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.
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.
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.
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.
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.
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.
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.
为了最有效的发挥跑步的作用，摆臂时手臂尽量靠近身体，身体不要前倾，抬脚不要过高。
To get the most out of each stride, swing your arms close to your body, don't lean forward, and keep your feet low to the ground.
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."
不过你似乎已经有了不错的跑步基础，也有足够的时间跑马拉松全程，如果你觉得你能力达到了的话，你不妨可以试一试(但是不要因为朋友的压力去跑马拉松)。
But it sounds like you have a good running base and have plenty of time to prepare for a fall marathon, if it's something you feel ready to do right now. (Don't let friends pressure you into it!)
不要做个脚尖尖着地的或者是脚后跟着地的跑步者。
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.
不要在日晒最强的10点到16点之间跑步。
Try to avoid running between 10 a.m. and 4 p.m., when the sun's intensity is at its greatest.
我明白最好不要这样做，但是对我来说，跑步的时候听音乐很重要，我听音乐和不听音乐的时候跑步的成绩区别很大。
I understand that it'd be better not to do it but for me listening to music while running is very important and my results with and without music differ greatly.
就这样一直坚持下去，一直跑30分钟或者逐渐增加跑步的时间坚持两周，但是，在这开始阶段，一定不要过分的增加时间！
From there, you can stay at 30 minutes or increase the amount of time you run gradually, every two weeks. But do not overdo it in the beginning!
这个阶段强调轻松的耐力跑，但是记住不要把基础训练和健康跑混淆起来，你是通过增加你跑步的距离以及作一些速度和力量练习来打基础。
This phase emphasizes easy miles, but don't confuse base training with fitness running. You are building a base by increasing miles and adding some speed and strength work.
当你想要跑得更快或变得更加强壮的时候，你没有任何的精力跑步或举重时，不要期望把它做到最好。
If you don't have any energy to run or lift weights when you're trying to get faster or stronger, don't expect to perform your best.
春天来了，在冬天没有连续跑步的朋友不用担心，我们可以从短距离的训练入手，轻松的开始——所谓轻松，就是一次不要超过3到4英里，也不要连续两天都跑步锻炼。
If you haven't run consistently all winter, start your spring training with short, easy runs -- no more than 3 or 4 miles at a time. Don't run two days in a row.
你的思想会劝你吃那块蛋糕(“就咬吧，不要管其他的”)或者抽那只烟吧或者停止跑步或者拖延下来吧。
Don't act.Your mind will urge you to eat that cake (" Just a bite! ") or smoke that cigarette or stop running or procrastinate.
毫无疑问，这幅画显示了人生就像跑步的过程一样，人们应该做出不断的努力，而且决不要停止前进。
Undoubtedly the cartoon conveys the meaning that life is like the process of running in which one should make constant efforts and never stop making progress.
在那之后就不要再喝任何东西了，以免你因为饮水过量而不得不在跑步途中就停下来去厕所方便。
Stop drinking at that point, so that you can void extra fluids and prevent having to stop to go to the bathroom during your run.
在那之后就不要再喝任何东西了，以免你因为饮水过量而不得不在跑步途中就停下来去厕所方便。
Stop drinking at that point, so that you can void extra fluids and prevent having to stop to go to the bathroom during your run.
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