1 . Why do you run? Different people have different reasons. Whatever your reason is, there’s one thing we can be sure of: Running is much better injury-free. In his book, Dr. Jordan Metzl’s Running Strong, Metzl has the perfect suggestions for enjoying your running without losing your well-being (健康). Here are five must-follow rules for injury-free running:

Train for your level of fitness and your goals.

Don’t run more miles than your body can deal with. If you run for fitness and your goal is about 30 minutes a day, that’s cool. But if you are just starting out,     1    

Wear the right shoes for your feet.

You will hear lots of opinions about whether running shoes really help prevent injury and whether you should even wear them.     2     And some of you may need a little added assistance from inserts (鞋垫).

    3    

Be honest about how much sleep you need and stick to it. The cool runner is the one who wins the race. Sleep will get you there.

Fuel (提供能量) your body right for running and recovery.

    4     And after a workout or race, you need to deliver nutrients to all the body rebuilders in your muscles, so they can do their job and get you back into tip-top shape for your run tomorrow.

Pay attention to pain.

When pain changes the way you run, stop running.     5     And use dynamic rest (动态休息) to stay in shape until you are back on your running feet.

There was     1     story about a high school cross-country race in Texas in 2016.

Cross-country     2     (be) actually the name of an event where the runners compete on the ground instead     3     running in a circle on a flat surface. Some cross-country courses send runners around a waterway, through the woods or up and down hills.

The high school cross-country race     4     (take) place in Texas. It     5     (name) the Gingerbread Jamboree (姜饼聚会) at that time. About 20 high schools sent runners there. The course was five kilometers long.

A camera set up next to a wide mud pit (泥坑) recorded some     6     (amaze) scenes. The slow-motion video showed one runner taking off like a high-jumper, taking hold of his knees and then landing on the mud pit. But that was not all. Just seconds     7     (late), while other runners managed     8     (stay) clean and dry, another runner jumped and dived chest-first into the water.

About 1 million people have watched the video since it came out on Facebook. One thousand people left     9     (comment) on the Facebook post (帖子)，    10     is called "Dear Cross Country. . . Welcome Back".

A group of students from China’s Tibet Autonomous Region (自治区) set out from Lhasa on Friday     1     (begin) a sports tour in Beijing.

    2     eight middle school students from Damxung   Country will visit the Bird’s Nest and Water Cube. Then the group will take training     3     (class) with professional football coaches (教练) from Spain.

“I started practising     4     (play) football in primary school. Now I’m a little nervous but     5     (excite) about the journey. It’s the first time for     6     (I) to leave my hometown. The place     7     I want to visit most in Beijing is the Bird’s Nest.” said sixteen-year-old Teazin Phuntsok.

Tenzin, along     8     his fellow students,     9     (choose) from more than 60 candidates (候选人), all of whom are from remote places in Tibet. The tour they are about to take is a part of “Free Football for All”, a project launched (发起) by Samaranch Foundation. In order to     10     (gradual) promote football and the country’s new national fitness program, the project has organized football training for young people in grassroots (基层) football leagues across China.