The techniques I describe are applicable to any level of runner, but it is particularly important for runners just getting started to understand how to create and stick to a training plan.
我所描述的这些技巧对任何级别的跑步者都适用，但是对于跑步初学者来说，知道如何创建并坚持一个训练计划尤为重要。
He should stick with the leading runner.
他应该紧跟着那个领先的赛跑运动员。
If you're a nervous runner, stick to liquid calories (a sports drink or a gel chased with water) in frequent small doses (every 10 to 15 minutes) throughout the race.
如果你是一个容易紧张的跑者，在整个比赛中坚持频繁的小剂量(每10至15分钟)液体能量补给(运动饮料或水凝胶类的补给)。
If you're a nervous runner, stick to liquid calories (a sports drink or a gel chased with water) in frequent small doses (every 10 to 15 minutes) throughout the race.
如果你是一个容易紧张的跑者，在整个比赛中坚持频繁的小剂量(每10至15分钟)液体能量补给(运动饮料或水凝胶类的补给)。
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