實(shí)戰(zhàn)口語(yǔ)情景對(duì)話(huà)：Tips on Running 跑步技巧

One of my hobbies is running. I really like running because first of all it's very cheap. It doesn't cost you any money. You can do it anywhere, for example, on a city street and it's a healthy hobby. If you run a lot, maybe three or four times a week, you will definitely stay in shape.

我的愛(ài)好是跑步。我真的非常喜歡跑步，因?yàn)槭紫?，跑步不費(fèi)錢(qián)，一分錢(qián)都不用花。你可以在任何地方跑步，比如在城市街頭跑步，這是項(xiàng)健康的愛(ài)好。如果你跑步的次數(shù)很頻繁，可能一周三四次吧，那你一定會(huì)保持健康的。

My favorite time to go running is in the morning, because in the morning it's nice and quiet, peaceful outside. You can see the sun coming up. Feel the cool air on your face, and of course you can hear birds chirping, sometimes a rooster crowing. It's just a really cool time to be outside.

我喜歡的跑步時(shí)間是早上，因?yàn)樵缟贤饷婷篮谩察o而且平和。你可以看見(jiàn)太陽(yáng)升起來(lái)的景象。用你的臉去感受涼爽的空氣，當(dāng)然你也會(huì)聽(tīng)到鳥(niǎo)鳴聲，也可能是公雞打鳴的聲音。那個(gè)時(shí)間在外面真的很爽。

Whenever possible, I try to run outside in nature. It's best for your body to run on dirt, so if you can find a dirt trail, or maybe a wide open space of dirt, that's usually the place to run because running a lot on concrete, or pavement will hurt your knees.

可能的話(huà)，我會(huì)盡量去自然環(huán)境跑步。在泥土地上跑步對(duì)你的身體是最好的，如果你能找到泥土覆蓋的地面，或是有泥土地的開(kāi)放空間，那就是適合跑步的地方，因?yàn)榻?jīng)常在水泥地或是柏油路上跑步會(huì)傷害到你的膝蓋。

Like I said, running is very, very cheap, but you should invest money in a good pair of running shoes. A good pair of running shoes will make it easier and less painful to run, and can save you a lot of damage on your body, especially your knees.

就像我說(shuō)的，跑步非常非常便宜，不過(guò)你要花錢(qián)買(mǎi)一雙好的跑步鞋。一雙好鞋會(huì)使跑步更容易而且能減少跑步帶來(lái)的傷害，同時(shí)也會(huì)減少運(yùn)動(dòng)給你的身體帶來(lái)的傷害，尤其是對(duì)你的膝蓋的壓力。

When you run it's very important to drink lots of water. You should drink a lot of water before you run, perhaps 500 milligrams (ml), and then maybe you should drink a little when you run, if you run for more than 30 minutes. And then of course you should drink some water as soon as you finish your run to rehydrate your body. If you don't, you'll get really bad headaches.

跑步時(shí)非常重要的一點(diǎn)就是大量喝水。在跑步前要喝很多水，大概500毫升，如果你跑步的時(shí)間超過(guò)30分鐘，那在跑步期間也要喝一點(diǎn)水。當(dāng)然在跑完步后也要喝水，給身體補(bǔ)充水分。如果你不喝水，你就會(huì)感到頭疼。

Naturally, stretching is very important, but most people actually stretch before they run. Often this isn't as important as stretching after you run. I like to stretch after I run because it helps your muscles build up quicker and recuperate, and you'll just feel really good.

伸展運(yùn)動(dòng)也非常重要，不過(guò)大多數(shù)人通常在跑步前進(jìn)行伸展。一般情況下，這樣做沒(méi)有跑步后進(jìn)行伸展重要。我喜歡在跑步后做伸展運(yùn)動(dòng)，因?yàn)檫@樣可以迅速形成肌肉并幫助你的身體進(jìn)行調(diào)養(yǎng)，你會(huì)感覺(jué)很好的。