![]("http://foamrollercoach.com/img/title_how_to_use_a_foam_roller.jpg" /> <br />Deep-tissue massage with your foam roller or RumbleRoller makes your muscles longer and smoother by causing "trigger points," or knotty areas in your muscles, to be released through a process called myofascial release. Deep-tissue massage is actually the only way to release these knots in your muscles, which is why foam rolling has grown so much in popularity - foam roller massage is relatively cheap and very effective.Stretching, without any deep-tissue massage, will only make the knots in your muscles tighter. Think about it this way: if you tie a knot in a rubber band, and you then pull both ends of the rubber band, the knot will become tighter - the same thing is true with knots in your muscles. That said, stretching immediately after deep-tissue massage with your foam roller is beneficial, and it will encourage myofascial release. Self-applied deep-tissue massage can be performed as part of warming-up before training, or at any other time as recovery work.<img alt="Foam Roller Benefits" src="http://foamrollercoach.com/img/heading_benefits.jpg" /> Deep-tissue massage helps create longer, smoother, healthier muscle tissue which:recovers fasterdoesn)
Whyfoamroller?
Helpspreventcommoninjuries.Oneofthemostimportantreasonsforaregularfoam-rollingroutineistopreventthoseoftentoocommonexercise-relatedinjuries.Manyrunners,forexample,becomepainfullywellacquaintedwiththeirITbandiftheydon'ttakecaretomassagethebandoftissue.ITbandsyndromeandothersimilarflare-upscanbecausedbytoo-tightmuscles.Foamrollingeverydayensuresyouaremassagingawayfasciabuildupin...[
阅读全文]
深爱的两个人，forbetter,forworse,forricher,forpoorer,insicknessandinhealth,untildeathdothempart，会fillful他们爱的誓言。坚贞不渝地爱着，因为两个人曾经的拥有，和正在拥有，为了两个人期冀的未来，矢志不渝，哪怕疾病，哪怕贫穷，哪怕各种艰辛苦难。这样的爱，是相濡以沫的深情，是我中有你你中有我的亲情，夫妻之情也好，恋人之爱也罢，都不是空穴来风，他们有坚实的爱的基础。这[
阅读全文]
anotherusefulwebsite:www.fix-knee-pain.com
http://www.fix-knee-pain.com/injuries/patellar-tendonitis-knee-tendonitis/
Anotherusefullink:
http://www.fix-knee-pain.com/injuries/patellar-tendonitis-knee-tendonitis/
[
阅读全文]
http://m.runnersworld.com/health/trouble-spots?page=single
TroubleSpots
We'reallpronetoinjuries,butwhichones?Here'showtosidestepyourachesandpains.
ByBethDreher
Theonlythingrunnersfearmorethanrabiddogsandporta-pottyemergenciesisgettinghurt.Aninjurymeanstakingabreak,andrunnershatethethoughtoflosingfitness,gainingweight,ormissinganendorphinfix.Butwhatifyouknewwhat...[
阅读全文]
http://www.runnersworld.com/running-tips/perfect-form
ByJaneUngerHahn
HeadTiltHowyouholdyourheadiskeytooverallposture,whichdetermineshowefficientlyyourun.Letyourgazeguideyou.Lookaheadnaturally,notdownatyourfeet,andscanthehorizon.Thiswillstraightenyourneckandback,andbringthemintoalignment.Don'tallowyourchintojutout.
ShouldersShouldersplayanimportantroleinkeepingyourupperbodyrela...[
阅读全文]
说实话，这个有点过于繁琐，很可能并不是最基本有效的stretch，先作为参考而已：
STAYLOOSE:STRECHESFORRUNNERS
http://www.coolrunning.com/engine/2/2_1/126.shtmlByJoshClarkPostedSunday,31March,2002
There'sanendlessnumberofrunnerswhoseemperfectlyabletosqueezeinmanyhoursofrunningeveryweekbutwhojustdon'tseemtohavethetimetostretchforfiveortenminutesbeforeandafter.Findthetime.
Sure,it'snotasfunashit...[
阅读全文]
初跑者，如果以前没有专业训练历史，目前没有personaltrainer，自我训练的话，运用treadmill比较把握，速度、强度、连贯性比较容易自我调节控制。
跑步要注意三个方面的自身反馈，此为跑步健身要素:
(1)肌肉,(2)心肺,(3)骨骼和肌腱。
疲劳感是肌肉和心肺的反馈信号，而骨骼和肌腱没有信号，有信号就是伤痛，已经伤痛。而且，骨骼和肌腱的改善加强过程非常慢。
了[
阅读全文]
这是我看到几篇综合起来的，前面这部分是大概是译文，我顺当了一下，改了改，还是很蹩脚，不过后面的是纯中文篇目结合，我给综合起来，顺畅易读：）
脚--着地方式：有人认为跑步应前掌着地，有人认为应足跟着地，研究表明好的长距离跑者通常是以足中着地。慢跑者以足中和脚跟着地，快跑者着地点比慢跑者靠前，所以短跑选手和中短跑选手适合以前脚掌着地。[
阅读全文]
长跑是一项活动量非常大的有氧运动方式，参与人体各大器官的循环，特别是呼吸系统。跑步过程中人体对氧气的需求量不断增加，长跑需要技巧和正确方式，才能保证坚持而不受伤。
初练长跑，身体往往无意识处于紧张状态，导致呼吸不顺畅，并引起胸部和肌肉紧张，心肺等胸腔脏器受到压迫，形成憋气，然后喘粗气跑步。从生理学角度来讲，憋气、喘粗气会使胸内[
阅读全文]
