Hello and welcome to Effortless English again.

Hello and welcome to Effortless English again.

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Okay, let's get started today's podcast is titled no pain no gain

My knees are killing me. I'm only running nine miles. I don't think I'll ever be able to do a marathon. What should I do? Mike asked.

How long have you been training? I asked. One month.

Only one month and you're trying to run nine miles already, you should cut back.

Only increase your mileage by one mile per week.

Build up gradually, I said.

What about your speed?

How do you feel when you run? Are you breathing hard? I asked.

Yeah, I try to push myself and go as fast as possible, Mike said.

Yikes, don't do that. You're training for a marathon, not a sprint. You should run

slowly most of the time. You shouldn't be breathing heavily when you run. In fact, you should

be able to chat while you're running. My advice

is to run slower and run shorter. You will then automatically and effortlessly build up

to running a marathon, I said.

Unfortunately, Mike didn't take my advice.

He believed in a no pain, no gain philosophy.

Running slowly and easily didn't feel like work to him,

...