Adjusting a jogging routine for sore knees | Learn Japanese in English

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

EN → JA / Level: B1

About This Lesson

Use Adjusting a jogging routine for sore knees to practice Japanese conversation, pronunciation, vocabulary, grammar, and quizzes.

Dialogue

A

ジョギングを始めましたが、走るたびに膝が痛みます。

JOH-gin-goo oh hah-jee-MAY-mah-SHEE-tah-gah, hah-SHEE-roo tah-BEE-nee HEE-zah gah ee-tah-MEE-mahs. I started jogging, but my knees feel sore after each run.
B

ペースや距離を上げるのが早すぎるのかもしれません。

PAY-soo yah KYOH-ree oh ah-GAY-roo noh-gah hah-yah-soo-GEE-roo noh-kah moh-shee-RAY-mah-SEN. You may be increasing your pace or distance too quickly.
A

早く上達したかったので、無理をしすぎました。

HAH-yah-koo JOH-tah-tsoo shee-tah-kah-TAH noh-day, MOO-ree oh shee-soo-GEE-mah-SHEE-tah. I wanted to improve fast, so I pushed myself too hard.
B

体がまだ慣れていないと、けがにつながることがあります。

KAH-rah-dah gah mah-dah nah-RAY-tay ee-NAI-toh, KAY-gah nee tsoo-nah-GAH-roo koh-toh gah ah-ree-MAHS. That can lead to injury if your body has not adapted.
A

練習を軽くして、ストレッチも加えたほうがいいですか。

REN-shoo oh KAH-roo-koo shee-tay, soo-toh-RET-chee moh KOO-wah-eh-tah hoh-gah EE-dess-kah. Should I make the routine lighter and add stretching?
B

休む日を作って、短い距離を走れば、体が回復する時間を取れます。

YAH-soo-moo HEE oh tsoo-KOOT-tay, TAHN-kah-ee KYOH-ree oh hah-SHEE-ray-bah, KAH-rah-dah gah KAI-fuh-koo soo-roo JEE-kahn oh toh-RAY-mahs. Rest days and shorter runs would give your body time to recover.
A

目標は速さではなく、続けることにしたほうがよいかもしれません。

MOH-koo-HYOH wa hah-yah-sah day-wah nah-koo, tsoo-zoo-KAY-roo koh-toh nee shee-tah hoh-gah yoh-ee kah moh-shee-RAY-mah-SEN. Maybe my goal should be consistency, not speed.
B

それは走り始めたばかりの人にとって、より現実的です。

SOH-ray wa hah-SHEE-ree hah-jee-MAY-tah bah-kah-ree noh HEE-toh nee toh-TAY, yoh-ree gen-jee-tsoo-TEH-kee dess. That is more realistic for a new runner.
A

歩く時間をはさみながら、もっとゆっくりしたペースで走るほうがよい計画です。

ah-ROO-koo JEE-kahn oh hah-sah-MEE nah-gah-rah, MOHT-toh YOOK-koo-ree shee-tah PAY-soo day hah-SHEE-roo hoh-gah yoh-ee kay-KAH-koo dess. An easier pace, with walking breaks, would be a better plan.
B

趣味は健康を支えるものであって、害を与えるものではありません。

SHOO-mee wa KEN-koh oh sah-sah-eh-roo moh-noh day ah-TAY, GUY oh ah-tah-eh-roo moh-noh day-wah ah-ree-mah-SEN. A hobby should support your health, not damage it.

