About This Lesson
Use Adjusting a Jogging Routine After Knee Discomfort to practice Chinese conversation, pronunciation, vocabulary, grammar, and quizzes.
Dialogue
A
我开始慢跑了，但是每次跑完后膝盖都觉得酸痛。
Wǒ kāishǐ mànpǎo le, dànshì měi cì pǎo wán hòu xīgài dōu juéde suāntòng. I started jogging, but my knees feel sore after each run.
B
你可能把速度或距离增加得太快了。
Nǐ kěnéng bǎ sùdù huò jùlí zēngjiā de tài kuài le. You may be increasing your pace or distance too quickly.
A
我想进步得快一点，所以把自己逼得太狠了。
Wǒ xiǎng jìnbù de kuài yìdiǎn, suǒyǐ bǎ zìjǐ bī de tài hěn le. I wanted to improve fast, so I pushed myself too hard.
B
如果你的身体还没有适应，这可能会导致受伤。
Rúguǒ nǐ de shēntǐ hái méiyǒu shìyìng, zhè kěnéng huì dǎozhì shòushāng. That can lead to injury if your body has not adapted.
A
我应该把训练安排得轻松一些，再加上拉伸吗？
Wǒ yīnggāi bǎ xùnliàn ānpái de qīngsōng yìxiē, zài jiāshàng lāshēn ma? Should I make the routine lighter and add stretching?
B
安排休息日并缩短跑步距离，可以给你的身体恢复的时间。
Ānpái xiūxīrì bìng suōduǎn pǎobù jùlí, kěyǐ gěi nǐ de shēntǐ huīfù de shíjiān. Rest days and shorter runs would give your body time to recover.
A
也许我的目标应该是坚持，而不是速度。
Yěxǔ wǒ de mùbiāo yīnggāi shì jiānchí, ér búshì sùdù. Maybe my goal should be consistency, not speed.
B
对于刚开始跑步的人来说，这更现实。
Duìyú gāng kāishǐ pǎobù de rén lái shuō, zhè gèng xiànshí. That is more realistic for a new runner.
A
放慢速度，中间走一走，会是更好的计划。
Fàngmàn sùdù, zhōngjiān zǒu yì zǒu, huì shì gèng hǎo de jìhuà. An easier pace, with walking breaks, would be a better plan.
B
爱好应该有助于你的健康，而不是损害它。
Àihào yīnggāi yǒuzhùyú nǐ de jiànkāng, ér búshì sǔnhài tā. A hobby should support your health, not damage it.Word by Word
我
“我” refers to the speaker, meaning “I” in this dialogue. It is the subject of “我开始慢跑了” and “我想进步得快一点”. Use it before a verb or description when talking about yourself.
开始
“开始” means to start an activity, here starting jogging. In “我开始慢跑了”, it comes before the activity “慢跑”. Use “开始” before an action or activity when something begins.
慢跑
“慢跑” means jogging, the light running activity discussed in the lesson. In “开始慢跑”, it follows “开始” as the activity that begins. Use it when describing a steady, relatively slow form of running.
了
The “了” in “我开始慢跑了” marks a new situation: the speaker has now started jogging. It appears at the end of the sentence and emphasizes the change from not jogging to jogging. Use this sentence-final pattern when reporting a newly changed situation.
但是
“但是” introduces a contrast: the speaker started jogging, but then describes sore knees. It connects “我开始慢跑了” with the contrasting result “每次跑完后膝盖都觉得酸痛”. Use it between two statements when the second one differs from or limits the first.
每次
“每次” means “each time” and shows that the knee soreness happens after every run. Here it begins the time phrase “每次跑完后”. Use it before an action or event to describe what happens on every occasion.
跑完
“跑完” means finish running: “跑” is running and “完” shows that the activity is completed. In “每次跑完后”, it is followed by “后” to mean after finishing a run. Use the pattern verb + “完” when an action has been completed.
后
“后” means after in “跑完后”, referring to the time following the completed run. It follows the event “跑完” rather than standing alone here. Use the pattern event + “后” to say what happens afterward.
膝盖
“膝盖” means knee, and “膝盖都觉得酸痛” says that the speaker’s knees feel sore after running. It is the body part being discussed. Use it with words describing pain, movement, or physical condition.
都
“都” means all or both in “每次跑完后膝盖都觉得酸痛”, emphasizing that the knees feel sore each time. It commonly appears after the subject and before the verb or description. Use it with a plural subject or a repeated situation when the statement applies to every member or occasion.
