Training for a marathon requires careful preparation and steady, gradual increases in the length of the runs. {#blank#}1{#/blank#}, buy the best-fitting, best-built 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 f or 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. If they still feel good, you can begin running in them  

B. Before you begin your training 

C. After six days

D. For a good marathon runner 

E. Now you are ready to figure out a goal of improving distance and time 

F. Time spent for preparation raises the quality of training 

G. With each day, increase the distance by a half mile

    If you are planning to organize a summer camp, you need to have a good plan of action. Children look forward to attending-summer camps. They want to learn new things, and make new friends. So, your summer camp planning decides whether the kids are going to enjoy it or not.{#blank#}1{#/blank#}

    Summer Camp Themes

    When you plan a summer Camp, you ought to have a theme. For example, you can have a swimming summer camp.{#blank#}2{#/blank#}An art camp would have a theme like “paint the world”, and so on.

    Summer Camp Games

    If the summer camp is going to be an overnight program, then you have to prepare all kinds of activities for kids.{#blank#}3{#/blank#}Games act as one of the best and simple relaxing skills for kids. They also help kids get along with each other and develop the ability to work in a team.

    Adventure Sports (冒险运动)

    The most interesting part of a summer camp is adventure sports! Plan for sports like rock-climbing, river-crossing, etc.{#blank#}4{#/blank#}However, words giving kids encouragement are always welcome.

    A Special Day

    {#blank#}5{#/blank#}You can have a party or something like that. You can also have a cultural day or a talent day when the children get to exhibit their culture or tradition they belong to, and at the same time, get to know about other cultures, too.

    Just head on and carry out all the above things. Make it the most fun and interesting camp ever, so that you have them coming back to you each time you plan for a summer camp in the future!

A. So plan interesting and fun games.

B. Your summer camp program can have a special day.

C. Here the kids interested in swimming would join your camp.

D. A kid could feel bad if he / she is not doing well at the camp.

E. Kids on the summer camp need to be on their own sometimes.

F. This article will help you make the camp more interesting and fun.

G. Make sure you do not force a kid to take part in an activity he / she is scared of.

How to Be Healthy and Happy

    We all want to be healthy, happy, free of stress and more productive in life.

    ⒈Get enough sleep. It not only keeps you healthy but also you will be happier. It is said that “Early to bed, early to rise makes a man healthy, wealthy and wise.”{#blank#}1{#/blank#}

    ⒉Drink plenty of water. {#blank#}2{#/blank#} The benefits of water are amazing. Water helps keep your skin clear, leaving you feeling happier and better about your body. Water is just simply an amazing source in itself for your overall health. Try to drink 8 glasses a day.

    ⒊Smile and laugh. Don't get sad over small problems or take any joke seriously which hurt you. Instead, if you feel so hurt, you prefer to stay away from that friend. {#blank#}3{#/blank#} Respect your friend from a good perspective. Smile and laugh all the time and you will be happy.

    ⒋{#blank#}4{#/blank#}Help your mom do the dishes, help out your dad in the kitchen, clean your room, or do anything that could help your family. It will not only make them love you more, but you will feel happy knowing you have done good even if you moved out twenty years ago and are a father yourself.

    ⒌Have goals. Always believe you can achieve. If you can dream it, you can achieve it, no matter what. {#blank#}5{#/blank#} Organization plays a very important role in achieving goals, so organize yourself.

    Like many people, the start of the day maybe isn't your favorite time. {#blank#}1{#/blank#} Try at least one of these tomorrow…

    Stretch（伸展）every part of your body for 15 seconds.

    Try this before you open your eyes. Lift your arm and begin by stretching each finger, then your hand, then your wrist, then your arm. {#blank#}2{#/blank#}Then your toes, feet, ankles and legs. In this way, you upped the flow of blood through your body, providing extra oxygen to all your tissues.

    Set your alarm 15 minutes earlier.

    {#blank#}3{#/blank#} You can begin your day by lying in bed, slowly waking up, mentally ticking off the decisions you made in advance about what you're going to wear, what you're going to do…

    Brush your tongue for one minute.

