![]("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...[
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深愛的兩個人，forbetter,forworse,forricher,forpoorer,insicknessandinhealth,untildeathdothempart，會fillful他們愛的誓言。堅貞不渝地愛著，因為兩個人曾經的擁有，和正在擁有，為了兩個人期冀的未來，矢誌不渝，哪怕疾病，哪怕貧窮，哪怕各種艱辛苦難。這樣的愛，是相濡以沫的深情，是我中有你你中有我的親情，夫妻之情也好，戀人之愛也罷，都不是空穴來風，他們有堅實的愛的基礎。這[
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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/
[
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http://m.runnersworld.com/health/trouble-spots?page=single
TroubleSpots
We'reallpronetoinjuries,butwhichones?Here'showtosidestepyourachesandpains.
ByBethDreher
Theonlythingrunnersfearmorethanrabiddogsandporta-pottyemergenciesisgettinghurt.Aninjurymeanstakingabreak,andrunnershatethethoughtoflosingfitness,gainingweight,ormissinganendorphinfix.Butwhatifyouknewwhat...[
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http://www.runnersworld.com/running-tips/perfect-form
ByJaneUngerHahn
HeadTiltHowyouholdyourheadiskeytooverallposture,whichdetermineshowefficientlyyourun.Letyourgazeguideyou.Lookaheadnaturally,notdownatyourfeet,andscanthehorizon.Thiswillstraightenyourneckandback,andbringthemintoalignment.Don'tallowyourchintojutout.
ShouldersShouldersplayanimportantroleinkeepingyourupperbodyrela...[
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說實話，這個有點過於繁瑣，很可能並不是最基本有效的stretch，先作為參考而已：
STAYLOOSE:STRECHESFORRUNNERS
http://www.coolrunning.com/engine/2/2_1/126.shtmlByJoshClarkPostedSunday,31March,2002
There'sanendlessnumberofrunnerswhoseemperfectlyabletosqueezeinmanyhoursofrunningeveryweekbutwhojustdon'tseemtohavethetimetostretchforfiveortenminutesbeforeandafter.Findthetime.
Sure,it'snotasfunashit...[
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初跑者，如果以前沒有專業訓練曆史，目前沒有personaltrainer，自我訓練的話，運用treadmill比較把握，速度、強度、連貫性比較容易自我調節控製。
跑步要注意三個方麵的自身反饋，此為跑步健身要素:
(1)肌肉,(2)心肺,(3)骨骼和肌腱。
疲勞感是肌肉和心肺的反饋信號，而骨骼和肌腱沒有信號，有信號就是傷痛，已經傷痛。而且，骨骼和肌腱的改善加強過程非常慢。
了[
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這是我看到幾篇綜合起來的，前麵這部分是大概是譯文，我順當了一下，改了改，還是很蹩腳，不過後麵的是純中文篇目結合，我給綜合起來，順暢易讀：）
腳--著地方式：有人認為跑步應前掌著地，有人認為應足跟著地，研究表明好的長距離跑者通常是以足中著地。慢跑者以足中和腳跟著地，快跑者著地點比慢跑者靠前，所以短跑選手和中短跑選手適合以前腳掌著地。[
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長跑是一項活動量非常大的有氧運動方式，參與人體各大器官的循環，特別是呼吸係統。跑步過程中人體對氧氣的需求量不斷增加，長跑需要技巧和正確方式，才能保證堅持而不受傷。
初練長跑，身體往往無意識處於緊張狀態，導致呼吸不順暢，並引起胸部和肌肉緊張，心肺等胸腔髒器受到壓迫，形成憋氣，然後喘粗氣跑步。從生理學角度來講，憋氣、喘粗氣會使胸內[
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