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Unit 104：Run for it
第104單元：跑出好身材
Serious runners are renowed for their slender physiques,thanks to the hundreds of calories a good run eats up.
真的跑者皆以體態(tài)苗條著稱，這都要?dú)w功于跑步可消耗好幾百卡路里。
If you're a beginner,you'll need to build up your endurance slowly.
如果你是個(gè)初跑者，必須先慢慢培養(yǎng)耐力。
For starters,simply walk a block or two，then run a block，then walk again.
對(duì)初跑者而言，剛開始先走一兩個(gè)街區(qū)后，再跑一個(gè)街區(qū)，然后再走。
Slowly increase your distance.about 10 percent a week.
慢慢把距離加大，大約一個(gè)星期增加百分之十的距離。
Three times a week over a period of several weeks，try to run longer distances and walk less.
先試跑幾個(gè)星期.每周跑三次，每次試跑遠(yuǎn)一點(diǎn)，走少一點(diǎn)。
You may start out feeling like a sorry sack of potatoes，but you'll probably be surprised at how quickly you can progress.
剛開始你也許覺得自已活像是一大袋可憐的馬鈴薯，但慢慢地你可能會(huì)很驚訝自己竟能進(jìn)步得這么快。
"A runner friend of mine spent a good year hounding me to try it,"recalls Linda McCall，a 35一year--old teacher from St.Louis.
住在圣路易一位三十五歲名叫琳達(dá).麥柯的老師回憶道:"我有一位跑步的朋友嘮叨了整整一年叫我去跑步，
"I couldn't imagine dragging my poor body down the street，but I did want to lose 15 pounds，
我無(wú)法想象自己拖著臃腫的身軀上街跑步會(huì)是什么模樣，但是我真的想減掉十五磅。
so a couple of years ago I finally went out one day early in the morning.
所以在幾年前的某個(gè)清晨，我終于開始外出運(yùn)動(dòng)。
I walked a half mile，then ran a block，then walked home.
我先走了半英里，再跑一個(gè)街區(qū);然后就走路回家。
The next day, I ran a little farther,and the next day farther still.
隔天，我跑得遠(yuǎn)一點(diǎn)，再接下來(lái)的一天，又跑得更遠(yuǎn)一點(diǎn)。
Before long，I was running for 30 minutes straight,which I continue to do three times a week.
不久以后，我已可以一口氣跑三十分鐘，且每個(gè)星期持續(xù)跑三次。
I'll never run a marathon,but I feel great.
我永遠(yuǎn)不可能去跑馬拉松，但是我感覺很好。
And I've lost 20 pounds一not 15!"
而且我現(xiàn)在已減掉二十磅，而非十五磅！”
