英語聽力文摘《跑步安全的提示》

　　英語聽力是需要人們經常進行練習的，只有持之以恒，才能取得比較理想的成果。下面是小編為大家整理的一篇英語聽力文摘，希望對大家有用。

　　Five tips for safe running

　　跑步安全的五大提示

　　Running may be good exercise, but it can be difficult on the body. Here are five commonly shared ideas among fitness experts to reduce the risk of injury for people new to running or jogging.

　　跑步可能是一項好運動，但是對身體要求高。以下是健身專家之間降低跑步或慢跑新人受傷風險的五大共同觀點。

　　Take it easy

　　放松

　　Do not run too much, too soon or too fast. Most people get running injuries when they push themsleves too hard. The body needs time to get used to increases in distance or speed. Muscles and joints need time to recover.

　　不要跑太多，太快。多數跑步受傷的人是把自己逼得太緊。身體需要時間來適應距離或速度的增加。肌肉和關節需要時間來恢復。

　　Listen to your body

　　傾聽身體的聲音

　　Most running injuries do not come out of the blue. Usually, there are warning signs. They may include body aches, sore muscles and pain that does not go away.

　　大多數跑步受傷不是毫無征兆。通常都有警示標識。它們可能包括全身酸痛、肌肉酸痛和疼痛不止。

　　Get good running shoes

　　買雙好跑鞋

　　There is no single best shoe for every runner. You should find the shoe that offers the best fit and support for your feet. More importantly, you should replace your shoes every 500 to 800 kilometers.

　　沒有一雙能適合所有跑步者的最佳跑鞋。你應該找到最適合你的腳的跑鞋。更重要的是，你應該每500到800公里換鞋。

　　Take good notes

　　做好筆記

　　Take some time after each run to write down notes about what you did and how you felt. Look for patterns, things that happen over and over again.

　　每次跑步后花點時間用筆記記下自己干了什么，感覺如何。找出模式。

　　For example, you may find that your knees ache when you run on consecutive or back-to-back days. But perhaps you feel great when you rest in between running days. These notes will help you identify the best workout for you.

　　例如，你可能會發現當你連續跑步時膝蓋疼痛。但也許你在跑步時間之間休息時覺得很舒服。這些筆記將幫助你確定最適合自己的鍛煉。

　　Cross train

　　交叉鍛煉

　　As we said earlier, running is hard on your body. So physical fitness experts suggest some form of cross training to improve muscle balance and to help you stay injury free.

　　正如我們之前說的，跑步對身體要求很高。所以體能專家建議以某種形式的交叉鍛煉來提高肌肉平衡，并幫助你免于受傷。

　　They say swimming, yoga, and riding a bicycle are good exercises to combine with running. These exercises are easier on the body.

　　他們說游泳、瑜伽以及騎自行車是和跑步結合的最好運動。這些運動對身體要求不高。

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