适合跑者的交叉训练

最后的神

适合跑者的交叉训练

Why, when and how you should cross-train

为何，何时，以及如何进行交叉训练

By Christine Luff, About.com Guide

作者：克里斯汀·勒夫（Christine Luff）About.com Guide

Updated October 18, 2009

最后更新：2009年10月18日

Benefits of Cross-Training for Runners

交叉训练对跑者的好处

Cross-training is any sport or exercise that supplements your main sport -- in this case, running. Whether you're a beginner runner or an experienced marathoner, you can benefit from cross-training. Here are several reasons why runners should cross-train:

交叉训练是对主要运动项目的补充，它可以是任何一种其它运动或者锻炼方式。这里要说的，是对跑步的交叉训练。无论是初级跑者还是资深马拉松运动员，都可以从交叉训练中获益。下面列出了几个为什么跑者应该进行交叉训练的理由：

It helps balance your muscle groups. Cross-training helps strengthen your non-running muscles and rests your running muscles. You can focus on specific muscles, such as your inner thighs, that don't get worked as much while running and may be weaker than your running muscles.

它能帮助平衡肌群。交叉训练能增强非跑动肌肉并让跑动肌肉休息。你可以专注在具体的肌肉块上，比如你的大腿内侧肌肉，跑步的时候这块肌肉没有得到太多的锻炼，可能会比跑动肌肉要弱些。

You'll maintain or even improve your cardiovascular fitness. Many cross-training activities are great cardiovascular workouts, so they build on those similar benefits of running.

可以保持甚至改善心血管健康。 很多交叉训练活动都是非常棒的心血管锻炼方式，因此能获得和跑步一样的好处。

It reduces your chance of injury. By balancing your weaker muscles with your stronger ones, you'll help reduce your chance of injury. Participating in low-impact cross training activities, such as swimming or water running, will also lessen the stress on your joints, which are often a sore spot for runners.

减少受伤几率。 交叉训练锻炼较弱肌肉群，可以平衡肌肉力量，也就减少了受伤的几率。通过参与像游泳或是水中跑步这样的低冲击性交叉训练活动，关节压力会得到降低，跑步运动员常有的痛处也就得到了缓解。

You'll avoid getting bored with running. Running day after day will eventually burn out even the most hard-core running enthusiast. Cross-training gives runners a much-needed mental break from their sport, which is especially important for those training for long-distance events such as marathons.

避免对跑步感到厌烦。 即使是最顽强的跑步狂人，日复一日的跑步最终也会将热情燃烧殆尽。交叉训练能跑者带来最需要的心理休息，这对于像马拉松这类的长跑训练尤其重要。

You can continue to train with certain injuries, while giving them proper time to heal. Runners suffering from injuries are sometimes told by their doctor to take a break from running during their injury recovery. But, with certain injuries, it is possible to continue with cross-training. Cross-training can help injured runners maintain their fitness and deal better with the frustration of being sidelined from running.

能带伤训练，同时又给伤势适当的时间复原。受伤的跑步运动员有时候会被医生建议在伤情恢复期暂时停止跑步。但是，对某些伤势来说，继续交叉训练还是可以的。交叉训练能使受伤的跑者保持体能，也能更好地应对不能上跑道的沮丧情绪。

When Should I Cross-Train?

何时进行交叉训练？

The amount of cross-training you do really depends on how you're feeling -- both mentally and physically. In general, if you're a recreational runner, try to supplement your 3-4 days of running with 2-3 days of cross-training. If you're a competitive runner and run 4-6 days a week, you can substitute a low-intensity cross-training workout for an easy run or a rest day on 1-2 days week. Cross-training can also be great for runners who are traveling and may not be able to run outside or on a treadmill, but have access to other sports.

交叉训练的量决定于你的生理和心理状况。通常来说，如果你仅仅是个业余的跑步爱好者，那在你3-4天的跑步中插进2-3天的交叉训练比较合适。如果你是竞赛选手，每周要训练4-6天，那你可以用低强度的交叉训练换掉其中一天低强度跑步训练或者每周1-2天的休息日。交叉训练也适用于旅行中的跑者，在既无法外出跑步也接触不到跑步机，但可以从事的其它运动的情况下。

If you're dealing with an injury and sidelined from running, you may need to cross-train more frequently. Talk to your doctor or physical therapist to get advice on how much you should cross-train and what activities are best for your specific injury

如果你因伤病而不能跑步，那可能需要更频繁地进行交叉训练。向你的医生或理疗师咨询一下，问问适应你伤情的训练量和训练种类。

Some runners, both beginners and experienced runners, may hit periods in their training when they are feeling bored or uninspired to run. Cross-training can be a great way to work through those unmotivated phases. Taking a couple days off from running each week to do another activity can help get you excited to return to running.

