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[NEW](https://www.nike.com/kr/stories) - [코칭](https://www.nike.com/kr/stories/coaching) - [운동선수\*](https://www.nike.com/kr/stories/athletes) - [문화](https://www.nike.com/kr/stories/culture) - [커뮤니티](https://www.nike.com/kr/stories/community) - [이노베이션](https://www.nike.com/kr/stories/innovation) - [제품 가이드](https://www.nike.com/kr/product-advice) 영감 # 모든 러너에게 필요한 트레이닝 팁 ##### 코칭 러닝에 간단한 변화를 주는 것만으로 더 즐거워지고, 더 분발할 수 있으며, 더 건강해질 수 있습니다. 마지막 업데이트: 2023년 1월 12일 4분 예상  좋아하는 노래를 싫어하게 만드는 가장 빠른 방법은 무엇일까요? 똑같은 노래를 계속해서, 끊임없이, 몇 번이고 반복해서 듣는 것이죠. 나이키 러닝 글로벌 헤드 코치 크리스 베넷(Chris Bennett)은 이 원리가 러닝에도 그대로 적용된다고 합니다. “5K를 매일 똑같은 방법으로 달린다면 과연 즐거울까요?”라고 베넷은 묻습니다. “또다시 완주했다는 것 말고는 별다른 성취감이 없을 겁니다. 가능한 한 다양하게 달리세요. 그래야 러닝에 대한 흥미를 계속해서 이어갈 수 있습니다.” 또한, 공인 물리치료사이자 나이키 퍼포먼스 위원회 멤버인 데릭 사무엘 (Derek Samuel)에 따르면 재미뿐 아니라 더 잘 달리기 위해서도 변화는 필수라고 합니다. 사무엘은 “새로운 자극을 찾고 있다면 잔걸음으로 뛰는 것을 시도해보고 몸 상태가 더 나아지는지 지켜보세요.”라고 말합니다. “또는 좀 더 낮게 뛰면서 달리도록 해보세요. 머리가 위아래로 4~6cm 이상 움직이면 안 됩니다.” 이러한 조정만으로 몸이 더 가뿐해지고 더 자주 달리고 싶은 마음이 들 수 있다고 그는 말합니다. 무엇보다 러닝 루틴에 다양성을 부여하는 것은 근육과 정신에 도움이 된다고 나이키 스포츠 연구소의 인간 수행 과학자 브렛 커비(Brett Kirby) 박사는 말합니다. “매일 핫도그만 먹는다면 몸에 필요한 영양소가 고르게 공급되지 않을 겁니다. 몸에 다양한 연료를 공급해줘야 전반적으로 더 건강한 러너가 될 수 있어요.” ## 간단한 변화 다음 러닝에는 새로운 것을 시도해 보세요. 새로운 것이란 무엇이든 될 수 있습니다. 그렇기에 흥미로운 거죠. “단순히 더 빨리 달리거나 더 오래 달리는 것뿐 아니라, 반대 방향으로 달리는 것, 트레일을 달리는 것, 음악을 바꾸는 것도 시도할 수 있어요.”라고 베넷은 말합니다. 베넷에 따르면 변화는 다른 방법의 러닝을 경험하도록 할 수 있기에 아주 사소할지라도 효과적입니다. 그리고 이러한 변화는 집을 나서도록 동기를 부여해 줄 겁니다. 몇 번이고 반복해서요. ## “반대 방향으로 달리는 것, 트레일을 달리는 것, 음악을 바꾸는 것도 시도할 수 있어요.” __크리스 베넷 (Chris Bennett)__ 나이키 러닝 글로벌 헤드 코치 ## 한 걸음 더 나아가기 위한 추가 팁 __01 기록을 남기세요.__ ‘아, 또 이 러닝이야?’라는 생각에 부딪히기 전 미리미리 트레이닝에 변화를 주는 것이 좋습니다. 그러기 위해서는 더욱 빠르게 달리고, 색다른 길을 선택하고, 새로운 거리를 완주하는 것처럼 새 시도를 할 때마다 기록을 해두고, 새로운 러닝을 하며 느낀 점도 적어두라고 베넷은 조언합니다. 새로운 시도가 너무 편해지거나 더 이상 신선하게 느껴지지 않기 시작할 때 다시 변화를 주세요. __02 다양한 지면을 달리세요.__ 트레일, 모래, 잔디, 바위 등 다양한 지면 위에서 달려보세요. 사무엘은 “재미만을 위해서가 아닙니다.”라고 설명합니다. “다양한 지면에서 달리면 다양한 근육을 다양한 방법으로 단련할 수 있어 신체 능력을 강화하고 보다 강인해질 수 있죠.” __03 숫자 이상의 것에 변화를 주세요.__ 시계를 던져버릴 필요는 없지만, 그렇다고 시간에만 집착하지는 마세요. 주로 음악을 들으며 달린다면 곡을 무작위로 재생하거나, 새로운 플레이리스트를 들어보거나, 한 앨범을 처음부터 끝까지 듣는다거나, 아예 음악을 듣지 않는 식으로 변화를 주어보세요. 베넷은 말합니다. “이렇게 사소한 변화가 러닝 경험에 큰 차이를 가져옵니다. 그럼 매일 색다른 러닝을 즐길 수 있게 되죠.” 원게시일: 2022년 4월 11일 안내 [멤버가입](https://www.nike.com/kr/membership) [매장찾기](https://www.nike.com/kr/retail) [제품 가이드](https://www.nike.com/kr/product-advice) [러닝화 가이드](https://www.nike.com/kr/running/shoe-finder) 멤버 혜택 [웰컴 쿠폰](https://www.nike.com/kr/help/a/promo-apply) [생일 쿠폰](https://www.nike.com/kr/help/a/promo-apply) [학생 할인 쿠폰](https://www.nike.com/kr/membership/student-discount-program) 고객센터 [주문배송조회](https://www.nike.com/kr/orders/details/) [반품 정책](https://www.nike.com/kr/help/a/returns-policy-kr) [결제 방법](https://www.nike.com/kr/help/a/payment-options-kr) [공지사항](https://www.nike.com/kr/help/a/announcements-kr) [문의하기](https://www.nike.com/kr/help/#contact) 회사소개 [About