5 Quirky Pre-Race Rituals Runners Swear By

Zoo Siab

• Tso Koj Cov Khaub Ncaws
• Obsessing Over Sleep
• Koj Muaj hmoo _______
• Cueing Up Your Favorite Song
• Hla noj tshais
• Ntsuam xyuas rau

Cov neeg khiav yog tus cwj pwm coj zoo, thiab qee zaum cov cwj pwm no coj mus rau kev teeb tsa pob zeb ua ntej kev sib tw. Heather Hausenblas, Ph.D., tus kws tawm dag zog lub cev thiab tus kws paub txog kev noj qab haus huv nyob hauv Jacksonville University hais tias "Cov neeg sib tw khiav nrawm heev thiab feem ntau muaj tus cwj pwm coj txawv txawv." "Peb kuj tau txais kev ntseeg ua ntej ib qho xwm txheej."

Tab sis cov kev coj ua ua ntej kev sib tw ua tau pab koj taw kab? Nws hais tias "Kev sib tw sib tw tuaj yeem ua rau muaj kev ntxhov siab. Txhua yam uas tuaj yeem ua rau koj nyob kaj siab lug ua ntej yog qhov zoo," nws hais. Qhov ntawd yog qhov tseeb-tsuas yog thaum lawv mus txog koj qhov kev ua tau zoo. Tshawb nrhiav seb koj tus cwj pwm npaj txhij rau kev sib tw yog kev pab lossis kev cuam tshuam. (Thiab xyuas kom tseeb tias lawv tsis yog ib ntawm 15 Kev Nyuaj Siab thiab Tsis Ncaj Ncees Tus Cwj Pwm txhawm rau tawg.)

Tso Koj Cov Khaub Ncaws

Cov duab Corbis

"Kuv tshaj tawm," hais tias Minnesota tus khiav thiab blogger Emily Mahr ntawm Twitter. "Kuv teeb tsa txhua yam khaub ncaws uas kuv yuav muaj peev xwm hnav thaum thiab tom qab kev sib tw."

Qhov kev coj ua ib txwm muaj txawm tias nws tau tsim nws tus kheej hashtag, #flatrunner, nrog cov neeg ncaws pob tshaj tawm cov duab khaub ncaws, thom khwm, khau, bibs, gels, thiab ntau ntxiv, tau npaj kom zoo thiab npaj khiav.Hausenblas hais tias muab cov iav "tso rau" yog ib txwm muaj ntawm cov kis las, txawm tias nws tus tub muaj rau xyoo.

"Qhov no yog tus cwj pwm noj qab haus huv," nws hais. "Koj tab tom sim, ua kom nkag siab koj tus kheej, nyob hauv thaj tsam, thiab so kom txaus. Qee tus neeg txawm tias ua kom lawv muaj tag nrho plaub lub ntsej muag nyab xeeb rau lawv cov khaub ncaws thiab txhua yam khoom kawg uas lawv tuaj yeem xav tau. Qhov kawg koj xav sawv sawv ntxov nrog ib yam dab tsi uas ploj lawm. "

Tsis tas li ntawd, tshaj tawm koj cov duab #flatrunner hauv kev tshaj xov xwm tuaj yeem ua rau koj lub siab xav. Hausenblas piav qhia tias "Kev khiav yog ib qho haujlwm tshwj xeeb ntawm tus kheej," "Los ntawm kev tshaj tawm koj daim duab npaj rau kev sib tw, koj tau tsim kev nkag siab ntawm zej zog. Koj paub tias muaj lwm tus neeg sab nrauv ua tib yam nkaus li koj. Nws tuaj yeem pab ua rau koj nqig siab thiab ua rau koj npaj rau kev sib tw."

