热爱健身的小编，今天为烤鸭们科普一下跑步的小知识，9个关于跑步与燃脂的秘密是什么？请往下看英语原文~

 

　　Runners seem to come in two forms. There are the sleek gazelles, whose lean, athletic bodies dart around the roadways effortlessly. And then there are the rest of us, plodding along, adding up the miles and wondering why we’re still not losing weight no matter how many pairs of sneakers we burn through.

 

　　Sleek毛发光滑，gazelles羚羊，lean瘦的，dart飞奔

 

　　But the key to losing weight when you run isn’t to run longer or harder. It’s to run smarter. So says Eric Orton—the rule-breaking running coach who starred in Christopher McDougall’s 2009 best-seller Born to Run. An ultramarathoner (he once ran for 36 hours straight), Orton knows a lot about extreme running. But going over the top with your training isn’t the best way to fire up those fat burners. In fact, running less often, and less hard, might be the secret key to losing more weight.

 

　　FAT BURNER SECRET #1:

 

　　Be strategic when you hit a road block.有技巧地跑步。

 

　　If you’re not losing as much weight as you want when running, it may be because you’re trying too hard: “The tendency can be to push too hard on all of your runs,” Orton says. “But rest and recovery is when the body rebuilds and gets stronger and during this time is often when great weight loss occurs. So if you’ve been hitting it hard, take a rest and recovery week where you do 50% [less running than usual],” he says.

 

　　Pregame your run with a cup of green tea. In a recent study, participants who combined a daily habit of 4 to 5 cups of green tea each day with 25 minutes of exercise lost 2 pounds more than those who didn’t drink the tea. （跑步前饮食）

 

　　FAT BURNER SECRET #2:

 

　　Lose weight fast, and then slow.减脂要快又要慢。

 

　　When the time comes to make your runs more rigorous, try very short, faster efforts interspersed with walking or easy running breaks in between – rather than running steady and hard for a long period of time. “And when bumping up run intensity, look to do hill repeats or inclined intervals on the treadmill,” Orton says. “The hills recruit more muscles than flat running and allows you to get in the important higher intensity with less impact.” Or change up your routine to intersperse long, slow runs with days of short, quick runs. “It could be as simple as adding in more intensity to one or two of your weekly runs,” he says.

 

　　rigorous严格，interspersed零散的，bumping up突然增加，treadmill跑步机，inclined 趋向于，interval间隔，recruit补充

 

　　Your run isn’t the only thing that should be slow. Consider investing in slow carbs—meaning carbs that are digested slowly and keep you feeling fuller and energized longer. Sweet potatoes are the king of slow carbs, loaded with fiber and carotenoids, antioxidants which stabilize blood-sugar levels and lower insulin resistance, helping to prevent calories from being converted into fat. And their high vitamin profile (including A, C and B6) give you more energy to burn on the road.

 

　　carbs碳水化合物，carotenoids类胡萝卜素，antioxidants抗氧化物，insulin胰岛素，resistance抵抗力

 

　　FAT BURNER SECRET #3:

 

　　Focus on consistency, not intensity.集中精力于密度和强度中。

 

　　Don’t make the mistake of thinking every run has to be long, strong and perfect. “Aim to make the majority of your weekly miles as easy as you can, so running is enjoyable,” says Orton. “Consistency and frequency is key for weight loss. Focus on doing less, more often.” For example, he continues, “If you are used to running 3 times a week for 45 min, strive for 4-5 times per week at 20-30 minutes and build from there.”

 

　　Don’t be afraid to eat carbs the night before your run. One study in the European Journal of Nutrition put two groups of men on identical weight loss diets. The only difference? Half of the group ate their carbs throughout the day, while the second group reserved carbohydrates for nighttime. The result? The nighttime carb group showed a significantly higher diet-induced thermogenesis (meaning they burned more calories digesting their food the next day). Carbohydrates糖类，thermogenesis生热作用

 

　　FAT BURNER SECRET #4:

 

　　Mix up your movement. 不同运动交替做。

 

　　Think of running as a varied activity—rather than a one-note push—and you’ll lose weight faster. “You must continue to challenge your body,” says Orton. “Avoid doing the same type of running all of the time. Add an element of play and surprise.” If you typically do treadmill runs or the same lap at a gym or field, consider trail running: Running trails is an amazing way to explore nature and makes running feel like an event in itself—not exercise. And always pack a pair of running shoes when you’re visiting a new city. It’s the best way to sightsee. “This again puts focus on the activity and not on weight loss, and makes it much more sustainable and physically and emotionally rewarding.”

 

　　Consider snacking on some dark chocolate right after your run. U.C. San Diego researchers found that adults who regularly eat chocolate are actually thinner than those who ate chocolate less often, regardless of exercise or calorie intake (the chocolate fans actually took in more calories each day). But make sure it’s high-quality dark chocolate: look for the words “70% cacao” or higher.