岁月如歌，脚步坚定。在奔跑中，我不断塑造着更好的自己。

Years are like songs, and my steps are firm. In the pursuit of running, I continuously mold a better version of myself.

1. 运动是最好的治愈，跑步是最好的运动。

1. Exercise is the best cure, and running is the best form of exercise.

2. 著名科学家，西湖大学校长施一公，是一个跑步爱好者兼马拉松选手。他说：

2. Renowned scientist and president of West Lake University, Yigong Shi, is an avid runner and marathoner. He says:

3. “跑步可以增加心肺功能，让大脑感觉更好，提高工作学习效率。

3. "Running can enhance cardiovascular and pulmonary function, make the brain feel better, and improve work and study efficiency."

4. 还不止于此，跑步因为心跳加速，把血液送到身体的各个末梢，肌肉神经组织，实际上会改善人体的各种机能，比如说免疫，比如说其他的一些功能，所以说跑步是全方位的美好。”

4. It goes beyond that. Running, due to the increased heart rate and the supply of blood to various extremities and muscle nerve tissues, actually improves various functions of the human body, such as immunity and other functions. Therefore, running is an all-encompassing delight."

5. 如果你想拥有更好的身体，如果你想总有一个好心情，如果你想打造一颗灵活高效的大脑，那你一定要去跑步。跑步可以全方位塑造自己，改变自己，成就自己。

5. If you want to have a better body, if you want to always be in a good mood, and if you want to cultivate a flexible and efficient brain, you must go for a run. Running can shape, transform, and accomplish yourself in all aspects.

6. 作家冯唐小时候身体很差，体弱多病，经常被各种症状纠缠折磨，去儿童医院成了家常便饭。

6. The writer Fengtang was physically weak and often suffered from various illnesses when he was young, frequently troubled and tormented by various symptoms, and going to the children's hospital had become a common occurrence.

7. 从七岁开始，冯唐爱上跑步。跑着上下学，跑着去商店购物，跑着和伙伴们玩耍，他把奔跑当作自己最主要的活动。

7. From the age of seven, Feng Tang fell in love with running. He ran to and from school, ran to the store for shopping, and ran to play with his friends, considering running as his main activity.

8. 后来，他的身体越来越好，很多症状不再复发。

8. Later on, his body became healthier, and many symptoms no longer recurred.

9. 成年后，冯唐一直把跑步作为强身健体的重要方式。他经常起个大早，在天安门附近跑步，直到热气萦绕，大汗淋漓为止。

9. After adulthood, Feng Tang has always regarded running as an important way to maintain physical health. He often gets up early and runs near Tiananmen Square until he is enveloped in heat and drenched in sweat.

10. 而他的体质一直非常好，即便寒冬腊月，流行病频发，疾病也很少光顾他的身体。

10. Yet his physique has always been very strong, and even during the cold winter months when epidemic diseases are frequent, illness rarely visits his body.

11. 古人说：“流水不腐，户枢不蠹。”

11. The ancients said, "Water flows and does not rot; a door hinge does not become infested with termites."

12. 流动的河水不会腐坏，转动的门轴不会生虫。同理，坚持运动的人，身体很难被细菌和病毒侵蚀。

12. Flowing river water does not decay, and a rotating door hinge does not get infested with bugs. Similarly, those who persist in staying active find it hard for bacteria and viruses to invade their bodies.

13. 跑步吧，让自己健康强大，延年益寿，越活越有劲儿。

13. Run, keep yourself healthy and strong, prolong your life, and become more energetic as you grow older.

14. 原万科副总裁毛大庆，身居高位，承担着许多压力。这压力在他身上不断发酵，让他焦虑不安，失眠，烦躁，最后演变为抑郁症。

14. Mao Daqing, the former executive vice president of Vanke, held a high position and bore many pressures. These pressures kept发酵ing on him, causing him anxiety and restlessness, insomnia, irritability, and eventually evolving into depression.

15. 因为公司要求所有的员工都要跑步，以保证拥有一个健康的身体。也正是这个硬性要求，让毛大庆开始了跑步的人生。

15. Because the company requires all employees to run to ensure they maintain a healthy body. It was precisely this strict requirement that led Mao Daqing to start his life of running.

