跑步安全温馨提示内容精编

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跑步安全温馨提示内容篇1

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running may be good exercise, but it can be difficult on the body. here are five commonly shared ideas among fitness experts to reduce the risk of injury for people new to running or jogging.

跑步可能是一项好运动，但是对身体要求高。以下是健身专家之间降低跑步或慢跑新人受伤风险的五大共同观点。

do not run too much, too soon or too fast. most people get running injuries when they push themsleves too hard. the body needs time to get used to increases in distance or speed. muscles and joints need time to recover.

不要跑太多，太快。多数跑步受伤的人是把自己逼得太紧。身体需要时间来适应距离或速度的增加。肌肉和关节需要时间来恢复。

most running injuries do not come out of the blue. usually, there are warning signs. they may include body aches, sore muscles and pain that does not go away.

大多数跑步受伤不是毫无征兆。通常都有警示标识。它们可能包括全身酸痛、肌肉酸痛和疼痛不止。

there is no single best shoe for every runner. you should find the shoe that offers the best fit and support for your feet. more importantly, you should replace your shoes every 500 to 800 kilometers.

没有一双能适合所有跑步者的最佳跑鞋。你应该找到最适合你的脚的.跑鞋。更重要的是，你应该每500到800公里换鞋。

take some time after each run to write down notes about what you did and how you felt. look for patterns, things that happen over and over again.

每次跑步后花点时间用笔记记下自己干了什么，感觉如何。找出模式。

for example, you may find that your knees ache when you run on consecutive or back-to-back days. but perhaps you feel great when you rest in between running days. these notes will help you identify the best workout for you.

例如，你可能会发现当你连续跑步时膝盖疼痛。但也许你在跑步时间之间休息时觉得很舒服。这些笔记将帮助你确定最适合自己的锻炼。

as we said earlier, running is hard on your body. so physical fitness experts suggest some form of cross training to improve muscle balance and to help you stay injury free.

正如我们之前说的，跑步对身体要求很高。所以体能专家建议以某种形式的交叉锻炼来提高肌肉平衡，并帮助你免于受伤。

they say swimming, yoga, and riding a bicycle are good exercises to combine with running. these exercises are easier on the body.

他们说游泳、瑜伽以及骑自行车是和跑步结合的最好运动。这些运动对身体要求不高。