Friday, March 31, 2023
Joy Louise Johnson
Joy Louise Johnson (FCAHS) is the 10th President and Vice-Chancellor of Simon Fraser University in Burnaby, British Columbia, Canada. A health scientist and researcher in gender and health, she became the first woman to be appointed Vice-President Research at Simon Fraser in 2014.
Academic work and life[edit]
Johnson graduated with a Ph.D. degree in Nursing from the University of Alberta in 1993.[2] She worked as a nurse at St. Paul's Hospital and other facilities before returning to graduate school.[2][3]
From 2003 to 2007, she was the University of British Columbia (UBC) Unit Director, Centre for Addictions Research of BC.[2] From 2008 to 2014, she was the Scientific Director for the Institute of Gender and Health of the Canadian Institutes of Health Research.[4] Johnson held a professorship in the University of British Columbia, School of Nursing, with a focus on health promotion and health behaviour change.[5] Johnson served on the boards of the Women's Health Research Institute, the Michael Smith Foundation for Health Research, and Innovate BC.
In 2014, she became Simon Fraser University's first female Vice President of Research,[6] succeeding Mario Pinto.[7] In 2020, she was appointed to succeed Andrew Petter as President of the university.[8]
Thursday, March 30, 2023
How do I inspect for bed bugs?
如何检查是否有臭虫？ (How do I inspect for bed bugs?)
如果您认为家里有臭虫，需要进行一次彻底的检查，以查看臭虫是否存在以及它们 的扩散程度。首先从您睡觉的地方开始。在确定没有臭虫出没的迹象之前， 请先搬出。
准备以下工具，帮助您找到并清除臭虫：
- 手电筒，用于照看黑暗的角落和裂缝以及深色表面。有时，灯光会使臭虫吓一跳 。它们会停止移动数分钟，然后快速爬走，远离灯光。
- 放大镜，便于您寻找并确认臭虫。
- 窄片工具，例如旧信用卡或薄腻子刀，可将臭虫从裂缝和裂隙处赶出。
- 塑料袋，用于放置并丢弃您找到的所有臭虫。
- 纸巾，用于清除并压扁臭虫
- 带有窄缝吸尘头的吸尘器，可在发现臭虫时用真空抽吸臭虫。
- 一桶肥皂水和海绵，用于清洗臭虫留下的痕迹（如床垫上的棕色或红色斑点） 。这样可以更加容易地观察到臭虫的新痕迹。
查看以下地点以及臭虫可能躲藏的任何其他地点：
- 床：沿着床垫接缝、床垫和弹簧床架之间以及床框各面（包括底部和床头板 背面） 检查。
- 卧室内的其他家具：抽屉滑槽、抽屉底部、家具部件之间的任何隐藏裂缝和裂 隙及接合处。
- 房间：沿着踢脚板和其他镶边（如，墙壁和门周围）检查。检查画框背面或墙 上挂着的任何其他物品，包括干板墙裂缝和破裂的壁纸内侧。
- 检查小件物品内部与底部，如书本、闹钟、玩具和房间内的任何其他小物品。 移至下一间房，重复上述检查步骤。
完成检查和清洁后，您就可以了解臭虫的扩散程度。
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Shannon Rogers | Crunchbase
As Global Relay's President & General Counsel, Shannon provides Global Relay with a unique combination of legal expertise and business acumen, and a talent for developing and executing on business opportunities. She is responsible for Global Relay's business strategy and business development. Over Global Relay's history, Shannon
has been integral in establishing Global Relay's strong business relationships and global distribution network. Shannon also directs all aspects of Global Relay's legal affairs, leads the day-to-day operations of the Legal Team, and oversees the Compliance, Audit & eDiscovery Team, who are charged with customer compliance related to the archiving, monitoring, auditing, eDiscovery, privacy and business continuity requirements of highly regulated industries such as those governed by the SEC, FINRA, Sarbanes-Oxley, FRCP, IIROC (Canada), FCA (UK), and HIPAA. With Global Relay's international focus, Shannon plays a pivotal role in privacy and international jurisdictional issues related to data protection.
Shannon was named Pacific Region Entrepreneur of the Year for 2013 by Ernst & Young in the Business-to-Business Products and Services Category. She was ranked #1 among Canada's Top Women Entrepreneurs by the Profit W100 in 2011 and #2 in 2012. Shannon was also the recipient of Business in Vancouver`s 2013 Influential Women in Business Award and has been named to the "Top 10 Influential Women in BC Tech" (BC Tech Magazine 2013), "Top 40 Lawyers Under 40" (Lexpert 2006), and the "Forty under 40" (BIV 2007), honoring Vancouver's top entrepreneurs under age 40.
