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第一段
1 .My name’s Liz Fuller and I’m a running coach with Compton Park Runners Club.
我叫丽兹·富勒，是康普顿公园跑步俱乐部的一名跑步教练。
2 .Welcome to my podcast. If you’re thinking about taking up running – I’m here to help.
欢迎收听我的播客。如果您正在重新考虑开始跑步，我可以为您提供帮助。
3 .There are many training programmes available online which aim to help people build up to running 5 kilometres.
网上有很多训练计划，旨在帮助人们逐步锻炼跑5公里的能力。
4 .Some of them are great and thousands of people of all ages are taking part in 5-kilometre races across the country as a result.
其中一些训练计划很棒，促使全国各地成千上万不同年龄段的人去参加五公里赛跑。
5 .People like them because they’re easy to follow and don’t push them too hard.
人们喜欢它们，因为它们简单易学，不会对他们造成太大的压力。
6 .However, they don’t work for everyone – especially if you suffer from something like a heart condition or asthma, because they’re aimed at people with average fitness and running ability.
然而，这些训练计划并不适合所有人，尤其是患有心脏病或哮喘的人，因为这些计划针对的是体能和跑步能力较为适中的人。
7 .Another thing is that everyone is different – and if you have any specific questions related to your needs, there’s no one to provide any answers.
另外，每个人的情况都不一样，如果您有任何与自身需求相关的具体问题，也没有人可以提供答案。
8 .I have a couple of simple tips I always give to new runners.
我有一些给新跑步者的简单建议。
9 .I expect you’ve been told to run very slowly until your fitness increases – well, I find that can prevent progress.
我估计有人告诉过你要跑得很慢，直到你的体能增强为止-但我发现这会阻碍你取得进步。
10 .You should run at a speed that feels comfortable, but time yourself and try to run a bit faster each time.
你应该以自己觉得舒适的速度跑步，但要给自己计时，每次都试着跑快一点。
11 .Listening to music can be very helpful – it takes your mind off things and helps your body get into a rhythm.
听音乐会很有帮助-它能让你忘却烦恼，帮助你的身体进入节奏。
12 .I’d say that is better than running with a friend – especially as most people are competitive and that’s not what you want when you’re just starting.
我认为这比和朋友一起跑步更好-尤其是大多数人都争强好胜，这不是刚开始跑步的人想要的。
13 .I don’t think the time of day is especially important – some people are better in the evening, while others are morning people – but you need to be consistent, so aim to train regularly – twice a week is enough to begin with.
我认为跑步的时间并不特别重要-有些人在晚上跑得更好，而有些人则在早上跑得更好-重要的是要坚持不懈，所以要设置定期训练的目标-开始时一周两次就足够了。
第二段
1 .New members often say to me that they’ve been put off running either because they lack confidence, or they don’t have time, or they think they dislike running.
新成员经常对我说，他们因为缺乏自信、没有时间或者认为自己不喜欢跑步而放弃了跑步。
2 .Ceri, for example, joined the club two years ago at the age of 40.
例如，两年前，40岁的赛芮加入了俱乐部。
3 .She’d always enjoyed running at school but wasn’t sure if she’d be able to do it.
她在学校一直很喜欢跑步，但不确定自己现在是否还能跑。
4 .She was worried about being left behind and being the slowest runner.
她担心自己会落在后面，成为跑得最慢的人。
5 .But she says she was made to feel so welcome she soon forgot all about that.
但她说，她觉得自己很受欢迎，很快就忘记了这一切。
6 .James had always hated the idea of running but a friend encouraged him to come along for a taster session and he hasn’t looked back.
詹姆斯一直不喜欢跑步，但在一位朋友的鼓励下，他参加了一次试跑，从此一发不可收拾。
7 .He never misses a training session despite having a really demanding job.
尽管他的工作要求严苛，但他从未错过任何一次训练。
8 .Leo was worried about having to commit himself to training sessions every week and wasn’t sure he’d be able to fit training into his busy schedule.
利奥担心自己每周都不得不参加训练课，他不确定自己能否将训练安排进繁忙的日程。
9 .But after experiencing a lot of stress at work he came along to us and gave it a go.
但是，在经历了巨大的工作压力之后，他来到我们这里，试着接受了训练。
10 .Now he says he feels much more relaxed and he looks forward to his weekly run.
现在，他说自己感觉轻松多了，并且期待着每周的跑步活动。
11 .Mark is quite typical of our new members.
马克是我们新成员中的典型代表。
12 .He’s never considered himself to be a sporty person and it was only when he retired that he decided to take up the challenge of trying to run 5 kilometres.
他从不认为自己是一个擅长运动的人，直到退休后他才决定接受挑战，尝试跑 5 公里。
13 .It took him months to find the courage to contact us but felt reassured immediately as there were other people his age who were only just taking up running for the first time.
他花了几个月的时间才鼓起勇气联系我们，但他马上就放心了，因为还有其他和他同龄的人刚刚开始尝试跑步。
14 .My own journey hasn’t been easy. I did my first marathon when I was 37, after having had two kids.
我自己的跑步之路也并非一帆风顺。我第一次参加马拉松是在 37 岁，当时我已经有了两个孩子。
15 .My husband had been running marathons for years, but I never dreamed I’d be doing one with him.
我丈夫已经跑了多年马拉松，但我做梦也没想到会和他一起跑马拉松。
16 .I managed to complete it in four hours, but I felt like giving up halfway through – it was only the support of the spectators that kept me going.
我设法在四个小时内完成了比赛，但中途我感觉要放弃了-只是观众的支持让我坚持了下来。
17 .I do think signing up for a race of whatever length is motivating – whether it’s 5K or 25K – because it’s good to have something to work towards and it gives you a sense of achievement.
我确实认为，不管是 5 公里还是 25 公里，报名参加任何长度的比赛都是一种激励，因为有目标是件好事，而且能给你带来成就感。
18 .I did my first 10K after only six months, which was certainly very challenging and not something I’d necessarily recommend.
我在6个月后就跑完了我的第一个 10 公里赛程，这当然非常具有挑战性，我不一定会推荐参加。
19 .But after you’ve been training for a few weeks, it’s worth putting your name down for a 5K.
但在经过了几周训练后，不妨报名参加 5 公里赛跑
20 .Some people find they only need a few practice runs before taking part in a race, but I’d give yourself a couple of months at least.
有些人发现他们在参加比赛前只需要进行几次练习，但我建议你至少给自己几个月的时间。
21 .Well, I hope that’s given you a really good idea . . .
好吧，我希望这些建议能帮助你了解……