XDF TMC
时间：每周六晚19：00-21：00
地点：济南市历下区历山路142号凯旋商务中心A座3层新东方3楼3教
Good evening, dear toastmasters and welcomed guests. My name is Harry. For those who knew me, I love running. At first, I could only run 3 KM. Now I have finished three half-marathon, and the longest distance I have ever run was 23 KM. Sometimes my friends complained that long distance running was horrible. Their hips were painful, and they could not feel their legs. To help you run longer, by longer I mean over 10KM at one time, and to avoid unnecessary sports damage, here I offer you three ways of training. These three ways have been testified by my friends. They are still alive, and they can walk as a normal human being. So, don’t worry about that.
The first way I suggest is step by step approach. It is the best way to begin a long distance running. In fact, many new runners often make one mistake. They don’t make running plans. At first, they began from 1KM, and they felt good. Naturally they thought they should challenge a higher target. Then the next day, they might run for 5KM or even longer. In most cases, they would feel that they could not catch their breath. They are like…
Instead, a better way to do this is to run step by step. When I was preparing for my half marathon, I could only run 5KM. Then I made a detailed running plan. I began to run 5 KM three times a week. Two weeks later, I increased the running distance to 6KM, and run for another two weeks, then 7KM for another two weeks. At the fourth week within in month, I would take a step back, and run for 5KM as a way of relaxing. In the fifth week, I would begin to run 8KM. Following this pattern, I gradually raised the distance to 21KM. In this process, I never suffered from any sports damages, and I rarely felt tried. As a proverb says, Rome was not built in a day. Similarly, the running life needs your great patience and long-term insistence.
Apart from step by step approach, another way to help you run longer is to slow down. If you love running, you may have heard of one word called PB. It’s short for person best. Someone told you that his PB was 4’30’’. He meant that his best average time for 1KM is 4’30’’. However, for most of us, running is never about speed. We run for a healthy body, not for an Olympic golden medal. Please remember, when you are running, no one haunts you. There are no dogs, zombies, or monsters chasing you. When we are giving a table topic speech, we know that the slower we speak, the longer we can say. Similarly, the slower you run, the longer distance you can make.
Recently there has been a training called LSD. It stands for Long Slow Distance. Usually your LSD is one minute slower than your PB. For example, if your PB is 4’30’’, then your LSD is 5’30’’. Next time when you are running, try to control your running pace within that time, and run as longer as you can do. All right? Slow down, and then you will find another totally different world.
Knowing these two ways isn’t enough for long distance running. After all, running is still a kind of sports, and needs strong muscles. Therefore, the third way is to train your muscles in your daily life. You can do some weight lifting in the gym to train the muscles. If you think it boring, you can also chose to play badminton or football with your friends. Don’t worry about the knuckle damage. The human body will reach 110% level of physical condition after each recovery. This can prevent the body from the similar hurt in the future. After those exercises, I also suggest that you do another 15-minute stretching and relaxing. This also fits to long distance running. When you’ve just finished a marathon, the best thing to do was to run a little bit longer, and walked for a few minutes. Then stretch your legs and arms, and rub the muscles of your legs. Please avoid resting at instance or sitting somewhere on the ground. Both are not good for your health.
Running is like a box of chocolate, never know what you’re gonna get. However, if you want to get more choices to see what you’ve got, you’d better run as longer as possible, so you can have more time to open those boxes. To run longer, please remember to make your running plan step by step, to run as slowly as you can, and to train your muscles to make you have a strong engine. Ladies and gentlemen, running stands for a healthy life style. It helps you lose weight, it gives you a healthy body, and it makes you a more confident person. Do you wanna be such kind of charming person, come on, and start to run.
