【新年跑步贴士】这一年，我要.....'This Year I Will...'

Set a PR, gain confidence, and shake up my routine. Choose one (or more!) of these 12 resolutions to reignite your running and have more fun. By Bob Cooper; Image by Nick Iluzada Published December 08, 2011

Race Farther Rachel Gaffney, 39, a mother of four in Everett, Washington, moved up the race-distance ladder from a 5-K to a 50-K in four years. Now she's a coach who encourages others to step onto the same ladder, even if they only wish to climb a few rungs. "Seeing how far you can go keeps you motivated," she says. "Each time I complete a new distance, I'm reminded there are no limits." MAKE IT HAPPEN Gaffney says that if you're looking to up the race-distance ante, gradually boost your mileage for six to 16 weeks to a new plateau. This lets your body adapt to the increased demands on your legs and lungs. Stay on that plateau for an additional four to 10 weeks before tapering for your longest-ever race. It's a safe and solid game plan. Gaffney notes that you may need to exceed these minimums, and add tempo runs and speedwork, if you have an ambitious time goal. (Use the Training Calculator tool at runnersworld.com.) But it's safest to set a goal of only finishing in your first attempt at a new, longer distance. After all, it's a guaranteed PR. 5-K TO 10-K: Bump up your training to at least 20 weekly miles in a minimum of three runs, peaking with a long run of six or more miles. 10-K TO HALF-MARATHON: Log at least 30 weekly miles in at least four runs, culminating in a long run of at least 11 miles. HALF TO MARATHON: The full 26.2 demands at least 40 weekly miles in at least four or five runs. Before tapering, nail one long run of at least 20 miles. DEGREE OF DIFFICULTY 7 (OUT OF 10) Try Yoga For every video-rental store that disappears, a yoga studio opens. That doesn't mean you should swap running with pretzel poses, but spicing up your weekly routine with a dash of Om is worth considering. "More than just stretching, yoga gives you whole-body strength, especially in the hips, core, and upper body," says Sage Rountree, Ph.D., a yoga instructor, USA Triathlon-certified coach, and author of The Athlete's Guide to Yoga. "Yoga's mental training is ideal for runners because it teaches you to be present and breathe fully even in the face of intensity." MAKE IT HAPPEN It's possible to find yoga classes designed for athletes or runners, but you can start with any class with the terms hatha, gentle, or level 1 in the title. "In any class," Rountree says, "do what you can and rest when you must. Follow your breath, and don't push too far—just like in running. With regular practice, you'll get stronger, more flexible, and more focused, and that will extend to your running." Do yoga twice a week, preferably on nonrunning days. Find classes at a yoga studio, health club, YMCA, or community center. DEGREE OF DIFFICULTY 4 Lose 10 Pounds For Good Ah, the $400 billion question. That's the net worth of the bloated U.S. diet industry, and what's it get us? Not much, because most diets fail, says Enette Larson-Meyer, Ph.D., R.D., a trail runner who heads the University of Wyoming nutrition and exercise lab. She does say that runners have half the weight-control puzzle solved by exercising regularly—but that the other half, eating less, is even more critical. Damn. "There's no magic bullet," says the sports nutritionist, instead offering a barrage of bite-size tips (below). Adopting even a few can help you shed pounds, and if you stick with them, you won't gain the weight back. But she cautions against overreaching: "Don't set a goal like becoming as thin as a supermodel. That's unrealistic and can even hurt your running, because below a certain weight you'll lose lean muscle and become more susceptible to injury or illness." MAKE IT HAPPEN It would be nice