马拉松后三周恢复与训练计划（译文）
3-WEEK POST-MARATHON RECOVERY aND TRAINING PLAN
【本文根据polar社区公开发帖翻译。译文为本号原作。文后附英文原文地址。】
翻译运动文章为译者个人兴趣爱好，力求符合“信'、达”，是否够“雅”就留给围观的朋友们评定吧。在直译会发生理解困难、不得不有所“曲译”时，会加上“译者注”，以便结合译者同时作为一个跑者的心得，来阐述本意，以对原文负责。
Planning your first marathon? Or maybe you just crossed the finish line, but you’re already eager to book your next race?
你在准备你的首场马拉松吗？或者你刚刚跑完一场，但你已经渴望安排下一场了？
Before jumping back into training or racing, you should make sure that you recover properly. Even if your marathon time wouldn’t compare favorably to that of elite runners, recovery is one of the secrets to becoming a better runner.
在再回训练或赛道前，你应当确认已经得到了妥当的恢复。就算你的成绩跟那些大神跑手不好比，但康复依然是你跑得更好的窍门。
This week-by-week post-marathon plan by running coach Nick Anderson and Team GB Runner Tish Jones offers practical tips for marathon newbies and seasoned all-round veterans alike.
本篇马拉松后逐周计划，由跑步教练Nick Anderson和Team GB跑手Tish Jones共享给马拉松小白的。
1、
POST-MARATHON RECOVERY WEEK 1: TREAT YOURSELF
马拉松后第一周：善待你自己
SLEEP – A LOT
狠狠睡
First things first: Close your eyes and let yourself drift off to dreamland – for as long and as often as you need to during the first weeks after a marathon.
重中之重：闭上眼睛，不知不觉地进入梦乡，能睡多久睡多久，想睡多久睡多久，这是马拉松后第一周要做的事。
Especially deep sleep is key for recovery and performance as anabolic hormones are released during deep sleep cycles. The deep sleep stage restores your body and supports your immune system.
尤其是，深睡是恢复的关键，在深睡周期中，合成激素得到释放。深睡阶段将重构你的身体，和免疫系统。
If you frequently have nights without enough deep sleep and your resting heart rate is higher than usual, your body is not fully recovering during the night, leaving you tired and lethargic the next day.
如果你总是不能在夜间得到足够的深度睡眠，你的静止心率就会比平时升高，你的身体在夜间就不能得到完全的恢复，使得你第二天疲惫和无精打采。
The power of sleep is unquestionable for health, well-being and sports performance – and sleep is the foundation for other recovery measures so aim to get at least 8 hours of sleep every night. This applies as a rule in general, but sleep is particularly crucial for post-race recovery.
睡眠的威力毋庸置疑，要想状态好，睡眠是其他康复措施的基础。目标是每天起码睡8个小时，这是一般的共识，但对于赛后，这个就尤其至关重要了。
Keep in mind: Monitoring your sleep quality and heart rate is important in all training phases, not just post-marathon.
请记牢：监控你的睡眠和心率，在你整个训练阶段都重要，不仅仅是说马拉松之后。
Nothing boosts recovery as effectively as quality sleep.
没有什么比高质量的睡眠对促进恢复更有效的了。
If after 8-9 hours you’re still depleted, you may be sleeping enough hours, but not getting enough high-quality sleep.
如果睡了8-9个小时，你还觉得疲惫，你可能睡眠时间够了，但没有收获足够的“高质量睡眠”。
EAT HEALTHY
健康吃
Don’t start a diet or calorie-cutting regime this week – your body needs to heal and reload so fuel it with good proteins, healthy fats and complex carbohydrates to complete a balanced plate.
这周你就别搞节食或者低碳水了，你的身体需要复原，需要补充优质蛋白，健康脂肪和复杂型碳水（相对于单糖来说----译者注）来使身体完全恢复平衡。
Eating nutrient dense foods in the days after a marathon will go a long way in making sure that your body recovers as effectively as possible.
马拉松后的几天吃高营养食物，能确保你的身体尽可能有效地得到恢复。
Focus on a well-balanced diet with red meat, white meat or fish (or nuts, tofu and pulses for veggies) and lots of fruit and vegetables with a broad spectrum of colors.
关注这类膳食平衡的食物，如红肉，白肉，鱼类，坚果，豆腐和豆类食品，以及各种类别和各种颜色的蔬菜瓜果。
You deserve to treat yourself this week so go ahead and indulge in whatever it is you’re craving for, but don’t get too carried away! If you continue a diet with bad fats and high simple sugars for days and weeks, it’ll be hard to control your blood sugar levels, sleep and mood.
这个星期里，你当然应该善待你自己，尽管沉湎于你过去向往的-----当然了，你也别搞太过了！如果你持续吃坏脂肪，高单糖，持续个几天甚至几周，那就会难以控制你的血糖水平，睡眠，和情绪。
GET ACTIVE!
积极动
After a marathon, you may find it helpful to do some active recovery workouts, such as walking, swimming or easy cycling.
一场马拉松之后，你会发现一些积极的恢复科目，是非常有帮助的，诸如，散步，游泳，轻松的自行车。
About 30 minutes of light activity 3-4 times a week will help work some of the stiffness out of your muscles. Also, make time for stretching after doing some light activity, focusing on your quads, calfs, hamstrings and glutes.
每次30分钟，每周3-4次的轻量活动，会增进你的肌肉刚度。同样，这类轻运动之后，适当进行拉伸，关注你的肌肉。（quads, calfs, hamstrings and glutes.）
Immediately after the race itself and during the days that follow, it’s okay to take a break from running and do some cross-training instead (if you’re not too tired).
