And chances are, if they're saying that, they haven't really gotten into it in the right way.

而且，如果他們這麼說，很可能是他們還沒有真正用正確的方法去了解它。

So today I'm going to show you how to make running fun with these tips.

所以，今天我將告訴你如何用這些技巧讓跑步變得有趣。

Alright guys, know that it is very, very rare for someone to just take up running one day and enjoy it right off the bat day one.

好了，夥計們，要知道，很少有人能在某一天開始跑步，並在第一天就樂在其中。

I have been working with a lot of athletes recently on getting started with their running and I hear the same things from everyone, so take comfort in the fact that for everybody it's hard to breathe in the beginning, your legs hurt, your feet hurt, and it just is not comfortable to repeatedly do one motion if you're not used to it.

最近，我和很多運動員一起開始了跑步訓練，我從每個人那裡聽到的都是同樣的事情，所以請放心，對每個人來說，剛開始的時候都會呼吸困難、腿疼、腳疼，如果不習慣的話，反覆做一個動作是很不舒服的。

So today I'm going to give you some very tactical ways to get started, break up this running in a way that feels manageable, slow that pace down so you feel like you can get on top of that breathing pretty soon, and by no time you'll be feeling a lot better about your running.

是以，今天我將給你一些非常有策略的方法來開始跑步，用一種讓你感覺可以控制的方式來分解跑步，放慢節奏，讓你感覺很快就能達到呼吸的要求，很快你就會對自己的跑步感覺好很多。

Alright guys, my first tip is to create a playlist or research a podcast or something that gets you excited about that next run.

好了，夥計們，我的第一個建議是創建一個播放列表，或者研究一個播客或其他能讓你對下一次跑步感到興奮的東西。

Find songs that are going to get you through that run.

找到能讓你堅持跑完的歌曲。

You know, in the beginning this is totally an acceptable way.

要知道，一開始這樣做是完全可以接受的。

Grab those headphones, that phone, whatever you need, and spend some time planning out that run beforehand.

拿上耳機、手機，不管你需要什麼，花點時間事先計劃好跑步。

It'll get you a little bit more excited and invested in that process.

這會讓你更興奮，更投入。

So pick songs that are going to create a length of time that is going to match your run.

是以，要選擇能創造出與你的跑步相匹配的時間長度的歌曲。

So you're going to want to run maybe 20-30 minutes in the beginning.

是以，一開始你可能需要跑 20-30 分鐘。

Pick the right number of songs for that.

選擇合適數量的歌曲。

Make sure to put the ones that pump you up the most towards the end when you know you're going to be the most tired.

確保把那些最能讓你振奮的內容放在最後，因為你知道你會最累。

Nothing will get you moving like your favorite song right at the end.

沒有什麼能比你最喜歡的歌曲更能讓你動起來了。

Mine personally is Matchbox 20, How Far We've Come.

我個人喜歡 Matchbox 20 的《我們走了多遠》。

It's been my favorite run song for the last probably 10 years.

在過去 10 年裡，這首歌一直是我最喜歡的跑步歌曲。

And beyond that, just use those songs to break up your run as well.

除此之外，還可以用這些歌曲來打斷你的跑步。

So maybe reward yourself with a little walk break at the end of every song, finishing with a nice little sprint at the end, you know, maybe a 20-30 minute run total.

是以，也許可以在每首歌結束時走一小段路休息一下，最後來個漂亮的小衝刺，你知道的，也許總共跑個 20-30 分鐘，以此來獎勵自己。

This is a great way to start with the running.

這是開始跑步的好方法。

All right guys, tip number two is to pick a pretty spot.

好了，夥計們，第二招就是選一個漂亮的地方。

Know it's not going to look like this every single day, but know that there are a ton of benefits to getting outside for your workout.

雖然不可能每天都是這樣，但到戶外鍛鍊還是有很多好處的。

When we stay indoors, a lot of times we're more tempted to be in front of that screen, get our phone out, just be a little bit more closed off to things.

當我們呆在室內時，很多時候我們會更願意面對螢幕，拿出手機，對事物封閉一點。

When we get outside, we're exposed to that fresh air, the plants, different senses, we're just more awakened and we have a little bit more going on with our bodies.

當我們走出戶外，接觸新鮮空氣、植物和不同的感官時，我們會更加清醒，我們的身體也會發生更多的變化。

If for some reason you know it's raining that day or something like that, you know, you can treat it as a little badge of honor, get your run credit up, eventually you might even like running in the rain, it just makes you feel a little bit more proud that you got out that day.

如果出於某種原因，你知道那天下雨或類似的事情，你知道，你可以把它當作一個小小的榮譽徽章，讓你的跑步積分增加，最終你甚至會喜歡在雨中跑步，這隻會讓你覺得那天出去跑步更自豪一些。

But know that getting outside will stimulate the brain and make you a little bit more effective maybe in that office when you finish your run.

