Most people who love running now say some version of this about their first time out: When I first started jogging I couldn't do it for more than two minutes. I was out of breath. My body hurt, my lungs hurt and I thought: This isn't fun. But I am so happy I stuck with it because now I can run for miles and I can't imagine my life without running. Running isn't usually love at first sight. If you want to become a runner, this is important to keep in mind. Running is more of a slow love that has to grow on you, but once you catch the running bug, it's hard to shake. Here's Beginner's Guide to Becoming a Runner!
大部分跑步愛好者談起他們第一次外出跑步都會這么說：我才開始慢跑的時候連兩分鐘都堅(jiān)持不下來，氣喘吁吁。身體受傷、肺部不適，心想，這不好玩。但很開心我可以堅(jiān)持下來，現(xiàn)在我可以連續(xù)跑個幾英里。很難想象沒有跑步的日子。跑步不是什么一見鐘情的事兒，如果想成為跑步者，請牢牢記住，跑步是慢熱的過程，慢慢地你會越來越愛跑步，一旦上癮，戒都戒不掉。以下便是《跑步初學(xué)者指南》。

Don't expect it to be easy.
不要想當(dāng)然認(rèn)為跑步小菜一碟。

Don't use how hard or how easy it is when you first jog as a gauge on whether or not you should become a runner. Just know right now that starting isn't easy. You have to get your body conditioned to running before you get to a place where jogging becomes enjoyable. So you definitely don't want to judge yourself or running first time out. If you can only run for two minutes when you first start jogging, that's totally okay. Run for two, walk for 10 minutes, and repeat. Build on those numbers, running more and walking less. If you commit time to running a few times a week, you will be amazed at how quickly your body adapts and you make progress.
剛開始跑不要以難易來衡量你是否該跑下去，現(xiàn)在你只須知道開頭不易。你的身體得先適應(yīng)了，慢跑才會成為享受。所以千萬不要才開始跑就妄下結(jié)論或者跑得體力透支。如果一開始只能跑兩三分鐘，這足夠了。跑兩分鐘，再走十分鐘，周而復(fù)始。隨著時間的累積，便會跑得愈多、走得愈少。如果你每周都花時間跑幾次，你會驚喜地發(fā)現(xiàn)你身體適應(yīng)的速度之快、進(jìn)步指日可待。

Go for the oh-my-gosh-I-just-ran-for-15-minutes.
天吶，我跑了一刻鐘----堅(jiān)持下去。

While starting out can be kind of uncomfortable, you are going to love it when your body turns a corner and you realize you just jogged for 15 minutes without stopping. AND, get this: It wasn't that bad. Your excitement at doing something you didn't think you could do will start to take hold and you will feel on top of the world. Soon you will set out to run longer than 15 minutes. And this is how your love of running takes hold.
剛開始可能不太舒服，但當(dāng)你的身體發(fā)生變化，你會愛上跑步的，你會意識到你可以連續(xù)跑一刻鐘。而且，記住，這個并不糟糕。你以前覺得自己不行，現(xiàn)在卻做到了，這種興奮感會讓你停不下來、快樂無邊。很快，你開始可以跑不止一刻鐘之久，自此你便離不開跑步。

Start flat.
先從平地開始跑。

Conditioning your body to run is challenging enough without adding hills right off the bat. Stack the odds in your favor and jog on flat surfaces when you are just starting.
不立馬增加坡度，光調(diào)節(jié)身體狀態(tài)適應(yīng)跑步就已經(jīng)很挑戰(zhàn)了。認(rèn)清自己的水平，剛開始的時候先在平地慢跑。

Realize the benefits of running.
意識到跑步的好處

If you have always wanted to run, but you lack the oomph to start, here's a motivational list for you on the benefits of running:
如果你一直想跑，但又缺乏跑步的精力，以下羅列了跑步的益處，可以激勵你：

Get a great cardiovascular workout that torches calories and makes you sweat.
一次極佳的心血管運(yùn)動可以燃燒卡路里，讓你充分流汗。

Alleviate stress, boost mental clarity and improve your mood.
減輕壓力、讓你思維清晰、心情愉悅。

Eventually you can experience runner's high ---- endorphins that result from the right amount of challenge to your body.
最終你會體驗(yàn)運(yùn)動員的快感----適量運(yùn)動挑戰(zhàn)身體，釋放內(nèi)腓呔。

Hold on to those youthful looks -- fights the aging process and prevents muscle and bone loss caused by aging.
永葆青春----延緩衰老，防止由衰老而引起的肌肉和骨質(zhì)流失。

Helps improve your health by fighting disease and reducing your risk for heart attacks. Also helps with good cholesterol while lowering your blood pressure. Oh, and it boosts your immunity too.
改善身體健康、抗?fàn)幖膊?，減少心臟病風(fēng)險。有益優(yōu)質(zhì)膽固醇，降低血壓，也增強(qiáng)抵抗力。

Gives you a sense of accomplishment and confidence.
讓你盡享成就感、飽含自信心。