【推荐2】When you set out on a run, your main goal is probably to beat your personal best. But when simply telling yourself to “run faster” isn’t enough, how do you actually improve your stamina (耐力) and increase your running distance?    1    

Goals motivate you and give you a concrete number to reach for. You can set a goal which involves running a certain distance in a specific length of time.     2     Alternatively, you could set yourself a goal involving increasing the number of steps you take in a minute, or your cadence (节奏). The fastest runners in the world have an average cadence of around 180 steps per minute.

Keep your heart rate up during a run to improve your running speed.     3     Plug in your information, like a running distance and how long it takes you to run that distance, then mark down the pace that you can comfortably run for 30 minutes. Run at your maxi- mum pace for at least 30 minutes to keep your heart rate up the entire time.

    4    Interval (间歇) running has been shown to increase both speed and stamina in athletes. To do an interval run, run at a medium pace for 1 minute, then jog for 2 minutes. Repeat this cycle 4 times, then cool down at a walking pace for 5 to 10 minutes. By switching back and forth between running and jogging, you’ll not only increase your average running speed, but you’ll increase the distance you can run, too.

Use hills to gradually build speed over time. Either find a hill outdoors somewhere, or use a running machine with an incline setting.     5     Over time, your stamina will increase, leading to faster run times. Hill runs are actually better for your body too, as they help you to achieve high abilities while limiting the joint shock caused by knocking on flat surfaces.

【推荐3】How to Achieve a Positive Attitude

Over the last decade, researchers have identified practices that can help you achieve and sustain a positive attitude towards your future.     1     The earlier in life you adopt these practices, the greater the potential impact on the quality, and possibly length, of your life.

Enjoy pleasure. Focus your attention on something pleasing as it occurs, consciously enjoying the experience as it unfolds.     2     Everyday pleasures, on the other hand, can slip by without much notice unless they disappear or seem threatened. Slow down and focus. You will enjoy things more, whether a meal or a visit with a friend.

Practice gratitude. Gratitude is a thankful appreciation for what you receive. Try keeping a gratitude journal, in which you regularly write down things for which you are grateful.     3     As you write, be specific and try to relieve the feeling as you remember what each thing means to you.

Cultivate mindfulness. Mindfulness is generally acquired by training the mind to focus its attention on the present moment in a systematic way, accepting whatever arises. Being mindful helps you become fully engaged in the on-hand activities and creates a greater capacity to deal with adverse events.     4    

    5     If it’s normal to experience a sense of loss and even grief if a relationship breaks, your children leave home, or you lose a job or retire. View an important life change, no matter how painful, as a new challenge or opportunity. For example, if you're between jobs or retired, look for volunteer opportunities that would benefit from your professional skills. If you miss having children in your life, consider coaching or tutoring.

【推荐1】Best Mexican Festivals to Attend

The country of Mexico has more to offer besides its beauty and the following festivities prove that well. Take a look at them and save your dates because you definitely can't afford to miss them.

Día de Muertos

Día de Muertos is a celebration of life! November l and 2 are important. While the l st is dedicated(专用的) to children and is called the”Day of the Innocents”, the second is dedicated to the people who have passed away. Graves are decorated with flowers, feasts are prepared, and families come together to remember their loved ones.

Date: 1st- 2nd November

Where: All over Latin America

Día de la Independencia

Día de la Independencia is the day when the entire country celebrates the start of Mexico's war of independence. Today, a couple of weeks are celebrated with artists putting up shows and exhibitions, Mexican music filling the streets, and even some costume parties!

Date: 16th September

Where: Mexico

Guelaguetza Festival

A spectacular vision of art, dance, and music, the annual celebrations of Guelaguetza are . a wonderful cultural experience， especially for tourists. Since the tickets to this festival's cultural program are sold in advance, you can plan a trip around this event.

Date: 22nd-27th July

Where: Oaxaca，Mexico

Día de la Virgen de Guadalupe

As the legend goes, Virgin Mary appeared in front of Juan Diego, one of the most loved patron(守护神) saints of Mexico. The apparition(神秘的现象) occurred in Mexico City and a church has been built at that spot. The religious festival of Día de la Virgen de Guadalupe pays respect to this event. The story goes forward and mentions a few relics too. This also makes it one of the most religiously significant monuments.

Date: 12th- 13th December

Where: Mexico City