I-5 Quirky Pre-Race Rituals Iimbaleki eziFungelayo

Umxholo

• Ukubeka Iingubo Zakho
• Ukujonga ukulala
• Ithamsanqa lakho _______
• Ukugcina Ingoma yakho oyithandayo
• Ukutsiba isidlo sakusasa
• Uphengululo lwe

Iimbaleki zizidalwa zesiqhelo, kwaye ngamanye amaxesha ezo imikhwa zikhokelela kuseto lwelitye langaphambi kohlanga. “Iimbaleki zinezithethe kwaye zihlala zinemikhwa emincinci,” utshilo uHeather Hausenblas, Ph.D., ugqirha wengqondo kunye nempilo yengqondo kwiYunivesithi yaseJacksonville. "Siphinde sibe neenkolelo phambi komsitho."

Kodwa ngaba ezo zenzo zangaphambi kogqatso ziyakunceda wenze umgca? “Ukubaleka ugqatso kunokubangela unxunguphalo. Nantoni na enokukwenza uzive uzolile kwangaphambili yinto elungileyo,” utsho. Yinyani leyo-ngaphandle kwaxa benyusa ukusebenza kwakho. Fumanisa ukuba ingaba imikhwa yakho elungele ugqatso iluncedo okanye ngumqobo. (Kwaye qiniseka ukuba ayiyonto enye ye-15 ecaphukisayo kunye nekrwada yokuQhuba imikhwa yokuqhawula.)

Ukubeka Iingubo Zakho

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"Ndiyilungiselele ngaphezulu," yimbaleki yaseMinnesota kunye nebhlog uEmily Mahr nge-Twitter. "Ndibeka zonke iimpahla endinokuthi ndizinxibe ngexesha nasemva kogqatso."

Esi senzo siqhelekileyo sivelise ne-hashtag yayo, #flatrunner, kunye nee-racers zithumela imifanekiso yeempahla, iikawusi, izihlangu, iibhibhi, iigel, nokunye, zilungiswe kakuhle kwaye zikulungele ukubaleka.UHausenblas uthi ukubeka izixhobo “ekuboniseni” kuyinto eqhelekileyo phakathi kweembaleki, nkqu nonyana wakhe oneminyaka emithandathu odlala ibhola ekhatywayo.

Lo ngumkhwa osempilweni, utshilo. "Uzama, ngandlela ithile, ukuze ube nemincili, kwindawo, kwaye uphumle. Abanye abantu bade baqinisekise ukuba banazo zone izikhonkwane zokhuseleko kwibhibhi yabo kunye nayo yonke into yokugqibela abanokuyidinga. Into yokugqibela oyidingayo. ndifuna ukuvuka ekuseni kukho into engekhoyo."

Ngapha koko, ukuthumela i- # flatrunner pics yakho kwimidiya yoluntu kunokukunika amandla. "Ukubaleka ngumsebenzi ozimeleyo," ucacisa uHausenblas. "Ngokuthumela ifoto yakho elungele ugqatso, udala umbono woluntu. Uyazi ukuba bakho abanye abantu phaya abenza into enye njengawe. Inokukunceda ukuthomalalise kwaye ulungele ukubaleka."

Ukujonga ukulala

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Ii-alam zakusasa zityhala abanye abagijimi ukuba bagqithise xa kufikwa ekubambeni i-zs. "Oku kunokuvakala kukubi, kodwa ndithatha i-melatonin ukunceda ukulala kwangoko kunesiqhelo kubusuku obungaphambi kwentsimbi," utshilo umbhali kunye nombaleki wase-New Jersey u-Erin Kelly nge-Twitter. Akayedwanga.

"Izongezo zibonakaliswe zikhuselekile kumthamo ophantsi kunye nokusetyenziswa kwexesha elifutshane," utshilo ugqirha wezemidlalo, umbhali, kunye negqala lomdyarho uJanet Brill, Ph.D., RD ​​Kodwa xa kuziwa kuthabatha malini, "eyona dosi ifunekayo kufuneka udibane nogqirha."

Inye ingxaki enokubakho? "Abanye abantu baziva bekrwada kuyo kusasa," wongeza uBrill. "Lo ngumgaqo wegolide: ziqhelanise ngaphambi kokuba ubaleke." UHausenblas uyavuma. "Ukuba awuqhelanga ukuthatha i-melatonin, inokulahla ugqatso lwakho," utshilo uHausenblas.

Ukuqinisekisa ukuvala iliso, "funda okanye umamele umculo opholileyo," u-Hausenblas ucebisa, ngelixa uBrill esithi, "Yitya iprotheyini ene-tryptophan okanye uthathe ibhafu eshushu. Nokuba iglasi yewayini ebomvu ilungile ukuba uyenzile uqeqesho. "

Nantoni na oyenzayo, sukujuluka ulala kwangethuba, utshilo uHausenblas. Uyakulunga ngemini yomdyarho ngaphandle kokulala ubusuku ogqibeleleyo. (Ezi ziCwangciso-nkqubo eziXhaswa yiNzululwazi malunga nendlela yokulala ngcono ziya kuqinisekisa iiyure ezisibhozo zokulala ngobuhle.)

