1. 在进行跑步之前要让身体得到良好的休息，特别是对于中老年人而言，出现扭伤、摔伤的几率更大，如果在跑步的前一天还进行酗酒、熬夜等伤身体的活动，第二天身体都不太能承受太过剧烈的活动，如果坚持要进行运动的话，可能因为精神不济而晕倒，所以最好要避免。

1. Before running, it is important to ensure that the body has had adequate rest, especially for middle-aged and elderly individuals, as they are more prone to sprains and falls. If one engages in activities that harm the body, such as excessive drinking or staying up late, the next day the body may not be able to handle too intense activities. If one insists on exercising, there is a possibility of fainting due to exhaustion. Therefore, it is best to avoid such activities.

2. 后来，第一任丈夫在新婚之夜死在他的怀里，第二任丈夫也就是挚爱的西班牙帅哥荷西，在一次潜水工作中意外死亡，雪上加霜的遭遇让她不堪重负，是读书的癖好帮助她走出了生活的阴霾。

2. Later, her first husband died in her arms on their wedding night, and her second husband, the beloved Spanish handsome man Xiji, died in an accident during a diving work. The tragic sequence of events was too much for her to bear, but it was her love for reading that helped her to overcome the gloom of life.

3. 余生，坚持跑步，在奔跑中迈向强大。坚持读书，在阅读中不断富有。加油！

3. In the remaining years, persist in running, growing stronger through the act of running. Continue to read, enriching yourself with every book. Keep up the good work!

4. 我希望同学们经常去两个地方，一个是运动场，一个是图书馆，运动场可以强身健体，图书馆可以武装大脑，把这两样东西修炼好，你就会无往而不胜。

4. I hope that the classmates will often visit two places: one is the sports ground, and the other is the library. The sports ground can strengthen the body and build up health, while the library can arm the mind. By refining these two aspects, you will be unbeatable in all endeavors.

5. 人很渺小，就像一根芦苇，只是一个生物学的事实而已。当然是一根会思想的芦苇，有思想是人区别于其他生物最显著的特征，思想境界的高低是人与人不同的关键标志。读书能帮助你丰富思想，修复心灵，成为一个内心强大而富于智慧的人。

5. Humans are insignificant, like a reed, which is simply a biological fact. Of course, it is a reed that possesses thought, and thought is the most distinctive feature that distinguishes humans from other organisms; the level of one's thoughts is the key indicator of the differences between individuals. Reading can help you enrich your thoughts, heal your soul, and become a person of inner strength and wisdom.

6. 作家三毛上学的时候，性格孤僻不合群，常常受到同学们的欺负，她就一个人躲在坟地里读书，知识的滋养，让她的内心不断强大，让她看到更加丰富而浩瀚的世界。

6. When Sanmao, the writer, was in school, she was an introverted person who didn't fit in with her classmates, often bullied by them. She would often hide in a graveyard by herself to read books. The nourishment of knowledge continuously strengthened her inner self, allowing her to see a more rich and boundless world.

7. 北京大学原校长王恩哥说：

7. The former president of Peking University, Wang Enge, said:

8. 从理论上来讲，跑步是有可能导致膝关节损伤的，当人体过度跑步或者跑步姿势把握得不正确时，就有可能挤压半月板，导致关节加速衰老。但是只要在跑步时掌握正确的方法，保证步伐、手臂摆动等姿势的准确，就能有效避免膝盖的损伤。而且就算不跑步，长期久坐、久站对膝盖的损伤会更加严重，所以可以说跑步的利大于弊。

8. Theoretically speaking, running can potentially lead to knee injuries. When a person runs excessively or maintains an incorrect running posture, it is possible to compress the meniscus, leading to accelerated joint aging. However, as long as proper methods are followed during running, ensuring accurate posture such as step and arm swing, knee injuries can be effectively prevented. Moreover, even without running, long-term sitting or standing can cause more severe damage to the knees, so it can be said that the benefits of running outweigh the drawbacks.

9. 长期坚持跑步的话能有助于心肺功能的提高，人体在跑步时，身体的耗氧量会大大增加，肺部吸入的氧气也就更多，这样就能给心脏提供足量的氧，保证心肌不会缺血。而且在跑步时人体的血液循环还会加快，血液中的有害物质就能更快地运送出人体，避免给血管造成伤害。长时间的运动还能大量消耗人体的脂肪，对于降低血脂、血压都是很有好处的，能降低发生心血管病的风险。

9. Persistently running can help improve cardiovascular and pulmonary functions. When running, the body's oxygen consumption increases significantly, resulting in more oxygen intake by the lungs. This provides the heart with an adequate supply of oxygen, ensuring that the myocardium does not become ischemic. Moreover, during running, the human blood circulation speeds up, allowing harmful substances in the blood to be transported out of the body more quickly, thus avoiding damage to the blood vessels. Long-term exercise can also greatly consume the body's fat, which is very beneficial for lowering blood lipids and blood pressure, reducing the risk of cardiovascular diseases.

