逡字怎么读:别紧张，跑得放松等于跑得快!

Don't run so uptight. Running relaxed equals fast!
By David Tiefenthaler


别紧张，跑得放松等于跑得快!
作者David Tiefenthaler


It seems strange, but the harder you strain, the slower you go. Running relaxed will help you to go fast. You have to find the balance between pushing yourself very hard, but keeping your body fluid and relaxed.

看似怪怪的，但是，您越是紧张，您跑得越慢。跑得放松，有助于您跑得快。您必须在迫使自己跑得更快和保持动作流畅和放松之间找到一个平衡点。

Distance running is tough. It is even tougher when you don't know how to handle the fatigue and discomfort during a run or a race. I was lucky enough to have a fantastic coach who taught me how to be relaxed and fast during a race or workout. Here are my top three tips on how to run relaxed and fast.

长跑是十分艰难的，甚至艰难到在跑步或比赛过程中您不知道如何处理疲劳和不适。幸运的是我有一位优秀教练，他可以教我在比赛或训练过程中如何做到放松和快速。

1. Keep your face loose and neck relaxed.
2. Stay positive.
3. Be mentally prepared.

1. 放松您的面部和颈部，
2. 保持正面思维，
3. 精神上，时刻准备着。

Want the details on each tip. Brilliant. Knowledge is power. You'll be running faster than ever in no time.

想了解每一个小贴士的细节？聪明！知识就是力量。无需多久，您将越跑越快。

1. The goal of running during a race is obviously go as fast as you can. The only problem with distance races is you have to conserve energy until the very end. You can't just sprint the whole thing. A great runner can run relatively fast using a minimal amount of energy. How is this done? Well you need to relax your upper body and face.

在比赛过程中，您的目标显然是尽可能跑得快一些。长距离比赛的唯一问题是您必须节省能源直至终点为止。您根本不可能一冲到底。使用最少量能源，一名优秀跑步者可以跑得相对地块。他是如何办到的？那好，您应该放松您的上身和面孔。

When I first started running, I would strain my face and tighten up my shoulders if I was tired. This is bad. When your body starts tensing up, it is using energy and it also slows you down. Running is a fluid motion. You can't strain your upper body and still stay fluid.

当我刚开始跑步时，一旦累了，我会绷着脸，双肩也是紧紧的。当开始紧张时，您的身体将消耗额外的能量，使您慢下来。跑步的动作应该是流畅的。您不可能紧绷着上身，同时保持动作流畅。

2. Stay positive mentally. You have to be thinking positive during a tough workout or race. If you focus on your fatigue or the pain, you will instantly slow down. I always have a phrase or motto I say to myself when the running gets tough. I say, "relaxed and fast," or "stay smooth."

精神上，保持正面思维。在艰苦的训练和比赛过程中，您一定要保持正面思维。如果时刻想着疲劳和痛苦，您会立即慢下来。当跑得疲惫不堪时，我总是使用一个警句或座右铭，我会对自己说，“放松和快跑”，或“保持动作流畅”。

Before the race or workout even begins, I have this motto ready. I know part of the run will be tough, but I will be prepared to deal with those feelings.

在比赛或训练还没有开始之前，我就会准备好这样的警句。我知道有一部分路程相当艰苦，但是，我时刻准备着克服困难。

3. Have a plan. You won't strain as much if you know what's coming. Whenever I have a race, I prepare mentally and physically. I come up with a race plan. I know what I want to do, and I also know I am not going to feel good the whole way through. Expect it to be tough, and when it does I can stay running relaxed and fast.

制定一个计划。如果您知道将发生什么，您就不会太紧张了。每当我有比赛时，我会做好二手准备，精神上和生理上。我按计划进行训练，我知道我将做什么，我还知道在整个赛程中我会遇到困难。尽管艰难，当困难来临时，我可以做到跑得放松和跑得快。

Races and workouts require you to push yourself. Relax your upper body and push yourself mentally. Know where you are during the run distance wise and have a plan of attack.

比赛和训练要求您强迫自己上强度。放松您的上身，强迫自己在精神上提高强度。在比赛过程中，先掌握您自己所处的具体位置，然后，制定反击计划。

I hope these tips will help you to run much better. Now get out there and stay smooth. Run relaxed and fast!

我希望这些小贴士可以帮助您跑得更好。现在，出门吧，保持动作流畅。跑得放松，跑得更快！