Instead, efficient endurance running requires just a slight knee lift, a quick leg turnover, and a short stride.
相反，有效的长距离跑步只需要稍微的抬腿、很快的步频和短步幅。
Shortening your stride will prevent your feet from landing in front of your body, which causes the muscles of your lower leg, specifically your knees and shins, to have to pull your body forward.
缩短你的跨步可以防止你的脚在你身体前方着地，这也是你的小腿，尤其是膝盖和胫部的肌肉把你身体拉向前的原因。
Your hands control the tension in your upper body, while your arm swing works in conjunction with your leg stride to drive you forward.
你的手控制着你上半身的紧张程度，而你的手臂随着步伐的来回摆动则能给你向前的动力。
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