5 Quirky Pre-Race Rituals Othamanga Amalumbirira

Zamkati

• Kuyala Zovala Zanu
• Kuganizira Tulo
• Mwayi wanu _______
• Kupeza Nyimbo Yanu Yomwe Mumakonda
• Kusadya Chakudya Cham'mawa
• Onaninso za

Othamanga ndi zizolowezi, ndipo nthawi zina zizolowezizi zimayambitsa njira zoyeserera. "Othamanga amakhala achikhalidwe ndipo nthawi zambiri amakhala ndi zizolowezi zazing'onozing'ono," atero a Heather Hausenblas, Ph.D., wolimbitsa thupi komanso wama psychologist ku Jacksonville University. "Timakhalanso ndi zikhulupiliro zisanachitike."

Koma kodi machitidwe omwe asanachitike mpikisano amakuthandizirani kuti mufike pamzere? "Kuthamanga mpikisano kumatha kukhala kokhumudwitsa. Chilichonse chomwe chingakupangitseni kuti mukhale chete musanachitike ndichinthu chabwino," akutero. Izi ndi zoona-kupatula pamene akukulepheretsani kuchita bwino. Fufuzani ngati zizolowezi zanu zokonzekera mpikisano ndizothandiza kapena zopinga. (Ndipo onetsetsani kuti si amodzi mwa zizolowezi 15 zokwiyitsa komanso zamwano zomwe muyenera kusiya.)

Kuyala Zovala Zanu

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"Ndikonzekera kwambiri," akutero othamanga komanso wolemba mabulogu a Minnesota a Emily Mahr kudzera pa Twitter. "Ndikonza zovala zonse zomwe ndingathe kuvala ndikamatha mpikisano."

Mchitidwe wambawu watulutsanso hashtag yake, #flatrunner, pomwe othamanga amatumiza zithunzi za zovala, masokosi, nsapato, ma bib, ma gels, ndi zina zambiri, zokonzedwa bwino komanso zokonzeka kuthamanga.Hausenblas akuti kuika zida "zowonetsera" ndizofala pakati pa othamanga, ngakhale mwana wake wamwamuna wazaka zisanu ndi chimodzi wosewera mpira.

"Ichi ndi chizolowezi chabwino," akutero. "Mukuyesera, mwanjira ina, kuti mudzisangalatse, m'derali, komanso kumasuka. Anthu ena amaonetsetsa kuti ali ndi zikhomo zinayi zachitetezo cha bibi ndi chinthu chilichonse chomaliza chomwe angafunike. Chinthu chomaliza chomwe inu ndikufuna kudzuka m'mawa tili ndi china chosowa. "

Kuphatikiza apo, kutumiza zithunzi zanu za #flatrunner pawailesi yakanema kumatha kukupatsani chisangalalo. "Kuthamanga ndi ntchito yokonda munthu payekha," akufotokoza motero Hausenblas. "Potumiza chithunzi chanu chokonzekera mpikisano, mukupanga chikhalidwe cha anthu. Mumadziwa kuti pali anthu ena omwe akuchita zofanana ndi inu. Zingakuthandizeni kuti mukhale pansi ndikukonzekeretsani kuthamanga."

Kuganizira Tulo

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Ma alarm m'mawa am'mawa amathamangitsa othamanga ena mopitilira muyeso pakagwira zs. "Izi zitha kumveka ngati zoipa, koma ndimatenga melatonin kuti ndithandize kugona msanga kuposa masiku onse usiku womwe usanachitike mpikisano wodzuka," akutero wolemba komanso wothamanga ku New Jersey Erin Kelly kudzera pa Twitter. Sali yekha.

"Zowonjezera zatsimikiziridwa kukhala zotetezeka pa mlingo wochepa komanso kugwiritsidwa ntchito kwakanthawi kochepa," akutero katswiri wa zamasewera, wolemba, komanso katswiri wazamasewera othamanga Janet Brill, Ph.D., RD. ukakumane ndi dokotala."

Vuto limodzi lomwe lingakhalepo? "Anthu ena amamva chisoni m'mawa," Brill akuwonjezera. "Ili ndi lamulo lagolide: yesetsani musanathamange." Hausenblas akuvomereza. "Ngati simunazolowere kutenga melatonin, itha kutaya mpikisano wanu," akutero Hausenblas.

Kuti muwonetsetse kuti ena sakutseka, "werengani kapena mverani nyimbo zokhazika mtima pansi," akutero Hausenblas, pomwe a Brill akuti, "Idyani protein yokhala ndi tryptophan kapena musambe mofunda. Ngakhale galasi la vinyo wofiira ndilabwino ngati mwayesapo maphunziro. "

Chilichonse chomwe mungachite, musachite thukuta kuti mugone msanga, Hausenblas akuti. Mudzakhala bwino patsiku lamasewera osagona tulo tangwiro. (Njira Zochirikizidwa ndi Sayansi Awa za Momwe Mungagone Bwinozi zidzatsimikizira kugona mokwanira kwa maola asanu ndi atatu.)

