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Vote: 110,
Date: 2003/04/10 18:11:00
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´ÙÀ½Àº ¿©ÀÚ¸¶¶óÅæ ¼¼°è±â·Ï º¸À¯ÀÚÀÎ Æú¶ó ·¡µåŬ¸®ÇÁ°¡ "Follow Radcliffe's six steps to glory(¿µ±¤¿¡ À̸£±âÀ§ÇÑ ·¡µåŬ¸®ÇÁÀÇ 6´Ü°è¸¦ ÁؼöÇ϶ó)"´Â BBC¿¡ ±â°íÇÑ ³»¿ëÀÔ´Ï´Ù. Ãʺ¸´Þ¸²ÀÌ ¿©·¯ºÐÀº '´Þ¸®±âÀÇ Àü¼³'·Î ºÒ¸®´Â ·¡µåŬ¸®ÇÁÀÇ ´Þ¸®±â¿ä·É(tip)À» Âü°íÇϽʽÿÀ. (¿î¿µÀÚ)
´Þ¸®±âÀÇ Àü¼³ - Æú¶ó ·¡µåŬ¸®ÇÁ(Running legend - Paula Radcliffe)
¾È³çÇϼ¼¿ä! Àú´Â ¸¶¶óÅæ°ú ÇÏÇÁ¸¶¶óÅæ, 10kmµµ·Î°æ±âºÎ¹®¿¡¼ ¼¼°èÃÖ°í±â·ÏÀ» º¸À¯ÇÏ°í ÀÖ½À´Ï´Ù.
Hi, I'm Paula Radcliffe and I'm the world record holder for the Marathon and 10km road race.
Àú´Â ¿©·¯ºÐ°ú ¼º°øÀûÀÎ ÁÖÀÚ°¡ µÇ°í µ¿½Ã¿¡ ´Þ¸®±â¸¦ Áñ±â±â À§ÇÑ 6°¡Áö ¿ä·É(tip)À» ¾Ë·Áµå¸®°íÀÚ ÇÕ´Ï´Ù.
I'm going to share with you my top six tips to becoming a successful runner and having fun at the same time!
µû¶ó¼ ³ªÀÇ Ãæ°í¸¦ µû¸£½Ã¸é ÀÌ°ÍÀÌ °ð ³ªÀÇ Àü·Ê¸¦ µû¸£´Â °ÍÀÌ°í ÃÖ°í±ÞÀÇ ¼±¼ö°¡ µÉ ¼ö ÀÖ½À´Ï´Ù.
So, follow my advice and maybe you can follow in my footsteps and become a top-class athlete!
¢º¿ä·É1 - ¿ö¹Ö¾÷(Tip one - Warming up)
ÀÌ°ÍÀº ÈÆ·ÃÀ» ÁغñÇϱâ À§ÇÑ °¡Àå Áß¿äÇÑ °ÍÀÔ´Ï´Ù. ¸ÕÀú °æÄèÇÏ°Ô °ÉÀº ÈÄ ±ÙÀ°ÀÌ µ¥¿öÁ³´Ù¸é Àû´çÇÏ°Ô ½ºÆ®·¹ÄªÇÕ´Ï´Ù.
This is a critical in preparation for exercise, walk briskly first, and once your muscles are warm then stretch properly.
¢º¿ä·É 2 - ¿©·¯ºÐÀÇ ½Åü¸¦ ¼ÒÁßÈ÷ Ç϶ó(Tip two - Be good to your body)
°¡´ÉÇÏ¸é ±×¸®°í ¹àÀº °÷¿¡¼¶ó¸é Àܵ𳪠ºÎµå·¯¿î Ç¥¸éÀ§¿¡¼ ´Þ¸®µµ·Ï ³ë·ÂÇϽʽÿÀ.
When possible and when daylight permits, try to run on grass or softer surfaces.
ºÎµå·¯¿î Ç¥¸é¿¡¼ ´Þ¸®´Â °ÍÀº ¿©·¯ºÐÀÇ ¸ö Àüü¿¡ ½ºÆ®·¹½º¸¦ Àû°Ô ÁÖ¾î °üÀýÀ» º¸È£ÇÒ »Ó ¾Æ´Ï¶ó ¸öÀÌ ´õ¿í »¡¸® ȸº¹ÇÒ ¼ö ÀÖµµ·Ï ÇØÁÝ´Ï´Ù.
Not only does this put less strain on all your body, helping to protect your joints but allows your body to recover quicker.
¢º¿ä·É 3 - È¥ÀÚ¼ ÇÏÁö¸»¶ó(Tip three - Don't go solo)
È¥ÀÚ ÈÆ·ÃÇÏ´Â °ÍÀÌ Èûµé ¼ö ÀÖ½À´Ï´Ù. µ¿±âºÎ¿©¸¦ ¹Þ°íÀÚ ÇÑ´Ù¸é ÇÔ²² ´Þ¸± ¼ö Àִ ģ±¸¸¦ ãµµ·Ï ³ë·ÂÇϽʽÿÀ.