Obsessing Over Sleep

Cov duab Corbis

Lub tswb thaum sawv ntxov thawb qee tus neeg khiav mus rau qhov tsis zoo thaum nws los txog zs. "Qhov no yuav zoo li tsis zoo, tab sis kuv siv melatonin los pab kom tsaug zog ua ntej ua ntej hmo ntuj ua ntej teev ntuj ua ntej kev sib tw sawv," hais tias New Jersey tus kws sau ntawv thiab tus khiav Erin Kelly ntawm Twitter. Nws tsis nyob ib leeg.

"Cov tshuaj ntxiv tau ua pov thawj muaj kev nyab xeeb hauv kev txhaj tshuaj tsawg thiab siv sijhawm luv," hais txog kev noj zaub mov noj zaub mov zoo, tus sau, thiab tus qub tub rog marathoner Janet Brill, Ph.D., RD ​​Tab sis thaum nws los txog qhov yuav tsum tau noj ntau npaum li cas, yuav xam nrog tus kws kho mob. "

Ib qho teeb meem muaj peev xwm? "Qee tus neeg xav tias groggy los ntawm nws thaum sawv ntxov," Brill ntxiv. "Qhov no yog txoj cai golden: xyaum ua ntej koj sib tw." Hausenblas pom zoo. Hausenblas hais tias "Yog tias koj tsis tau siv tshuaj melatonin, nws tuaj yeem cuam tshuam koj haiv neeg,"

Txhawm rau kom qee qhov kaw qhov muag, "nyeem lossis mloog suab paj nruag," Hausenblas qhia, thaum Brill hais tias, "Nyob ib leeg nrog tryptophan lossis da dej sov. kev cob qhia. "

Txawm koj ua dab tsi, tsis txhob hws tau mus pw ntxov, Hausenblas hais. Koj yuav zoo rau hnub kev sib tw tsis muaj hmo ntuj pw tsaug zog. (Cov Kev Tshawb Fawb Txog Kev Tshawb Fawb no Yuav Ua Li Cas Pw Zoo Zoo yuav lav tau yim teev ntawm kev zoo nkauj pw.)

Koj Muaj hmoo _______

Cov duab Corbis

Cov neeg sib tw nto npe rau nqa cov txuj ci khawv koob uas pom lawv mus txog hnub loj. Tsib-lub sijhawm USATF Ultrarunner ntawm Xyoo thiab muaj kev sib tw marathoner Michael Wardian nto moo hnav lub kaus mom baseball rov qab hauv txhua qhov kev sib tw. Olympian, Asmeskas 5,000-meter tus tuav cov ntaub ntawv thiab piav qhia tus kheej "tus neeg nyiam ntsia ntsia hlau" Molly Huddle pleev xim nws cov rau tes sib txawv ua ntej txhua qhov xwm txheej.

Thiab nws tsis yog qhov zoo xwb: "Big Sexy Hair Spray tau txais kuv txog 26.2 txhua lub sijhawm -47 thiab suav!" hais tias "Marathon Maniacs" khiav pab pawg Jen Metcalf. "Kuv muaj hmoo unicorn, Dale, nrog kuv mus rau txhua qhov kev sib tw!" hais tias Ohio khiav thiab blogger Caitlin Lanseer ntawm Twitter.

Tab sis qhov khoom muaj hmoo puas yuav pab tau koj? Tej zaum, Hausenblas hais. "Lawv txo kev ntxhov siab," nws piav qhia. "Feem ntau cov neeg yuav muaj kev ntxhov siab ua ntej kev sib tw, yog li nws yog qhov zoo kom muaj ib yam dab tsi paub uas yuav ua rau koj tsaug zog."

Cia li tsis tau ib yam nkaus txuas. "Yog tias lawv poob qhov khoom ntawd lossis nrhiav tsis tau nws, qhov ntawd tuaj yeem tsim tau ntau kev ntxhov siab, nyob ntawm seb lawv tseem ceeb npaum li cas rau nws, "Hausenblas ceeb toom.

