It is not as simple as opening the door and hitting the track in winter. There are a few things you can do to ensure you are getting the most out of your run, and, importantly, not doing more harm than good.

    Warm up, cool down

    {#blank#}1{#/blank#}Your muscles need some time to warm up when it's cold, so take it easy when you set off and do a few stretches (伸展) once you're finished.

    Drink water

    You might not feel hot, but that's because sweat evaporates (蒸发) more quickly into the chilly, dry air. So be sure to drink water before, during and after cold-weather workouts. {#blank#}2{#/blank#}A belt bottle conveniently attaches to your waist so you don't have to carry it and can have a drink whenever you feel like it.

    {#blank#}3{#/blank#}

    Running in cotton is a bad idea. Wear thin, breathable layers of synthetic ( 合成的)clothing that help protect you from the wind and snow, but still let out heat and moisture (水分) .Thirty percent of your body heat escapes through your hands and forty percent through your head. Wear a hat, or beanie (无边小便帽) ,and gloves so your circulatory system can distribute warm blood to the rest of your body.{#blank#}4{#/blank#} Run into the wind.

    {#blank#}5{#/blank#}Obviously, it will be an easier passage home with some extra help from Mother Nature. But, more importantly, you won't have the wind in your face for the second half of your run, when you are more likely to be sweating and catch a chill.

A. Dress right.

B. Keep warm.

C. Don't go too fast, too soon.

D. Start and finish in the same way.

E. Don't wait to drink water until you feel thirsty.

F. Head out into the wind and come home with it at your back.

G. On really cold days, wear a mask or scarf over your mouth to protect your face.

    Get a Thorough Understanding of Oneself.

    In all one's life time it is oneself that one spends the most time being with or dealing with.{#blank#}1{#/blank#}

    When you are going upwards in life you tend to overestimate(高估) yourself. It seems that everything you seek for is within your reach.{#blank#}2{#/blank#} It's likely that you think it wise for yourself to stay away from the outer world. Actually, to get a thorough understanding of oneself, you may as well keep the following tips in mind.

    Gain a correct view of oneself. You may look forward hopefully to the future but be sure not to expect too much, for dreams can never be fully realized. You may be courageous to meet challenges but it should be clear to you where to direct your efforts.{#blank#}3{#/blank#}

    Self-appreciate. Whether you compare yourself to a towering tree or a blade of grass, a high mountain or a small stone, you represent a state of nature.{#blank#}4{#/blank#} If you earnestly (诚挚地) admire yourself you'll have a real sense of self-appreciation.

    {#blank#}5{#/blank#} In time of anger, do yourself a favor by releasing (释放) it in a quiet place so that you won't be hurt by its flames; in time of sadness, do yourself a favor by sharing it with your friends so as to change a bad mood into a cheerful one; in time of tiredness, do yourself a favor by getting a good sleep.

    Get a full control of one's life. Then one will find one's life full of color and flavor.

A. It has its own value.

B. Do oneself a favor when it's needed.

C. Do yourself a favor when you resist the attack of illness.

D. But it is precisely oneself that one has the least understanding of.

E. Especially if it is well within your reach, you are just too blind to see it.

F. When you are going downhill you tend to underestimate yourself for your own incompetence.

G. So long as you have a perfect knowledge of yourself, there won't be difficulties you can't overcome.

Signs of Eating Disorder

    About 30 million Americans live with an eating disorder. {#blank#}1{#/blank#} Yet many others are often hidden in plain sight. It's important to know the symptoms in those who might be at risk for an eating disorder.

    They're constantly talking about dieting.

    The discussion around changing eating habits is incredibly common. Look at any lifestyle magazine or website and you'll likely find dieting tips and advice. {#blank#}2{#/blank#} If someone you love is constantly talking about food or their dieting habits, it might be a sign of concern.

    {#blank#}3{#/blank#}

    Changes in mood or behaviors surrounding food or exercise can be signs of concern. This could mean a switch in activity level like overexercising, too often counting calories, frequently visiting the bathroom after eating, fasting or eating too much. {#blank#}4{#/blank#}

    They're constantly turning down food-centric social gatherings.

