Most people associate running with speed, often viewing it as an exercise that leaves runners breathless and tired when they finish. On the other hand, when someone runs slowly, they might feel like they are not putting in enough effort. However, just as there are contrasts between sports cars and minivans, different running styles have various benefits. Slow jogging, a leisurely form of running, can be a beneficial addition to your running routine.
Of course, the concept of slow can vary from person to person. For a competitive marathon runner, a slow pace will be very different from that of someone who only goes on quick daily jogs around their neighborhood. Slow running can essentially be defined as the pace at which you can easily carry on a conversation with someone while running for a long time. If you measure your pace for a five-kilometer race, slow jogging will typically be around 1.5 to two minutes slower per kilometer. But why should one engage in slow running?
Running is a high-impact activity that can be hard on your muscles and bones, especially if you maintain a consistent pace for an extended period. Changing your pace helps prevent injuries by distributing stress to different areas of your body and reducing the impact on joints. Moreover, slow jogging is an aerobic exercise, which means it helps strengthen the heart and lungs, making higher-intensity exercise easier in the long run. It also aids in burning fat more efficiently in your body. Perhaps most importantly, jogging at a slower pace allows you to enjoy your run more. If you are interested in getting any of these benefits, it’s definitely worth giving slow running a try.
Photo: Ivy English I 照片：常春藤
大多數人通常將跑步與速度聯想在一起，常將其視為一種讓跑者在跑完時氣喘吁吁且疲憊不堪的運動。另一方面，當有人慢慢跑時，他們可能會感覺自己沒有付出足夠的努力。然而，就像跑車和小客車之間存在差異一樣，不同的跑步方式有各種不同的好處。超慢跑（一種輕鬆的跑步形式）能為你例行的跑步活動提供額外的好處。
當然，慢的概念可能因人而異。對於一位競技馬拉松跑者而言，慢速會和那些只在住家附近短暫進行每日慢跑的人截然不同。超慢跑基本上可以定義為，在長時間跑步下能夠輕鬆與他人交談的速度。如果你測量自己在五公里比賽中的速度，超慢跑的速度通常大約每公里會再慢個 1.5 到兩分鐘。但為什麼應該要進行超慢跑呢？
跑步是一項可能會對肌肉和骨骼造成負擔的高衝擊活動，尤其是如果你長時間保持一個固定的速度。改變速度有助於預防受傷，因為變速會將壓力分散到你身體的不同區域，減少對關節的衝擊。再者，超慢跑是一種有氧運動，這意味著它有助於加強心臟和肺部功能，從長遠來看，會使強度比較高的運動變得更加容易。它還有助於更有效率地燃燒體內脂肪。也許最重要的是，以較慢的速度慢跑讓你更能夠享受跑步的樂趣。如果你有興趣獲得這些好處，超慢跑絕對值得一試。
To be continued tomorrow（明日待續）
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Words in Use
1. benefit n. 益處，好處
beneficial a. 有益的
The discovery of oil brought many benefits to the small town. 石油的發現為這個小鎮帶來了諸多好處。
Eating a balanced diet is a beneficial habit.
飲食均衡是一種有益的習慣。
2. contrast n. 差異，對比
a contrast between A and B
A 與 B 有差異∕對比
Ned captured the contrasts between the city and the countryside in his photographs.
奈德拍攝的照片捕捉了城市與鄉間的對比。
3. routine n. 例行公事，慣例
Sandra was tired of the nine-to-five routine, so she quit her job. 珊卓對朝九晚五的例行工作感到厭倦，於是她辭職了。
4. competitive a. 競爭（性）的
Basketball is one of the most competitive sports in the world. 籃球是世上最具競爭性的運動之一。
5. pace n. 速度，步調
at a / an... pace 以……的速度∕步調
John can’t stand when people in front of him walk at a snail’s pace. 約翰很受不了他前方的人以龜速走路。
Practical Phrases
1. associate A with B 把 A 與 B 聯想在一起
People always associate pasta and pizza with Italy.
人們總是會把義大利麵和披薩與義大利聯想在一起。
2. on the other hand 另一方面；話又說回來
Amy wants to be a reporter. On the other hand, she thinks she would make an excellent baker.
艾咪想當記者。另一方面，她又認為自己可以成為一名優秀的麵包師傅。
3. put in... 花費∕投入……（時間或精力）
Paul put in a lot of time and effort to complete his doctoral thesis.
保羅投入大量的時間和精力以完成博士論文。
4. vary from... to... 因……而異；隨……有所不同
The side effects of this drug vary from person to person. 該藥物的副作用因人而異。
5. be hard on... 對……有壓力或負擔
Carrying a heavy backpack every day can be hard on your back.
每天背著沉重的背包對你的背部可能會造成負擔。
聽文章朗讀及講解: https://ivy.pse.is/455bfu
本文出自常春藤解析英語雜誌: www.ivy.com.tw
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