16. 他尝试着跑完人生第一个五公里。那次过后，毛大庆睡了生病后第一个安稳觉。

16. He tried to run his first 5 kilometers in life. After that, Mao Daguei slept the first peaceful sleep after falling ill.

17. 以前，他必须要通过安眠药才能助睡，现在每次跑步之后，它不仅可以正常入睡，心情也放松了许多。

17. Previously, he had to rely on sleeping pills to help him fall asleep, but now, after each run, not only can he sleep normally, but he also feels much more relaxed.

18. 尝到甜头的他，给自己制订了完善的跑步计划，并每天坚持。晴天在野外跑，雨天在体育馆跑，风雨无阻，从不懈怠。

18. Having tasted the sweetness, he set up a well-structured running plan for himself and stuck to it every day. He runs in the wild on sunny days and in the gym on rainy days, never letting anything deter him from his routine.

19. 一年后，他的抑郁症竟不治而愈。

19. One year later, his depression healed without treatment.

20. 毛大庆说，我相信，只要自己目标没错，足够努力，就一定能成功。如果不行，那便再来一次。通过一次又一次的尝试，总有一次会让自己跑过去。

20. Mao Daguang said, "I believe that as long as my goals are correct and I work hard enough, I will definitely succeed. If it doesn't work out, then I'll try again. Through one attempt after another, there will always be a time when I will push myself through."

21. 人生如跑步，只要你坚持，只要你不害怕，不退缩，勇往直前，不屈不挠，任何的不愉快，所有的艰难险阻，都会变成过眼云烟。

21. Life is like running, as long as you persevere, as long as you are not afraid, do not retreat, and move forward with courage and perseverance, any unpleasantness, all the difficulties and dangers, will become a fleeting cloud.

22. 哈佛医学院通过实验研究显示，跑步不只能健身，锻炼肌肉，还能锻炼大脑，改造心智与智商，让人更聪明，情绪更稳定，学习力更强。

22. The Harvard Medical School's experimental research shows that running not only benefits physical fitness and muscle exercise, but also exercises the brain, transforms the mind and IQ, making people smarter, more emotionally stable, and more capable of learning.

23. 实验很简单：给一组老鼠装置了自动转的笼子，另一组给老鼠没有。第一组老鼠非常喜欢这个运动器材，一晚上能跑几公里。最后，解剖这些老鼠的大脑发现，跑步的老鼠的大脑的海马体发生了改变，BDNF的含量也比另一组老鼠多得多。

23. The experiment was simple: one group of mice were given an automatic rotating cage, while the other group were not. The mice in the first group really enjoyed this piece of exercise equipment, running several kilometers in one night. In the end, when the mice's brains were dissected, it was found that the hippocampus of the mice that ran had changed, and the content of BDNF was much higher than that of the other group.

24. 通过这个实验，得出一个结论：运动能够促进BDNF分泌的增多，而且运动得越久，大脑内的BDNF水平就越高。

24. Through this experiment, a conclusion is drawn: exercise can promote an increase in BDNF secretion, and the longer the exercise duration, the higher the BDNF level in the brain.

25. 而BDNF，被称为大脑的优质营养肥料，能促进大脑的高效运转，让人更具创造力。

25. BDNF, known as the high-quality nutrient fertilizer for the brain, can promote the efficient operation of the brain, making people more creative.

26. 世界上很多顶级精英，都是跑步的铁忠粉，如脸书创始人扎克伯格，经常在技术攻关前跑步锻炼，乔布斯喜欢一边慢跑，一边和员工探讨问题，奥巴马在工作的间隙，常常绕着白宫的花园跑步。

26. Many top elites in the world are ardent fans of running, such as Facebook founder Mark Zuckerberg, who often exercises by running before tackling technical challenges, Steve Jobs liked to discuss issues with his staff while jogging slowly, and Obama often ran around the White House garden during his breaks from work.

27. 跑步吧，激活自己的大脑，创造无限可能。

27. Run, activate your brain, and create endless possibilities.

28. 施一公说：“跑步是全方面的美好，跑步的愉悦能享受一辈子，过很多年还能想起来当时情景的美好。我没有任何跑步天赋，但我在跑步中受惠特别多。”

28. Shi Yigong said, "Running is a comprehensive beauty. The joy of running can be enjoyed for a lifetime, and the beauty of the scene at that time can still be remembered many years later. I have no natural talent for running, but I have gained a lot from running."

