通过慢跑热身避免肌肉损伤。
第一，你应该以5分钟不同的速度步行或者慢跑热身。
First, you should be varying the pace by warming up with a 5-minute walk or easy jog.
这些练习在跑步后或者跑休日（经15分钟的慢跑热身后）进行，各组练习每周进行一次，持续四周。
Try each of these once a week for four weeks. Do them after a run, or on a nonrunning day with 15 minutes of jogging to warm up.
如果热身时候感到任何肌肉紧张，停止慢跑，拉伸一下紧张的部位(但是不要把拉伸时间算到你的10分钟里面去)。
If you feel any muscle tightness while you're warming up, stop jogging for a moment and stretch out the tight area (but don't count this stretching time as part of your 10-minute minimum).
最佳拉伸时间是年肌肉热身之后，这就是为何大多数田径选手慢跑1-2英里后作一些拉伸，然后再开始训练单元中的艰苦部分。
The best time to stretch is after your muscles have had a chance to warm up. That's why most track athletes jog a mile or two, then do some stretching before the hard part of their workouts.
首先，慢跑十分钟热身。
他建议对墙进行(见右上图及说明)，最好在做完疾跑或慢跑等温和性的热身之后再进行。
He recommends the wall stretch (see the illustration at top-right, and instructions here), which is best done after a gentle warm-up of brisk walking or jogging.
脚掌跑：热身后用脚掌冲刺30米，要做到小步快频，膝盖要抬高，然后慢跑15秒恢复，再做两组，完成后进行放松。
After you have warmed up properly, "sprint" on your toes for 30 meters, taking small, quick steps with high knee action. Jog easily for 15 seconds to recover, and then repeat twice more.
山坡法特莱克训练：大概10天一次，先慢跑10分钟热身，然后你能找到的盘山路跑30分钟，所有上坡的地方加速，然后下坡时候慢跑下来，尽量保持一个比你10公里比赛稍微慢一点的稳定的总体速度。
Every 10 days or so, warm up by jogging for 10 minutes, then run for 30 continuous minutes over the most rolling terrain you can find. Accelerate on all uphills and jog easily on the downslopes.
如果你觉得肌肉紧绷，需要先做个拉伸，至少要做个5到10分钟的慢跑作为热身。
If you feel tight and need to stretch before, do it after you've warmed up with a slow five or ten minute jog.
星期天，许多人在神田神社周围慢跑，作为进入冰水之前的热身运动，这种冰浴是新年传统的一部分，旨在带来健康。
Many jogged around the the Teppozu Inari Shrine, exercising to warm up before taking to the freezing water on Sunday as part of the New Year tradition which aims to bring good health.
首先，找一条跑道或平整的马路，热身慢跑1英里。记住，您必须随身携带秒表！
First of all you want to find a track or nice even road and warm up by jogging for 1 mile. Make sure you bring a stopwatch!
先慢跑热热身，免得拉伤肌肉。
这项研究发现这些短暂的拉伸运动几乎不会带来挥之不去的消极影响，特别是如果志愿者在拉伸之后再花几分钟慢跑或者做其他基本的热身运动。
The review found few lingering negative impacts from these short stretches, especially if the volunteers followed that stretching with several minutes of jogging or other basic warm-up movements.
今天下午第一节课是体育课。慢跑跑完后，我们开始了热身。
In this afternoon, the first class is the Physical Education. After jogging, we started a warm-up.
训练的最开始是热身、伸展和慢跑。
The first part of training was devoted to warm-ups, stretching and slow paced running.
训练的最开始是热身、伸展和慢跑。
The first part of training was devoted to warm-ups, stretching and slow paced running.
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