Adjusting a jogging routine | Learn Spanish in English

Spanish lesson set in a contemporary Madrid everyday setting: After starting a jogging hobby, two adults discuss sore knees and adjust the routine with rest, stretching, and a slower pace..

EN → ES / Level: B1

About This Lesson

Use Adjusting a jogging routine to practice Spanish conversation, pronunciation, vocabulary, grammar, and quizzes.

Dialogue

A

Empecé a correr, pero me duelen las rodillas después de cada carrera.

ehm-peh-SEH ah koh-RREHR, PEH-roh meh DWEH-len lahs roh-DEE-yahs dehs-PWEHS deh KAH-dah kah-RREH-rah. I started jogging, but my knees feel sore after each run.
B

Puede que estés aumentando el ritmo o la distancia demasiado rápido.

PWEH-deh keh ehs-TEHS ow-mehn-TAHN-doh el REET-moh oh lah dees-TAHN-syah deh-mah-SYAH-doh RRAH-pee-doh. You may be increasing your pace or distance too quickly.
A

Quería mejorar rápido, así que me esforcé demasiado.

keh-REE-ah meh-hoh-RAHR RRAH-pee-doh, ah-SEE keh meh ehs-fohr-SEH deh-mah-SYAH-doh. I wanted to improve fast, so I pushed myself too hard.
B

Eso puede causar una lesión si tu cuerpo todavía no se ha adaptado.

EH-soh PWEH-deh kow-SAHR oo-nah leh-SYOHN see too KWEHR-poh toh-dah-VEE-ah noh seh ah ah-dahp-TAH-doh. That can lead to injury if your body has not adapted.
A

¿Debería hacer la rutina más suave y añadir estiramientos?

deh-beh-REE-ah ah-SEHR lah roo-TEE-nah mahs SWAH-beh ee ah-nyah-DEER ehs-tee-rah-MYEHN-tohs? Should I make the routine lighter and add stretching?
B

Los días de descanso y las carreras más cortas le darían tiempo a tu cuerpo para recuperarse.

lohs DEE-ahs deh dehs-KAHN-soh ee lahs kah-RREH-rahs mahs KOR-tahs leh dah-REE-ahn TYEHM-poh ah too KWEHR-poh pah-rah reh-koo-peh-RAHR-seh. Rest days and shorter runs would give your body time to recover.
A

Tal vez mi objetivo debería ser la constancia, no la velocidad.

tahl behs mee ob-heh-TEE-boh deh-beh-REE-ah sehr lah kohns-TAHN-syah, noh lah beh-loh-see-DAHD. Maybe my goal should be consistency, not speed.
B

Eso es más realista para alguien que acaba de empezar a correr.

EH-soh ehs mahs rreh-ah-LEES-tah pah-rah ahl-GYEHN keh ah-KAH-bah deh ehm-peh-SAHR ah koh-RREHR. That is more realistic for a new runner.
A

Un ritmo más suave, con pausas para caminar, sería un plan mejor.

oon REET-moh mahs SWAH-beh, kohn POW-sahs pah-rah kah-mee-NAHR, seh-REE-ah oon plahn meh-HOR. An easier pace, with walking breaks, would be a better plan.
B

Un pasatiempo debería cuidar tu salud, no dañarla.

oon pah-sah-TYEHM-poh deh-beh-REE-ah koo-ee-DAHR too sah-LOOD, noh dah-NYAHR-lah. A hobby should support your health, not damage it.