Shannon holds both a common law (LLB) degree and a civil law degree (BCL) from McGill University, and a Bachelor degree in Political Science from University of Victoria.
She began her career as a business and securities lawyer at McCarthy Tetrault in Toronto and Borden Ladner Gervais in Vancouver before leaving large law firm practice to join Global Relay as its fourth employee.
7 onsites 7 offers | 2022, June 7 | Blind.com
Have always used Blind to get great insights into my industry, wanted to share my recent job search results and materials I used for studying.
I have 6 yoe with TC 530k and tried to break into staff level this time around. Prepared 1 month with a mix of LC, system design, and behavioral preparation. I knew that my yoe is low, so will be a uphill battle. I ended up doing 7 onsites and got 7 offers (some senior, some staff). Sharing the resources that helped me be successful.
— LEETCODE —
Always ask clarifying questions, they are meant to be vague.
Tech Interview Handbook (solve 50 suggested LCs multiple times)
https://www.techinterviewhandbook.org/software-engineering-interview-guide/
Grokking Coding Interview:
https://www.educative.io/courses/grokking-the-coding-interview
I always try to solve each question myself before looking at answers. After struggling with certain topics, I found some youtube resources that were really helpful.
Graph problems: https://youtu.be/tWVWeAqZ0WU
Kahn’s topsort: https://youtu.be/cIBFEhD77b4
Dijkstra’s shortest path: https://youtu.be/pSqmAO-m7Lk
Kruskal’s MST: https://youtu.be/JZBQLXgSGfs
Union find: https://youtu.be/ibjEGG7ylHk
Dynamic programming: https://youtu.be/oBt53YbR9Kk
I would say 1/2 of my coding questions was graph related, and I used topsort, MST, union find during my interviews so its worth knowing them well.
Really great resource on Binary Search (especially for harder variants): https://leetcode.com/discuss/general-discussion/786126/Python-Powerful-Ultimate-Binary-Search-Template.-Solved-many-problems
Quite a few LC hards involve binary search as part of its solution, but its non-obvious.
At staff level, you are expected to have great communication, come up with one or more high level solutions in reasonable time with space and time complexity, implement mostly correct, and check for errors independently.
— SYSTEM DESIGN —
Always ask clarifying questions, they are meant to be vague.
Number 1 tip: Pay for mock interviews, take extensive notes, study, pay for more interviews. I used igotanoffer.com. Try booking different interviewers, they have different expectations, communication, friendliness.
Grokking system design: https://www.educative.io/courses/grokking-the-system-design-interview
It’s good to complete grokking, but in practice its a little too shallow for staff level.
Watch all videos and take notes from this channel: https://youtube.com/c/SystemDesignInterview
Most other channels like Exponent are actually not great examples of a good interviewee for staff level.
Read papers on Dynamo, BigTable, MapReduce, Cassandra, Raft, Lamport Clocks, etc.
A lot of material written by this Medium writer is great: https://medium.com/@kousiknath
Memorize Jeff Dean’s latency numbers: https://gist.github.com/jboner/2841832
If you have time, read DDIA: https://dataintensive.net
I memorized mnemonics for structure of how I execute my interview, as well as for each topic. Like OSI model, caching strategies, load balancing strategies, database types, etc. You need to make up your own in order to ingrain them.
Number 2 tip: Every system design question has a point of contention. Is it storage? Latency? Where will the system start to break? This is pivotal to figure out asap.
Basic structure:
Requirements (functional / non-functional)
Estimations (focus on contention point)
System API
Data model
High level design (core components)
Detailed design (ask where to dive in)
Bottlenecks (scale, redundancy, SPOFs, metrics, logs, alerts, dashboards, pagerduty, deployment, failure scenarios)
As staff level interviewee, you are expected to lead the interview and provide alternatives, weigh pros & cons of each approach and commit to one with justification. Outside of typical system design topics, staff level also needs to consider costs, system complexity, and business aspects (e.g. CDN too expensive for free tier).
For most interviewers, you should be familiar with at least one database technology for each category (key value, document, columnar, relational, etc). For Google, they typically want you to design from fundamentals instead of using off the shelf technologies.
I mastered using excalidraw for my system design interviews and always ask if I can use it instead: https://excalidraw.com
Number 3 tip: Listen intently to interviewer when they speak and take their hints.
— BEHAVIORAL —
Prepare an introduction about yourself. Keep it short and sweet, highlighting background and - a major accomplishment. (Don’t be afraid to sell yourself)
Grokking the behavioral: https://www.educative.io/courses/grokking-the-behavioral-interview
The resource itself isn’t that useful but should prepare answers from your own experience and recording yourself. Take time to reflect on your past few years and make sure you have answers about conflict, projects you led, giving/receiving feedback, and challenges you solved. Don’t lie.
