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For a Longer Life, Go Running

跑步有利于长寿

We all know that exercise is good for your health. But some kinds of exercise may be better than others.

我们都知道运动对健康有益。但有些运动可能比其它运动效果更好。

Running, for example, may help to protect against heart disease¹ and other health problems. Running also may help you live longer.

例如跑步可以帮助防止心脏病和其它疾病。跑步还可能有助于长寿。

Researchers say it is not important how far you run. It also does not matter how fast or even how often you run.

研究人员表示，跑多远并不重要。甚至跑多快或跑多频繁都没关系。

As advertisements for the running shoe Nike say, "just do it."

正如耐克跑鞋的广告所言：“只管去做。”

Recently, researchers studied more than 55,000 adults. About one-fourth of the adults reported running regularly. The study found these runners were considerably² less likely than non-runners to die of any form of disease, including heart disease. In fact, the runners lived, on average, three years longer than the non-runners.

最近研究人员对超过5.5万名成人进行了研究。其中大约有四分之一的成人自称经常跑步。研究发现，这些跑步者比不跑步的人死于包括心脏病在内的任何形式的疾病的可能性都要低很多。实际上，跑步者比不跑步的人平均寿命长3年。

This study lasted 15 years. During that time, more than 3,400 of the individuals died. About 1,200 of the deaths were linked to heart disease, a heart attack or stroke³.

这项研究历时15年。在此期间有超过3400人去世。其中1200人死于心脏病或中风。

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. Compared to non-runners, he says, runners showed a much lower risk of dying⁴ from some diseases⁵.

D.C. Lee是研究人员之一。他是爱荷华州立大学的一位运动学助理教授。他说，与不跑步的人相比，跑步者死于某些疾病的风险要低很多。

"Compared to non-runners, runners showed 30 percent lower risk of death by any causes, including heart attack, stroke or cancer. Also, runners compared to non-runners showed 45 percent lower risk of death by cardiovascular disease, including heart attack and stroke."

“与不跑步的人相比，跑步者在包括心脏病、中风和癌症在内的所有死亡风险上低30%。另外，跑步者与不跑步的人相比，在心脏病和中风等心血管疾病上的死亡风险要低45%。”

D.C. Lee and the other researchers found that speed, distance and how often one runs made little difference in reducing the risk of death. The runners in the study averaged between 10 and 16 kilometers per hour. Mr. Lee says slower runners, and those who only ran once or twice a week, were helped nearly as much as those who ran faster and further.

D.C. Lee和其他研究人员发现，速度、距离以及跑步频率在降低死亡风险上的差异不大。研究涉及的跑步者的平均速度在每小时10到16公里。Lee先生表示，慢跑者，以及每周只跑一两次的那些人与跑得更快更远的人从跑步中的受益差不多。

"And also we looked at the running over time and we found that persistent⁶ runners - over I think six years - they showed the biggest benefits, as well."

“而且我们查看了一段时期的跑步运动，我们发现，长期跑步的人受益最大，这个时间我认为是六年以上。”

To stay healthy, doctors suggest that adults up to age 65 do 150 minutes of moderate⁷ exercise every week. They say these individuals need 75 minutes of vigorous⁸ exercise, like running, every week for good health.

为了保持身体健康，医生们建议年龄在65岁以下的成年人每周做150分钟的适度运动。他们表示，这些人每周需要进行75分钟的适度运动，像跑步，来维持身体健康。

But how complete is this study?

但是这项研究是如何完成的呢？

The researchers note that their study was based on the participants' answering questions over the years. The study lacked complete information on what these men and women ate and other facts about their lifestyles.

研究人员指出，他们的研究是基于参与者历年回答问题。这项研究缺少这些人的饮食和其他生活方式有关实情的完整信息。

Researchers say this missing⁹ information could have affected¹⁰ the results. Still, they hope their findings¹¹ will motivate healthy adults to start running, a bit, down the road to a longer life.

研究人员说，这些缺失信息可能会影响研究结果。尽管如此，他们希望他们的研究发现能激励健康成年人开始跑步，迈向长寿之路。

Five tips for safe running

跑步安全的五大提示

Running may be good exercise, but it can be difficult on the body. Here are five commonly shared ideas among fitness¹² experts to reduce the risk of injury for people new to running or jogging.

跑步可能是一项好运动，但是对身体要求高。以下是健身专家之间降低跑步或慢跑新人受伤风险的五大共同观点。

Take it easy

放松

Do not run too much, too soon or too fast. Most people get running injuries when they push themsleves too hard. The body needs time to get used to increases in distance or speed. Muscles and joints¹³ need time to recover.

不要跑太多，太快。多数跑步受伤的人是把自己逼得太紧。身体需要时间来适应距离或速度的增加。肌肉和关节需要时间来恢复。

Listen to your body

倾听身体的声音

Most running injuries do not come out of the blue. Usually, there are warning signs. They may include body aches, sore muscles and pain that does not go away.

大多数跑步受伤不是毫无征兆。通常都有警示标识。它们可能包括全身酸痛、肌肉酸痛和疼痛不止。

Get good running shoes

买双好跑鞋

There is no single best shoe for every runner. You should find the shoe that offers the best fit and support for your feet. More importantly, you should replace your shoes every 500 to 800 kilometers.

没有一双能适合所有跑步者的最佳跑鞋。你应该找到最适合你的脚的跑鞋。更重要的是，你应该每500到800公里换鞋。

Take good notes

做好笔记

Take some time after each run to write down notes about what you did and how you felt. Look for patterns, things that happen over and over again.

每次跑步后花点时间用笔记记下自己干了什么，感觉如何。找出模式。

For example, you may find that your knees ache when you run on consecutive¹⁴ or back-to-back days. But perhaps you feel great when you rest in between running days. These notes will help you identify the best workout for you.

例如，你可能会发现当你连续跑步时膝盖疼痛。但也许你在跑步时间之间休息时觉得很舒服。这些笔记将帮助你确定最适合自己的锻炼。

Cross train

交叉锻炼

As we said earlier, running is hard on your body. So physical fitness experts suggest some form of cross training to improve muscle balance and to help you stay injury free.

正如我们之前说的，跑步对身体要求很高。所以体能专家建议以某种形式的交叉锻炼来提高肌肉平衡，并帮助你免于受伤。

They say swimming, yoga, and riding a bicycle are good exercises to combine with running. These exercises are easier on the body.

他们说游泳、瑜伽以及骑自行车是和跑步结合的最好运动。这些运动对身体要求不高。