参加完比赛当天的剩余时间里，马上休息一下是很好的，如果你不是非常累，也可以做些交叉练习。
If running is the only sport you enjoy, putting on off-road shoes and heading for the trails is a good way to spice up your usual routine.
如果你喜爱的运动项目只是跑步，穿上越野鞋，去跟你寻常不一样的路线上越野一下，也是不错的。（这个就因人而已吧----译者注）
2、
POST-MARATHON RECOVERY WEEK 2: BUILD BACK TO TRAINING
马拉松后第二周：渐返训练
DO EASY RUNS
轻度跑
By the second week, you can start to gradually build back to your running, but make it a light week.
第二周，可以逐渐重返训练，但是本周要悠着点。
Do 2-3 easy runs during the week at a conversational pace. The runs should be roughly:
做2-3次轻松跑，用可以说话的配速。跑得差不多如下：（此处roughly不是“粗暴地”的意思，而是“大概齐”，“差不多”的意思。如果是“粗暴地”，就容易理解成“玩命跑”，跟本意南辕北辙----译者注）
30-45 minutes long
30-45分钟时长
60 minutes maximum
最长不超过60分钟
Up to 2 minutes a mile slower than marathon pace
配速比你的马拉松比赛配速低每英里2分钟
If you don’t feel like getting back to running yet, give yourself time – don’t force it! Expect it to take about one day for each mile of the marathon before your body is back to performing as usual.
如果你觉得还不大适合恢复跑，那再给自己一点时间。别强迫你自己！等身体表现如常了再说。
Long runs aren’t necessarily the best way to ease back into training at this point, but if you’re anxious to do a long training session, try cross-training, for example cycling.
现在是轻缓地返回训练的时候，长距离奔跑不是必须的好方法，除非你很渴望做一次长的训练，试试交叉练习，譬如，骑单车。
During these easy training sessions, aim to stay within easy to moderate heart rate zones for a while after your marathon. Your body needs some time off of intense training before starting up with any further race build-ups.
这个轻训练阶段，目标是让心率在轻松到一般的区间。你的身体需要消除训练紧张，随后进入一个更长久的比赛的训练中。
ADD TEMPO RUNS AND STRETCHING
增加节奏跑和拉伸
The weekend of week 2 after marathon is when you might start to include some faster work again.
马拉松后的第二周周末，你可以开始再度跑跑几个快的科目。
You can try a tempo run of about 40 minutes: 10 minutes of easy running to warm up, 15-20 minutes at half marathon pace or at controlled discomfort. Then ease down into a conversational pace for the remainder of the time, followed by 15-20 minutes of stretching.
你可以跑个40分钟节奏跑：10分钟在热身区的轻松跑，15-20分钟以半程马拉松的配速跑，然后慢下来，剩下时间用可以说话的配速跑，最后来个15-20分钟拉伸。
When reintroducing running again, you don’t have to take baby steps, but respect the high impact and high intensity nature of running to avoid unnecessary aches and pains.
重新开跑后，你不一定非要跑婴儿步，但是对高冲击，高强度也要有敬畏，避免不必要的伤和痛。
（此处提到baby steps，既然原文说“不一定非要”，那至少说明这所指的不是坏的，而是好的，只是“不一定非要”如此而已。婴儿步通常是高步频，小步幅。结合个人跑者体会，得出的结论也是一样的：高步频小步幅，不容易受伤。----译者注）
Make sure you maintain your body with, for example, regular foam rolling and post-run stretching to help prevent any niggles from creeping in when you begin to pick up running once again.
当你打算再度重拾跑步时，确保维护好你的身体，譬如，每次跑完用泡沫滚筒，或者做做拉伸，能够帮助你缓解紧张。
3、
POST-MARATHON RECOVERY WEEK 3: TRAIN AND MAINTAIN
马拉松后第三周：训练和维持
ADD STRUCTURE
增加训练结构
By week 3, you can start to include some structure into your training again:
第三周，你可以在你的训练里增加不同的结构
Build a slightly longer weekend run (75-80 minutes) entirely at a conversational pace.
周末稍稍拉长一下跑步，如75-80分钟，全程要在可说话的配速下。
Add more quality training sessions, including interval and threshold running.
增加一些高质量的科目，包括间歇和乳酸阈值跑。
While your training volume should be lower than usual, concentrate on building up a solid routine of core strength and flexibility – a routine that you can maintain when your training volume increases again.
这时候，训练量应该比平时低些，关注建立核心力量和柔韧性训练的习惯。这个习惯对于你后续增加训练量会有帮助。
ASK AN EXPERT
咨询专家
Running is super demanding for our bodies so treating soft tissues with sports massage is crucial for post-marathon recovery – and if you run and race a lot, it’s not a bad idea to get a massage regularly.
跑步对我们身体的需求巨大，所以，一场马拉松后的恢复期，按摩很重要。如果你跑得多，比赛也多，那么，经常性地做做按摩，是个好主意。
Even the most experienced runners benefit from expert advice and some massage therapy to make sure that muscles and tendons remain supple and clear of waste products and fatigue.
即使是经验丰富的跑者，也常常从专业指导意见中得益。做做按摩，有助于保持肌肉和肌腱柔软灵活，也能清除体内废物，消除疲劳。
So, go ahead and get a post-race check and treatment by a physio or other professional after a marathon.
好了，来做一下赛后检查，通过理疗或者其他专业途径，善待一下赛后的你自己。
# 如果您觉得本篇内容引起了您的共鸣，请点个赞或者在下方留言，以便作者了解来访者的阅读爱好，使互动更加有针对性；
# 如果您觉得本篇内容对您有帮助，请转发给您所关爱的人，让更多的人走入健康生活的行列；