STAR is a good structure for your stories but I learned a better story shape from this YouTuber.
U shape story: https://youtu.be/hU6BVxtGd5g
Read “Staff Engineer”: https://staffeng.com/book
For each company, make sure you know their products, their company motto and values. I kept notes which I read a few mins before my onsite starts. Prepare plenty of questions to ask.
— OFFERS —
Current TC 530k (Senior)
AtoB (Senior/Staff)
TC 325k
Base 200k, Options 500k over 4 years
Notes: Hard to evaluate startup offer, it felt too low and risky for me.
Airbnb G9 (Senior)
TC 450k
Base 225k, RSU 825k over 4 years, Sign on 80k
Notes: I did an uplevel round for staff after onsite. Recruiter said based on interviewing perf, the team will vouch for me for staff. After uplevel round, they said I did well but team wants to be conservative so no staff offer. I passed on the senior offer.
Google L5 (Senior)
TC ~480k
Notes: No actual numbers. I did a L6 onsite, went on and matched a team for TLM role. HC came back down leveling citing YOE but with highest verbal offer. I passed on the senior offer.
Roblox IC4 (Senior/Staff)
TC ~560k
Notes: No actual numbers. Roblox had the most rounds out of everybody. Kept pushing me to share numbers saying they want to beat them all and put together an offer only once. I shared staff level expectations (IC5) and eventually shared my highest numbers because they wouldn’t proceed. They came back saying IC5 needs 10 yoe and that I should take the other offers.
Snap L5 (Staff?)
TC 576k
Base 225k, Bonus 34k/year, RSU 940k over 3 years, Sign on 15k
Notes: Not sure if Snap L5 is staff but that is what they said it maps to. Negotiated from 550k and apparently this is the max.
Stripe L4 (Staff)
TC 690k
Base 250k, Bonus 40k/year, RSU 380k/year, Sign on 80k
Notes: Originally got L3 (Senior) offer but persuaded recruiter to try staff loop. Passed staff loop and then negotiated from 650k.
Quant firm
TC 800k
Base 210k, Bonus 590k/year
Notes: Didn’t think I’d get it but I somehow I did it. Questions similar to regular FANG. Negotiated from 750k. I ended up taking this offer because it’s cash and I’m concerned about recession.
Always negotiate! And try to get multiple offers as that is the best form of leverage. Read this:
https://haseebq.com/my-ten-rules-for-negotiating-a-job-offer/
Financial post | Recipient, Shannon Rogers, Global Relay
CGCA 2015: Shannon Rogers opts for business over law
Shannon Rogers walked away from law in 2003 to join a three-person tech start up. Global Relay now has $50 million in annual sales and more than 380 employees
Published Jun 05, 2015 • 5 minute read
Shannon Rogers rolled the dice and won. She threw away a comfortable career as a securities lawyer in 2003 to join a three-person tech start up, Global Relay Communications Inc.
It was a big gamble. The company had minimal revenue and she took no salary.Today, that company has topped $50 million in sales and now employs more than 380 people with offices in Vancouver, New York, Chicago, Halifax, London, Singapore and Raleigh, N.C.
And yes, Rogers, president and general counsel, now earns a salary. She is also the recipient of the 2015 Canadian General Counsel Award in business achievement.
Global Relay sits in a sweet spot, providing archiving and compliance messaging solutions for financial services and healthcare firms, including help with eDiscovery, big data and the cloud.
More than 20,000 customers in 90 countries, including 22 of the world’s top 25 banks, use its solutions.
Rogers said like many Canadian tech companies, Global Relay “had a hard time starting in Canada and went international. We had to prove ourselves.”
At press time, Global Relay was close to signing one of Canada’s Big Five banks, which would be a Canadian break-through for the global company.
When she joined Global Relay as the third employee, the dotcom bubble had burst and investment was hard to find. But email and digital communications were starting to soar. It was also a time when the financial markets had just come through a round of scandal with the likes of Enron and WorldCom. It meant that financial regulators were clamping down and companies needed email compliance services.
For Rogers, the move to the executive offices was timely. The company had good technology and a vision, but lacked the know-how on how to make it happen. Her corporate law background and willingness to cold call and make sales helped mould the operation into a viable venture.
Rogers is responsible for legal compliance, business development, partnerships and distribution and corporate governance.
She admits her move to business from law was “not the normal approach.” Lawyers usually slide into a well-paying job, oftentimes on the legal side, and transition over to the business offices.
Instead, she got her MBA in the boardroom of the largest financial institutions as she slugged it out with them over contracts and service level agreements and helped drive sales.
That experience is not lost on her. Today, she has a team of five lawyers internally, but she “doesn’t let them do pure legal.” Rather, they are exposed to all aspects of the company.
