{"id":36614,"date":"2023-08-22T16:24:00","date_gmt":"2023-08-22T08:24:00","guid":{"rendered":"https:\/\/damakey.com\/?p=36614"},"modified":"2023-09-26T16:26:20","modified_gmt":"2023-09-26T08:26:20","slug":"run-forever-you-complete-guide-to-healthy-lifetime-running","status":"publish","type":"post","link":"https:\/\/damakey.com\/?p=36614","title":{"rendered":"Run forever, you complete guide to Healthy Lifetime Running"},"content":{"rendered":"\n
\"\"<\/figure>\n\n\n\n

\u201cTo improve your body\u2019s ability to run, only one organ is required\u2014the one between your ears. You got it, the brain. If you can tap into the power of your brain, you will succeed. You will become a healthy, accomplished runner, capable of achieving any goals you inspire to.\u201d<\/p>\n\n\n\n

\u8981\u8dd1\u5f97\u597d\uff0c\u5176\u5be6\u6700\u91cd\u8981\u7684\u5668\u5b98\uff0c\u662f\u4f60\u7684\u8166\u888b\u3002\u53ea\u8981\u6709\u6c7a\u5fc3\uff0c\u4f60\u5c31\u80fd\u6210\u70ba\u4e00\u500b\u5065\u5eb7\u7684\u8dd1\u8005\uff0c\u6c92\u6709\u4ec0\u9ebc\u80fd\u96e3\u5f97\u5012\u4f60\uff0c\u4f60\u7e3d\u662f\u80fd\u60f3\u8fa6\u6cd5\u800c\u7d42\u5e95\u65bc\u6210\u3002<\/p>\n\n\n\n

\u201c\u2026beginning runners should avoid running by miles. It\u2019s much smarter to run by the minute\u2026\u201d<\/p>\n\n\n\n

\u83dc\u9ce5\u8dd1\u8005\uff0c\u6700\u597d\u5f9e\u8861\u91cf\u81ea\u5df1\u8dd1\u591a\u4e45\u958b\u59cb\uff0c\u800c\u4e0d\u662f\u8a08\u7b97\u81ea\u5df1\u8dd1\u4e86\u591a\u9060\u3002<\/p>\n\n\n\n

\u201cOlympic marathon champions do 80 percent of their training at a slow, comfortable pace. As a beginner you should do 100 percent slow.\u201d<\/p>\n\n\n\n

\u5967\u904b\u99ac\u62c9\u677e\u7684\u51a0\u8ecd\u9078\u624b\uff0c\u5728\u8a13\u7df4\u7684\u6642\u5019\uff0c\u5176\u4e2d80%\u7684\u8def\u7a0b\u662f\u6162\u6162\u8f15\u9b06\u8dd1\u7684\u3002\u5c0d\u83dc\u9ce5\u8dd1\u8005\u7684\u5efa\u8b70\uff0c\u5247\u662f\u5f9e\u4e00\u958b\u59cb\u5168\u7a0b\u5c31100%\u63a1\u53d6\u7528\u6162\u6162\u8dd1\u7684\u65b9\u5f0f\u9032\u884c\u3002<\/p>\n\n\n\n

\u201cAll successful beginning running programs follow a run-walk routine. Sometimes it calls run-walk, or even a run-run-walk-walk\u2026Run-walk plans are right starting point because they are simple, safe, progressive, flexible, and proven\u2026you can tailor a run-walk plan to your personal needs, no matter your age, weight, current exercise activity, or lack thereof.\u201d<\/p>\n\n\n\n

\u6210\u529f\u7684\u9577\u8dd1\u8a13\u7df4\u7684\u521d\u968e\u8ab2\u7a0b\uff0c\u662f\u7d44\u5408\u4e86\u8dd1\u6b65\u548c\u6162\u6b65\u884c\u8d70\u800c\u6210\u7684\uff0c\u6240\u4ee5\u4e5f\u53eb\u505a\u8dd1\u8dd1\u8d70\u8d70\u3002\u5f88\u6709\u5f48\u6027\uff0c\u9069\u7528\u65bc\u6240\u6709\u5c0d\u8dd1\u6b65\u6709\u8208\u8da3\u7684\u4eba\u3002<\/p>\n\n\n\n

