[fusion_builder_container admin_label=”Article Intro” hundred_percent=”no” hundred_percent_height=”no” hundred_percent_height_scroll=”no” hundred_percent_height_center_content=”yes” equal_height_columns=”no” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” status=”published” background_color=”#ffffff” background_position=”center center” background_repeat=”no-repeat” fade=”no” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ video_aspect_ratio=”16:9″ video_loop=”yes” video_mute=”yes” border_style=”solid” margin_top=”-90px” padding_right=”0px” padding_bottom=”0px” padding_left=”0px” admin_toggled=”yes” border_sizes_top=”0px” border_sizes_bottom=”0px” border_sizes_left=”0px” border_sizes_right=”0px” type=”flex”][fusion_builder_row][fusion_builder_column type=”1_1″ layout=”1_1″ spacing=”yes” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_image_id=”” 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sticky_display=”normal,sticky” class=”” id=”” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” font_size=”” fusion_font_family_text_font=”” fusion_font_variant_text_font=”” line_height=”” letter_spacing=”” text_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””] 你為什麼會開始跑步呢？每個人開始跑步的目的不一樣，也許是為了健康，或者是想要鍛鍊自己，不管原因為何，想要開始跑步一點也不困難，難的部分是堅持跑步的習慣養成。而在養成跑步習慣的同時，也要瞭解應該注意哪些事項，才能好好地保護自己以及達到更好的運動效果！ [/fusion_text][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container][fusion_builder_container admin_label=”Featured Image” hundred_percent=”no” hundred_percent_height=”no” hundred_percent_height_scroll=”no” hundred_percent_height_center_content=”yes” equal_height_columns=”no” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” status=”published” background_color=”#ffffff” background_position=”center center” background_repeat=”no-repeat” fade=”no” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ 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border_sizes_right=”0px”][fusion_imageframe image_id=”21450|full” max_width=”” sticky_max_width=”” skip_lazy_load=”” style_type=”” blur=”10″ stylecolor=”#fffcf9″ hover_type=”zoomin” bordersize=”0″ bordercolor=”#fffcf9″ borderradius=”” align_medium=”none” align_small=”none” align=”center” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” lightbox=”no” gallery_id=”” lightbox_image=”” lightbox_image_id=”” alt=”Morbi vitae purus dictum, ultrices tellus in, gravida lectus. ” link=”” linktarget=”_self” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” filter_hue=”0″ filter_saturation=”100″ filter_brightness=”100″ filter_contrast=”100″ filter_invert=”0″ filter_sepia=”0″ filter_opacity=”100″ filter_blur=”0″ filter_hue_hover=”0″ filter_saturation_hover=”100″ filter_brightness_hover=”100″ filter_contrast_hover=”100″ 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林士聘

