在你跑步之前、跑步中和跑步结束后喝足够量的水。
Be sure to drink plenty of water before, during and after your run.
另一种，在跑步结束之后，做几个百米冲刺练习。
当跑步结束的时候，我只要简单地按下当初开始跑步时候启动的同一个按钮。
When my run was done, I simply pressed the exact same button that I did to start the watch.
轻装上阵，或许刚开始跑步时你会觉得有点冷，但在跑步结束时你会觉得十分舒适。
Dress lightly enough so that you're a little chilly at the beginning of your run, and then feel great at the end.
空腹跑步会燃烧大量卡路里，然后他们跑步结束后会喝蛋白质饮料等富含能量的东西。
This way, they run on an empty stomach which will help them burn calories and then they'll eat, generally a protein shake or something which contains lots of energy.
所有人的肌钙蛋白水平都会在跑步结束一个小时候开始下降，但是八个受试者在下一个小时肌钙蛋白水平再次升高，五名受试者的肌钙蛋白水平在24小时后仍高于正常。
Everyone's troponin levels fell within an hour after the run, but in eight of the runners the protein's levels rose again over the next hours, and five runners had elevated levels 24 hours later.
如果你也有过跑步的经历，你就很有可能会有属于自己的“被狗追赶的故事”(希望并不是以你被咬而结束)。
If you've been running for a while, you most likely have your own "chased by a dog" story. (Hopefully it didn't end with a bite.)
对我来说，沿着河边散布或跑步，在这狂热的一天结束时就显得异常平静。
To me, a walk or run along the river trail is serenity at the end of a hectic day.
但如果这个方法让你退缩的话，你也可以选择另一种：快跑，而不是一个星期只在简单的跑步训练结束时快跑一下。
But if that's too intimidating, here's a simple alternative: Instead of running strides at the end of several easy runs a week, do a "fast-feet" drill.
陈的一天从上午7点她的跑步机上开始，在深夜埋头的公文堆里结束。
And so her days begin at 7am, on her treadmill, and end hunched over her files late at night.
跑步后：每个训练单元结束后作一些简单的拉伸，如果你有机会到一个环形水池，那里的热水可以让拉伸更容易。
AFTER RUNNING: Finish each workout with some easy stretching. If you have access to a whirlpool, the warm water will make stretching even easier.
为了本周你的第一次跑步，行走5分钟在锻炼开始前和结束后，在这中间跑20分钟。
For your first run this week, try walking for 5 minutes to begin and end the workout, and run for 20 minutes in between.
当傍晚结束的时候你的下一个跑步机会到来了，但是会有一大堆别的事情耽搁你。
By the time the evening rolls around and your next opportunity to run arrives, dozens of other things may have gotten in the way.
“他能跑步和游泳了-我想在他的（恢复）课程结束时，他能在泳池里创造纪录-并且他也能在健身房里锻炼了，”贝尼特斯说到。
"He is running and swimming - I think he will have the record in the swimming pool by the end of his programme - and he is working in the gym, " said Benitez.
我经常跑到麦当劳或是当地的面包店就结束跑步，这两个地方距离我的官邸大约都是半英里远，我一般是在那里喝上一杯水，然后再走回官邸。
Frequently I ended those runs at the McDonalds or the local bakery, both about a half mile from the mansion, where I'd get a cup of water, then walk back home.
在本周结束时尝试跑步30分钟，而中途不停止。
By the end of the week, try to run for 30 minutes without stopping.
身体感觉很劳累，你宁愿捧一杯玛格丽特，慵懒地躺在草坪长椅，也不想在一天结束之后跑步放松，尽管一天大部分的时间中你都在伏案工作。
Your body feels tired and you'd rather curl up on the lawn chair with a margarita than head for a run at the end of the day, though you spent most of your day sitting at a desk job.
关注疼和痛，如果您在跑步时疼痛加剧，则警示您跑步应该结束。
Pay attention to aches and pains. If a pain gets worse as you continue runs, that's a warning sign that you should stop your run.
关注疼和痛，如果您在跑步时疼痛加剧，则警示您跑步应该结束。
Pay attention to aches and pains. If a pain gets worse as you continue runs, that's a warning sign that you should stop your run.
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