在你轻松训练的一天增加一项交叉训练。
Add a new type of cross training for your easy workout days.
交叉训练的量决定于你的生理和心理状况。
The amount of cross-training you do really depends on how you're feeling -- both mentally and physically.
您可能需要一些交叉训练。
骑脚踏车或是动感单车同样是交叉训练的有效选择。
Cycling and spinning are also effective cross-training options.
试看看一个礼拜3天跑步，2天交叉训练搭配做变化。
Try running three days a week and cross-training two days a week for variety.
在惯常的训练程序中加入交叉训练和休息日。
何时进行交叉训练？
由于和预防伤病相关，交叉训练同样可以延长你的跑步寿命。
Related to the benefit of injury prevention, cross-training can also prolong your running career.
所以，休息一天，做一些交叉训练，或者寻找一些增加动力的小窍门。
So take a day off, do some cross-training instead, or get some tips for motivation.
每周至少休息一天，并且不要进行任何的锻炼，或者以交叉训练来代替。
Take at least one rest day a week, by not exercising at all or doing a cross-training activity instead.
比如如果你受伤无法继续训练，那么你可以用交叉训练来代替。
For example, if you become injured and can't continue training, you can cross-train instead.
您可以避免所有的路面冲击，所以它是受伤跑步者交叉训练的好方法。
You'll skip all of that the pounding on the road, so it's a great cross-training activity for runners with injuries.
或者当你跑了15分钟后，利用椭圆交叉训练或者骑自行车15分钟。
Or you could run for 15 minutes, then hop on an elliptical trainer or spin bike for 15 minutes.
滑冰肯定是一种不同的交叉训练方式。但是，它同跑步一样锻炼了腿部的大块肌肉。
Skating would certainly be a different method of cross-training; however, it also USES the large muscles of the legs much like running does.
跑步、自行车或者其他形式的交叉训练都是很好的选择，可以提升你的体能。
Running, cycling, or other forms of cardio cross training are good alternatives in the preseason to expedite your fitness level.
休息长跑8.5英里，每20分钟步行2分钟交叉训练(如徒步，游泳等)。
Long run of 8.5 miles, with walk breaks of 2-minutes every 20-minutes.
对于跑步者较好的交叉训练包括游泳，水中慢跑，骑自行车，力量训练，瑜伽和普拉提。
Examples of good cross training activities for runners include swimming, aqua jogging, cycling, strength training, yoga, and Pilates.
如果你像我一样，在早上起床后难以彻底醒过来，你可以在跑步前做一些少量的交叉训练。
If you are like me and have trouble feeling fully awake first thing out of bed in the morning, try doing a little light cross-training before you run.
在看到一份训练进度表时，她才意识到她应该在休息日进行交叉训练，比如骑自行车，举重。
She found a training schedule and realized she also needed to do cross training, such as riding a bike or lifting weights, on her off days.
意思是跑得更多，交叉训练更少，因为当您接近您的目标时，最重要的就是跑步。
This means running more and cross-training less, because as you approach your goal race, it's all about the running.
如果您正在提高周里程，可以做一些交叉训练，比如，游泳，单车，瑜伽或普拉提。
If you are still burning up, do some cross training exercises. Swim, bike, take a yoga or pilates class.
当你伤了之后，你应该进行交叉训练以在耐力、结构和强度上与你的跑步计划适应。
When you're injured, you should perform cross-training workouts that match your intended run workouts in duration, structure, and intensity.
当你伤了之后，你应该进行交叉训练以在耐力、结构和强度上与你的跑步计划适应。
When you're injured, you should perform cross-training workouts that match your intended run workouts in duration , structure, and intensity.
跑步期间的交叉训练既能够在让你不过量跑步，以减少伤害的发生，又能提高你的忍耐力和力量。
Cross training in between your running days is a way to increase your endurance and strength without running too much and risking injury.
吃各种颜色食物是很重要的，因为每种水果或蔬菜提供的营养不同——把这当成营养的交叉训练。
It's important to eat produce of various colors because each fruit or vegetable offers a different nutrient - think of it as nutritional cross-training.
如果你已经全休了一段时间，感觉你的跑步能力急剧衰退，这些交叉训练至少可以扭转这个局面。
If you've been laid up for a while and you sense that your running fitness is in rapid decline, these cross-training activities should at the very least begin to reverse that process.
我们对“训练的特殊性”原则一清二楚，但我们还是跳过常规跑步训练，进行交叉训练。
We know all about the "specificity-of-training" rule, but we still skip the occasional running workout to get in some cross-training.
与您的医生和理疗师谈谈，您应该进行多少交叉训练，那些具体的项目对您的伤更有利。
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.
比如交叉训练减少伤痛，这可以让你更加连续的进行训练，当然让你为比赛准备更加充分。
I mentioned, for example, that cross-training can reduce injuries. This allows you to train more consistently, and that, of course, makes you better prepared to race.
比如交叉训练减少伤痛，这可以让你更加连续的进行训练，当然让你为比赛准备更加充分。
I mentioned, for example, that cross-training can reduce injuries. This allows you to train more consistently, and that, of course, makes you better prepared to race.
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