{"id":1214,"date":"2024-08-13T22:44:00","date_gmt":"2024-08-13T14:44:00","guid":{"rendered":"https:\/\/choozseo.com\/blog\/sport\/the-secret-to-ultra-jogging-how-to-avoid-heel-and-ankle-pain\/"},"modified":"2024-08-13T22:44:00","modified_gmt":"2024-08-13T14:44:00","slug":"the-secret-to-ultra-jogging-how-to-avoid-heel-and-ankle-pain","status":"publish","type":"post","link":"https:\/\/choozseo.com\/blog\/sport\/the-secret-to-ultra-jogging-how-to-avoid-heel-and-ankle-pain\/","title":{"rendered":"\u8d85\u6162\u8dd1\u7684\u5967\u79d8\uff1a\u5982\u4f55\u907f\u514d\u8173\u8ddf\u75db\u8207\u8173\u8e1d\u75db"},"content":{"rendered":"<p>\u96a8\u8457\u5065\u5eb7\u610f\u8b58\u7684\u63d0\u5347\uff0c\u8d8a\u4f86\u8d8a\u591a\u7684\u4eba\u958b\u59cb\u6295\u8eab\u65bc\u8dd1\u6b65\u9019\u9805\u904b\u52d5\u3002\u7136\u800c\uff0c\u8dd1\u6b65\u6240\u5e36\u4f86\u7684\u6a02\u8da3\u8207\u5065\u5eb7\u76ca\u8655\uff0c\u537b\u5e38\u5e38\u4f34\u96a8\u8457\u4e00\u4e9b\u904b\u52d5\u50b7\u5bb3\uff0c\u50cf\u662f\u8173\u8ddf\u75db\u548c\u8173\u8e1d\u75db\u7b49\u3002\u70ba\u4e86\u6e1b\u5c11\u9019\u4e9b\u4e0d\u9069\uff0c\u8d85\u6162\u8dd1\uff08Ultra Slow Running\uff09\u84ec\u52c3\u767c\u5c55\uff0c\u6210\u70ba\u4e00\u7a2e\u6709\u6548\u7684\u8dd1\u6b65\u524d\u7f6e\u8a13\u7df4\u65b9\u6cd5\u3002\u9019\u7bc7\u6587\u7ae0\u5c07\u63a2\u8a0e\u8d85\u6162\u8dd1\u7684\u6280\u5de7\u3001\u5982\u4f55\u907f\u514d\u8173\u8ddf\u8207\u8173\u8e1d\u75db\uff0c\u4ee5\u53ca\u5176\u7368\u7279\u7684\u8457\u5730\u65b9\u5f0f\u3002<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_79_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"\u986f\u793a\/\u96b1\u85cf\u5167\u5bb9\u76ee\u9304\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/choozseo.com\/blog\/sport\/the-secret-to-ultra-jogging-how-to-avoid-heel-and-ankle-pain\/#%E8%B6%85%E6%85%A2%E8%B7%91%E7%9A%84%E6%A6%82%E5%BF%B5%E8%88%87%E6%8A%80%E5%B7%A7\" >\u8d85\u6162\u8dd1\u7684\u6982\u5ff5\u8207\u6280\u5de7<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/choozseo.com\/blog\/sport\/the-secret-to-ultra-jogging-how-to-avoid-heel-and-ankle-pain\/#%E9%87%8D%E9%BB%9E%E6%8A%80%E5%B7%A7\" >\u91cd\u9ede\u6280\u5de7<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/choozseo.com\/blog\/sport\/the-secret-to-ultra-jogging-how-to-avoid-heel-and-ankle-pain\/#%E9%87%8D%E8%A6%81%E7%9A%84%E8%91%97%E5%9C%B0%E6%96%B9%E5%BC%8F%E6%AF%94%E8%BC%83\" >\u91cd\u8981\u7684\u8457\u5730\u65b9\u5f0f\u6bd4\u8f03<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/choozseo.com\/blog\/sport\/the-secret-to-ultra-jogging-how-to-avoid-heel-and-ankle-pain\/#%E8%B6%85%E6%85%A2%E8%B7%91%E5%A6%82%E4%BD%95%E9%81