In my old school days, running     1    (consider) boring and painful for me. When I started to work, I realised exercise should be part of my lifestyle. Later, running became my career. Over the years, I     2    (coach) many running teams. Needless to say, running has its benefits. It is believed     3    running can decrease the risk of death. So are you currently not doing it? I encourage you to start now.

3 . Two-Man Ironman

On Sept.17, 2022, Jeff and his son, Johnny, set out to begin the first of three legs of the Ironman competition,where competitors must complete a 140 miles of swimming, bicycling and running in under 17 hours. Not that long ago, Johnny could barely walk a few steps because he was born with cerebral palsy (脑瘫). But his dream of being a runner never stopped.

From the day Johnny was born, Jeff refused to let his son’s disability hold him back. Determined to show Johnny that he could pursue his dream of being an athlete, Jeff helped him engage in running. They began waking up at 4 a.m. so Jeff could run while pushing his son in a special wheelchair called a racing chair. Every morning, they drove themselves to run increasingly longer distances. Soon, they were entering 5K races, then on to Ironman competition. Jeff would act as Johnny’s arms and legs, carrying the weight of his son throughout the race.

The race began with a 2.4-mile swim. Settling Johnny into a kayak, Jeff eased himself into the water. Swimming while dragging another person was very tough. But worst of all, Jeff had to struggle with jellyfish. “I occupied my mind by counting the   number of times I got stung (蛰),” he says.

After the two men completed the tough bike section in roughly nine hours, they set their sights on the final leg of the race — a 26.2-mile marathon. They’d been competing for 10.5 hours, leaving another 6.5 hours to make their time.But at Mile 19, Johnny saw the clock ticking down and worried they wouldn’t make the cutoff. Despite the tiredness, Jeff was convinced they were going all right and then picked up the pace.

With minutes left and 200 feet to the finish line, Jeff stopped to help Johnny out of his racing chair and handed him his rolling walker. After years of painstaking work, Johnny was determined to finish his races on his own. After 16 hours, 55 minutes and 35seconds,the father and son crossed the finish line together.

As the crowd cheered on an overwhelmed Johnny, a weary Jeff kept a low profle. “My father didn’t want his finish line moment,” says Johnny, tears in eyes. “He wanted it to be mine.”

4 . As this year draws to a close, I still remember the fear I felt on a bright Saturday morning in late September, at a five-kilometer race in Clarkston, Georgia, as I waited for my 11-year-old son at the finish line.

I knew he could run a 5k in about 30 minutes. When I didn't see him at the 35-minute mark, I began to wonder what had gone wrong. Had he gotten lost? Was he hit by a car? About an hour earlier, when we drove into town, my son noticed an insect on my car. It was bright green, no longer than a fingernail. And it was friendly. This little green thing hopped onto my son's finger, where it stayed for a long, long time. It stayed so long that we eventually gave it a name: Little Friend.

A few minutes before the race, Little Friend jumped off my son’s hand and landed on the sidewalk. But pedestrian traffic was heavy and unpredictable. Little Friend was in danger. So my son knelt and reached out his hand. Little Friend came back.

The race was about to start, and the tiny green insect was in for a wild ride. My son would run fast, and the race would be long, and his arms would swing, and Little Friend would eventually be shaken off.

“You will lose Little Friend,” I told him.

My son nodded, treating the moment with appropriate seriousness.

The race began, and I lost sight of him.

The excitement at the finish line gave way to anxiety when my son did not show up.

I kept asking people if they'd seen him. No one had. And beyond the 40-minute mark, I was in a panic.

But there he was, thank goodness, just ahead of the 45-minute mark.

And there was Little Friend, riding on the upper crook of his right thumb like a very small captain on a very tall ship.

My predictions had been wrong. My son had not run fast, and he had not lost Little Friend. And these two facts seemed somehow related. He blamed a cold he was getting over. I suspected it was more than that, but I didn’t question him too much about it.

We walked back to the car, smiling, and found some bushes in the parking lot that seemed like a good place for my son to drop off Little Friend.

“Be free,” my son said, and gently put it in the bushes.

My son knew the truth. Sometimes life gives you something beautiful, a fragile, short-lived treasure in your hand. There is no need to rush ahead. Treat it gently. Enjoy each moment. Hold on while you can.

One day my son will leave too, running off on his own adventure.

5 . Discover the Huge Health Benefits of Strength Training

One of the best ways to stay fit and healthy as you age is to do strength and power training exercises. It is known that when you are in your thirties, you will begin to lose muscle mass. This loss actually contributes to achy joints, the increased risk of injury, and the “middle-age spread” we all fear. What’s more, the older you get, the faster muscle mass loses. It means that eventually, simple tasks like getting out of a chair and climbing stairs can become more difficult.