29. 如果你的身体不太好，如果你对现状不满意，如果你总为烂人烂事而心烦，那你开始跑步吧。把坚实的大地踩在脚下，把浩渺的天空顶在头上，把经历的一切抛到身后，去拥抱前方更好的风景。

29. If you are not feeling well physically, if you are not satisfied with the current situation, if you are always bothered by bad people and things, then start running. Place your feet firmly on the solid ground, hold the boundless sky above your head, and leave behind all the experiences you have had, to embrace the better scenery ahead.

30. 当你迈动双腿的时候，你的人生正悄悄发生着改变。

30. When you move your legs, your life is quietly undergoing change.

31. 连续跑步一周身体变化，在运动的同时我们也可以提高自己的身体素质，运动可以舒缓我们的心情，有些运动并不适合所有人参与，明白连续跑步一周身体变化，就快快动起来吧！

31. The body changes from running continuously for a week, while exercising we can also improve our physical fitness. Exercise can alleviate our mood, but not all sports are suitable for everyone to participate in. Understanding the body changes from running continuously for a week, let's get moving quickly!

32. 每天坚持三十分钟的跑步，很明显的变化就是瘦下来了，身体变得轻盈了。这也是我们最原始的跑步目的。每一个人都希望自己能够拥有苗条的身材。不仅显得人更精神，看起来也会显得更加的年轻。如果减肥效果比较好，减掉的肥肉比较多的话，样貌会发生巨大的变化。这就是所谓的“整容式”减肥。这几年流行的“每一个胖子都是潜力股”指的就是这个。

32. Sticking to a 30-minute run every day has obviously resulted in weight loss and a lighter body. This is our most primitive purpose of running. Everyone aspires to have a slim figure. Not only does it make a person look more energetic, but it also appears to make them look younger. If the weight loss is effective and a significant amount of fat is lost, there can be a tremendous change in appearance. This is what is called "cosmetic surgery-style" weight loss. The popular saying in recent years, "Every fat person is a potential stock," refers to this.

33. 坚持一个月以上的跑步，你会发现身体骨骼变得更加强壮，心肺功能也在跑步的过程中得到了锻炼。因为跑步促进了身体血液的循环，加快了人体的新陈代谢，从而增加了身体免疫力。特别是一些慢性病患者，能够减少疾病的发生率。预防疾病的恶化。同时抵御外来疾病的侵扰。

33. Consistent running for more than a month will make you notice that your bones become stronger and your cardiorespiratory function is also exercised during the running process. This is because running promotes the circulation of body blood, accelerates the metabolism of the human body, thereby enhancing the body's immunity. Especially for some patients with chronic diseases, it can reduce the incidence of diseases and prevent the deterioration of diseases. At the same time, it can resist the invasion of foreign diseases.

34. 现代社会发展日新月异，想要不落后于时代，就要加快步伐。工作上的竞争，生活中的柴米油盐酱醋茶，亲戚朋友间的虚荣攀比总会给人带来各种各样的烦恼与压力。如果没有及时的得到缓解，很容易影响人们的身心健康。“思虑伤脾”，过多的烦恼首先就会影响脾脏。

34. With the rapid development of modern society, one must quicken their pace to keep up with the times. Competition at work, the daily trivial matters in life such as food, cooking oil, soy sauce, vinegar, tea, and the虚荣攀比 among relatives and friends always bring various kinds of troubles and pressures. If these are not alleviated in a timely manner, they can easily affect people's physical and mental health. "Overthinking harms the spleen," and excessive worries will first affect the spleen.

35. 其次过大的压力可能会影响人们的睡眠。睡觉对人来说是非常重要的事情。失眠首先会对肝脏造成影响，影响肝脏在夜里排毒与自我修复。长时间的睡眠不好严重的'会使人患上抑郁症，使人变得焦虑不堪，打不起精神，容易发脾气。不管是对生活还是对于工作都会产生非常不好的影响。

35. Secondly, excessive pressure may affect people's sleep. Sleep is a very important matter for humans. Insomnia primarily affects the liver, disrupting its ability to detoxify and self-repair at night. Long-term poor sleep can severely lead to depression, causing anxiety, lack of energy, and a tendency to lose one's temper easily. It will have very negative impacts on both life and work.

