1 . A month before my first marathon, one of my ankles was injured and this meant not running for two weeks, leaving me only two weeks to train. Yet, I was determined to go ahead.

I remembered back to my 7th year in school. In my first P. E. class, the teacher required us to run laps and then hit a softball. I didn’t do either well. He later informed me that I was “not athletic”.

The idea that I was “not athletic” stuck with me for years. When I started running in my 30s, I realized running was a battle against myself, not about competition or whether or not I was athletic. It was all about the battle against my own body and mind. A test of wills!

The night before my marathon, I dreamt that I couldn’t even find the finish line. I woke up sweating and nervous, but ready to prove something to myself.

Shortly after crossing the start line, my shoe laces (鞋带) became untied. So I stopped to readjust. Not the start I wanted!

At mile 3, I passed a sign: “GO FOR IT, RUNNERS!”

By mile 17, I became out of breath and the once injured ankle hurt badly. Despite the pain, I stayed the course walking a bit and then running again.

By mile 21, I was starving!

As I approached mile 23, I could see my wife waving a sign She is my biggest fan.

She never minded the alarm clock sounding at 4 a. m. or questioned my expenses on running.

I was one of the final runners to finish. But I finished! And I got a medal. In fact, I got the same medal as the one that the guy who came in first place had.

Determined to be myself, move forward, free of shame and worldly labels (世俗标签), I can now call myself a “marathon winner”.

3 . It’s time for people to pick up their boom boxes and dust off their sneakers. Breaking, or competitive break dancing, is going for the gold.

On Dec 7, the International Olympic Committee (IOC)announced that breaking would be an Olympic sport at the 2024 Paris Summer Olympics. It will be the latest modern sport to be added to the Games. IOC President Thomas Bach said that the new addition of breaking could help the Olympics event be “more youthful”. “We had a clear priority, and this was to introduce sports particularly popular among the younger generation,” Bach said. “And also to take into consideration the urbanization of sport.”

Breaking was originally part of early hip-hop culture in New York in the 1970s. In the decades since, it has spread globally, enjoying huge popularity beyond the US and particularly across Europe and Asia. Though breaking is often categorized as a style of street dance, it more easily lends itself to the field of sports than other styles for the competitive nature.

“Back in the Bronx in New York, when it first started, it was always neighborhoods of kids just battling each other,” 26-year-old break-dancer Victor Montalvo told USA Today. “That’s how they did it back in the day.” “Breaking competitions typically consist of one-on-one battles in which one competitor challenges his or her rival with different moves and the other responds. It’s a sport/art just as physically demanding as high-intensity dancing and acrobatics (杂技)”, Montalvo added.

But as an art, breaking also features coordination and creativity. Some combinations of moves can be practiced, but much of a round is improvised. Combining vitality and creativity, breaking is accepted by young dancers across the world who are motivated by the prospect of representing their countries at the world’s biggest sporting event.

5 . Race walking shares many fitness benefits with running, research shows, while most likely contributing to fewer injuries. It does, however, have its own problem.

Race walkers are conditioned athletes. The longest track and field event at the Summer Olympics is the 50-kilometer race walk, which is about five miles longer than the marathon. But the sport’s rules require that a race walker’s knees stay straight and one foot remain in contact with the ground at all times. It’s this strange form that makes race walking such an attractive activity, however, says Jaclyn Norberg, an assistant professor of exercise science at Salem State University in Salem, Mass.

Like running, race walking is physically demanding, she says. According to most calculations, race walkers moving at a pace of six miles per hour would burn about 800 calories per hour, which is approximately twice as many as they would burn walking, although fewer than running, which would probably burn about 1,000 or more calories per hour.

However, race walking does not pound the body as much as running does, Dr. Norberg says. According to her research, runners hit the ground with as much as four times their body weight per step, while race walkers, who do not leave the ground, create only about 1.4 times their body weight with each step.

As a result, she says, some of the injuries related to running, such as runner’s knee, are uncommon among race walkers. But the sport’s strange form does place considerable stress on the ankles and hips, so people with a history of such injuries might want to be cautious in adopting the sport. In fact, anyone wishing to try race walking should probably first talk with a coach or experienced racer to learn proper technique, she says. It takes some practice.

