Learn how to run efficiently! Ryoma Running Clinic by Ayako Nishitani
On January 14, 2024, one month before the Kochi Ryoma Marathon 2024 production, a guest runner Ayako Nishitani was invited as a lecturer, and a running click was held at Haruno General Sports Park Athletics Stadium.
Contents
Sleeping Method for Performance & Immunity Improvement
What should a runner expect to be careful about for a full marathon? How do you improve your performance again? The lecture was given by Ayako Nishitani, a model talent and an celebrity marathon runner. Nishitani recorded his personal best of 3 hours, 1 minute and 32 seconds at the 2016 Tokyo Marathon. Seminars that make use of the qualifications of sleep improvement instructors are also held in various places.
At Kochi Ryoma Marathon 2024, Mr. Nishitani is a guest runner of the relay marathon. This time, he taught me how to sleep comfortably to improve performance and immunity, stretch to run efficiently without injury, and points to run on slopes through classroom lectures and practical skills.
At the beginning of the lecture, Mr. Nishitani said, "I want you to think about not only practice but also sleep as a set." Lack of sleep has various adverse effects such as reduced concentration and thinking ability, and good sleep is necessary for recovery from fatigue and improvement of immunity. Mr. Nishitani presented tips for good sleep, such as not bringing anything into the bed, not sleeping after the evening, and not spending time in a bright room at night.
In addition, they will teach you how to finish bathing one hour before bedtime, incorporate a nap of about 6 to 15 minutes efficiently, and breath techniques to improve the autonomic nervous system before going to bed. Participants listened seriously to the advice, "Let's sleep early because one month or five minutes is fine."
He also talked about food to improve the intestinal environment and how to wake up in the morning. "Let's increase your immunity by actively eating lactic acid bacteria, fermented foods, and foods high in dietary fiber on a daily basis.
※Take care of dietary fiber the day before the race.
Let's warm the room before you wake up. On the day of the race, it is recommended to bring a warm drink. "It seems that it was very helpful for the participants planning the Kochi Ryoma Marathon and for beginners of marathons .
Stretch to run efficiently without injury
Next, what was done at the stadium was a stretch to run efficiently without injury. Under the guidance of Mr. Nishitani, everyone practiced various types of stretching, such as around the hip joints and thighs. "Let's increase flexibility and extend the stride," he advised.
After stretching, training using a track at the Haruno General Athletic Field Athletics Stadium, conscious of posture. The participants worked on the training with a smile, while saying, "It's quite tough."
I also ran a slope using the actual course. "The Kochi Ryoma Marathon is difficult to climb the Urado-ohashi Bridge on the way, and the 600m slope just before arriving at this stadium at the final point!" says Nishitani. "The point is to run down with a narrow stride, but it's better to pull your jaw up and run up. When you look up, your jaw rises and the center of gravity is backwards. Be aware of your posture, relax your shoulders, and fold your arms compactly.”
After everyone ran on the actual uphill to the entrance of the stadium, there was also a pace running on a truck. Participants talked to the person who scored with "Nice Run!"
“Let’s run like Lunrun! Let's finish with a smile! "There was a positive message from Nishitani from beginning to end, and the bright atmosphere of Nishitani was conveyed, and the smiles of the participants were overflowing.
By the way, this running clinic will be available! Toby, a prefectural office man aiming for a subthree that is familiar in Kochi, also participated. I received an ale from Mr. Nishitani, and Toby's energy is even more powerful! Please see this page for the state of Toby working hard to achieve the goal!
Points of nutrition and how to use sports supplements
At the running clinic, there was also a lecture on nutrition and supplement techniques for runners. Lecturer is Masahiko Fujito, who has been involved in sports supplements for many years at "Ezaki Glico", has been conducting "Nutrition and Supplement Seminars" more than 1,000 times throughout the country, and is now independent and still holding seminars nationwide.
I told Pinpoint about the nutrition that can only be done at this time, when the full marathon was about a month later. Participants were eager to take notes, such as eating a healthy diet while conscious of weight loss, reducing lipids and eating protein consciously, improving immunity, and performing intestinal activity. I was taking
In addition, there was a story about "Ergogenic Aid" as a supplement utilization technique for runners. Ergogenic Aid is the use of strategic supplements to improve performance. Participants were introduced at what time and what supplements should be taken from the perspective of experts, and participants commented, "It was very helpful" and "I would like to use supplements by all means."
Mr. Nishitani, Mr. Fujito, and a few words from the participants
Finally, we interviewed two lecturers and participants.
First of all, we asked Mr. Nishitani, who is bright and energetic, about the marathon challenge.
“You may think you might not be able to run a marathon. But I'm going to challenge it, but I think there's drama. It is important to set a goal a little ahead and grab it yourself. In the process of reaching your goals, you can also feel your own growth. Be sure to feel your own growth and accomplishment through running.”
About the production that was scheduled for a month later
"I'm looking forward to it! I will participate in the relay marathon, but I want to run up Urado-ohashi Bridge comfortably and finish as soon as possible for one second."
Next is Mr. Fujito, an expert in sports supplements.
"Most people participated in the Kochi Ryoma Marathon, and everyone listened seriously. I would like you to incorporate supplements well and aim to improve performance. I have told many people that investing in the body is a treasure of a lifetime. We want you to make use of what you can use, do what you can, and give runners your best. Good luck everyone!” 。
Finally, I'm a fellow female runner who has participated in the Ryoma Marathon once to eight times.
"When I was taught stretching, my body moved smoothly and my feet were easier to go up. I was happy!" 。
“It’s the easiest thing I’ve learned so far. It was helpful for me to tell you specific things, such as warming your body, warming your room and improving your awakening on that day."
"What I learned was just what I could do right away from today, and I learned about nutrition."
About the production
“I want to finish with a smile. As I told you today, I want to run to the end without having any negative feelings,” he said.
Through a program that can be enjoyed from beginners to senior, participants may have been able to charge positive power. Kochi Ryoma Marathon 2024 will be held on February 18. Let's get excited, both the participants and the supporters together!
Nishitani will participate in an event at Kochi City Central Park the day before the Ryoma Marathon (February 17), so don't miss it!
