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[服飾](https://www.nike.com/tw/w/womens-sale-apparel-3yaepz5e1x6z6ymx6) - [配件與裝備](https://www.nike.com/tw/w/womens-sale-accessories-equipment-3yaepz5e1x6zawwpw) - [兒童款特惠商品](https://www.nike.com/tw/w/kids-sale-3yaepzv4dh) - [鞋款](https://www.nike.com/tw/w/kids-sale-shoes-3yaepzv4dhzy7ok) - [服飾](https://www.nike.com/tw/w/kids-sale-apparel-3yaepz6ymx6zv4dh) - [配件與裝備](https://www.nike.com/tw/w/kids-sale-accessories-equipment-3yaepzawwpwzv4dh) - 依運動項目選購 - [足球](https://www.nike.com/tw/w/sale-soccer-1gdj0z3yaep) - [跑步](https://www.nike.com/tw/w/sale-running-37v7jz3yaep) - [籃球](https://www.nike.com/tw/w/sale-basketball-3glsmz3yaep) - [健身與訓練](https://www.nike.com/tw/w/sale-training-gym-3yaepz58jto) - [網球](https://www.nike.com/tw/w/sale-tennis-3yaepzed1q) - [SNKRS](https://www.nike.com/tw/launch) Cancel 取消 熱門搜尋字詞 [nikeskims](https://www.nike.com/tw/w?q=nikeskims&vst=nikeskims)[pegasus plus 2](https://www.nike.com/tw/w?q=pegasus%20plus%202&vst=pegasus%20plus%202)[air force 1](https://www.nike.com/tw/w?q=air%20force%201&vst=air%20force%201)[籃球鞋](https://www.nike.com/tw/w?q=%E7%B1%83%E7%90%83%E9%9E%8B&vst=%E7%B1%83%E7%90%83%E9%9E%8B)[dunk](https://www.nike.com/tw/w?q=dunk&vst=dunk)[ja4](https://www.nike.com/tw/w?q=ja4&vst=ja4)[acg](https://www.nike.com/tw/w?q=acg&vst=acg)[air max](https://www.nike.com/tw/w?q=air%20max&vst=air%20max) [](https://www.nike.com/tw/favorites "最愛")[](https://www.nike.com/tw/cart "購物車商品: 0") # 無法跑步時該怎麼做 ##### 活動 上一次更新：2020年5月27日 Nike 跑步的建議  ## 別執著於里程數，讓表現和跑步熱情飆升。 不用穿上跑鞋也能提升跑步表現的方法有很多。在這篇文章裡，Nike 跑步全球總教練 Chris Bennett 將介紹他的秘訣，讓你不跑步也能進步。 不需要邁開雙腳也能成為一名更好的跑者，肌力訓練以及活動力和靈活度訓練都不在我們的討論範圍內。培養特定習慣，與平時固定的跑步練習相輔相成，讓你在無法跑步或沒有動力跑步時克服逆境。 不管你面臨什麼狀況，以下的 5 個秘訣都能讓你獲得愉悅跑步體驗，跑出新高度。 __01：成為運動迷__ 當你詢問跑步夥伴「你最喜歡的跑者是誰」，有幾個人能給出答案？反觀籃球迷，他們會為了爭論 LeBron James 和 Giannis Antetokounmpo 誰今年的表現比較好而喋喋不休。成為運動迷之後，自然而然就會激發參與其中的熱情，但 Nike 跑步全球總教練 Chris Bennett 說：「跑者很容易會將參與運動與成為運動迷切割開來。」 這樣很可惜，因為跑步是最容易引起共鳴的運動。Bennett 說：「我可能不知道灌籃是什麼感覺，但我肯定體會過像 Shalane Flanagan 跑完最後幾公尺的絕妙感受。」觀看 Flanagan 在紐約馬拉松比賽的最後關頭、跑步紀錄片或是奧運金牌選手的影片，能讓你回想起跑步的黃金時刻，使你蓄勢待發、再創高峰。 ## 「我可能不知道灌籃是什麼感覺，但我肯定體會過像 Shalane Flanagan 跑完最後幾公尺的絕妙感受。」 Nike 跑步全球總教練 Chris Bennett __02：記錄跑步內容__ 這比較像是寫日記，而不是透過應用程式記錄里程數。Bennett 說：「跑步日記是一個沈澱整理的大好機會，讓你忠實記錄跑步過程以及運動收穫。數字不是重點，你的跑步故事才珍貴。」 想像可能的情況是，你出門跑了 5 英哩後覺得全身無力，但翻開幾週前的紀錄，你發現你以前只能跑 2.5 英哩，成果不證自明。你知道就算自己狀態不佳，還是能跑出雙倍佳績，可能速度還更快，心情更好，這是一個強大的驅動力。透過運動紀錄上的資料，你就會發現這些情緒的轉變。 __03：__ __改變心態__ Lennett 表示，人生並非一帆風順，你的跑步目標可能也會偏離正軌。如果你因為沒有機會或是無法出門跑步而苛責自己，就無法幫助自己接近目標。反之，你必須體認事情不會盡如人意，對自己說話的語氣要像是和隊友或在意的人講話一樣。 他補充：「每一次開始跑步時，都要讓自己知道，你是個狠角色。」不管狀態是好是壞，開始跑步並不容易。以正面態度進行自我對話是個需要訓練的技巧，在不跑步的日子裡也能練習。強大心志會伴隨著你度過現在和未來的每一次跑步。  ## 「每一次開始跑步時，都要讓自己知道，你是個狠角色。」 Nike 跑步全球總教練 Chris Bennett __04：重視恢復__ 不管理由是什麼，無法跑步都會讓人十分沮喪，但這也是改善睡眠和營養的大好時機，讓你在短期內提升自身狀態，回歸正軌，以跑出佳績。 Bennett 表示，睡眠時身體可以全面地消除身心壓力。要獲得更多高品質睡眠時間其實很簡單，只需培養健康的睡眠習慣，例如每天在固定的時間睡覺和起床。 維持良好營養不需要嚴格審視飲食內容或是主要營養素的攝取量，只需從一些小地方開始改變，例如多吃蔬菜或以開水取代汽水。大幅的改變只會讓你更快放棄，由小做起才能輕鬆達標並且持續下去，讓身體適應跑步狀態。 __05：找尋替代活動__ 「跑者的愉悅感」會讓人上癮，所以一跑完就想趕快進行下一次。然而，Bennett 提到：「你其實不需要跑步也能獲得跑步的益處。」 舉例來說，他建議你可以打造超殺的音樂播放清單，在 30 分鐘的時間裡盡情跳舞、大笑大跳。他說：「如此一來可以活化心血管系統，讓腦內啡遍布整個身體。不需邁步也能享有跑步為身心帶來的益處。」  ### 勇往直前 立即下載 Nike Run Club 應用程式。 [下載](https://smart.link/hcok30995u42t) 初始發布：2020年5月26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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