飘洋过海来看你铃声版:跑得更高效：增加速度训练

Run More Efficiently: Add Speed Work
By Dave Guilford
American Running Association

跑得更高效：增加速度训练
作者Dave Guilford
美国跑步协会

If a runner can reduce the time it takes to take one step by as little as one-hundredth of a second, it will reduce times in the following races: 40-yard dash (approximately 20 steps)—by two tenths of a second; 100 meters (approximately 50 steps)—by five tenths of a second; one mile—by 10 seconds; a marathon—by three to five minutes.

假如跑步者可以缩短时间，比如，每一步小到1/100秒，以下比赛成绩可以提高：40码冲刺（大约20步）— 2/10秒；100米（大约50步）— 5/10秒；1英里— 10秒；马拉松— 3-5分钟。

However, speed work is not just about running faster. It's about moving as efficiently as possible. Many experts agree that improved speed, even in some body movements, will result in measurable improvement in all other movements as well.

但是，速度训练不仅是跑得更快的问题，而是尽可能提高跑步效率。许多专家一致认为提高某些肢体动作的速度，可以明显地改善其它所有动作。

Even if you're not competing, moving more efficiently, and therefore faster, means that you pack more work into any given time spent exercising. Cardiovascular improvement and muscular power are additional benefits of increased speed that every runner can appreciate, whether racing or not.

甚至您不打算比赛，提高跑步效率，从而提高跑步速度，意味着您将在有限的运动时间内安排更多训练。提高速度的其它好处是提高心血管能力和肌肉力量，这是所有跑步者梦寐以求的，无论是否参加比赛。

Of course, for competitive runners, every tenth of a second shaved from their finish times is of no small significance.

当然，对于竞技型跑步者而言，1/10秒不是一个小数字。   

Here is a list of tips along with their explanations to improve running efficiency and speed.
•        Focus: Keep eyes straight ahead on a horizontal plane. Avoid tilting your head up or down, right or left.
•        Fix: Keep your elbows bent so that your arm is at a 90-degree angle.
•        Rotate: Rotate the shoulders so that your hand moves down and backward past
                the hip with force.
•        Hammer: At the end of the arm rotation, have your wrist relaxed and on a hinge   so that the hand can follow through as though it is wielding a hammer.
•        Squeeze: Keep your arms close to your chest so there is no space between the   arms and upper body.
•        Pinch: Pinch your shoulder blades together to keep your back straight.
•        Arch: Curve the lower back slightly.
•        Punch: Punch your knee out and forward in the initial movement from the ground.
•        Cycle the foot: When the foot leaves the ground, bring the heel to the hip, followed by punching the knee out and forward. These movements should be made in as much of a straight line as possible.
•        Snap: Pull the foot down and back until the back of the leg is straight.

以下是几个提高跑步效率和速度的小贴士，附带说明。
•        集中注意力: 保持目视前方地平线，避免头部的上下左右倾斜。
•        固定: 保持肘部弯曲，使您的手臂成90度角。
•        旋转: 旋转肩部，使您的手在髋部附近用力向下向后摆动。
•        榔头: 在肩部旋转结束时，手腕放松，如铰链连接，好像手正在挥舞榔头。
•        挤压: 双臂靠拢您的胸部，手臂和上身之间不留间隙。
•        收拢: 收拢二块肩胛骨，保持您的背部挺直。
•        拱起: 保持一定的腰部曲线。
•        突出: 在初始离地动作中，向前突出您的膝盖。
•        脚的轮转: 当脚离开地面时，脚跟提到臀部，膝盖向前突出。这些动作最好跑直线进行。
•        触地: 脚向下和向后伸展，直至腿后部伸直。

Practice these running techniques by concentrating on one of them, and practicing the elements of running form that the term represents. Practice only one or two terms at a time for short periods or distances. Then repeat the practice or move on to another term or element.

这些跑步技巧应该逐一练习，练习每一条所表示的各个跑姿元素。在短距离或长距离跑时，每次练习1或2条。然后，重复练习，或者，继续另一条或另一元素的练习。

After just a little investment, most runners will see a payoff. As their running form improves, so will their running times.

在小小的投入之后，大多数跑步者都将有所回报。随着跑姿的改善，跑步成绩也将不断提高。

Dave Guilford is a football and track coach in Idaho Falls, Idaho. He is a regular contributor to "Running & FitNews."

Dave Guilford是Idaho Falls, Idaho的足球和田径教练。他是"跑步和健身新闻"的特约撰稿人。


（译者：摘自active.com）