“I had to grow up in the business and build these things. Now that I have a team, I make them do the same thing and sit in every part of the company and learn the business. You’ll be a way better lawyer if you understand all facets of the business.”
One thing lawyers have to do as they transition to business adviser, she says, is to “let go of some of that traditional way of legal thinking. You have to understand risk, but have a willingness to take risk. You’re one of the decision-makers. You have to deal with that risk.”
训练篇-跑半马该如何训练
A.跑量
跑量，简单来说，就是你在一定时间内累积的跑步里程。累积里程长就表明你的跑量足够多，相反跑步里程很短的话就表明你的跑量严重不足。积累跑量，是每一位跑者最为基础的跑步训练。不同阶段的跑者，也都有着相应的跑量要求。比如，在参加半马或全马比赛前，你没有达到最基本的跑量要求的话，比赛中不仅容易跑崩，甚至会出现不可预估的危险。
同时，跑量与耐力也有着非常直接的关联。大跑量不仅可以增强心肺能力和循环系统，还能提高你的有氧能力。当你的跑量足够大，身体的耐力也会变得更强，从而带来的好处就是你的跑步成绩也会越来越好。
B.配速
配速，也是很多跑者耳熟能详的名词。配速是指在长跑运动中，每跑1公里所花费的时长。比如，你跑5公里花费了30分钟，那么你的每公里平均配速就是6分钟。跑步配速的快慢，会直接影响到你的马拉松比赛成绩。如果采用不适当的跑步节奏，会容易导致你在比赛前期就大量消耗糖原，让撞墙期提前。
其实，配速最主要的作用是让你均匀地分配体力，以最理想的成绩完成比赛。匀速跑是最省力的运动节奏，我们可以根据目标成绩计算出一个配速表，然后一公里一公里完成既定计划，最终实现目的，这就是配速的意义。
C.常见的速度训练方法有哪些？
a.最大摄氧量训练
最大摄氧量通常可以当成是一个跑者的耐力指标。数值越高代表身体可以利用更多氧量、产生更多能量，跑步的速度自然更快。优秀长跑选手的最大摄氧量通常会超过70ml/kg/min，也就是说在最激烈的运动状况下，每分钟每公斤体重可以消耗70毫升的氧气。
跑者最经常听到的就是MAF180训练法，这是一种能提升心脏泵血能力、单位血液的携氧能力以及运动中代谢脂肪供能的效率，可以显著提升长跑成绩的训练方法。简单说MAF180训练法就是：用180减去跑步者的年龄，得出的数字就是最大有氧心率上限，这个数字再减10就是最最大有氧心率的下限，跑步时候把心率控制在这个区间，尽量接近上限。如果身体有慢性病或旧伤，整个区间下移5-10个点。
b.乳酸阈值训练
在进行乳酸阈值训练时，强度应该要落在最大心率的85~92%之间，此时乳酸产生的量会刚好等于排除的量，也就是到达了乳酸大量堆积前的临界点。通过这种训练可以提升身体对乳酸的耐受程度，让我们以更快的配速维持更久。乳酸阈值训练通常会分为间歇跑和节奏跑。间歇跑的特点是短时间、多趟数、再配合短的休息。例如，1公里重复6次，每趟之间的休息时间大概是跑步时间的1/4或1/5。而节奏跑通常会是持续20分钟以上，这对训练乳酸阈值的效果更佳。
c.阶梯跑训练
