关于跑步的建议中英文版

关于跑步的建议中英文版

People have hundreds of different reasons to start running and

every day at least one person tries to run somewhere in the world.

Some of the newbie runners will be successful in their attempt to run

but most of them won’t. One of the main motivations for people to

start running is to lose weight (it was my motivation too) and this is

a perfectly healthy idea. After running for three years I want to say

one thing “Do not run to lose weight,” “Do not run to be in better

shape,” “Do not run to win a race.” If you want to be a successful

runner you need to run because you enjoy running. After you learn to

enjoy running you can set secondary goals like losing weight,

competing in a marathon, improving your cardiovascular health and

others. Most of these secondary goals however will come naturally

to you and you won’t have to concentrate on them.

人们有上百种理由开始跑步，世界上每天也至少有一个人尝试跑步。这些跑步新手中有一些能成功，而大部分都将以失败告终。人们开始跑步的一个重要动机就是减肥（这也曾经是我的动机），当然，减肥是个绝对健康的想法。在跑了三年之后，我想说，“别为了减肥而跑步”，“别为了保持身材而跑步”，“别为了赢得比赛而跑步”。如果你想成为一个成功的跑者，你就得因为享受跑步

而跑步。在学会享受跑步之后就可以设定二级目标了，比如：减肥，参加马拉松，改善心血管健康状况等等。然而，大多数二级目标都能自热而然达到，不需要特意关注。

If you do not learn to enjoy running you won’t be able to stick with

it. Every day that you hit the road it will be a mental and physical

torture for you. Every day you will be looking for excuses to skip

your running routine. Every time you will put on your running shoes

you will be struggling to keep going. You can’t get any benefits from

running if you do it with such a negative mindset. I firmly believe

that you will even get injured just because subconsciously you want

to stop running and to have a legitimate excuse why it is not good

for you.

如果你没学会享受跑步，就不能坚持下去。每天的上路过程对你而言都将是个精神和肉体的双重折磨，你会找寻各种理由逃避跑步，每次你穿上跑鞋都得挣扎一番才能继续。而如果你是带着折磨一种消极的情绪去跑步，那你就没办法从跑步中获益。我坚信你甚至会仅仅因为潜意识中不想跑步并为此找个说得过去的借

口而弄伤自己。

Every time that I go to the gym I see a few people running on a

treadmill and reading a book or a magazine, they watch TV and the

expression on their faces tells me “Man, it’s so boring! I wish it was

over already.” These are the people who run for health or weight loss

purposes and they do not enjoy running. They do it like robots that

are programmed to move their feet at a certain speed. I see the same

people when I run in my neighborhood. No pleasure, no enjoyment,

no joy, just automatic movements.

每次我去健身房都能看到一些人在跑步机上跑步，读书，看杂志，看电视。他们脸上的表情告诉我“哥们儿，太无聊了！赶快结束吧”。这些人就是仅仅为了健康或者减肥而跑步的，他们并不享受跑步。他们像个设定了步速的机器人似的跑步。同样的，我在家附近跑步时也能见到类似的人。没有乐趣，没有享受，没有喜悦，仅仅是机械地移动。

I understand all these people though. I have tried to start running for

at least 10 years. I hated running when I was in school. I hated

running when I was in college. Even though I was in a good physical

shape (I’ve been a fitness instructor for 7 years now and I’ve been

exercising ever since I was 13) I could not stick with running. I

didn’t enjoy it; I was doing it just because I knew it was good for me.

I realized that it was not a good enough reason to motivate my

running career. About three years ago I finally learned to enjoy

running and now it’s not a torture for me anymore. Running is now

that part of the day that I am looking forward to like some people

look forward to a huge piece of chocolate cake in the evening.

Mmmmm… Yummy!!!

但是，我理解这些人。我至少在10年里都在尝试开始跑步。中学时我讨厌跑步，大学时我痛恨跑步。即使在我身材不错的时候（我已经从事了7年的健身教练工作，而我自身从13岁开始就一直在锻炼）我也不能坚持跑步。因为我不能享受跑步；我跑步仅仅是因为它对我有好处。我认识到了‘有好处’不是一个足够好的跑步动机。大约3年前，我终于学会了享受跑步。而现在，跑步对我而言不再是一种折磨，而是一天中我最期待的部分，就像一些人最期待晚上的时候来上一大块巧克力蛋糕一样。嗯~~~美味啊！！！

Run with a smile. That’s the first thing that has changed my attitude

towards running. A simple smile puts you in a better mood and you

are ready to take on any challenges of running. You are open to

enjoy it!

带着微笑跑步。这是改变我跑步态度的第一件事。一个简单的微笑会将你带入更好的情绪，你将准备好接受跑步的挑战。你会放开手脚，享受跑步！

Think about something pleasant when you run. Do not think about

how many more minutes or miles you have to go. Let your mind

drift away and think about the most pleasant moment of your life,

think about people you love, think about your dream vacation.

在跑步时想些高兴的事。别去想还有几分钟或还有多远才跑完。

放飞你的思绪，想想生活中最愉快的时光，想想你爱的人，憧憬一下梦想假期。

Run outside. Tastes differ and some people might enjoy running on a

treadmill. I think it’s boring, I feel like I am a hamster on a hamster

wheel . Running outside promotes freedom of body and freedom of

thoughts, no more cubicle thinking!

去户外跑。每个人的口味都不同。一些人喜欢在跑步机上跑，我却认为这很烦人。我好像一只轮子上的仓鼠。户外跑能激发身心的自由，甩开固有思维！

Find the best time for running. One of my biggest mistakes when I

started running was trying to run early in the morning. I am not a

morning person and it was really difficult for me. However, running

in the evenings works great for me. It releases tension that I

accumulated during the day, it clears my mind and helps me fight

stress or any negative thoughts that have entered my mind during the

day, and it gives me energy for a fun evening with my family. You

need to listen to your body and find out what part of the day is ideal

for your exercise as well as when your body is asking for this

exercise and try to squeeze running into your busy daily schedule.

