Training for a marathon requires careful preparation and steady, gradual increases in the length of the runs. {#blank#}1{#/blank#} , buy the best-fitting running shoes you can find. No one can say which brand will work best for you or feel best on your feet, so you have to rely on your experience and on the feel of each pair as you shop. When you have found shoes that seem right, walk in them for a few days to double-check the fit.    {#blank#}2{#/blank#}      As always, you should stretch(伸展) at least ten minutes before each run to prevent injuries.

During the first week, do not think about distance, but run five minutes longer each day.   {#blank#}3{#/blank#}        , it is wise to take a day off to rest. But during the next week, set a goal of at least a mile and a half per run. {#blank#}4{#/blank#}       . After two weeks, start timing yourself.  {#blank#}5{#/blank#}    . Depending on the kind of race you plan to enter, you can set up a timetable for the remaining weeks before the race.

A.    After six days
B.    For a good marathon runner
C.    Before you begin your training
D.    With each day, increase the distance by a half mile
E.    If they still feel good, you can begin running in them
F.    Time spent for preparation raises the quality of training
G.    Now you are ready out a goal of improving distance and time

    Thanks to the magic of the Internet, booking your yearly trip is just a few clicks away. But you may throw money away when you travel. Here are some of the most common travel mistakes that waste your money and what you can do to fix them．

1).Not having travel insurance

    {#blank#}1{#/blank#} But if Something bad does happen while you're traveling and you aren't covered（给……保险）, you'll be left paying thousands of dollars.

    What you should do: {#blank#}2{#/blank#} It only costs a few dollars a day and it offered through many of the credit card companies．

2). Mismanaging your money

    Whether it's by using traveler's checks, or getting cash before you go，you don't look for the best rates.

    What you should do：{#blank#}3{#/blank#} Check if your bank has a partner ATM network in the country you're visiting and it may cost you nothing to take out local cash.

3). Booking too early

    People get excited about their trip and, to make it real，book their flight right away. {#blank#}4{#/blank#} Both area mistake．

    What you should do：Book your flight about two to three months in advance to secure the lowest fares.

4). Asking where to eat the wrong way

    Even if you're doing the smart thing and asking locals，“Where should I eat？”you're asking the question in a wrong way. {#blank#}5{#/blank#}.

What you should do：It seems simple but asking，“Where do you eat？”means a world of difference. Instead of guessing what you might like, a local can direct you to a place he likes to visit

A．Get travel insurance!

B．Or they forget and wait until the last minute.

C．Use the ATM for cash and a credit card for all your shopping．

D．A lot of people think“I'm just going away for a short time．I'll be fine.”

E．Call a hotel to see if they will have a lower rate than what you find online.

F．You will be sent to restaurants that loca1s think tourists would want to visit．

G．Visit the tourism board when you arrive as they are experts on your location．

    There are some injuries that are common to all types of extreme sports. The following are some of the important things to do to prevent extreme sports injuries. {#blank#}1{#/blank#} But they can definitely minimize the risk of injuries.

    Warm up.

    {#blank#}2{#/blank#} They include a combination of cardiovascular(心脏血管的)exercises, strength drills and stretching. Cardiovascular exercises increase body temperature, heart rate and blood circulation, which is required for further movement of the body. Strength drills increase the stamina of the body, while stretching warms up the muscles preparing them for sudden forceful movements. {#blank#}3{#/blank#} It also plays an important role in boosting the team spirit for a team sport. A warm-up session should last for at least 20 minutes and it can extend up to half an hour.

    Avoid overworking.

    There are some people who do not exercise their body for the sport on a regular basis and perform a week's task in a day or two. {#blank#}4{#/blank#} They do not realize the effect of overworking during the performance and keep doing it until they feel extremely tired. Apart from the actual sport, one should also avoid overdoing the warm-up exercises before the activity.

    {#blank#}5{#/blank#}

    Just as warming up is essential before any rigorous(充满活力的) physical activity, cooling down the body after playing a rigorous sport is also a significant part of physical conditioning. When you are done with your sports session, you can conclude with some walking, jogging or light running. Slight stretching exercises, focusing on specific muscles, will also be useful for cooling down the body.

A. Cool yourself down.

B. Look for a coach to train you.

C. These people are likely to suffer from extreme sport injuries.

D. However, there are no perfect methods which can assure you 100% safety.

E. Along with physical preparation, warming up prepares you mentally to begin a sport.

F. You should also be careful about your clothing selection for warmth and protection.

G. Warm-up exercises are very important before you begin any sports practice.

Live longer

    Everyone wants to live longer. We try to exercise, eat right and get enough sleep.{#blank#}1{#/blank#}Here are a few tips for you to live a longer,happier and healthier life.

