4 Tips On Overcoming Pre-Marathon Anxiety

Signing up for a marathon for the first time, whether it’s half or full, is genuinely exciting. You are about to take part in an athletic event that only the most determined folks can complete. Even if you do not get a place on top of the leaderboard, the fact that you never gave up somewhere in the middle makes you deserving of claps and cheers from everyone.

Nevertheless, as the days become closer than ever to the marathon, it seems common for new participants to develop anxiety. Your hands may get clammy the more you think about the occasion. You might play terrifying scenarios in your head as well, such as falling on your face, collapsing, or feeling claustrophobic while running with thousands of individuals. This is anxiety taking over. “Anxiety disorders can severely impair a person’s ability to function at work, school and in social situations. Anxiety can also interfere with a person’s relationships with family members and friends,” says Shannon Sauer-Zavala, PhD et al.

In case you cannot shake off the anxiety and are on the verge of skipping the event altogether, check out the tips below on how to overcome pre-marathon anxiety.

1. Concentrate On Dependent Variables

From the moment you feel nervous about the outcome of the race, you should stop your brain from focusing on things that you have no control over, e.g., age, height, length of the marathon, location, et cetera. Thinking that you are too short or too old in comparison with other runners, for instance, cannot help you finish the course. Instead of pouring your concentration on those, it is better to try to manage the aspects that you can alter, such as your speed, health, sleeping habits, diet, and many more.

2. Get Rid Of Stress

Pre-marathon anxiety may have been induced by the simple truth that your stress level is at its maximum capacity. “Harnessing stress can be a powerful tool to trigger growth, as well as build the strength we need and want to be our best,” says Alicia H. Clark, PsyD, which is why you have to use the run to your advantage.

Aside from training, after all, it is possible that you have projects to accomplish in the office or children to take care of daily. Since all these activities are equally important to you, there is no way for you to put any of them on the bottom of your priorities, thus elevating your stress. Considering you wish to get rid of anxiety before the athletic event, therefore, you need to deal with the stressors immediately.

3. Remember Why You Signed Up

Anxiousness tends to make you forget why you want to join the marathon. Some do it to prove to themselves as well as to other people that they can crush their physical limitations. Others see the event as a testament to how much they have changed in recent years. Like everyone else, you should remember why you signed up for it in the first place.

4. Plan How You’ll Do The Race

Assuming no amount of pep talk can calm your nerves, you may speak with a fitness coach or veteran runners regarding race tactics. They will be able to share ideas on what to do during each leg of the marathon. They can also advise you on when you should either run or jog so that you may conserve your energy until the end. By planning days or weeks before the event, you can go to the location without worrying about the unexpected. “Worrying does not accomplish anything except feeling terrible,” said Alyssa Mairanz, LMHC, and with your marathon pending, you don’t need the negative baggage.

Final Thoughts

Pre-marathon anxiety usually sets in a runner’s mind when you have no previous experience to tap into. Everything is new to you; it’s hard to tell what can happen during the race. Nonetheless, if you heed the tips above, your chances of coming to the marathon with confidence may increase.…

Best Meal Plans For People With Bipolar Disorder

There have been numerous studies that an individual’s diet plan affects his mood. “Dietary patterns are also related to hippocampal volume in older adults,” according to a study by Felice Jacka, PhD. In this case, fixing the meal plans of those people experiencing bipolar disorder may help boost their own emotional health.

According to a research published in the Canadian Journal of Psychiatry last February 2012, researchers found out that there is a significant correlation between higher intake of food nutrients and better mental health.…

Knowing More About Fad Diets And More

A fancy diet plan that promises drastic results in weight loss over a short span of time is called a fad diet. According to dieticians and doctors, this practice is not at all healthy and doesn’t offer a permanent solution to the weight loss dilemma people these days go through.

What to avoid?

