Long-distance running is a great sport for beginners. It has a lot of benefits. It will help you get fit and prevent diseases.     1    

If you are new to running, here is some advice for you. It is important to warm up and cool down properly before and after running, so you do not hurt yourself.     2    . After a long run, you should jog slowly for ten minutes, then walk for five minutes. Such kind of warm-down relaxes your body after exercise.

2 . Losing weight is difficult. For most people, it requires a change in diet, a change in exercise habits, and a change in attitude.    1    

●Set healthy goals.

If you’re overweight and want to change that, the first step is deciding what your target weight is.    2    

●Start small.

Making big behavior changes isn’t something that happens overnight.    3     Keep eating 5 servings of vegetables a day, exercise 2 days a week for the first week, and then add a little more each week.

●    4    

The best way to stick to your diet and exercise rues is to track it. There are plenty of apps that allow you to do this. Or you can do it in an old way and keep a written food and exercise journal. Find what works for you and write down what you’ve achieved every day.

● Evaluate (评估) and adjust.

Every month you should take a look at your goal and see the progress you’ve made towards achieving it.    5     Try doing different exercises or cutting out some foods that you may be eating too much. Losing weight and keeping it off is a highly personal thing for you. Only you can find what just works for yourself and stick with it.