10. 生命在于运动，也在于静养。养生宜动，养心宜静，动静适当，形神共养，培元固本，才能使身心健康。

10. Life lies in both movement and tranquility. To maintain health, it is advisable to be active; to nurture the mind, it is best to be calm. Proper balance between activity and tranquility, harmonizing the physical and spiritual aspects, nurturing the primordial essence, and strengthening the fundamental constitution, is essential for maintaining both physical and mental well-being.

11. 学会用读书武装心灵，心灵的强大才是一个人真正的强大。

11. Learn to arm your soul with reading, for only a strong soul truly makes a person strong.

12. 如果选择的是慢跑这项运动，在跑步时可以使用脚的中间部位先着地，这样能减震也能缓足踺的压力；其次在跑步时头部要保持直立，眼睛看向正前方，两只手臂摆动的幅度最好要与步伐保持一致，膝盖的位置也不要抬得过高。

12. If you choose jogging as a sport, you can land on the middle part of your foot while running, which can reduce shock and alleviate the pressure on the arch of your foot. Secondly, keep your head upright while running, eyes looking straight ahead, and try to keep the range of motion of your arms consistent with your stride. Do not lift your knees too high either.

13. 人到中年，身体不断走下坡路，各种各样的症状层出不穷。跑步可以提升自己的整体免疫力，也可以治疗形形色色的慢性病。

13. As people reach middle age, their bodies continuously decline, with a myriad of symptoms emerging one after another. Running can enhance one's overall immunity and also treat various chronic diseases.

14. 作家冯唐曾经体弱多病，去医院就诊成了家常便饭。为了改变这种情况，他开始跑步。上学的时候跑步去，交作业的时候跑步去，去超市买零食的时候跑步去，往返医院的时候也要跑步。这样跑了半年，他的身体状况出现了明显的好转，很多的症状消失于无形。

14. The writer Fengtang used to be weak and prone to illness, and going to the hospital for treatment had become an everyday affair. In order to change this situation, he started running. Whether going to school, submitting assignments, going to the supermarket to buy snacks, or running back and forth to the hospital, he would run. After running for half a year, his physical condition showed a significant improvement, and many symptoms disappeared into thin air.

15. 跑步，是最好的运动。读书，是最好的静养。一个强身健体，一个滋养心灵，双管齐下，我们将是一个身心健康而强大的人。

15. Running is the best form of exercise. Reading is the best form of tranquility. One strengthens the body, the other nourishes the soul. By combining both, we will become individuals who are both physically and mentally strong and healthy.

16. 跑步其实是一种健康的运动，但是在运动的时候一定要掌握好方法，这样才能有效地避免膝盖出现损伤。生活中能导致人体膝盖受损的因素是很多的，比如长期久坐、爬楼梯等这些行为对膝盖的损伤非常严重，时间一久就会导致人体出现关节炎等疾病，使得膝盖痛苦不已。

16. Running is actually a healthy form of exercise, but one must master the proper methods when engaging in it to effectively avoid knee injuries. There are many factors in life that can lead to knee damage in humans, such as long periods of sitting, climbing stairs, and other behaviors that can severely damage the knees. Over time, these actions can lead to diseases like arthritis, causing great pain to the knees.

17. 在跑步之前一定要给自己做一个定位，如果以前没怎么运动，最近才刚开始跑步的话，就不要一上来就跑一千米、两千米的，在刚开始时要做到循序渐进，以自己的身体能适应的程度进行跑步，然后在渐渐地增加路程。

17. It is essential to position yourself before running. If you haven't exercised much before and have only just started running recently, don't start by running a thousand or two thousand meters. At the beginning, you should gradually increase your distance, running according to your body's adaptability, and then slowly increase the distance over time.

18. 50岁后经常跑步，是养生还是会加速膝盖衰老？

19. 近些年来养生已经成为了一个多人关注的焦点，特别是在50岁之后，身体的各项机能都大不如前，很多人为了拥有更长的寿命就会选择进行一些运动来，让身体保持强壮。在运动的选择方面，跑步应该是当之无愧的首选，跑步不仅非常的简单，而且不需要任何器械。但是对于中老年人进行跑步到底是强身健体还是损伤膝盖一直以来都存有争议，今天就来为大家解答一下跑步到底是养生还是伤膝。

18. Is it health-preserving or accelerates the aging of the knees to run frequently after the age of 50? 19. In recent years, health preservation has become a focus of attention for many people, especially after the age of 50 when various bodily functions are not as robust as before. Many people choose to engage in some form of exercise to maintain physical strength in order to have a longer lifespan. When it comes to choosing a form of exercise, running should be the uncontested first choice, as it is very simple and does not require any equipment. However, there has been controversy over whether running for middle-aged and elderly people is beneficial for health or harmful to the knees. Today, let's clarify whether running is for health preservation or injurious to the knees.

