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从0到5公里,程序猿变身极客跑者指南【3】跑步的频率和时间问题

在开跑之前,都充满各种疑问,与飘忽的“跑步乐趣”比起来。对自己多年未动过的“老胳膊老腿”的关心更为实在。学生时代各种跑步的痛苦经历和“悲剧故事”涌上心头。不必管太多疑问,在开跑之前只需关注以下几个问题就行了。程序猿跑前问题发布中

程序


每周应该跑几次?

这个根据每个人生活和工作的时间安排,每周建议2-4次。平时业余时间比较多,就多跑点。但不要超过4次,对初跑者来说充分的休息恢复的时间能够大大减少受伤的几率。也不要太少,即使工作生活很忙,每周至少2次,否则你的身体会遗忘刚刚建立的跑步感觉。

做好计划,在初期就要严格执行。由于没有养成跑步的习惯,也未体会过跑步的乐趣。所以每次各种借口让跑步停上一段时间后就很难再次重新启动了。很多人多次开始健身,跑步却无法坚持都是由于在最初的2个月习惯培养期未能很好的坚持。造成开始,实施,放弃,再开始的循环。这样的循环几次就会有很深的挫折感,而不愿意重新开始。所以初期的2个月5KM的计划一定要一鼓作气的完成。即使是每周2次也要想办法坚持。


应该早上跑还是晚上跑?

没有标准答案,因为每个人的生活习惯和情况差异比较大。找到适合自己的就好。早上跑意味着要较早起床,吃东西,跑完还要洗漱,整理。对于能够6点之前起床的“晨型人”,比较适合。早上有运动,也能调动身体机能,让上午的工作效率提高。

而晚上一般时间比较充裕,但是很多人会因为运动后过度兴奋而睡不着。而且晚上一般人精力比较疲倦,会产生不想运动的倦怠。找到能够和自己工作,生活契合的运动节奏,通过运动保持饱满的精神状态最重要。

晚上跑比较黑,注意安全。最好穿带反光条的服装,能够提示后边的车辆。如果特别黑的地方,考虑在身上或是帽子后边别一个LED闪烁灯也是很好的办法。

每个程序猿都有自己的生活习性,也可以用跑步来做为coding之间的调剂。无论是疯狂coding之间准备喘口气,还是merge之前要平抑一下情绪,或是debug到崩溃时都出去跑跑吧?;乩粗笫澜缑皇裁床煌?,但是你却可以重新开始。


怎么选择跑步的线路?

跑步线路没有特别的限制。直线,绕圈,不规则线路都没什么问题。但是可以尽可能选择绿化多或是沿河边,海边的线路。尽可能远离公路的汽车尾气和嘈杂的人群。除了健康原因,也有安全考虑。公路一般都会有轻微的倾斜度,而跑道的弯道这些都会造成双腿用力的不平衡。跑步路线最好有折返,如果在操场跑圈也要顺时针和逆时针都要跑几圈。这样双腿力量更为平衡,也不会由于受力不均而受伤。

公园,河边或海边栈道,大学校园,学校操场都是比较好的选择,实在不行初期沿小区绿化跑也可以。但是尽可能选择线路单侧封闭或是十字路口较少,这样在过马路的时候比较安全,不会和汽车,电动车,自行车行驶相交。

很多跑者会选择比较偏僻的跑步线路,夜间时要注意人身安全,尤其是女生,最好有人陪跑。相对公园和公开线路,大学校园和操场是很好的选择。

如果你恰好在提供洗澡和换洗衣服的福利公司的话,也不妨考虑跑步上下班。跑步几公里的通勤时间不一定比公共交通慢,而且能够在整日沉浸在互联网之外真正享受一下阳光,雨水和风。


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  1. E8e9906415715773196b33d8b01a35e7
    米拉松Lv.8
    2014-10-23 17:54:36
    这么好的文章,大家读了为什么不点赞呢?我先来

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