First Steps 如何开始跑步

richard

A patient and conservative approach to your new running routine will make your workouts easier, safer and, yes, even enjoyable.
耐心而保守的训练计划将使你的第一次跑步更加容易、舒服和有吸引力

By Josh Clark
Posted Friday, 24 October, 1997

...... Newcomers should follow these three rules:
新手应当遵守的三条原则
    * Run more slowly than you think you should. 宁慢勿快
    * Don't run as far as you think you should.  宁短勿长
    * Run more often than you think you should.  宁频勿疏

.....to start pushing your limits for maximum improvement in the minimum time. Be patient.
在开始准备在最短时间内最大提升你的极限时候，耐心点！

Before you sprint out the door...> 开始之前（身体检查）

A standard precaution is that anyone over the age of 35 should have a stress test and a full medical examination before running. Request an electrocardiogram recorded before, during and after exercise.
35岁之后的最好检查身体，尤其心电图

Those under 35 who have risk factors for heart disease should also be tested (this means people with high blood pressure, a history of smoking, or a family history of heart disease).
有心脏病（高血压、吸烟历史、家族历史）的也最好去查

You should also consult a doctor before beginning an exercise program if you meet any of the following conditions:
以下情况也应该咨询医生
    * You have pains or pressure in the left of midchest area, left neck, shoulder or arm during or immediately after exercise.
    * You often feel faint or have spells of severe dizziness after mild exertion.
    * Your doctor has said that you have bone or joint problems, such as arthritis.
    * 感到胸腔左边、左脖子、左肩膀或左手在运动后疼痛或者有压迫感
    * 中等运动后感到头晕眼花或晕倒
    * 医生说你有骨骼或关节问题，比如关节炎

The bottom line is to use common sense and be careful. You don't have to be in perfect shape to start running; that's probably the reason you've picked it up. All the same, get your doctor's go-ahead if you have any doubts about your health.


Ease into running> 轻松开始跑步

If you start by running too far, too fast, you'll wind up burned out at best, injured at worst. Possibly both. Take it easy, and give yourself time to learn to love to run. It doesn't happen immediately, and you'll probably experience a few aches and pains starting out. This is natural, and it will pass. It takes your body time to get used to what you're doing. Give it the time it needs. Like so many other things in life, running can be difficult and discouraging if not undertaken properly.
放轻松一些，给自己一些时间来热爱跑步运动。开始你也许会感到不适应和小伤痛，这是正常的，也会很快过去。

Use the "talk test" to figure out if your pace is appropriate. You should be able to talk comfortably while running; slow it down if you're running out of breath. Don't hesitate to alternate running and walking; if you feel lousy, take a breather and walk for a while. It's not a sign of weakness, just common sense.
以是否能轻松交谈作为你的步速是否合适的标志。

The aim is to "train, not strain." If you are already fit from another sport, such as cycling or swimming, it is still important to go a little easier at first than you might want to. It is too easy to push yourself past what your muscles and joints can stand at first.
目标是训练而不是伤病。如果你已经在从事其他运动，比如自行车或游泳，一开始也应该更轻松一点开始跑步。

How much is the right amount? Try our nine-week beginner program to build up to 3-mile runs.


The basics of good form> 好姿势的基础

As a beginner, you don't need to get too preoccupied with the finer details of form, but here are some general pointers.
初学者虽然不必关注过多姿势细节，但是也应该了解关键点

Most distance runners land on their heels or midfoot and roll forward to the toe. Running up on the toes, by contrast, tends to be the form of sprinters. You'll find that if you try to run on your toes for too far that your shins will probably start hurting and your calves will get tight.
大多数长跑者用脚跟或者脚的中部着地，然后滚动过渡到脚趾，腾空是相反，脚趾最后离开如短跑者。

Never fear, it shouldn't take much concentration for you to stick with the heelstrike, since most find it the most natural stride when running at an easy pace. Likewise, when you sprint, you'll likely find yourself up on your toes without even thinking about it. Our bodies typically handle this naturally without much conscious attention.
不过不要害怕，不必太过注意这个问题，大部分人觉得大步走更舒服。同样，如果你短跑，自然就会找到脚趾发力的感觉。

As you run, try to keep your hands at waist level, right about where they might lightly brush your hip bones. It's not uncommon to see beginners, especially as they get tired, holding their hands way up by their chest. Trouble is, this posture tends to create tension in your arms which travels up through your shoulders. You actually get more tired holding your arms that way.
将手放在腰部水平上，跑步的时候大概轻微的触到臀部。通常初学者会紧张，然后将手臂抱在胸前。这种害处在于会引起手上的张力，进而传递到你肩膀，让你更累。

Keep your hands relaxed. You might try touching your thumb and fingers lightly together, as if holding a pencil. The idea is to keep your arms and hands as relaxed and comfortable as possible while on the run.
轻松握拳，就想着握了一根铅笔。

Keep your posture straight and erect. Head up, back straight, shoulders level. Check your posture once in a while. As you get tired toward the end of the run, it's common to slouch a little, which can be a minor contributor to shin splints and lower-back pain.
身体保持正直，头正背直肩膀水平。过一段时间检查一下，尤其是跑到最后身体疲劳的时候。

Avoid bouncing. Too much up-and-down movement is wasted energy and can be hard on your feet and legs. Try to land softly on your feet, almost as if running on eggshells. The idea is to maintain an economy of motion, with every action dedicated to keeping you moving forward. That goes for your arms, too: no need for exaggerated arm-pumping (except for on the occasional hill). While some side-to-side arm swinging is natural, try to limit it -- there's no reason for your hands to cross your navel on the run, for example.
不要蹦。太多的上下起伏会消耗你的能量，同时伤害你的脚和腿。尽量落地轻一些，感觉跑在蛋壳上一样。这让你的所有动作都服务于让你向前运动。同样，你的手臂也不要夸张的摆动，除非你在冲刺。不要左右摆臂超过身体中线。


How do I breathe?> 如何呼吸

Many new runners are preoccupied with their breathing as they run their first few miles.
大部分初学者都会注意到自己如何呼吸的问题
We get questions about whether it's best to breathe in through the mouth or through the nose, about how quickly a runner should breathe, about the proper shape of the mouth when exhaling.


Don't worry about it. As a new runner, there's no need to concern yourself with the modest performance benefits to be gained from subtle breathing patterns. You've been breathing all your life, and your body will figure out the best way to get the air it needs. Just breathe as naturally as possible and put it out of your mind.
不要考虑用口还是鼻子呼吸，或者呼吸的频率以及虎气的口形。自然呼吸最好

If you're running in cold weather, though, you may experience a kind of burning sensation from the cold air. Breathing through the nose can help compensate for this, as can breathing through a scarf or turtleneck.
如果在寒冷的天气跑步，鼻子呼吸较好

Make it a habit> 让跑步成为习惯

The important thing in the first few weeks is to get in the habit of exercise. Develop a training routine and make it part of your schedule. It doesn't matter where or when, but try to be consistent. Find a training partner if possible; on days when motivation is low, a commitment to meet your partner will help keep you going. If you do run with a partner it should be someone of similar fitness. Joining a club that caters to beginners can help with motivation and be a good source of advice and coaching.
在初学的头几个星期中，最重要的的就是培养跑步的习惯。
让跑步成为你的例行公事，成为你日程安排的一部分。
不管在哪里或者什么时候，尽量坚持
如果可能找个伴，当动力消退时与你同伴一起跑的责任会让你继续下去
加入一个俱乐部，获得良好的建议和训练