确保你一直在跑步前进行热身。

Make sure that you always warm up before your runs.

youdao

奶制品：部分人群在跑步前进食牛奶制品会出现上述问题。

Safe dairy: Some people have issues when they consume dairy products before runs.

youdao

但在大浪返回前，我恢复了一点体力。跑步前进，到了大陆的安全地带。

But I recovered a little before the waves returned, and, running forward, got to the mainland safely.

youdao