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¡¾ÌâÄ¿¡¿Training for a marathon requires careful preparation and steady, gradual increases in the length of the runs. ¡¾1¡¿ , 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. ¡¾2¡¿ . As always, you should stretch(ÉìÕ¹) 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. ¡¾3¡¿ , 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. ¡¾4¡¿ . After two weeks, start timing yourself. ¡¾5¡¿ . 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

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¡¾ÌâÄ¿¡¿Health Tips for College Students

People often fail to mention it to the freshman: you can gain the weight or lose it. It just takes some determination and attention to your diet. __¡¾1¡¿__

Stay away from latenight eating.

__¡¾2¡¿__ There students can swipe their cards and pick up sandwiches, burgers, chips or anything else they want to eat very much. If there's no 24hour option, most of those places tend to be open late to accommodate for those latenight study periods.

Don't eat out so often; stick to your meal plan.

It's tempting to head straight to the restaurants on your way home from class. __¡¾3¡¿_ Some college campuses are filled with restaurants which are unclean being around so many hungry college students, but the extra calories and fat in that food will take a toll on you as the semester goes on if you're not careful of how often you eat out.

Take advantage of the gym.

Your parents are paying a big sum of money for you to study and earn your degree, but at some schools that tuition price includes unlimited access to your university's recreation buildings. So take advantage of your parents' cash. __¡¾4¡¿__ If you're lucky, that gym fee comes with access to classes so you can learn yoga or join a workout group all without paying anything out of pocket.

_¡¾5¡¿_

Unless you're at a university where the campus is spread out into two campuses, or a school in the city where buildings might be somewhat far apart, it's ot a long walk to get from your dorm to your class. So skip that crowded bus, leave your car at home and walk to class.

A. Get an exercise friend.

B. Walk to class.

C. And head to the gym as often as yon can.

D. Almost all of the college students like to stay in shape.

E. These are simple health tips for college students.

F. But your weight will thank you later on if you skip it.

C. Some universities give their students access to 24hour dining rooms or shops around.

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