2 . Tempo (节奏) runs scare me. Those long and hard efforts always look impossible when I see them on paper.

I remember one 50-minute run_______. I saw it on my training plan and immediately created a laundry list of_________for why this was just not going to work, why I wasn’t fit enough, why I wouldn’t_______ — why I would fail.

Before I even laced up my shoes, I’d already _______ myself I couldn’t do this. Instead of using the warm-up to find my pace, _________for success, and get excited to make the best of it, I adopted a_________mind set (心态), revisited my list of excuses and_______ further into the bad-attitude trap. I quit the workout_________even before I started. After that, I shortened more workouts and my fitness moved backwards soon.

The _______, I realized, was that I treated my entire training plan like a tempo run — hard, fast and________. I felt that if I didn’t hit a workout early, I wouldn’t be able to________.

I realized I needed to treat my training like my favourite________: the long run. I love settling into a relaxed pace, enjoying the route and__________on only one goal — finishing. I love that I can have a bad mile in the middle and still end ________ .

Now, when I set a new goal and__________a new training plan, I have what I call “the long-run mindset”. I’m not ________for immediate results, as I have been in the past. I ________more about the big picture and my long-term goals as a________. Yes, there is still an important place for hard, fast tempo runs, but I have__________ my attitude, to think bigger than short-term ________ and instead work toward lifelong success.

3 . Summer can be a challenging time to stay motivated, especially when it comes to running.     1     However, a few simple tips can help you stay on track and improve your running, even when the weather is less than ideal. Here are five tips for running in the summer.

Stay hydrated

When it’s hot, your body perspires more and loses essential electrolytes (电解质) like sodium and potassium (钾). To avoid cramps (痉挛), heat exhaustion, and other problems, drink plenty of fluids before, during, and after your run.     2     Thus, you can take a quick break to drink when needed.

Get an early start

While it may be tempting to sleep in when the sun is just starting to rise, getting out the door early can help you beat the heat. By starting your run early,     3     In addition, getting an early start will help you make the most of your day. It will also help you avoid the heat and crowds that often build up later in the day.

    4    

The heat and humidity during summer can make it difficult to get out the door and even more challenging to stick with your usual pace once you’re on the road. One way to make summer running easier is to focus on cooling down after your workout. A post-run cooldown helps to regulate your body temperature and prevent muscle soreness.

Dress appropriately

As the weather gets warmer, it can be alluring to put on your shorts and tank top and head out for a run. However, it’s essential to dress appropriately for summer running, or you may feel uncomfortable and overheated. One tip is to choose light-colored clothing, as darker colors absorb more heat.     5    

Outdoor exercise provides a lot of benefits beyond those seen with     1     (tradition) indoor workouts. It sounds a bit fantastic,     2     it’s true.

One simple example: Exercising outdoors increases our exposure     3     sunlight, improving vitamin D production,     4     has been linked to improving mood, promoting bone health, and boosting immune system function. Exercising outdoors     5     (make) you happy. Being in nature can improve feelings of well-being and life satisfaction. In fact, simply being outside and breathing fresh air has been shown to reduce stress and enhance relaxation.

Exercising, particularly outdoors, drives huge mental health benefits, ranging from reducing depression and anxiety to     6     (enhance) self-esteem (自尊心) and mood. Combine that with the physiological benefits of exercise, and you can make     7     (you) see greater levels of joy in your life.

Being     8     (physical) active in an environment with changing landforms forces your body to work hard     9     (sustain) the movement and your mind to stay focused to constantly adapt and avoid injury. Think about walking on your treadmill (跑步机) at home or in the gym compared to hiking on a trail with     10     (rock) and roots to cross and constant changes in elevation to push your cardiovascular (心管) system.

Take off the burden and have an outdoor exercise, and it will bring many benefits to your work or school life.

8 . Playing sports you enjoy can help you meet recommended activity levels. In a 2012 article, Dr. David Geier claimed playing sports was linked to reduced rates of obesity, high blood pressure, diabetes and other poor health conditions. A 2012 Melbourne University summary fact sheet claimed playing sports leads to the healthy growth of bones, muscles and connective tissue in children. It also suggested children who play sports tend to remain more physically active as adults and are less likely to smoke or use drugs.

The social benefits of playing sports last well beyond youth. Team sports offer adults of all ages an opportunity for social interaction. A 2009 study by Asztalos Metal, published in the “Journal of Science and Medicine in Sport” found playing sports reduced stress levels among adults while other forms of physical activity did not.

While your chances of ever making it to the professionals are slim, sports can still lead to career opportunities. You can become a coach or official, and with the right education and experience become part of the sports media. Playing sports could be your ticket to a cheaper education, too. The data-compiling website scholarshipstats.com reported that 177,000 student athletes had some or all of their education paid for in the 2021-22 academic year.

Of course, with any physical activity comes the risk of injury. but some sports are definitely more dangerous than others. In a 2011 survey, the non-profit Safe Kids Worldwide reported that over 1.35 million children sustained sports-related injuries bad enough for a trip to an emergency room. Some sports even carry the risk of potentially dangerous physical problems off the field. Most notable are the eating disorders that have developed among gymnasts and other athletes that need to cut weight for competition.

10 . During the pandemic, when going to the gym wasn’t a safe option, people began exploring virtual workouts (虚拟训练) from home. Many of them now say they won’t go back. It has helped many people.

Linda Munson, 56, has worked a desk jol from home since the shutdown. She’s never been much of a gym person. In 2021, she was hospitalized with COVID and diagnosed with diabetes (糖尿病). When her doctor told her she needed to focus more on her health, she said she couldn’t do it. The doctor said, “Well, we’ll wait for you to have a heart attack.” That was her wake-up call. She started walking.

One day, her son brought home a VR headset called an Oculus Quest. Munson discovered the popular fitness app Supernatural and was hooked. Supernatural lets you swing your arms at targets or stretch with a coach in front of you and in your ear while you’re listening to music.

Linda Munson exercises in her living room. She takes a deep breath after using Supernatural, saying many Supernatural users post selfies in a Facebook group after a workout and cheer for each other.

Currently, Supernatural membership offers hundreds of workouts and costs $179 per year. The Ocults Quest headset needed to access it is $299. A handful of other workout apps made for VR headsets are a bit cheaper. “It’s worth it,” Munson says. She lost 50 pounds in a year and didn’t have to take diabetes medicine and can now play with her active grandchildren in her yard.