有些跑者，初级跑者和资深跑者都有，会遇到瓶颈期。期间对跑步感到厌烦，或者觉得没有跑步的激情。交叉训练对于这段无动力期疗效甚好。每周从跑步中解放几天，做做其它的活动，你会找到重回跑步的激情的。

Here are some of the more popular cross-training activities among runners:

下面是跑者中比较流行的一些交叉训练方式：

Swimming:

游泳：

Swimming is an excellent cross-training activity for running because it's not weight-bearing, so it gives your joints (which take a lot of stress when you're running) a break. It allows you to build strength and endurance, and also improve flexibility. It's a great balance for running because you'll really work your upper body, while giving your leg muscles a breather. Swimming is especially recommended for people who are prone to running injuries or are recovering from an injury. Some runners also find it very relaxing and meditative.

   游泳是非常棒的一种交叉训练方式。因为它不需要承重，能让关节（在跑步的时候可是给承受了很大的压力啊）休息。既能增强力量和耐力，又能改善灵活性。而且，确实锻炼到了上肢，又能给下肢一个喘息，对跑步是个极好的平衡。作为特别推荐，容易受伤的或者正处于伤病恢复期的跑者可以尝试一下游泳。有些跑者还发现游泳特别能放松神经。

Water Running:

Water running is a great alternative for injured runners or as a substitute for an easy running day. It's also a smart way to get in your runs during hot and humid weather. While you can run in the water without flotation aids (vests, belts, etc), you’ll find the workout to be easier with them.

水中跑步：
水中跑步是受伤跑者的一个好选择，也是轻松跑步训练日的一个好替代。当然，湿热天气里偶尔水中跑一下也不失为一个聪明的办法。当你可以不借助漂浮物（救生衣，救生圈等）就能在水中跑动时，你会发现带上他们锻炼会更轻松。

Cycling or Spinning:

Cycling and spin classes are also great low-impact ways to boost your cardiovascular fitness and strength, especially your quads and glutes.

骑自行车或动感单车：
骑车课程同样是非常棒的低强度训练方式，可以促进心血管健康强壮，特别锻炼股四头肌和臀大肌。

Elliptical:

You'll get a total body cardiovascular workout on the elliptical machine. Their oval-like (ellipse) motion provides the user with the feel of classic cross-country skiing, stair climbing, and walking all in combination. You can program the elliptical to move in either a forward or backward motion, so you can work all the major muscles in your legs. Because the muscles used on the elliptical are similar to those you use when running, the machine is a good low-impact alternative when an injury prevents you from running.

椭圆机：
在椭圆机上可以得到全身的心血管锻炼。它椭圆形的运动能给使用者经典的越野滑雪、爬楼梯和步行三者结合的感受。你可以设置椭圆机向前或向后运动，这样就能锻炼到大腿所有的主要肌肉群。因为椭圆机上运动用到的肌群类似跑步时用到的，所以当你受伤不能跑步时，它就成为一个好的低强度训练选择了。

Walking:

Walking is a good activity to substitute for an easy running day, especially if you're recovering from a long run or speed workout. With certain injuries, you may be able to walk pain-free, and speed-walking is a good way to maintain cardiovascular fitness while you're recovering.

步行：
步行作为放松跑的替代是非常好的，特别是在你处于耐力训练或速度训练的恢复期时。即使有些伤病，也不影响步行，而快速走是恢复期保持心血管健康的好方法。
   

Rowing:

An excellent cardiovascular, low-impact activity, rowing strengthens the hips, buttocks, and upper body. Just make sure you learn proper the rowing technique to maximize the benefits of this activity and avoid injury.

