而我慢跑時老實講，滿無聊的，大部份時間都在跟身體作抗衡，因為距離拉長後(5km左右)，我的腳就會承受不了，會開始發熱腫痛，這時候就要靠 "意志力" 跑完剩下的 5km 距離，有時候太疲勞的話，我是閉著眼睛跑直線道，瞇著眼跑彎道，而且隨時會有倒下的趨勢...:P
這樣子的跑法一年左右，我覺得實在有點單調和無趣，我認為慢跑運動應該要帶點娛樂和競賽的成份在裡頭，這樣才有辦法持續，但我是一個人跑步，怎麼競賽呢？有了，沒有人可以比的話，那我就跟時間比吧...XD
基於這個想法，我就買了一個小型的電子表，有簡單的碼表功能來輔助我跑步。我們把畫面帶到操場看一下。
通常操場大約 400m，一個男生全力跑的話大約 1min 就可結束，但這沒意義。速度中等的話，大約2min 可結束且會稍微喘，這也不是我想要的，所以捨棄。慢跑運動最主要是讓心靈放鬆，讓大腦產生腦內非讓自己快樂，如果跑到缺氧的話，那不就白費了，也失去運動的意義。運動就像兩面刃，操控不好則會傷身阿。
所以我會先定一個寬鬆的時間，就以 4min 為主吧!!!
看到這裡可別開始傻傻的跑喔，運動之前可別忘記熱身，可以參考一些有氧舞蹈的書，舒緩關節和彈性，手腳都要喔。熱身差不多之後，接下來是跑步的熱身。別懷疑，也要熱身跑步，這個步驟在於讓腳適應跑道的軟硬度和承受的衝擊力，順便規劃您想跑的範圍。這個過程至少 10 min，速度上必須很 "慢"，慢到維持跑步的姿勢和鼻子能夠順暢呼吸，不要用嘴巴換氣喔。
經過 10min 的跑步之後(別停下來喔，如果身大汗或是氣喘如牛，表示熱身錯誤，建議休息 5 min直到鼻子正常呼吸。)，請拿出準備的碼表，倒數計時 4min，然後慢慢加速跑，速度依自己的體能調整，但必須越來越快。呼吸的方式改為鼻子輕吸兩口氣，嘴巴慢吐兩口氣，不要用嘴巴吸氣，一來會口乾舌燥和渴，二來會噁心，因為吃了什麼東西也不知道...><，三來，保持口腔乾淨，渴的話喝自己口水解渴。
一圈快結束時，檢查還剩下多少時間，如果剩很多，請放慢速度，慢慢地調整呼吸，將速度調整到終點時時間也結束。抵達終點時，請繼續仿照上述辦法加速跑，但時間縮短成 3min50sec，這樣的好處是鼓勵自己進步的動力，跟時間玩遊戲。每一圈依照自己的體能縮短秒數，這樣快慢跑能加強心肺功能，如果後來很喘，身體在提醒自己該休息了，這時候請不要用嘴巴大口吸和用力吐氣，請放慢腳步，調節呼吸。
這樣的快慢跑至少要持續 20min 以上，加上熱身至少要 30min，才能燃燒身體屯積的脂肪，達到瘦身效果。結束之後，先別離開，坐下來用腹式呼吸法代謝身體的雜質，看看周遭的環境或天空，想想一些有趣的事情，按摩一下自己的小腿和大腿以免蘿蔔腿，什麼煩惱都沒有了。以上這個方法不會加強跑步的速度，但能讓心情愉快，加強體力，專注力提升，提高工作效率喔。
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