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给初跑者的5个跑步建议 – 译学馆
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给初跑者的5个跑步建议

5 Running Tips for Beginners ? 5 Things I Wish I Knew about Running from the Beginning

跑步是在众多运动中
Running is one of those exercises that
听上去最简单的一项运动
simultaneously sounds ridiculously easy,
但同时也充满挑战
and challenging all at the same time,
特别是当你第一次开始跑步
especially when you’re first starting out.
我已经断断续续跑了几年
I’ve been running off and on for a couple years now
直到前几个月 我才感觉
and only in the past couple months have I felt like I’ve
领悟了成功跑步的关键因素
finally unlocked the key to a successful run.
在这个视频中 我会与初跑者分享五个跑步的小贴士
In this video I share five running tips for beginners
即 当我刚开始跑步时希望知道的事项
aka what I wish I knew when I was first starting out running.
给初跑者的五条建议 即 当我刚开始跑步时希望知道的事项
5 running tips for beginnersaka what I wish I knew from the beginning
首先 我们来说说跑步装备
First let’s talk about gear
跑步装备因人而异
Truth is gear is subjective
需要花点时间实践 才知道哪些适合你
and it might take a bit of experimenting to figure out what works for you
包括我接下来要说的装备
including the gear that I’m about to talk about.
我希望起初就拥有的两个装备
That being said, the two pieces of gear that I wish I had from the very beginning are
第一 一双好的跑鞋
A) a good pair of running shoes
第二 我的运动腰带
and B) my flipbelt.
鞋如同脚 大小形状各不相同
Shoes, like feet, come in all different shapes and sizes.
有的是高帮 有的适合漫步
Some are built for a high arch, some are built for trails,
有的则模仿裸足
some are built to mimic the bare foot.
跑鞋应有尽有 多种多样
You name it, there’s a variation of running shoe for it.
所以 适合我的鞋不一定适合你
Therefore, shoes that work for me might not work for you
反之亦然
and vice versa.
但还是要说明 挑鞋时你得几点注意事项
But that being said, there are a couple things to keep in mind when you’re picking out a shoe
特别是要挑跑鞋
if you’re going to be running in it.
脚趾能在鞋里自由活动吗?应该要的
Can you wiggle your toes? You should be able to.
脚是否感觉舒服?那是肯定的 但鞋也不能太紧
Is your foot snug? It should be, but not too tight.
当你跑步时 脚是内翻还是外翻?
Do you over pronate or under pronate when you run?
如果不确定跑步时 你的脚如何运动
If you’re not sure about how your feet actually move when you run,
我强烈建议你去附近的运动鞋专卖店
I highly suggest going to a specialty running store near you
买一双合适的鞋
to get fitted for a shoe.
价格可能会略高
It might cost a little bit more,
但店员会让你上跑步机
but there they can stick you on a treadmill
记录你如何跑步
and actually record how you run
之后再为你的脚定制运动鞋
and then they can stick you in a shoe that’s personalized for you and your feet.
或者 在本视频的简介框里
Alternatively, in the description bar of this video,
我分享了一个鞋子问答的链接
I’ve linked a personal shoe quiz
在那你就可以了解什么样的鞋最适合你
where you can find out what shoe might work best for you.
下面来谈谈运动腰带
Let’s talk about the flipbelt.
没用运动腰带前 我经常苦恼这些东西该放哪里
Before I had this thing, I would struggle to find a place for all the things that I carry when I run.
庆幸的是 我不会带很多东西
Granted, I don’t really carry a lot,
但是像钥匙 身份证和卡 手机
but things like my keys, my ID, and phone are
是跑步时也要携带的
things that I like to keep with me even when I run.
臂带对于我的三星手机来说太小了
Arm bands were often too small for my Galaxy S7 Edge,
定价高 通常也没有地方放钥匙
way overpriced, and usually didn’t even have a spot for my keys.
健身服通常没有口袋
Workout clothes very often don’t come with pockets.
世界跆拳道联盟体育服装业
(WTF sports clothing industry)
所以我对国外的东西很熟悉
so I got very familiar with the sensation of foreign objects
跑步时把东西塞到运动胸罩里
being stuffed down my sports bra as I ran
我并不建议这么做
(which, by the way, I don’t recommend, because ouch).
通过一些搜索调查 我发现了运动腰带
After doing a bit of research, I came across the flipbelt,
毫不犹豫地订购了
which I ordered almost instantly.
这是一条当你运动时可以佩戴的腰带
It’s a belt that you wear when you exercise
整条腰带都可以放东西
that has snug pouches all the way through it.
足够放下我的手机
The pouches are big enough for my phone,
足够放下我的身份证件和其他卡片
snug enough to keep my ID and other cards in place,
还有一个卡环在我跑步时拴住钥匙
and it even has a clasp to hang my keys on as I run.
不会在跑步时滑动
It doesn’t slide up my body as I run,
即使我的腰部和臀部之间只有10英寸也可以用
