几天不要跑步，不要在疼痛时候跑，给你腿一些康复的时间。
Back off on your mileage for a few days, and don't try to run through the pain. Give your legs a little time to mend.
不要为了时间和距离而跑步。
当你可以成功地跑很长一段的时候，不要觉得可以你可以丢掉跑步/步行方法。
Once you can successfully run for long stretches, don't feel as if you have to abandon the run/walk method.
当你可以成功地跑很长一段的时候，不要觉得可以你可以丢掉跑步/步行方法。
Onceyou can successfully run for long stretches, don't feel as if you haveto abandon the run/walk method.
如果住宅周围的空气污染很严重，就不要出去跑步。
You should not run outside if the air pollution is serious where you live.
确保在你跑步的当天早上不要喝太多的水，这样就可以避免你中途需要停下来小便。
Make sure you don't overhydrate the morning of your run so you can avoid having to make a pit stop.
不要在夜里独自一人跑步。
不要花太多时间来做拉伸以致你无法出去跑步，不过一个平衡很好的训练安排总是包含柔韧性练习。
Don't spend so much time stretching that you never get out to run. A well-balanced workout routine, however, includes flexibility exercises.
在跑步前不要吃太多食物或喝太多水。
在步行的时候，不要丢掉你的好的跑步姿势。
不要在长距离跑步或者高强度训练之后太久进餐。
Don't wait too long to eat after a long run or hard workout.
不要和一些很快的跑步者一起开始，你很有可能试着跟上他们。
Don't start yourself withfaster runners because you'll most likely try to keep up with them.
几年前，我在一次长距离的跑步中得到重要的教训：不要把你的车钥匙和定型发胶放在同一个口袋里。
Several years ago, I learned an important lesson during a long run: Never put your car key in the same pocket as your gels.
在9次跑步联系前千万不要放弃！
不要坐的太久，这对你不好。出去走走，跳舞，跑步，来场比赛都可以。
晚上不要一个人跑步。
如果你担心周围不跑步的人的想法，尝试不要过于关注这件事。
If you're worried about what non-runners think, try not to get too hung up on that.
不过你做什么，都不要在还在疼的时候跑步，这样只会让你更糟，也许会惹上疲劳骨折。
Whatever you do, do not try to run through the pain. You will only make your injury worse and could wind up with a stress fracture.
不要每天跑步。
因此不要过分相信你的同伴能总是和你一起跑步。
Thus, don't over-rely on your training partner to always be there to run along with you.
不要让热天或冷天成为你不跑步的借口。
Don't let hot or cold weather give you an excuse not to run.
不要根据颜色和式样挑选跑步鞋。
不要吝啬而买一双低档的鞋，因为这是你最重要的跑步装备。
Do not skimp and buy a cheap pair of shoes, this is the most important running purchase you will make.
为了好玩而跑步，不要担心接下来的训练计划表。
Run simply for fun, without worrying about following a training schedule.
最好不要在晚上跑步，但是如果非要在夜里跑步的话，穿上浅色的衣物和反光的装备，雪地里跑步时穿亮色的衣物。
It's best to avoid running in the dark but, if you have to run at night, wear reflective gear and light-colored clothing. Dress in bright colors if you're running in the snow.
糖类是不可或缺的，它提供了跑步和其他活动的能量，不过也不要过分高估糖类的作用。
Carbohydrates are necessary because they supply much of the energy for running, but avoid over-emphasizing them.
跑步前：肌肉还没有热，所以不要过度拉伸。
BEFORE RUNNING: Your muscles will not be warm, so don't overstretch.
这是关键所在。不要让跑步成为生活中另一个压力。想着“无乐趣，不跑步”而不是“没痛苦，没收获。”
That's really what it's all about. Don't make running another stress in your life. Instead of "no pain, no gain" think "no fun, no run."
最好不要在晚上跑步，但是如果非要在夜里跑步的话，穿上浅色的衣物和反光的装备，雪地里跑步时穿亮色的衣物。
It's best to avoid running in the dark but, if you have to run at night, wear reflective gear and light-colored clothing.Dress in bright colors if you're running in the snow.
最好不要在晚上跑步，但是如果非要在夜里跑步的话，穿上浅色的衣物和反光的装备，雪地里跑步时穿亮色的衣物。
It's best to avoid running in the dark but, if you have to run at night, wear reflective gear and light-colored clothing.Dress in bright colors if you're running in the snow.
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