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Tips for Run

□劉素庚

We all know that exercise is good for your health.But some kinds of exercise may be better than others.

我們都知道運(yùn)動對健康有益，但有些運(yùn)動可能比其他運(yùn)動效果更好。

Running,for example,may help to protect against heart disease and other health problems.Running also may help you live longer.

例如跑步對防止心臟病和其他疾病有幫助。跑步還可能有助于長壽。

Recently,researchers studied more than 55,000 adults.About onefourth of the adults reported running regularly.The study found these run?ners were considerably less likely than non-runners to die of any form of disease,including heart disease.In fact,the runners lived,on average, three years longer than the non-runners.

最近研究人員對超過5.5萬名成年人進(jìn)行了研究。其中大約有四分之一的成年人自稱經(jīng)常跑步。研究發(fā)現(xiàn)，這些跑步者比不跑步的人死于包括心臟病在內(nèi)的任何形式的疾病的可能性都要低很多。實(shí)際上，跑步者比不跑步的人平均壽命長3年。

This study lasted 15 years.Compared to non-runners,runners showed 30 percent lower risk of death by any causes,including heart attack,stroke or cancer.Also,runners compared to non-runners showed 45 percent lower risk of death by cardiovascular disease,including heart attack and stroke.

這項(xiàng)研究歷時(shí)15年。與不跑步的人相比，跑步者在包括心臟病、中風(fēng)和癌癥在內(nèi)的所有死亡風(fēng)險(xiǎn)上低30%。另外，跑步者與不跑步的人相比，在心臟病和中風(fēng)等心血管疾病上的死亡風(fēng)險(xiǎn)要低45%。

Researchers say it is not important how far you run.It also does not matter how fast or even how often you run.

研究人員表示，跑多遠(yuǎn)并不重要。甚至跑得多快或多頻繁都沒關(guān)系。

Some researchers found that speed,distance and how often one runs made little difference in reducing the risk of death.The runners in the study averaged between 10 and 16 kilometers per hour.Slower runners, and those who only ran once or twice a week,were helped nearly as much as those who ran faster and further.

一些研究人員發(fā)現(xiàn)，速度、距離以及跑步頻率在降低死亡風(fēng)險(xiǎn)上的差異不大。研究涉及的跑步者的平均速度在每小時(shí)10到16公里。慢跑者，以及每周只跑一兩次的那些人與跑得更快更遠(yuǎn)的人從跑步中的受益差不多。

As advertisements for the running shoe Nike say,“just do it.”

正如耐克跑鞋的廣告所言：“只管去做?！?/p>

And also they looked at the running over time and they found that persistent runners-over six years-they showed the biggest benefits, as well.

而且他們查看了一段時(shí)期的跑步運(yùn)動，他們發(fā)現(xiàn)，長期跑步的人受益最大，這個(gè)時(shí)間是6年以上。

Five tips for safe running（跑步安全的五大貼士）

Running may be good exercise,but it can be difficult on the body. Here are five commonly shared ideas among fitness experts to reduce the risk of injury for people new to running or jogging.

跑步可能是一項(xiàng)好運(yùn)動，但是對身體要求高。以下是健身專家之間降低跑步或慢跑新人受傷風(fēng)險(xiǎn)的5大共同觀點(diǎn)。

Take it easy

Do not run too much,too soon or too fast.Most people get running injuries when they push themselves too hard.The body needs time to get used to increases in distance or speed.Muscles and joints need time to recover.

放松

不要跑太多，太快。多數(shù)跑步受傷的人是把自己逼得太緊。身體需要時(shí)間來適應(yīng)距離或速度的增加。肌肉和關(guān)節(jié)需要時(shí)間來恢復(fù)。

Listen to your body

Most running injuries do not come out of the blue.Usually,thereare warning signs.They may include body aches,sore muscles and pain that does not go away.

傾聽身體的聲音

大多數(shù)跑步受傷不是毫無征兆。通常都有警示標(biāo)識。它們可能包括全身酸痛、肌肉酸痛和疼痛不止。

Get good running shoes

There is no single best shoe for every runner.You should find the shoe that offers the best fit and support for your feet.More importantly, you should replace your shoes every 500 to 800 kilometers.

買雙好跑鞋

沒有一雙能適合所有跑步者的最佳跑鞋。你應(yīng)該找到最適合你的腳的跑鞋。更重要的是，你應(yīng)該每500到800公里換鞋。

Take good notes

Take some time after each run to write down notes about what you did and howyoufelt.Lookfor patterns,things that happenover and over again.These notes will help you identify the best workout for you.

做好筆記

每次跑步后花點(diǎn)時(shí)間用筆記記下自己干了什么，感覺如何。找出模式。這些筆記將幫助你確定最適合自己的鍛煉。

Cross train

As we said earlier,running is hard on your body.So physical fit?ness experts suggest some form of cross training to improve muscle bal?ance and to help you stay injury free.

交叉鍛煉

正如我們之前說的，跑步對身體要求很高。所以體能專家建議以某種形式的交叉鍛煉來提高肌肉平衡，并幫助你免于受傷。

They say swimming,yoga,and riding a bicycle are good exercises to combine with running.

These exercises are easier on the body.

他們說游泳、瑜伽以及騎自行車是和跑步結(jié)合的最好運(yùn)動。這些運(yùn)動對身體要求不高。