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This Videojug film is designed to show that jogging is not something difficult. With properly planned schedules and gradually increasing the running time, it is possible to jog for long intervals.
本期节目讲述慢跑并非难事。只要准备充分时间清晰，长时间的慢跑完全是可行的。
Hi, my name is Richardo Macedo. I am from R-fitness in Kingston, London. We are going to show you how to do some exercise and present you with few guidelines.
大家好，我是理查多·马塞多，是一名健身教练，来自伦敦。我将告诉大家的是如何做运动并给自己设定一个运动目标。
So, let's get ready. Jogging is not a mystery; it's not a big secret. Oh my god!!! Am I doing the right thing? The main thing is getting started.
预备。慢跑并没有什么窍门，而且关键在于你能开始去做。
You can start like walking five minutes and jogging for two minutes. Walk five minutes and jog for two minutes. First day, if you can make different programs, let's say eight-week program, so you can aim to run half an hour by the end of the eight weeks.
刚开始的时候可以走上5分钟之后跑步2分钟，按照5-2的比例进行慢跑和行进。第一天，我们要制定一个八周的计划，以跑步半小时为最终目标。
That's a good one. Each time you jog, reduce the recovery movement, reduce the walking a bit and increase the jogging. So, by day two, you can run for five minutes and just walk for three minutes.
做得很好。每次慢跑之后，减少休息的时间，并增加慢跑的时间。长此以往，你可以跑上5分钟而只用休息三分钟。
Run five, walk for three. So, increase each time. Let's say you can make a plan for three times a week.
跑5歇3，逐次增加。可以每周做三次。
Three times a week, you do five-minute run, walk for three, five minutes run and walk for another three. You do that for fifteen minutes. Could be hard in the beginning, but then your fitness level will increase and you going to be able to do longer.
每周三次，每次跑步5分钟，走三分钟，并坚持这个5-3的比例，刚开始的时候连续三次转换可能有些吃力，但是你的身体承受度也在增加，所以你可以延长没次运动的时间。
So, probably by the week number six or number seven, hopefully you are going to be able to do twenty minutes run. So, that's the target. Keep increasing gradually.
所以开始的时候可以是6-7分钟的跑步时间然后慢慢增加到20分钟，关键在于坚持，并逐渐增加训练量。
Reduce the recovery time and increase the running gradually, and I am sure you are going to be able to get there. Make sure you have the right shoes and the proper gear, keep yourself hydrated and maybe I will see you on the road sometime. Take care.
减少休息的时间并逐渐增加跑步的比例，我敢保证你能完成。要有一双合适的跑鞋和坚持下去的动力，要流汗，可能我们会在不经意的时候碰见，照顾你自己。
Thanks for watching video How To Start Jogging
谢谢收看本期“慢跑健身”节目。