It is best to avoid products and diet plans that promise you any of the following:

  • Plans and products that claims they can help you drastically lose weight at a rate of about 1 or 2 pounds/week
  • Claiming that it is possible to lose weight and stay in shape just by following the diet plan and consuming products and staying off the gym
  • Restrains you from eating food for a more balanced nutrition
  • Emphasizes on certain combinations of food. It is scientifically proven that eating certain kinds of food in a combination doesn’t promote weight loss
  • Base their claims and so called results on photographs showing the typical before and after scenario
  • Rely on endorsements from certain celebrity or existing clients for testimonials. Keep this in mind, they were offered money for their words

What to adopt?                                                    

To lose those extra pounds, consult with your doctor for a more effective, permanent, and long term diet plan. The following generic tips are to be followed daily to maintain your health as well as weight. Considering these can really prove to be beneficial for overall well-being.

  • Don’t skip meals and always eat your breakfast
  • Keep your food choices and preferences wide. This will ensure you are meeting your daily nutrient requirements
  • Avoid trans fats and saturated fats altogether. Products made from hydrogenated oils such as baked goods. Go for the good fats such as the oily fishes from sea or fresh water sources
  • Consume less sugar. These will help you to maintain a contoured body as sugar causes flabby and saggy physique
  • Keep a check on the amount of calorific drinks such as cola, alcohol etc., instead, opt for fruit juices and keep yourself hydrated by drinking adequate amounts of water
  • Lead a more physically active way of life and workout sessions or a trip to the gym in your daily routine. This will promote a healthy heart and it will boost immunity by keeping the circulatory system fit.

 Concluding Remarks

These days, the massive advertisement campaigns and brand positioning of certain fad diet products are controlling the minds of the people. It has become a trend to opt for the more ‘zero’ size physique, especially to the women’s section of the society.

They feel as if beauty lies in appearing slim and trimmed and for that, they would often opt for anything and everything! The organizations that make products for fad diet and also promotes the idea take advantage of this idea among the mass and position themselves and their products in the market despite the health risk factors involved.

These are more appealing to the fast moving lifestyle of people these days as it offers quick results with ease without going through rigorous workout sessions and hard work. Scientific research has proven the fact that most of the body weight that is lost during a fad diet routine is from loss of body water and lean muscle content, not body fat! It is advised to have patience if you want to lose weight on a permanent scale and want to retain the same without damaging your health and weakening the immune system. This can only be achieved if you opt for a healthy diet and active lifestyle with the inclusion of regular exercise.…

Runners, Beware: Why Are Trans Fats Bad For Your Health?

Nutrition is a division of science that is known for a lot of disagreements, debate, and difference in opinions. But one common fact that all doctors and nutritionists agree to is the harmful and downright toxic effects of trans fats on the human health. It’s a matter of great relief that the consumption of this particular toxic fat has reduced to a minimum over the recent years, all thanks to the extensive research on this subject and the adoption of the following research results by those who value their health. But, to be precise, trans fats is still finding its way into the morning plate. The motive of writing this article is to simply highlight the ill effects of consuming trans fats followed by how to avoid the same while you are shopping for groceries.…

fitness

Running For A Cause

Love the idea of running for a cause? You aren’t alone. There are millions who want to go out there, take part in charity races and events, and raise a lot of money for good causes. It’s something that really inspires people and it’s something that can help you too. However, if you are a bit skeptical of taking part in charitable races you should note you aren’t alone. There are many like you who are a bit embarrassed in taking part in major events but once you overcome your fears you can enjoy it so much. So, why should you run for a cause and can it really help you as well as others?

Raising Money for Good Causes

One of the very best things about running for a cause is that you have the chance to raise a lot of money for those in need. For instance, you can take on a small marathon for cancer research and get people to sponsor your efforts. This helps you stay in shape but also helps to raise awareness for the good cause and help raise money too. If you want to take part, you should and you can raise so much as well. This is one of the biggest reasons as to why more and more people are running for a cause.…