    Avoiding social interactions such as birthday parties or going out to dinner with friends is a significant danger signal. People living with the condition have an intense focus on food or body image. They will keep away from situations likely ones that once brought them joy—where that determination might be tested.

    The best way to support someone who may be experiencing an eating disorder is by talking with them, but when and how you do it matters. {#blank#}5{#/blank#} Approach them with love and compassion, let them know that you care about them and that you notice that there is something they may be struggling with.

A. This also might come with a noticeable weight loss or gain.

B. However, being trapped in that discussion is a different story.

C. Their fitness or eating habits are constantly out of the ordinary.

D. Mood changes associated with eating may also be a danger signal.

E. It should be away from the normal routine and outside of a meal time.

F. Some symptoms of an eating disorder may be more visible to the eyes.

G. Eating disorders are a group of conditions marked by an unhealthy relationship with food.

    Training for a marathon (马拉松) 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 to figure out a goal of improving distance and time

    Americans use many expressions with the word "dog". People in the United States love their dogs and treat them well. {#blank#}1{#/blank#}However, dogs without owners to care for them lead a different kind of life. The expression, to lead a dog's life, describes a person who has an unhappy existence.

    Some people say we live in a dog-eat-dog world. {#blank#}2{#/blank#}They say that to be successful, a person has to work like a dog. This means they have to work very, very hard. Such hard work can make people dog-tired. And, the situation would be even worse if they became sick as a dog.

    {#blank#}3{#/blank#}This means that every person enjoys a successful period during his or her life. To be successful, people often have to learn new skills. Yet, some people say that you can never teach an old dog new tricks. They believe that older people do not like to learn new things and will not change the way they do things.

    {#blank#}4{#/blank#}People who are unkind or uncaring can be described as meaner than a junkyard dog. Junkyard dogs live in places where people throw away things they do not want. Mean dogs are often used to guard this property. They bark or attack people who try to enter the property. However, sometimes a person who appears to be mean and threatening is really not so bad. We say his bark is worse than his bite.

Dog expressions are also used to describe the weather. The dog days of summer are the hottest days of the year. A rainstorm may cool the weather. But we do not want it to rain too hard. {#blank#}5{#/blank#}

A. Some people are compared to dogs in bad ways.

B. Dogs are people's loyal friends all the time.

C. Still, people say every dog has its day.

D. They take their dogs for walks, let them play outside and give them nice meals.

E. That means many people are competing for the same things, like good jobs.

F. Sometimes, morning rain can light up the day.

G. We do not want it to rain cats and dogs.

We know that choosing a college major can be stressful.{#blank#}1{#/blank#}! Here's what you need to know about college majors before you commit.

Career prep

Choose a major because it will prepare you for a specific career path or advanced study. Maybe you already know that you want to be a nurse, a physical therapist, or a web developer.

{#blank#}2{#/blank#}. Make sure you're ready for the coursework required for the career of your dreams.

Earning potential

Future earning potential is worth considering. After all, college is such a big investment. The majors that lead to the highest salaries include just about any type of engineering, mathematics, computer science, and economics. {#blank#}3{#/blank#}. That six figure salary may not be worth it if you're not happy at the office.

{#blank#}4{#/blank#}

Some students choose a major simply because they love the subject matter. If your love is philosophy, don't write it off just because you're not sure about what the job market holds for philosophers. Many liberal arts majors provide students with critical thinking skills and writing abilities that are highly valued by employers.

Explore your interests

If you truly have no idea what you want to study, that's okay.{#blank#}5{#/blank#}. That gives you four semesters to play the field. Make the most of any required general education courses—choose ones that interest you. Exploring your interests will help you find your best fit major—and maybe even your ideal career.

A. Many schools don't require students to declare a major until the second year

B. The most exciting aspects of college life is that it fosters new passions

C. A double major provides you with an understanding of two academic fields

D. However, keep your quality of life in mind, too

E. But have no fear

F. Before you decide, check out the curricula

G. Subjects you love