We all know that exercise is good for your health.众所周知，运动对健康有益。But some kinds of exercise may be better than others.但一些运动方式可能优于其他。Running, for example, may help to protect against heart disease and other health problems.比如，跑步对预防心脏病等疾病有帮助。Running may also help you live longer.还能让你更长寿。Researchers say it is not important how far you run. It also does not matter how fast or even how often you run.研究者表明跑步距离并不重要,速度和频率也不重要。As advertisements for the running shoe Nike say, "just do it."正如耐克鞋子的广告所说，“想做就做”。Recently, researchers studied more than 55,000 adults.最近，研究者调查了5万5千多名成年人。About one-fourth of the adults reported running regularly.其中四分之一的受访者表示经常跑步。The study found these runners were considerably less likely than non-runners to die of any form of disease, including heart disease.研究发现，与不跑步的人相比，这些跑步者死于任何疾病的可能性都更低，包括心脏病。In fact, the runners lived, on average, three years longer than the non-runners.事实上，跑步者的平均寿命比不跑步者多三年。This study lasted 15 years. During that time, more than 3,400 of the individuals died.这份研究持续了15年。在此期间,有3400多人死亡。About 1,200 of the deaths were linked to heart disease, a heart attack or stroke.其中大约1200人的死亡与心脏病或中风有关。One of the researchers is a man named D.C. Lee. He is an assistant professor of kinesiology, or the science of movement, at Iowa State University.其中一名研究者是爱荷华州立大学运动科学助理教授D.C.李。Compared to non- runners, he says, runners showed a much lower risk of dying from some他表示，与不跑步的人相比,跑步者死于某些疾病的风险更低。"Compared to non-runners, runners showed including heart attack, stroke or cancer.“与不跑步的人相比，跑步者死于包括心脏病、中风或癌症的风险要低30%。Also, runners compared to non-runners showed 45 percent lower risk of death by cardiovascular disease, including heart attack and stroke."而且，跑步者死于心脏病和中风等心血管疾病的风险要低45%。speed, distance and how often one runs made little difference in reducing the risk of death.D.C. 李和其他研究者发现,在减少死亡风险方面，速度、距离和跑步频率影响不大。The runners in the study averaged between 10 and 16 kilometers per hour.研究中的跑步者平均速度是每小时10到16公里。Mr. Lee says slower runners, and those who nearly as much as those who ran faster and further.李教授表示，对于慢跑者和每周只跑-两次的人， 其跑步效果几乎和那些跑得更快、更远的人差不多。"And also we looked at the running over time and we found that persistent runners - over I think six years - they showed the biggest benefits, as well."“我们对跑步研究多年，六年来发现坚持下来的跑步者受益最多。To stay healthy, doctors suggest that adults up to age 65 do 150 minutes of moderate exercise every week.医生建议65岁以上的成年人每周进行150分钟的适中强度锻炼以维持健康。They say these individuals need 75 minutes of vigorous exercise, like running, every week for good health.他们称这些人每周需要75分钟的剧烈运动以维持健康,比如跑步。The researchers note that their study was based on the participants' answering questions over the years.研究者指出，他们多年的研究是基于被调查者回答的问题。The study lacked complete information on what these men and women ate and other facts about their lifestyles.研究缺少有关这些人饮食和其他生活方式方面的信息。Researchers say this missing information could have affected the results.研究者称这些信息的缺失可能会影响结果。Still, they hope their findings will motivate healthy adults to start running, a bit, down the road to a longer life.不过，他们希望这些发现可以激励健康的成年人开始跑步，逐步走向长寿之路。Running may be good exercise, but it can be difficult on the body.跑步可能是很好的锻炼，但会消耗体力。Here are five commonly shared ideas among fitness experts to reduce the risk of injury for people new to running or jogging.下面是健身专家对如何减少跑步或慢跑新手受伤风险提出的几个共同建议。Take it easy .放轻松。Do not run too much, too soon or too fast.不要跑得太多、太频繁或太快。eople get running injuries when they push themselves too hard.大多数人因过于强迫自己而受伤。The body needs time to get used to increases in distance or speed.身体需要时间来习惯距离或速度的增加。Muscles and joints need time to recover.肌肉和关节也需要时间恢复。Listen to your body关注自己的身体情况Most running injuries do not come out of the blue.大多数跑步受伤并非没有征兆。Usually, there are warning signs.通常会有警示信号。They may include body aches, sore muscles and pain that does not go away.可能包括身体疼痛、肌肉酸疼和疼痛不止。Get good running shoes使用好的跑鞋You should find the shoe that offers the best fit and support for your feet.没有适合每个跑步者的最好的鞋，你应该找到最合脚且穿起来最舒服的鞋子。More importantly, you should replace your shoes every 500 to 800 kilometers.更重要的是，每跑500到800公 里应该换一双鞋。Take good notes适当记录Take time after each run to write down notes about what you did and how you felt.每次跑完步写下所做、所感。Look for patterns, things that happen over and over again.然后找出经常重复的模式来。For example, you may find that your knees ache when you run on consecutive or back-to- back days.比如，你可能会发现连续跑步后膝盖会疼。But perhaps you feel great when you rest in between running days.但可能跑几天休息一下再跑会感觉不错。These notes will help you identify the best workout for you.这些记录能帮助你找到适合自己的最佳锻炼方式。Cross train交叉训练.As we said earlier, running is hard on your body.正如我们之前所说，跑步会消耗体力。So physical fitness experts suggest some form of cross training to improve muscle balance and to help you stay injury free.所以体能专家建议做一些交叉 锻炼来改善肌肉平衡,帮助你免于受伤。They say swimming,yoga,and riding a bicycle are good exercises to combine with running.他们称游泳、瑜伽和骑自行车都是能与跑步结合的好运动。These exercises are easier on the body.对身体来说，这些锻炼更加轻松。
