你可以跑，但你躲不掉！
你可以跑也可以跳。
你可以跑也可以跳。
如果你的目标仅仅是完成比赛，与那些目标是快速完成比赛的相比，你可以跑的少一些。
If your goal is simply to finish a race, you can run fewer miles than if your goal is to finish with a fast time.
你可以跑短一些的强度低一些的轻快的高频 的反复跑来刺激你的肌肉神经系统——你身体复杂的头部、神经和肌肉系统。
You'll develop a lighter, quicker step by running short, submaximal repeats engineered to adapt your neuromuscular system--your body's intricate network of brain, nerve, and muscle.
或者你可以一年跑一次马拉松，年年如此。
您可以向前滑动来让你那伙计跑快点。
为避免膝盖疼痛，你可以在柔软的地面上跑步，多加练习来加强腿部肌肉，尽量不在斜坡上跑，并买双好的跑鞋。
To avoid knee pain, you can run on soft surfaces, do exercises to strengthen your leg muscles, avoid hills and get good running shoes.
再或者，你可以一个一个的征服美国各州，每年跑一个。
Or you could "collect" states by racing in a different state every year.
您也可以向前滑动来让你那伙计跑快点，或者向后滑动就慢点。
You can speed up your dude by sliding forward or slow him down by sliding backwards.
比起搬运一台PDA(个人掌上电脑)或者笔记本电脑到处跑，你可以用你的相机来记录一些信息。
Rather than hauling a PDA or laptop around all the time, you can use your camera to record certain kinds of information.
你可以让这辆车跑在公路上，也可以制作一张奔驰上拴着红色天鹅绒绳子的图片，或者是开着奔驰前往葡萄酒之乡的图片，怎样都行！
You could have the car in an open road setting or maybe you could create a picture of your Benz pulling up to red velvet ropes or driving through the wine country, whatever!
那些是小型的玩具-，它们可以被做成动物或者其它的形状，你可以拖着它们在地板上跑。
They were little toys that — they would be shaped like animals or something and you could roll them along the floor.
你是如此的轻以至于风可以把你吹跑。
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.
法特莱克跑可以变化得很激烈，你可以做很短距离的冲刺间歇，也可以做更长更稳定的间歇，可以在山坡上跑，等等。
Fartleks can be extremely varied, so you could do shorter sprint intervals, followed by longer hard and steady intervals, throw in some hills, and so on.
假如当天你已经跑完步了，你就可以不带一点自责地沉浸在这些活动中，因为你知道你的训练丝毫没有受损失。
If your running is already done for the day, you can indulge in these activities guilt-free, knowing that your training hasn't suffered.
如果你在外出的时候没有进行长距离跑，你可以将其结合到你的休假计划中。
If you do end up doing that long run while you're away, you can integrate it into your vacation plan.
你可以设定跑步机1%的坡度更好地模拟室外跑。
You can better simulate outdoor running by setting your treadmill at 1% incline.
跑的同时你可以来一次小小的欢呼，或许还可以喝点水。
Plus, you get a little cheering and maybe a water stop along the way.
我们可以告诉你的是，大多数跑友的鞋子换的太晚了。
We can tell you that the vast majority of runners replace their shoes too late.
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.
即使你不想跟他们一起跑，你至少可以得到一些对于新路线的想法。
Even if you don't want to run with them, you'll at least get ideas for new routes.
如果你看不完整段视频，起码也要快进到1：50的位置，你可以看到该机器人可以跑和跳。
If you can't watch the whole video, at least fast-forward to 1:50 where the robot can be seen running and jumping.
每天做几次，尤其是跑前和跑后，为了加强你的小腿正面肌肉力量，可以试试压脚和提踵。
Do these several times a day, and especially before and after you run. To strengthen your front leg muscles, try the foot press and the furniture lift.
只需要确认你不会让这个程序跑一整个晚上，你可以为这些声音设定一个计时器，到时它们会自动关闭。
Just to make sure you don't leave it running all night, you can set up the sounds with a timer so that it'll shut off automatically.
首先跑后立刻冰敷膝盖以减少疼痛，你可以用买来的冰袋或跑前把湿毛巾放在冰箱里得到。
First, relieve the pain by icing your knees immediately after running. You can use commercially available cold packs or simply put a wet towel in the freezer before you run.
几个阶段后，你最终可以跑三英里了。
And then eventually you're running three miles, several stages later.
几个阶段后，你最终可以跑三英里了。
And then eventually you're running three miles, several stages later.
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