Cueing Up Your Favorite Song

Cov duab Corbis

Txhua tus neeg khiav dej num muaj qhov nyiam jam, thiab ntau tus tig mus rau suab paj nruag kom lawv sib tw npaj txhij. "Yog tias kuv daim ntawv teev npe tsis pib nrog 'Footloose' (yog, lub ntsiab lus yeeb yaj kiab), kuv qhov kev khiav tag nrho raug puas tsuaj," Londoner Marijke Jenson hais hauv Facebook. Hausenblas hais tias "Suab paj nruag txhawb siab heev." "Cov neeg uas mloog nkauj yuav ua haujlwm hnyav dua, tab sis yuav tsis pom tias lawv ua haujlwm hnyav li."

Mloog nkauj ua ntej koj qhov kev khiav kuj tseem tuaj yeem txhim kho kev ua tau zoo, raws li kev tshawb fawb tsis ntev los no luam tawm hauv Phau ntawv Journal of Strength and Conditioning Research. Cov kws tshawb fawb pom tias mloog cov nkauj txhawb siab ua ntej 5K tig tawm lub sijhawm sai dua, zoo li tau kho thaum lub sijhawm khiav. (Tshawb nrhiav Cov Nkauj Zoo Tshaj Plaws Kom Ua Kom Koj Li 5K.)

Tab sis zoo li ntawd muaj hmoo luav ko taw, tsis txhob cia siab heev. Hausenblas hais tias "Tib neeg dhau los ua tus cwj pwm ntawm tus cwj pwm," Hausenblas hais. "Tab sis yog tias lawv lub roj teeb iPod tuag lossis lawv tsis tuaj yeem mloog suab paj nruag vim qee yam, nws yuav tsim kev ntxhov siab ntau dua thiab xav tsis zoo."

Hla noj tshais

Cov duab Corbis

Ntau tus neeg sib tw khiav mus sim-thiab-tseeb tshais ntawm kev sib tw thaum sawv ntxov. Tab sis tus naj npawb tsis txaus ntseeg tso tseg cov zaub mov tag nrho lossis tso siab rau gels thaum pib thiab nruab nrab haiv neeg. "Koj yuav tsum tsis txhob mus sib tw yam tsis tau noj dab tsi," Brill hais, tshwj xeeb tshaj yog tias nws yog 10K lossis ntev dua. Haus cov dej thiab noj cov carbohydrates yooj yim zom tau kom koj cov ntshav qabzib nce. "Lub hom phiaj ntawm koj cov khoom noj khoom haus yog mus rau hauv kev sib tw ua kom muaj dej qab ntsev nrog koj cov khw muag khoom glycogen," Brill piav qhia.

Ob mus rau plaub teev ua ntej koj qhov kev sib tw, noj zaub mov uas tsis muaj roj thiab fiber ntau, tab sis muaj cov protein thiab carbohydrates ntau. Brill qhia txog txiv tsawb-thiab-yogurt smoothie nrog granola los yog lub teeb qaib ntxhw qhaub cij. Tom qab ntawd, 30 txog 60 feeb ua ntej rab phom, hla tag nrho cov khoom noj hauv dej, haus dej kis las, kua nplaum, lossis kua nplaum. Brill hais tias "Kawm noj cov zaub mov no rau koj hnub kev cob qhia," "Qhia koj lub plab zoo li koj qhia koj cov leeg nqaij." (Xav txog ib qho Zoo Tshaj Plaws Ua Ntej Ua Ntej thiab Ua Ntej Ua Ntej Ua Ntej rau Txhua Qhov Kev Ua Haujlwm.)

Thaum koj pom ib yam dab tsi ua haujlwm, lo nrog nws. Hausenblas hais tias "Ua kom zoo ib yam," "Tsis txhob hloov koj cov zaub mov. Tsis txhob ua dab tsi tshiab lossis hnyav rau hnub kev sib tw."

Ntsuam xyuas rau