1 . Common Mistakes New Runners Make

Running is a great way to get in shape and just about everyone can do it. However, many make a number of common mistakes, which can interfere (妨碍) with training or lead to injury.     1     , keep these things in mind to help you increase your chances of running success.

·Doing too much too soon

One of the biggest mistakes new runners make is doing too much too soon. Slowly easing into a training program will help reduce the risk of injury, so you can continue on with your new running routine     2     .

·     3    

Beginners might think they need to run every day (or nearly every day) to meet their fitness or weight-loss goals, but this couldn’t be further from the truth. Running is a high-impact activity which can be really hard on your body. So it’s important to give your body a rest between workouts.

·Not wearing the right equipment

    4    , it’s important that you wear properly for your workouts. The most important piece of equipment for running is a good pair of running shoes, so be sure to do some research before you purchase a pair. Visit a running specialty store and ask an employee to fit you for a shoe.

•Running through pain

    5     If something hurts when you run, you need to stop and treat the pain. Remember: It doesn’t make you less of a runner if you listen to your body to keep it healthy.

3 . There’s a reason why so many people love running early in the morning.     1     Not only do you begin your day more relaxed and refreshed, but you’ve already started things of with an accomplishment. If you think you’re ready to take advantage of the benefits of a morning run, here are five suggestions from the professionals.

●Find a friend, and be gentle with yourself

Finding a partner to run with will give you someone to be responsible for, and make it much harder to blow off the run. It’s also important to remember that this is a process, and you can’t expect to do it perfectly from the beginning.     2     “Once you get into the habit, it becomes natural and actually jump starts your day,” says Sheri Piers, top American finisher at the 2012 Boston Marathon.

●Embrace the movement

“The first few steps or blocks will be tough in the morning. They always are,” says Dr. Jordan Metzl, who has over 32 marathon finishes under his belt. With a practice of more than 20, 000 patients, Metzl’s days are jam-packed, so early morning runs are a must.     3     “Sometimes you have to just do it, and remember that the motivation will come later.” he says.

●Stay warm

    4     “If I go to bed in my sports wear, all I need to do is throw on the outer layers and head out the door. At least that takes away some of the inconvenience,” says Tina Muir, a half-marathoner. She also leaves her alarm on the other side of the room to help push herself up.

●     5    

“I view waking up early like tearing off a Band-Aid,” says Michele Gonzalez, a running coach. “It’s gonna hurt for a bit.” Her advice is relatively simple. “You just have to set the alarm early and start doing it,” she says. “After a few days, you’ll be tired earlier at night and will start going to bed earlier. This makes the early alarm feel a bit more manageable.”

5 . In a world ruled by hard exercise and complex fitness programs, the simple act of walking is often ignored(忽略).     1     It offers physical and mental benefits that lead to total happiness.

Heart Health and Weight Management

Walking is light heart exercise that helps improve heart health by increasing blood circulation(循环).     2     Besides, regular quick walking supports in weight management by burning calories and improving digestion(消化), making it an excellent choice for those looking to throw away pounds or keep a healthy weight.

Pressure Drop and Clear Mind

Taking a relaxing walk or quick walk has been shown to give off endorphins, the body’s natural ”feel-good” materials. This leads to lower pressure levels, improved feelings, and improved mental health. Walking outdoors in nature or in a peaceful environment can provide a refreshing escape from the daily tasks.     3    

Joint(关节)Health and Free Movement

Unlike active sports, walking is soft on the joints, making it a perfect choice for people of all ages and fitness levels.     4     At the same time, it also raises the ability to move freely and easily. Walking regularly can be particularly beneficial to those recovering from pain or looking to prevent problems with joints.

Social Communication and Connection

    5     Walking clubs, group climbs, or even simple walking with a friend or family member can provide an opportunity to connect, share experiences, and create lasting memories while at the same time bringing the physical benefits.

6 . Most kinds of physical exercises are beneficial for remaining healthy, but a lot of people prefer running over other forms of physical exercises. This may be because running does not require expertise and specialized equipment.     1     Some runners choose to run for the adrenaline (肾上腺素) and others choose it for the health benefits.

Running is a weight-bearing exercise.     2     It is especially helpful for young children and teenagers whose bones have not completely developed. Running is also helpful in improving joint stability (关节稳定性). It is also considered a great way of losing fat and keeping a healthy weight.

    3     A lot of runners experience a sense of excitement and happiness after a run. Running releases endorphins (释放内啡肽) in your brain, which can improve mood (心情). Endorphins also naturally help manage stress.     4    

While running is considered a great exercise, it should not be the only form of exercise that you perform. Running regularly, especially with improper running shoes, could increase the risk of pain in the knees. It could also cause damage (损伤) to the knee joints.     5     It can achieve a balance of strength between the upper and lower parts of the body.

7 . You have to be a marathon runner to get meaningful health benefits from exercise. And that kind of thinking can actually be a block to getting movement.    1     Here are four tips to help you start an exercise habit that you can stick with. It’s a lot easier than you think.

Everything counts when it comes to movement.

The expert guideline says we should be getting 150 minutes of moderately intense (中等强度的) activity each week. But what counts as a moderately intense activity? “    2    Activities in that range include cleaning the floor, or dancing to some music,” says Micnelle Segar, a sport and health psychologist at the University of Michigan.

Exercise is not all or nothing.

Think of starting an exercise habit like climbing a ladder. Start at the bottom and work your way up. Even a short period of exercise has value, and it can help you build up your fitness level over time. So start small. Try standing up from your chair and sitting back down repeatedly. Or just take a five-minute walk.    3    

Focus on how exercise makes you feel.

Long-term benefits like weight loss often take time to achieve. And it can be disheartening when you don’t see results quickly.    4    “There are so many positives that happen when you move,” says Segar. “It brings you much energy. When you feel better, that often benefits you.”

    5    

If weightlifting in a crowded gym gives you anxiety, try getting a set of weights for home or following workout videos on YouTube or riding a bike in the park. Keep trying different types of exercise until you find an activity that makes you happy.

10 . Unlike walking the dog or strolling round the park, longer distance walks offer all the benefits of any fitness challenge. Getting outdoors to stride it out—either in company or alone, will boost your health and mood.     1    . Simply follow our expert tips below and then try the eight-week hiking training plan.

Marathon runners wouldn’t dream of hitting the roads to do the same-old thing.     2    . Similarly, you can vary between doing long-distance walks and high-speed, short walks, and train on different terrain (地形). Your body gets used to the same motions and stops getting fitness gains, so switch sessions.

    3    . If you’re planning to complete a long walk, you’ll need to road-test the trainers. Your feet get bigger when you walk all day, so choose shoes that have some spreading room. Also consider buying some walking-specific kit. Look for light, sweat-taking materials.

Finding a long-distance route can be tricky but there are plenty of resources to help. The Ramblers (ramblers.org.uk), for example, offers more than 2,500 routes with written directions.     4    .

If you want to stay injury free, steadily increase the distance.     5    . Walk at your acceptable pace, relax your shoulders and swing your arms in rhythm with your stride. Roll your foot from heel to toe to push off the ground.