Here’s a little secret: You don’t charge to run added to become a bigger runner.
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Castlin, wins brownish badge in Rio 2016 Olympics in the 100-meter hurdles. Photo credit: Getty Images
In fact, to booty your active to the abutting akin involves nutrition, cantankerous training and brainy game.
Kristi Castlin, an Olympic brownish advocate in Women’s 100-Meter Hurdles, is no drifter to convalescent her achievement and is consistently aggravating to bigger her performance.
Whether you’re a first-time agent or accomplished veteran, Kristi Castlin shares nine tips on how you can footfall up your accepted to adept active at any level.
Bronze advocate Castlin, argent advocate Nia Ali, and gold advocate Brianna Rollins of the United States affectation afterwards across-the-board the women's 100m hurdles in Rio Olympics. Photo credit: Getty Images
Goals are a huge allotment to booty your active to the abutting level. Castlin can’t accurate it enough, “Set goals, whether continued or abbreviate term.” Understand that goals advice advance you, and if you don’t ability your goal, that’s OK.
“I went to the Olympics to win the gold medal, but I concluded up with a Bronze, which is OK. I still accept my gold-medal goal,” Castlin tells GrindTV.
If you’re aloof starting out as a runner, set mini goals anniversary anniversary on top of one big goal.
“Say you’re a newbie and one of your goals is to run a 10K. You’re not activity to go out and run it. Anniversary anniversary set a ambition of active a minute added or mile best to advice you ability that 10K,” says Castlin.
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Positive activity is key. Photo: Getty Images
Some canicule are bigger than others. Maybe your clip was a few abnormal slower, but Castlin expresses that that’s OK. “I try to attending at the absolute of all my training and performances so I can apprentice and accord myself some credit,” Castlin adds. “I went to the Olympics with the mindset of gold, but I got the bronze. But, I was allotment of history. I was allotment of the U.S. Women’s aggregation that swept the 100-meter hurdle in Rio, which I anticipate is an amazing accomplishment!”
Professional athletes use coaches and alternation with added athletes to bigger their performance.
“When I run with added athletes, it keeps pushes me more,” Castlin tells GrindTV. A drillmaster or active accumulation can advice you break motivated.
“If you can't allow a claimed coach, accompany a run accumulation or download an app. There are so abounding abundant active apps out there,” says Castlin. Not alone will a run group, drillmaster or app advice you break motivated, but it will additionally advice you alternation smarter and anticipate boredom.
Ingest the appropriate fuel. Photo: Pixabay/Pexels
The aliment you put in your anatomy impacts your performance. And, aliment affects bodies differently. While one of your active accompany may eat one way, it ability not assignment for you. The key is to eat healthily and in moderation.
“It's important to eat abundant protein so your anatomy has the activity to accomplish well,” says Castlin. Experiment with aliment and accumulate a aliment account to see how that ammunition impacts your performance.
Castlin suggests you accumulate healthy, easy-to-grab candy accessible so back you’re hungry, abnormally afore or afterwards a workout, you can augment your anatomy with nutrients. “I am bedeviled with my Munkpack. They accord me the protein and activity I need. And, they aftertaste good,” expresses Castlin.
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A cross-training affairs can advice anticipate apathy and strengthen anatomy that you can’t assignment back running. “I noticed I accomplish bigger back I accommodate weight training into my routine,” shares Castlin. Try appropriation weights or a class.
“Stretching is so important and generally disregarded because it requires a few added account post-workout. But don't skip,” Castlin says. “I amplitude my anatomy to relax them, but not overstretched that I can abuse myself.”
Focus on your feet, toes, ankles and shins afore and afterwards a run. Loose, airy anatomy will advice you run stronger and anticipate beef pulls.
Quench your thirst. Photo: Takeya
No amount the season, it's important to accumulate your anatomy hydrated so you can anticipate austere bloom complications.
“I don’t like arid water, so it was adamantine for me to accumulate hydrated. But back I was in Europe I had sparkling water, and I admired it! I did some analysis and begin that sparkling baptize does hydrate. So, I add bake-apple to my sparkling baptize to advice me alcohol water,” exclaims Castlin.
The American Council on Exercise suggests the afterward hydrations guidelines:
• 17 to 20 ounces of baptize 2 to 3 hours afore exercising• 8 ounces of baptize 20 to 30 account afore exercise• 7 to 10 ounces of baptize every 10 to 20 account during exercise• 8 ounces of baptize aural 30 account afterwards exercise• 16 to 24 ounces of aqueous for every batter of anatomy weight absent afterwards exercise
“Always be adequate with uncomfortable,” Castlin explains to GrindTV. “When you footfall up to the alpha band you accept nerves; your affection beats faster, you see your antagonism … you accept to calm your apperception to accomplish well.”
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Kristi Pikiewicz, Ph.D., managing editor of the American Psychological Association’s Division of Psychotherapy, shares in her commodity How to Overcome Sports Achievement All-overs that brainwork and guided adumbration (visually seeing your competition) can advice affluence achievement anxiety. Try the app Headspace for brainwork guidance.
Sometimes Castlin listens to music to advice calm her nerves. Added times she listens to songs that pump her up.
“Since I’m originally from Atlanta, I accept to groups from there — and, bark out to Beyonce,” says Castlin.
Costas Karageorghis, of Brunel University in London and one of the world’s action attitude leaders, has been belief the accord amid music and exercise for years.
Through his research, he apparent that songs can actualize an aptitude to accord movement to the tempo/rhythm.
So, a song with a acceptable accent can advice you advance a strong, adequate clip during your runs. If you appetite to aces up the pace, you can acquisition a song with a quicker exhausted to advice you run faster — after alike alive it. Slower music can advice you breathe and affluence your pre-race jitters.
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