掌握小訣竅,讓跑步變的容易堅持(圖)

Question: When Does Running Get Easier?

問題：什麼時候跑步會變得容易些？

I started a "learn to run" program three weeks ago and I thought running would be easier by now. I'm still struggling through the run portions of the run/walk workouts. When does running get easier?

我三個星期前開始“學會跑步”計劃，我以爲到現在跑步應該會容易些了。但是我還是在掙扎通過跑步/步行鍛鍊計劃中的跑步計劃。什麼時候跑步會變得容易些？

Answer: This is a very common question among new runners and there isn't one answer that fits everyone, since beginner runners sometimes struggle for different reasons. Many new runners find that the turning point is when they can run continuously for 30 minutes. At that point, they start to feel more comfortable and confident.

答案：這是在新手中非常常見的問題，並且沒有一個答案能夠適用於每個人，因爲有時候新手在爲不同的原因掙扎。許多新手發現轉折點就是當他們能夠連續地跑30分鐘的時候。在那個時候，他們開始感到更多的舒適和自信。

So, it takes a little bit of patience to build up your fitness and get to a point where running feels easier. In the meantime, there are some things that you can do that will help make running more comfortable and enjoyable.

所以，這需要一點耐心來建立你的適應度和達到感覺跑步容易的那個點。同時，你還可以做一些事情讓跑步更舒適和享受。

* Don't worry about your pace. Beginner runners should run all their runs at an easy, conversational pace, which means that you can talk comfortably (in full sentences) with someone as you're running.

*不要擔心你的速度。新手應該以一種簡單的，可以對話的速度跑步，這就意味着當你跑步時你可以很舒服的跟某人交談（整句）。

* Make sure you're breathing easily. Another way to make sure that you're not running too fast is to make sure you're not out of breath. If you're huffing and puffing at any point during the run, slow down and make sure you can take deep breathes.

* 確保你能容易地呼吸。另外一個方法確認你沒有跑的過快的方法是確保你沒有上接不接下氣。如果你任何時候在跑步過程中氣喘如牛，降低速度並且確保你能夠深呼吸。

* Increase your mileage and running time slowly. As you're increasing your distance or the time of your running segments, make small jumps so your body can adjust to the increase in stress.

* 慢慢地提高你的哩數和跑步時間。當你增加你跑步的距離或跑步的時間，做很小的提高那樣你的身體可以調整適應增加的壓力。

* Win the mental battle. Some beginner runners are actually physically fit enough to run a certain distance, but they don't have the confidence or mental strength to push themselves farther. In many cases, it's simply "mind over matter." Try to distract yourself by playing mind games, choosing new running routes, or running with other people.

* 取得心理鬥爭的勝利。一些新手其實身體上足夠適合跑一段距離的，但是他們沒有信心或精神力量來促使他們跑的更遠。在許多情況下，就是簡單的“意志力”。試着通過玩智力遊戲，選擇新的跑步路線，或者跟其他人一起跑來使自己分心。