Word by Word

ジョギング ジョギング means jogging here, the activity that the speaker has started. It is used as the object in ジョギングを始めました. A common reuse pattern is an activity followed by を始める when describing a new hobby.
を を marks ジョギング as the activity that was started in ジョギングを始めました. It commonly marks the object of an action. Use it when saying that someone starts, practices, or changes an activity.
始めました 始めました means started in this polite past statement. It is the polite past form of 始める and describes the beginning of jogging. A common reuse pattern is an activity followed by を始めました when reporting a new routine.
が が connects 始めました with the following problem and means but in this dialogue. It introduces a contrast between starting jogging and having sore knees. A clause followed by が is useful when giving a contrasting fact politely.
走る 走る means run in 走るたびに. Its plain form appears before たびに to describe every occasion of running. A common reuse pattern is an action in the plain form followed by たびに for a repeated situation.
たび たび means each time in 走るたびに. Together with に, it turns running into a repeated time reference: every time the speaker runs. Use the pattern an action followed by たびに when describing something that happens repeatedly.
に に marks each occasion in 走るたびに, completing the meaning every time someone runs. Here it is part of the fixed time expression with たび. Use it after たび when linking a repeated event to its result.
膝 膝 means knee, the body part that hurts after running. In 膝が痛みます, it is the part experiencing the pain. A common reuse pattern is a body part followed by が and a word describing pain.
痛みます 痛みます means aches or hurts in 膝が痛みます. It is the polite form of 痛む and describes physical pain in the knees. Use it when reporting a bodily area that is causing discomfort, especially in a health conversation.
ペース ペース means pace, or the speed at which the person runs. The dialogue discusses changing it together with 距離. It is useful when talking about adjusting the intensity of an exercise routine.
や や links examples in ペースや距離, meaning pace and distance among the things that may be increased. It presents a list without necessarily stating that the list is complete. Use や between items when giving examples or a partial list.
距離 距離 means distance in the running routine. In 距離を上げる, it is the amount of ground the runner covers and is presented as something that may be increased too quickly. Use it when discussing how far someone runs.
上げる 上げる means increase in 距離を上げる and refers to increasing the distance or pace. It is the plain form used before の in 上げるのが早すぎる. A common reuse pattern is a measurable activity amount followed by を上げる.
の の turns 上げる into a noun-like action in 上げるのが早すぎる, allowing the speaker to evaluate the act of increasing the pace or distance. Here it links the action to が and the evaluation that follows. Use the pattern an action followed by のが when describing or judging an action.
早すぎる 早すぎる means too quickly here: the increase in pace or distance happens faster than the body can handle. It combines the idea of being quick with すぎる, meaning excessively so. Use it after an action or description when saying that something happens too fast.
かもしれません かもしれません expresses a polite possibility in this advice: the increase may be happening too quickly. It avoids presenting the explanation as certain. Use a statement followed by かもしれません when offering a tentative opinion or possibility.
早く 早く means quickly in 早く上達したかった. It describes how fast the speaker wanted to improve. It is the adverbial form of 早い and commonly comes before an action or change that someone wants to happen quickly.
上達したかった 上達したかった means wanted to improve in this explanation of the speaker's motivation. It is the past desire form of 上達する, showing that the wish existed before the speaker overexerted himself. Use an action followed by たかった when explaining what someone wanted to do.
ので ので means because in 早く上達したかったので. It introduces the reason for pushing oneself too hard. A reason followed by ので is useful when giving an explanation in a relatively gentle or matter-of-fact way.
無理 無理 means overexertion or forcing oneself in 無理をしすぎました. In this context it does not mean that something is impossible; it refers to demanding too much from the body. A common reuse pattern is 無理をする when describing excessive effort.
しすぎました しすぎました means did too much or overdid it in 無理をしすぎました. Together with 無理を, it says that the speaker forced himself excessively, and it is the polite past form of しすぎる. Use an action followed by すぎました when admitting that an action was done excessively.
体 体 means body in 体がまだ慣れていない. It is the body that has not yet adapted to the running routine. Use it when discussing physical condition, recovery, or how exercise affects someone physically.
まだ まだ means still or not yet in 体がまだ慣れていない. It shows that adaptation has not been completed at this point. A common reuse pattern is まだ followed by a negative expression when saying that something has not happened yet.
慣れて 慣れて means become accustomed or adapted in 慣れていない. This te-form combines with いない to describe a continuing state of not being accustomed to the routine. Use it when talking about a person or body adapting to an activity or condition.
いない いない means is not or has not in 慣れていない. With 慣れて, it says that the body has not yet reached an adapted state. The pattern an action in te-form followed by いない commonly describes an action or state that has not occurred or is not continuing.
と と means if or when in 体がまだ慣れていないと. It introduces the condition under which injury may result. Use a condition followed by と when presenting a possible result that follows from that condition.
けが けが means injury in けがにつながることがあります. It refers to physical harm that may result from increasing the routine too quickly. Use it when discussing the possible physical consequences of exercise or an accident.
つながる つながる means lead to or result in in けがにつながる. It connects the body's lack of adaptation with the possible result of injury. A common reuse pattern is a cause or condition followed by につながる when describing a consequence.
こと こと turns けがにつながる into an event or possibility in けがにつながることがあります. The full pattern says that there are cases in which this result can occur. Use an action or clause followed by ことがあります when describing something that sometimes happens.
あります あります means there are or can occur in ことがあります. Here it presents injury as a possible occurrence rather than a guaranteed result. It is the polite form of ある and commonly appears after こと when discussing possible events.
練習 練習 means practice or training routine in 練習を軽くして. Here it refers to the runner's exercise routine, which the speaker considers making less intense. Use it when discussing practice or training and how it should be adjusted.
軽く 軽く means lightly or with less intensity in 練習を軽くして. It describes reducing the burden of the practice routine. It is the adverbial form of 軽い and is useful in the pattern somethingを軽くする when reducing intensity.
して して means make or do and in 練習を軽くして、ストレッチも加えたほうがいいですか. It links making the routine lighter with adding stretching. It is the te-form of する, and a te-form commonly connects successive actions.
ストレッチ ストレッチ means stretching, an additional activity proposed for the exercise routine. In ストレッチも加えたほうがいいですか, it is something the speaker is considering adding. Use it when discussing stretching as part of preparation, exercise, or recovery.
も も means also in ストレッチも. It adds stretching to the other proposed adjustment of making the routine lighter. Use it after a noun when including that item as an additional part of a plan.
加えた 加えた means added in ストレッチも加えたほうがいいですか. It is the plain past form of 加える, used here inside advice about whether adding stretching would be better. A common reuse pattern is an item followed by を加える when adding something to a routine or plan.