觉得
“觉得” means feel or consider something to be a certain way; here it introduces the speaker’s physical feeling. In “膝盖都觉得酸痛”, it is followed by the description “酸痛”. Use it before a feeling, opinion, or judgment.
酸痛
“酸痛” describes a sore, aching feeling, specifically the condition of the knees after running. It follows “觉得” in “觉得酸痛”. Use it for muscle or body-part discomfort that feels both sore and achy.
你
“你” refers to the person being addressed, meaning “you”. In “你可能把速度或距离增加得太快了”, it is the subject of the advice. Use it before a verb or modal expression when speaking directly to someone.
可能
“可能” expresses possibility: the listener may be increasing the pace or distance too quickly. It comes before the possible action in “你可能把速度或距离增加得太快了”. Use it when giving a cautious explanation rather than stating a cause as certain.
把
“把” marks “速度或距离” as the object being affected by the action “增加”. In “把速度或距离增加得太快了”, the affected object comes before the verb. Use the “把” pattern when you want to emphasize what an action changes or affects.
速度
“速度” means speed or pace, one of the two things that may have been increased too quickly. It is one object of “增加” in “把速度或距离增加得太快了”. Use it when discussing how fast an activity is performed.
或
“或” means or and presents alternatives in “速度或距离”. It links the two possible things that may have been increased. Use it between alternatives when one possibility or the other is meant.
距离
“距离” means distance, here the length of a run. It is the second object linked by “或” in “速度或距离”. Use it when discussing how far someone travels or exercises.
增加
“增加” means increase, here raising the pace or distance of the jogging routine. In the “把” construction, it acts on “速度或距离”. Use it before the thing whose amount, level, or extent becomes greater.
得
The “得” in “增加得太快了” links the action “增加” with its degree or manner. The phrase explains how quickly the increase happened. Use verb + “得” + description to describe the degree or result of an action.
太
“太” means too or overly in “太快了”, showing that the increase was excessive. It comes before “快” to intensify the description. Use it before an adjective when a degree is more than appropriate or desired.
快
“快” means fast or quickly in “增加得太快了”. With “得”, it describes the speed of the increase rather than simply naming a running pace. Use it after “得” when describing how quickly an action happens.
想
“想” expresses wanting or intending to do something. In “我想进步得快一点”, it introduces the speaker’s aim. Use it before a verb or action when stating what you want to do.
进步
“进步” means improve or make progress, here referring to becoming better at jogging. It follows “想” in “想进步得快一点”. Use it for improvement in ability, performance, or development.
一点
“一点” means a little or somewhat in “进步得快一点”, softening the desired degree of improvement. It follows “快” and makes the goal “a little faster”. Use it after a description when asking for or describing a small amount or degree.
所以
“所以” means so or therefore and introduces the consequence of wanting to improve quickly. In “我想进步得快一点，所以把自己逼得太狠了”, the second clause explains what happened as a result. Use it to connect a reason or situation with its consequence.
自己
“自己” means oneself and refers back to the speaker in “把自己逼得太狠了”. It is the person affected by the action “逼”. Use it when the subject acts on or refers back to that same person.
逼
“逼” means push or force someone, here pushing oneself beyond a reasonable level. In “把自己逼得太狠了”, it takes “自己” as the affected object. Use it when describing pressure placed on someone to do more than they comfortably can.
狠
“狠” describes the harsh degree of the pushing in “逼得太狠了”. Together with “太”, it says the speaker pushed themselves excessively hard. Use it after “得” when describing an action as harsh or severe.
如果
“如果” introduces a condition: the possible injury applies if the body has not adapted. It begins “如果你的身体还没有适应”. Use it at the start of a conditional clause before the situation that must be considered.
的
The “的” in “你的身体” links the possessor “你” with the noun “身体”, meaning your body. It appears between the possessor and the possessed noun. Use the pattern person + “的” + noun to show possession or association.
身体
“身体” means body, here the body that has not yet adapted to the increased exercise. It is modified by “你的” in “你的身体”. Use it when discussing someone’s general physical condition or physical response.
还
“还” means still or yet in “还没有适应”, showing that adaptation has not happened up to this point. It appears before the negative expression “没有”. Use it with an ongoing or incomplete situation that remains true now.
没有
“没有” means have not or not yet before the verb “适应”. In “身体还没有适应”, it says the body has not adapted so far. Use “没有” before an action when saying that it has not happened.
适应
“适应” means adapt or get used to something, here the body becoming accustomed to the exercise. It follows “没有” in “还没有适应”. Use it when a person or body gradually becomes comfortable with a new condition, activity, or environment.