\u201c\u2026Pick a flat course with as little traffic as possible, and run on the left side, facing incoming vehicles. Give them as much room as possible. Safety is always job one. Follow short loop or rectangular courses, or choose out-and-back route\u2026\u201d<\/p>\n\n\n\n

\u525b\u958b\u59cb\u8dd1\u6b65\uff0c\u53ef\u4ee5\u9078\u64c7\u8eca\u5b50\u5c11\u7684\u5e73\u5766\u8def\u9762\uff0c\u8dd1\u5728\u9006\u5411\uff0c\u5118\u91cf\u9760\u908a\uff0c\u5b89\u5168\u7b2c\u4e00\u3002\u8def\u7dda\u53ef\u4ee5\u662f\u4e00\u500b\u77ed\u7684\u5efb\u5708\uff0c\u53ef\u4ee5\u7e5e\u8457\u77e9\u5f62\u7684\u5468\u570d\uff0c\u4e5f\u53ef\u4ee5\u662f\u4f86\u56de\u5f80\u5fa9\u5730\u8dd1\u3002<\/p>\n\n\n\n

\u201cPhysiology studies have shown that we have a computer on board; our body learns our most efficient way to run, and that become our norm. There are only a few key principles. Run straight and tall\u2026run with a comfortably short stride\u2026\u201d<\/p>\n\n\n\n

\u6211\u5011\u8eab\u9ad4\u7684\u7d50\u69cb\u672c\u4f86\u5c31\u5f88\u9069\u5408\u8dd1\u6b65\uff0c\u662f\u4eba\u985e\u5929\u751f\u81ea\u7136\u7684\u672c\u80fd\u3002\u9700\u8981\u6ce8\u610f\u7684\u53ea\u6709\u5e7e\u9ede\uff1a\u8981\u8dd1\u76f4\u7dda\uff0c\u4fdd\u6301\u62ac\u982d\u633a\u80f8\uff0c\u6b65\u4f10\u8981\u81ea\u7136\u4e0d\u8981\u523b\u610f\u52a0\u5927\u6b65\u5e45\u3002<\/p>\n\n\n\n

\u201c\u2026Don\u2019t expect miracles. Secret foods and pills won\u2019t make you faster. Only training and smart racing can do that\u2026Whole carbohydrates improve performance. So do caffeine and moderate amounts of water\u2026\u201d<\/p>\n\n\n\n

\u8dd1\u6b65\u6c92\u6709\u6377\u5f91\u3002\u6c92\u6709\u4ec0\u9ebc\u795e\u5947\u7684\u98df\u7269\u6216\u5999\u85e5\u53ef\u4ee5\u4f7f\u4f60\u8dd1\u5f97\u5feb\uff0c\u552f\u6709\u4e0d\u65b7\u7684\u8a13\u7df4\u548c\u53c3\u52a0\u5404\u7a2e\u5408\u9069\u7684\u6bd4\u8cfd\uff0c\u624d\u53ef\u4ee5\u9054\u6210\u3002\u7576\u7136\uff0c\u8cfd\u524d\u90fd\u5403\u78b3\u6c34\u5316\u5408\u7269\u53ef\u4ee5\u6539\u5584\u6210\u7e3e\uff0c\u5496\u5561\u56e0\u548c\u9069\u5ea6\u7684\u88dc\u6c34\u4e5f\u53ef\u4ee5\u8b93\u4f60\u8868\u73fe\u5f97\u66f4\u597d\u3002<\/p>\n\n\n\n

\u201c\u2026Animal meats provide the highest-quality proteins,\u2026Better to eat lean meats, fowl, and fish\u2026\u201d<\/p>\n\n\n\n