Word by Word

Empecé Empecé means “I started” in Empecé a correr. It states that the speaker began the activity of running. A useful pattern is Empecé a + infinitive for saying that you started doing something.
a In Empecé a correr, a introduces the activity that was started. Together with empezar, it connects the verb to an infinitive. A reusable pattern is empezar a + infinitive.
correr Correr means “to run” in Empecé a correr. It names the activity the speaker started. The same infinitive can follow empezar a when describing a newly started activity.
pero Pero means “but” and introduces a contrast between starting to run and having sore knees. It connects two opposing points in Empecé a correr, pero me duelen las rodillas. Use pero to contrast one statement with another.
me In me duelen las rodillas, me marks the person experiencing the pain. The sentence literally presents the knees as hurting to the speaker. A reusable pattern for physical sensations is me + verb + body part.
duelen Duelen means “hurt” or “ache” in me duelen las rodillas. The form refers to the knees that are causing the sensation of pain. Use me duelen with a plural body part when describing something that hurts.
las Las means “the” in las rodillas and identifies a feminine plural noun. Here it refers to the speaker’s knees as a specific body part. It is used before plural feminine nouns such as rodillas.
rodillas Rodillas means “knees” in las rodillas. It is the body part described as hurting after each run. A useful pattern for physical discomfort is me duelen + body part.
después Después means “after” or “afterward” in después de cada carrera. It places the knee pain after the runs. The common time expression is después de + noun or infinitive.
de In después de cada carrera, de completes the expression meaning “after each run.” It links después to the event that follows. Use después de before a noun or an infinitive when describing what happens afterward.
cada Cada means “each” in cada carrera. It presents the pain as happening after every individual run. A reusable pattern is cada + singular noun.
carrera Carrera means “run” in después de cada carrera. Here it refers to one running session, not necessarily a competition. The phrase cada carrera describes repeated individual runs.
Puede In Puede que estés aumentando el ritmo, puede expresses possibility: “you may be increasing the pace.” It introduces a suggestion rather than a definite claim. A common pattern is puede que + clause.
que In Puede que estés aumentando..., que introduces the clause describing the possible situation. It connects puede to estés aumentando el ritmo o la distancia. Use puede que before a clause when presenting something as possible.
estés Estés helps express the possible ongoing situation in Puede que estés aumentando. After puede que, this form introduces what the other person may currently be doing. The reusable construction is puede que + estés + gerund.
aumentando Aumentando means “increasing” in estés aumentando el ritmo o la distancia. It describes the ongoing raising of the pace or distance. A useful pattern is estar + gerund for an activity in progress.
el El means “the” in el ritmo and identifies a masculine singular noun. Here it refers to the runner’s pace as a specific aspect of the routine. It is used before singular masculine nouns such as ritmo.
ritmo Ritmo means “pace” in aumentando el ritmo. It refers to how fast the person runs. A useful pattern is aumentar el ritmo when describing an increase in running pace.
o O means “or” in el ritmo o la distancia. It presents two possible things that may be increasing. Use o to connect alternatives in a sentence.
la La means “the” in la distancia and identifies a feminine singular noun. Here it introduces the specific distance of the runs. It is used before singular feminine nouns such as distancia.
distancia Distancia means “distance” in aumentando el ritmo o la distancia. It refers to how far the person runs. A reusable pattern is aumentar la distancia when describing longer exercise sessions.
demasiado Demasiado means “too” or “excessively” in demasiado rápido. It shows that the increase is beyond a suitable level. A common pattern is demasiado + description to express an excessive degree.
rápido Rápido means “quickly” in aumentando ... demasiado rápido. It describes the speed at which the pace or distance is being increased. Together with demasiado, it warns that the change is happening too fast.
Quería Quería means “I wanted” in Quería mejorar rápido. It explains the speaker’s intention behind pushing for quick improvement. A useful pattern is quería + infinitive for describing what someone wanted to do.
mejorar Mejorar means “to improve” in Quería mejorar rápido. It names the change the speaker wanted to achieve. The pattern querer or quería + infinitive is useful for expressing an intention.
así In así que me esforcé demasiado, así helps introduce the result of the previous idea. The whole expression así que means “so,” connecting the wish to improve quickly with the excessive effort. Use así que to introduce a consequence.
esforcé In me esforcé demasiado, esforcé expresses that the speaker pushed themself or worked too hard. The reflexive form me esforcé presents the speaker as the person making the effort. A useful pattern is esforzarse demasiado when describing excessive effort.
Eso Eso means “that” in Eso puede causar una lesión. It refers back to the excessive effort just mentioned. Use eso to point to a previously described action, situation, or result.
causar Causar means “to cause” in puede causar una lesión. It describes the possibility that excessive effort may produce an injury. A reusable pattern is causar + noun for describing a cause-and-effect relationship.
una Una means “a” or “an” in una lesión and introduces one non-specific feminine noun. Here it presents an injury as a possible result. It is used before singular feminine nouns such as lesión.
lesión Lesión means “injury” in puede causar una lesión. It names the physical harm that may result if the body has not adapted. A useful pattern is causar una lesión when discussing an action that may lead to injury.
si Si means “if” in si tu cuerpo todavía no se ha adaptado. It introduces the condition under which an injury may occur. Use si to connect a possible result with its condition.
tu Tu means “your” in tu cuerpo. It identifies the body as belonging to the person being addressed. It is placed directly before the noun it describes.
cuerpo Cuerpo means “body” in tu cuerpo todavía no se ha adaptado. It is the body that is still adapting to the routine. A common pattern is hablar de cómo el cuerpo se adapta to describe physical adjustment.
todavía Todavía means “still” or “yet” in todavía no se ha adaptado. It shows that the adaptation has not happened up to this point. Together with no, it commonly expresses that something has not happened yet.
no No means “not” in todavía no se ha adaptado. It negates the idea that the body has adapted. It normally appears directly before the verb phrase being negated.
se In se ha adaptado, se forms the reflexive expression meaning that the body has adapted. It connects the action of adapting with the body itself. The reusable pattern is el cuerpo se adapta when talking about the body adjusting.
ha Ha works with adaptado in se ha adaptado to express that the body has adapted. It is the auxiliary in this completed-result expression. A useful pattern is ha + participle when describing something that has happened.
adaptado Adaptado means “adapted” in se ha adaptado. It describes the body becoming accustomed to the running routine. With ha, the phrase se ha adaptado refers to the body’s adaptation up to now.
Debería Debería means “should” in Debería hacer la rutina más suave. It introduces the speaker’s question about a sensible change to the routine. A useful pattern is debería + infinitive when asking or suggesting what would be advisable.
