怎樣跑步永不受傷

1、怎樣跑步永不受傷作者：jeff galloway 我本人最引以為豪的成就，就是近三十年來從來沒有因?yàn)榕懿竭^量而受傷。下文介紹可能發(fā)生的受傷風(fēng)險(xiǎn)以及如何避免受傷。 我的這些建議來自于超過20萬名跑步者的親身經(jīng)驗(yàn)。他們聽取了我的建議，然后將效果反饋給我，我再對(duì)我的建議進(jìn)行調(diào)整。我將目前的能夠避免受傷幾個(gè)訓(xùn)練建議列在下面，但我仍然還在尋找更好的訓(xùn)練方式能夠在避免受傷的同時(shí)減少休跑時(shí)間。一、 每周少訓(xùn)練幾天 那些每周跑三次的人受傷的可能性最低。我認(rèn)為，除了奧運(yùn)會(huì)選手和有志于沖擊世界紀(jì)錄的人外，絕大多數(shù)的跑步者可以跑一天休一天。這樣照樣能保持健康的身體和較好的跑步表現(xiàn)。 每次跑步間隔48小時(shí)能夠奇跡般得

2、修復(fù)身體損傷。一些人在恢復(fù)日還加入一些短距離的慢跑，這樣做事實(shí)上沒有讓身體完全恢復(fù)。每當(dāng)有客戶向我抱怨傷痛總是纏著他不放，我都會(huì)讓他們回去每隔一天跑一次。一般這樣傷痛就能消失。二、 長(zhǎng)距離跑的速度要慢一些 經(jīng)過30年來對(duì)馬拉松訓(xùn)練傷痛的跟蹤研究，我發(fā)現(xiàn)傷痛大多都是因?yàn)殚L(zhǎng)距離跑得過快產(chǎn)生的。當(dāng)然你不能把長(zhǎng)距離跑得太慢，因?yàn)闊o論跑得非?？旎蚴欠浅Ｂ?，你的耐力都會(huì)達(dá)到極限。步速降下來后，腿部能夠更快地恢復(fù)。一般地，我要求我指導(dǎo)的跑步者們最快的速度是比比賽的目標(biāo)速度慢2分鐘/英里。他們中很多人的步速比比賽目標(biāo)速度慢3到4分鐘/英里，感到恢復(fù)起來很快。另外，還要注意隨著溫度的上升，步速要下降：溫度在華氏

3、60度以上時(shí)，溫度每上升5度，步速下降30秒每英里。（譯注：約合在攝氏15度以上，每升高1度，步速下降17.3秒每公里）。三、 更多行走間斷 任何一塊肌肉在同樣的方式下持續(xù)運(yùn)動(dòng)，會(huì)更快地發(fā)生疲勞。肌肉已經(jīng)疲勞后仍然繼續(xù)跑步會(huì)極大地增加受傷的風(fēng)險(xiǎn)。你可以在我的網(wǎng)站上查看到基于各種步速所建議的行走間斷的安排。如果你身上已經(jīng)有傷痛，那么最好跑得少一些，走得更多一些。行走間斷是在跑步前期最重要，因?yàn)檫@些間斷可以完全地消除疲勞。對(duì)于5千米以上的跑步比賽，行走間斷還可能提高比賽成績(jī)。對(duì)于馬拉松比賽，有策略地采用數(shù)個(gè)行走間斷，比起原來沒有采用行走間斷平均可以提高成績(jī)13分鐘。四、 不要拉伸傷痛處 受傷緊繃的

4、肌肉或筋腱在受到拉伸后，損傷的幾率會(huì)急劇提高。即使只是拉伸一次都會(huì)拉斷組織纖維，使恢復(fù)需要更長(zhǎng)的時(shí)間。一塊因跑步而緊繃的肌肉如果受到拉伸，用不了一分鐘就會(huì)受傷。按摩是處理這種由跑步引起的肌肉自然緊繃的極好的方法。肌肉緊繃不是一件壞事，它可以使你跑步效率更高。五、 速度訓(xùn)練要格外小心 速度訓(xùn)練常會(huì)產(chǎn)生很多傷痛。為減少受傷的幾率，可在跑前做好充分的準(zhǔn)備活動(dòng)，做一些輕巧的加速跑。另一種重要的防止受傷的方法是在速度訓(xùn)練的兩次間斷跑之間慢走，并且保持各個(gè)訓(xùn)練階段時(shí)間均勻分配。在速度訓(xùn)練跑最后一次的時(shí)，不要強(qiáng)迫自己一定要跑到某個(gè)時(shí)間以內(nèi)，這一點(diǎn)很重要。六、 在出現(xiàn)疼痛、炎癥和機(jī)能缺失時(shí)，千萬不可勉強(qiáng) 如果

5、你發(fā)生了上述的任何一種情況，應(yīng)立即停止跑步。多跑一個(gè)街區(qū)或一圈常常會(huì)帶來成倍的傷害，使恢復(fù)所需的時(shí)間延長(zhǎng)好幾周，而不僅僅是短短幾天。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 department 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 frien