梦想大：加入我们的#crohn'swarrior来跑你的第一场比赛
Back for more punishment? (We jest.) Welcome to week two of this very special challenge.
Welcome back! In这个月的梦想大挑战，我们要把你的形状带到奔跑你的第一场比赛。（如果你错过了第1周，请点击这里。）它不容易在平坦的路面上运行很难，但是完成的成就感是你将携带到你生活中的每隔一部分的一部分。上周，我们有30分钟的越野跑步，本周三天。准备好踩到了一点？我们的团队领导Amanda Hodge和Eleanor Baker会回归更多关于如何做到这一点的建议。
The Bottom Leads to the Top
他们说什么不杀了你让你更强大，这是一个霍奇，这是与伯灵顿，NC的Crossfit教练，可以证明。回到高中和大学，所有外表都是一个突出运动员的突出运动员，在播放一个完整的学术课程时，擅长垒球。但是下面，事情远非好。Hodge正在尝试毒品，并在她的路上发展不仅仅是偶尔的习惯。“当我20岁的时候，我正在努力与可卡因成瘾，”她说。“与此同时，我的GI症状也开始将我击倒我。”
在长时间，事情从坏糟糕地变得更糟。“在大学里，体育，班级和工作的压力会把我带到浴室里，最终向急诊室带来巨大的痛苦，”Hodge说。“那是我被诊断出患有克罗恩病的时候。”诊断是一种警告，以便干净，并开始更加关注进入她身体的食物。
因为生活不是童话故事，霍奇一天早上没有醒来，然后转动船上。从床上是一个长长的研磨，是一个六次马拉松赛跑者，但是，她说：“我对自己的看法比我看到的”健康“更好，特别是在输液诊所。”被患有严重慢性疾病的其他人包围，点击了，霍奇说：“这是我发誓让我的生活和健康回到轨道上的时刻之一。”如今，当她为一个挑战的40英里小径比赛列车时，霍奇通过提醒自己来推动自己，她已经走了多远。
体育作为生命的隐喻
由于霍奇面临着成瘾和疾病的障碍，埃莉诺·贝克，加利福尼亚拉古纳海滩的专业运行教练和注册营养师，正在考虑不同类型的障碍。Baker在学院的跑步专业是最艰苦的大学运动赛事之一：3000米的斜坡酶，其中跑步者必须跑步并跳过五个围绕400米轨道的浅水池包围的五个障碍。“你从字面上发射了这些障碍，如果你错过了，你要么摔倒，同时在水上跑步或落在水中，”她解释道。在很多方面，Baker说，她的选择运动是生活的完美隐喻：你被击倒了，你继续前进。“你总是要完成比赛，”她说。
感到泵送你自己种族的终点线？伟大的新闻 - 我们在这里有了梦想的第二周的梦想大规模比赛挑战。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.”
何时越过火车
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.”
这意味着遵守您的锻炼计划，正如您遵守您的治疗方案。你知道当你错过剂量或跳过输液时会发生什么吗？这并不完全不同于在您训练三天的运行技能和健身时的情况不同，然后跳过下两个：事情变得更加困难。另一方面，当你正在做的艰难的事情就像跑步时的艰苦的事情，同时与管理耀斑一样争吵同样艰难的挑战时，有时候，你需要退后一步。“当我的身体需要休息时，我喜欢切换到游泳，瑜伽，甚至花时间冥想锻炼垫子，”Hodge说。
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
当然,对hydrat继续你的努力ion 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