20. 很多人都知道在运动之前要进行热身活动，但其实在运动后最好也要进行拉伸运动，运动前的拉伸能有效避免在运动的过程中出现关节扭伤的情况，在运动后拉伸能够有助于体内的乳酸消耗，缓解肌肉的疲劳。所以在跑步之前、之后都要做至少5分钟的拉伸运动，这样也是一种保护关节的方式。

20. Many people know that it is necessary to warm up before exercising, but in fact, it is also best to perform stretching exercises after exercising. Stretching before exercising can effectively prevent joint sprains during the exercise process, while stretching after exercising can help in the consumption of lactic acid in the body, and alleviate muscle fatigue. Therefore, it is advisable to do at least 5 minutes of stretching before and after running, which is also a way to protect the joints.

21. 养生宜动，养心宜静。动则跑步，静则读书。人到中年，不要为那些无关紧要的事情纠缠，更不要在别人的世界里惴惴不安，这一场人生，我们只为自己负责，让自己越变越好，才是人生最顶级的修行。

21. To cultivate one's health, it is best to be active; to nurture one's heart, it is best to be calm. When active, one runs; when calm, one reads. As people reach middle age, one should not be entangled by trivial matters, nor should one be anxious in the world of others. In this journey of life, we are solely responsible for ourselves, and striving to become better and better is the ultimate practice of life.

22. 林语堂说：“所谓上帝所想的东西，事实上都是我们自己心中的思想。那是我们想象会存在上帝心中的思想。”

22. Lin Yutang said, "What is supposed to be the thoughts of God, in fact, are all our own thoughts within our hearts. They are the thoughts we imagine to exist within the heart of God."

23. 其实50岁后，如果能够正确跑步，是养生更多一点，并且还有保护膝盖，延缓膝盖衰老的作用。

23. In fact, after the age of 50, if you can run correctly, it is more about health preservation, and it also has the effects of protecting the knees and delaying the aging of the knees.

24. 人到中年，到处都是依靠自己的人，而没有自己可以依靠的人。我们的压力很大，焦虑很多，身体也不太好，解决这些问题最有效的办法，就是坚持跑步，在跑步中越变越好，越变越强，提升应对生活的底气。

24. As people reach middle age, they find themselves surrounded by those who depend on them, with no one they can rely on themselves. We face great pressure, numerous anxieties, and not-so-great physical health. The most effective way to address these issues is to persist in running, to get better and stronger through it, and to boost our confidence in dealing with life.

25. 跑步还可以释放压力和焦虑，治愈自己的坏情绪。科学研究发现，人在奔跑的过程中，大脑会释放多巴胺和内啡肽，让神经系统兴奋起来，让你获得一种全新的放松和快感。

25. Running can also relieve stress and anxiety, and cure negative emotions. Scientific research has found that during the process of running, the brain releases dopamine and endorphins, which excite the nervous system, allowing you to experience a new kind of relaxation and pleasure.

26. 年龄越大骨骼的就会出现一些问题，很多中老年人都存在骨质疏松的困扰，这时进行适当的跑步能有助于提高骨骼以及肌肉的韧性，让关节部位更加的灵活，也能有效避免因为骨质疏松而出现骨折的情况。长期坚持跑步还能有助于保护肩颈的健康，近些年来“低头族”越来越多，在跑步时摆动双臂能有效地舒展肩颈，从而预防颈椎、腰椎的疾病。

26. As people age, problems with bones may arise. Many middle-aged and elderly individuals suffer from osteoporosis. At this time, engaging in appropriate running can help improve the flexibility of bones and muscles, making joint areas more agile, and can also effectively prevent fractures caused by osteoporosis. Consistently sticking to running can also contribute to the protection of shoulder and neck health. In recent years, there has been an increasing number of "低头族." Waving your arms while running can effectively stretch the shoulders and neck, thereby preventing diseases of the cervical and lumbar spine.

27. 跑步是一项对身体健康很有好处的运动，据相关研究显示，长期跑步能有助于降低25%的乳腺癌发病率，减少50%的胃癌发病率。在跑步时人体的身体各项机能都能得到有效的锻炼，促进人体免疫细胞的生成，身体的素质也能得到大幅度的提高，长期坚持下来，感冒发烧的次数也会逐渐减少。

27. Running is a sport that is very beneficial to physical health. According to relevant research, long-term running can help reduce the incidence of breast cancer by 25% and the incidence of gastric cancer by 50%. During running, various bodily functions are effectively exercised, promoting the generation of immune cells in the body, and the body's quality can also be greatly improved. By consistently sticking to it, the frequency of colds and fevers will gradually decrease as well.