Begin with easy jogging. Add in a few light stretches, and then do several 100-meter strides, accelerating smoothly to race pace.
首先是简单的步行，舒展关节，然后做几个100米跨栏，以增加赛跑时节奏的平稳。
It will help if you practice your breathing pattern while walking before you start running. Carry the technique over to easy jogging and finally during hard race pace running.
如果您在开跑前的步行时练习您的呼吸模式，也很有帮助。先将这一技术用于轻松慢跑，最终用于高强度配速跑。
The most common aerobic exercise includes walking, jogging, race walking, skating, long distance swimming, bicycling and playing basketball or football.
常见的有氧运动项目有：步行、慢跑、竞走、滑冰、长距离游泳、骑自行车、球类运动如篮球、足球等等。
Jogging for 10-20minutes 24 hours after the race will effectively help you to refresh;
赛后24小时可进行10-20分钟慢跑，会有效帮助你恢复疲劳；
Jogging for 10-20minutes 24 hours after the race will effectively help you to refresh;
赛后24小时可进行10-20分钟慢跑，会有效帮助你恢复疲劳；
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