6 . Back in January, my partner and I resolved to take exercise seriously. This would mean spending hours every week working out, stretching and sweating our way to better health, which is something that is particularly difficult when you glance at the weather outside and see dark clouds on the horizon. “Looks like it is about to rain, I guess I’ll go for a run tomorrow instead.” But then just as we were on the edge of giving up again, we discovered a brilliant new way to make exercise better: by turning it into a video game.

SWIFT is a cycling game that you control by pedaling your real bike, which is fixed onto a device called a turbo-trainer. As you pedal, the trainer sends signals back to your computer to control the character on screen. And smartly, the game sends back instructions to the trainer to apply different levels of resistance, so that as you’re cycling up a hill in the game, you can actually feel it on the bike.

So, after restoring our small garage and signing up for a $12 per month subscription, we had our TV, bike and all-important cooling fan ready to go.

Once you’re set up, you can participate in virtual cycle rides in 3D-recreations of real places, like London and New York, or fictional locations. And importantly, other real human cyclists appear alongside you, sharing your journey.

The genius of the design is that it has used lots of the tricks of traditional video games to keep pushing you a little bit further and harder: go a little faster, and you’ll be rewarded with a little achievement marker, and if you pedal harder, you might win a race against another real player. It’s essentially generating for some sort of dopamine(多巴胺) hits that riding along on a traditional exercise bike simply can’t match.

I’m not the only person who has noticed this. Today many other companies in the tech industry are chasing the same users, and they all offer their own unique versions.

9 . In an ideal world, we would be able to devote as much time to sports as we feel we need. But in reality, with growing demands in both work and family, we can only jump at the chance for our physical exercise when we can. Making the most of that time to practice Yin Yang yoga, which mixes the dynamic and slow-paced elements of yoga, helps keep you active and relaxed.

Yin and Yang are the Taoist concepts representing a balance of opposite forces which are also interconnected. Yin is inactive, cooling, and negative, associated with the female force. Yang is   active, warming, and positive, associated with action and movement. They are complementary to one another, as one cannot exist without the other.

Yin Yang yoga is a combination (结合体) of high-energy movement which builds energy, increases strength and promotes stamina (耐力), followed by the more restful practice of Yin to give us a deeper stretch (拉伸) and calm the nervous system.

If you have a busy and active life you may feel more in Yang, so taking some cooler, slower Yin yoga practice into your routine may help you feel calmer and more balanced.

If you are practicing for an hour, divide the time in half. Warm up with sun salutations (拜日式瑜伽), continue into a dynamic flow and then move on to some standing postures. After half an hour your heart will be pumping, muscles tighten up and you are hopefully feeling energetic, but ready for a rest. Then pick five Yin postures to hold for 3-5 minutes, or even longer if you are enjoying them!

As ever with yoga, if you are a beginner or have health issues, always attend a class with a trained instructor first to guide you safely through the yoga practice and avoid injury.

10 . It is reported that 6 percent of the early deaths are caused by lack of physical activity, making it the fourth largest risk for death in the world after high blood pressure, smoking and high blood sugar.     1     But which sport is easy for you to play? The general answer is that running is one of the easiest forms of exercise. Science shows it doesn’t just keep you healthy. It can also actually help you live longer.

    2     It turns out that running on a regular basis leads to extra life. Compared with non-runners who do different forms of physical activity and completely inactive adults, runners even have a 30 percent lower risk of all-cause deaths. The various benefits of running on the body can make life longer. It can especially improve heart health. A new study found that groups of runners compared to inactive groups did produce improvements in heart fitness.     3    

    4     Another study of 44, 551 men aged 40 to 75 found that running, tennis and fast walking reduced by 46 percent, 28 percent and 23 percent lower risk of heart disease, separately. So it is okay to choose other proper sports besides running.

Now good news is that there are about 17 million road runners in the US, and the roads are lined with people running slowly or fast. It is a good idea to join them.     5