1 . 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.

2 . I’ve learned a lot in my many years in the gym, and beginner-me would be shocked by the things present-me does during the workouts.     1    . And I’ve broken pretty much every other rule besides.

Rest days are a convenient tool for making sure you’re not overworking yourself, but that’s all. Organizations like the American College of Sports Medicine recommend leaving 48 hours between intense strength-training periods for a given muscle.     2    , it’s meant to be a general recommendation for beginners and for people who are exercising just to stay healthy. Once you’re talking about athletes or enthusiasts, they acknowledge that training most days of the week is fine, if your program manages tiredness effectively.

The “10% rule” is a not-terrible guideline for figuring out how quickly to improve your training.     3    . As running coach Jason Fitzgerald told us, “While the saying is to only increase weekly mileage (英里数) by 10%, this may be either too conservative or even too aggressive depending on where you start from.” If you’re a beginner and your mileage is overall very low; if we took the rule seriously, you wouldn’t be able to increase from zero to any other number.

    4    , but none of them are necessary. Creatine (肌酸) is one of the best-known muscle-building supplements (补充剂). It’s understood to be effective, but here’s the thing: That it does something for most people doesn’t mean it does very much. Likewise, protein powder is a helpful way to get more protein in your diet, but you don’t need to use a supplement.     5    .

4 . Creative ways to change your workouts

Most people know working out is good for your health, both physical and mental.     1     Sure, you may get excited about training for a 5 K or 10 K, but once the race is over, only to become tired of it after a few weeks.

Create a word or image with your exercise route

Runners often map routes through city streets that create a word or image, then use a GPS device to “draw” it as they run.     2     Not sure what image or message to create? You can always follow artistic routes others have created and shared in the apps.Some are impressively complex and may take several excursions to complete.But that’s part of the fun.

Join a free fitness group

Exercising can be more fun with others, so look for group fitness opportunities. Many communities offer free exercise opportunities. Fitness in the Park is a summer-long activity that has been operating in New York state for a decade. Everyone is welcome to head to one of 18 different parks.     3     “The best part is grabbing a partner that you don’t know, or getting together with one that you do,” Frion said. “It’s always so much fun.”

    4    

Sure, you can run a 5 K. But why not try orienteering (定向越野赛)? This timed navigational sport requires you to use detailed maps to find orange-and-white flags that are hidden in parks or remote areas. Races involve difficult running routes

Dance

Whether you take a class or practice at home, dancing is a great way to get your body moving. Dancing doesn’t seem like exercise to a lot of people, which is why it’s always a popular choice.     5     “The workout allows for a creative aspect and meditation at the same time,” she said. “Many people come because it is an opportunity to try something different, as well as to dance in a nonjudgmental space.”

5 . Exercise is good for us. It reduces the risks of dying from all causes, including cancer and heart disease. But many people who work all week have little time for exercise. So, they might try to do something to increase their heart rates over the weekend—go for a long run, take a bike ride or hike in the mountains. But is it healthy to avoid exercise during the work­week and then try to fit it all in during the weekend?

A new study suggests that, yes, it is healthy. Australian researchers at the University of Sydney did the study. It took place over a nine­year period. During that time, the researchers looked at the self­reported exercise habits and health examinations of more than 63,000 adults in England and Scotland. Then they connected that information to death records.

The researchers found that people who exercised only one or two days a week improved their chances of living longer than people who did not exercise at all. Even those who are fat could extend their lives by exercising a couple of days per week.

Emmanuel Stamatakis is the senior author of the study. He says that he found it very encouraging that even people who exercised as little as one or two times a week appear to lower their risk of early death. In other words, their health improves even if they don’t meet the suggested weekly amount of physical activity. However, to be in the best health, Stamatakis says more exercise is better.

The WHO suggests that adults should get at least 150 minutes of moderate to intense activity per week. For the best results, the organisation suggests 75 minutes per week of intense physical activity. However, if you are busy with work and family duties, exercise as much as you can.

7 . A new study shows that getting half of American 8-to 11-year-olds into 25 minutes of physical activity three times a week would save ＄21.9 billion in medical costs over their lifetimes.

The increase from the current 32 percent to 50 percent of kids taking part in exercise, active play, or sports would also result in 340,000 fewer overweight teenagers.

“Physical activity not only makes kids feel better and helps them develop healthy habits, it’s also good for the nation’s bottom line,” says Bruce Y. Lee, executive director of the Global Obesity Prevention Center at Johns Hopkins University. “Our findings show that encouraging exercise and investing in physical activity when kids are young pays big dividends as they grow up.”

