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。

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。如果你想开始跑步，我可以为您提供帮助。

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，旨在帮助人们提高跑5公里的能力。

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.

其中有些训练计划非常好，因此全国各地有成千上万不同年龄的人参加了5公里赛跑。

People like them because they're easy to follow and don't push them too hard.

人们之所以喜欢这些训练方案，是因为它们简单易学，不会对他们造成太大的压力。

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.

但是，它们并不适合所有人，尤其是患有心脏病或哮喘的人，因为它们针对的是体能和跑步能力正常的人。

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。

I have a couple of simple tips I always give to new runners.

我经常给新跑步者一些简单的建议。

I expect you've been told to run very slowly until your fitness increases – well, I find that can prevent progress.

我猜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。

You should run at a speed that feels comfortable, but time yourself and try to run a bit faster each time.

你应该以感觉舒适的速度跑步，但要给自己计时，每次都要试着跑快一点。

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。

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--尤其是大多数人都有好胜心，而这并不是你刚开始跑步时想要的。

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.

我认为一天中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--但你需要坚持不懈，所以要以定期训练为目标--开始时一周两次就足够了。