%BF%E5%85%8D%E8%85%B3%E8%B7%9F%E7%97%9B%E8%88%87%E8%85%B3%E8%B8%9D%E7%97%9B\" >\u8d85\u6162\u8dd1\u5982\u4f55\u907f\u514d\u8173\u8ddf\u75db\u8207\u8173\u8e1d\u75db<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/choozseo.com\/blog\/sport\/the-secret-to-ultra-jogging-how-to-avoid-heel-and-ankle-pain\/#%E7%A9%BF%E8%91%97%E5%BB%BA%E8%AD%B0\" >\u7a7f\u8457\u5efa\u8b70<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/choozseo.com\/blog\/sport\/the-secret-to-ultra-jogging-how-to-avoid-heel-and-ankle-pain\/#%E8%AA%BF%E6%95%B4%E8%B7%91%E6%AD%A5%E6%AD%A5%E9%A0%BB\" >\u8abf\u6574\u8dd1\u6b65\u6b65\u983b<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/choozseo.com\/blog\/sport\/the-secret-to-ultra-jogging-how-to-avoid-heel-and-ankle-pain\/#%E9%8D%9B%E9%8D%8A%E8%82%8C%E8%82%89%E5%8A%9B%E9%87%8F\" >\u935b\u934a\u808c\u8089\u529b\u91cf<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/choozseo.com\/blog\/sport\/the-secret-to-ultra-jogging-how-to-avoid-heel-and-ankle-pain\/#%E7%B8%BD%E7%B5%90\" >\u7e3d\u7d50<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/choozseo.com\/blog\/sport\/the-secret-to-ultra-jogging-how-to-avoid-heel-and-ankle-pain\/#%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C\" >\u5e38\u898b\u554f\u984c<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"%E8%B6%85%E6%85%A2%E8%B7%91%E7%9A%84%E6%A6%82%E5%BF%B5%E8%88%87%E6%8A%80%E5%B7%A7\"><\/span>\u8d85\u6162\u8dd1\u7684\u6982\u5ff5\u8207\u6280\u5de7<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u8d85\u6162\u8dd1\u53ef\u4ee5\u8aaa\u662f\u6162\u8dd1\u7684\u524d\u7f6e\u8a13\u7df4\uff0c\u5c0d\u65bc\u4e0b\u80a2\u808c\u529b\u548c\u8010\u529b\u8f03\u5dee\u7684\u521d\u5b78\u8005\u5c24\u5176\u63a8\u85a6\u3002\u5efa\u8b70\u5728\u958b\u59cb\u4e00\u822c\u6162\u8dd1\u524d\uff0c\u5148\u9032\u884c\u4e00\u500b\u6708\u7684\u8d85\u6162\u8dd1\u8a13\u7df4\uff0c\u9019\u6a23\u80fd\u63d0\u5347\u5fc3\u80ba\u8010\u529b\uff0c\u70ba\u4ee5\u5f8c\u7684\u6162\u8dd1\u5960\u5b9a\u57fa\u790e\u3002<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%E9%87%8D%E9%BB%9E%E6%8A%80%E5%B7%A7\"><\/span>\u91cd\u9ede\u6280\u5de7<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li>\n<p><strong>\u4e0a\u534a\u8eab\u59ff\u52e2<\/strong>\uff1a\u904b\u52d5\u6642\uff0c\u4fdd\u6301\u4e0a\u534a\u8eab\u633a\u76f4\uff0c\u4e0d\u8981\u542b\u80f8\u99dd\u80cc\uff0c\u773c\u775b\u76f4\u8996\u524d\u65b9\uff0c\u624b\u81c2\u81ea\u7136\u64fa\u52d5\u3002<\/p>\n<\/li>\n<li>\n<p><strong>\u8457\u5730\u65b9\u5f0f<\/strong>\uff1a\u8d85\u6162\u8dd1\u5f37\u8abf\u524d\u8173\u638c\u5148\u8457\u5730\uff0c\u9019\u6a23\u4e0d\u4f46\u6e1b\u5c11\u4e86\u5f15\u8d77