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).
在你完全热身并进入自己的跑步节拍前可能要跑上10 - 15分钟。
It may take 10-15 minutes of running before you are completely warmed up and in your running tempo.
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