36. 通过跑步可以排解心中的郁闷之气，释放心头的压力，这就是很多人跑完步之后会觉得身心轻松的原因。

36. Running can dispel the melancholic aura in one's heart and release the pressure on one's mind, which is why many people feel relaxed physically and mentally after running.

37. 跑步对身体的好处有如此之多，但是跑步的时候还是有很多需要注意的地方，特别是有慢性疾病的老年人。跑步一定要采取循序渐进的方式。刚开始跑步之前建议先做些准备运动，深呼吸，跑步以小频率缓慢为主，直到身体微微的出汗。切忌急功近利，一上来就高强度的锻炼，血液循环速度突然加快，血管耐受不住，容易引发意外。

37. There are so many benefits to running for the body, but there are still many things to pay attention to when running, especially for elderly people with chronic diseases. Running must be done gradually. It is recommended to do some warm-up exercises before starting to run, perform deep breathing, and run at a low frequency and a slow pace, until the body starts to sweat slightly. Avoid being impatient and ambitious, starting with high-intensity exercise, as this can suddenly increase the speed of blood circulation, which the vessels may not withstand, and it can easily lead to accidents.

38. 首先，跑步可以放松眼睛，每天坚持跑步一小时左右，在这段时间里，人的视线保持在远方，可以有效缓解眼睛疲劳，酸痛等。

38. Firstly, running can relax the eyes. By consistently running for about an hour each day, during which time one's gaze is kept on the distant horizon, it can effectively alleviate eye fatigue and discomfort.

39. 尤其是孩子，还处于眼睛视力的形成期，经常看电脑屏幕，手机屏幕等电子产品，会导致视力下降，身体免疫力低下，所以跑步对于孩子来说也是十分明智和必要的选择。

39. Especially children, who are still in the stage of forming their eyesight, often staring at computer screens, smartphone screens, and other electronic products, can lead to a decline in vision and weakened immune systems. Therefore, running is also a very wise and necessary choice for children.

40. 众所周知，许多职业，比如司机，工地搬运工人以及经常使用计算机的办公室职员都有一个共同的职业病----腰间盘突出。

40. As is well-known, many professions, such as drivers, construction site loaders, and office staff who frequently use computers, all share a common occupational disease——herniated disc.

41. 其首要治病原因就是久坐不动，坚持长期跑步搭配正确的跑步姿势，会使人的脊背，肩部以及腰部得到放松和锻炼，从而有效缓解病痛。

41. The primary cause of illness is prolonged inactivity. Persistently running with the correct posture can help relax and exercise the spine, shoulders, and waist, thereby effectively alleviating pain and discomfort.

42. 现在愈来愈多的工作岗位随着信息科技的发展，逐渐走向智能化，人们往往是坐在办公室里工作一天，头昏脑胀地离开公司回到家里继续网上冲浪，网上交友，年轻一代还打趣称这是业余时间的放松。

42. With the development of information technology, an increasing number of job positions are gradually moving towards intelligence. People often spend a day sitting in the office, feeling dizzy and exhausted as they leave the company to return home and continue surfing the internet, making online friends. The younger generation even joke that this is a way to relax during their leisure time.

43. 可谁知，人的大脑在经过一天的运转之后，还要处理来自眼睛，皮肤收到的辐射刺激，我们的身体正向我们呼救。

43. But little do we know that after a day of operation, the human brain also needs to process the radiation stimulation received from the eyes and skin, and our bodies are sending us an SOS.

44. 到了深夜，当人们尝试休息的时候，发现自己难以入睡，浑身酸痛，开始胡思乱想甚至抱怨生活，生活的心里和身体上的压力使我们产生悲观的情绪，消极的心态。

44. As it gets late at night, when people try to rest, they find it hard to fall asleep and are sore all over. They start to wander aimlessly in thought and even complain about life. The mental and physical pressures of life lead to pessimistic emotions and a negative mindset.

45. 这正是因为人们没有及时地释放压力，而释放压力的一个最佳选择就是跑步。

45. This is precisely because people do not release stress in a timely manner, and one of the best ways to release stress is through running.