\u8173\u8ddf\u75db\u548c\u819d\u84cb\u75db\u7684\u53ef\u80fd\u6027\uff0c\u9084\u80fd\u964d\u4f4e\u5730\u9762\u53cd\u4f5c\u7528\u529b\u5c0d\u4e0b\u80a2\u7684\u885d\u64ca\u3002<\/p>\n<\/li>\n<li>\n<p><strong>\u819d\u84cb\u5fae\u5f4e<\/strong>\uff1a\u5728\u8dd1\u6b65\u6642\u4fdd\u6301\u819d\u84cb\u5fae\u5fae\u5f4e\u66f2\uff0c\u907f\u514d\u5b8c\u5168\u6253\u76f4\uff0c\u4ee5\u6e1b\u5c11\u5c0d\u4eba\u9ad4\u95dc\u7bc0\u7684\u8ca0\u64d4\u3002<\/p>\n<\/li>\n<li>\n<p><strong>\u8173\u8ddf\u8207\u5c0f\u817f\u808c\u8089\u7684\u95dc\u4fc2<\/strong>\uff1a\u96d6\u7136\u8d85\u6162\u8dd1\u9f13\u52f5\u524d\u8173\u638c\u5148\u8457\u5730\uff0c\u4f46\u96a8\u8457\u67d0\u4e9b\u60c5\u6cc1\uff0c\u5f8c\u8173\u8ddf\uff08Heel\uff09\u4e5f\u6703\u843d\u5730\u3002\u5728\u6b64\u6642\uff0c\u61c9\u7559\u610f\u5c0f\u817f\u548c\u963f\u57fa\u91cc\u65af\u8171\u7684\u75b2\u52de\u611f\uff0c\u9019\u662f\u56e0\u70ba\u4e0d\u7576\u7684\u529b\u91cf\u50b3\u5c0e\u53ef\u80fd\u6703\u5c0e\u81f4\u6162\u6027\u75bc\u75db\u3002<\/p>\n<\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"%E9%87%8D%E8%A6%81%E7%9A%84%E8%91%97%E5%9C%B0%E6%96%B9%E5%BC%8F%E6%AF%94%E8%BC%83\"><\/span>\u91cd\u8981\u7684\u8457\u5730\u65b9\u5f0f\u6bd4\u8f03<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<table>\n<thead>\n<tr>\n<th>\u65b9\u5f0f<\/th>\n<th>\u63cf\u8ff0<\/th>\n<th>\u512a\u9ede<\/th>\n<th>\u7f3a\u9ede<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>\u524d\u8173\u638c\u8457\u5730<\/td>\n<td>\u8eab\u9ad4\u91cd\u5fc3\u5411\u524d\uff0c\u8173\u638c\u5148\u843d\u5730<\/td>\n<td>\u6e1b\u5c11\u5730\u9707\u885d\u64ca\uff0c\u4fdd\u8b77\u95dc\u7bc0<\/td>\n<td>\u521d\u5b78\u8005\u8f03\u96e3\u638c\u63e1<\/td>\n<\/tr>\n<tr>\n<td>\u8173\u8ddf\u8457\u5730<\/td>\n<td>\u50b3\u7d71\u8dd1\u6b65\u65b9\u5f0f\uff0c\u8173\u8ddf\u5148\u63a5\u89f8\u5730\u9762<\/td>\n<td>\u7c21\u55ae\u6613\u5b78\uff0c\u7b26\u5408\u81ea\u7136\u6b65\u4f10<\/td>\n<td>\u5bb9\u6613\u9020\u6210\u819d\u84cb\u53ca\u8173\u8ddf\u7684\u75db\u695a<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2><span class=\"ez-toc-section\" id=\"%E8%B6%85%E6%85%A2%E8%B7%91%E5%A6%82%E4%BD%95%E9%81%BF%E5%85%8D%E8%85%B3%E8%B7%9F%E7%97%9B%E8%88%87%E8%85%B3%E8%B8%9D%E7%97%9B\"><\/span>\u8d85\u6162\u8dd1\u5982\u4f55\u907f\u514d\u8173\u8ddf\u75db\u8207\u8173\u8e1d\u75db<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u5728\u9032\u884c\u8d85\u6162\u8dd1\u8a13\u7df4\u7684\u904e\u7a0b\u4e2d\uff0c\u82e5\u9047\u5230\u8173\u8ddf\u75db\u8207\u8173\u8e1d\u75db\u7684\u554f\u984c\uff0c\u61c9\u8003\u616e\u4ee5\u4e0b\u5e7e\u7a2e\u9810\u9632\u8207\u4fee\u5fa9\u7b56\u7565\uff1a<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