\u6700\u597d\u7684\u86cb\u767d\u8cea\u4f86\u81ea\u65bc\u52d5\u7269\u7684\u8089\u3002\u6700\u597d\u5403\u7626\u7684\u7d05\u8089\u3001\u79bd\u985e\u7684\u8089\u548c\u9b5a\u8089\u3002<\/p>\n\n\n\n

\u201cDrink water(mostly) when you are thirsty or notice your pee is yellow(rather than clear or straw-colored). As much as possible, avoid drinks with extra sugar or fat calories. Drink alcohol only with friends and in moderation.\u201d<\/p>\n\n\n\n

\u5728\u8dd1\u6b65\u6642\uff0c\u5927\u90e8\u5206\u6642\u5019\u53ea\u8981\u5728\u6e34\u7684\u6642\u5019\u518d\u559d\u6c34\u5c31\u53ef\u4ee5\u3002\u800c\u7576\u767c\u73fe\u5c3f\u6db2\u504f\u9ec3\uff0c\u90a3\u4e5f\u662f\u9700\u8981\u88dc\u6c34\u7684\u6642\u6a5f\u3002\u5118\u91cf\u4e0d\u8981\u559d\u542b\u7cd6\u6216\u9ad8\u71b1\u91cf\u6cb9\u8102\u7684\u98f2\u6599\u3002\u53ea\u548c\u670b\u53cb\u4e00\u8d77\u98f2\u9152\uff0c\u800c\u4e14\u8981\u9069\u53ef\u800c\u6b62\u3002<\/p>\n\n\n\n

\u201cRecent research has shown that runners can perform best and maintain full health up to the point of 2 percent dehydration\u2026\u201d<\/p>\n\n\n\n

\u8dd1\u6b65\u812b\u6c34(\u6d41\u6c57)\u53ea\u8981\u63a7\u5236\u5728\u9ad4\u91cd\u76842%\u4e4b\u5167\uff0c\u5c31\u4e0d\u6703\u5f71\u97ff\u5230\u8dd1\u8005\u7684\u8868\u73fe\u3002<\/p>\n\n\n\n

\u201cWhole grains get higher marks for their ability to extend athletic endurance. This follows from the slowness with which they\u2018re digested, which means they deliver a steady stream of energy to the blood and muscles\u2026\u201d<\/p>\n\n\n\n

\u5168\u7a40\u985e\u7684\u98df\u7269\u53ef\u4ee5\u589e\u52a0\u904b\u52d5\u54e1\u7684\u8010\u529b\uff0c\u56e0\u70ba\u5b83\u6d88\u5316\u5f97\u6162\uff0c\u6d88\u5316\u7522\u751f\u7684\u80fd\u91cf\u6703\u7de9\u7de9\u6339\u6ce8\u5230\u8840\u6db2\u548c\u808c\u8089\u4e4b\u4e2d\u3002<\/p>\n\n\n\n

\u201c\u2026regular meals on a regular schedule are a good thing, as are gaps between meals without snacking\u2026\u201d<\/p>\n\n\n\n

\u5b9a\u98df\u5b9a\u91cf\u662f\u5f88\u597d\u7684\u7fd2\u6163\uff0c\u800c\u5728\u6b63\u9910\u4e4b\u9593\u4e0d\u5403\u96f6\u98df\u4e5f\u5f88\u91cd\u8981\u3002<\/p>\n\n\n\n

\u201c\u2026intermittent fasting. The most popular of these diets involves eating substantially less than normal two days a week, or every other day\u2026\u201d<\/p>\n\n\n\n

\u9593\u6b47\u6027\u7684\u65b7\u98df\uff0c\u6bcf\u661f\u671f\u6709\u5169\u5929\u6216\u5728\u9694\u5929\u523b\u610f\u5403\u5f97\u5f88\u5c11\u4e5f\u5f88\u597d\u3002<\/p>\n\n\n\n

\u201c\u2026Tea was my first and favorite hit drink. I figured it was also a solid performance beverage\u2026Don\u2019t worry about coffee alarmist\u2026the most recent and biggest coffee studies have linked it to positive health outcomes, particularly lower rates of diabetes and all-cause mortality. It is also associated with reduced incidence of depression and cognitive decline\u2026coffee delivers more antioxidants  than any other food group\u2026\u201d<\/p>\n\n\n\n