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林士聘

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hundred_percent=”no” hundred_percent_height=”no” hundred_percent_height_scroll=”no” hundred_percent_height_center_content=”yes” equal_height_columns=”no” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” status=”published” background_color=”#ffffff” background_position=”center center” background_repeat=”no-repeat” fade=”no” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ video_aspect_ratio=”16:9″ video_loop=”yes” video_mute=”yes” border_style=”solid” padding_top=”4%” padding_bottom=”40px” admin_toggled=”no” type=”flex”][fusion_builder_row][fusion_builder_column type=”1_6″ layout=”1_1″ background_position=”left top” background_color=”” border_color=”” border_style=”solid” border_position=”all” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”medium-visibility,large-visibility” center_content=”no” last=”false” min_height=”” hover_type=”none” link=”” element_content=”” first=”true” spacing_right=”2%”][/fusion_builder_column][fusion_builder_column type=”2_3″ layout=”2_3″ spacing=”yes” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_image_id=”” background_color=”” background_image=”” background_position=”left top” undefined=”” background_repeat=”no-repeat” hover_type=”none” border_color=”” border_style=”solid” border_position=”all” border_radius_top_left=”” border_radius_top_right=”” border_radius_bottom_left=”” border_radius_bottom_right=”” box_shadow=”no” box_shadow_vertical=”” box_shadow_horizontal=”” box_shadow_blur=”” box_shadow_spread=”” box_shadow_color=”” box_shadow_style=”” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” margin_top=”” margin_bottom=”25px” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”false” first=”false” spacing_right=”2%” spacing_left=”2%”][fusion_title title_type=”text” rotation_effect=”bounceIn” display_time=”1200″ highlight_effect=”circle” loop_animation=”off” highlight_width=”9″ highlight_top_margin=”0″ before_text=”” rotation_text=”” highlight_text=”” after_text=”” title_link=”off” link_url=”” link_target=”_self” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” content_align_medium=”” content_align_small=”” content_align=”left” size=”2″ font_size=”” animated_font_size=”” fusion_font_family_title_font=”” fusion_font_variant_title_font=”” line_height=”” letter_spacing=”” text_shadow=”no” text_shadow_vertical=”” text_shadow_horizontal=”” text_shadow_blur=”0″ text_shadow_color=”” margin_top_medium=”” margin_right_medium=”” margin_bottom_medium=”” margin_left_medium=”” margin_top_small=”” margin_right_small=”” margin_bottom_small=”” margin_left_small=”” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” margin_top_mobile=”” margin_bottom_mobile=”” text_color=”” animated_text_color=”” gradient_font=”no” gradient_start_color=”” gradient_end_color=”” gradient_start_position=”0″ gradient_end_position=”100″ gradient_type=”linear” radial_direction=”center center” linear_angle=”180″ highlight_color=”” style_type=”default” sep_color=”” link_color=”” link_hover_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””] 運動經常面臨之問題 [/fusion_title][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” content_alignment_medium=”” content_alignment_small=”” content_alignment=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” font_size=”” fusion_font_family_text_font=”” fusion_font_variant_text_font=”” line_height=”” letter_spacing=”” text_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””] 如果我們已有經常運動習慣，小跑步或爬山時，可以輕盈駕馭自己身體；如果還沒養成習慣，就會發生常見困擾：跑不動、喘呼呼、鐵腿；甚至方法不對時，跑完步肚子脹、抽筋、肌肉發炎或髂脛束症候群等運動傷害。當然，維持好的運動習慣，除讓身體健康維持每年體檢表數據漂亮外，好處就在：放心吃更好！ . [/fusion_text][fusion_title title_type=”text” rotation_effect=”bounceIn” display_time=”1200″ highlight_effect=”circle” loop_animation=”off” highlight_width=”9″ highlight_top_margin=”0″ before_text=”” rotation_text=”” highlight_text=”” after_text=”” title_link=”off” link_url=”” link_target=”_self” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” content_align_medium=”” content_align_small=”” content_align=”left” size=”2″ font_size=”” animated_font_size=”” fusion_font_family_title_font=”” fusion_font_variant_title_font=”” line_height=”” letter_spacing=”” text_shadow=”no” text_shadow_vertical=”” text_shadow_horizontal=”” text_shadow_blur=”0″ text_shadow_color=”” margin_top_medium=”” margin_right_medium=”” margin_bottom_medium=”” margin_left_medium=”” margin_top_small=”” margin_right_small=”” margin_bottom_small=”” margin_left_small=”” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” margin_top_mobile=”” margin_bottom_mobile=”” text_color=”” animated_text_color=”” gradient_font=”no” gradient_start_color=”” gradient_end_color=”” gradient_start_position=”0″ gradient_end_position=”100″ gradient_type=”linear” radial_direction=”center center” linear_angle=”180″ highlight_color=”” style_type=”default” sep_color=”” link_color=”” link_hover_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””] 跑步前、中、後注意事項 [/fusion_title][fusion_title title_type=”text” rotation_effect=”bounceIn” display_time=”1200″ highlight_effect=”circle” loop_animation=”off” highlight_width=”9″ highlight_top_margin=”0″ before_text=”” rotation_text=”” highlight_text=”” after_text=”” title_link=”off” link_url=”” link_target=”_self” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” content_align_medium=”” content_align_small=”” content_align=”left” size=”3″ font_size=”” animated_font_size=”” fusion_font_family_title_font=”” fusion_font_variant_title_font=”” line_height=”” letter_spacing=”” text_shadow=”no” text_shadow_vertical=”” text_shadow_horizontal=”” text_shadow_blur=”0″ text_shadow_color=”” margin_top_medium=”” margin_right_medium=”” margin_bottom_medium=”” margin_left_medium=”” margin_top_small=”” margin_right_small=”” margin_bottom_small=”” margin_left_small=”” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” margin_top_mobile=”” margin_bottom_mobile=”” text_color=”” animated_text_color=”” gradient_font=”no” gradient_start_color=”” gradient_end_color=”” gradient_start_position=”0″ gradient_end_position=”100″ gradient_type=”linear” radial_direction=”center center” linear_angle=”180″ highlight_color=”” style_type=”default” sep_color=”” link_color=”” link_hover_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]

