We all know that exercise is good for your health. But some kinds of exercise may be better than others. Running, for example, may help to protect against heart disease and other health problems. Running may also help you live longer.

Recently, researchers studied more than 55,000 students. About a quarter of students have a good habit of running. The study found these runners were much healthier than non-runner. In fact, the runners lived, on average(平均), three years longer than the non-runners.

Running may be good exercise, but it can be difficult on the body. Here are commonly shared suggestions among fitness experts(健身专家) for people who are new to running.

◎Take it easy.

Do not run too much, to soon or too fast. Most people get hurt when they push themselves too hard. The body needs time to get used to long distance(里程) or high speed.

◎Get good running shoes.

There is no single best shoe for every runner. You should find the shoe that offers the best fit and support for your feet. More importantly, you should have a new pair of shoes every 500 to 800 kilometers.

◎Take good notes.

Take time after each run to write down notes about what you did and how you felt. Look for things that happen again and again. For example，you may find that your knees hurt when you run sometimes. But perhaps you feel great when you have a rest between running days. These notes will help you make the best plan for running.

The Way to Make Chicken Breasts (鸡胸肉)

What do you usually have for dinner? For me, I like chicken breast. And I’m good at baking chicken breast. Today I’ll share the approach to making them with you.