找到跑步最佳时间。我开始跑步时最大的错误就是曾试图在早上

很早的时候跑步。我不是早晨型的人，早起跑步对我来说真的很难。而傍晚跑步就非常适合我。傍晚跑步能释放我一天累积的紧张感，清醒我的思维，帮助我战胜压力或其它白天时进入我脑海的任何负面思维，而且，还能赋予我晚上与家人欢乐共处的能量。你得感受你的身体，找到你锻炼最理想的时段并挤出时间来锻炼。

Set your own speed and time. When you start running do not follow

any guidelines about how long you must run. Try to run as long as

you feel comfortable, as long as you can enjoy it. The next time you

run you will feel that you can run a little longer and you will enjoy it

a little bit more. Some days I feel like I can run and never stop, some

days I can barely finish a 20-minute run. Realize that it is your

choice to run or not to run; it’s not a chore or a task. Run for the fun

of running, the way children do and enjoy it!

设定你自己的速度和时间。当你开始跑步，别遵守任何建议你该跑多久的指南。试着跑到你觉得还比较舒服地享受跑步。下次再跑你就会发现你能跑更长一点，也会更享受跑步一些。有些天我感觉自己很能跑，简直不需要停下来，有些天我又只能勉强跑个20分钟。要认识到：是你自己决定要不要跑；跑步并不是一件琐事，也不是一件任务。为了跑步的乐趣而跑，就像孩子们做的那样。

Enjoy the difficulty and hard work. Recently I have read a wonderful

post by Justin Dixon, The Hidden Values of Difficulties, that made

me realize what I like the most about running. I like the hard work

that I have to put into it; I am literally addicted to the difficulty of

running. Every small goal that I reach is my personal triumph that

makes me crave for more.

享受困难和艰辛。最近我看了一篇Justin Dixon的文章《困难的隐藏价值》。这篇文章让我意识到了我最喜欢跑步的哪个部分。我喜欢挑战难关；沉迷于跑步中的困难。每个小目标的达成都是我的胜利，而这胜利又驱使我渴望更多。

Wear comfortable running apparel. This goes almost without saying.

You need to buy good running shoes, breathable clothes, thermo

clothes if you run in a cold weather, and a sports bra is a must for

women. When my mom tried to start running she wore old tennis

shoes and of course her feet and knees started to hurt after the first 5

minutes. I got her a pair of good running shoes and this changed

completely her perception of running.

穿着舒适的跑步服。这根本不用说。你得买好跑鞋，透气的衣服，如果在冷天跑步还得是保暖的。运动型内衣对女跑者而言是必需品。当我老妈尝试跑步时穿的是旧网球鞋，自然，她的脚和膝盖

在开跑5分钟后就开始疼了。我给她买了一双好跑鞋，这双鞋完全改变了她跑步的感觉。

Break the routine. Once you get into running you will develop a

certain routine that will be comfortable for you. If you do not want

to get bored with running and do it on autopilot try something new.

Find a new route, try speed running or long distance running, do

intervals, run with or without music.

打破常规。当你开始跑步，你会渐渐摸索出一套适合的跑步常规。而如果你不想对跑步感觉厌烦，就尝试些新东西吧。找一条新的路线，试试快速跑或者长距离跑，间歇跑，听音乐跑或者不听音乐跑。

See the long term mes you need some extra motivation

to start running and this motivation can come from long term goals.

Picture yourself as a fit agile senior running along with 20-, 30-year

olds. That’s a much better image than an old crippled person who

can’t leave the house without taking a bunch of pills and who can

hardly walk 100 feet.

看到长远结果。有时候你需要额外的激励，长期目标能给予你这些激励。想象自己是一个轻盈敏捷的高中生，正在和一群20多岁30多岁的大人一起跑步。那可比一个离了药就无法出门，又

老又跛，甚至不能走100英尺的老家伙形象好多了。

Stick with running for a while. If you are just a beginner-runner then

I must warn you: it’s not easy… at first. No matter what you do the

first time your body will be sore, your lungs will feel like they’ve

been ripped apart and you won’t see any fun in it. But you know

what? This is true for almost any other activity or habit that you

might try. You must give running a try and stick with it for at least a

few weeks. Once you see the first results (your mileage or your time

increases, you lose the first pound, you will feel the famous

“runner’s high”) running will get much easier.

坚持跑一会儿。如果你只是一个初级跑者，我得警告你：跑步并不容易...受限，无论你做什么，你的身体在第一次后都会酸痛，肺部好像被压碎了一样难受。你不会看到有任何乐趣在跑步中。但你知道吗？几乎所有其它活动或者爱好都是这样的。你得给跑步一次尝试的机会，并坚持几周。一旦你看到第一阶段的成果（里程或者时间增加了，减轻了几磅，你将会感觉到那著名的“跑者兴奋”），跑步将会变得更容易。

Running is a great workout if you enjoy it. If you do not enjoy it is

torture. Running is not for everybody and if after trying it properly a

few times you still cannot find the fun in it then it is time for you to

try something else. Run if you enjoy running and if you feel

passionate about it, then what are you waiting for !

如果你享受跑步，那它会是一个非常好的健身手段。如果你不能享受它，那跑步就是一场彻头彻尾的折磨。跑步并不适合每一个人。如果在正确尝试多次后仍不能找到其中的乐趣，那还是去试试其它的方法吧。如果你享受跑步，如果你对跑步充满激情，那

就跑吧！

Keep it balanced!

保持中庸！