（一）跑步前的暖身運動

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１．基本概念：

(1)跑步前要暖身，目的在「叫醒肌肉」, 讓肌肉細胞處於「備戰狀態」，先快走或輕鬆跑到「會喘」，讓身體維持一定熱度。接下來暖身操，但勿過度以免拉傷。

(2)職業選手或有經驗跑者，跑前要徹底暖身拉筋，是因為他們一下場就要競速飆出百分百實力。對一般跑者，跑前暖身操拉筋5分鐘，與跑後伸展同等重要。

(3)原則上，30分以上或1小時以上跑步，就需要做好暖身與拉筋。如果只跑20分或半小時內，那就無一定要把暖身與拉筋看得這麼嚴重與擔心。

２．跑前暖身操實務 (參考網站):

(1)跑者進化錄：http://tw.running.biji.co/index.php?q=news&act=info&id=1403

(2)馬克操影片：https://www.youtube.com/watch?v=H6tGmvt_arI

(3)跑前7種暖身運動：http://clickme.net/26941

(4)慢跑五大暖身：http://www.gq.com.tw/life/health/content-16566.html

[/fusion_text][fusion_imageframe image_id=”21451|large” max_width=”” sticky_max_width=”” skip_lazy_load=”” style_type=”” blur=”” stylecolor=”” hover_type=”none” bordersize=”” bordercolor=”” borderradius=”” align_medium=”none” align_small=”none” align=”center” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” lightbox=”no” gallery_id=”” lightbox_image=”” lightbox_image_id=”” alt=”” link=”” linktarget=”_self” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” filter_hue=”0″ filter_saturation=”100″ filter_brightness=”100″ filter_contrast=”100″ filter_invert=”0″ filter_sepia=”0″ filter_opacity=”100″ filter_blur=”0″ filter_hue_hover=”0″ filter_saturation_hover=”100″ filter_brightness_hover=”100″ filter_contrast_hover=”100″ filter_invert_hover=”0″ filter_sepia_hover=”0″ filter_opacity_hover=”100″ filter_blur_hover=”0″]https://market.carefoot.club/wp-content/uploads/2021/06/2183449d629bab2c26263d18adca59d8-1024×768.jpg[/fusion_imageframe][fusion_title title_type=”text” rotation_effect=”bounceIn” display_time=”1200″ highlight_effect=”circle” loop_animation=”off” highlight_width=”9″ highlight_top_margin=”0″ before_text=”” rotation_text=”” highlight_text=”” after_text=”” title_link=”off” link_url=”” link_target=”_self” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” content_align_medium=”” content_align_small=”” content_align=”left” size=”6″ font_size=”” animated_font_size=”” fusion_font_family_title_font=”” fusion_font_variant_title_font=”” line_height=”” letter_spacing=”” text_shadow=”no” text_shadow_vertical=”” text_shadow_horizontal=”” text_shadow_blur=”0″ text_shadow_color=”” margin_top_medium=”” margin_right_medium=”” margin_bottom_medium=”” margin_left_medium=”” margin_top_small=”” margin_right_small=”” margin_bottom_small=”” margin_left_small=”” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” margin_top_mobile=”” margin_bottom_mobile=”” text_color=”” animated_text_color=”” gradient_font=”no” gradient_start_color=”” gradient_end_color=”” gradient_start_position=”0″ gradient_end_position=”100″ gradient_type=”linear” radial_direction=”center center” linear_angle=”180″ highlight_color=”” style_type=”default” sep_color=”” link_color=”” link_hover_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]

