downhills

In addition to changing surfaces , a typical cross-country course may also involve twists and turns and short — but steep — uphills and downhills .

除了路面变化，越野赛道通常还曲折蜿蜒，并且有短而陡的上下坡。

In fact , research has shown that running downhills can give your pace a lift .

实际上，研究已经正明，下坡跑可以提高您的速度。

" The downhills definitely took a toll ," he says .

“肯定是下坡跑惹的祸，”他说。

Add downhills to your routine a little at a time , says Daniels .

您应该在常规训练中一点点地加入下坡跑，Daniels说。

" Now , I don 't get as fatigued as much on downhills ," he says .

“现在，我下坡没有以前那样疲惫了，”他说。

And be sure to back off of downhills in the two weeks or so before a target race , he adds .

他还说，记住，在目标赛事之前2周左右，减少下坡跑强度。

By incorporating downhills into your training , you can weather them better and bounce back from them sooner .

在训练中添加下坡跑之后，您可以更好地适应下坡跑，更快地完成下坡跑的过渡。

Practice your goal race pace on downhills , and develop an awareness of what that pace feels like compared to flat terrain or uphills .

在下坡跑时，练习您的目标比赛配速，提高您，相对于平地跑或上坡跑，对该配速感觉的意识。

" Everyone underestimates downhills , generally because they don 't present much of a challenge to negotiate ," says coach and exercise physiologist Jack Daniels , Ph.D.

“所有的人都低估了下坡跑，主要是因为它们暗藏杀机，”教练和运动生理学家，JackDaniels博士说。

Through the uphills and downhills of my life , I 've come to realise that I didn 't really ever own my own life . And neither did most of the others .

在生活的坎坷中，我慢慢看清了，原来曾经的我并没有拥有自己的生活，就和很多人一样。