Strength training can help you build muscles, make you strong, increase your staying power and make everyday activities easier. By combining strength and power training exercises, you’ll not only get stronger, but also improve your reaction speed. As you grow older, that’s critical because it can help prevent falls. Here is a book, Strength and Power Training for All Ages, for your reference.

·The key muscles to work for an injury-free body

·How to tell how much weight is suitable for you

·How to strengthen the bones most likely to break

·How to take pressure off your knees when walking or running

·Why you’ll want to apply heat to sore joints before you exercise

·Build bones

·Fight diseases

·Improve balance

·Strengthen muscles &Increase muscle power

Get a copy, start training, and then you’ll discover a whole new self.

6 . Endless studies show the physical, mental and longevity-based benefits of working out, while plenty suggest that avoiding activity is bad. But headlines about someone collapsing after a row always stick in the mind. So, how risky is training too hard?     1    

The NHS recommends that healthy adults aim for at least 150 minutes of moderate-intensity activity — but doesn’t suggest where to stop. This is because the ability to handle excess exertion (过度努力) depends on many varied factors.

The exact cause of “overtraining”, in the sense of doing too much over an extended period, is still being debated.     2     Others suggest the intestinal microbiota (肠道菌群) are involved. Whatever the case, it can hurt the rest of your life, making you moody, tired, or injury-prone.

The best advice is to pay attention when you lack energy or feel unwell and back off a bit. If you are a runner, this can also help with the common complaint of shin splints (胫骨骨膜炎), or more serious stress fractures, which are tiny cracks in the bone itself. The latter, which can be due to a sudden increase in training intensity, won’t heal until you ease off.     3    

“The obvious risk factors are linked to impact and exertion,” says Steve Hoyles, a personal trainer and gym owner. “Running is a high-impact activity and analysis shows that inexperienced runners suffer an average of 17.8 injuries per 1,000 hours, whereas in gym users the average is 5.3 injuries per 1,000 hours.     4     Combining these with a form of resistance training would be helpful. Strong muscles, bones, and connective tissues are more resistant to injury than weaker tissues, so prioritise some form of strength training, regardless of your exercise of choice.”

    5     By easing in and increasing the difficulty gradually, you will learn to listen to your body, which can help to warn you if something does go wrong. By not thrashing yourself from the start, you will learn to love exercise — and do it for the long haul.

7 . In early 2018, I was training for the London Marathon—the first and only marathon I would ever run in my life. I had treated myself to an expensive fitness watch that tracked my time, pace and splits.

At the end of my final training run—an exhausting 21 miles (34km) —I threw myself down on the floor the moment I got home, only to see my watch had failed me. Twenty-one miles briefly flashed on the screen before it went blank and disappeared for ever. I screamed in pain. That tragic image of me crying on my living room floor pretty much sums up my relationship with exercise tracking technology.

It can be a total joy to watch your data change on running apps as you get stronger and faster. I once got a kick out of it, but at some point it became a stick I used to punish myself. I would watch my pace, compare it with other people’s or criticize myself for not doing it 30 seconds faster. I never really recognized exercise tracking as a problem. It seemed to me that tracking was the route to self-improvement, and the point was to improve, wasn’t it? The point was to be better.

In the past year, the concept of “being better” has taken on a different meaning. My mental health dropped, and things that were once easy such as brushing my teeth became unimaginably difficult. Being better stopped meaning getting faster or stronger. It meant taking care of myself and feeling some joy in a day. Once I started getting better, I reflected on what in my life made me happy and what did not. So, I stopped tracking my runs and simply deleted years’ worth of data that was once very important to me and now meant nothing.

What has become very clear to me since I quit tracking my runs is that I genuinely love doing them. I run around my local park with a silly little smile on my face. I love it so much. But I do not love running quickly. I do not like races. I do not want to be pushed to be faster. Things I notice about my runs now include: how my legs feel and how my mind feels afterwards-clear and focused. I notice dogs, the smell of the wild plants along the canal and the sunshine (OK, wind and rain) on my face.

I am better. Or sometimes I am worse. But either way I’m slowly plodding along, and that’s good enough.

8 . Golf has a length problem. The farther players drive the ball, the longer holes need to be, so that skills like iron play and putting (打球入洞) remain important. But the longer courses are, the more they cost to maintain and the worse their environmental impact. They also become more daunting for recreational golfers, who keep them in business.

