Running for A Longer Life 1. Running may help ■ protect against 【T1】___

Running for A Longer Life
   Hello, everyone! We all know that exercise is good for your health. But some kinds of exercise may be better than others. Running, for example, may help to protect against heart disease and other health problems. Running may also help you live longer.
   Researchers say it is not important how far you run. It also does not matter how fast or even how often you run. As advertisements for the running shoe Nike say, "just do it."
   Recently, researchers studied more than 55, 000 adults. About one-fourth of the adults are reported running regularly. The study found these runners were considerably 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. 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 stroke.
   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 30 percent lower risk of death by any causes, including a heart attack, stroke or cancer. 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.
   Running may be good exercise, but it can be difficult on the body. Here are five commonly shared ideas among fitness experts to reduce the risk of injury for people who are new to running or jogging. Tip 1: Take it easy
   Do not run too much, too soon or too fast. Most people get running injuries when they push themselves too hard. The body needs time to get used to increases in distance or speed. Muscles and joints need time to recover. Tip 2: Listen to your body
   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 do not go away. Tip 3: Get good running shoes
   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. Tip 4: Take good notes
   Take 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. For example, you may find that your knees ache when you run on consecutive 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. Tip 5: Cross train
   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. For instance, swimming, yoga, and riding a bicycle are good exercises to combine with running, for these exercises are easier on the body.
   That’s all for today’s topic about running! I hope everyone can have a healthy life!