ほうがいいですか ほうがいいですか asks whether one option would be better. In 加えたほうがいいですか, ほう presents the option, が marks the preferred option, いい evaluates it as good or better, です makes the question polite, and か makes it a question. Use an action followed by ほうがいいですか when asking for practical advice.
休む 休む means rest or take a break in 休む日. It describes taking days away from running so the body can recover. Use it when planning time without an activity or when recommending a break.
日 日 means day in 休む日, referring to a scheduled day for rest. Together with 休む, it identifies a day without running. Use it after an activity or state to describe what kind of day it is.
作って 作って means make or create and in 休む日を作って. Here it means setting aside or creating rest days in the schedule. It is the te-form of 作る and connects this scheduling action with the following running plan.
短い 短い means short in 短い距離. It describes a reduced running distance. Use it before a noun when specifying that the length or duration is limited.
走れば 走れば means if one runs or by running in 短い距離を走れば. It presents running a shorter distance as a condition for giving the body recovery time. It is the conditional form of 走る and is useful when linking a proposed action to its result.
回復する 回復する means recover in 回復する時間. It describes the body returning to a better condition after exercise. Use it when discussing physical recovery and the time or actions that allow it.
時間 時間 means time in 回復する時間. It is the time needed for the body to recover. A common reuse pattern is a purpose or action placed before 時間 when describing time reserved for something.
取れます 取れます means can take or can secure in 時間を取れます. Here it says that the proposed routine can provide time for recovery. It is the polite potential form of 取る and commonly appears with 時間を取る when discussing available time.
目標 目標 means goal in 目標は速さではなく、続けることにしたほうがよいかもしれません. It refers to what the runner chooses to prioritize. Use it when discussing the result or standard that someone is aiming for.
は は marks 目標 as the topic in 目標は速さではなく、続けること. It frames the sentence as a statement about the goal and helps set up the contrast with speed. Use it after a topic when explaining or changing what is being prioritized.
速さ 速さ means speed in 速さではなく. It is the noun form of 速い and names the quality that the speaker decides not to make the goal. Use it when comparing how fast an activity is with another priority.
ではなく ではなく means not speed but rather continuing in 速さではなく、続けること. In this construction, で links 速さ into the contrast, は highlights it, and なく supplies the negative part; together they reject speed as the chosen priority. Use the pattern one optionではなく、another option when contrasting two priorities.
続ける 続ける means continue or keep doing in 続けること. It identifies maintaining the running habit as the alternative to focusing on speed. Use it with an activity when describing a habit that should be maintained over time.
した した means made or decided in ことにした. Together with に, it says that the speaker decided to make continuing the goal. It is the plain past form of する, and the pattern somethingにした is useful when reporting a decision or choice.
ほうがよい ほうがよい means should or would be better in 続けることにしたほうがよい. Here ほう presents the option, が marks it, and よい evaluates that option as preferable; the whole construction recommends choosing consistency as the goal. Use an action followed by ほうがよい when giving advice in a somewhat formal style.
それ それ means that in それは走り始めたばかりの人にとって、より現実的です. It refers back to the idea of prioritizing consistency rather than speed. Use it when pointing to a previously mentioned idea, plan, or situation.
走り始めた 走り始めた means started running in 走り始めたばかり. It describes the beginning of the person's running experience. The pattern an action stem followed by 始める is useful when describing the start of an activity.
ばかり ばかり means just or only recently in 走り始めたばかり. It shows that the person started running a short time ago. Use an action in the past form followed by ばかり when describing something that happened recently.
人 人 means person in 走り始めたばかりの人. It refers generally to someone who has only recently started running. Use it after a description when identifying a person by their experience or situation.
にとって にとって means for or from the perspective of in 走り始めたばかりの人にとって. Here に marks the person whose perspective is considered, and とって forms the expression of perspective; together they say for a new runner. Use a person or group followed by にとって when judging what is suitable or realistic for them.
より より means more in より現実的です. It marks a comparison and says that the plan is more realistic than the alternative being discussed. Use より before a quality when making a comparison.
現実的 現実的 means realistic in より現実的です. It evaluates the slower, consistent approach as practical for someone new to running. Use it when judging whether a plan or expectation fits the actual situation.
です です makes 現実的です a polite statement meaning is realistic. It functions as the polite copula after the descriptive word 現実的. Use it to state an evaluation politely.
歩く 歩く means walk in 歩く時間をはさみながら. It identifies walking as the activity inserted between running periods. Use it before a noun such as 時間 when describing time spent walking.
はさみながら はさみながら means while inserting or taking in 歩く時間をはさみながら. Here it describes inserting walking periods into the running routine while continuing the overall plan. It is based on はさむ with ながら, a pattern used for an action performed while another activity continues.
もっと もっと means more in もっとゆっくりしたペース. It increases the degree of slowness being proposed. Use it before a description when asking for or describing a greater change.
ゆっくりした ゆっくりした describes a slower or easier pace in もっとゆっくりしたペース. It presents running at a reduced speed as part of the better plan. Use it before ペース when describing a pace that is not fast or demanding.
で で marks the manner in ペースで走る: running at a particular pace. It connects the pace with the way the running is carried out. Use a manner or method followed by で when describing how an action is performed.
計画 計画 means plan in よい計画です. It refers to the proposed running routine with a slower pace and walking breaks. Use it when discussing an organized way to carry out an activity.
趣味 趣味 means hobby in 趣味は健康を支えるものであって. It is the general subject of the statement about how a hobby should affect health. Use it when discussing a leisure activity that someone chooses to enjoy regularly.
健康 健康 means health in 健康を支える. It is the condition that the hobby should help maintain. Use it when discussing the beneficial or harmful effects of an activity on someone's physical condition.
支える 支える means support in 健康を支える. Here it means that a hobby should help maintain or protect health. A common reuse pattern is somethingを支える when describing what an action or thing helps maintain.
もの もの means something or a thing in 健康を支えるものであって. It presents the hobby as something characterized by supporting health. Use it after a clause when describing what kind of thing something is.
であって であって connects the positive description 健康を支えるもの with the following contrast. It means being or being such a thing, while leaving the statement open for the next description. Use it when linking a description to another description or contrast in a formal statement.
害 害 means harm or damage in 害を与える. It refers to a negative effect that the hobby should not cause to health. Use it when discussing harmful effects or damage caused to a person or condition.
与える 与える means give or cause in 害を与える. In this context, it means cause harm rather than simply hand something to someone. Use it with a harmful effect as the object when describing what an action causes.
ではありません ではありません means is not in 害を与えるものではありません. In this construction, で links the description to the copula, は highlights the contrast, あり supplies the being part, and ませ and ん together form the polite negative; as a whole, it says that the hobby is not something that causes harm. Use it to make a polite negative statement about what something is.

