Running is one of the best ways to keep fit, catch up with friends, or even enjoy the outdoors. Running for an hour can burn at least 400 calories or more. It is a form of cardio exercise that can be alternated with other exercise routines or done as the only form of workout. It all depends on your personal preference. Apart from burning calories and keeping your heart healthy, there are numerous other benefits running can bring you. Below we list some of the major reasons why you should take up running.
跑步是保持健康、追上朋友生活步伐，甚至享受户外运动的最佳方式之一。跑步一小时可以燃烧至少400卡路里或更多脂肪。这是一种有氧运动形式，可以与其他锻炼程序交替进行，也可以作为唯一的锻炼形式。这取决于你的个人喜好。除了燃烧卡路里和保持心脏健康之外，跑步还能给你带来许多其他好处。下面我们列出了你应该开始跑步的一些主要原因。
Running is one of the best ways to boost your overall health. According to medical research, you can increase on your good cholesterol levels by running every day. It is also a great way to improve on lung function. You get to boost your immune system and also lower the risk of developing blood clots.
跑步是促进你全面健康的最佳方式之一。根据医学研究，每天跑步可以让你的胆固醇水平维持在最佳状态。这也是改善肺部功能的好方法。你可以通过跑步增强你的免疫系统，也可以降低血栓形成的风险。
If you are looking to lose a few pounds, you should take up running. Actually, running is the second best exercise for burning calories, only second to cross country hiking.
如果你想减掉几磅，你应该开始跑步。事实上，跑步是燃烧热量的好运动，它仅次于越野远足。
When you run, you not only get the chance to develop your six-pack abs, but also strengthen your core muscles. These include the erector spinae, oblique as well as the transverse abdominis. These are the Muscles responsible for sucking in the gut, giving the spine stability and making it possible for you to swing your legs and arms.
当你跑步时，你不仅有机会锻炼你的六块腹肌，还可以锻炼你的核心肌肉。这些包括竖脊肌、斜肌和腹横肌。这些肌肉负责肠道的吸收，使脊柱保持稳定，使你能够摆动双腿和手臂。
Most people look only at the physical benefits of running. However, this form of exercise is also good for your emotional needs and psychological ones too. When you take up running as an exercise, you will notice positive changes in how you look physically with time. This boosts your self-esteem and confidence, which makes you happier and more determined to push yourself further.
大多数人只关注跑步的身体益处。然而，这种形式的锻炼对你的情绪需求和心理需求也有好处。当你把跑步作为一项锻炼时，你会注意到随着时间的推移，你的身体状况会发生积极的变化。这会增强你的自尊和信心，这会让你更快乐，更坚定地完美自己的人生。
One of the telltale signs of being depressed is only wanting to sit in and sleep. If you feel that you are falling into depression, one easy way you can prevent it from worsening is by taking up running. Running allows the brain to secrete hormones that work to improve your moods. This ultimately helps to eliminate the feelings of depression.
抑郁的一个明显迹象是只想坐下来睡觉。如果你觉得自己陷入了抑郁，一个简单的方法就是开始跑步。跑步可以让大脑分泌荷尔蒙来改善情绪。这最终有助于消除你的抑郁情绪。
Muscle and bone wasting can occur if you do not exercise. Running is one of the best ways to keep your bones and muscles in tip-top shape. Running works on most bones and all the muscles in the body at the same time. This strengthens your joints and keeps mobility complications at bay.
如果你不锻炼，肌肉和骨骼可能会减少和疏松。跑步是保持骨骼和肌肉处于最佳状态的最佳方法之一。跑步可以同时锻炼身体的大部分骨骼和所有肌肉。这可以增强你的关节力量，避免步履蹒跚。
Doctors emphasize on the importance of jogging or running for adults. This is mainly because you create a good environment in your body for growth hormones to develop. Human growth hormones help with cell regeneration and with growth and maintenance of healthy human tissue.
医生强调成年人慢跑或正常跑步的重要性。这主要是因为跑步在体内为生长激素的发育创造了一个良好的环境。人类生长激素有助于细胞再生以及人体健康组织的生长和维持。
8. Maintain Proper High Blood Pressure 利于稳定血压High blood pressure or hypertension can be controlled by simply taking up running. When you run, you help the body to control various factors that can cause blood pressure rise.