\u8336\u662f\u53ef\u4ee5\u4fc3\u9032\u8dd1\u6b65\u7e3e\u6548\u7684\u98f2\u6599\u3002\u5496\u5561\u4e5f\u5f88\u597d\uff0c\u53ef\u4ee5\u964d\u4f4e\u7cd6\u5c3f\u75c5\u7f79\u60a3\u7387\u6216\u5176\u4ed6\u5404\u7a2e\u539f\u56e0\u7684\u6b7b\u4ea1\u7387\u3002\u559d\u5496\u5561\u4e5f\u548c\u6e1b\u5c11\u610f\u5916\u3001\u964d\u4f4e\u6182\u9b31\u3001\u907f\u514d\u8166\u795e\u7d93\u8a8d\u77e5\u76f8\u95dc\u75be\u75c5\u6709\u95dc\u3002\u5728\u5404\u985e\u98df\u7269\u4e4b\u4e2d\uff0c\u5496\u5561\u542b\u6709\u7684\u6297\u6c27\u5316\u7269\u6700\u70ba\u8c50\u5bcc\u3002<\/p>\n\n\n\n

\u201cRunners are usually health conscious, and therefore tend to take multivitamin, mineral, and other supplements\u2026There\u2019s little to no evidence that this is an effective strategy\u2026\u201d<\/p>\n\n\n\n

\u71b1\u611b\u8dd1\u6b65\u7684\u4eba\uff0c\u5f80\u5f80\u4e5f\u5728\u610f\u81ea\u5df1\u7684\u5065\u5eb7\uff0c\u4ed6\u5011\u5f88\u591a\u4eba\u6703\u670d\u7528\u7dad\u4ed6\u547d\u548c\u7926\u7269\u8cea\u7684\u71df\u990a\u88dc\u5145\u7269\u3002\u4f46\u662f\uff0c\u76f8\u95dc\u7684\u7814\u7a76\u986f\u793a\uff0c\u90a3\u4e9b\u71df\u990a\u88dc\u5145\u7269\u5c0d\u8eab\u9ad4\u5065\u5eb7\u7684\u5e6b\u52a9\u5fae\u4e4e\u5176\u5fae\u3002<\/p>\n\n\n\n

\u201c\u2026vegetarian runners\u2026Try not to be overly restrictive about what you eat. Far better to consume a wide variety of foods, including some high calorie foods like nuts, olive oil, avocados, and chocolate, which are full of healthy fats\u2026\u201d<\/p>\n\n\n\n

\u7d20\u98df\u7684\u8dd1\u8005\uff0c\u5c0d\u81ea\u5df1\u5403\u7684\u6771\u897f\u6700\u597d\u4e0d\u8981\u6709\u592a\u591a\u7684\u9650\u5236\uff0c\u8981\u5403\u5404\u7a2e\u4e0d\u540c\u7684\u98df\u7269\uff0c\u5305\u62ec\u9ad8\u71b1\u91cf\u7684\u6838\u679c\u3001\u6a44\u6b16\u6cb9\u3001\u897f\u6d0b\u68a8\u3001\u5de7\u514b\u529b\u7b49\u7b49\u5bcc\u542b\u6709\u5065\u5eb7\u6cb9\u8102\u7684\u98df\u7269\u3002<\/p>\n\n\n\n

\u201cThe 10 percent rule states that you should increase your training mileage by no more than 10 percent per week\u2026\u201d<\/p>\n\n\n\n

\u8dd1\u6b65\u8a13\u7df4\u8a08\u5283\u4e2d\u7684\u9032\u5ea6\uff0c\u6709\u6240\u8b02\u7684\u300c10%\u7684\u6cd5\u5247\u300d\uff1a\u9031\u8207\u9031\u4e4b\u9593\u8dd1\u6b65\u8ddd\u96e2\u76ee\u6a19\u7684\u589e\u52a0\uff0c\u4e0d\u53ef\u8d85\u904e10%\uff0c\u8981\u5faa\u5e8f\u6f38\u9032\u3002<\/p>\n\n\n\n

