【推荐2】Running on the beach can certainly be a good thing. It’s definitely different from running on the pavement, a track or trails with soft surfaces.

For starters, sand can be a challenge because it has an uneven surface and constantly shifts under your feet. As you push off, you’re going to lose some of your energy as the sand moves. So, you’re not going to be able to push yourself forward as you are on a track or pavement. But this unevenness has an upside: It gives your body an extra workout, forcing you to engage muscles that don’t get as much use during runs on firm surfaces. For instance, your feet, ankles, lower back and the muscles around your hips might feel more painful and more tired than usual after a beach run just because the surface is constantly moving and changing step by step.

You also might feel painful afterward because beaches tend to slope（倾斜）downward, toward the water. If you’re going for a long run on the beach, you might notice that one side of your body — including your ankle, leg or knee — might feel more painful because you’re putting more pressure on it due to the slope.

Some beach runners tend to run barefoot. However, if you’re not used to barefoot running, start slowly and don’t run long distances at first. That’s because running barefoot uses different muscles compared with running with shoes, and it’s important to strengthen these muscles and adapt your feet. Moreover, because sand can be rough, you can get blisters（疱）pretty easily from running barefoot.

Despite these challenges, running on sand can be a smart choice for athletes because running on it can decrease the impact on their body during high-intensity workouts. This could potentially lead to reduced muscle damage and less pain. Women had less myoglobin（肌红蛋白） — a protein that can be a sign of muscle pain — in their blood after running on sand than they did after running on grass. This suggests running on softer ground surfaces, such as sand, may reduce muscle damage.

【推荐3】Nearly all of us have a bad habit, whether we know it or not. Some people say they want to get rid of it but don’t know the proper ways. Here’s some advice on how to get rid of bad habits.

Make a list.

Write down why you want to stop a certain behavior, how it’s hurting you and how to get rid of it. This will help a lot. Look at that list regularly.

Join in other activities.

It’s wise of you to do something else when you want to stop your bad habits. If you get angry easily, for example, you can practice having a deep breath or going for a walk.

Give yourself a present.

Before you take action against a bad habit, decide what you’ll do to celebrate it if you reach your goal.

Keep off bad habits.

If you are fat and want to lose weight, keep junk food out of your house. If you are a heavy smoker with coffee, turn to tea and keep away from friends who like smoking.

Be patient.

Bad habits develop over years, so you probably won’t be able to get rid of them quickly. In fact, people often give up several times before being successful, so you should be patient.

Find support.

Don’t be afraid to ask for support from friends, family or other people who have the same bad habits as you. When you talk to others, they might be able to provide advice or encouragement that you usually wouldn’t get from yourself.

【推荐1】More than 10,000 people were made homeless in Ternang when the Sungai Mas overflowed its banks yesterday after six days of continuous heavy rain.

The wooden bridge across the river has been washed away. The town is cut off by flood waters. At the fifth mile, Jalan Tengkn, the water is two meters deep. It is closed to all traffic. Flooding first happened at mid-afternoon yesterday along the river banks. People trying to get to higher ground were just in time to escape the destroying of the flood. Most of the flood victims(受害者) had to leave all their things behind.

The National Flood Relief(救济) Center was reported to give its help and by early evening the whole town was moved out, helped by the army, police, Red Cross Society and volunteers(志愿者).

The flood victims are now housed in different simple relief centers in the nearby town of Ternang. “Everything possible is being done to help the unlucky people,” a government spokesman said, “In fact, money, food and clothing have begun to come in from public organizations and helpful people. A Disaster Relief Fund(救灾基金会) will be started as soon as possible.”

According to the latest reports it is still raining heavily at Ternang. The whole town is expected to be wholly covered by the water. So far no deaths have been reported.

【推荐3】A severe drought(干旱) that has caused water levels in Southeast Asia's Mekong River to drop to their lowest in more than 100 years could have devastating(毁灭性的) consequences for fish, as well as the tens of millions of people living and working along the river, experts warn.

This year, the dry conditions in the Mekong region persisted(持续) due to warm Pacific Ocean currents(洋流)known as the EI Nino effect. But climate change is also a driving factor, experts say, causing the rainy season to shorten considerably. The situation was made worse by hydropower (水利发电)dam operators upstream, in China and Laos , with holding water for their own purposes.

Many rice farmers in the region have been unable to plant their main crop, raising fears 'of a heavily diminished harvest this fall. Less water flow could also have a devastating impact on fish reproduction in the Mekong River basin. Perhaps even more alarming, experts expect that droughts and disruptions(中断)to the water flow of the Mekong will become more common, and they warn that it could eventually lead to the ruin of the entire ecosystem.

Originating in the Tibetan highlands, the Mekong River flows through six Asian counties before emptying into the South China Sea. The river basin is home to the largest inland fishery in the world and more than 60 million people depend on it for their livelihoods.

Few rivers in the world rise and fall with the seasons as much as the Mekong, which can drop Few rivers in the world rise and fall with the seasons as much as the Mekong, which can drop up to40 feet in some places at the end of the dry season. When the rainy season arrives, they normally produce a flood pulse that brings with it sediment(沉淀) important to agriculture as well as huge amounts of tiny fish, including many critically endangered species such as the Mekong giant catfish, that are swept into the Tonle Sap Lake and other floodplains where they can mature.