双语阅读|跑步指南: 如何跑得更舒服

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三月四月不减肥，五月六月徒伤悲...露肉的季节说话就到，捏捏小肚子，小译不禁四十五度角仰望天空 (;´༎ຶД༎ຶ`) ... 宝宝今晚要继续跑步去了... 

1 Purchase the Right Shoes for Your Needs购买能够满足自己需求的鞋子★Something as simple as buying a new pair of running shoes can actually become needlessly complicated due to the wide variety of options that are available. However, it is not a wise idea to buy the first pair that looks nice and comes in the right size. Each of us has different foot needs that should be honored when we buy running shoes. For example, if you have flat feet, you will need to purchase stability shoes that offer strong arch support and are relatively stiff.像买一双新跑鞋这样听起来很简单的事情，有时候却会因为选择太多而变成不必要的复杂问题。然而，只要求鞋子尺码合适又好看并不是一个明智的决定，我们每个人对于鞋子的要求不同，在购买时应该考虑到这些。比如，如果你是扁平足，你就需要买一双稳定性好、质地相对来说比较坚硬的鞋子，它能为足弓提供支持。

2 Wear Properly Fitted Clothing穿着合适的运动衣★Walking in clothing that is too tight or too loose feels awkward enough as it is, but when you add running into the mix, this becomes a recipe for disaster. Not only will the clothes cling or hang off of you in an uncomfortable way but you will also run the risk of experiencing unnecessary chafing. Clothing that is extremely loose may also snag more easily on your surroundings. If your pants are too long, you may end up with some of the fabric caught underneath your feet. Steer clear of these potential issues by choosing a running outfit that fits properly so that you can focus on running instead of dealing with clothing related issues.
穿着太宽松或太紧身的衣服走路就已经让人感觉很别扭了，但是如果你还要穿着它们跑步跑步，这就变成了一场灾难。不仅是衣服它紧贴皮肤或者松松垮垮地让人觉得不舒服，你可能还会染上风寒。穿着特别松垮的衣服很容易妨碍到你。如果你的裤子太长，你可能会踩到裤脚。选择一身合适的跑步套装来避开这些潜在问题，让你专心跑步，不必为衣服的问题分心。

3 Choose Moisture Wicking Materials选择吸汗材质的衣服★Many people make the mistake of choosing cotton because it feels soft, but you need a moisture wicking outfit to keep sweat from causing irritation and chaffing. Moisture wicking materials are imperative for sports bras and underwear. Turn to technical running clothing to improve your comfort and even make it easier to regulate your temperature during the summer and winter.
许多人错误地选择了棉织品，因为其质地柔软。但你需要能够吸汗的服装，免得因为流汗而受凉或受寒。选择吸汗材质的运动内衣是必不可少的。在夏冬两季选择专门针对跑步这项运动而设计的衣物来提升舒适感，甚至它会让你更容易调节体温。

4 Maintain a Proper Pace保持合适的配速★It is tempting to give it your all at the beginning or end of a run. Unfortunately, setting an uneven pace will make the rest of the run less comfortable and could even lead to physical injuries. That being the case, you need to pick a steady pace that is either fully comfortable or slightly pushes your limits to have a good running experience. You can improve your pacing and timing by making slight increases over time. Taking this approach will also make you less likely to suffer from an injury.
在跑步刚开始或快结束时，人非常容易会 “竭尽全力”。不幸的是，跑步速度不稳定会让余下的路程更艰难，甚至会导致身体受伤。既然这样，你就该选择一个稳定的速度，既能让你跑得舒服，又能稍微地驱使身体达到体能极限，获得美好的跑步体验。你可以通过逐渐缩短时间来提高跑步速度，这种方式也能降低你受伤的风险。

5 Select a Route that is Visually Pleasing选择一条风景宜人的路线★If you walk outside right now, do you see something pleasing or a drab setting that does not make you feel uplifted? The answer to this will help determine whether or not you should run in your own neighborhood or take a trip to a nearby park before you get started. Ultimately, your surroundings will have a major impact on your ability to stay interested and in a good mood throughout your run. This is the primary reason that so many people choose to run in the woods, and it also helps explain the huge popularity of aesthetically-pleasing virtual runs for people who prefer to exercise on their treadmill.
如果你现在立刻出去走一走，你是想见到一些令人愉悦的事物，还是一个了无生气、完全无法让你神清气爽的沉闷环境？这个问题的答案将帮助你决定是应该在住处附近跑步，还是去就近的公园来次郊游。最后，在跑步中，周围环境对你能否保持兴趣、保持良好心情有很大影响。这就是很多人选择在森林里跑步的初衷，它同样也解释了为什么在更喜欢在跑步机上锻炼的人来说，模拟的美观景色如此受欢迎。

6  Remove Pressure by Running without a Timer不带计时器，去除压力★It can be tempting to time each of your runs, especially if you are training for a marathon. Removing this pressure, though, makes it more possible for you to enjoy the experience and go down the path less traveled when it presents itself. You can still keep a basic eye on how far you go and in what time period, but try not to develop any strict adherence to getting through a run in a hard and fast time frame.
人们当然更倾向于计时跑步，尤其是当你在备战马拉松时。但是去除这种压力会让你更享受跑步过程，跑过一条很少人经过的路时，随心所欲地跑下去。你仍然可以检测自己在一段时间内跑了多远，但是别过分严格地给跑步定一个很短的时间，以至于跑得很辛苦。

7 Stretch after Each Run跑后记得拉伸★Conventional wisdom used to state that we should always stretch before exercising, but more recent research indicates that this is counter-productive and may increase your injury risk. Stretching is still very important, though, and you need to devote at least five minutes to this activity at the end of each run. It is also smart to have a cool off period after your run during which you slow down by walking for a few minutes. Taking this step will increase your post-run comfort and will keep your body in better shape for your next run.
传统观点常常认为，我们应该在锻炼前拉伸，但最近越来越多的研究表明，这样会产生反作用，而且还可能会增加受伤的风险。虽说如此，但拉伸运动仍然非常重要，跑步后你应该至少拉伸五分钟。同样，跑步结束后，慢走几分钟作为缓冲也十分明智。这样做能让你跑后更舒适，并让你的身体更加适应下一次的跑步。

本文由百度翻译&北语高翻联合独家翻译出品。译者:李婧涵 校对:Chris.L 编辑:Chris.L文章来源:Lifehack