46. 户外跑步更是首选(非疫情期间)，呼吸新鲜的空气，给大脑补充一些氧气，舒展酸痛的`筋骨，让身体变得轻盈，发现大千世界的美好，悲观的心态自然就会消除。

46. Outdoor running is the top choice (especially not during the pandemic), breathing fresh air, supplementing some oxygen to the brain, stretching the aching muscles and bones, making the body light and agile, and discovering the beauty of the vast world. With this, a pessimistic mindset will naturally fade away.

47. “我好胖，我的胸好平”是经常充斥在耳边的话语，说这些话的人多数缺乏自信心。

47. "I am so fat, my chest is so flat" is a phrase that often echoes in one's ears, and the people who say these things often lack self-confidence.

48. 身体肥胖的人找不到合适的衣服经常被大家嘲笑，虽然自己知道这个现实，但总是没有行动起来。

48. People who are overweight often struggle to find suitable clothes and are frequently mocked by others. Although they are aware of this reality, they always fail to take action.

49. 而骨瘦如柴的人虽然有合适的衣服穿，但是却因为胸平而撑不起美丽的衣服，总说自己应该健身，但也从没有行动。

49. Although the emaciated person has suitable clothes to wear, they cannot support beautiful clothes due to their flat chest, and they always say they should exercise, but they have never taken any action.

50. 所以，首先我们要有一个正确的审美观，要知道过瘦或过胖都是不美丽的，只有身体的肌肉线条匀称才是最美丽的。

50. Therefore, first and foremost, we need to have a correct aesthetic sense, knowing that both being too thin and too fat are unattractive. Only when the body's muscle lines are proportionate is it the most beautiful.

51. 跑步就是一个很好的选择。跑步对场地和时间没有极大的要求。可以在小区，公园的空地进行，既可以欣赏到沿途的美景，呼吸到新鲜的空气，又可以锻炼身体，修饰身形。

51. Running is a great choice. Running doesn't have extreme requirements for location and time. It can be done in the empty spaces of residential areas or parks, where you can enjoy the beautiful scenery along the way, breathe fresh air, and also exercise your body and shape your figure.

52. 跑步塑造美丽容颜的方法不仅可以通过使脸部的肌肉紧致，而且通过改善身体内部器官的功能来改善容貌。

52. The method of running to shape a beautiful face not only makes the facial muscles firm, but also improves the appearance by enhancing the function of internal organs in the body.

53. 坚持跑步有助于加强心脏和心血管的功能，进而增大输血量和氧气供给，使大脑处于精神充沛，能量充足的状态，脸部的颜色自然会变得红润有光泽。

53. Persisting in running helps to strengthen the function of the heart and cardiovascular system, thereby increasing blood volume and oxygen supply, keeping the brain in a state of vitality and abundant energy, and the color of the face will naturally become rosy and radiant.

54. 跑步还有助于肺部及呼吸系统功能的强大，肺活量变大有助于体内氧气和二氧化碳的交换，从而促进新陈代谢，面部就会保持水润。

54. Running also helps to strengthen the lungs and respiratory system functions. An increased lung capacity aids in the exchange of oxygen and carbon dioxide in the body, thus promoting metabolism, which keeps the face moist.

55. 同时，长期跑步还有益于肝脏及骨骼的修复，防止脂肪肝和骨质疏松，增加骨质的柔韧度，脸部的肉会变得紧致，粗大的毛孔也会变小，色斑等也会随之减轻。

55. At the same time, long-term running is also beneficial for the repair of the liver and bones, preventing fatty liver and osteoporosis, increasing the flexibility of bone tissue, making the facial muscles tighter, the large pores smaller, and the spots lighter as well.

56. 坚持跑步的好处还有很多，只要做好保护措施，了解并掌握正确的跑步方式，每个人都会从跑步中找到乐趣并收获惊喜。

56. There are many benefits to坚持 running, as long as you take proper protective measures, understand and master the correct running techniques, everyone can find joy and gain surprises from running.

