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Miękki reset: Roztrenowanie na 3 sposoby

Sezon startowy na finiszu. Bez względu na to, czy masz na koncie nowe życiówki, czy czujesz lekki niedosyt, należy Ci się relaks. W końcu nawet zawodowcy potrzebują wakacji, by z pełną mocą wkroczyć w kolejny okres przygotowań. Sprawdź, jak najlepiej odpocząć po sezonie.

fot. Ammentorp Photography 2013/shutterstock.com

W przypadku biegaczy powiedzenie, że ważniejsze jest zakończenie niż początek, ma podwójny sens. To, czy kończysz sezon rekordem, czy nie, jest oczywiście bardzo ważne. Ale przecież w kolejnym sezonie też chcesz bić swoje życiówki. Pamiętaj więc, że koniec sezonu to początek kolejnego. Zacznij go dziś, a rekordy bij w kolejnym.

Twardy reset to w żargonie komputerowców próba przywrócenia pracy poprzez wymuszenie zamknięcia systemu operacyjnego. My proponujemy miękki reset, czyli kilka sprawdzonych sposobów na skuteczne i ciekawe roztrenowanie, bez wyciągania wtyczki z kontaktu. Możesz działać według trzech skryptów, które w dobrej formie pozwolą Ci zacząć nowy sezon.

Droga pierwsza: Restart bez biegania

W okresie roztrenowania rób wszystko, tylko nie biegaj. W takim podejściu najważniejsze jest zrozumienie, że im więcej i intensywniej biegało się w sezonie, tym bardziej organizmowi należy się inna forma aktywności.

Marcin Lewandowski, mistrz Europy w biegu na 800 m z 2010 roku, po ostatnim starcie w sezonie robi nawet miesiąc przerwy od biegania. Ma wtedy czas na nadrabianie zaległości towarzyskich, ale nie przestaje się ruszać.

W październiku jeden z najlepszych na świecie średniodystansowców co kilka dni spotyka się ze znajomymi na meczu siatkówki. Przypomnij więc sobie i Ty inne dyscypliny sportu, które w przeszłości sprawiały Ci przyjemność. Zaktywizujesz w ten sposób inne partie mięśni, słabiej pracujące w sezonie biegowym. Odpoczniesz też psychicznie od mozolnego pokonywania kilometrów i zmienisz perspektywę.

Bieganie to przeważnie sport dla samotników, dlatego zagraj z przyjaciółmi w siatkówkę, badmintona, piłkę nożną. Podczas sezonu startowego często unikałeś tych dyscyplin w obawie przed kontuzjami lub kolidowały one z napiętym planem treningowym. Innymi słowy, Twoja pamięć operacyjna była nastawiona na jeden rodzaj działań, zmierzający do realizacji konkretnego zadania. Teraz jest najlepszy moment na bezkarną grę.

W pierwszym rzędzie jednak weź się za dyscypliny, w których występuje przewaga pracy tlenowej. Jeśli jesteś hardkorowcem i nie miewasz większych problemów z kręgosłupem, wybierz się na rajd rowerowy. Przebywaj na świeżym powietrzu.

Może sporty wodne? Mimo sukcesów naszych narodowych osad, mało popularne i niedoceniane pozostaje w Polsce wioślarstwo, a przecież zmusza organizm do wszechstronnej pracy. No i wreszcie basen, czyli połączenie "tlenówki" z odnową biologiczną. Woda rozluźni spięte w sezonie partie mięśniowe, jest panaceum na bolący kręgosłup, ale też stanowi naturalne środowisko treningowe.

Tak właśnie postępuje Agnieszka Mierzejewska (Ciołek), mistrzyni Polski w maratonie z 2012 roku, która po jesiennym sezonie startów na ulicy pozwala sobie na dwa tygodnie miękkiego resetu.

"Robię wolne od biegania, ale cały czas rekreacyjnie chodzę na basen. W ciągu roku mój mąż często prowadzi mi treningi na rowerze. Teraz mam wreszcie czas, by mu towarzyszyć na równych warunkach" - śmieje się reprezentantka Polski.

Droga druga: Przegląd techniczny

Nawet najlepiej funkcjonujący komputer co jakiś czas wymaga przeglądu, pozbycia się wirusów i instalacji aktualizacji, które przyspieszą jego pracę. Powinno się tak też stać z organizmem biegacza.

W czasie posezonowej przerwy znajdź jeden dzień na przegląd techniczny u fizjoterapeuty i kompleksową odnowę biologiczną, nawet jeśli nie jesteś profesjonalistą.

"Późną jesienią zachęcamy naszych pacjentów do wykonania tak zwanego mapowania ciała" - mówi Szczepan Figat z warszawskiego gabinetu Fizjoperfekt. - "To szereg specjalistycznych testów fizjoterapeutycznych, które sprawdzają stabilizację centralną i obwodową. Upraszczając, chodzi o to, by znaleźć słabe punkty w organizmie i dobrać odpowiednie ćwiczenia, które skorygują błędy postawy i złe nawyki, skutkujące nieprawidłową techniką biegu" - dodaje Figat.

Dwa, trzy, a nawet cztery tygodnie, które następują po ostatnim starcie w sezonie, to szansa, byś przygotował swoje ciało na to, co czeka je w nowym sezonie. Pamiętaj - lepiej zrobić dłuższą przerwę rehabilitacyjną pod koniec roku, niż w trakcie sezonu przeżywać frustracje z powodu nawracających kontuzji.

Możesz zadbać o, zazwyczaj zaniedbane, mięśnie oraz ścięgna, robiąc codziennie porządny streczing. Wykonuj ćwiczenia w siadzie, korzystaj z dmuchanych piłek gimnastycznych lub gum. Zaledwie kilka procent amatorów w Polsce deklaruje rozciąganie dłuższe niż 5 minut dziennie. Może wejdzie Ci ono w krew i Twoje układy scalone będą bardziej elastyczne w ciągu roku?

"W okresie przejściowym, poza lekkim streczingiem, regularnie jeżdżę na kąpiele borowinowe" - twierdzi z kolei Marcin Chabowski, mistrz Polski w półmaratonie z 2011 r. - "W zeszłym sezonie korzystałem też z całościowej kriokomory. Moim zdaniem, dziesięć kilkuminutowych wizyt w temperaturze około -150 stopni Celsjusza umożliwia odczuwalną regenerację układu ruchu i całego ciała".

Poza odnową ciała warto zastanowić się, czy również Twój umysł nie potrzebuje odrobiny regeneracji. W końcu mózg to gigantyczny procesor, któremu grozi przegrzanie, jeśli wciąż jest w trybie ON.

Poczekaj ze stawianiem sobie kolejnych celów biegowych, schowaj na krótki okres buty do szafy, przestań odwiedzać portale biegowe w internecie, nie otwieraj nawet nowego numeru "Runner’s World" (autor artykułu będzie mieć przez to kłopoty z naczelnym, ale trudno...).

Jeśli już chcesz umówić się z przyjaciółmi treningowymi, spotkajcie się na kręglach albo na wystawie. Odpocznij od pośpiechu, by na świeżości rozpocząć nowy rozdział w swojej biegowej historii.

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