顾名思义，阶梯跑就是阶梯性提高速度的跑法。开始以比较慢的速度跑，每一阶段（1公里或者2公里甚至3公里）加快一次配速，一般加5秒或者10秒。比如跑10公里，从530开始，每公里提高10秒，最后1公里可以达到4分配速。这种训练方法的好处是开始慢有助于把身体完全活动开，然后逐步加速，这样不容易受伤，同时最后阶段的快速跑也可以提高最大摄氧量，使成绩得以较快提升。
初跑者宜采用2到3公里的阶段提速，每公里提速幅度不要太大，中级和高级跑者提速幅度可以适当大一些。这种训练方法特别适合跑龄不长又想提高成绩的跑者。需要强调的是：采取这种跑法刚开始一定要慢，而且速度要均匀的提高，如果时快时慢，那就达不到想要的训练效果。
d.无氧间歇跑训练
常见的间歇跑训练有400米间歇跑，800米间歇跑，1公里间歇跑等。间歇跑对于提高跑者的最大摄氧量，进而提高速度和速度耐力都有很重要的作用，也是提高跑步成绩的最常用训练手段。在进行间歇跑训练前一定要充分的热身，同时前两个阶段不要跑太快，每次练习之间成绩差异也不要太大，不要使用全力，宜用全部能力的85%-90%进行。如果用心率表监测的话，一般保持在180左右，不要超过190。
间歇跑一堂训练课一般练习8-10次，太频繁的联系容易受伤，太少又达不到效果，每次之间休息3-5分钟。也可以看心率表，当心率降到110-120之间开始第二次练习。间歇跑的间歇跑强度较大，对于心肺功能和各部位力量要求都很高，所以需要较好的训练基础。同时，练习次数不宜太多，一般一周练一次即可，建议能力不足的跑者，不要盲目地去练习。
A.耐力对于跑者，意味着什么？
很多跑友在长跑比赛或训练中，容易在后程出现体力耗尽，呼吸困难，肌肉无力的状况，甚至在比赛快结束时不能继续支撑，无奈放弃。要想让我们的长跑进行的更顺畅，耐力是长跑运动中必不可少的一项能力。每个跑者都希望提高自己的跑步耐力，因为耐力能决定你能跑多远、跑多快。对新手来说是跑得更远，而对于经验丰富的跑者来说，需要提高的是速度耐力，以一定的配速持续跑更多里程。
耐力训练方法较多，而且各种方法都有其各自的特点，只是在练习强度、持续时间、间歇时间与方式、重复次数等因素的组合上有不同。通常跑步耐力分成有氧耐力和无氧耐力。有氧耐力是指长时间进行有氧供能的工作能力，又称一般耐力，负荷强度为人体最大负荷强度的75%—85%，心率一般在140—170次/分。无氧耐力是指身体在缺氧状态下，长时间对肌肉收缩供能的工作能力。常采用短时间，最大用力和短暂休息的重复运动的方法进行。
B.常见的耐力训练方法有哪些？
a.长距离慢跑训练（LSD）
长距离慢跑训练，简称为LSD，是英文词组“Long Slow Distance”的缩写。LSD是以“低强度”和“长距离”为特点进行的有氧训练方法，也是众多跑者公认的最为基础的跑步训练方法。其最主要的训练目的是为了锻炼跑者的心肺能力，给跑者的有氧系统打下坚实的基础，从而提升跑步耐力。长距离慢跑，可以让肌纤维、肌腱与韧带在长时间运动中逐渐适应，提高支撑器官的强韧度，有助于损伤的预防。
LSD训练的第一个前提在于“慢”，控制在最大摄氧率的55%-60%。但也不是越慢就越好。运动强度低于最大摄氧率的50%就很难对有氧耐力起到训练作用。其次，LSD训练的时间和距离应足够长，对于大部分已有马拉松参赛经历、训练一年以上的跑友来说，LSD的时间一般在80-120分钟，不建议超过150分钟，LSD的距离一般不超过35公里。
b.重复跑训练
重复跑就是指在一次训练中重复跑某一个距离，常见的有3公里、5公里、10公里的重复跑。一般而言，重复的次数在3次到5次，根据距离的不同和能力的不同有所区别。重复的距离越短，强度越大，越趋向于提高速度；距离越长，则为提高速度耐力。
对于业余跑者来说，5公里重复跑，重复3次是比较常用的训练方法。当然业余顶级跑者也可以采取10公里重复3次的训练法，但这对能力的要求非常高。重复跑要求每次之间配速差异不能太大，否则就达不到理想的训练效果，从心率来说都要控制在乳酸门槛附近。比如一个10公里最好成绩是40分的跑者，进行5公里重复跑的话，那他的配速应该控制在350-400左右。
c.金字塔跑训练
