Perfect tips that can be done at the beginning of the competition and prevent nerves from affecting the performance.
When the expected day comes to participate in a competition, it is very normal to feel nervous. But there are some things that can be done at that time to reduce stress. Start running: without even trying Maximum First of all, starting to move will help you release stress and start feeling relaxed and happy.
Inhale and exhale in a pattern: the body is more susceptible to injury if you always exhale in the same way a step. For this it is recommended to breathe in a ratio of 3: 2. This means that you take a breath in three steps and let it out in two. This ensures that the running impact pressure is evenly distributed on both sides of the body.
Track switching: It is more convenient to travel a few kilometers on dirt tracks rather than always doing it on asphalt, to reduce the impact and stress that builds up in the joints. Also, overcoming uneven terrain will work your muscles differently, keeping your balance.
Tips and Keys to Prepare the Brain
According to a study by Noam Sobel and Ofer Pearl of the Department of Neuroscience at the Weizmann Institute of Science, people who inhaled when presented with a complex task performed better than those who exhaled in the same position. The results, then, suggest that the olfactory system may have shaped the evolution of brain function beyond the recognized primary function of olfaction.
By entering the air through the nasal passages, this information passes through the nerves to the brain. Some theories suggest that this meaning helped the development of other parts of the brain. From there came the idea that inhalation could prime the brain to absorb new information, Pearl explained. This was the starting point for the study: trying to prove that “it is not only the olfactory system but the whole brain that prepares itself to process new information upon inhalation. We call that the olfactory brain.”
To test their hypothesis, the researchers designed an experiment in which they were able to measure air flow through people’s nostrils and, at the same time, present problems to solve. This included aerobic exercise. spatial visualization problems (in which they had to decide whether a drawing of a three-dimensional figure could exist in reality); and verbal tests (where they had to determine if the words displayed on the screen were real).
“One might think that the brain associates inhalation with oxygen and thus prepares itself to focus better on the test questions, but the time frame doesn’t fit in with this,” Sobel said.
He explained in detail: “All of this happens in about 200 milliseconds, long before oxygen reaches the brain from the lungs. Our results show that not only the olfactory system is sensitive to inhalation and exhalation, but the entire brain.”
How do we avoid stomach upset?
Stomach discomfort while running, whether in training or in competition, is something that ends up affecting our overall performance. And although it is sometimes difficult to avoid (such as due to nerves), in many other cases it can be prevented by taking a few precautions.
A good tip is to avoid fiber and protein before your run, as these foods take longer to digest. Taking into account the type of training we will be doing, it is preferable to choose nutritious and light foods.
You should also avoid a very full stomach. In the event that there is a lot of anxiety, we can eat a small snack, so that it does not cause us problems later. You should know that eating extra food before a run is not completely necessary, as it takes a long time for the nutrients in the food to be available to be used as energy.
It’s also not a good idea to try new things (drinks, gel, candy) before a race, because you don’t know what their effects are on your body. In any case, use the training to practice with them.
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