    Use your mind

    Actively use your mind, and you'll cut your risk (风险) of developing dementia(痴呆) in half{#blank#}2{#/blank#}Memorize phone numbers in your cellphone.As you put groceries into your basket,add them up in your mind.

    Chew (咀嚼) your food

    When you eat, chew your food slowly and fully. That makes it easier for your body to use the food nutrients. Also, it takes 20 minutes for your stomach to tell your brain it's full.{#blank#}3{#/blank#}

    Make time for yourself

    We all have plenty of stress (压力) in our daily lives. Be sure to find some ways to make that stress less. Taking some kind of activities will do you good.{#blank#}4{#/blank#}Have dinner out with friends.Start a new hobby. Do something you enjoy, just for you.

    It's not about me

    {#blank#}5{#/blank#}Studies show that volunteering increases your lifespan(寿命). It also builds your social network.And having lots of friends around,especially in old age, helps you live longer.

A. Take an exercise class.

B. But other things can also help.

C. Do things slowly,one at a time.

D. Living longer is not an easy thing.

E. If you want to live longer,help others.

F. Think of fun games to play by yourself.

G. If you eat more slowly, you'll likely eat less.

You know that eating healthy, staying active, and solving a few brain games can help keep your memory. But the following lesser-known habits work wonders too.

⒈{#blank#}1{#/blank#}

When we sit with our shoulders bent forward, this defeated position actually causes us to feel anxious or depressed — which makes it harder to think clearly and remember things. Conversely (反过来), straight upright posture apparently improves memory because it boosts blood and oxygen flow to the brain.

⒉ Exercise — Once

Having trouble remembering faces? {#blank#}2{#/blank#} In a study, pictures of faces were shown to

older folks after they pedal a stationary (静止的) bike at an intense pace or simply sit on a self-pedaling bike. On average, people remembered the faces better after the intense exercise. What's more, the memory gains after a single workout were similar to the gains after 3 months of regular exercise.

⒊ Limit TV

Every parent and grandparent has heard that too much screen time can hurt a child's cognitive development. {#blank#}3{#/blank#} According to a study, people (aged 50 or older) who watched more than 3. 5 hours of TV a day for 6 years experienced a greater drop in verbal memory test scores than those who watched less.

⒋ Draw aimlessly

A research shows those who drew the words remembered the most when recalling words. That's because while some parts of the brain about getting memory back become worse as people grow older, the picture processing regions usually don't.  {#blank#}4{#/blank#}    

⒌ Walk Backward

{#blank#}5{#/blank#}Walk back! Backward motion — whether real, imagined, or watched — helps people remember the information better than sitting still and, in most cases, better than forward motion. It may be that moving backward in space mentally helps us move back in time to the moment we learned something.

A. Sit Tall.

B. Stand Straight.

C. Start more workouts.

D. Sweat for physical training.

E. Thus sketching can help adults keep their memory sharp.

F. But what about those at the other end of their life span?

G. Next time you're trying to recall something, don't just think back.

There are reasonable dependencies that are healthy for an individual's development. However, other dependencies bring unhappiness. {#blank#}1{#/blank#} In this article, we're going to be talking about some of them.

Other people's opinions

Depending on other people's opinions means letting your behavior, likes and desires be determined by the approval of those that surround you, {#blank#}2{#/blank#} As a result of this, you guide your life projects, dreams, and behavior according to what others may think.

Fashion

Few are able to tell apart their own tastes and style from the current fashion trends. Now, we're not only talking about clothing or accessories here but about general preferences and even philosophies. That desire to hop on a train and be part of the majority sometimes leads to dependency. Some become truly concerned about not being "in style". {#blank#}3{#/blank#}

Physical appearance

{#blank#}4{#/blank#} As a result, they end up believing that their worth as human beings is defined by the way they look. We can't lie; beauty opens doors to some individuals. Also, it makes it easier for some to climb to the top. However, it doesn't serve much beyond that initial chapter.

Money

When the individual begins associating their personal value with the amount of money they have, it becomes a problem. Relying on money sometimes means believing that happiness equals consumption. {#blank#}5{#/blank#} To those who think this way, not having money is equivalent to losing everything, including themselves.