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爱燃烧一周速览(2013.5.4)

breatherightapril500x310

无论你在哪生活都要避免呼吸污染空气
作者:Cindy Kuzma
跑步能带来精神和身体各方面的好处,但在污染的空气跑步却很难获得这些好处的??蒲а芯勘砻鱌M2.5在100以上就不建议进行户外活动。作者给出了城市,城乡接合处,郊区,健身房的空气污染主要来源。并且给出了相应的跑步建议。

原文链接:http://www.runnersworld.com/running-tips/avoid-pollutants-breathing-no-matter-where-you-live

压力与跑步
作者:Stephanie Howe
很多跑者更关注生理自我,也就是身体表现。他们将几乎所有注意力关注在训练里程,比赛配速,恢复和营养方面。而跑步之外的生活与运动表现也有密切的联系。精神,心灵,社会,期待,环境等方方面面与跑步形成的完整自我决定最终的成绩。
科学家研究表明压力与运动表现密切相关,不同等级的压力身体会做出不同的反馈。压力影响训练,比赛还会影响到恢复。将压力合理的调控应用于训练中,每次训练有明确的目标和心理准备能够优化训练。

原文链接:http://www.irunfar.com/2013/04/stress-and-running.html

PR in the 5K 460

跑步新人如何跑出5公里的个人最好成绩
作者:Jason Fitzgrald
跑步新人通过一段时间的坚持锻炼,能够舒适的完成每次的训练。在每周刷新里程外会希望参加比赛。5公里比赛是个很好的选择。本文给出了跑步5公里比赛个人最好成绩的三个建议:
1. 保持步伐稳定,在5公里这个距离的比赛中步伐对速度影响最为重要。
2. 训练中专注于长距离训练,长距离训练能够大大提高有氧能力,同时提高速度。
3. 进行几周的专项训练,针对步伐进行1,2周训练后,在日常训练中加入速度训练。

原文链接:http://www.active.com/running/Articles/How-to-PR-in-the-5K-for-Beginning-Runners.htm?page=2

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