金字塔跑分为正金字塔跑和倒金字塔跑。正金字塔跑是先跑短距离，再跑中距离，最后跑长距离。比如先跑1公里，接着2公里、3公里、4公里、5公里。而倒金字塔跑则相反，先跑5公里，接着4公里、3公里、2公里、1公里。一般而言，正金字塔跑先跑速度，后练耐力，适合中距离跑步选手。倒金字塔先练耐力后练速度，适合长距离选手。业余跑者一般采取倒金字塔训练法。
倒金字塔跑跑前需要充分热身，从配速来说，5公里相当于乳酸门槛跑，而到1公里则是间歇跑。比如一个10公里最好成绩40分的跑者，那他在进行倒金字塔跑的时候，第一个5公里的配速应该在4分到4分10秒左右，而随着距离的缩短，配速也相应的不断提高。原则是短距离的配速不能低于长距离。倒金字塔跑既能提高速度，又能提高速度耐力，对于提高跑步成绩有很好的效果，但他的强度高，练完疲劳感强，对身体的要求也比较严格，所以一般跑者不要轻易尝试。只有想跑进3小时以内的跑者，才需要采取这种训练方法。
d.节奏跑训练
节奏跑是一种比放松跑强度大的跑法。无论是想提高成绩的初级跑者，还是攀登高峰的高级跑者，节奏跑都是一种常规的训练手段。普通节奏跑，其心率一般在150-160左右，此时略感吃力，但还能承受。而乳酸门槛跑，心率一般在165-170左右，甚至更高一些（根据年龄和训练水平会略有不同），此时呼吸比较快，也会感到比较疲劳，但对于提高速度耐力有较好的效果。初级跑者和中级跑者，应以普通节奏跑为主，而中高级跑者和高级跑者，可以普通节奏跑和乳酸门槛跑结合进行。
e.有氧间歇跑训练
有氧间歇训练的单次练习负荷时间应该在5分钟以上，平均心率控制在160次/分钟左右，结束一次训练后进入休息调整时间，但要求在身体尚未完全恢复时就进入下一次的练习，一般以心率下降至120次为确定间歇时间的依据。整个训练的持续时间至少保持30分钟以上。比如，进行一公里的慢跑后，进行短时间的休整，但不需身体完全放松冷却，一般以心率下降至120次，呼吸调整到不喘，心跳相对平缓，即可进行下一组有氧训练，可重复这个训练过程。
A.为何跑步高手都强调力量训练？
跑步不仅仅是只靠双腿双脚的运动，我们每向前跨一步，就会动用到身体各个部位大大小小的肌肉。跑步对肌肉力量要求非常高，这里所说的肌肉不止是腿部肌肉，还包括臀部、髋部、背部、腹部以及上肢。如果你想跑得更快、跑得更健康，就需要加强训练自己的全身性的肌肉群。因为强大的核心力量能给予你跑步前进的动力、稳定性，有助于提高体能和耐力。
多数跑者只是喜欢跑步，如果你想要更好地减少损伤风险、提高跑步能力的话，力量训练是日常训练中不可忽略的部分。充分的力量训练，可以对关节和伤病部位起到稳定的保护作用，让你远离跑步伤病带来的困扰。
B.常见的力量训练方法有哪些？
a.上肢力量训练
有人说跑步上肢力量并不重要，可有可无，其实在跑步运动中，好的上肢力量可以帮助我们跑得更快更持久。设想一下，如果博尔特把手踹进口袋跑能跑得那么快吗？答案肯定是不能。上肢在跑步中起到平衡、助力和协调的三大作用。大家都知道手臂的摆动和腿的迈步是同频的，在长跑后程让你去控制酸胀的双腿不容易，但是控制你的双臂就容易多了。很多跑友跑步上肢力量不足，靠腰部来平衡身体转动的惯性，时间一长就会腰痛。
原地快慢速摆臂
通过原地的摆臂，体会摆臂的正确姿势。可进行快慢相结合，例如1min的正常摆臂+1min的快速冲刺摆臂，在训练中控制自己的身体不要左右晃动，模拟真实跑步最后冲刺阶段，合理的控制自己的呼吸，注意不要憋气。
负重快慢摆臂
负重摆臂训练，其实就是原地摆臂的升级版。跑者手持哑铃，进行负重摆臂训练，可以快慢相结合。例如，1分钟哑铃负重摆臂+1分钟无负重快速摆臂。
俯卧撑训练
分为跪姿俯卧撑、窄/宽距俯卧撑、钻石俯卧撑、单腿俯卧撑等各类俯卧撑练习，跑者可根据自己的能力选择合适的动作来进行训练。
臂屈伸训练
分为凳上屈膝臂屈伸、直膝臂屈伸、单腿屈/直膝臂屈伸，选择适合自己的动作练习。
b.下肢力量训练
