So we talk about correct running form.
That word can really be thrown around, I’m not sure there really is correct running form,
but there is running form that could make your run a lot more comfortable.
当你跑步时 从头到脚都要注意 下巴低一些
Starting from head to toe, when you’re running, you want to keep your chin down a little bit,
you almost want to fell like you’re, there’s a thread at the top of your head, pulling
You don’t want your chin too down, because you’ll actually close off your airway a little
And you don’t want your chin too far up, because you’re not really sure where all that energy’s
会到哪儿 当你稍微抬高下巴 你会渐渐
going, and you can feel that tension in your neck start to happen when you do raise your
chin a little bit.
So try to keep your head level a little bit.
Notice where you’re holding tension.
慢慢地 通过一段长跑 你开始感觉到肩膀往上抬了一些
Slowly, through a long run, you can start to feel your shoulders creep up a little bit,
and you can feel that tension in your shoulders and your neck.
So if you relax a little bit, it can also help you reduce the amount of energy that
you’re using for your run.
现在你要做的 就是调整胳膊 让你的手肘呈90弯曲
Now what you want to do with your arms, hold your elbows at about a ninety degree angle,
and hold a very small fist, almost having your fingertips just touching the palm of
your hand, and just relax your hands.
And throughout your run, when you start to feel tension building up, just shake your
arms out a little bit and relax your shoulder.
Hold your torso up, straight.
控制好身体的重心 这样当你向前跑的时候 能够保持一个正确的姿势
Engage your core so that you’re holding up a good posture when you’re moving forward.
Don’t lean forward, at your waist, just kind of gradually from your ankles all the way
up to your shoulders, lean forward a little bit.
So with your feet, when you’re landing on the ground, you want to land on the ground
right in the midfoot to the balls of your feet.
Sometimes when you land on your heels, you’re actually landing too far ahead of your body,
so what happens is when your bodyweight hits the ground, you’re creating this shock that’s
而这种冲击力会一路经过脚踝 膝盖 臀部
going all the way up through your ankles, your knees, and your hips.
强调一下 长期的不正确的跑步姿势会让身体产生许多不适 甚至有可能受伤
Again, over time that can cause a lot of discomfort and possibly an injury.
So again, try to think about having your foot land right underneath your bodyweight, and
而臂部 确保略微向前 从而保持稳定状态
with your hips, make sure your hips are forward, and make sure your hips are stable.
One great thing about doing core exercises for running is that it keeps your entire core
area stable while you’re running.
Sometimes when you’re out running you might see people whose hips dip a little bit with
这种错误姿势 在跑步过程中也有可能引起身体受伤 所以努力保持稳定
That can also cause injury down the road, so try to keep those stable, keep your hips
stable, keep your hips pointed down, but you also don’t want them pointed up too much.
Just go in the direction that you’re running.
And when you’re running and swinging your arms, swinging your arms forward but being
careful not to swing your arms across your midline.
What that does is that it almost throws off your balance a little bit.
让胳膊来回向前摆动 强调一下 保持胳膊和手放松
Keep your arms moving forward and again, keep your arms relaxed, keep your hands relaxed,
but again try not to go across your midline too much.
Just keep them back and forth.
放松胳膊 稍微控制 让它们自然摆动
Let your arms do what they want to do, but keep them controlled just a little bit.
Just try to stay in tune with your body, and just check in every once in a while and notice
where you’re holding tension.
Starting a running program can be hard enough as it is, but when you start to notice how
much tension you’re holding can take more energy away than you actually realize, and
as you start to build up in your runs, maybe working towards that ten mile race, or working
towards that half marathon, it can deplete a lot of energy that you’re working so hard
to get through the race for.
想着放松 试着放松 享受其中
Just try to relax, try to relax and have fun.