英语趣味课堂：跑步技巧-Tips on Running

One of my hobbies is running. I really like running because first of all it's very cheap. It doesn't cost you any money. You can do it anywhere, for example, on a city street and it's a healthy hobby. If you run a lot, maybe three or four times a week, you will definitely stay in shape.

My favorite time to go running is in the morning, because in the morning it's nice and quiet, peaceful outside. You can see the sun coming up. Feel the cool air on your face, and of course you can hear birds chirping, sometimes a rooster crowing. It's just a really cool time to be outside.

Whenever possible, I try to run outside in nature. It's best for your body to run on dirt, so if you can find a dirt trail, or maybe a wide open space of dirt, that's usually the place to run because running a lot on concrete, or pavement will hurt your knees.

Like I said, running is very, very cheap, but you should invest money in a good pair of running shoes. A good pair of running shoes will make it easier and less painful to run, and can save you a lot of damage on your body, especially your knees.

When you run it's very important to drink lots of water. You should drink a lot of water before you run, perhaps 500 milligrams (ml), and then maybe you should drink a little when you run, if you run for more than 30 minutes. And then of course you should drink some water as soon as you finish your run to rehydrate your body. If you don't, you'll get really bad headaches.

Naturally, stretching is very important, but most people actually stretch before they run. Often this isn't as important as stretching after you run. I like to stretch after I run because it helps your muscles build up quicker and recuperate, and you'll just feel really good.

学习内容：

stay in shape

If you run a lot, maybe three or four times a week, you will definitely stay in shape.

When you 'stay in shape' you keep your body in good physical health. Notice the following:

Staying in shape is one of the most important things in his life.

When you get old her it is more difficult to stay in shape.

dirt

It's best for your body to run on dirt, so it's good if you can find a dirt trail or a wide open space of dirt to run on.

'Dirt' is another word for soil or the natural earth without tar or cement on it. Notice the following:

The dirt around here is really good for growing vegetables and fruit.

There was dirt all over your shoes when you walked in the house.

invest money

Running is very cheap, but you should invest money in a good pair of running shoes.

When you 'invest money' in something it means that you spend money, in this case more than you have to, because there is a good reason or benefit. The example is saying that although some shoes are more expensive they are a good use of your money because they are better. Notice the following:

The only thing she really invests a lot of money in is her shoes.

It is a good idea to invest money in things you use a lot.

rehydrate

You should drink some water as soon as you finish your run to rehydrate your body.

You have to 'rehydrate' your body when it doesn't have enough water in it. Usually we can rehydrate ourselves just by drinking water. Notice the following:

They had to inject fluids into his arm to rehydrate him.

One of the most important things you can do when you are sick is rehydrate your body.

stretching

Most people stretch before they run, but it's not as important as stretching after you run.

You 'stretch' your body by moving it in a way that helps your muscles become longer and relax after you exercise. Notice the following:

I didn't do a good job of stretching yesterday after my run and I'm really sore today.

Yoga is really good for stretching your back and legs.