1 . Running isn’t exactly fun. It demands determination and a lot of energy before you get to enjoy it.    1     To help you like running, here are some things that you can do.

Determine your “why”.     2     This is the eagerness and driving force as to why you     even tried it out. There are many possible reasons as to why you’d want to run. It could be as simple as wanting to have better resistance after climbing a flight of stairs. It could also be something much long-term like wanting to look better and become healthier in the long run. Knowing the reason drives you to keep running.

Don’t take it too seriously. There’s nothing wrong with taking things lightly when it comes to running.    3     That can make you less eager to try out running and be uncomfortable   whenever you miss a running day.

Make a playlist. The proper music is very powerful in helping you through a running practice. Create a playlist that you can run to. Your running playlist will become a marker for your running.    4    You’ll also know that you’re almost done with your run when you’re listening to the ninth song on the list. It’s better to track your progress through music than through numbers, seconds, and miles.

2 . Whether you are racing or touring, long-distance cycling can be very rewarding.     1     In general, it is more important to prepare your mind and your gear (齿轮) for the challenge ahead than it is to train your body. The best way to physically train for a long cycling trip is to take a long cycling trip! There are several steps for you.

Stretch first! Warm up for at least ten minutes before each long-distance cycling session.     2     This way, you can reduce the risk of injury.

Pace yourself.     3     Try to keep up this pace as best you can. Use a lower gear so that you don't wear yourself out. Try to keep up a rate of roughly 90 rpm(revolutions［旋转］per minute) on a low gear to go easy on your muscles and lungs.

Shift gears. When you come to a hill, change into a lower gear so that you can more easily reach the top.     4     Throughout the ride, stay aware of how hard you are working. If you are struggling to push the pedals (踏板), you should switch into a lower gear to conserve your energy.

    5     Even if you feel strong, stop every 10-20 miles to give your body a rest and ensure that everything is running smoothly. Rehydrate (补水) by drinking some water, and boost your energy levels with a quick snack. Keep doing so until you arrive at your destination.

3 . Mountain-biking

You can choose from guided downhill or cross-country mountain biking to road cycling and families can enjoy peaceful, slower paths and farm trails.

Extra activities include hiking, water park.

GO: Five-night B&B packages including transfers and guided biking, from £374 per person. Bike hire from around £15 a day. See wizzair. com.

Camping

Get back to basics on a campsite with none of that fancy glamping. The pitches are large so you can light your own campfire at night. Walkers are in heaven here, hiking among the limestone hills filled with traditional stone walls.

Also a great destination for fishing, sailing and windsurfing on nearby Lake Semerwater.

GO: Non—electric grass tent pitches from £20 a night. Tipi already pitched from £70 a night. See pitchup.com.

Whale-watching

Scotland’s west coast, one of Europe’s best places to catch sight of whales, has launched a new whale trail. It features 30 top places offering opportunities to see the wildlife and showcases whale heritage sites.

GO: Accommodation along the trail is reasonable including B&B in a double room at Torran in Ullapool from £70 a night. See bandbullapool. co. uk.

4 . A one-armed 13-year-old basketball player in a video moves China. He is Zhang Jiacheng, from Guangdong Province. In the video, facing a taller, stronger, and older opponent (对手), he isn’t afraid at all.

Attracted by his good skills in the video, many people even fail to know that Zhang Jiacheng has only one arm. Although the young boy lost one of his arms in an accident, he became crazy about playing basketball at 12. “Work hard or just give up,” he always says. Thus, he spent all of his free time on it without considering his body condition.

People’s attention has encouraged him to work harder towards his goal — to become a top basketball player. “I just keep practising every day to improve myself, whether at home or in the playground,” he says, “My biggest challenge (挑战) is to control the ball much better.” After only a year of hard practicing, Zhang Jiacheng has improved his skills greatly. Through patience, confidence and determination, the young basketball player is getting closer to his life goal.

His effort and courage finally caught the attention of Yi Jianlian, a Chinese professional (职业的) basketball player, who shared the video on his own Weibo.