原文： http://www.runnersworld.com/article/0,7120,s6-238-267-268-8210-0,00.html 跑步的姿势大部份没有教练指导或没有自己研究过的跑者都是错的， 错误的跑步姿势，轻则实力进步有限，重则伤害身体，不可不慎。 所以我试着翻译这篇文章希望对大家有帮助。 翻的没有很通顺，希望大家意思看的懂。 翻译： 1.Head Tilt How you hold your head is key to overall posture, which determines how efficiently you run. Let your gaze guide you. Look ahead naturally, not down at your feet, and scan the horizon. This will straighten your neck and back, and bring them into alignment. Don't allow your chin to jut out. 1.头 如何保持你的头是整体姿势的关键，决定着你能跑的多有效率。让你的视线引导你。 自然地向前看，不要往下看你的脚，水平的扫视。这样会打直你的脖子和背，使它们成一 直线。下巴不要突出。 2.Shoulders Shoulders play an important role in keeping your upper body relaxed while you run, which is critical to maintaining efficient running posture. For optimum performance, your shoulders should be low and loose, not high and tight. As you tire on a run, don't let them creep up toward your ears. If they do, shake them out to release the tension. Your shoulders also need to remain level and shouldn't dip from side to side with each stride. 2.肩膀 肩膀在跑步中保持上半身放松扮演重要角色，对保持有效率的跑步姿势相当关键。 为了最佳的效果，你的肩膀应该要放低且放松，不能高也不能紧。当你跑累了， 不要让肩膀往上往耳朵耸。如果肩膀往上耸了，转动肩膀来缓和张力。肩膀也需要保持水 平，不要在每一步跑动时斜向一边。 3.Arms Even though running is primarily a lower-body activity, your arms aren't just along for the ride. Your hands control the tension in your upper body, while your arm swing works in conjunction with your leg stride to drive you forward. Keep your hands in an unclenched fist, with your fingers lightly touching your palms. Imagine yourself trying to carry a potato chip in each hand without crushing it. Your arms should swing mostly forward and back, not across your body,between waist and lower-chest level. Your elbows should be bent at about a 90-degree angle. When you feel your fists clenching or your forearms tensing, drop your arms to your sides and shake them out for a few seconds to release the tension. 3.手臂 虽然跑步主要是下半身的运动，但你的手臂不仅只是跟着你前进。你的手控制了上半身的 张力，手的摆动与腿的跨步相关联来使你前进。使手松松地握拳，手指轻轻的碰手掌。 想像你双手握着洋芋片而不会捏碎。手臂要尽量只往前与後摆动，而不是在身前交叉摆， 在腰部与下胸部之间摆动。手肘弯曲成90度。当你觉得握拳握太紧或你前臂太紧绷了， 放下你的双臂到身体两旁甩动几秒来放松张力。 4.Torso The position of your torso while running is affected by the position of your head and shoulders. With your head up and looking ahead and your shoulders low and loose, your torso and back naturally straighten to allow you to run in an efficient, upright position that promotes optimal lung capacity and stride length. Many track coaches describe this ideal torso position as "running tall" and it means you need to stretch yourself up to your full height with your back comfortably straight. If you start to slouch during a run take a deep breath and feel yourself naturally straighten. As you exhale simply maintain that upright position. 4.躯干 躯干的姿势受到头和肩膀姿势的影响。你的头抬起向前看且你的肩膀放低与放松时， 你的躯干和背部会自然地伸直来使你跑的有效率，直立的姿势促进最佳的肺容量与步伐 大小。许多田径教练形容理想的躯干姿势是"跑的高"，这是指要伸展到最高的身高且背部 舒服地伸直。如果你在跑步途中开始弯腰，伸呼吸一口气，感觉你自然地伸直。当你吐气 时会简单地维持直立姿势。 5.Hips Your hips are your center of gravity, so they're key to good running posture. The proper position of your torso while running helps to ensure your hips will also be in the ideal position. With your torso and back comfortably upright and straight, your hips naturally fall into proper alignment--pointing you straight ahead. If you allow your torso to hunch over or lean too far forward during a run, your pelvis will tilt forward as well, which can put pressure on your lower back and throw the rest of your lower body out of alignment. When trying to gauge the position of your hips, think of your pelvis as a bowl filled with marbles, then try not to spill the marbles by tilting the bowl. 5.臀部 臀部是你的重心，所以臀部是好的跑步姿势的关键。正确的躯干姿势同时也确保了理想的 臀部姿势。你的躯干与背部舒服地直立，你的臀部就自然地会落在适当的位置，使你 直直的前进。如果你弯腰或太向前倾，你的骨盆也会向前倾斜，会给下背部造成压力， 且使你下半身其他的部份不成一直线。要正确测定出你臀部的姿势，想像你的骨盆是 一个装满弹珠的碗，跑步时不要倾斜碗使弹珠洒出来。 6.Legs/Stride While sprinters need to lift their knees high to achieve maximum leg power, distance runners don't need such an exaggerated knee lift--it's simply too hard to sustain for any length of time. Instead, efficient endurance running requires just a slight knee lift, a quick leg turnover, and a short stride. Together, these will facilitate fluid forward movement instead of diverting (and wasting) energy. When running with the proper stride length, your feet should land directly underneath your body. As your foot strikes the ground, your knee should be slightly flexed so that it can bend naturally on impact. If your lower leg (below the knee) extends out in front of your body, your stride is too long. 6.腿/步伐 短跑选手需要高高举起他们的膝盖来达到腿的最大力量，长跑者则不需要夸张的举高 膝盖--就只是因为在任何时间长度都太难维持了。有效率的持久跑只需要稍微的举起 膝盖，快速的脚的轮动，与小的步伐。同时，这也会帮助流畅的向前移而不会浪费能量 。当用适当的步伐跑时，你的脚应该会直直的落在你的身体下。脚落地时，膝盖要稍微的 弯曲使受冲击力时膝盖会自然地弯曲。如果你腿的下半部(膝盖以下)伸到你身体的前面 ，表示你步伐太大了。 7.Ankles/Feet To run well, you need to push off the ground with maximum force. With each step, your foot should hit the ground lightly--landing between your heel and midfoot--then quickly roll forward. Keep your ankle flexed as your foot rolls forward to create more force for push-off. As you roll onto your toes, try to spring off the ground. You should feel your calf muscles propelling you forward on each step. Your feet should not slap loudly as they hit the ground. Good running is springy and quiet. 7.脚踝/脚掌 要跑的好，你需要以最大的力量离开地面。每一步都要轻轻地落地--以脚跟和中脚掌 之间着地，然後快速地往前转。当脚往前转时保持脚踝弯曲以在离地时有更大的力量， 到脚指着地时，试着弹离地面。(译注：这边我不知道是不是指用脚尖的力量弹离， 但这里的意思不是指跑步时要跳起，跑步时身体尽量不要有上下起伏。另一篇文章是说 中脚掌先着地，接着脚後跟着地，最後脚指，也差不多意思。) 你会感觉到小腿肌肉在你每一步推动你前进。脚落地时不应该大声击地。 好的跑步过程是有弹性的且安静的。 --

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