划船：
一个极好的有益心血管的低冲击性运动方式。划船能增强髋关节强度，臀部肌肉力量和上肢力量。只是，需要注意掌握正确的划船方法，否则将得不到最好的锻炼效果，还会受伤。

Strength (or Weight) Training:

Strength training allows runners to improve the strength in their running muscles, create balance between unbalanced muscle groups, and focus on keeping their legs strong during injury recovery. You can do either resistance training, where you use your own weight for resistance (pushups, for example), or weight training, where you use weights (free or machine) for resistance (leg press, for example). Strength training is an excellent opportunity to strengthen your core, which helps runners avoid fatigue and maintain their form.

力量（或重量）训练：
力量训练保证跑者改善跑步肌肉强度，平衡肌肉力量，在伤病恢复期集中精力保持腿部力量。你可以利用自身重量进行阻抗训练（比如俯卧撑），或者利用外加重量（徒手拿着或者做器械）进行重量训练（例如蹬腿）。力量训练是增强你核心力量的极好机会，能帮助跑者避免疲劳，保持状态。

Yoga:

Yoga offers some of the same benefits as strength training, since you'll use your body weight as resistance to strengthen your muscles. You'll also improve your flexibility since it involves a lot of stretching. Many runners find yoga a great way to relax after a long run or tough workout.

瑜伽：
瑜伽和力量训练达到的效果有些相似之处，因为都要把体重当做阻抗来增强肌肉。但你还能从瑜伽中得到更多灵活性，因为瑜伽里有很多的拉伸运动。很多跑者发现，长距离跑或者艰苦训练后练段瑜伽会很放松。

Cross-Country Skiing:

With cross-country skiing, you'll get a great cardiovascular workout and focus on many of the same muscle groups as running. You'll skip all of that the pounding on the road, so it's a great cross-training activity for runners with injuries. You'll also work on your flexibility, as the gliding motion stretches your hamstrings, calves and lower-back muscles. And if there's snow on the ground, you can always use an indoor ski machine, which provides a very similar workout.

越野滑雪：
越野滑雪能使你得到很好的心血管功能锻炼，且能锻炼到和跑步相同的肌肉群。滑雪时会跳过路上所有的障碍，因此对于受伤的跑者而言，是非常棒的交叉训练。它还可以锻炼你的柔韧性，因为滑翔动作伸展你的韧带，小腿和腰部肌肉。而如果地上没雪，你也可以利用室内滑雪机进行锻炼，它提供相似的锻炼效果。

Ice or Inline Skating:

Inline or ice skating is also another no-impact sport (as long as you don't fall!) and it's a great activity if you're recovering from shin splints, Achilles tendonitis or knee injuries. You'll really work your quadriceps, buttocks and lower-back muscles.

滑冰或滑旱冰：
滑冰或旱冰同样是一种无冲击运动（只要你别摔倒！），非常适合正从胫骨夹板，阿基里斯腱炎或膝盖伤中恢复的运动员。它能充分锻炼你的股四头肌，臀部和腰部肌肉。

http://article.yeeyan.org/view/160080/113641

beb

很有价值！！！

柳叶刀

学习了，但希望有更详细的计划。

feifeifofo

收藏收藏收藏

跑跑兔

1# 最后的神 骑车课程同样是非常棒的低强度训练方式，可以促进心血管健康强壮，特别锻炼股四头肌和臀大肌····好

prophet000

非常不错，多多来学习学习

tangzhengda

干货，都收藏了。。。。

danielsyd

学习，学习

hedy777

谢谢楼主的分享，游泳是一项很棒的交叉训练

归零

交叉训练能可以保持甚至改善心血管健康。 很多交叉训练活动都是非常棒的心血管锻炼方式，因此能获得和跑步一样的好处。确实挺好的，其实各种运动都可以以心率参数来指导自己的运动强度。运动中监控自己的心率是确保健康和提高运动效率的最好方式。心率表就可以实时检测心跳数，提供数据化的锻炼结果，将减肥、强身计划达到事半功倍的效果。确实是这样的，监控心率是非常重要的科学指导运动的手段。通过监测好自己的心率,能及时了解心脏的负荷情况，以便能及时调整好自己的运动强度和运动量。可以采用无胸带光电测量心率表来进行监测。比如美国迈欧Mio心率表，在这方面技术是最为先进和权威的。也是光感心率测量该项核心技术的发明人和全球第一款无胸带心率表品牌，另外还有跑步距离，实时心率，运动时间，消耗卡路里等运动数据均可统计。
可以看下它们的中国官方旗舰店：https://miohd.tmall.com/

韩峰锋

看来有必要买椭圆机