美語情景對話 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.

我的愛好是跑步。我真的非常喜歡跑步，因爲首先，跑步不費錢，一分錢都不用花。你可以在任何地方跑步，比如在城市街頭跑步，這是項健康的愛好。如果你跑步的次數很頻繁，可能一週三四次吧，那你一定會保持健康的。

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.

我喜歡的跑步時間是早上，因爲早上外面美好、安靜而且平和。你可以看見太陽升起來的景象。用你的臉去感受涼爽的空氣，當然你也會聽到鳥鳴聲，也可能是公雞打鳴的聲音。那個時間在外面真的很爽。

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，我會盡量去自然環境跑步。在泥土地上跑步對你的身體是最好的，如果你能找到泥土覆蓋的地面，或是有泥土地的開放空間，那就是適合跑步的地方，因爲經常在水泥地或是柏油路上跑步會傷害到你的膝蓋。

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.

就像我說的，跑步非常非常便宜，不過你要花錢買一雙好的跑步鞋。一雙好鞋會使跑步更容易而且能減少跑步帶來的傷害，同時也會減少運動給你的身體帶來的傷害，尤其是對你的膝蓋的壓力。

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.

跑步時非常重要的一點就是大量喝水。在跑步前要喝很多水，大概500毫升，如果你跑步的時間超過30分鐘，那在跑步期間也要喝一點水。當然在跑完步後也要喝水，給身體補充水分。如果你不喝水，你就會感到頭疼。

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.

伸展運動也非常重要，不過大多數人通常在跑步前進行伸展。一般情況下，這樣做沒有跑步後進行伸展重要。我喜歡在跑步後做伸展運動，因爲這樣可以迅速形成肌肉並幫助你的身體進行調養，你會感覺很好的。

重點講解：
1. in shape
（身體）狀況良好；（事物）情況良好；
eg. He was still in better shape than many young men.
他仍然比很多年輕人都要健康。
eg. Keeping your body in shape and eating healthy food can do wonders for you not only physically, but give you tremendous energy to be active and fit.
保持好你的體態，多吃健康食品會讓你不僅身體看起來很棒，而且會讓你有更多的精力去保持活躍健康。
2. come up
（太陽、月亮）升起；
eg. It will be so great watching the sun come up.
看着太陽冉冉升起將是十分美妙的事情。
eg. Another hour and I see the sun starting to come up in the distance.
又過了一個小時，我看到太陽開始從遠方升起。
3. build up
（使）積聚；（使）逐漸增加；
eg. The collection has been built up over the last seventeen years.
在過去的17年中，收藏的規模不斷擴大。
eg. Lipid peroxide created by fats combined with oxygen tends to build up in the body and create aging.
脂肪和氧分結合形成的類脂過氧化物在體內累積並使人老化。