Tips for Running in the Morning
There are so many great reasons to run in the morning. It's a great way to wake up and watch the world awaken with you. This is not to suggest that getting into the habit is easy, especially if you're not a morning person. But there are ways to ease you into the routine and in ways you may even enjoy.
◆Teach Yourself Good Sleep Habits
Building a morning running habit starts with a good night's sleep. According to the American Sleep Association, you can train yourself to sleep at an earlier hour if you:
·Plan to go to sleep at the same time every night.
·Avoid TV, reading, or electronic devices an hour before bedtime.
·Avoid coffee or alcohol three hours before bedtime.
·Have a nightly routine, such as a warm bath, meditation (冥想), or listening to calming music.
◆Sleep in Your Running Clothes
It's hard to blow off a run when you're already dressed for it. If you really want to get a jump start and find motivation as soon as you open your eyes, simply wear your running clothes to bed.
◆Put Your Alarm Clock out of Reach?
When your alarm clock goes off early in the morning, you may want to get a couple of more minutes' sleep. If you're struggling to get up, place the alarm clock across the room so that you have to get out of bed to turn it off. The more steps you put between you and the bed, the less likely you are to fall back asleep.
◆Eat Smart
It is never good to run on an empty stomach. After a long night's sleep, you have little to draw upon in the way of energy. If you head out the door having eaten nothing at all, you will likely experience tiredness, muscle pain, shortness of breath, and weakness. Worst yet, you may convince yourself that you're “not made for morning runs,” when, in fact, you're not feeding yourself properly.
1. According to the writer, which is right for building a morning running habit?A.When to go to bed is not so important. |
B.Doing some reading just before bed. |
C.Drinking some coffee or tea to calm. |
D.Just sitting there thinking nothing at all. |
A.To be taken away by wind. |
B.To be removed by explosion. |
C.To quit something. |
D.To get out of something. |
A.In order not to be disturbed. |
B.To get a few more minutes' sleep. |
C.In order to protect the alarm clock. |
D.To get up as soon as possible. |
A.Feeling unfit for running. |
B.Feeling out of breath. |
C.Feeling very hungry. |
D.Feeling extremely tired. |
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【推荐1】We can create learning moments that students remember forever if we open up our classrooms to awe and wonder.
Toward the end of my high school year, our Spanish teacher organized a trip to see an Andean band perform in Philadelphia. My classmates and I egged one another on ironically (讽刺地): Who could enjoy the show? The performers’ clothing seemed odd. The instruments, strange. But then the performers kicked in, dancing to their bombo and wancara drums around the stage and the panpipes and quena announced a kind of sound—new to us.
We had spent too little time discussing the culture of the Inca in social studies but its traditions came alive for us that evening. Once the wonderful performance lit up the stage and the hall filled up with music, my teenage cynicism disappeared. I rose out of my chair to dance with honest joy.
I have spent the last seven years living and working in South America. But my thirst for cultural exploration and a desire to understand the world outside my language and country has been alive longer than that. Sometimes I think that night dancing to those ancient rhythms unlocked this fascination. Why do I remember it so clearly decades later?
In his recent book Awe: The New Science of Everyday Wonder and How It Can Transform Your Life, psychology professor Dacher Keltner explains that “brief moments of awe are as good for your mind and body as anything you might do.” Besides being a memorable emotion, awe boosts curiosity, builds humility, helps with critical thinking, and makes people feel more connected. It even makes us happier. “Twenty years into teaching happiness,” Keltner writes about how to find deep happiness, “I have an answer: FIND AWE.”
Moving forward, let’s do our best to build instances of awe into our curriculum (课程). So when our former students approach us on the subway years later, they will recall the magical moments from their days spent in our classes.
1. How did the students initially react to the Andean band’s performance?A.They showed respect for it. | B.They approached it with doubt. |
C.They left in disappointment. | D.They felt joyful to appreciate it. |
A.A deep understanding of music. | B.A strong enthusiasm for exploration. |
C.A negative attitude to the world. | D.A sense of connection with society. |
A.The importance of finding happiness in life. |
B.The lasting impact of a memorable experience. |
C.The benefits of understanding different cultures. |
D.The positive role of awe in improving one’s life. |
A.Teachers. | B.High school graduates. |
C.Parents. | D.Psychology researchers. |
【推荐2】How to Put on a Medical Mask
Medical masks are mainly used by health care professionals to protect themselves and others. The masks can prevent the spread of infectious diseases. During a bad disease outbreak, that the public wear masks to protect themselves is also recommended. Here are some steps to wearing a mask properly.
Clean your hands. Before touching a clean medical mask, wash your hands thoroughly with both soap and water. Once you've applied soap, you should rub your hands together to wash them for at least 20 seconds. Always use a clean paper towel to dry your hands.
Check the medical mask for imperfections. Once you've taken a new medical mask from the box, check it to ensure it doesn't contain any imperfections, holes or tears in the material.
Orient(确定方向) the top of the mask properly. In order for the mask to fit as close to your skin as possible, the top portion of the mask will have a bendable, but stiff edge that can be shaped around your nose. Ensure this bendable side is facing upwards before applying the mask to your face.
Place the mask on your face. There are many types of medical masks available, each with different methods of attaching the mask to your head.
A.Hold the mask in front of your face. |
B.These masks are generally somewhat loose fitting. |
C.Ensure the proper side of the mask faces outwards. |
D.Adjust the nose piece and fit the mask to your face. |
E.Don't forget to place that paper towel into a dustbin. |
F.Some masks have 2 ear loops on either side of the mask. |
G.If the mask has something wrong, throw it away and select another new mask from the box. |
Have you had a headache during a test? Have you ever been so worried about something that you have a headache or even can't sleep at night? If so, then you know what stress is. Stress is what you feel when you are worried about something. This worry in your mind can make your body feel bad. You may feel angry, sad, scared, or afraid — all these can give you a stomachache or a headache.