57. 能减少人体内脂肪的运动有很多，跑步却是最容易实行的一种。只要你坚持跑步一个月，就会发现这项有氧运动，燃烧了你体内大量的脂肪。人体内的脂肪减少之后，不仅体重下降了，体型也会变得更加挺拔。所以坚持跑步和不跑步的人对比之后，在体重上就有明显的差异。

57. There are many types of exercise that can reduce body fat, but running is one of the easiest to implement. If you stick to running for a month, you will find that this aerobic exercise burns a large amount of fat in your body. After the fat in the human body decreases, not only the weight drops, but the body shape also becomes more upright. Therefore, after comparing those who persist in running with those who do not, there is a significant difference in weight.

58. 我们在跑步的过程中，肺活量得到了锻炼，身体内的血液循环更快，能让毒素更快排出体外。所以坚持跑步的人不容易生病，免疫力要比不锻炼的人强很多。坚持一个月下来，经常跑步的人身体会越来越好。

58. During the process of running, our lung capacity is trained, the blood circulation in the body becomes faster, allowing toxins to be expelled from the body more quickly. Therefore, people who persist in running are less prone to illness and have a much stronger immune system compared to those who do not exercise. After a month of persistence, people who regularly run will have an increasingly healthier body.

59. 我们都知道运动有益于我们的身心健康。我们在坚持跑步的时候，不仅锻炼了身体，提高了我们抵抗病毒的能力，也能让我们身心愉悦，更有精力应对工作和生活。没有坚持跑步的人，面对的是依旧臃肿的身材，随时可能感冒的体质，精神自然比较萎靡。所以要是想要拥有好的精神面貌，一定要坚持跑步。

59. We all know that exercise is beneficial to our physical and mental health. When we persist in running, we not only exercise our bodies and enhance our ability to resist viruses, but also experience mental and emotional well-being, and have more energy to cope with work and life. Those who do not persist in running face a still overweight physique, a body that is prone to catching a cold at any time, and their spirits naturally become listless. Therefore, if you want to maintain a good mental appearance, you must stick to running.

60. 我们都知道，运动能使我们的肠道蠕动加快，促进肠道内的垃圾排出体外。坚持跑步一个月之后，不仅肠道通畅，脸上的皮肤也更光洁白皙。而没有运动习惯的人，不仅拥有尴尬的小肚腩，脸上也是黯淡无光。如果你想拥有好看的身姿，美丽的容颜，一定要将跑步这项运动贯彻到底。

60. As we all know, exercise can speed up the peristalsis of our intestines, promoting the excretion of waste from the intestines. After persistently running for a month, not only will the intestines be unobstructed, but the skin on the face will also become brighter and fairer. On the other hand, those without an exercise habit not only have an embarrassing potbelly but also have a dull and lackluster complexion on their face. If you want to have a good figure and beautiful appearance, you must stick to running as a sport.

61. 睡眠对于人类来说是非常重要的一件事。好的睡眠质量不仅可以让我们有更多的精力应对工作和生活，也更有利于我们的身体健康。如果你想要拥有优质的睡眠，不妨试一试跑步这项运动。能坚持每天外出跑步的人，让身体的各项机能都得到了锻炼。工作和生活中的压力也在跑步的过程中，慢慢消失不见。没有了重重压力，人的睡眠质量自然会得到提高。而没有跑步习惯的人，相对而言，比较难享受到好的睡眠。

61. Sleep is of great importance to humans. Good sleep quality not only allows us to have more energy to deal with work and life, but is also more beneficial for our physical health. If you want to enjoy high-quality sleep, why not give running a try as an exercise. For those who can stick to going out for a run every day, their physical functions are all exercised. The pressures from work and life also gradually disappear during the running process. Without the heavy pressures, the quality of one's sleep naturally improves. On the other hand, those without a running habit find it relatively harder to enjoy good sleep.

62. 我们都知道，身体健康的关键在于运动。我们锻炼身体的成果不能在短时间内呈现，所以很多人放弃了运动。但是只要你能坚持跑步一个月，你就会有惊喜的收获。你会发现自己不仅身体素质变好了，精神也更饱满，面对生活和工作也有了更多的动力。

62. We all know that physical health is crucial to exercise. The results of our physical training cannot be achieved in a short period of time, so many people give up on exercising. However, if you can stick to running for a month, you will be surprised by the gains. You will find that not only has your physical condition improved, but your spirit is also more vigorous, and you will have more motivation to face life and work.