In 2004, golf’s regulators introduced limits on the size of clubs (球杆), hoping to slow the trend of ever-longer drives. Nonetheless, the inflation has continued quickly. On November 15th a famous record tumbled (下跌): someone completed the Masters Tournament in fewer than 270 strokes, the mark Tiger Woods set when he won his first major title in 1997. The new low of 268 belongs to Dustin Johnson, who has averaged more than 300 yards a pop throughout his career. He achieved the feat even though the Augusta National course is 8% longer than in 1997.

How have golfers continued to blast the ball farther than ever? The PGA Tour publishes ball-tracking statistics, which suggest that, although better equipment may have helped, players’ recent gains stem largely from their technique — and even bigger improvements now appear inevitable.

The data come from ShotLink, a system that tracks how fast a golfer swings (“clubhead speed”), his ball’s trajectory (“launch angle”) and its rotation speed (“spin rate”). A statistical model using these metrics was built to predict driving distances. Together, the three factors explained 70% of the differences between players’ distances, and almost all of the increase in length over time.

The model’s lessons are intuitive. To thump the ball as far as possible, one should maximise clubhead speed and launch angle while minimising spin. However, most players face a trade-off between these goals. Harder impacts usually mean flatter trajectories.

One golfer, however, has escaped this constraint. Bryson DeChambeau, a physics graduate with oddly designed club, is nicknamed the “Mad Scientist”. He gained 18kg of weight while the PGA Tour was suspended. This has allowed him to swing faster than anyone else. But he has also managed to smash the ball with a high launch angle — an unprecedented combination that might owe something to his unusually stiff wrists and robotic technique. Using both his brains and his brawn, Mr DeChambeau is now hitting 15 yards farther than his closest competitors do.

Mark Broadie, a golf statistician, reckons that other professionals will try to beef up. But golf history is full of players who lost their edge after making small changes to their swings. And time may yet show that the risks of Mr DeChambeau’s bombs-away approach offset some of the rewards. He strayed into the rough (球场长草区) often at the Masters.

Nonetheless, the Mad Scientist’s breakthrough is bad news for course designers. They will probably have to keep fiddling with their fairways on the golf courses for years to come.

With exciting moves, fantastic music and competitors using cool names, breaking is a sport like no other. Also    1    (know) as breakdancing, it will become one of the Olympic sports    2    the Games are held in 2024. It is not yet known how the 2024 Olympic contest    3    (arrange). It is likely that there will be separate female and male battles, and possibly mixed-doubles events with both men and women.

10 . Through interacting with people and the outdoors, a cycling holiday can boost both your physical and mental well-being. We have researched the best routes for the perfect cycling holiday here in the UK. With locations across the UK, you’ll be sure to find your next cycling destination here.

Camel Trail

The best cycling route here in the UK is the Camel Trail in North Cornwall. Stretching 27.8 km from Padstow to Wenfordbridge, this cycling route is not only a fairly flat cycle, but is also home to some breathtaking views of the coast and family-friendly camping spots. Perfect for families, the Camel Trail follows alongside sandy beaches and villages along the way, meaning there’s more to discover.

Tissington Trail

The Tissington Trail takes you from Ashbourne in the Derbyshire Dales, all the way up to Parsley Hay. Taking you through the south of the beautiful Peak District, the Tissington Trail follows an old railway line which still has the former station platforms. Filled with lots of history and nature, and only a 25-minute drive to Alton Towers for a bit of added fun, this holiday is jam-packed with plenty to do for the whole family.

Derby Canal Path and Cloud Trail

The Derby Canal Path and Cloud Trail stretches 21.4 km from Derby to the market town of Loughborough. Taking you along the picturesque countryside, and waterside sections, this cycling route has it all. Local attractions on the route include Melboume Hall and Gardens, and Melboume Animal Farm.

Marriott’s Way

The Marriott’s Way is another long distance cycle and footpath that starts in Norwich and finishes in Reepham. Perfect for cycling through Norfolk’s picturesque woodlands, the Marriott’s Way also passes through picturesque small towns and villages including Attlebridge, Whitwell, and Theme Thorpe. The Marriott’s Way cycling trail has the steepest ascent out of the four best cycling holidays, so may be the best for those who are keen riders.

If you choose to venture out on a cycling holiday this year, you’ll feel the benefit of spending time with family and friends while exploring some of the UK’s most scenic and enjoyable cycling routes. Take your pick from our best cycling holidays in the UK for your next staycation, whether you’re a novice rider or looking for a challenge.