双腿在跑步中的重要性，毋庸置疑，但是大多数人都只知道撒腿就跑。腿部力量训练是跑步训练的基本内容，跑者想跑步更加轻松，避免伤痛，提升跑步成绩，这是必不可少的。也有很多人好奇，是不是那些天天在健身房里撸铁深蹲，腿部肌肉发达的人跑步就会很快？答案是否定的。因为深蹲是双腿对称的运动模式，而跑步是双腿交替的动态运动。其实腿部后群的肌肉和跑步的关系最为密切，所以在平时的腿部训练中要注意，除了大腿前侧肌肉的训练，还需要加上后群肌肉的训练，包括臀部、大腿后群、小腿后群。
深蹲
深蹲训练可选择动态深蹲和静态深蹲。找一面墙，肩、腰、背、臀贴墙，收起小腹，视线看向前方，慢慢蹲下，膝盖不要弯曲超过90度，保持膝盖平行向前。此外可进行负重哑铃/杠铃的深蹲训练，注意慢蹲快起的节奏，起身的时候速度稍稍加快，体会腿部爆发力的感觉。深蹲是很好的多关节肌力训练，能同步训练到腰、腹、臀、大腿、与脚踝等肌群，尤其对于髋部的肌力与稳定性有很大的帮助。
单腿深蹲
单脚站立，保持上半身直立，缓慢下蹲，不要让膝盖弯曲超过90度，接着慢慢起立、回到起始位置。可以先做10次，间隔休息一分钟，共做三组，接着换边进行。单腿深蹲主要训练的肌群是股四头肌、脚踝和髋部，能让跑者学习用不同的关节和重心来掌控身体。
臀桥
桥式训练最常见是仰卧挺髋，也就是跑者常说的臀桥，主要训练大腿后群和臀部力量。桥式可以演变成各形态的训练，例如：单腿仰卧挺髋、瑜伽球挺髋等，或者跑友可以将提踵训练加入到挺髋中，在单腿挺髋后加上提踵的提膝训练。
箭步蹲
常见的有徒手前后箭步蹲，或者哑铃/杠铃箭步蹲，跑友可在进行8-10次箭步蹲后，进行快速的冲刺或者高抬腿训练，训练对乳酸的控制能力。
登山者
登山者训练以俯卧撑姿势开始，将右膝向内收起，然后再伸出。将左膝向内收起，然后再伸出。双腿交替，在保持良好登山姿势的同时尽可能快速地移动。做3组，每组做10次，左右一起算1次（即左1步右1步计做1次）。
举踵
用前脚掌施力，慢慢地踮起脚后跟，再缓缓地落下，注意动作要慢，过程保持身体的平衡。每次重复15-20下，中间休息一分钟再进行下一组，共做三组。举踵能训练小腿肌力、维持小腿肌肉的耐力与弹性，同时，对于踝关节的稳定性也有很大的帮助。
c.核心力量训练
所谓的核心肌群，指的是位于腹部前后环绕着身躯，负责保护脊椎稳定的重要肌肉群，腹横肌、骨盆肌群以及下背肌这一区域。核心肌群是跑步动作的基础，提供动力和耐力以及稳定性，并减少伤痛的发生。有些跑友在跑步时重心不稳定导致身体左右晃动，有些跑友后程喜欢挺胸撅屁股，这些都是核心力量不稳定的体现，最终还会导致腰酸背痛等症状。此外腰腹力量的训练也非常重要，加强核心稳定性和腰腹力量能让我们跑的更加顺畅。
正面撑体
手肘与脚尖撑起身体，收起腹部，保持头、肩、腰、臀、膝、脚踝呈一直线，维持姿势不动，从一组30秒开始，共做三组，组间休息一分钟。正面撑体是训练核心肌群的基本动作，能训练下腹、臀部、下背肌群，对于动作的稳定性有很大的帮助。
背面撑体
仰卧的同时脚跟往臀部靠近一些，双手置于身体两侧，挺起腰部，保持肩、腰、膝部的一直线，这个动作主要在训练下背部的肌力。动作一样可以从30秒开始，做三组，组间休息不要超过一分钟，适应后再逐渐增加每组的时间。
侧向撑体
单手单脚撑地，挺起腰和髋部，保持头、肩、臀、脚的一直线，体侧应和地面垂直，不要前倒或后翻。动作从30秒开始，做三组，左侧做完换右侧。侧向撑体可以训练外斜肌、肋间肌、前巨肌等肌群，并让你学会如何用髋部来调整身体重心，而不是靠双腿。
对向超人式
四肢跪趴在地，双手与肩同宽，膝盖位于骨盆下方，双手位于肩部下方撑起身体，保持背部水平，将右手向前方延伸，对向的左腿伸直抬起，与地面保持水平，维持10-30秒后，再换对侧的手与脚，重复三组。对向超人式能训练许多跑者较弱的背部肌群，有助于维持比赛后段跑姿的稳定性。
卷腹训练
仰卧卷腹、交替卷腹、左右触足卷腹、侧卧卷腹等动作，可以训练我们上腹和侧腹部的力量，在跑步中能更好的稳定我们的身体，避免跑步后程腰酸。
A.跑者为什么要进行交叉训练？