    There's no better way to rid you of morning breath and begin your day fresh and clean. After all, more than 300 types of bacteria stay in your mouth every night. {#blank#}4{#/blank#}  

    {#blank#}5{#/blank#}

    Reduce the number of choices and decisions you make to zero. Make your decisions the night before. Really, there's no need to vary your breakfast, timetable or clothes to wear every morning.

A. Avoid any decisions.

B. Repeat with the other arm.

C. Don't change your living habits.

D. These few minutes in bed are all yours.

E. You think a quick brush is going to make them all disappear?

F. By doing so, you don't have to jump out of bed and rush through your morning.

G. Here are some healthy habits you can learn without much effort.

    After Steve Jobs died, his friend Larry Ellison said something like this. “There will never be another Steve Jobs.” {#blank#}1{#/blank#} Larry wrote this list of Steve's life lessons to remind us all.

    ⒈Love what you do.

Sure Steve became a billionaire when he brought Apple back. Apple was his calling — even after he got fired from the company. We all have bad jobs at one point in our lives. But the question is: am I in the right job? Have I found the right company? Life doesn't go on forever. {#blank#}2{#/blank#}

    ⒉Don't do it all by yourself.

    Steve learned a great leader can't do it all by himself. He needs people. They must be talented. {#blank#}3{#/blank#}They must be given the opportunity to succeed and fail. In short, we have to learn to be a great leader if we want to see our great ideas and hard work truly have an influence on the world.

    ⒊{#blank#}4{#/blank#}

    Apple was always the best at creating a new product that meets the exact needs of users. It's empathy (同理心) that helps Apple achieve this. Whenever the user has the first touch with a new Apple product, he says “Wow, it's just what I need.” Remember: you're King in the business world if you know exactly what consumers (消费者) desire.

    ⒋Don't mess around with your health.

    {#blank#}5{#/blank#}That's the most important lesson from Steve's life. It's great to learn from him but, the fact is that he should still be here if he had treated his cancer properly. Instead, Steve chose a naturopathic (自然疗法) solution that wasn't effective. When he finally decided to take his doctor's original advice, it was too late.

A. They must be inspired.

B. Be the best in your field.

C. Take your health seriously.

D. Get on our right path now.

E. Will this lead to a successful career?

F. Put yourself in the other person's shoes.

G. What are the key things that we could learn from him?

What is niksen? In Dutch, "niksen" literally means "to do nothing". Niksen used to have negative associations of laziness.{#blank#}1{#/blank#} The world today is more connected and faster. Niksen is allowing ourselves to take time out and consciously switch off, without feeling guilty.

{#blank#}2{#/blank#}

It enables you to prioritise (优先) yourself and what you need. Often we think we're busy, but who can't take a half-hour break? Niksen brings the same benefits as mindfulness in terms of mental health, sleep, creativity and enhanced focus. It helps the body and brain recover.

Describe some easy ways people can embrace doing nothing?

It might feel awkward at first. Do a relaxation exercise and let your mind wander. There's a Dutch verb, uitwaaien, to "go out in the wind".{#blank#}3{#/blank#} Go out and watch clouds — lie on your back and make up stories. People-watch. Indoors, choose a nice space and make it your own — make it comfortable, add some flowers, sit by the window and watch the day go by.{#blank#}4{#/blank#}

How can people ensure that niksen becomes a regular and fulfilling part of their life?

It should be a mindset. Schedule time and give yourself permission to do nothing. Start small — five minutes, ten, half an hour a day, up to a few hours at the weekend. Repeat to yourself, "It's a good thing to do nothing," and practise saying, "no, another time," when you're busy and somebody asks for your help.{#blank#}5{#/blank#}

A. It refreshes the mind.

B. How can niksen help people?

C. How did you become an expert in it?

D. Do one thing a day for the purpose of it.

E. I write about mindfulness and psychology.

F. But it's been reinterpreted as a positive practice.

G. Single-focus crafts such as knitting or sewing can be a helpful first step.