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[最新](https://www.nike.com/tw/stories) - [DNA](https://www.nike.com/tw/stories/dna) - [指導](https://www.nike.com/tw/stories/coaching) - [運動員\*](https://www.nike.com/tw/stories/athletes) - [社群](https://www.nike.com/tw/stories/community) - [文化](https://www.nike.com/tw/stories/culture) - [創新](https://www.nike.com/tw/stories/innovation) - [所有精彩故事](https://www.nike.com/tw/stories/all) 靈感 # 跑還是不跑？答案就在這裡 ##### 指導 每天早晨，都必須做出決定。本文提供簡單建議，幫助你做出對的選擇。 上一次更新：2020年11月11日  或許你的腳跟從昨天就開始覺得疼；或許星期天腳踏車騎了很長一段路，而這段計畫外的騎乘讓小腿痛到現在；或許你想一舉完成 20 公里跑，但已經有好幾個星期連一天都沒休息到；又或者工作和家裡的要求，讓你壓力爆表。 有幾百萬個理由讓我們猶豫要不要去跑步，有個方法能幫助我們找到答案，Nike 跑步全球總教練 Chris Bennett 表示，那就是要：「真正傾聽身體的聲音。」身體會給我們線索，讓我們知道自己的肌肉是覺得有一點疲憊，還是真的已經被打趴，來趟慢跑是有助於提神醒腦的休憩，還是給壓力巨大的一天加上另一個令人焦慮不堪的任務。 奧運選手 Marielle Hall 是專業長距離路跑跑者，也是 Nike 運動員，她表示，成為好的聆聽者需要經歷試錯，然而對自己有更深入的瞭解正是跑步能讓人感到充實的地方。 她說：「知道何時該放自己一天假，什麼時候又該休息，這所帶來的力量就和個人紀錄或很棒的運動計畫一樣強大。你可以透過直覺來感受身體狀態，能分辨出不舒適和受傷造成的疼痛之間的差別。」Hall 表示，這樣的自我意識能帶你進入跑步的新階段。你並不是因為受傷或油盡燈枯而被迫要休息，你握有做決定的掌控權，讓自己為未來變得更強。 ## 簡單的改變 在掙扎要不要去跑步？那就問問自己：這趟跑步會帶給自己什麼感受。 四屆奧運選手，且身兼 Bowerman Track Club 教練的 Shalane Flanagan 就是這麼建議的。她表示：「如果跑步實在讓人備感壓力，或是有個地方會疼痛，又或者跑步無法讓你有更美好的一天，那麼答案就是：今天不是跑步日。」 最近剛剛從兩次膝蓋手術中復原的 Flanagan 表示她經常問自己這個問題，她說：「我得讀出線索，和自己誠實對話。」 Bennett 指出，誠實也代表能看出自己是不是因為心中的懼怕，而放棄出門跑步。如果是這樣，他建議我們要告訴自己，不過就是出去五分鐘，隨時都能停下來，而且隨時都能用走的。然而出去後可能就會發現最難的就是踏出第一步，而那輕輕鬆鬆就完成的 30 分鐘正是自己所需要的。 如果你偏向勢在必行的 A 型跑者，可以聽聽 Brett Kirby 博士的分享。Kirby 是人類行為表現科學家，在 Nike 運動研究實驗室和一些世界一流跑者合作。 他說：__「__我們想和跑步建立的是一種溫和的關係，而不是那種『使出渾身解數，一頭栽進去跑得很遠很遠，接著隔天累到拖不動身體』的激烈關係。那只是為了展現強度而跑出強度，我認為抱持這樣的態度不太容易成功。」 ## 「我得讀出線索，和自己誠實對話。」 __Shalane Flanagan__ 四屆奧運選手暨 Bowerman Track Club 教練 ## 更多進步秘訣 __01. 從錯誤中學習。__ 你是否曾經前一晚睡得不太好，隔天又上路來一段長跑，結果跑得很狼狽？不妨將重點放在結論上：下次記得要調整好時間上的安排。就像 Kirby 所說的：「為了錯過一天或是跑得不盡理想而苛責自己，只會讓自己內心受到更多譴責。試著接受、從中學習，並繼續前進，能讓我們獲得更多收穫。」 __02. 嘗試跑步以外的事情。__ 合格物理治療師暨 Nike Performance Council 成員 Derek Samuel 表示，如果身體抗拒或內心不想跑步，可以做一點舉重、瑜伽，或是散個長長的步。他指出，交叉訓練有助身體為下一輪跑步做好準備；同時，避免讓跑步與負面情緒產生連結，也一樣很重要。 __03. 將計畫稍加改變。__ Bennett 表示，別忘了，恢復並不代表我們就不跑步。跑步可以宣洩心情，也能大幅紓解累積的壓力和焦慮感。能帶來這個效果的不一定是你已經規劃好的速度跑或是把人操到爆的間歇跑。Bennett 說：「目標是要有所進展，有時候只要做些調整就能獲得進展。為跑步做點改變的方法無窮無盡，例如把距離變短、速度放慢、選擇相對平坦的路面等，這一切都有助於養成跑步所需的強健身心。」 __04. 留得青山在。__ Samuel 提醒說：「如果做得過頭，很多時候會需要付出代價。」他告訴客戶，帶著『我需要多做一點』的念頭上床就寢也沒關係。Samuel 表示：「這樣的念頭能滿足運動渴望，也遠勝過『我實在做過頭了，感覺真不好受』的想法。」 初始發布：2020年11月11日 資源 [加入會員](https://www.nike.com/tw/register) [跑鞋搜尋工具](https://www.nike.com/tw/running/shoe-finder) [Nike 指導](https://www.nike.com/tw/coaching) [傳送意見回饋](https://www.nike.com#site-feedback) 協助 [取得協助](https://www.nike.com/tw/help) [訂單狀態](https://www.nike.com/tw/orders) [出貨與寄送](https://www.nike.com/tw/help/a/shipping-delivery-gs) [退貨](https://www.nike.com/tw/help/a/returns-policy-gs) [付款選項](https://www.nike.com/tw/help/a/payment-options-gs) [聯絡我們](https://www.nike.com/tw/help/#contact) 公司 [關於 Nike](http://about.nike.com/) [最新消息](http://about.nike.com/zh-Hant/newsroom) [職涯發展](https://careers.nike.com) [投資者](http://investors.nike.com/) [環境永續性](https://www.nike.com/tw/sustainability) [影響力](https://about.nike.com/zh-Hant/impact) [報告疑慮](https://speakup.nike.com) ## 資源 [加入會員](https://www.nike.com/tw/register) [跑鞋搜尋工具](https://www.nike.com/tw/running/shoe-finder) [Nike 指導](https://www.nike.com/tw/coaching) [傳送意見回饋](https://www.nike.com#site-feedback) ## 協助 [取得協助](https://www.nike.com/tw/help) [訂單狀態](https://www.nike.com/tw/orders) [出貨與寄送](https://www.nike.com/tw/help/a/shipping-delivery-gs) [退貨](https://www.nike.com/tw/help/a/returns-policy-gs) [付款選項](https://www.nike.com/tw/help/a/payment-options-gs) [聯絡我們](https://www.nike.com/tw/help/#contact) ## 公司 [關於 Nike](http://about.nike.com/) [最新消息](http://about.nike.com/zh-Hant/newsroom) [職涯發展](https://careers.nike.com) [投資者](http://investors.nike.com/) [環境永續性](https://www.nike.com/tw/sustainability) [影響力](https://about.nike.com/zh-Hant/impact) [報告疑慮](https://speakup.nike.com) 台灣 - 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