（圖片來源：林士聘）

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（二）跑步中的效能增強 (技巧)

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１．跑步運動秘訣：步伐要輕、快、柔、調呼吸

（此部分係參考《跑步，該怎麼跑？》原作者Nicholas Romanov, Ph.D. & John Robson，徐國峰教練翻譯，及個人平常練跑之心得）

(1)前腳掌(重心在蹠球部)一接觸地面(小腿放鬆軟自由重力放下)時，就要馬上去感覺「後大腿肌群」快速收縮拉起，並迅速把支撐點轉換至另一隻腳的前腳掌。

(2)膝蓋保持微彎，略像S彈簧，勿一直打直(避免產生抵制之反力讓膝蓋受傷)。

(3)雙手微擺動，拳頭(放鬆)勿過中心胸線，手肘保持平衡，像開車控制方向盤。

(4)肩膀放鬆勿僵硬，左右肩膀持平，勿明顯上下或左右晃動。

(5)呼吸宜配合腳步採用”兩呼兩吸”，嘴巴吐氣鼻子吸，或鼻子吸鼻子吐氣，吐光CO2氣才能吸進O2氧氣，頭部及眼睛朝前凝視前方200-500公尺人物景象。

(6)腳掌、臀、肩、頭的重心成一條直線。這一條中心軸線往前傾5-10度，會因前傾產生的動態平衡而自然創造增速效果(肌力越強速度越快)。腳掌重心若是落在身體前方著地，速度會因要等身體重心越過腳掌重心而抵制變慢，久了會變累。

(7)小腿每次落下，是肌肉放鬆勿強出力，讓小腿自由落下的”重力”產生水平切力(圓切)支撐點。身體前傾將體重轉成一部分水平分力，而增強跑步效能。

(8)支撐點的轉換速度，決定你跑步的步頻(速度)。步幅及步頻決定距離與速度。

(9)腳掌著地後的拉起(pull)，是在一落地就立即朝垂直向上朝臀部拉起。拉起的肌肉群是用後大腿肌群，非前腿肌群或整隻腿抬起。拉起只有在後大腿肌群使力一下下，其他肌肉是放鬆狀態。

(10)絕對不要把腿刻意用力打直，亦不是用力擺動手臂讓身體前進。當你的後大腿肌負責跑步的pull運作時，輕鬆、自然與節奏的感覺會傳至手臂，手臂只用來配合步伐，讓身體平衡自然前進而已。

(11)檢驗自己跑姿正確與否的很好方法就是：跑起來不太累，腳步輕盈，腳步聲音小(清脆的「噠-噠-噠」)，像森林野豹敏捷迅速，而非像大象腳步聲)。

(12)內心保持「無為」狀態，只注意跑步姿勢的基本要領與持續檢視，其他什麽都不做。必須把無法幫助身體前進的多餘動作，減到最少。

２．跑步技巧實務 (參考網站)：

(1)姿勢跑法(Pose Method of Running)資訊與影片參考連結：http://www.unclesam.cc/blog/pose-running-video/

