Althoughpeoplecandodifferentsportswiththehelpofequipment,runningisstillthesimplestwaytoexercise.Thefollowingintroductionsmayhelpyoumakeyourrunningmorepleasantandsafe.
▲Buyapairofgoodrunningshoes.Youdon'thavetobuythetopshoes,whichcould1yourmuchmoney.However,it'simportanttobuytheactualrunningshoeswhichwill2sufficientcushioning(缓冲)toprotectyourback,yourfeetandyourlegsfrominjury.
▲Walkbeforeyourun!Forthefirstfourweeks,youshouldhavea5-15minutewarm-upwalkbeforebreakingintoatrot(小跑).
▲Makesureyourunandwalk3threetimesaweek.Itwon'treallydoyouafavorifyoudolessthanthis.Pleasedon'trunifyouareunwell,asthismightincreasethetimeyou'lltaketorecover.
▲Runfortime,notforinstance.Yourrunningprogramshouldbeplannedto4increasethetimeyouspendonyourfeet,ratherthanthekilometers.Ifyouranatotalofthirtyminuteslastweek,don'tincreasethisbymorethantenminutesthefollowingweek.
▲Nevercopythetopathletes!Thesetoprunnerswerebothwithsuperiorgenes(基因)that5theirbodiestodealwithstressloads,thereforeordinaryrunnersshouldnotfollowtheirexample.
▲Bepatient!Don'tbeinahurrytotakepartinroadraces,etc.,nomatterhowmuchyourfriendsexpectyou.Waituntilyoucanrun30minuteswithoutrestingbeforeliningupforthatfirst5kmforfun.
▲Findafriendwhohasthesameinteresttorunwith.Someofthegreatestfriendshipmighthavebeen6duringtrainingruns.
▲Enjoyyourselfrunning.It'snicetobecompetitive,butnotifthepressuresaregoingtoaffectyour7andgenerallifestyle.Don'tgoinforaraceeveryweekbecausethisisthesurestwayofbecominghurt.
Areyoureadytorunnow?
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spend
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cost
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pay
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purchase
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predict
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prevent
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provide
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process
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atleast
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atmost
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atfirst
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atall
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suddenly
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usually
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quickly
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