Nike](https://about.nike.com/) [소식](https://about.nike.com/ko/newsroom) [채용](https://careers.nike.com) [투자자](https://investors.nike.com/) [지속가능성](https://www.nike.com/kr/sustainability) [코칭](https://www.nike.com/kr/coaching) [신고하기](https://secure.ethicspoint.com/domain/media/ko/gui/56821/index.html) ## 안내 [멤버가입](https://www.nike.com/kr/membership) [매장찾기](https://www.nike.com/kr/retail) [제품 가이드](https://www.nike.com/kr/product-advice) [러닝화 가이드](https://www.nike.com/kr/running/shoe-finder) ## 멤버 혜택 [웰컴 쿠폰](https://www.nike.com/kr/help/a/promo-apply) [생일 쿠폰](https://www.nike.com/kr/help/a/promo-apply) [학생 할인 쿠폰](https://www.nike.com/kr/membership/student-discount-program) ## 고객센터 [주문배송조회](https://www.nike.com/kr/orders/details/) [반품 정책](https://www.nike.com/kr/help/a/returns-policy-kr) [결제 방법](https://www.nike.com/kr/help/a/payment-options-kr) [공지사항](https://www.nike.com/kr/help/a/announcements-kr) [문의하기](https://www.nike.com/kr/help/#contact) ## 회사소개 [About Nike](https://about.nike.com/) [소식](https://about.nike.com/ko/newsroom) [채용](https://careers.nike.com) [투자자](https://investors.nike.com/) [지속가능성](https://www.nike.com/kr/sustainability) [코칭](https://www.nike.com/kr/coaching) [신고하기](https://secure.ethicspoint.com/domain/media/ko/gui/56821/index.html) 대한민국 - 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나이키 쇼핑몰에서 가입하신 한국결제네트웍스 유한회사의 구매안전 서비스(결제대금예치)를 이용하실 수 있습니다. 콘텐츠산업진흥법에 의한 콘텐츠 보호 안내 자세히 보기 ## Africa - [__Egypt__ \ English](https://www.nike.com/eg/) - [__Morocco__ \ English](https://www.nike.com/ma/en/) - [__Maroc__ \ Français](https://www.nike.com/ma/) - [__South Africa__ \ English](https://www.nike.com/za/) ## Americas - [__Argentina__ \ Español](https://www.nike.com.ar) - [__Brasil__ \ Português](https://www.nike.com.br) - [__Canada__ \ English](https://www.nike.com/ca/) - [__Canada__ \ Français](https://www.nike.com/ca/fr/) - [__Chile__ \ Español](https://www.nike.cl) - [__Colombia__ \ Español](https://www.nike.com.co) - [__México__ \ Español](https://www.nike.com/mx/) - [__Peru__ \ Español](https://www.nike.com.pe) - [__Puerto Rico__ \ Español](https://www.nike.com/pr/) - [__United States__ \ English](https://www.nike.com) - [__Estados Unidos__ \ Español](https://www.nike.com/us/es/) - [__Uruguay__ \ Español](https://www.nike.com.uy) - [__Latin America__ \ Español](https://www.nike.com/xl/) ## Asia Pacific - [__Australia__ \ English](https://www.nike.com/au/) - [__中国大陆__ \ 简体中文](https://www.nike.com.cn/) - [__Hong Kong__ \ English](https://www.nike.com.hk/) - [__香港__ \ 繁體中文](https://www.nike.com.hk/) - [__India__ \ English](https://www.nike.in/) - [__Indonesia__ \ English](https://www.nike.com/id/) - [__Japan__ \ English](https://www.nike.com/jp/en/) - [__日本__ \ 日本語](https://www.nike.com/jp/) - [__대한민국__ \ 한국어](https://www.nike.com/kr/) - [__Malaysia__ \ English](https://www.nike.com/my/) - [__New Zealand__ \ English](https://www.nike.com/nz/) - [__Philippines__ \ English](https://www.nike.com/ph/) - [__Singapore__ \ English](https://www.nike.com/sg/) - [__台灣__ \ 繁體中文](https://www.nike.com/tw/) - [__ไทย__ \ ภาษาไทย](https://www.nike.com/th/) - [__Vietnam__ \ English](https://www.nike.com/vn/) ## Europe - [__Österreich__ \ Deutsch](https://www.nike.com/at/) - [__Austria__ \ English](https://www.nike.com/at/en/) - [__Belgien__ \ Deutsch](https://www.nike.com/be/de/) - [__Belgium__ \ English](https://www.nike.com/be/en/) - [__Belgique__ \ Français](https://www.nike.com/be/fr/) - [__België__ \ Nederlands](https://www.nike.com/be/) - [__Bulgaria__ \ English](https://www.nike.com/bg/) - [__Croatia__ \ English](https://www.nike.com/hr/) - [__Česká republika__ \ Čeština](https://www.nike.com/cz/) - [__Czech Republic__ \ English](https://www.nike.com/cz/en/) - [__Danmark__ \ Dansk](https://www.nike.com/dk/) - [__Denmark__ \ English](https://www.nike.com/dk/en/) - [__Finland__ \ English](https://www.nike.com/fi/) - [__France__ \ Français](https://www.nike.com/fr/) - [__Deutschland__ \ Deutsch](https://www.nike.com/de/) - [__Ελλάδα__ \ ελληνικά](https://www.nike.com/gr/) - [__Hungary__ \ English](https://www.nike.com/hu/en/) - [__Magyarország__ \ Magyar](https://www.nike.com/hu/) - [__Ireland__ \ English](https://www.nike.com/ie/) - [__Israel__ \ English](https://www.nike.com/il/) - [__Italia__ \ Italiano](https://www.nike.com/it/) - [__Luxemburg__ \ Deutsch](https://www.nike.com/lu/de/) - [__Luxembourg__ \ English](https://www.nike.com/lu/en/) - [__Luxembourg__ \ Français](https://www.nike.com/lu/) - [__Netherlands__ \ English](https://www.nike.com/nl/en/) - [__Nederland__ \ Nederlands](https://www.nike.com/nl/) - [__Norway__ \ English](https://www.nike.com/no/en/) - [__Norge__ \ Norsk](https://www.nike.com/no/) - [__Polska__ \ Polski](https://www.nike.com/pl/) - [__Portugal__ \ English](https://www.nike.com/pt/en/) - [__Portugal__ \ Português](https://www.nike.com/pt/) - [__Romania__ \ English](https://www.nike.com/ro/) - [__Россия__ \ Русский](https://www.nike.com/ru/) - [__Slovakia__ \ English](https://www.nike.com/sk/) - [__Slovenia__ \ English](https://www.nike.com/si/) - [__Espanya__ \ Català](https://www.nike.com/es/ca/) - [__España__ \ Español](https://www.nike.com/es/) - [__Sweden__ \ English](https://www.nike.com/se/en/) - [__Sverige__ \ Svenska](https://www.nike.com/se/) - [__Schweiz__ \ Deutsch](https://www.nike.com/ch/) - [__Switzerland__ \ English](https://www.nike.com/ch/en/) - [__Suisse__ \ Français](https://www.nike.com/ch/fr/) - [__Svizzera__ \ Italiano](https://www.nike.com/ch/it/) - [__Türkiye__ \ Türkçe](https://www.nike.com/tr/) - [__United Kingdom__ \ English](https://www.nike.com/gb/) ## Middle East - [__Saudi Arabia__ \ English](https://www.nike.sa/en/home) - [__المملكة العربية السعودية__ \ العربية](https://www.nike.sa/ar/home) - [__United Arab Emirates__ \ English](https://www.nike.ae/en/home) - [__الإمارات العربية المتحدة__ \ العربية](https://www.nike.ae/ar/home) - [__Qatar__ \ English](https://www.nike.qa/en/home) - [__دولة قطر__ \ العربية](https://www.nike.qa/ar/home) - [__Kuwait__ \ English](https://www.nike.com.kw/en/home) - [__الكويت__ \ العربية](https://www.nike.com.kw/ar/home)