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Кто не ошибается, тот не...

42km-2014
Как подписчик журнала Здоровье женщины получила рассылку с опросником на предмет выявления классических ошибок начинающих бегунов. Я думаю, эта информация заслуживает внимания. (Перевод аргументации займет некоторое время)

Вопрос 1.

Вы бегаете...
- на стадионе
- по обочине дороги
- по тротуарам
- на беговой дорожке
- по тропинкам
- по-разному

Мой ответ: на беговой дорожке
Наиболее оптимальный вариант: по-разному
Аргументация: In short, each type of surface has its pros and cons. A track is usually the softest surface, but be sure to switch directions every three or four laps, and avoid running on the inside lanes if possible. The tighter turns can rough up your joints a bit.
Trails are also kind to your body, just be wary of uneven paths that can cause an ankle sprain or twisted knee.

Concrete sidewalks are one of the hardest surfaces, but are more level than asphalt roads. Though the road is softer, consistently running on a slope (and most roads curve up in the middle) can set you up for knee injuries like Iliotibial Band Syndrome.

Treadmills are another softer-surface option. But since the treadmill pulls you along, you'll use slightly different muscles than when you propel yourself outside. To avoid muscle imbalances, set the treadmill on a very low incline for all or part of your run.

Your best bet? Mix up your running surfaces whenever you can. And stick to the soft stuff as much as possible.


Вопрос 2.

Измерение Ваших тренировок?
- дистанция
- время

Мой ответ: время
Наиболее оптимальный вариант: время
Аргументация: Though you can choose either option, many experts recommend measuring your run based on the length of time, rather than the distance you've run. It's especially true for beginners, but even elite coaches often follow this rule.

Why? When running a set distance the natural impulse is to do it as fast as possible. But if your goal is to run for a specific amount of time, it's much easier to establish a comfortable pace and stick to it. In the end, you'll still get stronger and faster, plus you'll enjoy your runs more and avoid injury


Вопрос 3.

Во время длительного забега в какой момент Вы переходите на шаг?
- когда Вы знаете что бежите пересиливая себя
- только по окончании запланированной дистанции
- прежде чем Вы устали

Мой ответ: когда я уже бегу, пересиливая себя
Наиболее правильный ответ: прежде чем Вы устали
Аргументация: Many runners love walk breaks, and perhaps the biggest proponent of them is uber-coach and former Olympian Jeff Galloway. The key, he says, is to take them early and often, before you even feel gassed. This will help you run longer than you otherwise would have, and it can eliminate aches and pains by reducing the overall stress on your body.

Вопрос 4.

Во время регулярной пробежки Вы можете:
- произнести хорошо известный текст (стихотворение, скороговорку и т.п.)
- петь песни из поп-репертуара
- вряд ли произнести хоть фразу – Вы и так слишком нагружены

Мой ответ: произнести текст
Наиболее правильный ответ: произнести хорошо известный текст
Аргументация: Many runners, especially when starting out, go too fast. The result? A side stitch or cramp, or worse—total burnout. Who wants to run when it sucks so much?

Instead, try running at a comfortable pace. If you can talk to a friend (but are a little breathy), that's good. Singing S.O.S? Push yourself a bit more. (Side note: we're not judging your taste in music).


Вопрос 5.

После нескольких недель регулярных пробежек Вы чувствуете себя в силах увеличить нагрузку. Как Вы будете это делать?
- Увеличите время пробежек на 10-15 минут
- Увеличите длительность или дистанцию на 10%
- Добавите еще одну получасовую пробежку в день

Мой ответ: увеличу длительность на 10%
Наиболее правильный ответ: Увеличите длительность или дистанцию на 10%
Аргументация: The cardinal rule of running is to only increase your mileage 10% every week. (So if you ran 100 minutes last week, try 110 this week.) Some experts even say to only increase every other week.

While in theory any of these three methods could add up to 10% of your total mileage, most likely if you did the other two options early on in your running career, you'd be adding too much time to your routine.

Whether you add another day of running or tack the minutes onto a run you're already doing is up to you. Go with how you're feeling, and remember that adding another day may be a bigger strain on your body.


Вопрос 6.

