日常英語 預防越野跑損傷

How can you prevent cross country running injuries? The best ways for outdoor runners to stay healthy include the following running tips:

怎樣才能避免越野跑損傷？戶外跑者保持健康的最佳方式包括以下建議：

—Stretch daily. For all runners and athletes, a regular stretching regimen is an important part of conditioning. Both static and dynamic stretches are needed to keep your bones, joints, muscles, ligaments and tendons healthy.

——每日拉伸。規(guī)律的拉伸是所有跑者和運動員訓練的重要組成部分。要保持骨骼、關節(jié)、肌肉、韌帶和跟腱健康，靜態(tài)與動態(tài)拉伸都是必要的。

—Warm up and cool down. Muscles and tendons are less likely to overstretch or tear if they've been properly prepared for running and racing. High-intensity workouts like training and racing require more prep and post-workout cool down than low-impact activities.

——熱身與放松。跑步和比賽前，如果肌肉和跟腱做了充分準備，過度拉伸和撕裂的可能性就會降低。與低沖擊運動相比，這樣高強度運動的訓練和比賽需要更多的準備練習和鍛煉后的放松。

—Wear the right shoes. Make sure your shoes fit properly, that they are neither too snug nor too loose. Tie double-knots to prevent tripping over undone laces. If an orthopedist tells you that you need special inserts like orthotics or gel soles, use them. Break your shoes in before race day, and replace them regularly (after every 300 miles).

——穿合適的鞋。確保鞋合腳，而不是過緊或過松。給鞋帶打雙結(jié)，以免被松開的鞋帶絆倒。如果矯形外科醫(yī)生告知需要一些特殊配件，比如矯正器或凝膠鞋墊，請遵醫(yī)囑。開賽前試穿磨合幾雙鞋，并定期更換（每跑300英里）。

—Eat and drink enough. Competitive distance runners like to keep their weight low. However, consuming too few calories can harm your body, especially if you're a girl or woman subject to the female athlete triad. Eat a well-balanced diet and be sure to stay well-hydrated to prevent injury and heat illness. Remember that in Texas, especially in full sun or in humid regions of the state, you're particularly prone to heat stroke. Drink plenty of water before and after running.

——充足飲食。有競爭力的長跑運動員喜歡保持低體重。然而，攝入熱量過低會損傷身體，特別是對于易受“三癥候群”影響的女孩或成年女性。應均衡飲食，保障充足飲水，以預防損傷和中暑。記住，在得州，特別是全日照和高濕度地區(qū)，跑者尤其容易中暑。跑前和跑后都需要大量飲水。