这
“这” refers to the situation just described, namely increasing the pace or distance too quickly. In “这可能会导致受伤”, it serves as the subject of the possible result. Use it to point back to a nearby situation or fact.
会
“会” expresses a possible or expected result in “这可能会导致受伤”. Together with “可能”, it makes the warning cautious rather than certain. Use it before a verb when describing what may happen.
导致
“导致” means lead to or result in, connecting the situation with the consequence “受伤”. In “会导致受伤”, it is followed by the result. Use it before a negative or positive outcome when explaining causation.
受伤
“受伤” means become injured or get hurt, the possible result of increasing the routine too quickly. It follows “导致” in “导致受伤”. Use it when talking about physical injury to a person.
应该
“应该” means should or ought to and introduces the speaker’s question about the appropriate adjustment. In “我应该把训练安排得轻松一些吗？”, it comes before the proposed action. Use it when asking for or expressing suitable advice.
训练
“训练” refers to training or the exercise routine being adjusted. In “把训练安排得轻松一些”, it is the object affected by “安排”. Use it for organized practice or exercise intended to improve ability or fitness.
安排
“安排” means arrange or plan, here arranging the training to be lighter. It appears in the “把” construction with “训练” as the affected object. Use it before an activity, schedule, or plan that is being organized.
轻松
“轻松” means easy or less demanding in “把训练安排得轻松一些”. With “得”, it describes the resulting level of the training. Use it to describe an activity, schedule, or condition that does not place too much pressure on someone.
一些
“一些” means somewhat or a little in “轻松一些”, indicating a small adjustment toward an easier routine. It follows the description “轻松”. Use it after an adjective when suggesting a moderate change in degree.
再
“再” means then or additionally in “再加上拉伸”, adding another step after making the routine lighter. It marks the next action in the proposed plan. Use it before an additional action that follows an earlier one.
加上
“加上” means add or include, here adding stretching to the lighter training routine. It is followed by the added activity “拉伸”. Use it when including one more item, action, or factor in a plan.
拉伸
“拉伸” means stretching, the additional exercise suggested for the routine. It follows “加上” as the activity being included. Use it when talking about stretching the body before or after physical activity.
吗
“吗” marks the whole sentence as a yes-or-no question in “我应该把训练安排得轻松一些，再加上拉伸吗？”. It appears at the end of the question. Use it after a statement when asking whether it is true or appropriate.
休息日
“休息日” means rest day, a day included in the routine for recovery. In “安排休息日”, it is one of the actions recommended by the speaker. Use it when discussing a planned day without strenuous training or work.
并
“并” connects two coordinated actions in “安排休息日并缩短跑步距离”. It means and, with a slightly formal or written tone. Use it between actions when both should be carried out together.
缩短
“缩短” means shorten or reduce the length of something. In “缩短跑步距离”, it acts on “跑步距离”. Use it before a time, distance, or other measurable length that is being made shorter.
跑步
“跑步” means running or to run, and “跑步距离” means the distance covered by running. It is used here as a modifier before “距离”. Use it to name running as an activity or to describe something related to running.
可以
“可以” means can or is able to, and here says that the proposed changes can give the body recovery time. It comes before “给” in “可以给你的身体恢复的时间”. Use it before a verb when describing possibility or a practical option.
给
“给” means give or provide for in “给你的身体恢复的时间”. It introduces the body as the recipient and “恢复的时间” as what is provided. Use the pattern “给” + recipient + thing when providing something for someone or something.
恢复
“恢复” means recover or regain strength, here describing what the body needs time to do. It modifies “时间” in “恢复的时间”. Use it when talking about returning to a normal or healthy condition after effort, illness, or injury.
时间
“时间” means time, here the time needed by the body to recover. In “给你的身体恢复的时间”, the phrase before it specifies what the time is for. Use it after a purpose or activity when referring to time allocated for that purpose.
也许
“也许” means maybe or perhaps and introduces a tentative change in the speaker’s goal. In “也许我的目标应该是坚持”, it comes before the subject and proposal. Use it when presenting an idea without claiming complete certainty.
目标
“目标” means goal, here the result the speaker chooses to focus on in jogging. It is modified by “我的” and followed by “应该是坚持”. Use it for an aim in exercise, study, work, or another activity.
是
“是” links the goal with what it should be: “坚持”. In “我的目标应该是坚持”, it identifies the proposed goal. Use it between a subject and the noun or phrase that identifies it.
坚持
“坚持” means persist or keep doing something, and here it is the goal of maintaining the routine consistently. It follows “是” and contrasts with “速度”. Use it when emphasizing continued effort or regular continuation over a period of time.