Mwayi wanu _______

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Othamanga ndi otchuka ponyamula zamatsenga zomwe zimawawona patsiku lalikulu. Kasanu USATF Ultrarunner of the Year komanso wothamanga kwambiri Michael Wardian amavala kapu ya baseball yakumbuyo mumpikisano uliwonse. Olimpiki, waku America yemwe ali ndi mbiri ya mita 5,000 ndipo wodzifotokozera kuti "wokonda misomali" Molly Huddle ajambula misomali yake mosiyanasiyana chilichonse chisanachitike.

Ndipo sizongokhala zabwino zokha: "Big Sexy Hair Spray imandifikitsa mpaka 26.2 nthawi iliyonse-47 ndikuwerengera!" akuti "Marathon Maniacs" yemwe akutsogolera gulu la Jen Metcalf. "Unicorn wanga wamwayi, Dale, amabwera nane kumtundu uliwonse!" akuti wothamanga komanso wolemba blog ku Caitlin Lanseer kudzera pa Twitter.

Koma kodi chinthu chamtengo wapatali chingakuthandizedi? Mwina, Hausenblas akuti. "Amachepetsa nkhawa," akufotokoza. "Anthu ambiri azikhala ndi nkhawa asanatenge mpikisano, chifukwa chake ndi bwino kukhala ndi china chake chomwe chingakutonthozeni."

Osati kupeza nawonso zomata. "Akataya chinthucho kapena osachipeza, zimatha kupanga Zambiri kupsinjika, kutengera momwe amaikira chidwi, "Hausenblas akuchenjeza.

Kupeza Nyimbo Yanu Yomwe Mumakonda

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Wothamanga aliyense amakhala ndi kupanikizana komwe amakonda, ndipo ambiri amatengera nyimbo kuti akonzekere mpikisano. "Ngati mndandanda wanga wamasewera suyamba ndi 'Footloose' (inde, mutu wa kanema), kuthamanga kwanga konse kwawonongeka," akutero Londoner Marijke Jenson kudzera pa Facebook. "Nyimbo ndizolimbikitsa kwambiri," akutero Hausenblas. "Anthu omwe amamvetsera nyimbo adzagwira ntchito mwakhama, koma sangazindikire kuti akugwira ntchito mwakhama."

Kumvetsera nyimbo kale kuthamanga kwanu kungathandizenso magwiridwe antchito, malinga ndi kafukufuku waposachedwa wofalitsidwa mu Journal of Strength and Conditioning Research. Ofufuza apeza kuti kumvera nyimbo zolimbikitsira 5K isanatuluke mwachangu, monganso momwe zimakhalira mukamathamanga. (Pezani Nyimbo Zabwino Kwambiri Kuti Mumfulumizitse 5K Yanu.)

Koma ngati phazi la kalulu lamwayi lija, musadalire kwambiri. "Anthu amakhala chizolowezi," akutero Hausenblas. "Koma ngati batri yawo ya iPod imwalira kapena sangathe kumvetsera nyimbo pazifukwa zina, zikhoza kuchititsa kupsinjika maganizo ndi maganizo oipa."

Kusadya Chakudya Cham'mawa

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Othamanga ambiri amamatira pachakudya chodyera choyesa m'mawa. Koma chiwerengero chodabwitsa chimasiya chakudya kwathunthu kapena kudalira ma gels koyambirira komanso pakati pa mpikisano. "Musamachite mpikisano osadya chilichonse," akutero Brill, makamaka ngati ndi 10K kapena kupitilira apo. Imwani zamadzimadzi ndikutenga ma carbs osavuta kugayidwa kuti muchepetse shuga m'magazi anu. "Cholinga cha zakudya zanu ndikupita ku mpikisano wothamanga ndi glycogen masitolo anu atha," akufotokoza Brill.

Maola awiri kapena anayi musanayambe mpikisano wanu, idyani chakudya chokhala ndi mafuta ochepa komanso fiber, koma chimaphatikizapo mapuloteni ndi ma carbs ambiri. Brill akuwonetsa nthochi ndi yogurt smoothie ndi granola kapena sangweji yopepuka. Kenako, mphindi 30 mpaka 60 mfuti isanafike, perekani zakudya zonse mokomera madzi, zakumwa zamasewera, ma gels, kapena gummies. "Phunzirani kudya mitundu iyi ya zakudya pamasiku anu ophunzirira," akutero Brill. "Phunzitsa m'mimba mwako momwe umaphunzitsira minofu yako." (Ganizirani chimodzi mwazosakaniza zabwino kwambiri zisanachitike komanso zitatha kuchita masewera olimbitsa thupi.)

Mukapeza china chomwe chimagwira, khalani nacho. "Khalani osasinthasintha," akutero Hausenblas. "Musasinthe zakudya zanu. Osachita chilichonse chatsopano kapena chovuta pa tsiku la mpikisano."

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