Tips for Run

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Tips for Run

□刘素庚

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

我们都知道运动对健康有益，但有些运动可能比其他运动效果更好。

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

例如跑步对防止心脏病和其他疾病有帮助。跑步还可能有助于长寿。

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.

最近研究人员对超过5.5万名成年人进行了研究。其中大约有四分之一的成年人自称经常跑步。研究发现，这些跑步者比不跑步的人死于包括心脏病在内的任何形式的疾病的可能性都要低很多。实际上，跑步者比不跑步的人平均寿命长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.

这项研究历时15年。与不跑步的人相比，跑步者在包括心脏病、中风和癌症在内的所有死亡风险上低30%。另外，跑步者与不跑步的人相比，在心脏病和中风等心血管疾病上的死亡风险要低45%。

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

研究人员表示，跑多远并不重要。甚至跑得多快或多频繁都没关系。

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.

一些研究人员发现，速度、距离以及跑步频率在降低死亡风险上的差异不大。研究涉及的跑步者的平均速度在每小时10到16公里。慢跑者，以及每周只跑一两次的那些人与跑得更快更远的人从跑步中的受益差不多。

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

正如耐克跑鞋的广告所言：“只管去做。”

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.

而且他们查看了一段时期的跑步运动，他们发现，长期跑步的人受益最大，这个时间是6年以上。

Five tips for safe running（跑步安全的五大贴士）

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.

跑步可能是一项好运动，但是对身体要求高。以下是健身专家之间降低跑步或慢跑新人受伤风险的5大共同观点。

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。多数跑步受伤的人是把自己逼得太紧。身体需要时间来适应距离或速度的增加。肌肉和关节需要时间来恢复。

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.

倾听身体的声音

大多数跑步受伤不是毫无征兆。通常都有警示标识。它们可能包括全身酸痛、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.

买双好跑鞋

没有一双能适合所有跑步者的最佳跑鞋。你应该找到最适合你的脚的跑鞋。更重要的是，你应该每500到800公里换鞋。

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.

做好笔记

每次跑步后花点时间用笔记记下自己干了什么，感觉如何。找出模式。这些笔记将帮助你确定最适合自己的锻炼。

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.

交叉锻炼

正如我们之前说的，跑步对身体要求很高。所以体能专家建议以某种形式的交叉锻炼来提高肌肉平衡，并帮助你免于受伤。

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

These exercises are easier on the body.

他们说游泳、瑜伽以及骑自行车是和跑步结合的最好运动。这些运动对身体要求不高。