Don't rush or run uphills. and downhills.

不耍奔跑上山或下山。

"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。

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。

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。

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。

Toenails - Trim your toenails straight across and filethem smooth. Rough edges will catch on your socks and help cause black toenailsand toe blisters, especially on downhills.

脚指甲-修剪指甲并用锉刀磨平指甲，趾甲的粗糙边缘会卡住你的袜子并让导致黑指甲和脚趾水泡产生，尤其是跑下坡时。