\u201cCutback weeks\u2026once a month, run 40 to 50 percent less: Let\u2019s say you\u2019re up 16 miles a week after three weeks of your marathon training plan. Don\u2019t increase to 18 or 20 miles on week four. Instead drop back to 8 to 12 miles. After this recovery week, you can jump up to 18 to 20 miles in week five.\u201d<\/p>\n\n\n\n

\u6bcf\u500b\u6708\u8981\u5b89\u6392\u4e00\u500b\u300c\u6e1b\u6a19\u9031\u300d\uff0c\u628a\u8dd1\u6b65\u7684\u8ddd\u96e2\u76ee\u6a19\u6bd4\u524d\u4e00\u9031\u7684\u6e1b\u5c1140%\u523050%\u4e4b\u9593\uff0c\u8b93\u7dca\u7e43\u7684\u8eab\u9ad4\u7a0d\u5fae\u653e\u9b06\u4e00\u4e0b\u3002\u8b6c\u5982\u5728\u7b2c\u4e09\u9031\u7684\u76ee\u6a19\u5df2\u7d93\u589e\u52a0\u5230\u4e8616\u82f1\u6d6c\uff0c\u90a3\u9ebc\u5728\u7b2c\u56db\u9031\u5c31\u662f\u300c\u6e1b\u6a19\u9031\u300d\uff0c\u76ee\u6a19\u6e1b\u5c11\u81f38\u523012\u82f1\u6d6c\uff0c\u8eab\u9ad4\u7a0d\u70ba\u653e\u9b06\u4e00\u4e0b\u4e4b\u5f8c\uff0c\u7136\u5f8c\u5728\u7b2c\u4e94\u9031\uff0c\u5c31\u53ef\u4ee5\u76f4\u63a5\u8df3\u523018\u523020\u82f1\u6d6c\u7684\u76ee\u6a19\u5340\u4e86\u3002<\/p>\n\n\n\n

\u201cThe carbo-loading pasta party has become such a big part of the long-run\/marathon tradition that I don\u2019t feel right without spaghetti\u2026Of course, you can eat other carbohydrate-rich foods\u2026\u201d<\/p>\n\n\n\n

\u5728\u6bd4\u8cfd\u524d\u5915\uff0c\u8981\u5403\u5bcc\u542b\u80fd\u91cf\u7684\u78b3\u6c34\u5316\u5408\u7269\u7684\u98df\u7269\u3002<\/p>\n\n\n\n

\u201cWeigh yourself before and after a workout of measured time or distance\u2026Ninety-five percent of the weight you\u2019ve lost is water, not fat or muscle, so it can be considered your sweat rate. Adjust this loss to either ounces per hour or ounces per mile, whichever you find most useful. Remember you don\u2019t have to replace all your sweat. You simply want to keep the losses to no more than 2 percent of your body weight.\u201d<\/p>\n\n\n\n

\u5728\u8a13\u7df4\u6642\uff0c\u53ef\u4ee5\u91cf\u81ea\u5df1\u5931\u6c34(\u9ad4\u91cd\u6e1b\u8f15)\u7684\u901f\u5ea6\uff0c\u505a\u70ba\u8dd1\u6b65\u6642\u88dc\u6c34\u6578\u91cf\u548c\u6642\u6a5f\u7684\u53c3\u8003\u3002<\/p>\n\n\n\n

\u201c\u2026you\u2019ll perform just as well\u2014and feel a whole lot better\u2014if you simply reduce your mileage before a marathon while simultaneously switching to high-carb foods the last two to three days.\u201d<\/p>\n\n\n\n

