from physician to start. Also, to help to make sure that you're successful with this,

醫師討論過，他說沒問題才開始，為了讓跑步減重成功

you might want to consider looking into getting a sports nutritionist or dietitian. This person

可能也要找個運動營養師或是營養專家 指導

will make it a lot easier to help you with the direction in where you're going so that

幫你更輕鬆地運動減重，讓你可以

you reach your goals.

達到理想體重

Sometimes when you use running to lose weight you'll reach a plateau and this because you

用跑步減重有時會碰到停滯期

might be doing the same training program week after week. What you need to do at this point

很可能是因為每週都重覆同樣地訓練

is change your routine. Maybe you're not doing strength training on the side. Maybe you can

要改變你的常規訓練，不要只做重力訓練，可以

incorporate a speed workout or a hill workout. These things will challenge a different part

合併速度訓練或是上坡訓練，這些訓練會挑戰身體不同部位

of your body and get that fat burning system going to help challenge you a little more

使燃脂系統作用，會讓你想再多加把勁

and help you reach your goals.

達到減重的目標

So there are different things you can do with running to lose weight. Maybe you can increase

除了跑步 還有些事可幫助減重，像是增加

miles for your long runs. The longer you go over about an hour, hour and a half, your

跑步里程數、增加跑步時間，先超過一小時、再來一小時半

body start to incorporate a fat burning process. But a key part of that is that you actually

這些都會讓身體會開始燃脂，不過要特別注意

need to take calories in while you're running to help to continue that fat burning process.

跑步時要補充卡路里，能幫助持續燃脂

It seems counter productive but that's not exactly true. Fat burns in the flame of carbohydrates.

聽起來好像相反，事實上燃脂過程需要碳水化合物提供能量

So to keep that fat burning process going you need to actually take calories in. If

所以要持續燃脂實際上是需要攝取卡路里的

you're going for about 45 minutes to an hour, after that you want to start to take in about

如果計畫要跑45分到一小時，要每隔30分

100 calories maybe every 30 minutes, but keep that pace going.

攝取約100大卡，保持這樣的卡路里攝取量

To help with the weight loss try to vary up your running routine. Your body can actually

想要減重，可以試著改變跑步計劃，每週做相同訓練

get bored by doing the same workout each time, week after week. So vary it. You can do a

身體會開始覺得無聊，所以要有變化，你可以

speed workout one day a week, you can do a long run on your weekends, and maybe find

每週一次加速訓練，週末時來個長跑，也許週末前幾天

time for a tempo workout later in the week. So maybe speed, Tuesday, Wednesday. Tempo,

做節奏訓練。假設星期二、三速度訓練，星期四、五節奏訓練

Thursday or Friday and do your long run on the weekend. It'll challenge various parts

週末長跑，這樣可挑戰身體不同部位

of your body and keep that fat burning going so that you continue to lose weight

保持身體在燃脂狀態下，就可以持續減重