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如何重拾跑步?

时间:2011-06-11 11:12:29  来源:  作者:

在长时间的休息之后,你做好准备重新开始跑步了么?再次开始跑步有些时候回很难,因为想到你曾经能跑得更快更远是件沮丧的事情。不管你是因为伤痛或者缺乏动力而很久没有跑步,下面有一些建议能够帮助你的过渡期变得容易一点。
Follow a training schedule. When you first started running, you may have followed a beginner training schedule to learn how to run and help you stay motivated. There's nothing wrong with going back to that schedule or another beginner runner program to help you establish a regular running habit and avoid getting injured.
遵循一个训练时间表。当你第一次开始跑步时,你可能按照一个跑步初学者时间表学习过如何跑步并且帮助你知道如何保持动力。重新开始用那个时间表或者另外一个跑步初学者的项目并没有什么不对,它们能够帮你建立一个有序的跑步习惯并且使你远离伤害。
Avoid doing too much too soon. Don't increase your overall weekly mileage by more than 10 percent per week. Keep all your runs at an easy, conversational pace for at least 6-8 weeks, until you have a good running base established.
不要想一口吃成个胖子。别急着把你的周英里数增长百分比提高到比10%还多。至少在6到8周之内,你要在跑步中保持一种如同谈话般轻松的步调,直到你建立起了一个良好的跑步基础。
Cross train to build fitness. Cross training in between your running days is a way to increase your endurance and strength without running too much and risking injury. Examples of good cross training activities for runners include swimming, aqua jogging, cycling, strength training, yoga, and Pilates. Pick an activity that you enjoy so that you know you'll stick to it.
用交叉训练来强身健体。跑步期间的交叉训练既能够在让你不过量跑步,以减少伤害的发生,又能提高你的忍耐力和力量。对于跑步者较好的交叉训练包括游泳,水中慢跑,骑自行车,力量训练,瑜伽和普拉提。选择一种你喜欢的运动,你知道你会坚持的。
Think positive. Don't put pressure on yourself to get to your previous level. Set small goals so that you feel good and get a confidence boost when you reach a milestone. They'll be plenty of time to train hard to beat your PRs. Just try to enjoy running as you gradually and safely build up your endurance.
保持乐观。不要想达到以往的水平而给自己压力。给自己设定小目标,你能感觉良好并且当你到达一个里程碑时自信心能增强。要突破你的个人记录需要大量时间进行辛苦的训练。试着在缓慢地、安全地建立起你的忍耐力的同时好好享受跑步吧。
 

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