[originaltext] We all know that exercise is good for your health. But some k

We all know that exercise is good for your health. But some kinds of exercise may be better than others. Running, or example, may help to protect against heart disease and other health problems. Running may also help you live longer. Researchers say it is not important how far you run. It also does not matter how fast or even how often you run. As advertisements for the running shoe Nike say, "just do it". Recently, researchers studied more than 55,000 adults. About one-fourth of the adults reported running regularly. The study found these runners were considerably less likely than non-runners to die of any form of disease, including heart disease. In fact, the runners lived, on average, three years longer than non-runners. This study lasted 15 years. During that time, more than 3,400 of the individuals died.
    About 1,200 of the deaths were linked to heart disease, a heart attack or stroke. One of the researchers is a man named D.C Lee. He is an assistant professor at Iowa State University. Compared to non-runners, he says, runners showed 30 percent lower risk of death by any cause, including heart attack, stroke or cancer. Running may be good exercise, but it can be difficult on the body. Here are some commonly shared ideas among fitness experts to reduce the risk of injury for people new to running or jogging.
    Take it easy
Don’t run too much, too soon or too fast. Most people get running injuries when they push themselves too hard. The body needs time to get used to increases in distance or speed. Muscles and joints need time to recover.
    Listen to your body
    Most running injuries do not come out of the blue. Usually, there are warning signs. They may include body aches, sore muscles and pain that does not go away. 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 replace your 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.
Questions 23 to 25 are based on the recording you have just heard.
23. What do we learn about running according to the lecture?
24. What information can we learn about the research of running?
25. What is the main cause of running injuries to most new runners?