当你跑步时，你的脚会变热。
当你跑步时，如果你的脚后跟先着地，那么你整个身体的重量都会向上影响到你的膝盖，每一步都如此。
When you're running, if your heel touches the ground first, your entire weight is impacted upwards into your knees with every step.
祈祷鞋制造商没有中断你跑步鞋的制造！
And pray that the shoe manufacturer doesn't discontinue your running shoe!
保持良好的形体合一提高你跑步的效率，降低受伤几率。
Good posture can improve your running efficiency and decrease injury risk.
如果想查当前的时间以及你跑步的距离，只要再次碰一下就行。
To switch to see the current time you have been running and distance traveled, tap it again.
一开始，你会有大量的问题或者想分享你跑步中的心得。
In the beginning, you'll have a lot of questions and want to share your progress with others.
也许你并不回学校，但依然是个改善你跑步技巧的“新学期”。
Even if you're not heading back to school, it's still a great time to get into the "back-to-school" spirit and brush up on some basic running skills.
销售员能够通过你跑步鞋底部的磨损对你跑步方式有更多的了解。
The salesperson can look at the wear on the bottom of your running shoes to get some more insight into your running style.
你可以预设速度，并且提醒你跑步速度比预设的快多少还是慢多少。
You can set a pace and it will tell you how fast or slow you are, as you run!
如果你能接近你跑步单元的强度和训练量，你就能保持你跑步的能力。
If you can approximate the volume and perhaps the intensity of your running workouts, you should be able to maintain your conditioning.
每英里左右，检查你跑步从头到脚的形态，这样你可以防止浪费能量造成不好的表现。
Every mile or so, check your running form from head to toe, so you can prevent wasting energy as a result of bad form.
解决这个问题的唯一方法是找出你跑步时候心跳直线下降的的最近两公里的路线。
The only way to solve this problem is to find a running route where the last couple miles of a run are straight downhill!
碳水化合物在与蛋白质的配合下，能提高肌肉的恢复，加速你跑步后的体力恢复。
Carbs combined with protein enhances muscle repair and will help speed up your post-run recovery.
换一种路面去跑步(如果你跑步的路面很硬，就应该试着在软一些的地方跑，反之亦然)。
Try switching running surfaces (if you've been running on a hard surface, try a softer one or vice versa).
得益于你跑步回家回家节省的时间——如果你有举重练习的习惯——适应在家里练习吧。
Piggybacking on the running time saver, for your weigh-lifting workouts, try adapting it to a home workout.
“提前计划的好处是你不会让自己感觉到这次马拉松是你跑步事业的顶峰了，”她说道。
"A great benefit of planning ahead is that you're not setting yourself up for the idea that this marathon is the culminating event of your running career," she says.
下面让我们看看一些你可以用来增加你跑步趣味和提高你跑步能力的一些不同的训练方式。
So, let's take a look at just a few different types of workouts you can do to add spice to your running program and improve your performance.
你在奔跑时心率的起伏是可以预测的，因此你可以将它作为估计你跑步强度的一种参照工具。
Your heart rate during running rises and falls in a very predictable manner, and because of this you can use it as a gauge for different levels of running intensity.
虽然不是一种严重的受伤，水泡--那些你脚上的充满流体的皮泡泡--可能会很痛，从而阻止你跑步。
While not a serious injury, blisters -- those fluid-filled bubbles of skin on your feet -- can be painful and keep you from running.
如果你跑步只是单纯地作为一个达到目的的手段-比如减肥——你最终会感觉这是一件苦差事。
If you're running solely as a means to an end — such as weight loss — you're going to eventually feel as if it's a chore.
无论你是要在炎热的室外快速短跑或者长跑，比赛前的充足的喝水量将对你跑步时的表现，舒适度和安全度起到很大的作用。
If you're going to be racing or running long in hot weather your pre-run hydration is critical to your performance comfort and safety.
无论你是要在炎热的室外快速短跑或者长跑，比赛前的充足的喝水量将对你跑步时的表现，舒适度和安全度起到很大的作用。
If you're going to be racing or running long in hot weather, your pre-run hydration is critical to your performance, comfort, and safety.
技巧就在于改变你跑步的方式，去模仿裸脚跑步的步法，强迫你的身体作出调整来跑得更好，减少对鞋子缓冲系统的依赖。
The trick is to change your form to mimic that of barefoot runners, forcing your body to run better and rely on the cushioning of shoes less.
你需要确定你在跑步之前和之后都吃的正确，甚至可能包括你跑步过程中所吃的食物——如果你要进行的是马拉松之类的耐力项目。
You'll need to make sure you're eating properly before your runs, after your workouts, and possibly even during your runs, if you're training for an endurance event such as a marathon.
在你探寻你得最佳跑步心率时，要考虑到你的年龄，跑步强度，你整体的健康状况甚至与你跑步的路况等外界因素所会带来的影响。
Take into account your age, your level of running intensity, your overall fitness and health and even your running course's difficulty factor when seeking your average running heart rate.
你的关键训练单元，也就是你的高强度训练单元和长距离单元，是你跑步计划中最重要的部分，因此这些单元几乎需要用跑来完成。
Your key workouts — that is, your high-intensity workouts and your extra-long workouts — are the most important to your running performance, so those should almost always be runs.
因为每个人都有不同的生理机能和健身需求，所以在基于一个常规标准并监测你跑步时的心跳频率你才能真正找到适合你的正确的跑步心率。
Because each person has her own physiology and fitness variations, only through running on a regular basis and monitoring your heart rate will you find the correct average that is right for you.
你应当试着不用食物来作为奖励，相应的，那些非食物的奖励，比如新的跑步装备或者一个舒服的按摩可以作为你跑步目标达成后给自己的奖赏。
Try not to use food as a reward.Instead, treat yourself to non-food rewards, such as new running gear or a massage when you reach a running goal.
你应当试着不用食物来作为奖励，相应的，那些非食物的奖励，比如新的跑步装备或者一个舒服的按摩可以作为你跑步目标达成后给自己的奖赏。
Try not to use food as a reward. Instead, treat yourself to non-food rewards, such as new running gear or a massage when you reach a running goal.
你应当试着不用食物来作为奖励，相应的，那些非食物的奖励，比如新的跑步装备或者一个舒服的按摩可以作为你跑步目标达成后给自己的奖赏。
Try not to use food as a reward. Instead, treat yourself to non-food rewards, such as new running gear or a massage when you reach a running goal.
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