2 . 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 . What’ s a micro activity? I consider this question about the word “micro” whenever it appears.

    1     Quite literally, it means “extremely small”. But in this article, a micro activity will refer to something which takes up no more than five minutes of your time.

The following recommendations are micro activities you should do for your body.

Self-Massage (自我按摩)

Self-massaging should become a part of your daily musts.     2    As we get older, our muscles (肌肉) tighten. But if we self-massage, these muscles will feel cared for. According to the Mayo Clinic, massage can reduce stress and increase relaxation.

Intensive Exercise

There are many benefits of intensive exercise (高强度运动). And do you know what else it does for your body? It makes your body realize it can do so much more. In less than five minutes, the goal is to break a sweat. This can be from running or lifting weights.     3    

Let Loose

Whether it be dancing, skipping or something else, our body should do whatever it feels like doing without judgment.     4    Thus we will feel happy and relaxed.

Be Still

    5    Your body loves movement. But we must find a few moments of stillness throughout our day. By devoting ourselves to more stillness, we can find ourselves more at peace and less stressed even under hard circumstances.

From green sporting venues (场馆)     1     (equip) with wind, photovoltaic and other clean energy sources to technological applications including driverless buses and digital torchbearers, green technology became one of the     2     (big) highlights of the 19th Asian Games, held from Sept. 23 to Oct. 8 in Hangzhou, East China’s Zhejiang Province.

Through the Games, Hangzhou’s green and high-tech development concepts served as models for other cities in China, which also showed the country’s     3     (commit) to low carbon and innovation-driven development.

The 65 venues and related facilities of the Games realized 100 percent green electricity supply. At the Hangzhou Olympic Sports Centre Aquatic Sports Arena, the intelligent light guide system can save 100,000 kilowatt-hours of electricity per year by introducing outdoor     4     (nature) light in to the arena through 210 tubes on the roof. At the Fuyang Water Sports Center,     5     variety of green plants made the arena’s greening rate reach 45 percent,     6     can collect carbon and release oxygen, and also make the arena warm in winter and cool in summer.

As Hangzhou     7     (be) one of China’s digital cities, intelligence became a major feature of the Games. The opening ceremony used 3D wire-guided technology in a large space     8     the first time, making the flame lighting ceremony the first digital lighting ceremony. with digital substantive integration. All venues     9     (cover) with 5G systems, new energy charging piles and intelligent management systems, while the tournament was broadcast in 4K ultra high definition,     10     (create) a new immersive viewing experience for viewers.

6 . How to make exercise a habit that sticks

There’s a reason why so many New Year’s resolutions to get in shape crash and burn before February rolls around. And it’s not that you simply don’t have what it takes.     1     Follow these steps to make exercise one of them.

Remove obstacles.     2     Do you tend to run out of time in the morning? Get your workout clothes out the night before so you’re ready to go as soon as you get up. Do you skip your evening workout if you go home first? Keep a gym bag in the car, so you can head out straight from work.

    3     A goal of exercising for 30 minutes a day, 5 times a week may sound good. But how likely are you to follow through? The more ambitious your goal is, the more likely you are to fail, feel bad about it and give up. So, it’s better to start with easy exercise goals you know you can achieve.

Reward yourself. People who exercise regularly tend to do so because of the rewards it brings to their lives, such as more energy, better sleep, and a greater sense of well-being.     4     When you’re starting an exercise program, it’s important to give yourself immediate rewards when you successfully complete a workout or reach a new fitness goal.

Choose activities that make you feel happy and confident. If your workout is unpleasant or makes you feel clumsy or inept. you’re unlikely to stick with it. Don’t choose activities like running or lifting weights at the gym just because you think that’s what you should do.     5