even with my current 10 inch difference between my waist and hips,
至今没丢过一样物品 吉人天相
and i’ve never lost an item to date, knock on wood.
我订购的是浅绿色小号 给你参考
For reference, I ordered a size small in the aqua color,
非常适合我
and I feel like it fits perfectly for me.
在视频的描述栏 我附加了运动腰带的链接
I’ve linked the flipbelt in the description bar of this video
如果你想购买一条
if you want to get one yourself.
我发誓这不是个运动腰带广告
And I swear this isn’t a flipbelt commercial,
只是相见恨晚
I just wish I got one sooner.
当我开始跑步时 希望知道的第二件事
The second thing I wish I knew when I first started running
是关于食物
is actually about food.
我花了很长时间才了解
It took me forever to figure out
跑步前吃什么 何时吃
what and when to eat before I went on a run.
是吃大餐
Should I eat a big meal?
还是吃零食 还是什么都不吃
Should I eat a snack? Should I eat anything at all?
什么时候吃 例如类似的问题
When should I eat? etc.
就像运动装备一样 因人而异
The truth is, like gear, its kind of subjective.
对我来说 有两件事很重要
For me personally, I find that there’s two things that work really, really well for me.
首先是清晨的简短而快速的跑步
The first is a short, fasted run first thing in the morning.
如果我什么都不吃就去跑步
If I’m running without eating anything,
通常不能坚持很久
I generally can’t go for a very long time,
我清晨醒来就需要吃点东西
and it pretty much has to be right when I wake up,
不然就会头晕想吐
otherwise I get extremely light headed and nauseous.
但在清晨简短的跑步后
But after a fasted run in the morning,
我发现自己精力充沛
I’ve actually found that I have quite a bit of energy,
感觉做事有效率 准备好迎接新的一天
and it makes me feel extremely productive and ready to take on the day.
适合我的第二件事
The second thing I found that works really well for me
是吃含有丰富碳水化合物的小点心
is having a light, carb-rich snack
跑前半小时到一小时吃
somewhere between 30 and 60 minutes before a run.
对我来说 就是一根香蕉或一个苹果之类的
Usually for me this means a banana or an apple or something of that variety.
小吃能供应有氧运动中的大量能量
I found that a light snack gives me a good amount of energy to power through cardio,
而不会像吃正餐那样 感觉不适或跑不动
but it doesn’t make me feel sick or heavy like a large meal would.
当我初跑时希望知道的第三件事 是应用软件
The third thing I wish I knew when I first started running were what apps to use.
刚开始时 可用的软件太多 眼花缭乱
As a beginner, all of the apps that are available for you to use can be really overwhelming,
很难决定最终选择哪款
and it’s difficult to figure out which exactly you’ll actually end up using.
我个人经常使用三款
For me personally, there are three apps that I use frequently
真希望从初跑时就使用
that I wish I had from the very beginning.
请注意 我用安卓系统
Keep in mind, I’m running android,
与在苹果系统中可能有些许不同
and these apps might be different on iOS
两个系统各有优缺利弊
and/or be better or worse on one platform versus another.
第一款软件是Runtastic
The first is called Runtastic.
Runtastic是数以百万跟踪应用程序中 可告知步速
Truth is, Runtastic is one of the millions of tracking apps that tell you your pace,
记录你的路径
gives you a map of where you’ve gone,
语音提示你已经跑了多少英里或公里
gives you audio cues to let you know how many miles or kilometers you’ve done,
已经消耗了多少卡路里等等
how many calories you’ve burned, and so on and so forth.
我真心喜欢简洁 通俗易懂的界面
I really enjoy the simple, easy-to-understand interface,
使用这款软件 我没有遇到过程序漏洞或应用问题
and I’ve never had any bugs or issues pop up with this particular app
其他追踪软件却经常出现
when I’ve had those things happen frequently on other tracking apps.
第二款软件是Couch to 5k
The second is Couch to 5k.
如果完全是零基础跑步
If you’re wanting to start running when you have absolutely no running background,
那这款软件很适合你
this app is for you.
它可以让你交替慢跑和步行
This app essentially takes you through intervals of jogging
在几个周内 通过慢步行走增强你的耐力
and walking to slowly build up your endurance over the course of a couple weeks.
这款软件使用便捷 简单易懂
It’s very easy to use, very simple to understand,
如果你是初跑者 那这款软件真是好帮手
and it’s a godsend if you’re just starting out.
第三款软件是Zombies run
The third is Zombies, run!
Zombies run是一款独特的软件 也就是交互播客
Zombies, run! is a unique app that is basically an interactive podcast
在你跑步时可以用来听东西
that you listen to as you run.
其假定是僵尸末日的来临
The premise behind it is that there’s a zombie apocalypse that is occurring,