而不是
“而不是” presents a contrast between the chosen goal “坚持” and the rejected alternative “速度”. In the whole expression, “而” links the contrast, while “不是” negates the alternative. Use it after one choice when saying that another option is not the intended one.
对于
“对于” introduces the group from whose perspective the statement is considered: “刚开始跑步的人”. In “对于刚开始跑步的人来说”, it is followed by the person or group being discussed. Use it before a person, group, or matter when framing a viewpoint or relevance.
刚
“刚” means just or newly in “刚开始跑步的人”. It shows that the person has only recently begun running. Use it before an action when describing something that has happened very recently.
人
“人” means person or people, here referring to someone who has just started running. It is the noun modified by “刚开始跑步的”. Use it after a description to identify the person or people with that characteristic.
来说
In the whole pattern “对于刚开始跑步的人来说”, “来说” means from the perspective of or for that person. Within the expression, “来” introduces the viewpoint and “说” frames it as speaking from that viewpoint. Use this pattern before an evaluation that applies specifically to a person or group.
更
“更” means more or even more and compares the plan with the earlier, less suitable approach. In “更现实”, it increases the degree of realism. Use it before an adjective when comparing one person, choice, or situation with another.
现实
“现实” means realistic in “这更现实”, describing the proposed goal as more practical for a new runner. It follows “更” as the quality being compared. Use it to evaluate whether a goal or plan fits actual conditions.
放慢
“放慢” means slow down, here reducing the running speed. In the dialogue, it is followed by “速度” as the thing to be slowed. Use it before a pace, speed, or activity when making it slower.
中间
“中间” means in the middle or during the interval between parts of an activity. In “中间走一走”, it indicates taking a short walk during the running plan. Use it to locate an action between two times, stages, or places.
走一走
“走一走” means walk for a short while or take a little walk. In the whole expression, the repeated “走” names the action, while “一” gives it a brief, light sense. Use this pattern for a short or relaxed instance of an action, such as a walking break.
好
“好” means good, and in “更好的计划” it contributes to the meaning “better plan”. It is modified by “更” and followed by “的计划”. Use it before a noun when describing a favorable option or choice.
计划
“计划” means plan, here the revised jogging routine with a slower pace and walking breaks. It is modified by “更好的” in “更好的计划”. Use it for an intended arrangement of future actions.
爱好
“爱好” means hobby, an activity someone chooses to enjoy in free time. In “爱好应该有助于你的健康”, it is the subject of a general statement. Use it for a regular personal interest or leisure activity.
有助于
“有助于” means be helpful to or contribute to, here describing how a hobby should benefit health. In the whole expression, “有” supplies the idea of having or providing, while “助于” expresses helping toward a result. Use “有助于” before the person, condition, or result that benefits.
健康
“健康” means health in “有助于你的健康”, the condition that the hobby should support. It follows “你的” and is the object of “有助于”. Use it when discussing physical or general well-being.
损害
“损害” means damage or harm, here describing what a hobby should not do to health. It is contrasted with “有助于” in “而不是损害它”. Use it before a person’s health, interests, condition, or another thing that may be harmed.
它
“它” means it and refers back to “你的健康” in “而不是损害它”. It is the object affected by “损害”. Use it to refer to a previously mentioned non-human thing, condition, or idea.
Grammar Points
把 + 宾语 + 动词 + 得 + 补语
不要把自己逼得太狠。
Búyào bǎ zìjǐ bī de tài hěn.Don't push yourself too hard.
把 construction places the object before the verb and describes the result or degree with 得.
每次 + 动作
每次跑完，膝盖可能会酸痛。
Měi cì pǎo wán, xīgài kěnéng huì suāntòng.Each time I finish running, my knees may be sore.
每次 introduces a repeated situation and is followed by the action that happens each time.
Chinese Vocabulary
把自己逼得太狠
phrase
bǎ zìjǐ bī de tài hěn
to push oneself too hard
进步
verb
jìnbù
to improve; progress
距离
noun
jùlí
distance
可能
adv
kěnéng
possibly; may
慢跑
verb
mànpǎo
to jog
每次
det
měi cì
each time
跑完
phrase
pǎo wán
to finish running
适应
verb
shìyìng
to adapt
速度
noun
sùdù
speed; pace
酸痛
adj
suāntòng
sore; aching
膝盖
noun
xīgài
knee
增加
verb
zēngjiā
to increase
Quiz
Spelling
Tap the letters to spell the word.
to push oneself too hard
Show Answer
把自己逼得太狠sore; aching
Show Answer
酸痛knee
Show Answer
膝盖to increase