在晨曦的微光中，一场关于健康与活力的探索悄然展开。每日一跑，不仅锻炼了身心，更收获了无限益处。

In the gentle glow of dawn, an exploration about health and vitality quietly unfolds. A daily run not only exercises the body and mind, but also yields infinite benefits.

1. 白岩松所说的方式就是慢跑。此后，他每天不管多忙，都会抽出时间跑步。如果遇到下雨天，就到地下停车场或者体育馆跑。

1. The method Bai Yan Song mentioned is jogging. Since then, no matter how busy he is every day, he always sets aside time for running. If it rains, he would go to the underground parking lot or the gym to run.

2. 而人在心情愉快的时候，心脏会分泌出一种肽液，它能杀死一切癌细胞，这就是我们的心脏不会得癌的原因。跑的频次越多，分泌的肽液越多，身体就越健康。

2. When a person is in a joyful mood, the heart secretes a peptide fluid that can kill all cancer cells, which is why our hearts do not get cancer. The more frequently one runs, the more peptide fluid is secreted, and the healthier the body becomes.

3. 当你懈怠的时候，就去医院看看，看看那些年纪不大就身患重病的人。或者去墓地看看，看看那些年纪轻轻就生病夭折的人。

3. When you feel lazy, go to the hospital and look at those who have serious illnesses at a young age. Or visit the cemetery and see those who died young due to illness.

4. 跑步是非常有效的有氧运动，但凡事过犹不及，长期快跑可能让身体的负荷过重，诱发一系列的问题。坚持慢跑，就是在不运动和过度运动之间寻求一个平衡，是最健康的生活方式。

4. Running is a very effective aerobic exercise, but as with all things, too much can be detrimental. Prolonged sprinting may place excessive burden on the body, leading to a series of problems. Sticking to jogging is about seeking a balance between inactivity and over-exercise, which is the healthiest lifestyle.

5. 为了恢复健康，尼采辞去工作，到乡下疗养。每天早晨朝阳升起，他都会沿着一条小河跑步。在缓慢而持续的奔跑中，烦恼烟消云散，身体状况也渐渐好转。

5. In order to regain his health, Nietzsche resigned from his job and went to the countryside for recuperation. Every morning, as the sun rose, he would run along a small river. In the slow and sustained running, his worries would dissipate, and his physical condition gradually improved.

6. 每天坚持慢跑，量变引起质变，你的慢性病，以及其他的一些症状，一定会一扫而空，身体一定越来越好。

6. Stick to jogging slowly every day, and the change in quantity will lead to a change in quality. Your chronic diseases, as well as other symptoms, will definitely disappear, and your body will become healthier and better.

7. 有人说：“跑步，是一种简单而又极具挑战性的运动，它不需要复杂的器械，不受场地限制，只需要一双舒适的运动鞋和一颗坚定的心。”

7. Someone said, "Running is a simple yet highly challenging sport that doesn't require complex equipment, is not limited by the venue, and only needs a pair of comfortable sports shoes and a steadfast heart."

8. 北京中医药大学曲黎敏教授说，一个人越愉快，气血就越通畅，免疫力就越好，寿命就越长。

8. Professor Qu Limin from Beijing University of Chinese Medicine said, the happier a person is, the smoother the Qi and blood flow, the stronger the immunity, and the longer the lifespan.

9. 都是黄泉预约客，但我们都不希望自己比同龄人走得太早。坚持慢跑，重视养生，保持自律，你终将长久拥有健康。

9. We are all guests of the afterlife, but none of us wants to leave earlier than our peers. Stick to jogging slowly, pay attention to health preservation, maintain self-discipline, and you will eventually enjoy long-term health.

10. 现在各种疾病越来越年轻化，有些人才30多岁，就患上肾衰竭、颈动脉斑块、冠心病、糖尿病等，有些是重症急症，有些是慢性病。

10. Nowadays, various diseases are increasingly affecting younger individuals. Some people as young as in their 30s have been diagnosed with kidney failure, carotid plaque, coronary heart disease, diabetes, and so on. Some are severe and acute, while others are chronic conditions.

11. 世界卫生组织有一项研究：人在奔跑的时候，大脑会产生兴奋感，分泌多巴胺和内啡肽，从而大大缓解压力和抑郁的情绪，让心情保持愉快。

11. According to a study by the World Health Organization, when people run, their brains produce a sense of excitement, secreting dopamine and endorphins, which greatly alleviate the feelings of stress and depression, keeping their mood pleasant.

12. 医生准备给他开药，白岩松说：请允许我用自己的方式治疗一个月，一个月后不见好转，再来找您开药。

12. The doctor was about to prescribe medication for him, and Bai Yan Song said, "Please allow me to treat him in my own way for a month. If there is no improvement after a month, I will come back to see you for a prescription."

13. 这和饮食、睡眠、工作压力、情绪，等一系列因素有关。我们可以做的，就是高度重视自己的健康，养成健康的生活方式。最关键的就是，天天慢跑。

13. This is related to a series of factors such as diet, sleep, work stress, and emotions. What we can do is to attach great importance to our own health and develop a healthy lifestyle. The most crucial thing is to go for a slow jog every day.

14. 西湖大学校长、著名生物学家施一公教授说：跑步是全方位的美好。

14. The president of West Lake University and renowned biologist Professor Shiyong Shi said: Running is a comprehensive beauty.

15. 一个月后再去检查，各项指标全部恢复正常。

15. One month later, all indicators returned to normal during the re-examination.

16. 跑步可以提高身体的代谢水平，改善心肺功能以及心血管功能，提升免疫力和自愈力。

16. Running can improve the body's metabolic level, enhance the cardiopulmonary function and cardiovascular function, and boost immunity and self-healing ability.

17. 主持人白岩松一段时间身体状况非常糟糕，头昏脑胀，腹痛肠鸣，总是提不起精神，到医院一检查，血压已经超过临界值。

17. Host Bai YanSong had been in very poor health for a while, feeling dizzy and headachy, with abdominal pain and bowel sounds. He always felt lackluster and unmotivated. After going to the hospital for a check-up, his blood pressure was found to have exceeded the critical level.

18. 德国著名哲学家尼采，在柏林大学任教的时候，被同行排挤，出版的著作被大家指责，恋人和他分手，尼采感到暗无天日，郁郁寡欢，身体也出现严重症状，头晕、视力模糊、心惊肉跳。

18. The famous German philosopher Nietzsche, while teaching at the University of Berlin, was ostracized by his peers, his published works were criticized by everyone, his lover broke up with him, Nietzsche felt the world was dark and oppressive, he was depressed, and he also experienced severe physical symptoms such as dizziness, blurred vision, and palpitations.

19. 坚持慢跑，让自己保持愉快，身体也就好了。

19. Keep up with the jogging, maintain a cheerful mood, and your body will be in good shape as well.