新教材 | 2019 北师大版 高中英语 U2-Lesson 3 Running and Fitness

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Fitness Basics: Running for Your Life

Experts offer advice to get you started.

By Barbara Russi Sarnataro

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You don't have to be an athlete -- or even aspire to be one -- to start running.

Just look at Jim Scott. In January 2003, a month after he turned 60, Scott began running. That November, he finished the New York City Marathon (it took him six hours).

Scott, a radio-talk show host in Cincinnati, Ohio, didn't do much in the way of exercise before then. He played golf as often as he could but never found the time for regular workouts.

"When I turned 60, I thought it was a good time to reassess things," says Scott. "I started thinking, 'These 36-inch (waist) pants I've worn all my life are getting a bit tighter.'"

Scott decided he wanted to get in better shape, feel comfortable in his pants again, and improve his golf game. Oh, and there was one more impetus to try running: "I'm married to a marathon runner," he says.

Scott himself never intended to run a marathon. He simply wanted to go on Sunday morning runs with his wife, Donna Hartman, and keep up, he says. But sometimes running can surprise you.

Maybe you just want to run around your neighborhood, or explore a new one. Maybe you want to challenge your body in a different way, to tone up, or lose weight. Whatever your goals, says Scott's coach, Julie Isphording, running is an excellent exercise for a beginner to try.

"It's cheap, easy, and the perfect thing to do with a friend," says Isphording, a former marathoner and host of two health and fitness radio shows in Cincinnati.

Running's benefits include improved cardiovascular hearth, lower blood pressure, lower cholesterol, a revved-up metabolism, and a sense of self-esteem, says Isphording.

"You can go for a run in the morning and finish at your driveway with your hands in the air and you've had success before 7 a.m.," she says. "This is a gift from you to you."

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Getting in Gear

Before you take your first step, get yourself a good pair of running shoes.

"It's the most important investment you'll make," says Isphording. She suggests going to a store specializing in running gear, where the staff tends to be knowledgeable about the products, and trying on as many pairs as necessary to find the right ones for you. A good fit is essential; blisters and shin splints are not going to inspire you to run.

And don't even think about running in your regular cross-trainers, tennis shoes, or regular sneakers.

"Running is very traumatic," says Forrest Dolgener, exercise physiologist and professor of exercise science at the University of Northern Iowa in Cedar Falls. "The mechanics of running creates specific kinds of forces on the body. Running shoes are designed to absorb and minimize those kinds of forces."

But don't get too attached to your favorite pair. Running shoes have a limited lifespan, says Dolgener, co-author of The Non-Runner's Marathon Trainer.

"Generally speaking, running shoes have 500 miles of life," he says. "Even though they make look good, shock absorption diminishes after 500 miles."

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Before you start any new fitness program, it's wise to consult with your physician -- especially if you're a man 45 or older or a woman 50 or older, the experts say.

"I always want anyone who's getting started to know their life digits -- blood pressure, BMI (body mass index), cholesterol, blood sugar," says Isphording.

Running is not the best exercise for everyone, Dolgener says. So listen to your doctor and your body.

"The worst thing you can do is start running, get injured, then stop exercising altogether," says Dolgener.

Once you get a green flag from the doctor, don those new running shoes and start out with a combination of walking and jogging. For example, you might alternate walking for five minutes and jogging for two minutes.

Over time, steadily increase the amount of time you spend running until you're able to jog for 20 minutes at a time, suggests Isphording. Once you achieve that, start increasing your distance.

For someone who has been sedentary, Dolgener recommends starting only with walking, then progressing to brisk walking before adding any jogging.

"Progression is the key element for someone who hasn't done this," says Dolgener.

Your cardiovascular system will adapt more easily than your musculoskeletal system, says Dolgener. People don't usually give up running because their hearts can't adapt but because of injury. Gradually conditioning yourself with a combination of walking and running gives your body time to adapt to the new stress on the joints and muscles.

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"When I first started," recalls Scott, "Julie said, 'Do you think you can run for 15 minutes?' I said, 'Are you kidding me?'

"I ran about 45 seconds. I was amazed at how little I could do." But he plugged through it.

"The first two weeks are difficult," Isphording warns. "Getting out the door is the hardest thing ever. Once you get past that, then you get it, your body starts feeling good and wants to go out and play."

To keep your body feeling good during your runs, our experts offer these tips:

• While you're running, be sure you can pass the "talk test": You should still be able to carry on a conversation. Keep your pace comfortable so you won't burn out too quickly. "It's much better to run too slow than too fast," Isphording says.
• Instead of tracking the miles you run, count time. "Don't get caught up in measuring distance, and that you ran faster than yesterday. Go for time," Isphording says.
• As you build up past 20 minutes, be sure to stay hydrated. This is especially important during the warm-weather months. "Know where the water is, where the park is, where the gas station is -- or you can stash water along your route ahead of time," Isphording says.
• In addition to running, do strength training to build muscle and bone density and protect against injury. A 20-minute strength workout a couple of times a week is all you need. To get started, get a personal trainer to write out a program you can do at home -- or get a video.
• Save stretching for after your run, when your muscles are warm. Stretching cold muscles increases the risk for injury.

Sticking With It

To stay consistent with your running program, keep a running journal or log, the experts suggest. At the beginning of the week, plot out when you plan to run and for how long, and commit it to paper. "Write down something on a piece of paper and put it in your sock drawer," says Isphording.

Setting specific goals -- whether it's time, distance, weight loss or cholesterol -- will also inspire you to stay on track.

Another thing that helps: finding a friend to run with. Having a partner to meet you at the mailbox will keep you honest, says Isphording.