hacer In hacer la rutina más suave, hacer means “make” rather than simply “do.” It describes changing the routine so that it becomes gentler. The pattern hacer + noun + más + description expresses making something more a certain way.
rutina Rutina means “routine” in hacer la rutina más suave. It refers to the speaker’s regular running and exercise plan. A useful pattern is cambiar or hacer la rutina + description when discussing adjustments.
más Más means “more” in más suave. It increases the degree of the description and helps express “gentler” or “lighter.” The pattern más + description is used to compare or adjust intensity.
suave Suave means “gentle,” “easy,” or “light” in hacer la rutina más suave. It describes a routine with less intensity. The phrase más suave is useful when recommending a gentler version of an activity.
y Y means “and” in hacer la rutina más suave y añadir estiramientos. It connects two suggested changes to the routine. Use y to join coordinated actions or ideas.
añadir Añadir means “to add” in añadir estiramientos. It describes including stretching as another part of the routine. A useful pattern is añadir + noun when saying what to include.
estiramientos Estiramientos means “stretching” or “stretches” in añadir estiramientos. It refers to stretching exercises added to the routine. The pattern añadir estiramientos is useful when discussing exercise preparation or recovery.
Los Los means “the” in Los días de descanso and introduces a masculine plural noun phrase. Here it identifies the rest days being recommended. It is used before plural masculine nouns such as días.
días Días means “days” in Los días de descanso. It refers to days reserved for resting from running. A useful pattern is días de + noun to describe what particular days are for.
descanso Descanso means “rest” in días de descanso. It specifies that these are days for resting rather than running. The phrase día de descanso is commonly used for a planned rest day.
carreras Carreras means “runs” in las carreras más cortas. It refers to multiple running sessions. The phrase carreras más cortas describes sessions with less distance or duration.
cortas Cortas means “shorter” in carreras más cortas. It describes the runs as shorter than the current ones. It agrees with the feminine plural noun carreras.
le In le darían tiempo a tu cuerpo, le marks the body as the recipient of the time being given. The phrase a tu cuerpo makes that recipient explicit. A useful pattern is le darían + noun + a + person or thing.
darían Darían means “would give” in le darían tiempo a tu cuerpo. It presents the rest days and shorter runs as a possible way to give the body recovery time. A useful pattern is dar tiempo a + person or thing.
tiempo Tiempo means “time” in darían tiempo a tu cuerpo para recuperarse. It refers to the period needed for the body to recover. The reusable expression is dar tiempo a alguien o algo para + infinitive.
para In tiempo ... para recuperarse, para introduces the purpose of the time: recovery. It links the available time with the action that can happen during it. A common pattern is tiempo para + infinitive.
recuperarse Recuperarse means “to recover” in para recuperarse. The reflexive ending presents the body as returning to a better condition. A useful pattern is dar tiempo para recuperarse when discussing recovery after effort.
Tal vez Tal vez as a whole means “maybe” or “perhaps” in Tal vez mi objetivo debería ser la constancia. Tal contributes the idea of “such,” and vez contributes “time” or “occasion,” but together they form the expression for possibility. Use Tal vez before a statement when presenting an idea tentatively.
mi Mi means “my” in mi objetivo. It shows that the goal belongs to the speaker. It is placed directly before the noun it describes.
objetivo Objetivo means “goal” in mi objetivo debería ser la constancia. It names what the speaker aims to achieve through the running routine. A useful pattern is mi objetivo es or debería ser + noun or infinitive.
ser Ser means “to be” in debería ser la constancia. It links the speaker’s goal with what that goal should consist of. A reusable pattern is debería ser + noun when identifying a recommended goal.
constancia Constancia means “consistency” in mi objetivo debería ser la constancia. It refers to continuing the routine regularly rather than focusing only on speed. It can be used after objetivo debería ser to name a desired quality or result.
velocidad Velocidad means “speed” in no la velocidad. It names the quality the speaker decides not to make the main goal. The phrase no ..., sino ... can be used in other contexts to contrast what is not important with what is.
es Es means “is” in Eso es más realista. It links Eso with the description más realista. Use es to identify or describe a situation.
realista Realista means “realistic” in Eso es más realista. It evaluates consistency as a more achievable goal for a new runner. The pattern es más realista para + person or situation is useful for comparing options.
alguien Alguien means “someone” in para alguien que acaba de empezar a correr. It refers generally to a person without identifying them. A useful pattern is alguien que + clause when describing a person by what they do or have experienced.
acaba In acaba de empezar a correr, acaba helps express that someone has just started running. The construction refers to a very recent action. A reusable pattern is acabar de + infinitive for saying that something has just happened.
empezar Empezar means “to start” in acaba de empezar a correr. It identifies the recent beginning of the running activity. A useful pattern is empezar a + infinitive, as in empezar a correr.
Un Un means “a” or “an” in Un ritmo más suave. It introduces one non-specific masculine singular noun phrase. It is used before singular masculine nouns such as ritmo.
con Con means “with” in con pausas para caminar. It adds walking breaks as an accompanying part of the running plan. Use con + noun to say what is included or present together with something.
pausas Pausas means “breaks” in pausas para caminar. It refers to short periods when the runner stops running and walks. A useful pattern is pausas para + infinitive to describe the purpose of breaks.
caminar Caminar means “to walk” in pausas para caminar. It explains what the walking breaks are for. The pattern pausas para + infinitive identifies the activity done during a break.
sería Sería means “would be” in sería un plan mejor. It presents the easier pace as a proposed or hypothetical plan. A useful pattern is sería + noun when making a suggestion.
plan Plan means “plan” in sería un plan mejor. It refers to the adjusted running routine being proposed. A useful pattern is un plan para + infinitive when describing what a plan is intended to do.
mejor Mejor means “better” in un plan mejor. It evaluates the new plan as preferable to the current approach. The pattern un plan mejor is useful when comparing possible arrangements.
pasatiempo Pasatiempo means “hobby” in Un pasatiempo debería cuidar tu salud. It refers to an activity someone does for enjoyment, such as running. A useful pattern is un pasatiempo que + verb when describing what a hobby does.
cuidar Cuidar means “to take care of” or “to support” in debería cuidar tu salud. It describes a hobby’s positive effect on the person’s health. A useful pattern is cuidar + noun when saying what someone or something takes care of.
salud Salud means “health” in cuidar tu salud. It refers to the person’s physical well-being. The phrase cuidar la salud is useful when talking about actions that protect or support well-being.
dañarla Dañarla means “to damage it” in no dañarla. The final -la refers back to la salud, so the hobby should not harm health. A useful pattern is no + infinitive when stating what should not happen.

