***电子课本***

***Ask Dr. Martin (page 37)***

bsd-bx1-unit2-lesson3-1.mp3音频：00:00/00:25

Running and Fitness

跑步与健身

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.

 

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

 

***Three principles of Running (page 38)***

bsd-bx1-unit2-lesson3-2.mp3音频：00:00/01:07

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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