"Ninety percent of running is just showing up, getting in the game, getting off the sidelines," she says.

Inside or Out?

Is it better to run on a treadmill or outside? You can get a great cardiovascular workout either way, and there are benefits to both, the experts say

With a treadmill, you're never too far from home, says Isphording. It's a good choice if you're injured or rehabbing an injury -- or just feeling a little intimidated about running outdoors.

"There are no stoplights, no dogs, no cars, no pollution," she says. And, of course, bad weather isn't an issue. Treadmill running can be lower-impact too, as well. Dolgener equates it to running on grass.

But a treadmill doesn't quite simulate the outdoors.

"When you're outdoors, you're getting fresh air," Isphording says. "Running during the sunlight you get vitamin D, which women really need to absorb calcium. You have the scenery -- you can discover parts of your city or town, or if you're traveling, it's a great way to see a city. It's better with a group of people, and easier to do with a family."

When Not to Run

Running is not for everyone, say the experts. If you have an injury or disability, or if running is painful for you, try cycling, cross-country skiing, swimming. They all work. 公众号：waynesunsjw

"The advantage to running is it doesn't take any equipment except shoes, you can do it anywhere, and it's convenient," says Dolgener. "It's one of the best cardio-respiratory activities you can do. The bad news is, it is very traumatic, and the trauma is more prevalent the longer and harder you go."

But if you can run, why not go ahead and get out there?

"I can promise you this," says Isphording, "you will never regret a run. There's hardly anything in life you can say that about. You'll regret a chocolate sundae."

附：课文文字版（参考）

Running and Fitness 

跑步与健身 公众号：waynesunsjw

I' m a bit fed up with getting sick all the time. And I feel awkward failing PE exams. My friend suggested I should try long-distance running. Do you think it will help?

      Jeremy, 16 years old

我受够总是生病了，体育课不及格也让我为难。我的朋友建议我试试长跑。您觉得长跑有帮助吗？

杰瑞米，16岁

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Hi Jeremy,

嗨！杰瑞米：

Thanks for your question. As people often say, any exercise is better than none, but long-distance running in particular has a lot of benefits.

感谢你的问题。正如人们常说的，运动总比不运动好，但长跑的好处尤其多。

It is a great sport for beginners—you do not need a gym membership or any special equipment. Just a pair of good running shoes will do. Then, keep it up. There is also no better way to know yourself and to see what you are capable of.

对于初学者来说，这是一项很棒的运动，你不需要健身房会员或任何特殊的设备，只要一双好跑鞋就行了。然后，坚持下去。跑步是了解自己最好的方法，看看自己能做到哪一步。

You are also somebody who worries about getting sick. Running will help you get fit and prevent diseases. It will give you good upper and lower body strength. Like any exercise, running increases the flow of blood and oxygen to your brain. It makes your heart stronger and allows more blood to flow around your body. It also strengthens your immune system and reduces the risk of serious health problems, as well as more common illnesses like colds. Besides, anybody who is feeling down can go for a run to cheer themselves up. Even a thirty-minute run will provide relief from aches or tension that you may be suffering due to stress.

你像很多人一样，也担心自己有生病的风险。跑步会帮助你变得健康并预防疾病。它会让你拥有很棒的上肢和下肢力量。像任何运动一样，跑步会增加血液流通并向大脑输送氧气。它让你的心脏更强壮，并加速血液流动。它还能强化你的免疫系统，降低患严重健康问题的风险，以及患常见疾病的机率，例如感冒。此外，心情低落的人会选择跑步让自己振作起来。即使是跑30分钟也能缓解你因压力而感到的疼痛或紧张。

If you are new to running, here is some advice for you—it is important to warm up and cool down properly before and after running, so you do not hurt yourself. A warm-up gets your blood flowing and prepares your body before you exercise. After a long run, you should jog slowly for ten minutes, then walk for five minutes. Such kind of warm-down relaxes your body after exercise.  公众号：waynesunsjw

如果你刚开始跑步，我有一些建议给你——跑步前和跑步后做适当的热身和放松活动很重要，这样你就不会伤到自己。热身会促进血液流动，在运动前让你的身体做好准备。长跑后，你应该再慢跑十分钟，然后步行五分钟。这种舒缓运动可以使身体在运动后得到放松。

For more guidelines on running, click here. I hope this will help!

有关跑步的更多指导，请点击此处。希望能有所帮助！

Best Regards, 

致以最好的问候， 

Dr. Martin

马丁博士

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Three Principles of Running

跑步三原则

Do the right amount. Draw up a training plan that is right for you. There are no shortcuts—no one can become a long-distance runner overnight! Set achievable goals. For example, jogging for only twenty minutes to start with. Make sure you are running the right amount that your heart, muscles and bones can take without getting hurt.

适量：制定适合自己的运动计划。跑步没有捷径，没人能在一夜之间成为长跑选手。设定能达到的目标。例如，先用二十分钟慢跑热身。确保运动量在心脏、肌肉和骨骼的承受范围之内，以免受伤。

Keep running. Running trains your mind as well as your body. There will be times when you want to give up. But hang in there and tell yourself that it will get easier with time. Nothing gives one more satisfaction than realising that all the sweat and hard work were worth it in the end.

坚持：跑步既可以锻炼身体，也能够磨练意志。你会有很多次想放弃的念头。坚持住，告诉自己，随着时间推移，以后会变得轻松的。当你最终发现，所有汗水和辛劳都是值得的，没什么比这更令人满足了。

Don’t overdo it. Do not forget to take breaks. Training too much can be bad for your health, so make sure you do not overdo it.

不要运动过度：别忘了休息。过度训练对健康有害，所以切记适量运动。

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