健跑课堂 27个跑步贴士之二

 

27WaystoRunBetterEveryDay05Eatahealthybreak...





27 Ways to Run Better

 Every Day
05

Eat a healthy breakfast. We can't emphasize this one enough. Breakfast is the most important meal of the day, because it fuels you for the entire day. To skip breakfast or eat a skimpy one is like failing to rehydrate and refuel after a marathon. You wouldn't do that, would you? Well, your night's sleep is like a marathon to your body, because you don't get any fuel while you're sleeping. So carbo-load at breakfast. And add a little protein.

保证早餐营养丰富。这点再重要不过了。早餐是一天之中最为重要的一餐,因为它为人体一整天的消耗提供体力。不吃早餐或是早餐胡乱应付就像是跑完马拉松之后不给身体补水,补充能量。你绝不会这样做,对吗?是的,一晚上的睡眠就像是身体跑了一场马拉松,因为在此期间,你的身体得不到任何能量补给。因此,早餐要吃富含碳水化合物和蛋白质的食品。

06

Get cozy with frozen vegetables. This isn't a nutrition tip. It's an injury-prevention tip. If London Marathon winner Paula Radcliffe can take ice baths after a hard race, you can stand a bag of frozen peas against your sore knees for 15 minutes. Nothing reduces inflammation and holds injuries at bay like ice. Result: You stick to your training program. Don't like veggies? Fruit works, too. Try a small bag of frozen blueberries or strawberries. Or one of the many commercial ice wraps, often with handy Velcro straps. (You can find a good one at www.contourpak.com.)

冷冻蔬菜,疗伤好帮手。这并非是营养小贴士,而是教你如何预防受伤的小点子。倘若伦敦马拉松冠军保拉拉德克利夫在跑完艰苦的比赛后仍能洗上一个冰块澡,你也能忍受将一袋子冰豌豆敷在酸胀的膝盖上15分钟。没有什么比冰块消炎效果更好的了。结果:你继续坚持着训练计划。不喜欢用蔬菜是吗?水果也有同样功效哦。试试用小袋蓝莓或草莓敷。用到处可见的商用冰袋也行,上面有便携魔术贴绑带的那种。(在www.contourpak.com.可以买上很好的一个。)







07

Find a coach. Maybe the kind who yells at you every once in a while. (But probably not.) Point being, a coach's first job is to motivate you in a way no one else can. Second job: To lay out your training program. Third job: To prevent you from straying from the program, probably by running too much or too fast. You can find a coach by asking around, calling running stores, and checking the Internet.

雇个教练。找个是不是对你吼上两句的教练不失为一个好主意。(但也可能不是这样。)教练的首要工作是给你加油鼓劲,这是任何其他人都无法代替的。教练的第二个工作便是为你量身制定锻炼计划。第三个工作:督促你按计划锻炼,既不过量锻炼也不跑的过快。找教练的话你可托人四处问问,也可打电话到跑步中心咨询,还可上网招聘。

08

Join the "X" revolution. Despite the many proven benefits of cross-training, we still know too many runners who only run. C'mon, folks. We love running, too. We know all about the "specificity-of-training" rule, but we still skip the occasional running workout to get in some cross-training. Mainly strength training, bicycling, elliptical training, yoga, stairclimbing, pool running, rowing, and walking. Why? Not because we think these routines will make us faster in our next half-marathon, but because they make us fitter and less prone to injury.

多渠道锻炼。尽管交叉锻炼有着许多好处,还是有许多人只进行单一的跑步锻炼。来吧,朋友们!我们也喜爱跑步!我们对“训练的特殊性”原则一清二楚,但我们还是跳过常规跑步训练,进行交叉训练。主要是力量训练,骑自行车,椭圆训练,练瑜伽,爬楼梯,池中跑步,划船,竞走。这是为何?这并非是因为我们认为进行这些例行训练会提升我们的速度,而是做这些锻炼会使得我们更健康,更不易于受伤。(未完待续)

By Runner's World editors

译: yudusha



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