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備戰馬拉松!選對最啱自己嘅跑鞋及裝備+5個長跑小秘訣開始!

運動潮流

廣告

馬拉松只係剩返唔夠兩個月嘅時間就開始,唔知你嘅備戰情況如何呢?相信每一年都會有唔少朋友係第一次參加,好多時候都缺乏作戰經驗,但係唔緊要!等小編教你5個長跑嘅小秘訣,等你可以喺日常訓練同埋馬拉松比賽嘅時候跑得更輕鬆!了解更多:NIKE.com

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撰文:Pang | 圖片來源:NIKE、網上圖片

5個長跑小貼士 輕鬆應付馬拉松

飲食

首先飲食方面對長跑朋友嚟講的確係十分重要,練習之前唔可以食得太飽,亦都唔能夠空肚上陣,因為當身體唔夠卡路里嘅時候就會把剩低嘅能量鎖住,令到跑手唔能夠發揮正常嘅水準,大大影響咗跑步表現。

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補充水分

運動嘅時候身體需要適當地補充水份,因為做運動流汗嘅時候令水份流失,會影響運動表現,甚至加重咗心臟負擔、減慢血液循環,令器官功能亦受到影響。

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天氣

秋冬季時身體血液循環會比較差,如果突然做一啲高強度嘅運動會容易受傷,所以跑步之前建議做一啲「動態伸展」嘅熱身運動,增加身體嘅血液循環,令身體進入ready狀態。另外,好多跑手喺秋冬季會忽略咗為肌膚補濕同埋防曬,最後令皮膚曬傷,影響狀態。

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節奏

跑手最重要嘅係控制好跑同埋呼吸嘅頻率。長跑最好四步一呼吸,因為長跑屬於有氧嘅運動,參與人體各器官嘅循環,特別係呼吸系統。而喺呼吸方式上,以鼻呼、口鼻混合吸比較好。

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心態

唔好幻想喺短期內會取得理想結果,只有經常鍛煉先至會取得好嘅成績。如果一週只係跑一次,跑嘅距離再長亦都無益處。所以建議一週內維持不少於三次嘅訓練。

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更多訓練內容可參考以下網址:

https://www.nike.com.hk/memberShip/home.htm

跑步裝備推薦 助你跑出佳績

Nike ZoomX Vaporfly NEXT%

Nike ZoomX Vaporfly NEXT%跑鞋結合咗多位精英運動員嘅反饋後,針對疾速力量方面作進一步改良及優化,再次提升跑步嘅效率。

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Nike ZoomX Vaporfly NEXT%跑鞋鞋面採用Vaporweave物料,比Nike Flyknit物料更加輕質透氣,而更重要嘅係佢喺比賽過程中能夠有效抵禦汗水同雨水嘅過度吸收,保持透氣同埋乾爽。

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Nike Zoom Fly 3

Nike Zoom Fly 3跑鞋鞋面均由半透明嘅輕質材料打造,並新增中足內側嘅穩定帶,對腳背提供有效嘅穩固支撐。

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中底搭載柔軟而富有彈力嘅Nike React泡棉,提供優越嘅能量回饋,內置全掌型碳纖維板,為每一步提供向前嘅推進力。

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NIKE SHIELD JACKET

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NIKE AEROSWIFT PANTS

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NIKE ELEMENT LONG SLEEVE

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NIKE LEAN

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銷售點:Nike Online Store

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