%E7%A9%BF%E8%91%97%E5%BB%BA%E8%AD%B0\"><\/span>\u7a7f\u8457\u5efa\u8b70<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>\n<p><strong>\u5408\u9069\u7684\u896a\u5b50<\/strong>\uff1a\u4f7f\u7528\u5177\u5438\u6c57\u6392\u6fd5\u529f\u80fd\u7684\u539a\u896a\u6216\u4e94\u8dbe\u896a\uff0c\u53ef\u6e1b\u5c11\u8173\u5e95\u6469\u64e6\u4e26\u63d0\u9ad8\u7a69\u5b9a\u5ea6\uff0c\u964d\u4f4e\u53d7\u50b7\u98a8\u96aa\u3002<\/p>\n<\/li>\n<li>\n<p><strong>\u9078\u64c7\u5408\u9069\u7684\u978b\u5b50<\/strong>\uff1a\u9078\u64c7\u5177\u6709\u826f\u597d\u6e1b\u9707\u529f\u80fd\u7684\u8dd1\u978b\uff0c\u53ef\u4ee5\u6709\u6548\u5438\u6536\u5730\u9762\u885d\u64ca\uff0c\u6e1b\u5c11\u8173\u8e1d\u8207\u8173\u8ddf\u7684\u75db\u611f\u3002<\/p>\n<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"%E8%AA%BF%E6%95%B4%E8%B7%91%E6%AD%A5%E6%AD%A5%E9%A0%BB\"><\/span>\u8abf\u6574\u8dd1\u6b65\u6b65\u983b<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>\n<p><strong>\u8a2d\u5b9a\u6b65\u983b<\/strong>\uff1a\u5229\u7528\u624b\u6a5f\u61c9\u7528\u7a0b\u5f0f\u8a2d\u5b9a\u6b65\u983b\u65bc180\u6b65\/\u5206\u9418\uff0c\u53ef\u4ee5\u4fdd\u6301\u7a69\u5b9a\u7684\u904b\u52d5\u7bc0\u594f\uff0c\u6e1b\u5c11\u53d7\u50b7\u6a5f\u7387\u3002<\/p>\n<\/li>\n<li>\n<p><strong>\u907f\u514d\u904e\u5ea6\u4f7f\u7528<\/strong>\uff1a\u96d6\u7136\u8d85\u6162\u8dd1\u7684\u5f37\u5ea6\u76f8\u5c0d\u8f03\u4f4e\uff0c\u4f46\u9577\u6642\u9593\u7684\u904e\u5ea6\u4f7f\u7528\u4ecd\u53ef\u80fd\u5f15\u767c\u8db3\u5e95\u7b4b\u819c\u708e\u7b49\u554f\u984c\u3002\u5efa\u8b70\u6bcf\u9031\u8dd1\u6b65\u6b21\u6578\u4ee52-3\u6b21\u70ba\u4f73\uff0c\u4e26\u5728\u8a13\u7df4\u5f8c\u9069\u7576\u4f11\u606f\u3002<\/p>\n<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"%E9%8D%9B%E9%8D%8A%E8%82%8C%E8%82%89%E5%8A%9B%E9%87%8F\"><\/span>\u935b\u934a\u808c\u8089\u529b\u91cf<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>\n<p><strong>\u52a0\u5f37\u5c0f\u817f\u53ca\u8db3\u5e95\u808c\u8089\u7684\u8a13\u7df4<\/strong>\uff1a\u900f\u904e\u9069\u7576\u7684\u529b\u91cf\u8a13\u7df4\uff0c\u63d0\u5347\u8173\u90e8\u808c\u8089\u7684\u529b\u91cf\u8207\u7a69\u5b9a\u6027\uff0c\u907f\u514d\u56e0\u70ba\u808c\u8089\u75b2\u52de\u5c0e\u81f4\u7684\u75bc\u75db\u3002<\/p>\n<\/li>\n<li>\n<p><strong>\u62c9\u7b4b\u904b\u52d5<\/strong>\uff1a\u5728\u8dd1\u6b65\u524d\u5f8c\u9032\u884c\u71b1\u8eab\u8207\u62c9\u7b4b\uff0c\u6709\u52a9\u65bc\u6539\u5584\u808c\u8089\u5f48\u6027\uff0c\u6e1b\u5c11\u53d7\u50b7\u6a5f\u7387\u3002<\/p>\n<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"%E7%B8%BD%E7%B5%90\"><\/span>\u7e3d\u7d50<span 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