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Give Yourself Options on the Run--跑步时的选择

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发表于 2013-4-2 13:33 | 显示全部楼层 |阅读模式
By Jeff Galloway, Published March 13, 2013

转自:http://www.runnersworld.com/beginners/give-yourself-options-run?cm_mmc=NL-TrainingExtra-_-1247190-_-04022013-_-Give-Yourself-Options-on-the-Run

Every runinvolves decision-making—when to run, what route to take, how far to go, withwhom to run. While it's easy to get set in a routine, it's also a good idea toconsider your options. Mixing up what you do benefits your fitness andyour state of mind. When you're faced with a this-or-that situation,here's how to choose wisely.
每一次的跑步都需要你做出决定---什么时候跑,跑什么样的线路,跑多远,和谁一起跑。虽然追寻常规更容易些,但考虑一下其它的选择也是个不错的主意。综合考虑对你的身体和心理状况适合的方式。当你面对有不同选择的境况时,下面的的建议可以帮你做出更明智的选择。


10 minutes or bag it? Go out and run! Even a minimal 10 minutes helps maintain yourbody's running adaptations. And the brief break in your day can significantlyboost your mood. (Bonus: No shower required.)
十分钟或是放弃?到外面去跑步吧,即便是短短的十分钟可以帮助你维持身体对跑步的适应,而且一天中的短暂休息可以极大地提高你的情绪(好处:无需冲淋)。


Inside or out? Black ice or torrential downpours can make treadmill runningnecessary. But most runners should get outside as often as possible. Why? Firstoff, the fresh air is just more pleasant and will help pass the time morequickly. And if you plan to race, running outdoors will help your body adapt tothe impact of pavement and to the effect of weather conditions.
户内还是户外?户外的薄冰或是倾盆大雨使跑步机成为了跑者的必需品,但是,对于大多数跑步的人还是应该尽可能地经常到户外运动,为什么呢?首先,清新的空气可以使你拥有更加愉悦的心情,而跑步过程中时间也会过得飞快。如果你准备参加比赛,室外跑步还可以帮助你的身体更好地去适应路面以及天气条件的影响。


With a buddy or by yourself?Running with a friend is excellent motivation. The right partnercan get you out the door, help you through tough moments, maybe push you to getfaster. But if you're tired, or coming back from a layoff or injury, takecare—running with a too-fast friend can prolong your comeback. Similarly, ifyou do all your runs with a slower buddy, it will impede your progress.
搭伴跑还是独自跑?和朋友一起跑步将带给你意想不到的动力,合适的搭档可以使你来到户外,帮助你渡过身心比较痛苦的时段,还可能让你跑得更快。但是要注意了,如果你很疲惫,或是刚刚恢复跑步或是从伤病中刚刚康复,一定要小心----和速度很快的朋友一起跑步,将可能延长你恢复或康复的进程。同样,如果你和一个速度比较慢的朋友一起跑,则可能对你的速度和训练效果产生负面的影响。


Trails or road?Trails are a terrific way to add fun and a little excitement toyour routine. You'll get a nice change of scenery and experience a newchallenge as you navigate the softer, more uneven surface. That said, runnerswith unstable ankles should stick to the roads. Asphalt generally offers surerfooting.
小路还是公路?小路是一种可以为你的训练增加不少的乐趣和和使你兴奋的方式,你将会体验到景色的变换和面对松软、不平路面所带来的挑战。换而言之,如果你的脚踝不是太稳定的话,你还是应该坚持在公路上跑,沥青路面总体来说还是可以为你提供一个可靠的支撑。


With a watch or without? This one's easy: If a watch motivates you to run more, stay outlonger, or complete a tough workout—wear it. If it increases your stress—leaveit at home.
带表还是不带?这个答案比较简单,如果跑表可以激发你跑的更多,跑的更久,或是更有利于完成困难的训练,那就带着吧。如果它凭空会增加你的压力,那就把它撂在家里吧。

发表于 2013-4-2 13:36 | 显示全部楼层
写的挺到位,翻译的不错!
发表于 2013-4-2 16:27 | 显示全部楼层
有点意思,一般不想那么多就孤独去外面跑啦。
发表于 2013-4-2 17:05 | 显示全部楼层
学习了,真 的很专业。
发表于 2013-4-2 18:22 | 显示全部楼层
学习,学习
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