\u5728\u6bd4\u8cfd\u524d\u6e1b\u5c11\u8a13\u7df4\u7684\u5f37\u5ea6\uff0c\u52a0\u4e0a\u6b63\u5f0f\u8cfd\u524d\u7684\u524d\u5e7e\u5929\u88dc\u5145\u5bcc\u542b\u78b3\u6c34\u5316\u5408\u7269\u7684\u98df\u7269\uff0c\u8dd1\u8d77\u4f86\u4e0d\u6b62\u4fe1\u5fc3\u6eff\u6eff\u6210\u7e3e\u4e5f\u6703\u4e0d\u932f\u3002<\/p>\n\n\n\n

\u201cThe biggest mistake an injured runner can make is to return too soon to normal training. That\u2019s how minor injuries develop into longer-lasting and more severe ones. Take your time\u2026\u201d<\/p>\n\n\n\n

\u904b\u52d5\u50b7\u5bb3\u7684\u8dd1\u8005\uff0c\u72af\u7684\u6700\u5927\u932f\u8aa4\u5f80\u5f80\u662f\u592a\u6025\u65bc\u6062\u5fa9\u6b63\u898f\u7684\u8a13\u7df4\u3002\u90a3\u6703\u4f7f\u5f97\u5c0f\u50b7\u8b8a\u6210\u5927\u6bdb\u75c5\u3002\u8981\u6162\u6162\u4f86\u624d\u597d\u3002<\/p>\n\n\n\n

\u201cStretching is supposed to improve flexibility, and it does. But flexibility isn\u2019t necessarily a good thing for runners\u2026Unlike stretching, strength work has the potential to decrease injuries and increase efficiency. Research has shown that strengthening the muscle around the knee lowers the risk of knee injury, as does hip -abductor strengthening.\u201d<\/p>\n\n\n\n

\u62c9\u4f38\u662f\u70ba\u4e86\u52a0\u5f37\u8eab\u9ad4\u7684\u5f48\u6027\uff0c\u4f46\u9019\u4e26\u4e0d\u898b\u5f97\u5c0d\u8dd1\u8005\u6709\u76ca\u3002\u7136\u5f8c\uff0c\u548c\u62c9\u4f38\u4e0d\u540c\uff0c\u5f37\u5ea6\u8a13\u7df4\u5247\u53ef\u4ee5\u6e1b\u5c11\u904b\u52d5\u50b7\u5bb3\u4e26\u589e\u52a0\u8dd1\u6b65\u7684\u6548\u7387\u3002\u5f37\u5316\u819d\u84cb\u9644\u8fd1\u7684\u808c\u8089\uff0c\u53ef\u4ee5\u6e1b\u5c11\u819d\u84cb\u53d7\u50b7\u7684\u98a8\u96aa\uff0c\u52a0\u5f37\u9ad6\u5916\u5c55\u808c\uff0c\u4e5f\u6709\u985e\u4f3c\u7684\u6548\u679c\u3002<\/p>\n\n\n\n

\u201c\u2026Overstriding is the most common form mistake made by runners\u2026You know you\u2019re overstriding when your foot strikes the ground ahead of a plumb line dropped straight down from the knee. This does two bad things, First, it increases the shock forces that flash up your leg to your knee and hips. second, it puts the knee in a bad position to use its surrounding muscles and other support structure.\u201d<\/p>\n\n\n\n

\u8dd1\u8005\u6700\u5e38\u72af\u7684\u932f\u8aa4\u662f\u6b65\u5e45\u592a\u5927\u3002\u7576\u4f60\u7684\u8173\u638c\u7684\u843d\u9ede\u5728\u819d\u84cb\u5f80\u4e0b\u5ef6\u4f38\u7684\u925b\u5782\u7dda\u7684\u524d\u65b9\u7684\u6642\u5019\uff0c\u6b65\u5e45\u5c31\u592a\u5927\u4e86\uff0c\u90a3\u6703\u4f7f\u5f97\u8173\u3001\u819d\u84cb\u5230\u9ad6\u9aa8\ud840\udd18\u53d7\u5f9e\u8173\u5e95\u50b3\u4f86\u66f4\u5927\u7684\u53cd\u4f5c\u7528\u529b\uff0c\u800c\u4e14\u90a3\u500b\u89d2\u5ea6\u4e5f\u8b93\u819d\u95dc\u7bc0\u4e0d\u5bb9\u6613\u5f97\u5230\u9644\u8fd1\u7684\u808c\u8089\u548c\u652f\u6490\u7d50\u69cb\u7684\u4fdd\u8b77\u3002<\/p>\n\n\n\n