Grammar Points

〜たびに

走るたびに、膝が痛みます。

hah-SHEE-roo tah-BEE-nee, HEE-zah gah ee-tah-MEE-mahs.

Every time I run, my knees hurt.

「〜たびに」は、同じことが起こるたびに、別のことも起こるときに使います。

〜ながら

歩く時間をはさみながら、続けます。

ah-ROO-koo JEE-kahn oh hah-sah-MEE nah-GAH-rah, tsoo-zoo-KAY-mahs.

I continue while taking walking breaks.

「〜ながら」は、二つの動作を同時に行うことを表します。

Japanese Vocabulary

ジョギング noun
JOH-gin-goo jogging
ペース noun
PAY-soo pace
距離 noun
KYOH-ree distance
始める verb
hah-jee-MAY-roo to start 始めました
上げる verb
ah-GAY-roo to raise; to increase
上達する verb
joh-tah-tsoo soo-ROO to improve; to get better
早すぎる adj
hah-yah-soo-GEE-roo too fast; too quickly
走るたびに phrase
hah-SHEE-roo tah-BEE-nee after every run; every time one runs
体 noun
KAH-rah-dah body
痛む verb
ee-TAH-moo to hurt; to ache 痛みます
膝 noun
HEE-zah knee
無理をする phrase
MOO-ree oh soo-ROO to push oneself too hard 無理をしすぎました

Quiz

Spelling

Tap the letters to spell the word.

too fast; too quickly

Show Answer早すぎる

to hurt; to ache

Show Answer痛みます

after every run; every time one runs

Show Answer走るたびに

to start

Show Answer始めました