(2)姿勢跑法part 1：http://tw.running.biji.co/index.php?q=news&act=info&id=3724

(3)姿勢跑法part 2：http://tw.running.biji.co/index.php?q=news&act=info&id=3166

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（三）跑步後的伸展(舒緩)運動

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１．基本概念：

(1)跑完不能立即停下來，應該放慢速度緩跑慢停，「舒緩運動」很重要！

(2)運動時大量的血液往四肢運送，需要靠著肌肉收縮把血液送回心臟，如果我們跑完突然停下來，肌肉沒有收縮，血液會累積在四肢，可能引發低血壓或暈眩。

(3)可以從快走到散步走維持5-10分鐘，回復到不會喘的狀態，然後進行運動後靜態伸展，增加肌肉柔軟度，而且會有效減緩運動後延遲性肌肉痠痛(排乳酸)。

(4)激烈運動後，微血管膨脹擴張嚴重，須先以「冷水」或「冰敷」，先讓微血管恢復原狀，之後才可以洗溫水（激烈運動後勿立即泡溫泉）。

(5)水份補充非常重要，激烈運動後應多喝水至尿液顏色由黃色轉清澈透明。

２．跑步後伸展操實務(參考網站)：

(1)跑步的收操：http://www.unclesam.cc/blog/stretches-after-exercise-running/

(2)靜態收操伸展：https://www.youtube.com/watch?v=8BPD31k0l2Q

(3)鐵腿救星(八大肌肉全方位伸展遠離酸痛)：http://health.businessweekly.com.tw/AArticle.aspx?ID=ARTL000021770&p=1

３．滾筒按摩舒緩運動(肌肉氣結放鬆)：

(1)顆粒瑜珈滾筒：https://www.youtube.com/watch?v=CgRtBbr7o5w

(2)滾筒居家伸展運動：https://www.youtube.com/watch?v=AF9hT4LMFEI

(3)瑜珈滾輪FOAM ROLLER肌肉自我按摩原理與教學影片：http://www.unclesam.cc/blog/foam-roller-guide/

. [/fusion_text][fusion_title title_type=”text” rotation_effect=”bounceIn” display_time=”1200″ highlight_effect=”circle” loop_animation=”off” highlight_width=”9″ highlight_top_margin=”0″ before_text=”” rotation_text=”” highlight_text=”” after_text=”” title_link=”off” link_url=”” link_target=”_self” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” content_align_medium=”” content_align_small=”” content_align=”left” size=”2″ font_size=”” animated_font_size=”” fusion_font_family_title_font=”” fusion_font_variant_title_font=”” line_height=”” letter_spacing=”” text_shadow=”no” text_shadow_vertical=”” text_shadow_horizontal=”” text_shadow_blur=”0″ text_shadow_color=”” margin_top_medium=”” margin_right_medium=”” margin_bottom_medium=”” margin_left_medium=”” margin_top_small=”” margin_right_small=”” margin_bottom_small=”” margin_left_small=”” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” margin_top_mobile=”” margin_bottom_mobile=”” text_color=”” animated_text_color=”” gradient_font=”no” gradient_start_color=”” gradient_end_color=”” gradient_start_position=”0″ gradient_end_position=”100″ gradient_type=”linear” radial_direction=”center center” linear_angle=”180″ highlight_color=”” style_type=”default” sep_color=”” link_color=”” link_hover_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””] 如何養成個人或團隊(企業)運動習慣 [/fusion_title][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” content_alignment_medium=”” content_alignment_small=”” content_alignment=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” font_size=”” fusion_font_family_text_font=”” fusion_font_variant_text_font=”” line_height=”” letter_spacing=”” text_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]

（一）自主練習：(跑步是跟自己的對話，透過跑步是種享受寂靜的好機會)

