달리기와 건강(22) 마라톤 완주후의 회복 > 마라톤교실

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마라톤교실

달리기와 건강(22) 마라톤 완주후의 회복

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작성자 이경두 댓글 8건 조회 6,223회 작성일 07-03-15 06:28

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주자들은 마라톤 완주를 위해서 많은 관심을 가지고 계획을 세워 훈련을 하는데 완주 후에 어떻게 하느냐에 대해서는 대부분의 주자들이 크게 관심을 갖지 않는다. 그러나 달리기를 계속 하려면 경기 후의 회복 방법에 대해서도 관심을 가져야 할 것이다. 능동적인 회복은 마라톤 훈련 프로그램의 일부가 되어야 한다.

골인 직후의 회복
1)계속 움직여라.
골인 선을 지나자마자 멈추는 것은 좋지 않다. 경기가 끝나자마자 주저앉지 말라. 긴장된 기관들이 점차로 안정된 상태로 돌아오도록 하게 하기위하여 계속 움직일 필요가 있다. 경기 후 허탈(postrace collapse)을 피하기 위해서도 계속 움직여 주어야 한다. 주위를 걸어주는 것이 좋다. 걷기가 쉽지 않을 수도 있지만 잠시 계속 움직여주는 것은 근육을 통한 펌프작용을 계속함으로서 혈액순환을 유지시켜준다. 이것은 단기간의 회복을 도와준다. 그러나 너무 많이 움직일 필요는 없다. 계속적인 달리기로 쿨다운하는 것은 부상의 기회를 증가시킬 수 있다.
2)다리를 쉬게 하라.
첫 5 - 10분 동안 걷고 마신 다음 다리를 쉬게 하라. 몸이 요구하는 것을 따르라. 혈류가 심장으로 가기 쉽게 수평을 유지하고 발을 높이는 것이 좋다. 경기 직후의 근육통과 뻣뻣함은 하지에 축적된 액체의 근육 간 압력에 의하여 생기는 부종과 관계가 있다고 한다. 그래서 발을 높이는 것이 회복을 빠르게 할 수 있다. 부드러운 마사지나 얼음마사지, 찬물에 다리를 담그는 것이 도움이 될 수 있다.
3) 마셔라.
마라톤 직후에 마실 수 있는 한 많은 스포츠음료와 물을 마셔라. 마라톤이 끝난 후 급선무는 경기 중에 발생할 수 있는 탈수와 염분 손실을 보충하기 위하여 충분한 양의 수분을 섭취하는 것이다. 경기 전이나 마찬가지로 경기 후에도 충분한 수분과 탄수화물의 섭취가 중요하다. 달리면서 잃은 수분을 즉시 계속적으로 보충해야 한다. 빠르게 경기한 선수들에게는 수분 섭취가 특히 중요하다. 경기 후에 맥주는 좋지 않다. 맥주를 마신다면 바로 그 2배의 음료를 마셔라.
경기 중에 적당한 양의 물을 마시고 탈수가 심하지 않은 느린 선수들은 경기 후 너무 많은 양의 물을 마시게 되어 수분 중독으로 이어질 수도 있으므로 주의해야 한다. 특히 마라톤을 완주하는데 5시간 이상 소요되는 여성 주자들에게 수분 중독이 발생할 가능성이 더 높다고 한다.
4)탄수화물을 섭취하라.
일차적인 필요는 수분 보충이지만 근육에서 소모된 글리코겐도 보충해야한다. 경기 후 한 시간 내에 고형 음식을 먹을 수 있도록 한다. 그리코겐 재충전의 가장 좋은 시간은 경기 후 2시간 동안이다. 경기 후 4 - 6시간 후가 되면 그 흡수율이 떨어지기 시작한다. 영양학자들은 설탕드링크보다 과일드링크가 더 좋다고 한다. 과일 특히 바나나가 권할 만 하다. 소화가 잘 되고 칼륨(potassium)이 많다. 과일이나 요구르트를 권하기도 한다. 탄수화물은 시간당 몸무게 1km당 1gm 정도가 필요하다. 예를 들어 첫 한 시간에 오렌지 쥬스 1컵, 바나나 1개, 요구르트 1컵을 권하고 다음 1시간에도 동일하게 반복하라.

