Running seems easy enough: Just grab a pair of sneakers and put one foot in front of the other, right? Well, anyone who struggled to get through a mile knows it's not quite that simple. We've asked experienced runners to tell us something wrong they did when they started running. The following are some of their answers.

    I got excited and signed up for a half-marathon with a few more experienced runner friends, but I wasn't adequately prepared and didn't train efficiently. I ended up with blisters(水泡) on my feet. I couldn't wear shoes for two days!

—Cali Lavey

    I have always been athletic and I have never been badly injured, but one day I felt a slight pain in my knee. I ignored it for a month until I realized I was having a hard time putting weight on my right leg. I finally went to a doctor. It took four months of weekly physical therapy(治疗) to heal. I shouldn't have done that.

— Arnold

    My biggest mistake was treating running like soccer practice: If I wasn't exhausted by the end of practice, I felt as though I didn't work hard enough. I run all of my runs at 80 percent effort, or the equivalent of what I now call tempo runs (节奏跑). I wasn't warming up to the pace or cooling down effectively.

— Kate

    I decided to go out for a run during the hottest part of the day. At the time, I told myself that it would be refreshing to sweat a little, but I didn't bring adequate water. I returned feeling completely rundown, dehydrated (脱水的), and exhausted. If you must go out on a run during unfavorable weather, wear proper suits and bring enough water to keep you feeling strong.

— Sarah

    Having good etiquette(礼节，礼仪) at the workplace is very important to be a favorite in an office. However, many people aren't aware of the workplace etiquette and this creates a very bad impression in the office. So it's important to know some workplace etiquette tips.

    Among all the workplace etiquette guidelines, the most important is to be punctual(准时的) to your office. Though going late due to an emergency is okay, habitual late comers are never appreciated in any organization. By arriving at your office on time, you show that you're aware of your responsibilities and have respect for the organization. In case you feel that you would be late, call the concerned authority and report the matter to him or her.

    Also, a proper knowledge of the workplace email etiquette is a must. In the official emails, you need to mention the subject concisely (简洁地), while at the same time include all the important details which are to be shared. You should use good and grammatically correct language while writing emails.

    A knowledge of telephone etiquette in the workplace is very important as well. While talking on the telephone, be polite and listen to what they're saying carefully. Only then should you say what you feel. Speak in a voice which would be heard clearly at the other end.

    The workplace guidelines are important even while you're dining or celebrating with your co-workers. If you get a call in between, receive it after you're permitted by the others by saying "excuse me". Don't talk loudly while eating. Greet people well and try to make them feel comfortable, while being in your company.

    These guidelines will help you become the best employee of a company. All the best!

    In 2018 to which we've just said goodbye, we've seen excellent movies such as Black Panther, Crazy Rich Asians and A Star Is Born. In 2019 there will be returns to classic movie characters and stories. Here are movies not to miss.

    Spider-Man-.Far H0- July 5, US

    Tom Holland, the actor of 2017's Spider-Man: Homecoming, returns to play Peter Parker, a high school student who gains superpowers after being bitten by a spider(蜘蛛). When we see him again in theaters, Spider – Man will have a new red - and – black suit. The movie will take Peter on a global adventure outside of the US. According to Marved Studios President Kevin Feige, Spider - Man will try a return to his "normal" self; he will try to find his old powers on his new journey.

    Hobbs and Shaw, July 26, US

    To most people the Fast and Furious series is all about crazy drivers racing in sports car. But in Hobbs and Shaw, humor is added to the action - packed thrills. The new film will hit US theaters on July 26. Famous English actor Jason Statham will star alongside Dwayne Johnson, "The Rock", as Deckaid Shaw and Luke Hobbs respectively, as in their previous appearances in Fast and Furious 8. The action and chemistry really thrill their audience. But the new action scenes between an MI6 agent Hobbs and the killer Shaw will have to be good to beat their stand - off in the 2017 movie.

    The Lion King, July 19, US

    This is a brand - new version of the classic children's film. The story of wide - eyed young lion Simba still remains in hearts of world audiences even after 25 years. In this re-telling, Simba again begins the difficult journey to become the King of the Pride Lands，a vast African prairie(大草原).The favorite part of the story for many has always been the friendship between Simba, Timon and Punibaa. The last two sacrifice all they have to help Simba to become the king. How will the new movie re-imagine their famous relationship?

