Ama-5 Quirky Pre-Race Rituals Runners Runners Afunga Ngu

-Delile

• Ukubeka Izingubo Zakho
• Ukuqaphela Ukulala
• Inhlanhla yakho _______
• Ukuthola iculo lakho eliyintandokazi
• Ukweqa isidlo sasekuseni
• Buyekeza kwe-

Abagijimi izidalwa ezijwayele ukwenziwa, futhi kwesinye isikhathi leyo mikhuba iholela emikhondweni yokubeka umjaho ngaphambili. "Abagijimi banemikhuba eminingi futhi bavame ukuba nemikhuba emincane exakile," kusho u-Heather Hausenblas, Ph.D., isazi sokusebenza somzimba kanye nempilo yengqondo yase-Jacksonville University. "Siphinde sibe nenkolelo-ze ngaphambi komcimbi."

Kepha ingabe leyo mikhuba yangaphambi komjaho iyakusiza ukuthi ulinganise umugqa? "Ukugijima umjaho kungakucasula. Noma yini engakwenza uzizwe usuthule ngaphambi kwesikhathi kuyinto enhle," esho. Lokho kuyiqiniso-ngaphandle kwalapho bekhubekisa ukusebenza kwakho. Thola ukuthi imikhuba yakho yokulungela umjaho iwusizo noma isithiyo. (Futhi qiniseka ukuthi abayona enye yemikhuba engu-15 ecasulayo nengenanhlonipho okufanele uyiphule.)

Ukubeka Izingubo Zakho

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"Ngilungiselela ngokweqile," kusho umgijimi waseMinnesota kanye ne-blogger u-Emily Mahr nge-Twitter. "Ngizihlela kahle zonke izingubo engizokugqoka ngesikhathi somjaho nangemuva kwawo."

Lo mkhuba ojwayelekile uze wazala ne-hashtag yawo, i- # flatrunner, ngama-racers athumela izithombe zezingubo, amasokisi, izicathulo, amabhibhi, ama-gel, nokunye, kuhlelwe kahle futhi kulungele ukusebenza.UHausenblas uthi ukubeka izinto zokugqoka "ekubonisweni" kuyinto ejwayelekile kubasubathi, ngisho nendodana yakhe eneminyaka eyisithupha edlala ibhola.

“Lona wumkhuba onempilo,” usho kanje. "Uzama, ngandlela thile, ukuze uzithole ujabule, endaweni, futhi ukhululeke. Abanye abantu baze baqinisekise ukuthi banazo zonke izikhonkwane zokuphepha zebhabhu yabo kanye nayo yonke into yokugcina abangayidinga. Into yokugcina oyidingayo. ngifuna ukuvuka ekuseni kukhona okungekho. "

Ngaphezu kwalokho, ukuthumela izithombe zakho ze-#flatrunner ezinkundleni zokuxhumana kungakunika umfutho. "Ukugijima kungumsebenzi wokuzimela," kuchaza uHausenblas. "Ngokuthumela isithombe sakho esilungele umjaho, udala umuzwa womphakathi. Uyazi ukuthi bakhona abanye abantu abenza into efanayo nawe. Kungakusiza ukukuthobisa futhi kukwenze ulungele ukugijima."

Ukuqaphela Ukulala

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Ama-alamu asekuseni aphusha abanye abagijimi ukuthi beqise uma kuziwa ekubambeni u-zs. "Lokhu kungazwakala kukubi, kepha ngithatha i-melatonin ukusiza ukulala ngaphambi kwesikhathi esivamile ngobusuku obandulela usuku lokuqala," kusho umbhali nomgijimi waseNew Jersey u-Erin Kelly nge-Twitter. Akayedwa.

"Izithasiselo zikhonjiswe ukuthi ziphephile ngomthamo ophansi nangokusetshenziswa kwesikhashana," kusho isazi sezemidlalo kwezemidlalo, umbhali kanye nomakadebona womqhudelwano uJanet Brill, Ph.D., RD ​​Kepha uma kukhulunywa ngokuthi kungakanani okumele kuthathwe, "isilinganiso ngqo sidinga kutholakale nodokotela. "

Inkinga eyodwa engaba khona? "Abanye abantu bazizwa begugile ngakho ekuseni," kwengeza uBrill. "Lo ngumthetho wegolide: zijwayeze ngaphambi kokujaha." UHausenblas uyavuma. "Uma ungajwayele ukuthatha i-melatonin, ingase ilahle umjaho wakho," kusho uHausenblas.

Ukuqinisekisa ukuvala iso, "funda noma ulalele umculo opholile," kusho uHausenblas, ngenkathi uBrill esho, "Yidla iphrotheni nge-tryptophan noma ugeze okufudumele. Ngisho nengilazi yewayini elibomvu kulungile uma uke wakwenza ukuqeqeshwa. "

Noma yini oyenzayo, musa ukujuluka ukusheshe ulale, kusho uHausenblas. Uzobe ulungile ngosuku lomjaho ngaphandle kokulala kahle ebusuku. (Lezi Zindlela Ezixhaswe Ngesayensi Zendlela Yokulala Ngcono zizoqinisekisa ukulala amahora ayisishiyagalombili agcwele.)

