How can you prevent cross country running injuries? The best ways for outdoor runners to stay healthy include the following running tips:

怎样才能避免越野跑损伤？户外跑者保持健康的最佳方式包括以下建议：

 

—Stretch daily. For all runners and athletes, a regular stretching regimen is an important part of conditioning. Both static and dynamic stretches are needed to keep your bones, joints¹, muscles, ligaments and tendons healthy.

——每日拉伸。规律的拉伸是所有跑者和运动员训练的重要组成部分。要保持骨骼、关节、肌肉、韧带和跟腱健康，静态与动态拉伸都是必要的。

 

—Warm up and cool down. Muscles and tendons are less likely to overstretch or tear if they've been properly prepared for running and racing². High-intensity workouts like training and racing require more prep and post-workout cool down than low-impact activities.

——热身与放松。跑步和比赛前，如果肌肉和跟腱做了充分准备，过度拉伸和撕裂的可能性就会降低。与低冲击运动相比，这样高强度运动的训练和比赛需要更多的准备练习和锻炼后的放松。

 

—Wear the right shoes. Make sure your shoes fit properly, that they are neither too snug³ nor too loose. Tie double-knots to prevent tripping over undone⁴ laces. If an orthopedist tells you that you need special inserts like orthotics or gel soles, use them. Break your shoes in before race day, and replace them regularly (after every 300 miles).

——穿合适的鞋。确保鞋合脚，而不是过紧或过松。给鞋带打双结，以免被松开的鞋带绊倒。如果矫形外科医生告知需要一些特殊配件，比如矫正器或凝胶鞋垫，请遵医嘱。开赛前试穿磨合几双鞋，并定期更换（每跑300英里）。

 

—Eat and drink enough. Competitive distance runners like to keep their weight low. However, consuming too few calories can harm your body, especially if you're a girl or woman subject to the female athlete triad. Eat a well-balanced diet and be sure to stay well-hydrated to prevent injury and heat illness. Remember that in Texas, especially in full sun or in humid regions of the state, you're particularly prone⁵ to heat stroke. Drink plenty of water before and after running.

——充足饮食。有竞争力的长跑运动员喜欢保持低体重。然而，摄入热量过低会损伤身体，特别是对于易受“三症候群”影响的女孩或成年女性。应均衡饮食，保障充足饮水，以预防损伤和中暑。记住，在得州，特别是全日照和高湿度地区，跑者尤其容易中暑。跑前和跑后都需要大量饮水。

点击收听单词发音