实战口语情景对话 第368期: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.
我的爱好是跑步。我真的非常喜欢跑步，因为首先，跑步不费钱，一分钱都不用花。你可以在任何地方跑步，比如在城市街头跑步，这是项健康的爱好。如果你跑步的次数很频繁，可能一周三四次吧，那你一定会保持健康的。

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.
我喜欢的跑步时间是早上，因为早上外面美好、安静而且平和。你可以看见太阳升起来的景象。用你的脸去感受凉爽的空气，当然你也会听到鸟鸣声，也可能是公鸡打鸣的声音。那个时间在外面真的很爽。

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.
可能的话，我会尽量去自然环境跑步。在泥土地上跑步对你的身体是最好的，如果你能找到泥土覆盖的地面，或是有泥土地的开放空间，那就是适合跑步的地方，因为经常在水泥地或是柏油路上跑步会伤害到你的膝盖。

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.
就像我说的，跑步非常非常便宜，不过你要花钱买一双好的跑步鞋。一双好鞋会使跑步更容易而且能减少跑步带来的伤害，同时也会减少运动给你的身体带来的伤害，尤其是对你的膝盖的压力。

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.
跑步时非常重要的一点就是大量喝水。在跑步前要喝很多水，大概500毫升，如果你跑步的时间超过30分钟，那在跑步期间也要喝一点水。当然在跑完步后也要喝水，给身体补充水分。如果你不喝水，你就会感到头疼。

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.
伸展运动也非常重要，不过大多数人通常在跑步前进行伸展。一般情况下，这样做没有跑步后进行伸展重要。我喜欢在跑步后做伸展运动，因为这样可以迅速形成肌肉并帮助你的身体进行调养，你会感觉很好的。