Inhlanhla yakho _______

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Abagijimi badume ngokuphatha amakhubalo omlingo ababona osukwini olukhulu. I-USATF Ultrarunner of the Year yezikhathi ezinhlanu kanye nomgijimi oshisa izikhotha uMichael Wardian ugqoke ikepisi le-baseball elibuyela emuva kuwo wonke umjaho. U-Olimpiki, waseMelika ophethe amarekhodi amamitha angu-5 000 waseMelika ophinde azichaze "ngomuntu othanda izinzipho" uMolly Huddle upenda izinzipho zakhe ngokuhlukile ngaphambi komcimbi ngamunye.

Futhi akuyona nje ubuhle: "I-Big Sexy Hair Spray ingithola ngingu-26.2 njalo ngesikhathi esisodwa-47 futhi ngibala!" ithi "Marathon Maniacs" egijima ilungu leqembu uJen Metcalf. "I-unicorn yami enenhlanhla, Dale, ihamba nami kuwo wonke umjaho!" kusho umgijimi wase-Ohio kanye ne-blogger uCaitlin Lanseer nge-Twitter.

Kodwa ingabe into yenhlanhla izokusiza ngempela? Mhlawumbe, kusho uHausenblas. Uyachaza: “Zinciphisa ukukhathazeka. "Abantu abaningi bazozizwa bekhathazekile ngaphambi komjaho, ngakho-ke kuhle ukuba nokuthile okujwayelekile okuzokwehlisa umoya."

Ungatholi nje futhi okunamathiselwe. "Uma belahlekelwa leyo nto noma bengayitholi, lokho kungadala Okuningi ukucindezeleka, kuya ngokuthi bakugcizelela kangakanani, "kuxwayisa uHausenblas.

Ukuthola iculo lakho eliyintandokazi

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Wonke umgijimi unejamu ayithandayo, futhi abaningi baphendukela emculweni ukuze balungele umjaho. “Uma uhlu lwami lwadlalwayo lungaqali ngokuthi ‘Footloose’ (yebo, itimu yefilimu), konke engikwenzayo kuyonakele,” kusho u-Londoner Marijke Jenson nge-Facebook. "Umculo uyakhuthaza kakhulu," kusho uHausenblas. "Abantu abalalela umculo bazosebenza kanzima, kepha ngeke babone ukuthi basebenza kanzima."

Lalele umculo ngaphambi ukusebenzisa kwakho kungathuthukisa nokusebenza, ngokusho kocwaningo lwamuva olushicilelwe ku- Ijenali Yokucwaninga Amandla Nezimo. Abaphenyi bathole ukuthi ukulalela izingoma ezikhuthazayo ngaphambi kwe-5K kuvele izikhathi ezisheshayo, njengoba kwenza nokugijima ngesikhathi sokugijima. (Thola Izingoma Ezisebenzayo Ezingcono Kakhulu Zokusheshisa U-5K Wakho.)

Kepha njengolo nyawo lukanogwaja onenhlanhla, unganciki kakhulu. "Abantu baba izidalwa ezijwayelekileyo," kusho uHausenblas. "Kodwa uma ibhethri labo le-iPod lifa noma bengakwazi ukulalela umculo ngesizathu esithile, kungase kudale ukucindezeleka okukhulu nemicabango emibi."

Ukweqa isidlo sasekuseni

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Abagijimi abaningi banamathela ekudleni kwasekuseni okuzama-futhi-kweqiniso ekuseni ngomjaho. Kodwa inani elimangalisayo lidela ukudla ngokuphelele noma lithembele kuphela kumajeli ekuqaleni namaphakathi nomjaho. "Akufanele ungene emjahweni ungadlanga lutho," kusho uBrill, ikakhulukazi uma kungu-10K noma ngaphezulu. Phuza uketshezi futhi uthathe ama-carbs agayeka kalula ukugcina izinga lakho le-glucose likhuphuke. "Inhloso yokudla okunempilo ukuthi ungene emjahweni uphuziswe izitolo zakho ze-glycogen," kuchaza uBrill.

Emahoreni amabili kuya kwamane ngaphambi komjaho wakho, dla ukudla okunamafutha amancane nefiber, kodwa lokho kuhlanganisa amaprotheni nama-carbohydrate amaningi. UBrill uphakamisa ubhanana ne-yogurt smoothie nge-granola noma isangweji elikhanyayo le-turkey. Khona-ke, imizuzu engu-30 kuya kwengu-60 ngaphambi kwesibhamu, yeka ukudla okuphelele esikhundleni samanzi, iziphuzo zezemidlalo, amajeli, noma izinsini. "Funda ukufaka lezi zinhlobo zokudla ngezinsuku zakho zokuqeqeshwa," kusho uBrill. "Qeqesha isisu sakho njengoba uqeqesha imisipha yakho." (Cabanga ngesinye Sezidlo Ezingcono Kakhulu Zangaphambi Nangemuva Kokujima kwakho Konke Ukujima.)

Lapho usuthole okuthile okusebenzayo, namathela kukho. “Kugcine kungaguquki,” kusho uHausenblas. "Ungakushintshi ukudla kwakho. Ungenzi lutho olusha noma olushaqisayo ngosuku lomjaho."

Buyekeza kwe-