Training by yourself can be tough, so if you are struggling for motivation try and find a friend to run with.
¿©·¯ºÐÀÇ ´Þ¸®±â¿¡ º¯È¸¦ ÁÙ ¼ö ÀÖÀ» »Ó ¾Æ´Ï¶ó È¥ÀÚ ´Þ¸®´Â °Íº¸´õ ´õ ¾ÈÀüÇÕ´Ï´Ù.
As well as providing variety to your running it is safer than running alone.
¢º¿ä·É 4 - ±â¾î¸¦ ¹Ù²ã¶ó(º¯¼ÓÇ϶ó) (Tip four - Change gears)
´Þ¸®±âÀÇ ÆäÀ̽º¸¦ ¹Ù²Ù´Â °ÍÀº ¿©·¯ºÐÀÇ ÈƷÿ¡ ÀüÇô »õ·Î¿î Â÷¿øÀÇ È¿°ú¸¦ °¡Á®´Ù ÁÙ °ÍÀÔ´Ï´Ù.
Mixing the pace of your runs can add a whole new dimension to your training.
´Þ¸®¸é¼ µÎ°³ÀÇ ·£µå¸¶Å©(´Ù¸®³ª »óÁ¡ µî ÁÖ·Î»ó¿¡ Àִ ƯÁ¤ Ç¥½Ä)»çÀÌ¿¡¼ ÆäÀ̽º¸¦ ¿Ã¸®µµ·Ï ½ÃµµÇغ¸½Ê½Ã¿À. ÀÌ°ÍÀº ´Ù¾çÇÑ ÆäÀ̽º·Î ½Ç½ÃÇÏ´Â ´Þ¸®±â¿¡ ¿©·¯ºÐÀÇ ¸öÀ» Àû¿ë½ÃÄÑÁÝ´Ï´Ù.
Try increasing the pace of your running between two landmarks as you run; this allows your body to come accustomed to running at a variety of paces.
¿©·¯ºÐÀº ¶ÇÇÑ ÆäÀ̽º »Ó ¾Æ´Ï¶ó ·£µå¸¶Å©»çÀÌÀÇ °Å¸®¿¡µµ º¯È¸¦ ÁÖ¾î ÈÆ·ÃÀÇ ÁúÀ» ³ôÈú ¼ö ÀÖ½À´Ï´Ù.
You can alter the distance between landmarks as well as the pace, adding to the quality of your session.
¢º¿ä·É 5 - ¸ñÇ¥¸¦ ¼³Á¤Ç϶ó(Tip five - Goal setting)
Çö½ÇÀûÀ¸·Î °¡´ÉÇÑ ¸ñÇ¥¸¦ ¼³Á¤ÇϽʽÿÀ. ÀÌ°ÍÀº óÀ½ 1¸¶ÀÏÀÌ µÉ ¼ö ÀÖ°í ȤÀº 5km´ëȸ¿¡ Âü°¡ÇÏ´Â °ÍÀÌ µÉ ¼ö ÀÖ½À´Ï´Ù.
Aim to set yourself realistic goals, this could be running your first mile, or it could be taking part in a 5km race.
µ¿±âºÎ¿©¿¡ ÇʼöÀûÀÎ ¼ºÃë°¨À» °¡Á®´ÙÁÖ´Â ÇÑÆí ¸ñÇ¥¸¦ °¡Áö´Â °ÍÀº ¿©·¯ºÐÀÇ ÈƷÿ¡ ÃÊÁ¡À» ¸ÂÃß¾îÁÝ´Ï´Ù.
Having goals helps provide a focus to your training, while giving you a sense of achievement, which is essential for your motivation.
¢º¿ä·É 6 - Áñ°Ü¶ó!(Tip six - Have fun!)
¹«¾ùº¸´Ùµµ ´Þ¸®±â¸¦ Áñ±â°í Àû±ØÀûÀ¸·Î ¿òÁ÷¿©¶ó. ´Þ¸®±â´Â À§´ëÇÑ ÈÆ·Ã »Ó ¾Æ´Ï¶ó ¿©·¯ºÐÀÇ ÀÚ½ÅÀÇ °³ÀÎÀû ½Ã°£ÀÔ´Ï´Ù. ´Þ¸®´Â µ¿¾È ¾Æ¹«·± ¹æÇسª »ê¸¸ÇÔÀÌ ¾ø¾îÁý´Ï´Ù.
Above all enjoy running and get active. Running is not only great exercise but it's your own personal time. There are no distractions or interruptions whilst you run!
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2003/05/27 14:44:00
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2003/05/31 14:50:00
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2003/07/16 14:29:00
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2008/01/25 09:28:19
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1. Warming up 2. Be good to your body 3. Don't go solo 4. Change gears 5. Goal setting 6. Have fun! ªÁö¸¸ À¯¿ëÇÑ ÆÀÀ̳׿ä.
2008/01/25 17:07:06
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