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

Advice for High School Students

    As a person who is graduating from high school very soon, I have some suggestions for students in high school or students who are soon going to be high school students.{#blank#}1{#/blank#} I am sure others can benefit from reading them and will not make similar mistakes like me.

    {#blank#}2{#/blank#} Do not value first impression highly. Don't dismiss a person or an idea too early just because you immediately get a bad impression. You will miss many opportunities because of that.

    Although something seems bad at the first impression, it does not mean it is bad all the time. Try to give everything a fair chance.

    Don't try to please everybody. There is no way you can please everybody or get everybody to agree with you.{#blank#}3{#/blank#} It is a huge waste of time.

    Have respect for authority. No matter how much you may dislike them, just remember that teachers and parents care about you and they are only doing their jobs.{#blank#}4{#/blank#} Don't argue with them and just obey them.

    Realize a high school is not the real world. The real world isn't a closed environment. {#blank#}5{#/blank#} What is rewarded in high school such as popularity and agreement is different from what is rewarded in the real world. If high school isn't working out for you, you may find yourself better at handling the real world.

A. Do not be too quick to judge.

B. So just learn to say the word “No” a lot.

C. Listen to their advice and consider it carefully.

D. Many of these are based on regrets that I have.

E. Bad habits are hard to break and remain with you for a long time.

F. Don't spend any effort trying to please others who will never like you.

G. It is a free society where people accept responsibility for their actions.

    What will you do if you can't eat everything bought in the canteen?{#blank#}1{#/blank#}According to a survey, what students waste every year could feed over 10 million people.

    {#blank#}2{#/blank#}According to Xinhua News Agency, the food wasted by Chinese people is about 50 million tons of grain every year, which could feed 200 million people.

    Food waste, which has become a global issue, serves as a mirror that reflects various cultural and social issues in different countries. In the West, for instance, consumerism, the belief that it's good to use a lot of goods and services, is often to blame for food waste.{#blank#}3{#/blank#}Chinese people are well known for being hospitable and generous. Many even feel that they lose face if their guests have eaten all the food. On campus, a generation of single children is less aware of the food waste issue. Students nowadays are well protected by their families and hardly have any concept of how much toil others go through in order to provide them with the food they eat.

   {#blank#}4{#/blank#}There are 925 million hungry people in the world. They don't have enough food to eat. And farmers work very hard to grow the crops.{#blank#}5{#/blank#}It's also important that everyone thinks about how they can do their bit to reduce food waste. Recently a campaign against food waste launched on line in China might make you think twice about being so wasteful.

A. Students waste is extremely serious,

B. To reduce food waste is a big task, and it needs time.

C. China, in turn, features its own eating culture.

D. But canteen waste is merely the tip of the iceberg.

E. So we shouldn't waste our food.

F. Students can never realize the serious food waste situation.

G. Most of us would simply throw away any leftover food.

How to Calm Down at Work

    The workplace can be a stressful place. Anxiety, conflict, bad management and overwork can lead to frustration and stress.{#blank#}1{#/blank#}

    Keep something you like to look at within sight. A photo of a loved one or a favorite personal souvenir are the best examples. Keep such an item somewhere you can glance at it whenever you wish to do so.{#blank#}2{#/blank#}

    Take a moment to engage your body. If you're unable to leave your work area, stand and stretch for a moment. Muscle tension exercises can also help you calm down.{#blank#}3{#/blank#}For instance, start by squeezing all of your face muscles as tightly as you can for twenty seconds and slowly releasing them.

    Write down the reason why you are upset.{#blank#}4{#/blank#}Getting your thoughts and feelings out on paper can help clarify the issue you're having. Writing down your thoughts can even help you determine the best way to address your frustration or anxiety and move forward.

    {#blank#}5{#/blank#}If you and another co-worker are constantly frustrated with one another, set up a time to speak with him or her. Say something like, "Hey, Sarah, let's sit down sometime soon and chat to make sure we're on the same page about our upcoming project."

