5 Quirky Pre-Race Tsika Vanomhanya Vanopika Na

Zvemukati

• Kugadzika Hanzu Dzako
• Kunyanya Kurara
• Rako Rakanaka _______
• Kugadzirira Kwako Rwiyo Rwunodisisa
• Kurega Kudya Kwemangwanani
• Ongororo ye

Vanomhanya zvisikwa zvetsika, uye dzimwe nguva izvo zvimiro zvinotungamira kune-mu-ibwe pre-nhangemutange miitiro. "Vamhanyi vane tsika uye vanowanzoita tutsika tudiki," anodaro Heather Hausenblas, Ph.D., chiitiko chemuviri uye wezvehutano wepfungwa paJacksonville University. "Tinoitawo mashura pamberi pechiitiko."

Asi iwo maitiro ekutanga-kukwikwidza anokubatsira iwe kuti ubate mutsara? "Kumhanya mujaho kunogona kukonzera kushungurudzika. Chero chinhu chingaite kuti unzwe kugadzikana zvisati zvaitika chinhu chakanaka," anodaro. Icho ichokwadi-kunze kwekunge vanokanganisa kuita kwako. Ziva kana tsika dzako dzekugadzirira nhangemutange dziri rubatsiro kana chipingamupinyi. (Uye ita shuwa kuti haisi imwe ye15 Inotsamwisa uye Rude Kumhanya Tsika dzekuputsa.)

Kugadzika Hanzu Dzako

Mifananidzo ye Corbis

"Ini ndinogadzirira," anodaro Minnesota mumhanyi uye blogger Emily Mahr kuburikidza ne Twitter. "Ini ndinorongedza hembe dzese dzandichakwanisa kupfeka panguva uye mushure mekumhanya."

Iyi tsika yakajairika yakatoburitsa hashtag yayo yega, #flatrunner, nevamhanyi vachitumira mifananidzo yehembe, masokisi, shangu, mabhibhi, magel, nezvimwe, zvakarongedzwa zvakanaka uye zvakagadzirira kumhanya.Hausenblas anoti kuisa giya "pachiratidziro" kwakajairika pakati pevatambi, kunyangwe mwanakomana wake ane makore matanhatu-achitamba nhabvu.

“Iyi itsika ine utano,” anodaro. "Uri kuyedza, neimwe nzira, kuti uzviwanire mufaro, munzvimbo, uye wakasununguka. Vamwe vanhu vanotoita chokwadi chekuti vane mapini mana ekuchengetedza bhibhi ravo uye nechimwe chinhu chekupedzisira chavangangoda. Chinhu chekupedzisira iwe kuda kumuka mangwanani pane chimwe chinhu chisipo."

Zvakare, kutumira yako #flatrunner pics pasocial media kunogona kukupa iwe kukurudzira mweya. "Kumhanya chiitiko chega chega," Hausenblas anotsanangura. "Nekutumira yako yakagadzirira-mujaho pikicha, urikugadzira pfungwa yenharaunda. Unoziva kuti kune vamwe vanhu kunze uko vanoita zvakafanana newe. Zvinogona kukubatsira kudzikama uye kukugadzirira kugadzirira."

Kunyanya Kurara

Mifananidzo ye Corbis

Mangwanani-ngwanani maalarm anosundidzira vamwe vamhanyi kune zvakanyanyisa kana zvasvika pakubata zs. "Izvi zvingaite sezvisina kunaka, asi ndinotora melatonin kuti ibatsire kurara nguva isati yakwana husiku husati hwatanga nhangemutange yekumuka," anodaro munyori weNew Jersey uye mumhanyi Erin Kelly kuburikidza neTwitter. Haasi ega.

"Zvekuwedzera zvakaratidzirwa zvakachengeteka mune yakaderera dose uye kushandiswa kwenguva pfupi," anodaro nyanzvi yemitambo, munyori, uye murwi wemakwikwi marathon Janet Brill, Ph.D., RD ​​Asi kana zvasvika pakuwanda kwekutora, "iyo chaiyo dosage inoda kunzwikwa nachiremba. "

Dambudziko rimwechete ringangoitika? "Vamwe vanhu vanonzwa vachinetseka nazvo mangwanani," Brill anowedzera. "Uyu ndiwo mutemo wegoridhe: dzidzira usati wamhanya." Hausenblas anobvumirana nazvo. "Kana iwe usina kujaira kutora melatonin, inogona kurasa nhangemutange yako," anodaro Hausenblas.

Kuti uve nechokwadi chekuvhara ziso, "verenga kana teerera kumumhanzi unodzikamisa," anodaro Hausenblas, Brill paanoti, "Idya puroteni ine tryptophan kana kugeza nemvura inodziya. Kunyangwe girazi rewaini tsvuku rakaringana kurovedza. "

Chero zvaunoita, usadikitira uchikurumidza kurara, Hausenblas anodaro. Iwe uchave wakanaka pazuva remujaho pasina kurara kwakakwana kwehusiku. .

