掌握小诀窍,让跑步变的容易坚持(图)

Question: When Does Running Get Easier?

问题：什么时候跑步会变得容易些？

I started a "learn to run" program three weeks ago and I thought running would be easier by now. I'm still struggling through the run portions of the run/walk workouts. When does running get easier?

我三个星期前开始“学会跑步”计划，我以为到现在跑步应该会容易些了。但是我还是在挣扎通过跑步/步行锻炼计划中的跑步计划。什么时候跑步会变得容易些？

Answer: This is a very common question among new runners and there isn't one answer that fits everyone, since beginner runners sometimes struggle for different reasons. Many new runners find that the turning point is when they can run continuously for 30 minutes. At that point, they start to feel more comfortable and confident.

答案：这是在新手中非常常见的问题，并且没有一个答案能够适用于每个人，因为有时候新手在为不同的原因挣扎。许多新手发现转折点就是当他们能够连续地跑30分钟的时候。在那个时候，他们开始感到更多的舒适和自信。

So, it takes a little bit of patience to build up your fitness and get to a point where running feels easier. In the meantime, there are some things that you can do that will help make running more comfortable and enjoyable.

所以，这需要一点耐心来建立你的适应度和达到感觉跑步容易的那个点。同时，你还可以做一些事情让跑步更舒适和享受。

* Don't worry about your pace. Beginner runners should run all their runs at an easy, conversational pace, which means that you can talk comfortably (in full sentences) with someone as you're running.

*不要担心你的速度。新手应该以一种简单的，可以对话的速度跑步，这就意味着当你跑步时你可以很舒服的跟某人交谈（整句）。

* Make sure you're breathing easily. Another way to make sure that you're not running too fast is to make sure you're not out of breath. If you're huffing and puffing at any point during the run, slow down and make sure you can take deep breathes.

* 确保你能容易地呼吸。另外一个方法确认你没有跑的过快的方法是确保你没有上接不接下气。如果你任何时候在跑步过程中气喘如牛，降低速度并且确保你能够深呼吸。

* Increase your mileage and running time slowly. As you're increasing your distance or the time of your running segments, make small jumps so your body can adjust to the increase in stress.

* 慢慢地提高你的哩数和跑步时间。当你增加你跑步的距离或跑步的时间，做很小的提高那样你的身体可以调整适应增加的压力。

* Win the mental battle. Some beginner runners are actually physically fit enough to run a certain distance, but they don't have the confidence or mental strength to push themselves farther. In many cases, it's simply "mind over matter." Try to distract yourself by playing mind games, choosing new running routes, or running with other people.

* 取得心理斗争的胜利。一些新手其实身体上足够适合跑一段距离的，但是他们没有信心或精神力量来促使他们跑的更远。在许多情况下，就是简单的“意志力”。试着通过玩智力游戏，选择新的跑步路线，或者跟其他人一起跑来使自己分心。