\u201c\u2026runners lived about seven years longer than a matched control group with similar demographics and health insurance. Not only that, but the runners encountered common disabilities\u2014like knee ailments and low-back pain\u2014ten to sixteen years later in life than the controls\u2026The runners\u2026derived  benefit from the cumulative effort of years and years of continuous exercise.\u201d<\/p>\n\n\n\n

\u8dd1\u8005\u7684\u58fd\u547d\u6bd4\u4e00\u822c\u4eba\u9577\u4e0a\u4e03\u5e74\u3002\u8dd1\u8005\u7f79\u60a3\u884c\u52d5\u4e0d\u4fbf\u7684\u5404\u7a2e\u75be\u75c5\uff0c\u8b6c\u5982\u819d\u84cb\u7684\u75c5\u8b8a\uff0c\u5c31\u6bd4\u4e00\u822c\u4eba\u665a10\u523016\u5e74\u3002\u8dd1\u8005\u6240\u4eab\u6709\u7684\u5065\u5eb7\u597d\u8655\uff0c\u662f\u591a\u5e74\u6301\u7e8c\u4e0d\u61c8\u904b\u52d5\u6240\u7d2f\u7a4d\u7684\u6210\u679c\u3002<\/p>\n\n\n\n

\u201c\u2026Those who keep at it(keep up running) despite two or more chronic conditions enjoyed a 35 to 47 percent reduction in mortality compared to the nonexercisers with the same health issues\u2026physical activity produced beneficial effects in all individuals with any specific chronic conditions\u2026\u201d<\/p>\n\n\n\n

\u6301\u7e8c\u8dd1\u6b65\u7684\u4eba\uff0c\u7e31\u4f7f\u6709\u5169\u7a2e\u6216\u5169\u7a2e\u4ee5\u4e0a\u7684\u6162\u6027\u75be\u75c5\uff0c\u6bd4\u8d77\u4e0d\u904b\u52d5\u7684\u4eba\uff0c\u6b7b\u4ea1\u7387\u5247\u4f4e35%\u523047%\u4e0d\u7b49\u3002\u7f79\u60a3\u6162\u6027\u75c5\u7684\u4eba\u4e4b\u4e2d\uff0c\u6709\u904b\u52d5\u7684\u4eba\u7684\u8eab\u9ad4\u7684\u72c0\u6cc1\u90fd\u6bd4\u8f03\u597d\u3002<\/p>\n\n\n\n

\u201c\u2026hundreds of long-term epidemiological studies have shown that CV(Cardiovascular) fitness is perhaps the ultimate determinant of your longevity and resistance to disease\u2026And CV fitness is most enhanced by relatively short but intense exertions,\u2026. For this, it\u2019s tough to beat a solid hill workout.\u201d <\/p>\n\n\n\n

\u6578\u767e\u9805\u6d41\u884c\u75c5\u5b78\u7684\u7814\u7a76\u986f\u793a\uff0c\u58fd\u547d\u9577\u77ed\u548c\u5c0d\u75be\u75c5\u7684\u62b5\u6297\u529b\uff0c\u6b78\u6839\u7a76\u5e95\u662f\u5fc3\u8840\u7ba1\u7684\u5065\u5eb7\u7a0b\u5ea6\u6240\u6c7a\u5b9a\u3002\u800c\u5fc3\u8840\u7ba1\u7684\u5065\u5eb7\uff0c\u5247\u53ef\u4ee5\u900f\u904e\u77ed\u6642\u9593\u7684\u5f37\u5ea6\u904b\u52d5\u4f86\u4fc3\u6210\u3002\u5728\u8dd1\u6b65\u88cf\uff0c\u5c31\u662f\u8dd1\u4e0a\u5761\u7684\u8def\u3002<\/p>\n\n\n\n