Ithamsanqa lakho _______

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Iimbaleki zidume ngokuthwala ubuqhetseba bomlingo obubonayo kusuku olukhulu. Ixesha le-USATF Ultrarunner yoNyaka kunye nombaleki obalekayo uMichael Wardian unxibe umnqwazi we-baseball ngasemva kulo lonke ugqatso. Olimpiki, waseMelika ophethe i-5,000 yemitha ophethe irekhodi kwaye uzichaze ngokwakhe "othanda iinzipho" uMolly Huddle upeyinta iinzipho zakhe ngokwahlukileyo ngaphambi komsitho ngamnye.

Kwaye ayisiyonto ilungileyo ukuba yenzeke: "Ukutshiza kweenwele ezikhulu kakhulu kundifumana kuma-26.2 ngalo lonke ixesha-47 kunye nokubala!" uthi "iManiacs yeMarathon" ebaleka ilungu leqela uJen Metcalf. "Inyathi yam enethamsanqa, uDale, iza nam kulo lonke ugqatso!" utsho imbaleki yaseOhio kunye nebhlog Caitlin Lanseer ngeTwitter.

Kodwa ngaba into enethamsanqa inokukunceda? Mhlawumbi, uHausenblas uthi. "Bacutha uxinzelelo," uyacacisa. "Uninzi lwabantu luya kuziva lunexhala phambi kogqatso, ngoko kulungile ukuba ube nento eqhelekileyo eya kukuthoba."

Musa nje ukufumana naye iqhotyoshelwe. "Ukuba baphulukene naloo nto okanye abayifumani, inokudala Kaninzi uxinzelelo, kuxhomekeka ekubeni bayigxininisa kangakanani, "uHausenblas ulumkisa.

Ukugcina Ingoma yakho oyithandayo

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Yonke imbaleki inejam eyithandayo, kwaye uninzi lubhenela emculweni ukuze lulungele ugqatso. "Ukuba uluhlu lwam lokudlala aluqali ngo'Footloose '(ewe, umxholo webhanyabhanya), lonke uhambo lwam lonakele, utshilo uLondoner Marijke Jenson ngeFacebook. "Umculo ukhuthaza kakhulu," utshilo uHausenblas. "Abantu abamamela umculo baya kusebenza nzima, kodwa abayi kubona ukuba basebenza nzima."

Mamela umculo ngaphambili Ukubaleka kwakho kungaphucula ukusebenza, ngokophando lwamva nje olupapashwe kwifayile ye- Ijenali yaMandla kunye noPhando lokuBambisa. Abaphandi bafumanise ukuba ukumamela iingoma ezikhuthazayo ngaphambi kokuba i-5K ijike amaxesha akhawulezayo, njengoko benzile ukujongana ngexesha lobaleka. (Fumana iiNgoma eziSebenzayo eziKhawulezayo ukukhawulezisa ii-5K zakho.)

Kodwa njengonyawo lomvundla onethamsanqa, ungaxhomekeki kakhulu. "Abantu baba zizidalwa zesiqhelo," utshilo uHausenblas. "Kodwa ukuba ibhetri yabo ye-iPod iyafa okanye abakwazi ukumamela umculo ngesizathu esithile, kunokudala uxinzelelo kunye neengcamango ezimbi."

Ukutsiba isidlo sakusasa

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Iimbaleki ezininzi zinamathela kwisidlo sakusasa esizanyiweyo kunye nenyaniso ngogqatso kusasa. Kodwa inani elimangalisayo lilahla ukutya ngokupheleleyo okanye lithembele kuphela kwiijeli ekuqaleni naphakathi kogqatso. "Akufanele ungene emncintiswaneni ngaphandle kokutya nantoni na," kusho uBrill, ngakumbi ukuba yi-10K okanye ngaphezulu. Sela ulwelo kwaye uthathe iikhabhoni ezigaywa lula ukugcina iswekile yegazi lakho iphezulu. "Injongo yesondlo sakho kukuya kugqatso olufunxwe ziivenkile zakho zeglycogen," ucacisa uBrill.

Iiyure ezimbini ukuya kwezine ngaphambi komdyarho wakho, munch kwisidlo esinamafutha kunye nefayibha encinci, kodwa oko kubandakanya iiprotein kunye neninzi yeecarbs. U-Brill ucebisa i-smoothie yebhanana kunye neyogathi enegranola okanye isandwich ekhaphukhaphu yeturkey. Emva koko, kwimizuzu engama-30 ukuya kwengama-60 ngaphambi kompu, lahla ukutya okupheleleyo ngokuthanda amanzi, iziselo zemidlalo, iijeli, okanye iigummies. "Funda ukungenisa ezi ntlobo zokutya ngeentsuku zakho zoqeqesho," utshilo uBrill. "Qeqesha isisu sakho njengokuqeqesha izihlunu zakho." (Cinga enye yezona Nto zintle zangaphambi kunye nasemva kokuzilolonga.)

Nje ukuba ufumene into esebenzayo, namathela kuyo. "Yigcine ingaguquguquki," utsho uHausenblas. "Musa ukutshintsha ukutya kwakho. Musa ukwenza nantoni na entsha okanye enzima ngosuku logqatso."

Uphengululo lwe