However, there are different kinds of stress. Some kinds of stress are good and others are bad. Good stress might happen when you're called to answer questions in class or when you have to give a speech. This kind of stress can help you to get things better done. For example, you may do a better job on your test if the stress pushes you to prepare better before the test.
On the other hand, bad stress can happen if the stress lasts too long. You may not feel well if your parents are fighting, if a family member is sick, if you're having problems at school, or if anything else makes you unhappy every day. That kind of stress isn't going to help you. And it can actually make you sick.
The best way to fight the stress is to have a balanced life. Make sure you keep yourself in mind: sleep, exercise, leisure (休闲), and food. If you get enough sleep and eat properly, and if you exercise and leave time for fun, you'll probably feel less stressed.
1. What is stress according to the text? (No more than 15 words.)2. Why are some kinds of stress good? (No more than 15 words.)
3. What’s the main idea of paragraph 3? (No more than 10 words.)
4. List four things that can keep you away from stress according to the text? (No more than 8 words.)
5. How do you solve it when you are very stressed? (No more than 15 words.)
【推荐1】Although midnight snacks or being too tired to exercise could make people get fatter,there may now be a more scientific reason. A study has shown short or restless sleep changes the way people’s DNA works and makes the body store fat. Fat stores begin to rise when people lose as little as one night’s sleep, the researchers found.
Sleep researchers from Uppsala University in Sweden did a study on people after two lab tests — in one they slept for over eight hours and in the other they did not sleep at all. Researchers then examined the make-up of fat and muscle tissue (肌肉组织), as well as measuring sugar levels in the blood.
The researchers found after just one night of sleeplessness, the body began to store more fat and to lose muscle strength. The body’s decision to store more fat when a person is tired appears to be related to a break in the body clock. When sleep times are changed, it disrupts (扰乱) the way DNA is used by the body and changes which processes are seen as most important, the scientists say. Sleep loss was already known to contribute to overweight but the scientists say they are the first to ever notice the physical changes that lead to putting on weight.
“We saw that the tissue is attempting to increase its ability to store fat following sleep loss,” said study author Jenathan Cedernaes. “We observed signs of breakdown of muscle. We also noted changes in the levels of proteins (蛋白质) related to dealing with blood sugar and this could help explain why the people’s sugar sensitivity (敏感度) was damaged following sleep loss. Taken together,these observations may partially explain why long-term sleep loss can increase the risk of putting on weight as well as the risk of serious diseases.”
The researchers say their findings are important because high levels of body fat increase the risk of the world’s biggest causes of death: cancer and heart disease.
1. What does the second paragraph show?A.The background of the study. |
B.The reasons for the study. |
C.The process of the study. |
D.The methods of the study. |
A.It is the first of its kind. |
B.It discovered something new. |
C.It will encourage more related research. |
D.It will last for a long time. |
A.Heart disease is caused by poor sleep. |
B.More and more people are short of sleep. |
C.Overwork prevents people from sleeping well. |
D.Sleep loss makes people less sensitive to blood sugar. |
A.The importance of a good night’s sleep. |
B.Poor sleep makes people fat and weak |
C.The factors that affect the way DNA works. |
D.The body clock plays a role in sleep management |
【推荐2】Life can be fun, amazing and happy; however, your life may also be stressful, anxious and extremely busy.
Laughter provides so many positive emotional rewards! When we laugh, hormones which help promote our emotions and moods are released. Emotional benefits of laughter include reducing anxiety and increasing our sense of happiness.
Socially, laughter assists in maintaining friendships.
Get together with friends who have a fantastic sense of humor, enjoying their company often. Create a humor notebook with empty pages where you can put down cartoons and jokes that make you laugh. Take some silly family pictures and display them.
Add humor and laughter to your day.
A.Laughter makes us feel better |
B.Laughing can provide some healthy advantages |
C.It is very normal to feel some stress and anxiety |
D.Give yourself and your family the gift of laughter |
E.And watch movies that make you laugh out loud |
F.There is no need to worry about stress and anxiety |
G.Laughter strengthens our family relationships as well |
【推荐3】Protecting Your Eyesight
Nowadays most people have bad eyesight. Don’t take your eves for granted. Here are some tips on protecting your eyesight.
Eat for good vision.
Protecting your eyes starts with the food on your plate. Nutrients such as vitamin C and vitamin E may help avoid vision problems.
Wear sunglasses for good vision.
Quit smoking.
Smoking makes you more likely to get cataracts, optic nerve damage, and macular degeneration (黄斑退化). If you have tried to quit smoking before and started smoking again, keep trying. The more times you try to quit smoking, the more likely you are to succeed.
Staring at a computer screen can cause so many problems: dry eyes, headaches and neck, back and shoulder pain. To protect your eyes, you can position your computer so that your eyes are level with the top of the monitor. This allows you to look slightly down at the screen. Try to avoid glare on your computer from windows and lights. Use an anti-glare screen if needed. Every 20 minutes, rest your eyes by looking 20 feet away for 20 seconds.
Visit your eye doctor regularly.
Everyone, even young children, should get their eyes examined regularly.
A.Eye exams help you protect your sight and see your best. |
B.Look away from the computer for good eye health. |
C.Use safe sunglasses. |
D.At least every two hours, get up and take a 15-minute break. |
E.Wear glasses when examined under the guidance of your doctor. |
F.Regularly eating nutritious foods can lead to good eye health. |
G.It will cause your eyesight to fail. |