１．操場或運動中心跑步：找個明亮、安全場地，循序漸進慢跑。

距離可以從每次3K→5K→8K→10K，速度從7K/h→8K/h→9K/h→9.5K/h→10K/h

２．爬樓梯：爬上不爬下 (爬樓梯上樓，搭電梯下樓後再爬上樓) (5F→10F→15F)

３．核心肌群訓練：跑步或爬山常聽說膝蓋受傷，大部分原因在於肌力不足或跑步姿勢錯誤所導致，核心肌群肌力增強訓練相對重要，是避免運動傷害必要訓練。

（二）參加團練相互激勵：

１．群組或社團：例如，校友會「樂活組」社團群組互動與分享訊息，相互激勵。 ２．「樂活組」社團包含：九九社、羽球社、籃球社、壘球社、玩水社、天使隊高爾夫球、玉山主峰登峰隊及【登山筆記】山訓等，歡迎加入並參加團練活動。

（三）運動企業認證標章：

依據教育部體育署公告推出「2016年教育部體育署運動企業認證實施計畫」，企業支持運動及相關之員工福利，將有助鼓舞士氣、提升企業形象、提高競爭優勢之管理成效。自2016年4月起推出「運動企業認證標章」，目標是鼓勵企業積極推動建立員工規律運動習慣，實現關懷員工的「企業社會責任」（CSR）：

有關認證申請之報名及評選訊息：http://survey.gvsrc.com/2017isport/index

[/fusion_text][fusion_imageframe image_id=”21453|large” max_width=”” sticky_max_width=”” skip_lazy_load=”” style_type=”” blur=”” stylecolor=”” hover_type=”none” bordersize=”” bordercolor=”” borderradius=”” align_medium=”none” align_small=”none” align=”center” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” lightbox=”no” gallery_id=”” lightbox_image=”” lightbox_image_id=”” alt=”” link=”” linktarget=”_self” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” filter_hue=”0″ filter_saturation=”100″ filter_brightness=”100″ filter_contrast=”100″ filter_invert=”0″ filter_sepia=”0″ filter_opacity=”100″ filter_blur=”0″ filter_hue_hover=”0″ filter_saturation_hover=”100″ filter_brightness_hover=”100″ filter_contrast_hover=”100″ filter_invert_hover=”0″ filter_sepia_hover=”0″ filter_opacity_hover=”100″ filter_blur_hover=”0″]https://market.carefoot.club/wp-content/uploads/2021/06/fdcc818754d167ad94797ace63db5226-1024×683.jpg[/fusion_imageframe][fusion_title title_type=”text” rotation_effect=”bounceIn” display_time=”1200″ highlight_effect=”circle” loop_animation=”off” highlight_width=”9″ highlight_top_margin=”0″ before_text=”” rotation_text=”” highlight_text=”” after_text=”” title_link=”off” link_url=”” link_target=”_self” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” content_align_medium=”” content_align_small=”” content_align=”left” size=”3″ font_size=”” animated_font_size=”” fusion_font_family_title_font=”” fusion_font_variant_title_font=”” line_height=”” letter_spacing=”” text_shadow=”no” text_shadow_vertical=”” text_shadow_horizontal=”” text_shadow_blur=”0″ text_shadow_color=”” margin_top_medium=”” margin_right_medium=”” margin_bottom_medium=”” margin_left_medium=”” margin_top_small=”” margin_right_small=”” margin_bottom_small=”” margin_left_small=”” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” margin_top_mobile=”” margin_bottom_mobile=”” text_color=”” animated_text_color=”” gradient_font=”no” gradient_start_color=”” gradient_end_color=”” gradient_start_position=”0″ gradient_end_position=”100″ gradient_type=”linear” radial_direction=”center center” linear_angle=”180″ highlight_color=”” style_type=”default” sep_color=”” link_color=”” link_hover_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]