The study, published in the journal Health Affairs, suggests an even bigger advantage if every 8 to 11-year-old in the United States exercised 75 minutes over three times in a week. In that case, the researchers estimate (估计), ＄62.3 billion in medical costs over the course of their lifetimes could be avoided and 1.2 million fewer youths would be overweight. And the money would increase if not just current 8-to-11 year olds, but every future elementary school child joined their game.

Exercise at least 25 minutes a day, three days a week, is a guideline developed for kids by the Sports and Fitness Industry Association. An overweight person’s lifetime medical costs average ＄62,331. For the overweight person, these amounts are great.

“Even a little increase in physical activity could cause billions of dollars in savings,” Lee says. He also says there are other benefits of physical activity that don’t affect weight, such as improving bone density, improving mood, and building muscle.

Lee says “We need to be adding physical education programs and not cutting them. We need to encourage kids to be active, to reduce screen time and get them running around again. It’s important for their physical health and the nation’s financial (经济的) health.”

8 . Various sports attract fans for different reasons: Spectator sports draw even more fans who just love to watch. Here are some of the most beloved sports worldwide.

Hockey-2 billion fans

Hockey, both on ice and on a field, wins a following of two billion enthusiastic fans worldwide. Field hockey is mainly played in Europe, Africa, Asia, and Australia, while ice hockey is particularly popular in Canada and the US, where kids grow up playing pond hockey. Unlike ice hockey, field hockey usually does not involve body contact in the form of checking and hitting.

Football-4 billion fans

Football, better known as soccer in the US, is by far the most popular sport in the world. Experts estimate that the origin (起源) of football may go as far back as two thousand years, beginning in ancient China during the Han Dynasty. One major reason for football’s global popularity is that unlike other sports that require expensive equipment, all you need to play football is a ball and your feet.

Volleyball-900 million fans

Volleyball pits two teams across a high net, each attempting to smash the ball onto the opponent’s floor. A popular variant, beach volleyball, is competed on sand by pairs rather than the regular six players per team. The crowd appeal of beach volleyball has grown greatly in recent years.

Tennis-1 billion fans

An estimated one billion people worldwide follow professional tennis tournaments and matches. In tennis, players on both sides of a net try to hit a ball with a racket so that it either goes past their opponent (对手) or bounces twice on their opponent’s side of the court to score points. Tennis superstars like Rafael Nadal, and Serena Williams are now household names around the world, with huge international fan bases.

9 . A running chub is a community group made up of members that are interested in running. Some running clubs may focus on different types of running activities and require a certain level of expertise(专长) on the runner’s part.    1           

Often,running clubs include training with a coach in the cost. However, if they don’t offer to coach members and provide only a group environment, the clubs may provide a discount on personal trainers. Keep in mind that the size of the club affects the discounts and services the club can provide.     2    Their members can choose as needed.

Many running clubs are open to members of all ability levels.     3     Some chubs that allow a wide range of ability levels focus on fit mess for children to seniors and both walking and running are accepted.

Most running clubs have a website that often includes a mission statement(任务说明) for the club.     4     For example, one club’s mission is to not only celebrate and encourage the sport of running, but it is also to do fund-raising; if you want running only, the website can tell you a lot.

    5    Joining a running club that matches your interests can help you get fit and expand your social circle as well. Running clubs allow people living in the same community to share their interests and attend races and events together. Plus, many running club organizers have a lot of experience in running that can benefit other community and club members.

10 . Doing fitness routines is challenging and sometimes boring. Here is some advice on how to make exercise as fun as video games.

When you’re playing a game, there’s always an objective. It helps us focus on the task at hand and motivates us to keep playing until we win the game.     1     Create a clear fitness goal. Aim to walk 10,000 steps a day, for example, or try to run a total of 6 miles every week.

Adding an element of competition to your exercise routine can actually help you work out harder. If you’re seeking a similar motivation, look into fitness programs that encourage friendly competition. The app Zwift, for example, is a good choice.     2    

Getting a group to work together toward a common goal was also an effective way to increase physical activity. You can try to recreate this dynamic by working toward an exercise goal with other people, particularly those who you have a close relationship to.     3     So grab a close friend or family member and bring them to the gym with you.

Some people love video games because there’s a lot of unpredictability and surprise.     4     You can recreate this sense of playfulness in your own exercises. For example, you can take photos of at least 5 different flowers on your neighborhood walk. Ride your bike from one friend’s house to another.

    5     If exercise makes you feel slightly happy or adds some kind of meaning to your life, that’s great.