if you could lose weight by simply running more. But most of us neutralize the 100 or so calories we burn per mile by eating more. "We reward ourselves by thinking, I've earned it," Larson-Meyer says. The key is to reduce calorie intake gradually so that you're dropping just a half-pound to one pound per week. "That's consuming 250 to 500 fewer calories a day, which isn't a lot," she says. "Don't think of it as a diet, because you can't diet forever. Think of it as permanent changes to eating habits that you can maintain." Larson-Meyer's advice: Include protein in every meal. A 2010 study found that athletes were more successful losing weight with a diet that was 35 percent protein than one that was 15 percent protein. "Protein preserves lean muscle mass and controls appetite," she says. But it should be lean, such as poultry, fish, lean meats, beans, lentils, soy food, and yogurt. Eat a meal within an hour after running. "This aids recovery and makes high-fat snacks less tempting." Don't skip meals. Doing so almost always leads to excessive snacking. Stay hydrated before, during, and after running. "Some people perceive thirst as hunger, and water dampens hunger." Don't bother with sports beverages except during intense workouts or on runs of 90 minutes or more because you won't need the extra carbs. Eat food, don't drink it. Guzzling an eight-ounce glass of apple juice, for example, won't fill you up as much as a large apple. The real deal also has five more grams of fiber and takes longer to finish. Run from fast food. A database of people who have lost significant weight and kept it off for at least a year shows that most consume only one fast-food meal per week. Some "duh" tips you've heard that bear repeating: Eat only when you're hungry. Eat smaller portions at meals. “這一年，我要…” 撰文 Bob Cooper; 图片Nick Iluzada 发表于12. 08, 2011 跑更远 39岁的Rachel Gaffney是四个孩子的妈妈，住在Washington的Everett， 在四年时间里，她把比赛距离从5-k梯形递增到50-k，现在，她的教练也鼓励其他人采用相同的梯形递增，即使有的人只是想稍微加量一点，“不断的发现自己能跑得更远会让你保持斗志”每当我完成了一个新的距离，我就会被提醒说那里没有限制。 让它成真 Gaffney说，如果你想要为自己的比赛距离加码，在6到16周里逐步把你的英里数提升到一个新层次，这对你的双腿和肺部都提出了更多的要求，让你的身体去适应这些它们，在向着你的最长距离比赛奋进之前，把这个增量后的距离保持4到10周，这是一种安全又可靠的策略。 Gaffney指出，如果你有一个充满雄心壮志的时间目标，除了做到这些最低要求之外，还要加上节奏跑以及速度训练，（用上runnersworld.com 里的训练计算工具），但这只有在你完成了第一步，尝试达到了一个新的，更远的跑步距离之后才是最保险的，毕竟，这是一个有保证的PR。 5-k到10-k：把你的训练提升到，每周跑量至少达到20公里，最少跑三次，拉一次长距离跑，6公里或者更多。 10-k到半马：一周跑量至少有30公里，最少跑四次，有一次长距离跑，至少11公里 半马到全马：26.2英里的全马要求周跑量至少40公里，每周至少跑4到5次，在冲击最长距离前，有一次至少20公里的长距离跑。 难度系数7（最高10） 练习Yoga 录像租赁店都关门的时候，瑜伽馆仍然开着，这不是说你应该把跑步换做摆瑜伽姿势，但是在你每周的日常训练中加入一点瑜伽被认为是值得的。 “不仅仅是拉伸，瑜伽给你带来全身的力量训练，特别针对臀部，核心肌肉群和上身”Sage Rountree 博士说， 作为一名瑜伽导师，美国三项全能认证教练，运动员瑜伽指南的书作者“瑜伽的心理训练对跑者来说很理想，因为它能教导你专心与深呼吸，即使是面临紧张时。” 让它成真 可能可以找到为运动员或是跑者设计的瑜伽课程，但是哈他瑜伽课程中标为初级，或是1级中任何一节课，都能作为你的开始，“任何课程”Rountree 说，“ 做你能做的，当你感到吃力就休息，跟随你的呼吸，不要太激进，就像跑步一样，随着规律的训练，你能变得更强壮，更柔韧以及更专心，这些都会延伸到你的跑步中” 一周做两次瑜伽，最好是在不跑步的那几天里。在瑜伽馆，康体俱乐部，YMCA，或是社区中心中找一些课程。 难度系数4 为了更好，减去十磅 啊，一个价值4000亿的问题。这是美国膨胀的节食产业的资本净值，那它让我们怎样了？变化不大，因为大部分的节食都是错误的，Enette Larson Meyer营养学 博士说, 一位越野跑手，怀俄明大学营养与运动实验室的领导者，她强调说，跑手可以通过常规训练来控制体重，但这只能解决难题的一半，另一半是，吃少一点，才是更重要的。可恶。 这位运动营养学家说“没有什么神奇武器”，取而代之的是以下一系列的小贴士，即使只采纳少量也能帮助你减重，而如果你把它们坚持下去，你的体重就不会反弹了。但是她对过分减重提出了警告”不要把目标定为要变得看起来瘦得像个超模，那是不真实的，甚至还会有损于你跑步，因为低于一个特定的体重，你将会失去肌肉，并且变得容易受伤与生病。” 让它成真 如果简单的跑多一点就能减重那回事多好的事，但我们中的大部分人吃得比较多，就抵消了那每公里燃烧掉的100左右的卡路里，“我们想着想着就决定奖励自己，这是我赚到的”Larson-Meyer说。减少摄入卡路里的关键在于循序渐进，你可以每周逐步减去0.5磅到1磅。“不要把它想做是节食，因为你不可能永远节食，把它作为一个在饮食习惯上的永久改变，这样你就能坚持下去”Larson-Meyer建议： 每顿饭都包括蛋白质 2010年的一项研究发现，运动员通过饮食减重，当一顿饭中含有35%的蛋白质要比只含有15%的蛋白质时，他的表现更为出色。“蛋白质能保持肌肉，并且控制人食欲”她说，但是这必须是瘦的，例如家禽，鱼，瘦肉，牛肉，扁豆，豆类食品，以及优格。 在跑后一个小时之内吃一顿 这能帮助恢复同时减低了高脂肪零食的诱惑 不要错过吃饭 这么做几乎总是会导致吃过多的零食 在跑前，跑步中，跑后都保持水分 “一些人把口渴当做饥饿，于是用喝水来抑制饥饿“不要喝运动饮料，除非你进行了密集训练，或是跑了90分钟或更多，因为你不会需要哪些额外的碳水化合物。 吃食物，不要喝 比如狂饮一杯八盎司的苹果汁，不会让你有像吃一个大苹果一样的饱腹感，真正去吃它会让你花上更长的时间，摄取多5克的纤维。 不吃快餐 一份数据显示，减去明显重量，并且至少保持了一年的人，每周最多只吃一顿快餐。 一些你听过要吐槽“切“的贴士值得忍耐着重复 只在你感到饿的时候才吃，在一顿饭中吃得更小份一点。 译者：小灿