但要知道，到戶外活動會刺激大腦，讓你在辦公室裡跑完步時更有效率。

All right guys, tip number three is find a friend.

好了，夥計們，第三條建議就是找個朋友。

I have Nate here behind the camera.

攝影機後面是內特。

And finding somebody that you can just run with or at least starting around the same area as you is such a big help.

找到一個能和你一起跑步的人，或者至少和你在同一地區開始跑步的人，對你的幫助非常大。

On those days where you do not want to get out the door and run, those people will be there for you.

在那些你不想出門奔跑的日子裡，這些人會一直陪伴著你。

Also, you can do this online, finding a community or a Facebook group, we have an awesome one through the Run Experience that will care about your runs.

此外，您還可以在網上尋找社區或 Facebook 群組，我們通過 Run Experience 建立了一個很棒的群組，他們會關心您的跑步情況。

You know, you can post a photo or tell them you're about to go run.

你可以發張照片，或者告訴他們你要去跑步了。

All these things make you a little bit more accountable towards your training.

所有這些都會讓你對自己的訓練更加負責。

That is my third tip.

這是我的第三個建議。

All right guys, the last thing I want to leave you with is just to trust the process.

好了，夥計們，最後我想告訴你們的是，要相信這個過程。

Know that your body is adapting, this breathing will become easier, your legs are going to hurt less if you stick with it.

要知道，你的身體正在適應，這種呼吸會變得更容易，如果你堅持下去，你的腿就不會那麼疼了。

So be patient, find your own success, take those walk breaks when you need to, you know, break it up with that music like I said, grab a friend.

所以，要有耐心，找到自己的成功之道，需要休息的時候就散散步，你知道，就像我說的那樣，用音樂來打破僵局，找一個朋友。

But know that everything is a part of a bigger picture and that running is going to get a lot better for you and it's going to be a lot easier for you as well.

但要知道，一切都是大局的一部分，跑步會讓你變得更好，也會讓你變得更輕鬆。

I know for me, I still have in my memory my first great, great run.

我知道，對我來說，我的記憶中還保留著我第一次很棒、很棒的跑步。

It was the first time I actually noticed the scenery around me got out of my head.

這是我第一次真正注意到周圍的景色已經走出了我的腦海。

I wasn't focused on the running part anymore and I first time felt that runner's high, that like endorphin kick that happens right at the end and that's what got me sticking with running.

我不再專注於跑步的部分，我第一次感受到了跑步的快感，就像跑步結束時產生的內啡肽一樣，這也是我堅持跑步的原因。

So I challenge you guys to at least have that first great run, stick with it till then.

所以，我向你們挑戰，至少要有第一次偉大的奔跑，堅持到那時候。

After that you can make the decision if you like it or not, but definitely get there to know that you got through that beginning rough patch with your running.

之後，你可以決定是否喜歡它，但一定要去看看，知道自己已經度過了跑步初期的艱難時期。

Going through an activity for longer than...

通過一項活動的時間超過...

Aloha.

阿羅哈

We're on it.

我們正在做。

Aloha.

阿羅哈

I'm kidding.

我開玩笑的。

Yeah, perfect.

是啊，太完美了

Pick a spot that's going to be at least outdoors.

選一個至少在戶外的地方。

Guys, remember if you did like this video, if it did anything for your running or made you feel a little bit better about getting started, hit that like button down below.

夥計們，請記住，如果你喜歡這段視頻，如果它對你的跑步有幫助，或者讓你對開始跑步感覺好了一些，請點擊下面的 "喜歡 "按鈕。

If you have any comments or questions for me, something didn't quite make sense or you need another tip around running, make sure you drop that in the comments and I'm happy to get back to you there.

如果您有任何意見或問題要問我，或者有什麼地方說得不太清楚，或者您需要有關跑步的其他提示，請務必在評論中提出，我很樂意在那裡給您回覆。

Also make sure you subscribe to our channel.

同時請確保您訂閱了我們的頻道。

We have brand new videos coming out every single week from beginner running all the way up through marathon and beyond, and we're happy to help you with those.

我們每週都會推出全新的視頻，從跑步初學者一直到馬拉松選手，我們很樂意為您提供幫助。

So make sure you subscribe to the channel.

是以，請務必訂閱該頻道。

And lastly, check out this video up in the corner.

最後，看看角落裡的這段視頻。

We've got tons of content for you, and this video will be an awesome addition to your...

我們為您準備了大量內容，這段視頻將為您的生活增添無窮樂趣。

Anyway, that is all I got for you guys.

總之，我就給你們介紹這麼多了。

I will catch you in the next video.

我將在下一個視頻中與你見面。

Thanks for watching.

感謝觀看。

Bye.

再見。