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.
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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