5 Masu Gudu Tsakanin Tsare Tsare Tsare-Tsare Suna Rantsuwa Da

Wadatacce

• Kwance Tufafinka
• Lura akan bacci
• Sa'arku ________
• Haɓaka Waƙar da kuka Fi so
• Tsallake karin kumallo
• Bita don

Masu gudu halittu ne na al'ada, kuma wani lokacin waɗannan halaye suna haifar da tsarin saiti a cikin dutse kafin tsere. "Masu gudu suna da al'ada sosai kuma galibi suna da ƙananan halaye," in ji Heather Hausenblas, Ph.D., wani motsa jiki da likitan ilimin lafiyar jiki a Jami'ar Jacksonville. "Muna kuma samun camfi kafin wani lamari."

Amma shin waɗannan ayyukan tseren tseren a zahiri suna taimaka muku latsa layin? "Gudun tseren na iya haifar da tashin hankali. Duk wani abu da zai iya sanya ku samun nutsuwa tun da farko abu ne mai kyau," in ji ta. Wannan gaskiya ne-banda lokacin da suka lalata aikin ku. Gano ko halaye na shirye-shiryen tsere taimako ne ko cikas. (Kuma tabbatar da cewa ba su ɗaya daga cikin 15 Masu Ba da Haushi da Rashin Gyaran Halayen Guduwa.)

Kwance Tufafinka

Hotunan Corbis

"Na shirya fiye da haka," in ji mai gudu Minnesota kuma marubuciya Emily Mahr ta Twitter. "Na tsara duk tufafin da zan iya sawa a lokacin da kuma bayan tsere."

Wannan al'ada ta gama gari har ma ta haifar da nata hashtag, #flatrunner, tare da masu tsere suna buga hotunan tufafi, safa, takalma, bibs, gels, da sauransu, an tsara su sosai kuma suna shirye don gudu.Hausenblas ta ce sanya kayan '' a nuna '' ya zama ruwan dare tsakanin 'yan wasa, har ma da danta mai shekara shida da ke wasan kwallon kafa.

"Wannan dabi'a ce mai lafiya," in ji ta. "Kuna ƙoƙarin, a wata ma'ana, don jin daɗin kanku, a cikin yankin, da annashuwa. Wasu mutane har ma suna tabbatar da cewa suna da duk fa'idodin aminci huɗu don bibiyarsu da kowane abu na ƙarshe da za su iya buƙata. Abu na ƙarshe da so a tashi da safe da wani abu ya ɓace."

Bugu da ƙari, sanya hotunanka #flatrunner akan kafofin watsa labarun na iya ba ku haɓaka yanayi. "Gudun aiki aiki ne na mutum-mutumi," in ji Hausenblas. "Ta hanyar sanya hoton da aka shirya don tseren tseren ku, kuna haifar da jin daɗin jama'a. Kun san akwai wasu mutane a can suna yin irin abin da kuke yi. Yana iya taimaka muku kwantar da hankalinku da shirya muku yin tsere."

Lura akan bacci

Hotunan Corbis

Ƙararrawar safiya tana tura wasu masu gudu zuwa wuce gona da iri idan ana maganar kama zs. "Wannan na iya zama mara kyau, amma ina shan melatonin don taimakawa barci da wuri fiye da yadda aka saba da daddare kafin kiran tashin tseren kafin safiya," in ji marubucin New Jersey kuma mai gudu Erin Kelly ta Twitter. Ba ita kadai ba.

"An tabbatar da ƙarin ƙarin a cikin ƙananan kashi da amfani na ɗan gajeren lokaci," in ji masanin abinci na wasanni, marubuci, kuma tsohuwar marathon Janet Brill, Ph.D., RD ​​Amma idan ya zo ga nawa za a dauka, "madaidaicin adadin yana buƙatar. zama tare da likita. "

Matsala ɗaya mai yuwuwa? "Wasu mutane suna jin dadi da shi da safe," in ji Brill. "Wannan ita ce ka'idar zinariya: yi kafin ku tsere." Hausenblas ya yarda. Hausenblas ya ce "Idan baku saba shan melatonin ba, yana iya watsar da tseren ku."

Don tabbatar da rufe ido, "karanta ko sauraron kiɗan kwantar da hankali," Hausenblas ya ba da shawara, yayin da Brill ya ce, "Ku ci furotin tare da tryptophan ko yin wanka da ɗumi. Ko da gilashin jan giya yana da kyau idan kun yi shi a ciki tarbiya."

Duk abin da kuke yi, kada ku yi gumi don yin barci da wuri, in ji Hausenblas. Za ku yi kyau a ranar tsere ba tare da cikakken baccin dare ba. (Waɗannan dabarun da Kimiyya ta Bayar akan Yadda ake Barci Mai Kyau zai ba da tabbacin cikakken bacci na awanni takwas.)