Rako Rakanaka _______

Mifananidzo ye Corbis

Vanomhanya vane mukurumbira wekutakura talisman dzemashiripiti dzinovaona kuburikidza nezuva guru. Kashanu USATF Ultrarunner weGore uye mutambi ane mukurumbira Michael Wardian ane mukurumbira akapfeka baseball cap yekudzokera kumashure mujaho rega rega. Olympian, American 5,000-mita rekodhi inobata uye anozvitsanangura pachake "nail polish enthusiast" Molly Huddle anopenda nzara dzake zvakasiyana pamberi pechiitiko chega chega.

Uye hazvisi izvo zvakanakira: "Big Sexy Hair Spray inonditora kusvika 26.2 nguva imwe neimwe-47 uye kuverenga!" inoti "Marathon Maniacs" anomhanya nhengo yeboka Jen Metcalf. "Unicorn yangu yerombo, Dale, anouya neni kumarudzi ese!" anodaro Ohio mumhanyi uye blogger Caitlin Lanseer kuburikidza ne Twitter.

Asi chinhu chine rombo chingakubatsira here? Zvichida, Hausenblas anodaro. "Vanoderedza kunetseka," anotsanangura kudaro. "Vanhu vazhinji vachanzwa vachizvidya mwoyo pamberi pemujaho, saka zvakanaka kuti uve nechimwe chinhu chaunoziva chinokudzikamisa."

Ingo usatora zvakare attached. "Kana vakarasa chinhu icho kana vasingachiwane, zvinogona kugadzira zvimwe kunetseka, zvinoenderana nekukoshesa kwavanozviita, "Hausenblas anonyevera.

Kugadzirira Kwako Rwiyo Rwunodisisa

Mifananidzo ye Corbis

Mumhanyi wese ane jam yaanofarira, uye vazhinji vanoenda kumimhanzi kuti vagadzirire mujaho. "Kana runyoro rwangu rwekutamba rukasatanga ne 'Footloose' (hongu, iro bhaisikopo dingindira), kumhanya kwangu kwese kwaparara," anodaro Londoner Marijke Jenson kuburikidza neFacebook. "Mimhanzi inokurudzira," anodaro Hausenblas. "Vanhu vanoteerera mimhanzi vachashanda nesimba, asi havazoone kuti vari kushanda zvakaoma."

Kuteerera mimhanzi pamberi kumhanya kwako kunogona zvakare kuvandudza mashandiro, maererano neongororo ichangoburwa yakaburitswa mu Journal of Strength uye Conditioning Research. Vatsvagiri vakaona kuti kuteerera nziyo dzinokurudzira pamberi pe5K yakabuda nekukurumidza nguva, sezvakangoita kugadzirisa mukati mekumhanya. (Tsvaga Nziyo Dzakanakisisa Dzinomhanyisa Kuti Kumhanyisa Yako 5K.)

Asi senge tsoka yetsuro ine rombo rakanaka, usanyanya kutsamira. "Vanhu vanova zvisikwa zvetsika," Hausenblas anodaro. "Asi kana bhatiri ravo rePod rikafa kana vasingakwanise kuteerera mimhanzi nekuda kwechimwe chikonzero, zvinogona kukonzera kushushikana uye pfungwa dzakaipa."

Kurega Kudya Kwemangwanani

Mifananidzo ye Corbis

Vazhinji vamhanyi vanonamira pakudya kwekuyedza-uye-kwechokwadi pakudya kwemangwanani. Asi nhamba inoshamisira inorega chikafu zvachose kana kuvimba chete nemagels pakutanga uye pakati-mujaho. "Haufanire kupinda mumujaho usina chawadya," anodaro Brill, kunyanya kana iri 10K kana kupfuura. Inwa zvinwiwa uye utore ma carbs ari nyore kugayikwa kuti uchengetedze glucose iri muropa rako. "Chinangwa chekudya kwako ndechekupinda mujaho wehydrated nezvitoro zveglycogen zvakabviswa," anotsanangura Brill.

Maawa maviri kusvika mana musati mujaho wako, sunga kudya kwakaderera mumafuta uye faibha, asi izvo zvinosanganisira mapuroteni uye akawanda e carbs. Brill anoratidza bhanana-uye-yoga smoothie ine granola kana sangweji reTurkey rakareruka. Ipapo, maminetsi makumi matatu kusvika makumi matanhatu pfuti isati yapfuura, pfuudza chikafu chakazara uchitsigira mvura, zvinwiwa zvemitambo, majiroji, kana magamu. "Dzidza kunwisa marudzi aya ezvokudya pamazuva ako ekudzidzira," anodaro Brill. "Dzidzisa dumbu rako sezvaunodzidzisa nyama dzako." (Funga imwe yeakanakisa Pre- uye Post-Workout Snacks Yega Kwese Workout.)

Paunenge iwe wawana chimwe chinhu chinoshanda, namatira nacho. "Zvichengetedze," anodaro Hausenblas. "Usachinje dhayeti yako. Usaite chero chinhu chitsva kana chakasimba pazuva remujaho."

Ongororo ye