    In 2009 a new flu virus was discovered. Combining elements of the viruses that cause bird flu and swine flu, this new virus, named H1N1, spread quickly. Within weeks, public health agencies around the world feared a terrible pandemic (流行病) was under way. Some commentators warned of an outbreak on the scale of the 1918 Spanish flu. Worse, no vaccine(疫苗) was readily available. The only hope public health authorities had was to slow its spread. But to do that, they needed to know where it already was.

    In the United States, the Centers for Disease Control and Prevention (CDC) required that doctors inform them of new flu cases. Yet the picture of the pandemic that showed up was always a week or two out of date. People might feel sick for days but wait before consulting a doctor. Relaying the information back to the central organizations took time, and the CDC only figured out the numbers once a week. With a rapidly spreading disease, a two-week lag is an eternity. This delay completely blinded public health agencies at the most urgent moments.

    Few weeks before the H1N1 virus made headlines, engineers at the Internet giant Google published a paper in Nature. It got experts' attention but was overlooked. The authors explained how Google could "predict" the spread of the winter flu, not just nationally, but down to specific regions and even states. Since Google receives more than three billion search queries every day and saves them all, it had plenty of data to work with.

    Google took the 50 million most common search terms that Americans type and compared the list with CDC data on the spread of seasonal flu between 2003 and 2008. The idea was to identify areas affected by the flu virus by what people searched for on the Internet. Others had tried to do this with Internet search terms, but no one else had as much data-processing power, as Google.

    While the Googles guessed that the searches might be aimed at getting flu information—typing phrases like "medicine for cough and fever"—that wasn't the point: they didn't know, and they designed a system that didn't care. All their system did was look for correlations(相关性) between the frequency of certain search queries and the spread of the flu over time and space. In total, they processed 450 million different mathematical models in order to test the search terms, comparing their predictions against actual flu cases from the CDC in 2007 and 2008. And their software found a combination of 45 search terms that had a strong correlation between their prediction and the official figures nationwide. Like the CDC, they could tell where the flu had spread, but unlike the CDC they could tell it in near real time, not a week or two after the fact.

    Thus, when the H1N1 crisis struck in 2009, Google's system proved to be a more useful and timely indicator than government statistics with their natural reporting lags. Public health officials were armed with valuable information.

    Strikingly, Google's method is built on "big data"—the ability of society to handle information in new ways to produce useful insights or goods and services of significant value. However,   ▲  . For example, in 2012 it identified a sudden rise in flu cases, but overstated the amount, perhaps because of too much media attention about the flu. Yet what is clear is that the next time a pandemic comes around, the world will have a better tool to predict and thus prevent its spread.

All students have bad times. What do they usually do when they get into trouble?

My mom is like my friend. I talk about everything to her. Whenever I have some trouble, I can get good advice from her. I have another good friend — my diary. It knows all my secrets. Talking with my two friends always makes me feel better. 

 —— Linda

Laughing helps me when I'm upset. I usually watch funny movies and TV shows. I also love spending my hard time with my best friend Dave. He is humorous and always makes me laugh. 

 —— Peter

Every time I feel bad, I go climbing alone. The study says exercising can help cheer one up (精神振奋). And the beautiful view at the top of the mountain makes me forget all my troubles. Sometimes I shout at the mountain top. It feels fantastic. 

 —— John

Quantum mechanics (量子力学) is a branch of science that studies the smallest particles (粒子) in the universe, like atoms (原子) and even smaller things. It might sound super complex, but let's break it down in simple language.

Imagine you have a small particle, like an atom. In the world of quantum mechanics, these particles don't behave like the things we see in our everyday lives, like balls or cars. Instead, they act kind of like waves and particles at the same time, which is really strange!

One of the most famous ideas in quantum mechanics is the "Uncertainty Principle", raised by physicist Wemer Heisenberg. This principle says that we can't precisely know both the position and the speed of particle at the same time. It's not because our measuring tools are bad; it's because the particles themselves are naturally uncertain.

Another weird thing about quantum mechanics is something called "Entanglement". Imagine you have two particles that are connected in a special way. If you change one of them, the other instantly changes, no matter how far apart they are. It's like they're talking to each other faster than the speed of light, which goes against what we know from everyday experiences.

Quantum mechanics also deals with probabilities. Instead of saying, "This particle will be here at this exact time," scientists say, "There's a certain chance it'll be here, and a certain chance it won't." It's like predicting the weather, but on a super small scale.

In a nutshell, quantum mechanics is a strange and fascinating world where particles act both like waves and particles, where you can't know everything about a particle at once, and where particles can be mysteriously connected no matter how far apart they are. It's a mind-boggling field that challenges our understanding of how the universe works, and even though it's tough to grasp, it's an essential part of modern physics.