Grammar Points

doler + pronombre indirecto + sustantivo

Me duelen las rodillas.

meh DWEH-len lahs roh-DEE-yahs.

My knees hurt.

Con doler, la parte del cuerpo funciona como sujeto y el verbo concuerda: duelen porque rodillas es plural.

querer en imperfecto + infinitivo

Quería mejorar.

keh-REE-ah meh-hoh-RAHR.

I wanted to improve.

El imperfecto quería expresa una intención o deseo que estaba vigente en ese momento.

Spanish Vocabulary

aumentar verb
ow-mehn-TAHR to increase aumentando
carrera noun
kah-RREH-rah run
correr verb
koh-RREHR to run
demasiado adv
deh-mah-SYAH-doh too much; excessively
distancia noun
dees-TAHN-syah distance
doler verb
doh-LEHR to hurt duelen
empezar verb
ehm-peh-SAHR to start Empecé
mejorar verb
meh-hoh-RAHR to improve
querer verb
keh-REHR to want Quería
rápido adv
RRAH-pee-doh quickly; fast
ritmo noun
REET-moh pace
rodilla noun
roh-DEE-yah knee rodillas

Quiz

Spelling

Tap the letters to spell the word.

run

Show Answercarrera

knee

Show Answerrodillas

to start

Show AnswerEmpecé

pace

Show Answerritmo