A. Turn to your workmates for help

B. Communicate with your workmates

C. A vase of flowers on your desk is another good example

D. Focus on one particular muscle or muscle group at a time

E. Here are the steps you can take to help you calm down at work

F. Engage your body by rolling your head, shoulder, and ankles while sitting

G. The best way to figure out exactly what's bothering you is to write it down

    Any woman can be strong. I don t just mean strong in mental aspect.{#blank#}1{#/blank#}You may think that strong women are born, not made. You may be thinking of Olympic weightlifters lifting dozens of kilos over their heads, or of bodybuilders posing.

    {#blank#}2{#/blank#} It is a requirement for everyday life. Strength is what you need if you carry your luggage. You need to be strong to pick your child up off the floor. And, most of all-especially as you get older-you need strength simply to stand up without falling over.

    As we age, we progressively lose muscle mass, which can make us weaker.{#blank#}3{#/blank#} We might have trouble going up and down steps, picking up something heavy, even standing up from a seat. But while ageing is unavoidable, building muscle through strength training is meaningful.

    A programme that is becoming more and more commonly used is Starting Strength. The basic Starting Strength programme consists of four different lifts. Trainees learn these lifts step by step.{#blank#}4{#/blank#}Three times a week they perform three of the lifts. If they are successful in a period, they then add 2.25kg in the next period.

    But barbell (杠铃) lifting doesn't just offer physical strength; it also gives women emotional and mental confidence.{#blank#}5{#/blank#}

A. But strength is not just about appearances.

B. I mean simply being able to fight against gravity.

C. Being strong doesn't mean having a stony heart, either.

D. However, this condition can be improved by working out.

E. Most people begin to learn the lifts using an empty bar weighing 20kg.

F. In daily life, the actions we take for granted become more and more difficult.

G. However you feel about your body, you can become the strongest version of yourself.

Voluntourism

    Volunteering to help people in need combined with travelling to faraway places is a new trend in the travel industry. It is called voluntourism. People travel to other countries, learn languages and gain new experiences. {#blank#}1{#/blank#}

    Recent statistics show that in the past few years voluntourism has been one of the fastest-growing areas of tourism. More than 1.6 million people around the world are volunteers in other countries. They help build schools, assist in hospitals and do farming work in developing countries. {#blank#}2{#/blank#} They keep in touch with their host families after they return home, and many return to visit.

    There are many reasons why people want to engage in voluntourism. When people choose to join a voluntourism program, they are joining a global network of volunteers who are living and working with diverse cultures on projects that have a positive effect. The volunteers come from all over the world, and they will share the passion for giving back and the desire to broaden horizons. Some students also see it as a gap year after school, while others simply want to take time out from a job and do something else. {#blank#}3{#/blank#} However, many voluntourists do not see volunteering as what it is. They think it is a cheap way of travelling and don't really want to get involved in hard work.

    While voluntourism has been around for over a century, modern volunteering started with the Peace Corps, a program that the US government started in the 1960s. From then on, voluntourism has become more and more popular. Many organizations start similar projects. {#blank#}4{#/blank#} And they have hundreds of different types of programs for people to choose from in more than 30 developing countries. The programs run year round and each volunteer chooses when they want to start and the duration they would like to stay for.

    {#blank#}5{#/blank#} They say that if people really want to help those in need, there are many opportunities in their own community to do this. On the other side, volunteers are often not skilled enough for the tasks that they do. Travel experts point out that in some cases voluntourists are often taken advantage of by the organization that sets up the trips.

A. Not everyone sees voluntourism in a positive way.

B. Some of them establish lasting bonds with people there.

C. And there are those who are bored and merely seek adventure.

D. Most voluntourism organizations employ people from similar fields.

E. They find it is the best way to get the best of the world.

F. By participating in voluntourism, they are contributing to local economy.

G. They offer voluntourism trips to suit people's interest, experience level or age.