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1、怎样跑步永不受伤作者：Jeff Galloway 我本人最引以为豪的成就，就是近三十年来从来没有因为跑步过量而受伤。下文介绍可能发生的受伤风险以及如何避免受伤。 我的这些建议来自于超过20万名跑步者的亲身经验。他们听取了我的建议，然后将效果反馈给我，我再对我的建议进行调整。我将目前的能够避免受伤几个训练建议列在下面，但我仍然还在寻找更好的训练方式能够在避免受伤的同时减少休跑时间。一、 每周少训练几天 那些每周跑三次的人受伤的可能性最低。我认为，除了奥运会选手和有志于冲击世界纪录的人外，绝大多数的跑步者可以跑一天休一天。这样照样能保持健康的身体和较好的跑步表现。 每次跑步间隔48小时能够奇迹般得
2、修复身体损伤。一些人在恢复日还加入一些短距离的慢跑，这样做事实上没有让身体完全恢复。每当有客户向我抱怨伤痛总是缠着他不放，我都会让他们回去每隔一天跑一次。一般这样伤痛就能消失。二、 长距离跑的速度要慢一些 经过30年来对马拉松训练伤痛的跟踪研究，我发现伤痛大多都是因为长距离跑得过快产生的。当然你不能把长距离跑得太慢，因为无论跑得非常快或是非常慢，你的耐力都会达到极限。步速降下来后，腿部能够更快地恢复。一般地，我要求我指导的跑步者们最快的速度是比比赛的目标速度慢2分钟/英里。他们中很多人的步速比比赛目标速度慢3到4分钟/英里，感到恢复起来很快。另外，还要注意随着温度的上升，步速要下降：温度在华氏
3、60度以上时，温度每上升5度，步速下降30秒每英里。（译注：约合在摄氏15度以上，每升高1度，步速下降17.3秒每公里）。三、 更多行走间断 任何一块肌肉在同样的方式下持续运动，会更快地发生疲劳。肌肉已经疲劳后仍然继续跑步会极大地增加受伤的风险。你可以在我的网站上查看到基于各种步速所建议的行走间断的安排。如果你身上已经有伤痛，那么最好跑得少一些，走得更多一些。行走间断是在跑步前期最重要，因为这些间断可以完全地消除疲劳。对于5千米以上的跑步比赛，行走间断还可能提高比赛成绩。对于马拉松比赛，有策略地采用数个行走间断，比起原来没有采用行走间断平均可以提高成绩13分钟。四、 不要拉伸伤痛处 受伤紧绷的
4、肌肉或筋腱在受到拉伸后，损伤的几率会急剧提高。即使只是拉伸一次都会拉断组织纤维，使恢复需要更长的时间。一块因跑步而紧绷的肌肉如果受到拉伸，用不了一分钟就会受伤。按摩是处理这种由跑步引起的肌肉自然紧绷的极好的方法。肌肉紧绷不是一件坏事，它可以使你跑步效率更高。五、 速度训练要格外小心 速度训练常会产生很多伤痛。为减少受伤的几率，可在跑前做好充分的准备活动，做一些轻巧的加速跑。另一种重要的防止受伤的方法是在速度训练的两次间断跑之间慢走，并且保持各个训练阶段时间均匀分配。在速度训练跑最后一次的时，不要强迫自己一定要跑到某个时间以内，这一点很重要。六、 在出现疼痛、炎症和机能缺失时，千万不可勉强 如果
5、你发生了上述的任何一种情况，应立即停止跑步。多跑一个街区或一圈常常会带来成倍的伤害，使恢复所需的时间延长好几周，而不仅仅是短短几天。Acknowledgements My deepest gratitude goes first and foremost to Professor aaa , my supervisor, for her constant encouragement and guidance. She has walked me through all the stages of the writing of this thesis. Without her consisten
6、t and illuminating instruction, this thesis could not havereached its present form. Second, I would like to express my heartfelt gratitude to Professor aaa, who led me into the world of translation. I am also greatly indebted to the professors and teachers at the Department of English: Professor ddd
7、d, Professor ssss, who have instructed and helped me a lot in the past two years. Last my thanks would go to my beloved family for their loving considerations and great confidence in me all through these years. I also owe my sincere gratitude to my friends and my fellow classmates who gave me their
8、help and time in listening to me and helping me work out my problems during the difficult course of the thesis. My deepest gratitude goes first and foremost to Professor aaa , my supervisor, for her constant encouragement and guidance. She has walked me through all the stages of the writing of this
9、thesis. Without her consistent and illuminating instruction, this thesis could not havereached its present form. Second, I would like to express my heartfelt gratitude to Professor aaa, who led me into the world of translation. I am also greatly indebted to the professors and teachers at the Departm
10、ent of English: Professor dddd, Professor ssss, who have instructed and helped me a lot in the past two years. Last my thanks would go to my beloved family for their loving considerations and great confidence in me all through these years. I also owe my sincere gratitude to my friends and my fellow classmates who gave me their help and time in listening to me and helping me work out my problems during the difficult course of the thesis.