你是小镇里其中一个逃跑的人 尝试逃离这个村落
and you’re one of the runners for a small township that is trying to stay protected from the horde,
在你跑的时候 你必须为小镇收集虚拟物品
and you have to collect virtual items for the township as you run.
主要就是 你要摆脱僵尸们
Basically, you’re running from zombies.
这是一款有趣的软件 把跑步变成现实生活中的游戏
It’s a fun app that turns running into a real-life game
用求胜取代必做的苦差事
that you’re trying to win instead of a chore that you have to do.
最后两件事我也希望我能知悉
The last two things I wish I knew
当我刚开始跑步的时候
when I was first starting out running
两种密切相关的东西 那就是是速度和动力
kind of go hand in hand, and they are pace and motivation.
当你第一次开始跑的时候
When you’re starting out running for the first time,
很容易跑得像枪一样快
it’s really easy to jump the gun
跑到超出一般速度
and start running at an above average pace,
特别是当你还不知道自己的一般速度是多少的时候
especially when you might not be familiar with what your own personal average pace is.
如果你跑得太快 几个街区后
But after a couple blocks, if you’re running too fast,
你会感觉你的肺在燃烧
you’ll feel that burn in your lungs,
你的心跳速度快得难以接受
your heart racing in an uncomfortable way,
甚至感觉快不能呼吸了
and it will feel impossible to catch your breath.
接着你会减速 停下来 想要呼吸
Then you’ll slow down, stop, try to breathe,
同时感觉自己很挫败
and feel so frustrated with yourself and defeated
因为你觉得自己本应该更强的
because you thought you were stronger than that.
如果我能回到开始告诉自己一件事
If I could go back and tell myself one thing,
那一定是要慢点跑
it would be to slow down.
观察自己仍能保持正常说话时
Take notice of how fast you’re moving when you’re walking a brisk walk,
小跑的速度
how easy it is to hold a conversation.
慢慢地 不断加速
Very slowly, increase your pace to the lightest of jogs
使你的身体适应那个速度
and get comfortable with your body moving at that pace.
歇口气 与其试图以闪电般的速度前进
Breathe. Instead of trying to go at a lightning fast pace, try focusing on how far you can go instead.
不如关注你能走多远
try focusing on how far you can go instead.
最艰难的一刻不是你腿软了
And the hardest part about running isn’t even your leg giving out,
或是满脸都是汗水
or the sweat pouring down your face,
或中途耳塞掉了
or your earbud popping out in the middle of it all;
而是你的身体告诉你要停下来 那太艰难了
It’s your body telling you to stop, and that it’s too hard.
而我的伎俩就是告诉自己
My trick around this is to tell myself
这首歌结束我就休息
“Oh, I’ll just take a break at the end of this song.”
但到了歌的尾声 我又告诉自己
and then when the song ends, I’ll tell myself
我能跑到那灯杆前面
“Oh, I can make it to that light pole up ahead.”
等我跑到了那 我又会说 先过了这个拐角吧
and then when I get there, “Oh, let’s just get around the corner of this block first,
然后再休息
and then we’ll take a break.”
事实是 我的身体一直在提醒我做不到
The truth is, my body always tells me I can’t do it,
但每一次我都努力地告诉自己那是错的
and every time I try my hardest to tell it that it’s wrong.
有时不起作用 但大部分情况下都是可以的
Sometimes it doesn’t work, and that’s okay too.
一天结束后 我完成了跑步
At the end of the day, when I finish a run,
不管我跑得多远或效果如何
no matter how far I went or how it goes,
我都感到自豪
I feel proud of myself
这至少证明了我能够起身和行动
because at least I proved that I could get up and move.
对我来说 最终
At the end of the day, running, for me,
跑步还是证明了我的身体是由我说了算的
is the embodiment of me telling my body who’s in charge,
除非自己同意否则我不会停下来
and that I won’t stop until I say so
好了大家 希望你喜欢这个视频
All right,guys, so I hope you enjoyed this video!
如果喜欢 请给个赞
If you did, make sure you give it a big thumbs up,
如果还没点赞的话记得点哦
and subscribe if you haven’t already.
可以在评论区留下你的感想
And in the comments down below, let me know if you have any motivation,
或分享自己刚开始跑步时的建议
or tips for anybody else who is just kind of starting their journey with running.
同时 如果你对今后的视频有任何意见
And also, if you have any requests for future videos,
可以在以下评论区自由评论
feel free to leave those in the comments down below as well.
希望你喜欢 下次见 再见
So I hope you guys enjoyed, and I will see you next time. Bye!

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视频概述

本视频给初跑者介绍了5个应该具备的跑步常识和建议。

听录译者

收集自网络

翻译译者

陈西瓜

审核员

W

视频来源

https://www.youtube.com/watch?v=5umbf4ps0GQ

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