如果你是个初学者，那我建议你跑步日后要全休一天。
If you're just a beginner, I recommend alternating running days with complete rest days.
在意识得到完全休息的阶段，这些原子是静止的，或者说，它们黏在了墙上。
During the complete repose of the mind, these atoms are motionless, they are, so to speak, hooked to the wall...
莉莎特小睡了一会儿，完全休息好了之后才醒过来，然而有点不确定发生的一切是不是梦境。
Lizette napped for a while and woke completely rested, though a little unsure what had and had not been a dream.
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.
然后你可以在两次强度训练之间安排一天恢复性跑步，而不是全休。不过恢复性跑步应当是用很轻松的速度进行的，一般来说就是让你的腿在移动就可以了。
Later, you can add "recovery" runs in between harder workouts, instead of complete rest, but recovery runs must be run at a very, very easy pace... basically, just to get your legs moving.
然后你可以在两次强度训练之间安排一天恢复性跑步，而不是全休。不过恢复性跑步应当是用很轻松的速度进行的，一般来说就是让你的腿在移动就可以了。
Later, you can add "recovery" runs in between harder workouts, instead of complete rest, but recovery runs must be run at a very, very easy pace... basically, just to get your legs moving.
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