國內、外跑步活動訊息主要網站之彙整

[/fusion_title][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” content_alignment_medium=”” content_alignment_small=”” content_alignment=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” font_size=”” fusion_font_family_text_font=”” fusion_font_variant_text_font=”” line_height=”” letter_spacing=”” text_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””] 1. 跑者廣場(全國賽事)：http://www.taipeimarathon.org.tw/contest.aspx 2. 運動筆記(國內外賽事)：http://tw.running.biji.co/ 3. 中華民國路跑協會：https://www.sportsnet.org.tw/ 4. 馬拉松世界(Marathon’s World)：https://www.marathonsworld.com/artapp/page.php?id=307204 [/fusion_text][fusion_title title_type=”text” rotation_effect=”bounceIn” display_time=”1200″ highlight_effect=”circle” loop_animation=”off” highlight_width=”9″ highlight_top_margin=”0″ before_text=”” rotation_text=”” highlight_text=”” after_text=”” title_link=”off” link_url=”” link_target=”_self” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” content_align_medium=”” content_align_small=”” content_align=”left” size=”3″ font_size=”” animated_font_size=”” fusion_font_family_title_font=”” fusion_font_variant_title_font=”” line_height=”” letter_spacing=”” text_shadow=”no” text_shadow_vertical=”” text_shadow_horizontal=”” text_shadow_blur=”0″ text_shadow_color=”” margin_top_medium=”” margin_right_medium=”” margin_bottom_medium=”” margin_left_medium=”” margin_top_small=”” margin_right_small=”” margin_bottom_small=”” margin_left_small=”” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” margin_top_mobile=”” margin_bottom_mobile=”” text_color=”” animated_text_color=”” gradient_font=”no” gradient_start_color=”” gradient_end_color=”” gradient_start_position=”0″ gradient_end_position=”100″ gradient_type=”linear” radial_direction=”center center” linear_angle=”180″ highlight_color=”” style_type=”default” sep_color=”” link_color=”” link_hover_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]

樂活探索 健康你我

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當你耐心閱讀完這篇文章，恭喜你已經對於跑步運動，有一定興趣與了解。

完整高效能的訓練，除了增進跑步技巧、心智鍛鍊外，飲食及適當水份補充非常重要，甚至間歇跑訓練及肝醣超補法等，都是跑者爭取好成績之進階訓練方法，期待大家「起而行」，跑出破PB（Personal Best）的人生！你的能量，超乎你想像！

[/fusion_text][fusion_imageframe image_id=”21454|large” max_width=”” sticky_max_width=”” skip_lazy_load=”” style_type=”” blur=”” stylecolor=”” hover_type=”none” bordersize=”” bordercolor=”” borderradius=”” align_medium=”none” align_small=”none” align=”center” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” lightbox=”no” gallery_id=”” lightbox_image=”” lightbox_image_id=”” alt=”” link=”” linktarget=”_self” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” filter_hue=”0″ filter_saturation=”100″ filter_brightness=”100″ filter_contrast=”100″ filter_invert=”0″ filter_sepia=”0″ filter_opacity=”100″ filter_blur=”0″ filter_hue_hover=”0″ filter_saturation_hover=”100″ filter_brightness_hover=”100″ filter_contrast_hover=”100″ filter_invert_hover=”0″ filter_sepia_hover=”0″ filter_opacity_hover=”100″ filter_blur_hover=”0″]https://market.carefoot.club/wp-content/uploads/2021/06/0d4015575f51b7f5000cf10cb51cbc18-1024×576.jpg[/fusion_imageframe][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” content_alignment_medium=”” content_alignment_small=”” content_alignment=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” font_size=”” fusion_font_family_text_font=”” fusion_font_variant_text_font=”” line_height=”” letter_spacing=”” text_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]

本文出處：政大EMBA校友會「創業主班友好協會」創刊號(2018年)

作者：林士聘

經歷：政大EMBA高階財金班96級風管組畢業、政大戈八A隊競賽選手、曾任校友會常務理事兼樂活組社團召集人、創業主班輔導員

(本文圖片來源：林士聘）

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