高血压或血压危重可以通过简单的跑步来控制。当你跑步时，你可以帮助身体控制各种可能导致血压升高的因素。
9. Help to Get Killer Legs 利于练就让人眼羡的双腿One of the benefits of running is that you will have stronger and better looking legs. Your legs carry your body’s strongest muscles. When you run, you benefit all these important muscles. You get to work on your inner thigh as well as your outer thigh, quads, calves and your hamstrings. With time, you will see the changes in your leg physique.
跑步的好处之一是你会拥有更强壮、更好看的双腿。你的腿承载着你身体最强壮的肌肉。当你跑步时，你会受益于所有这些重要腿部的肌肉。跑步可以锻炼大腿内侧、大腿外侧、股四头肌、小腿和腿筋。随着时间的推移，你会看到你腿部体质的变化。
When you start running, you will develop a relationship with other runners. The runners’ community mostly has very supportive individuals. You can join a runners group in your area. These can be great for moral support.
当你开始跑步时，你会与其他跑者建立联系。跑者社区大多是非常支持你观点的个体。你可以加入你所在地区的跑者圈子。他们都是你很好的心理支持者。
11. It Is a Form of Meditation 跑步也是冥想的一种方式Running is a perfect time to spend time alone and get to reflect on your life. When you take a run, you get to refresh your mind. This helps you to focus better on projects and problems. It is recommended to take a running break if you are working on a stressful project. This alone time gives you space to strategize while at the same time work out.
跑步是独处和反思生活的最佳时间。当你跑步时，你会重新振作起来。这有助于您更好地关注项目和问题。如果你正在做一个有压力的项目，建议你停下来跑步冥想。这段单独的时间给了你制定战略的空间，同时也给了你锻炼的空间。
12. Fit Right into Your Schedule 跑步不会打乱你的生活节奏For you to be able to run, all you need is your running gear. Unlike most exercises, you do not need special equipment or dedicate time to do it. If you have a tight schedule, you can choose to run to the office or back home after work. This ensures you do your exercise during your tight schedule.
为了让你能够跑步，你只需要你的跑步装备。与大多数锻炼不同，你不需要特殊的设备或专门的时间来锻炼。如果你的日程很紧，你可以选择下班后去办公室或回家。这可以确保你在紧张的日程中进行锻炼。
Unlike most workouts such as yoga or Zumba, running doesn’t require you to practice a routine. If you can walk, you can definitely run. While you might need to start slow to avoid overwhelming yourself, you only need to up and go. Once you start, your body will pick up the pace slowly.
与大多数锻炼如瑜伽或尊巴不同，跑步不需要你做常规练习。如果你能走路，你肯定能跑。虽然你可能需要慢慢开始以避免让自己不知所措，但你只需要站起身来就可以了。一旦你迈开双脚，你的身体就会慢慢加快步伐。
14. It Is Economical 成本低廉Most exercises will require you to invest in special equipment. One benefit of running is that you do not need to invest in machines to be able to run. If you are working on a budget, simply get your running shoes and exercise gear and you’ll be ready to go.
大多数锻炼都需要你投入特殊设备。跑步的一个好处是，你不需要投资机器就能跑步。如果你在做预算工作，只需准备好跑鞋和运动装备，你就可以出发了。
When looking at the benefits of running, you need to learn about the positive effects it has on sleep patterns. When you run, you help the body to adapt to routines. This makes it easy for you to establish a working sleeping routine ensuring you do not get insomnia. This in turn means you have productive days since you manage to get enough rest at night.
在研究跑步的好处时，你需要了解跑步对睡眠模式的积极影响。当你跑步时，你帮助身体适应日常生活。这让你很容易建立一个工作睡眠的习惯，确保你不会失眠。这反过来意味着你有了富有成效的日子，因为你能在晚上得到足够的休息。
16. Fight Certain diseases 抑制和降低某些疾病患病风险Running as an exercise has been found to be one of the most effective ways of lowering the risks of breast cancer. Besides, it greatly lowers the risk of stroke and is recommended to patients in the early stages of diabetes as well as osteoporosis. Running helps with the elasticity of the arteries, which greatly reduces the risk of a heart attack.
跑步作为一种锻炼被发现是降低乳腺癌风险的最有效方法之一。此外，它大大降低了中风的风险，并被推荐给糖尿病早期和骨质疏松症患者。跑步有助于动脉的弹性，从而大大降低心脏病发作的风险。
