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长跑中补充水分的十条提示

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发表于 2012-4-15 15:42 | 显示全部楼层 |阅读模式
长跑中补充水分的十条提示
在长距离的跑步中适时的补充水分是取得最佳训练效果的关键。但究竟为什么要补水,应该什么时候补水以及补充多少水呢?以下十条提示可以帮助我们弄清这些问题。
10. Have fluids on you rather than depending on water fountains. You can hydrate at a specific rate (time) and better control the amount of fluids you are consuming.
10.让身体保持水分充足是比依靠饮水机更好的方法。例如可以让自己在特定的时间补充水分并控制好身体消耗水分的量。
9.始终保持着补水的意识,或者可以在自己的手表上定时,每间隔15-20min补充一次水分。
8. Like an eyeglass prescription, everyone's fluid needs are different. Some may need more fluids as their sweat rate is much greater. There is no one specific amount of fluids that will work for everyone. Calculate your "Sweat Rate" by weighing yourself before a 60 minute run. Mark down your weight in your log. Go for your run. Weigh yourself again and mark down the temperature, speed you ran and how much weight you lost. For every pound lost = 16 ounces. So, if you lost 2 pounds (32 ounces) on that run, you would aim to hydrate IN THOSE CONDITIONS, about 6 ounces every 15-20 minutes.
8.就像是眼药水的用量因人而异一样,每个人的需水量也是不同的。有些人因为出汗的速率很快,需要补充的水量也较多。因此没有一个固定的需水量可以满足所有人。当然,可以通过称量一次六十分钟跑前后的体重变化来计算自己出汗速率。首先如实记下跑步之前的体重,跑完后再次称重并记录下体温以及跑步的速度。每磅相当于16盎司,如果你在跑步过程中体重减少了2磅(32盎司),那么你应该据此来制定补水量,即每15-20min补水6盎司。
7. Your goal should to offset hydration, not replace all the fluids lost. We are not capable of 'replacing' all fluids lost in sweat when we run. Especially when it is very hot and humid. That is because the body can only absorb so much fluid per hour (about 1 liter or less).
7.你的目标应当是适当补充水分,而不是完全弥补水分的损失。想完全弥补我们在跑步过程中损失的的水分是不可能的,特别是当环境非常炎热和潮湿的时候。这是因为机体每小时可以吸收的水分量是一定的。
6. Train with the sports drink that is served on the racecourse (Gatorade Endurance Formula). Consume sports drink 'most' of the time on the run. It will offset electrolytes lost in sweat and also provide quick fuel to the muscles.
6.在跑道上训练的时候应当饮用运动饮料(例如例如佳得乐的Endurance Formula)。在跑步的过程中饮用运动饮料,因为它能够补充因出汗流失的电解质并为为肌肉提供可快速利用的能量。
5. Mix it up and put water in one Fuel Belt bottle and sports drink in the other three. It's fueling on demand and a great way to have a variety of options on the long run.
5.在携水袋中混合搭配一瓶水和三瓶运动饮料。这样的搭配即能够满足长跑过程中的能量需求而且选择也比较多样化。
4. Walk to get the fluids in. Unless you've mastered drinking on the run, it is better to get the fluids in you rather than on you. You will more than make up the lost time walking over the duration of the run.
4.走着补水。除非你掌握如何在奔跑中补水,否则最好在行走中补充水分。
3. For those with a sensitive system, consider drinking fluids more frequently, but in smaller quantities. Perhaps 2- ounce sips every 10 minutes.
3.对于一些体质敏感的人,要考虑少量多次的补水,大概每10min补充2盎司的水。
2. Watch the color of your urine when you go to the bathroom. If it is "clear" that means you are drinking TOO much. If it is dark, you need to drink more. If it is light yellow like lemonade, your hydration is just right.
2.可以在去洗手间的时候注意下自己尿液的颜色。如果尿液很清澈的话这说明补水太多了。如果尿液是深色的话,则说明还需要喝更多的水。如果尿液是类似柠檬水的浅黄,则证明补水量正合适。
1. Clean your Fuel Belt and hydration system right after your run with soapy water. It is easier to clean and avoids mold from growing (yuck).
1.跑完步后要立即用清洁剂清洗携水袋以及水瓶,这样清洗的难度小些并且能够避免霉菌滋长。
发表于 2012-6-12 22:14 | 显示全部楼层
对于一些体质敏感的人,要考虑少量多次的补水,大概每10min补充2盎司的水。
发表于 2012-9-1 07:12 | 显示全部楼层
啊,我知道了。
发表于 2012-9-18 16:15 | 显示全部楼层
LSD要考虑带水跑了,but how?又要上装备了!
发表于 2014-8-23 11:43 | 显示全部楼层
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