：防止晒伤

　　As the springtime temperatures replace the damp, chilly air of the winter, runners hit the road with a George Harrison-esque passion: Here comes the sun, du du du du. Its all right

　　But before kissing the long, cold, lonely winter goodbye, remember that the suns rays arent always all right.

　　For example, sun exposure taps the bodys ability to cool itself during a run. When this happens, energy previously devoted to maintaining the bodys stamina is needed to combat the additional heat from the suns rays. This quickly depletes the bodys energy stores and reduces performance.

　　But there are simple and effective ways to prevent such setbacks.

　　For starters, save sunbathing for poolside. The easiest way to battle the suns pounding rays is to think in terms of reflection, not absorption.

　　For clothing, choose light colors to reflect the sunlight. Wear a light-colored hat. Many sporting-goods stores have light-weight, breathable hats that allow excess heat to escape from the head while providing protection from the sun.

　　Sunglasses are a must. Squinting especially over long periods not only causes tension in the head, it forces the body to expend energy.

　　In addition, open-eye exposure to excessive sunlight can lead to various eye conditions and possibly macular degeneration. With the jury still out on causes of this disorder, its better to be safe than sorry.

　　Finally, wear sunblock and remember, its different from sunscreen.

　　The American Melanoma Foundation best describes the difference: Chemical sunscreens are cosmetic in nature, acting as filters and absorbing the suns ultraviolet rays. Physical sunscreens (sunblocks) contain ingredients such as titanium oxide or zinc oxide that physically block ultraviolet radiation.

　　While sunblock is not cosmetically appealing to many, especially if a white nose is considered unattractive, its benefit while you run is invaluable.

　　Sunblock reflects the suns ultraviolet rays the same way light clothing does, and it doesnt allow the skin to absorb the heat associated with those rays. The goal isnt a fashionable look on the road, its an unhindered workout, regardless of the heat level.

　　These tips might make that hot run a little more hearable and much safer.

　　：跑掉高血压

　　The National Heart, Lung and Blood Institute at the National Institutes of Health moved about 45 million Americans closer to high blood pressure last month.

　　The institute re-evaluated systolic and diastolic blood pressure numbers and moved some normal blood pressure totals into a prehypertension category.

　　As Ive stated many times and likely will again I have no formal medical training.

　　Everyone should have his blood pressure checked regularly and follow a doctors advice.

　　If your pressure is high, dont panic. Hit the road and reduce those numbers.

　　Typically, high blood pressure is any systolic reading above 139 (top number) or any diastolic reading above 89 (bottom number). Prehypertension, however, is a blood pressure of at least 119 over 79, but below the levels listed above.

　　If youve worried about your blood pressure, running can help in many ways, but I believe two specific areas are paramount.

　　The first is combating stress.

　　Most in military know stress, from life-threatening duty to mobilization and family responsibilities.

　　An elevated stress level constricts blood vessels, upsets blood flow and requires the heart to work overtime.

　　However, a regular running regimen forces the mind to focus on endurance, breathing and the exercise itself. Thoughts and worries that cause stress and constrict blood vessels fall away. Blood flow improves, and the hearts efficiency increases. Running also increases the amount of oxygen in the blood.

　　The National Runners Health Study, a Berkeley, Calif., research lab, examined about 8,000 male runners and about 2,000 female runners and found that blood pressure in faster runners is lower than that in slower runners.

　　In an analysis of the study by Jeffery Kahn at the Berkeley lab, faster male runners were 13 times more likely to lower systolic pressure and nearly three times more likely to lower diastolic pressure.

　　Faster women showed a 5.7 times greater chance of dropping systolic pressure.

　　Running helps fight high blood pressure by promoting deep breathing during the workout, which helps reduce overall blood pressure.

　　The process is simple. The deeper each breath, the more oxygen enters the blood stream again moving more oxygen with each heartbeat and relieving the strain on the heart.

　　With the stress-relieving effect and deep breathing, a frequent-running regimen should keep rising blood pressure at bay and lower pressure over time.

　　At the same time and as correct as the heart-institute study might be getting riled by numbers that yesterday were normal and today are considered prehypertensive is counterproductive.

　　Im now in the prehypertension category, and Ive been so for 20 years, so Im going to keep running and not worry about it.

　　My first trip to the gym after the war started was an attempt to reduce the stress that was building and overwhelming me through the week.

　　So, being a big fan of spinning indoor biking I decided to take a seat in the class at my gym.

　　Five minutes into the warm-up, I felt the tension in my head slip away. Surrounded by fellow spin junkies, the talk was lively.