Dream Big：加入我们的＃Crohn’swarrior参加您的第一场越野赛
Back for more punishment? (We jest.) Welcome to week two of this very special challenge.
Welcome back! In本月梦想中的大挑战赛，我们正在使您保持身体状态，参加您的第一场越野赛。（如果您错过了第1周，请单击此处。）这并不容易 - 仅在平坦的人行道上运行就足够了 - 但是成就感是您将带给您生活中其他每个部分的成就感。上周，我们让您在一周中三天进行30分钟的越野跑步。准备加强一点了吗？我们的团队负责人阿曼达·霍奇（Amanda Hodge）和埃莉诺·贝克（Eleanor Baker）又回来了，并提供了有关如何做到这一点的更多建议。
The Bottom Leads to the Top
他们说什么不会杀死你会让你变得更强壮，这就是霍奇（Hodge），这是一名与北卡罗来纳州伯灵顿（Burlington）的克罗恩（Crohn's）一起生活的Crossfit教练，可以证明这一点。回到高中和大学，霍奇（Hodge）的所有露面都是杰出的运动员，他在垒球中表现出色，同时兼顾了完整的学术课程。但是在下面，事情还远远不错。霍奇（Hodge）正在尝试毒品，并且正在发展不仅仅是偶尔的习惯。她说：“到我20岁时，我一直在为可卡因成瘾而挣扎。”“同时，我的胃肠道症状也开始使我屈膝。”
不久之后，事情变得越来越糟。霍奇说：“在大学里，体育，课程和工作的压力会使我带着流血的凳子将我带到浴室，并最终带着巨大的痛苦到急诊室。”“那是我被诊断出患有克罗恩病的时候。”诊断是要清洁并开始更多地关注自己体内食物的警告。
由于生活不是童话，所以霍奇没有一个早晨醒来，然后把船转身。从急诊室到六次马拉松赛跑者，这是一个漫长的磨削，但是，她说：“我想要自己比我所看到的'健康'更好，尤其是在输液诊所中。”霍奇说：“这是我发誓要使自己的生活和健康回到正轨的时刻之一，被其他患有严重慢性病的人包围着。今天，当她训练一场具有挑战性的40英里越野比赛时，霍奇通过提醒自己走了多远，推动了自己的前进。
Sport as a Metaphor for Life
当霍奇（Hodge）面对成瘾和疾病的障碍时，加利福尼亚州拉古纳海滩（Laguna Beach）的专业跑步教练和注册营养师埃莉诺·贝克（Eleanor Baker）正在考虑另一种类型的障碍。贝克在大学期间的跑步专业是最艰苦的大学体育赛事之一：3000米的跳栏运动员，其中跑步者必须跑步并跳过五个壁炉，周围是围绕400米轨道的浅水水池。她解释说：“您实际上是在这些障碍物上发射自己，如果您错过了，那么您要么在运行最高速度时跌落，要么降落在水中。”贝克说，从许多方面来说，她选择的运动是人生的完美隐喻：您被击倒，继续前进。她说：“您总是必须完成比赛。”
感到自己的比赛终点线？好消息 - 我们在这里获得了您梦dream以求的大型越野比赛挑战的第二周。祝你好运！
Week 2: Listen to Your Body
Anytime you dive headfirst into a new physical challenge, the risk of injury is high. So, it’s key to pay attention and assess how you are feeling. “Before hitting the trails, hone into your present state,” advises Hodge. “Are your ankles tight? Is your back tight from sitting all day? That will help inform where you need to focus your warmup.” Check in on your breathing, too—learning to take relaxed, rhythmic breaths is helpful in trail running, where uneven terrain can make it hard to lock into a groove. “Learning to breathe correctly can be a big help in trail running,” says Hodge. “Practice focused, slow breathing similar to what you might practice if you do yoga. In other words, you want to be intentional with your breathing.”
何时跨火车
Both Hodge and Baker believe in cross-training, or doing a variety of exercises other than running, to improve fitness. Through her CrossFit training, Hodge uses different strength-training machines and exercises in the gym to improve her cardiovascular endurance, strength, flexibility, and coordination. Baker also believes strength work can be extremely beneficial to running. “Adding in strength or resistance work can help your overall strength which then translates to your running,” she says. If you don’t have access to dumbbells or weights, exercise bands work just as well for resistance training. (Secure them to a doorknob and pull against it.)
Why Consistency Matters
Sure, right now you’ve got a brand-new challenge and you’re psyched to see if you can achieve your goals. But that feeling is bound to wear off eventually, even for the most spirited person. “You might temporarily be motivated by a new pair of shoes or a new water bottle, but that will fade,” says Hodge. “That’s why you want to be consistent in your training so it will be automatic even on days you aren’t particularly motivated.”
这意味着要坚持锻炼时间表，就像您遵守治疗方案一样。您知道当您错过剂量或跳过输液时会发生什么？当您训练三天时，与您的跑步技能和健身的发生并没有什么不同，然后跳过接下来的两天：事情变得更加困难。另一方面，当您做艰苦的事情时，例如跑步赛道，同时遇到同样艰难的挑战，例如管理耀斑，有时，您需要退后一步。霍奇说：“当我的身体需要休息时，我喜欢将跑步转换为游泳，瑜伽，甚至花时间冥想运动垫。”
How Far to Go
The distance you covered in week one was based on your entry-level fitness. No matter where you started, Baker recommends baby steps when it comes to increasing your mileage. “I recommend increasing your distance by only 10% each week in order to prevent injuries,” she says. If you were able to run two miles, three times last week, this week increase your distance to 2.2 miles. (Similarly, if you ran 30 minutes last week, aim for 33 this week.) If you are feeling good at that distance, add another day of running in this week or a comparable activity like biking or swimming that will keep you moving and raise your heart rate for a comparable amount of time.
Keep Drinking
And of course, continue your efforts toward hydration especially if you are experiencing diarrhea, which can cause a loss of electrolytes. How much you need to drink will be based on several different factors such as how hot or humid it is outside and how much you are sweating. How will you know you are drinking enough during your training? According to the Crohn’s and Colitis Foundation, you should aim to drink enough fluid so that your urine looks clear or light yellow. And while you’ll likely sip a little on the H2O mid-run, it’s most important to drink 30 minutes before and 30 minutes after a tough workout.
Keep at it—we’ll see you back here for week three next time!
- Keep Drinking:Crohn’s and Colitis Foundation. (2013.) “Diet, Nutrition, and Inflammatory Bowel Disease.”https://www.crohnscolitisfoundation.org/sites/default/files/legacy/assets/pdfs/diet-nutrition-2013.pdf
