第13章 Lesson 13: Getting Up to Speed

Before you begin running, you should:

* Find a running "buddy" to train with you. Ask a friend from school or from your neighbourhood, your brother or sister, or a parent or other relative.

* Make sure you have a good pair of running shoes that fit you properly.

* Stay hydrated! Even if you aren't perspiring visibly, exercise uses up a great deal of your body's water. Be sure to drink water frequently to keep your energy level up and your body working.

* Snack on healthful foods. Fruits and vegetables, whole grains, and low-fat dairy products all help maintain a healthy body. Have an apple and a piece of cheese, some yogurt sprinkled with granola, or an orange and a handful of whole-grain pretzels. You'll find that you have plenty of energy to complete the goals you set for yourself.

* Get in the habit of taking a few minutes to stretch before you begin running. Stretching helps you stay flexible. It can also protect your body from injury.

The best way to begin training is by alternately walking and running. This allows your body to become accustomed to the challenge of running without overdoing it. Begin your first week with running for two minutes and walking for four minutes. Do this sequence five times in a row, four times a week.

If you feel comfortable doing this sequence after a week, you're ready to progress to the next level. If it still feels challenging, continue with it for another week.

When you decide to move to the next level, you'll run three minutes and walk for three minutes. Continue to progress each week, increasing the time you spend running, and decreasing the time you spend walking until you reach 30 minutes of continuous running.

When you are running, you should be able to talk comfortably with your running buddy. If you are pushing yourself too hard, talking will be difficult because you'll be short of breath.

The days of the week that you don't run, try some different kinds of fitness activities, like hiking, ice skating, jumping rope, or playing soccer. You'll find that these activities use different muscles than running does. This kind of cross-training can help get you into even better shape than only repeating a single activity. Don't forget to schedule at least one day of rest every week. It's always a good idea to give your body a chance to recover from your daily workouts.

Consider keeping a runner's log or journal. You can record the weather, your route, the distance you ran, and how you felt. You might notice that you prefer running early in the day or that eating an orange before you go for a run gives you a good boost in energy.

Most of all, remember to have fun. Running is just one of many different activities you can do to stay in shape. Vary your routine enough to keep it interesting, and bring along a friend to keep you company.

I. Word List

hydrated: enough water in your body

accustomed: used to

routine: something you do very often

II. Vocabulary skills—Choose the correct words from the reading.

1. supplied with water: h _ _ _ _ _ _ _

2. to keep a certain condition: h _ _ _ _ _ _

3. to get hurt: i _ _ _ _ _

4. doing more: i _ _ _ _ _ _ _ _ _

5. a friend: b _ _ _ _

III. Reading skills—Answer the following questions.

1. What are some other types of fitness activities besides running?

___________________________________________________________.

2. What do you think cross-training is?

___________________________________________________________.

3. What kind of information could you record in a runner's log?

___________________________________________________________.

4. What are some healthy snack foods?

___________________________________________________________.

5. Why is it a good idea to stretch before running?

___________________________________________________________.

IV. Fill in the blanks—Complete the sentences with words from the reading.

1. If you exercise, you should drink enough w _ _ _ _.

2. It is a good idea to find a running b _ _ _ _ to train with you.

3. It is important to have a good pair of running s _ _ _ _.

4. When you are running, you should be able to t _ _ _ to your running buddy.

5. Eating an orange before running can give you a b _ _ _ _ in energy.