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佛罗里达红肚龟喂养养殖指南So youre thinking about running a marathon but not sure where to start? In this short VideoJug feature, Endurance Running Coach David Chalfen provides basic advice on how to train for a marathon. Learn all about pace, distance, and types of training that will help prepare for this gruelling challenge.你是否正在考虑参加马拉松长跑,却不确定从哪里下手?在本段视频中,长跑教练David Chalfen就怎样为马拉松长跑进行训练提出了几点基本建议。了解速度,距离以及训练类型可以帮助你为这项艰难的挑战做准备。Heres some basic advice on how to train to run a marathon. The key thing about marathon is its a long way. Its 26.2 miles,42 kilometers, so the key focus of your training has to be building up your long run. Depending on what your starting point is, youre probably looking to build up to a maximum distance, maybe about five weeks before the target marathon, looking to,if you can build up to 23, 24 miles as your single longest run. Youre also looking to focus on getting keen, kind of physical and mental awareness of what marathon pace feels like and means to you.以下是怎样进行马拉松长跑训练的一些基本训练。马拉松长跑的关键是,路途非常长,26.2英里,42千米,所以你的训练应该集中在加强长跑方面。取决于你从什么程度开始,或许你想逐渐加强到最大距离,或许在马拉松比赛之前五周内希望跑到23或24英里。你还可能集中于体会在马拉松比赛中,你的身体和精神是什么样的感受。To do this, you should be doing some fairly regular training in the three months or so before the marathon, where you do sustained running at about marathon pace. Can you do this as a single run, so maybe 9, 10, 12 miles at marathon pace, or within the increasing longer runs you do? You could be maybe looking to run the last few miles at something like marathon pace or marathon effort. You should probably also get some awareness about pace judgement and how precisely the physiology around glycogen burning and fat burning effects your performance.为了做到这一点,在马拉松比赛开始三个月或更长时间之前,你应该进行一些常规训练,以马拉松比赛的速度坚持跑步。你是按照马拉松速度跑9,10或12英里,还是逐渐加长距离?或许你想以马拉松速度跑最后的几英里。你还应该认识到速度判断,以及肝糖代谢和脂肪燃烧等生理过程会对你的表现有什么影响。Hitting the wall is famous and a very frequent occurrence in marathon running. And I think many runners are too casually in over-zealous early pace, which is what destroys the marathon. I think you should think about regular training, about your threshold pace, which is around about your 10K or 10 mile race pace, because therell be a fair link between that and your marathon pace.“碰墙(hitting the wall)”是马拉松比赛中常见的现象。我认为,许多人一开始的速度太快,这是导致他整个马拉松长跑失败的原因。我认为你应该考虑一下常规训练,你的下限,也就是你参加10英里的长跑时的速度,因为这和马拉松长跑的速度有很深的联系。And I would probably advise against doing too many interval training sessions in the three months or so before a marathon. Theres a place for them, but on the road. Theyll get you tired, but they wont particularly have a key impact on your marathon performance.我建议在马拉松长跑三个月之前不要进行过多间隔训练。这些训练会让你感到疲惫,却不会对你在马拉松长跑中的表现有任何重大影响。You should be looking at a fairly high mileage, depending on what youre used to. I would emphasize the focus should be on long runs with adequate recovery from them, because they will take quite a bit out of you, and marathon pace, and threshold training, building those into your seven-day or 14-day training cycle, so you get that variety of pace and recovery across the training cycle. So, thats some basic advice on how to train to run a marathon.或许你想跑更远的距离,这取决于你的身体是否习惯。我要强调的是,焦点应该集中在体力能够恢复的长跑,因为这需要消耗你很多能量。马拉松速度和下限训练应该形成7天或14天的周期,在训练周期中你可以尝试不同的速度,体力也可以恢复。以上就是我对马拉松长跑训练的一些建议。Thanks for watching How To Train To Run A Marathon感谢收看“怎样进行马拉松长跑训练”视频节目。201209/200346疏勒县苏卡达象龟地龟刺山龟麝香龟欧洲陆龟日本石龟哈米顿氏龟价格怎么养 亚东县拟鳄龟艾氏拟水龟鼋伯格海角陆龟挺胸龟饼干龟缅甸星龟中华草龟价格怎么养

肃宁县苏卡达象龟地龟刺山龟麝香龟欧洲陆龟日本石龟哈米顿氏龟价格怎么养Depression can be a serious ailment, especially if the person does not feel supported. You can help by knowing the right ways to be supportive and offer assistance.You Will NeedA caring, supportive attitude Time Patience Research A computer with internet access Step 1: Offer support(持对方)Offer support and friendship to the individual and be there for them when they need advice or just to talk.One of the most important things you can do for a depressed person is be there for them, unconditionally, and let them know they can count on you.Step 2: Suggest evaluation(必要的时候,陪着对方去看心理医生)Suggest that the individual be evaluated and treated by a health care professional. Help them make and keep the appointment.Step 3: Educate yourself(通过网络寻找相同或类似的情况进行针对性的帮助)Educate yourself on the individual’s condition and what to expect during their treatment and recovery. You can find many helpful resources using the internet.Step 4: Support their treatment plan(持他们的痊愈计划)Support the individual’s treatment plan by helping them schedule appointments and follow medication schedules. Encourage them to stick to their plan.Step 5: Encourage and support positive activities(鼓励他们发展自己的兴趣爱好)Encourage and support activities with friends, family, colleagues, and support groups. Encourage hobbies.Step 6: Allow individual to make decisions(允许他们做自己的决定)Allow them to make decisions about social activities, like which movies to see or which restaurants to visit. This helps build confidence and self-esteem.Step 7: Give positive feedback(积极的反馈)Give the individual positive feedback and compliments on their progress as often as possible.Step 8: Feed your own soul(通过自己的兴趣来提升自己)Feed your own soul by taking time for yourself and your own interests.More than 20 million Americans have been diagnosed with depression.201005/102911 项城市花龟亚达伯拉象龟金头闭壳龟黑颈乌龟金钱龟大头乌龟价格怎么养肇源县印度星龟密西西比红耳龟黄头侧颈龟东部网目鸡龟价格怎么养

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