跑步是最简单也最常见的运动方式，好处也很多，比如可以增强人体免疫系统，降低患感冒的风险。
即使是冬天，也有很多人会在户外跑步，但是也有一些问题需要注意。
第一，不能穿得太多，否则会影响身体的灵活性。
但是也要注意保护头、耳朵等部位不要着凉。
第二，冬天跑步前一定要进行热身。
不要从安静的状态突然开始剧烈运动。
第三，刚开始的时候应该慢跑，让身体温度上升，再慢慢加速。
这样可以保护身体不受伤。
第四，在户外跑步时，跑完也不要马上停下来，尽量让身体持续保持较热的体温，回到室内以后再休息。
Hover a word for its pinyin & meaning; click to pin it.
narration saved locally, offline — from https://download.mandarinbean.com/audio?source=aHR0cHM6Ly90cmFmZmljLmxpYnN5bi5jb20vbGVhcm5jaGluZXNlL1J1bm5pbmdfaW5fd2ludGVyXy1fNDEwMC5tcDM&filename=Running-in-winter.mp3&signature=dbc6d3a702b6ae9ebc732705a60b91a8a63dd93c392edc71f62251523e15e4b7
| Chinese | Pinyin | English |
|---|---|---|
| 跑步 | pǎo bù | to run / to jog / (military) to march at the double |
| 是 | shì | to be (followed by substantives only) |
| 最 | zuì | (before an adjective or verb) to the highest degree; (the) most ...; -est |
| 简单 | jiǎn dān | simple; not complicated |
| 也 | yě | also; too; as well; (not ...) either |
| 常见 | cháng jiàn | commonly seen / common |
| 的 | de | possessive particle (of; 's) / modifying particle (used after an attribute to modify a noun or to form a nominal expression) |
| 运动 | yùn dòng | to exercise / sports / exercise |
| 方式 | fāng shì | way; method; manner; mode; pattern (of behavior etc) |
| 好处 | hǎo chù | benefit; advantage; merit / gain; profit |
| 很多 | hěn duō | many; a lot of |
| 比如 | bǐ rú | for example; for instance; such as |
| 可以 | kě yǐ | can / may / possible / able to |
| 增强 | zēng qiáng | to increase / to strengthen |
| 人体 | rén tǐ | human body |
| 免疫 | miǎn yì | immunity (to disease) |
| 系统 | xì tǒng | system |
| 降低 | jiàng dī | to reduce; to lower; to bring down |
| 患 | huàn | to suffer (from illness) / to contract (a disease) |
| 感冒 | gǎn mào | (common) cold |
| 风险 | fēng xiǎn | risk; hazard |
| 即使 | jí shǐ | even if; even though |
| 冬天 | dōng tiān | winter |
| 有 | yǒu | to have; there is |
| 人 | rén | person; people |
| 会 | huì | to be likely to; to be sure to |
| 在 | zài | (of sb or sth) to be (located) at |
| 户外 | hù wài | outdoor |
| 但是 | dàn shì | but; however |
| 一些 | yī xiē | some; a few; a little; (following an adjective) slightly ...er |
| 问题 | wèn tí | question / problem / issue / topic |
| 需要 | xū yào | to need; to want; to demand; to require |
| 注意 | zhù yì | to take note of; to pay attention to |
| 第 | dì | (prefix indicating ordinal number) |
| 一 | yī | one / single / a (article) |
| 不能 | bù néng | cannot / must not / should not |
| 穿 | chuān | to wear / to put on / to dress |
| 得 | de | structural particle: used after a verb (or adjective as main verb), linking it to following phrase indicating effect, degree, possibility etc |
| 太 | tài | too (much) / very / extremely |
| 多 | duō | too many; in excess |
| 否则 | fǒu zé | otherwise; if not; or (else) |
| 影响 | yǐng xiǎng | to influence / to affect / to disturb |
| 身体 | shēn tǐ | the body |
| 灵活性 | líng huó xìng | flexibility |
| 要 | yào | will; shall; about to / need to; should / if |
| 保护 | bǎo hù | to protect / to defend / to safeguard |
| 头 | tóu | head / the top / end / beginning or end / chief / boss / side / aspect |
| 耳朵 | ěr duo | ear / handle (on a cup) |
| 等 | děng | and so on; etc.; et al. / (used to end an enumeration) |
| 部位 | bù wèi | part |
| 不要 | bù yào | don't!; must not |
| 着凉 | zháo liáng | to catch cold |
| 二 | èr | two / 2 |
| 前 | qián | ago / before / BC / former / formerly |
| 一定 | yī dìng | surely; certainly; definitely |
| 进行 | jìn xíng | (of people) to carry out; to conduct (an investigation or discussion etc) |
| 热身 | rè shēn | to warm up (sports) / (fig.) to prepare / to get in condition |
| 从 | cóng | from; through; via / (bound form) retainer; attendant / (bound form) assistant; auxiliary; subordinate / (bound form) related by common paternal grandfather or earlier ancestor |
| 安静 | ān jìng | quiet / peaceful / calm |
| 状态 | zhuàng tài | condition; state; state of affairs |
| 突然 | tū rán | sudden; abrupt; unexpected |
| 开始 | kāi shǐ | to begin / to start |
| 剧烈 | jù liè | violent; acute; severe; fierce |
| 三 | sān | three / 3 |
| 刚 | gāng | just / barely / exactly |
| 时候 | shí hou | time / length of time / moment / period |
| 应该 | yīng gāi | ought to; should; must |
| 慢跑 | màn pǎo | to jog / to canter |
| 让 | ràng | to permit / to let sb do sth / to have sb do sth / to make sb (feel sad etc) |
| 温度 | wēn dù | temperature |
| 上升 | shàng shēng | to rise / to go up / to ascend |
| 再 | zài | then (after sth, and not until then) |
| 慢慢 | màn màn | slowly; gradually |
| 加速 | jiā sù | to accelerate; to speed up; to expedite |
| 这样 | zhè yàng | this way; like this; so |
| 不 | bù | no; not so |
| 受伤 | shòu shāng | to sustain injuries |
| 四 | sì | four / 4 |
| 时 | shí | when |
| 跑 | pǎo | to run / to run away / to escape / to run around (on errands etc) / (of a gas or liquid) to leak or evaporate |
| 完 | wán | to finish / to be over |
| 马上 | mǎ shàng | at once / right away / immediately |
| 停 | tíng | to stop / to halt |
| 下来 | xià lái | (completed action marker) |
| 尽量 | jǐn liàng | as much as possible |
| 持续 | chí xù | to continue / to persist / to last |
| 保持 | bǎo chí | to keep / to maintain / to hold / to preserve |
| 较 | jiào | (before an adjective) relatively; comparatively; rather |
| 热 | rè | hot (of weather) |
| 体温 | tǐ wēn | (body) temperature |
| 回 | huí | to go back / to turn around / to answer / to return |
| 到 | dào | to reach; to arrive / to (a place); until (a time); up to (a point) / (verb complement indicating arriving at a place or reaching a point) |
| 室内 | shì nèi | indoor |
| 以后 | yǐ hòu | after / later / afterwards / following / later on / in the future |
| 休息 | xiū xi | to rest |