Sa'arku ________

Hotunan Corbis

Masu tsere sun shahara don ɗaukar sihirin sihiri waɗanda ke ganin su a cikin babbar rana. Sau biyar USATF Ultrarunner of the Year kuma ƙwararren marathon Michael Wardian ya shahara ya sanya hular wasan ƙwallon kwando ta baya a kowace tsere. 'Yar wasan Olympian, mai rikodin mita 5,000 ta Amurka kuma mai bayyana kanta "mai sha'awar goge ƙusa" Molly Huddle tana fentin farce daban daban kafin kowane taron.

Kuma ba kawai ribobi ba: "Big Sexy Hair Spray yana samun ni ta 26.2 kowane lokaci guda-47 da kirga!" ya ce "Marathon Maniacs" memba na ƙungiyar Jen Metcalf. "Unicorn na mai sa'a, Dale, yana zuwa tare da ni zuwa kowane tsere!" in ji Ohio Runner kuma blogger Caitlin Lanseer ta hanyar Twitter.

Amma abu mai sa'ar gaske zai taimaka muku? Wataƙila, Hausenblas ya ce. "Suna rage damuwa," in ji ta. "Yawancin mutane za su kasance cikin damuwa kafin tsere, don haka yana da kyau a sami wani abin da ya saba wanda zai kwantar da hankalin ku."

Kada ku samu kawai kuma a haɗe. "Idan sun rasa wannan abu ko ba su same shi ba, hakan na iya haifar da shi Kara damuwa, gwargwadon irin girmamawa da suke ba shi, "Hausenblas yayi kashedin.

Haɓaka Waƙar da kuka Fi so

Hotunan Corbis

Kowane mai tsere yana da abin da ya fi so, kuma mutane da yawa suna juyawa zuwa kiɗa don samun su a shirye. "Idan jerin waƙoƙi na ba ya fara da 'Footloose' (eh, jigon fim ɗin), dukkan gudu na ya lalace," in ji ɗan ƙasar ta Marijke Jenson ta Facebook. "Kiɗa na da kuzari sosai," in ji Hausenblas. "Mutanen da ke sauraron kiɗa za su yi aiki tuƙuru, amma ba za su fahimci cewa suna aiki tuƙuru ba."

Sauraron kiɗa kafin Gudun ku kuma yana iya haɓaka aiki, a cewar wani binciken da aka buga kwanan nan a cikin Jaridar Ƙarfafawa da Bincike. Masu bincike sun gano cewa sauraron waƙoƙin motsa jiki kafin 5K ya juya cikin sauri, kamar yadda ake kunnawa yayin gudu. (Nemi Mafi kyawun Waƙoƙin Gudu Don Haɗa 5K ɗinku.)

Amma kamar ƙafar zomo mai sa'a, kar ku dogara sosai. Hausenblas ya ce "Mutane suna zama halittu na al'ada." "Amma idan batirin su na iPod ya mutu ko kuma ba za su iya sauraron kiɗa ba saboda wasu dalilai, yana iya haifar da ƙarin damuwa da tunani mara kyau."

Tsallake karin kumallo

Hotunan Corbis

Yawancin masu gudu suna manne wa gwada-da-gaskiya karin kumallo a safiyar tseren. Amma adadi mai ban mamaki yana barin abinci gaba ɗaya ko dogara kawai akan mala'iku a farkon da tsakiyar tsere. "Kada ku taɓa shiga tsere ba tare da cin komai ba," in ji Brill, musamman idan 10K ne ko ya fi tsayi. Ku sha ruwa kuma ku ɗauki carbs mai sauƙin narkewa don kiyaye matakin glucose na jini. "Manufar abinci mai gina jiki shine ku shiga tseren mai ruwa tare da shagunan glycogen ɗinku," in ji Brill.

Sa'o'i biyu zuwa hudu kafin tseren ku, ku ci abincin da ke da ƙarancin kitse da fiber, amma hakan ya haɗa da furotin da yalwa da carbs. Brill yana ba da shawarar banana-da-yogurt smoothie tare da granola ko sanwicin turkey mai haske. Bayan haka, minti 30 zuwa 60 kafin bindigar, ba da abinci gaba ɗaya don neman ruwa, abubuwan sha na wasanni, gels, ko gummies. "Koyi ka sha irin waɗannan nau'o'in abinci a kwanakin horo," in ji Brill. "Ka horar da cikinka kamar yadda kake horar da tsokoki." (Yi la'akari da ɗaya daga cikin Mafi kyawun Abincin Pre- da Post-Workout don kowane motsa jiki.)

Da zarar kun sami wani abu da ke aiki, tsaya da shi. "A kiyaye shi," in ji Hausenblas. "Kada ku canza abincinku. Kada ku yi wani sabon abu ko mai tsanani a ranar tsere."

Bita don