\u201cRun forever can\u2019t be a literal reality. It is, however, clear simple, and bold. That\u2019s the way we should all choose to live. Not in the limited world of fatalism but in the open-ended world of hope, optimism, and personal choice.\u201d<\/p>\n\n\n\n

\u8dd1\u6b65\u4e00\u8f29\u5b50\uff0c\u4e0d\u80fd\u5149\u8aaa\u4e0d\u7df4\u3002\u5b83\u6709\u6e05\u695a\u3001\u7c21\u55ae\u800c\u4e14\u5177\u6709\u6311\u6230\u6027\u7684\u76ee\u6a19\u3002<\/p>\n\n\n\n

\u8dd1\u6b65\u4e00\u8f29\u5b50\uff0c\u662f\u6211\u5011\u61c9\u8a72\u9078\u64c7\u7684\u751f\u6d3b\u65b9\u5f0f\u3002\u4e0d\u5ba5\u65bc\u5bbf\u547d\u7684\u3001\u53d7\u5230\u5c64\u5c64\u9650\u5236\u7684\u4e16\u754c\uff0c\u800c\u662f\u81ea\u5df1\u9078\u64c7\u7684\uff0c\u5145\u6eff\u6a02\u89c0\u548c\u5e0c\u671b\u7121\u9650\u7684\u672a\u4f86\u3002<\/p>\n\n\n\n

P.S. Beginner\u2019s Half-Marathon Training Plan<\/p>\n\n\n\n

WEEK   DAY1      DAY2      DAY3<\/p>\n\n\n\n

\u2014\u2014\u2014  -\u2014\u2014\u2014   –\u2014\u2014\u2014  \u2014\u2014\u2014\u2014-<\/p>\n\n\n\n

1.          3KM        3KM        5KM<\/p>\n\n\n\n

2.         3KM        3KM        6.5KM<\/p>\n\n\n\n

3.         5KM        5KM        8KM<\/p>\n\n\n\n

4.         5KM        5KM       10KM<\/p>\n\n\n\n

5.        6.5KM     6.5KM     11KM<\/p>\n\n\n\n

6.         3KM        3KM        3KM<\/p>\n\n\n\n

7.         6.5KM    6.5KM      11KM<\/p>\n\n\n\n

8.        6.5KM     6.5KM     13KM<\/p>\n\n\n\n

9.        6.5KM     6.5KM     15KM<\/p>\n\n\n\n

10.       6.5KM    6.5KM     16KM<\/p>\n\n\n\n

11.         5KM       5KM       10KM<\/p>\n\n\n\n

12.        3KM       3KM    21.0975KM<\/p>\n\n\n\n

\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014-<\/p>\n\n\n\n

*\uff1aAmby Burfoot, \u201cRun forever, you complete guide to Healthy Lifetime Running,\u201d 2018, Hachette Book Group, Inc.<\/p>\n\n\n\n

2023\/8\/22 Run forever, you complete guide to Healthy Lifetime Running Damakey<\/p>\n","protected":false},"excerpt":{"rendered":"

\u201cTo improve your body\u2019s abilit…<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"content-type":"","footnotes":""},"categories":[3],"tags":[],"class_list":["post-36614","post","type-post","status-publish","format-standard","hentry","category-3"],"_links":{"self":[{"href":"https:\/\/damakey.com\/index.php?rest_route=\/wp\/v2\/posts\/36614","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/damakey.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/damakey.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/damakey.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/damakey.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=36614"}],"version-history":[{"count":1,"href":"https:\/\/damakey.com\/index.php?rest_route=\/wp\/v2\/posts\/36614\/revisions"}],"predecessor-version":[{"id":36616,"href":"https:\/\/damakey.com\/index.php?rest_route=\/wp\/v2\/posts\/36614\/revisions\/36616"}],"wp:attachment":[{"href":"https:\/\/damakey.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=36614"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/damakey.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=36614"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/damakey.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=36614"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}