感觉很强壮。这是因为跑马后你减少了活动，吃的好了，身体进行了能量补充。除非你令人难以置信的的恢复，否则不要辛苦训练。你还没有完全恢复，坚持你的恢复计划。

The Month After the Marathon
If you are not an experienced marathoner, expect to have some long term fatigue during the month following the race. This fatigue usually shows up when you try to do hard or long runs. You will simply “run out of gas”. It will go away and eventually you will emerge stronger than ever. As a rule of thumb, allow yourself about 10 training miles for every race mile for a full recovery. When you are back doing regular training and have accumulated 260 training miles, you should be ready to race again. Now is the time to set some goals for your future racing and make plans for training.

马拉松后一个月

如果你不是一个经验丰富的马拉松运动员，在跑马后的一个月内可能会有较长时间的疲劳。当你跑强度或长距离的时候疲劳很容易出现，到时你就像一部烧完汽油的车子。当疲劳最终会消退的时候，你将比以前更强壮。作为一个规律，马拉松全程26英里跑完后完全恢复需要的跑量大概比例为：1英里比赛对应10英里恢复。当你恢复常规训练并累积到260英里的时候，你可以准备下一个马拉松了。现在来设定下一个比赛的目标和做训练计划吧。

If you are an experienced marathoner with a good training base, this 260 miles of recovery will happen soon. You are in excellent shape, have peaked and may find that you can run some great races. If you plan to race, cut down on your training mileage and recover fully from each one. If you have not fully recovered from the marathon and try to race, you may run excellent times, but your are courting serious injury. Keep setting goals and planning your training so that you can achieve those goals.

如果你是一个有良好训练的有经验的马拉松运动员，你的260英里恢复跑即将进行。你将有非常好的状态，处于巅峰，甚至发现你可以参加一些重要的比赛。如果计划去比赛，那么减少你的训练里程，从每个比赛中完全恢复。如果你没有从马拉松中完全恢复就试图去比赛，你可能跑出好成绩，但你也许会收到严重的伤害。坚持设定的目标，做好计划，以便你能达到这些目标。

Progressions
Listed below are several post marathon recovery programs. These are only guides. Recovery rates are highly individual and only you can determine whether this program is too short. If soreness or fatigue lingers, back off to the previous week’s schedule and give yourself time to heal. If you have persistent pain, you may have injured yourself in the marathon. Try another less stressful aerobic exercise such as bicycling or swimming for awhile. If pain is severe, you may need complete rest and the opinion of a physician.

进度

下面列出了几个马拉松后的恢复计划，但这仅仅是一个指南。恢复率是非常个人化的，只有你才能决定这个计划对你来说是否合适。如果酸痛和疲劳拖延，回到前一周的计划，给身体恢复的时间。如果有长时间疼痛，你可能在马拉松中受伤了，尝试自行车、游泳等其他低强度的有氧运动。如果疼痛很严重，你可能需要完全休息并看医生。

初/中/高级马拉松恢复计划

目标：从马拉松比赛中恢复，再次投入想要的训练计划。

以上由英镑翻译。