This #Crohn’sWarrior Has a Plan for Getting Fit on the Trails
您的身体能够超出您所知。健身爱好者和克罗恩（Crohn）的耐心Amanda Hodge在这里可以帮助您推动极限。
到现在，你已经made peace with the chilly winter temps and the occasional wild animal dropping in on your runs. Our fingers are crossed that you are seeing progress and getting further and further down the proverbial road to running your first trail race. But like most challenges worth their salt, success is unlikely to be drawn in a straight line. Two steps forward, one step back is the dance you’re doing here—and we’re right there with you, along with Amanda Hodge and Eleanor Baker, who are co-captaining this month’s Dream Big goal of running your first trail race. If you’ve hit some bumps on the trail both figuratively and literally, the inspiration you need to keep at it is straight ahead.
It Has to Be a Lifestyle
Let’s recap a few things we know about Amanda Hodge: At age 20, Hodge was diagnosed with Crohn’s disease. At age 26, she received a diagnosis of ulcerative colitis. The Burlington, NC, native is a six-time marathoner and Top 20 finisher in the CrossFit World Games. She’s also training to run a 40-mile trail race (see the connection there?).
霍奇了解不线性的进度。While she was learning to eat better and get clean from drugs after her Crohn’s diagnosis, she got the ultimate sucker punch: “At age 26, I was working two jobs and taking classes when I collapsed on the floor and found myself on the way to a one week stay in the hospital,” Hodge says. It was then that she was diagnosed with UC in addition to Crohn’s disease. “That was the point I finally started to take my health seriously,” she says. “As a former drug addict, I was nervous about taking too much medication for my digestive issues and at the time I didn’t even have health insurance. I realized that in order to get better, this was going to have to be a lifestyle—not just an exercise program or a diet, but something that I embraced for a lifetime.”
Fitness Comes in Many Forms
埃莉诺·贝克（Eleanor Baker）也对挫折并不陌生。在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已经遭受了一系列伤害，使她在场外的频率远远超过了她想记得的。她说：“几年前，我在跑步时真的很扭曲脚踝。”“我不能走路或开车，我只能抓住拐杖。这很糟糕，但是我第一次开始与教练一起学习我可以用自己的身体的不同的事情，即使一部分无法像应有的那样移动。”经历是顿悟：即使贝克无法奔跑，她还有其他选择可以保持健康。贝克现在说：“由于受伤，我学会了以不同的方式看健身。”“有很多方法可以在没有发生跑步的日子里汗流和发挥创造力。”
Week 3: Narrow Your Goal
By now you probably have a feel for trail running—the parts you like and the parts that, well, are tough. This may be a good time to look ahead and zero in on your future goal of completing your first race. For Hodge, choosing which race to run always comes down to the fun factor. “For your first race, pick something fun.” advises Hodge. “Destination races, familiar cities, or beautiful parks may help get you excited,” Nervous? Grab a buddy to do the race with you. To help get you started, the American Trail Running Association has a calendar on itswebsitethat lists upcoming races along with their distances and locations.
食物作为燃料
As your training gets more consistent, you’ve probably started figuring out that what you put in the tank matters, especially before a run. Eating well will not only help you perform your best, but ironically, the right food will also keep your Crohn’s symptoms to a minimum. Hodge knows firsthand that things can go downhill quickly if you are not careful about your diet. “Stay away from excess sugar—foods high in sugar can cause a big insulin response followed by inflammation that can make training more difficult,” she advises. “It’s also important to stay away from high fat foods that might be difficult to digest.” Hodge stresses having something—even just a banana, apple, or handful of granola before your run—so your stomach isn’t totally empty (which ironically can also make you feel nauseas).
How Far To Go
在第二周，您可能要覆盖约2.2英里或跑步33分钟。请记住，您在小径上的速度将比在沥青上运行的速度要慢。在贝克每周10％的规则之后，本周查看小径上的跑步2.5英里或36分钟的感觉，每周四次。许多较短的越野比赛是5K比赛，或3.1英里长，因此您肯定会到达那里！如果您感觉良好，请通过其他有氧作品（例如游泳或骑自行车）来补充您的跑步两天，这些工作可以改变您的风景，减轻关节的负担，并保持心脏泵送。
保持专注
As your confidence grows on the trails, it’s easy to let down your guard and lose your focus, according to both Baker and Hodge. “You need to drop the distractions when you are hitting the trails to keep yourself safe from falling,” cautions Baker. “For example, don’t plan to be checking your phone on the trails.” Besides which, you’re out in nature. Savor it! Save your phone for the other 23 hours of the day when you’re tied to technology.
