So, it takes a little bit of patience to build up your fitness and get to a point where running feels easier.
所以，这需要一点耐心来建立你的适应度和达到感觉跑步容易的那个点。
Running plain old hot water down your drain for about 30 seconds once a week will help clear the drain before any blockage can build up.
每个星期，彻彻底底的用热水把下水道冲一次。30秒足以，这将有助于你在管道堵塞前将其清理干净。
If you're running or cycling, for example, build up your endurance for at least a month before you get into anything more intense.
举例来说，如果你是跑步或者骑车，那么就起码用一个月来锻炼耐力，再进行更高强度的练习。
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