귀가 후의 회복
1)휴식을 취하고 식사를 하라
집에 와서는 샤워하고 침대로 가라. 잠이 안와도 최소한 1 - 2시간동안은 쉬고 일어나서 더 먹어라. 경기 후 3 - 4시간 후에는 앉아서 완전한 식사를 하는데 이때도 탄수화물이 좋다. 영양학적으로 마라톤 후 첫 식사는 마라톤 전 마지막 식사와 비슷해야 한다. 우리 몸은 마라톤 전의 식이요법과 똑같은 형태의 영양 섭취를 요한다. 마라톤 직후에 고- 탄수화물을 섭취하라. 어떤 영양 전문가들은 적당량의 단백질을 같이 섭취하는 것이 근육의 회복을 빠르게 한다고 한다. 탄수화물에 중점을 두고 고기를 첨가 한다. 경기 후 선수들의 식욕은 일반적으로 몇 시간 동안 낮아진다. 그러고 나서 스테이크와 같은 고단백질 음식을 선호하는 경향이 조금 생긴다. 이는 아마도 단백질 성분이 경기로 인해 초래된 근육 손상을 회복하는 데 필요하기 때문일 것이다.
2)경기한 날은 충분한 수면을 취하라.
경기 후 며칠은 평소 보다 더 자는 것이 좋다. 경기가 끝난 다음날 하루는 정신적, 신체적 피로와 경미한 우울감이 다양하게 나타난다. 일반적으로, 근육 손상 때문에 다리가 뻐근할 것이며 수면을 제외한 그 모든 신체 활동이 몸을 지치게 만드는 것처럼 느낄 것이다. 이는 일반적으로 마라톤 후에 48시간 동안 지속되며, 울트라마라톤 후에는 7∼10일까지 계속된다. 수면을 충분하게 취하고, 과도한 신체적 정신적 활동을 피하는 것이 이런 증상을 완화시킬 수 있는 거의 유일한 방법이다.
3)스트레칭을 하라.
스트레칭은 마라톤 경기 중 근육에 축적된 노폐물을 제거하는데 도움을 준다. 마라톤 회복기간 동안 매일 스트레칭을 하라. 경기 후 특히 48시간 동안에는 마사지도 도움이 된다. 마사지는 경기 후 24 - 48시간에 하는 것이 좋다. 열탕 욕이나 뜨거운 물 샤워는 염증을 증가시키거나 체온을 상승시킬 수 있으므로 피하라. 찬물 샤워가 좋다. 체온을 떨어뜨리고 회복을 빠르게 할 것이다.
4)부상을 치료하라.
물집이나 발톱손상이 있으면 치료하라. 발, 무릎, 다리에 통증이 있으면 달리려고 하지 말라. 치유에 필요한 시간을 기다려라. 시간이 마라톤에서 입은 대부분의 손상을 치유해 준다. 통증이 계속되면 의사의 진찰을 받아라.
5)운동을 쉬어라.
마라톤 후 그 주에는 운동을 쉬는 것이 좋다. 풀(pool)에 가는 것은 예외이다. 물에 들어가서 부드러운 움직임으로 팔 다리를 스트레칭하고 이완시키는 것은 근육을 편하게 할 수 있다.
6)감기나 독감을 주의하라.
마라톤 후 2주간은 감기와 같은 감염의 위험성이 증가한다. 이 기간동안에는 스트레스를 피하고 균형 있는 식사, 충분한 수면을 취하며 위생상태에 관심을 가져라. 경기 후 이틀째부터는 감염이나 염증의 증상이 나타날 가능성이 높다. 느리게 달린 선수들에서 이런 증상의 빈도는 일반인들과 같지만 빠른 선수들은 일반인들 보다 훨씬 높다. 이런 증상들은 약 50%에서 7일 이상 지속한다. 경기 전후에 비타민C를 복용하는 것이 이런 증상들의 발생을 줄여줄 수 있다고도 한다. 5∼21km 사이의 단거리 경주에서보다 일반마라톤이나 울트라마라톤 후에 그리고 맹훈련을 감행한 선수들에서 이들 증상에 감염될 위험이 더 크다. 아직까지는 이런 증상들이 박테리아나 바이러스성 감염인지 혹은 경주 동안 지속되었던 공기의 유입에 대한 염증성인지 과민 반응인지의 여부에 대해서 알 수 없으나 감염에 의해서가 아니라, 과민 반응에 그 원인이 있을 것으로 여겨진다. 이 증상의 가장 좋은 치료는 휴식이다.

언제부터 달릴 것인가?
1)점차적으로 달리기로 돌아가라.
너무 빨리 다시 달리지 말라. 회복에는 개인에 따라서 크게 다르기 때문에 한가지로 정답은 없다. 어떤 주자들은 경기 다음날 10Km를 뛰고도 잘 회복이 되고, 다른 어떤 주자들은 2일의 휴식이 필요할 수 있다. 확실한 것은 이때 과 훈련을 하지 않는 것이 중요하다. 한 스포츠의학 전문의가 제시하고 있는 마라톤후의 지침을 보면, 첫 완주자는 2주간 달리지 않으며, 통증이 있는 경우는 3주간 달리기를 쉬는 것을 권한다. 대부분의 마라톤 경험자들은 3 - 5일의 휴식을 요한다. 3 - 5일(첫 완주자는 2주)후에는 심한 다리의 통증이 없는 한 점차적으로 달리기에 복귀할 수가 있다. 약간의 통증은 있어도 무방하다. 대부분의 전문가들은 달리기를 쉬는 동안 걷기, 조깅, 자전거 타기, 수영 등 가벼운 유산소 운동을 하는 적극적 휴식(active rest)을 권하고 있다.
2)서서히 훈련으로 복귀하라.
훈련으로 돌아오면 바로 너무 힘들게 또는 너무 빨리 달리지 말라. 경기나 속도훈련은 전체 마일리지(달리는 거리)의 10%이하를 써야 한다(10% 원칙). 즉 마라톤경기에 참가한 후 다음 경기에 참가하거나 스피드훈련을 시작하려면 약 420km의 훈련이 필요하다. 주당 50-60km를 달리는 사람에게는 7 - 8주의 회복주(recorvery running)가 필요하다는 것을 의미한다. 많은 거리(high mileage)를 달리는 사람에서는 회복도 빠를 것이다. 최소한 2주 또는 3주 동안은 속도주나 장거리주는 하지 말라. 특히 좋은 기록으로 마라톤을 완주한 후에는 너무 빨리 서두를 수 있다.

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david님의 댓글

david 작성일

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wilma님의 댓글

wilma 작성일

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