交叉训练，通俗点来讲就是选择一些除了跑步之外的运动项目来进行训练，从而达到身体不同位置都得到全面锻炼的目的。无论是初阶跑者还是高阶跑者，都可以从交叉训练中受益。交叉训练不仅能增强非跑动肌肉，还能让跑动肌肉得到适当的休息。通过进行一些交叉训练，你可以锻炼较弱的肌肉群，让肌肉力量达到平衡，这也就减少了受伤的几率。通过参与像游泳或是水中跑步这样的低冲击性交叉训练活动，关节压力会得到降低，跑步运动员常有的痛处也就得到了缓解。
B.常见的交叉训练有哪些？
a.游泳
游泳是夏季最受欢迎的运动项目，每个爱运动的人都将学会游泳当作一个基本的目标。游泳可以锻炼身体的各个部位，同时增强你的耐力以及免疫力等。人在水里游动时需要消耗大量的能量，所以会加速心脏的跳动，从而达到增强心肌，加强血液循环的目的。游泳会增强肺活量，使肺部系统更强壮健康。另外游泳通过水温的刺激，也有助于一些伤病的康复。
b.骑行
骑行运动可以提高心肺功能，锻炼下肢肌力，增强全身耐力，对内脏器官的耐力锻炼效果与跑步和游泳相同。这项运动针对下肢髋、膝、踝3处关节，让26块肌肉受益，同时训练到颈、背、臂、腹、腰、腹股沟、臀部等多处肌肉，而且关节和韧带也能得到相应锻炼。骑行是克服心脏功能毛病的最有效的方式之一，骑行不只是藉由腿部的运动压缩血液流动，同时强化了微血管组织，这可以使你在其他运动中也拥有充分的活力。
c.瑜伽
瑜伽一直以来都给人留下的是修身养性、平静内心的印象。坚持练习瑜伽能达到强身健体的作用，增强抵抗力，调节生理平衡。同时瑜伽的练习能够改善个人情绪，更好的熏陶自己的情操、让自己更加充满自信。瑜伽的锻炼使人体柔韧性增强，可以减少在其他运动中发生拉伤的几率。
d.球类运动
球类运动可以锻炼到力量、协调性、敏捷度，改善身体状况。深受国内大众喜欢的乒乓球，羽毛球及网球项目可以训练到腿部肌肉、手腕灵活、手脚伸展能力，肩膀柔软度、臂力以及反应能力。而户外的篮球足球则在提高身体素质的同时，也能提高抗暑能力。
A.跑完半马该怎么拉伸？
a.大腿前侧
做这个动作时可以借助墙壁或者椅背来保持平衡。背部挺直站立，肩向后延伸，收紧腹部。双腿并拢站立，向后弯曲右膝盖将右脚后跟靠近臀部，抓住右脚脚踝或脚掌，重心移到左腿。坚持15至20秒之后，然后换另一条腿重复这一系列伸展动作。
b.大腿后侧
开始这个动作之前，双腿站立膝盖弯曲呈半蹲姿势。接着右腿向前方伸直，绷直右膝盖，右脚跟着地。保持右腿膝盖伸直，背部挺直朝着右腿伸直方向前倾，让你的胸腔对准膝盖位置。在坚持15至20秒之后，换另一条腿重复这一伸展。
c.小腿后侧
双脚并拢站立，左脚向后迈一小步，左脚脚尖靠近右脚后跟。弯曲双膝，此时你大部分身体重量将会慢慢转移到左腿上。继续弯曲，直到你感觉到左侧小腿肌群有适度的拉伸。膝盖的弯曲能够帮助你更好的伸展比目鱼肌。持续15-20秒之后，两腿交换，重复上述动作。
d.臀部肌肉
面部朝上平躺，让你的背部贴在垫子上，弯曲双膝。收回弯曲右腿，将右脚脚踝靠在左腿膝盖外侧，让你的两条腿相互交叉构成数字“4”。双手抱住左侧大腿，轻柔缓慢的将左大腿拉向你的上半身，你将会感到臀部肌肉得到充分拉伸。持续15-20秒之后，两腿交换，重复上述动作。
e.髋部屈肌
练习时采用弓步站立姿势，左腿在前，大腿与小腿呈90度夹角，左脚掌踩实地面，右腿单膝跪地，右脚尖着地。保持左脚踩实地面，左侧小腿与地面垂直，骨盆前倾，缓慢进行弓步练习。整个过程避免背部拱起。你也可以将双手举过头顶，这样可以促进腹部肌肉的拉伸。
B.跑完半马如何快速恢复？
a.伸展
缓慢的伸展可以让肌肉放松，减少肌肉粘连的情况。主要伸展的部位包括：小腿肌肉、大腿前侧、大腿后侧、髂腰肌、臀部肌肉、髂胫束。每个部位的伸展时间30秒，3组。
b.饮食
在长时间的运动后身体PH值呈弱酸性，在饮食方面就补充一些碱性食物，包括：蔬菜、水果、豆腐、香蕉、葡萄、苹果等，也可以喝一些苏打水。
c.冰敷
有些人跑后由于训练不足或跑姿不佳，导致膝关节受伤，比如出现膝前疼痛、髂胫束疼痛等情况。在赛后的前3天要持续做冰敷，将湿毛巾垫在疼痛部位，冰敷袋放在湿毛巾上。冰敷15分钟，然后休息30分钟。