Для пробежек Вы надеваете:
- те же кроссовки что и для спиннинг-класса или степ-аэробики
- кроссовки, предназначенные для бега

Мой ответ: кроссовки, предназначенные для бега
Наиболее правильный ответ: кроссовки, предназначенные для бега
Аргументация: First rule: make sure to run in running shoes only. Running shoes are designed to absorb the shock of thousands of steps, are usually more flexible than other sneakers, and can help improve your stride, too.

Second, only wear your running shoes when running. Sure, sometimes you'll wear 'em on the plane rather than pack a second pair of sneakers, but in general, try to save your running shoes for actual running. They'll last longer, and it will help you avoid overuse injuries from worn down shoes.


Вопрос 7.

Как выглядят подошвы Ваших кроссовок?
- Будто новые
- Слегка изношенные
- Полностью стертые, надо было раньше проверить.

Мой ответ: Слегка изношенные
Наиболее правильный ответ: Будто новые
Аргументация: It may sound like sneaker sellers made up this motto, but running experts everywhere swear by it: Get a new pair of shoes every 300 to 500 miles or every six months, even if they still look pretty good. Use the old ones for tennis or for kicking around, but don't risk an overuse injury just to save a few bucks.

If your sneaks look worn, they're really past their prime. Get some new kicks!



Вопрос 8.

Как выглядят Ваши стопы?
- Кожа с затвердениями
- Мозольные пузыри
- Потемневшие ногтевые пластины
- Ничего из выше указанного.

Мой ответ: Ничего из выше указанного.
Наиболее правильный ответ: Ничего из выше указанного.
Комментарии: If you said none, lucky you! You're making podiatrists everywhere proud.

If you've got one of these battle scars, you probably wear it as a badge of honor (as you should—you're one tough chica). But checking out your feet can also give you important insight into your running. Here's what each can mean:

Calluses. These spots of thickened skin can be a window into your running technique. Ones on the inside of your big toe or at the ends of your toes can mean you're an overpronator—your feet roll in more than they should. Calluses on the fifth toe or outside of the foot mean just the opposite: your feet are rolling out too much (supinating).

For either problem, the type of running shoes you wear can help. For overpronation, pick up a pair of shoes with more stability. If you're a supinator, more cushioning is the way to go.

Blisters. These guys are very often caused by ill-fitting shoes or cotton socks. Make sure your foot isn't rubbing anywhere against the shoe, and that your laces are snug but not uncomfortably tight. As for socks, steer clear of cotton and go for wicking ones made of other materials like nylon and acrylic.

Black toenails. These are usually formed by too-tight shoes or too-long toenails. Go a half size bigger on your shoe size and see if it helps, and pull out the nail clipper often enough to keep your toenails nice and short.


Вопрос 9.

При беге основной вес при контакте стопы с поверъностью приходится на:
- Носок
- Пятку

Мой ответ: На пятку.
Наиболее правильный ответ: На пятку.
Аргументация: Unless you're a sprinter, you should land each step on your heels or mid foot, then transfer weight to your toes. Running on your toes for long periods of time is a speedy path to shin splints. Bring out your inner ballerina—try to land softly and without expending extra energy.

Other form 101 while we're on the subject: keep your hands at waist level (not up towards your shoulders), your hands open and relaxed, and your body straight up and down.


Вопрос 10.

При болезненных ощущениях в колене/пятке/бедре в какой момент Вы прекращаете пробежку:
- Сразу же
- Если я чувствую, что боль заставляет меня бежать по другому
- Когда степень боли достигает 11 по шкале 1-10

Мой ответ: Сразу же.
Наиболее правильный ответ: Если я чувствую, что боль заставляет меня бежать по другому
Аргументация: If a nagging ache is affecting your stride, it's time to take a break from running until it heals up. Don't wait until you've limped through 30 minutes of a run; you'll only risk hurting something else too. Follow the standard RICE and, of course, call your doc if you suspect the injury's serious.

On the other hand, know that you'll have good days and bad days on the run, and that sometimes, annoying pains are simply that. Expect the tough days and hang in there if the pain is mild and you can run through it. You'll be glad you did.

запись создана: 11.09.2009 в 07:24

@темы: ошибки

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