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N3 · IntermediateLong passagePassage #166
2

ジョギングは、走はしることを楽たのしむスポーツです。せっかくジョギングを始はじめても、2日にちか3日にちでやめてしまう人ひとがいます。そういう人ひとは、走はしる楽たのしみを見みつけられないまま、走はしることは苦くるしいものだと思おもってしまうのです。

走はしる楽たのしみは、目もく標ひょうを少すこしずつ高たかくていくことで生うまれます。例たとえば「2キロを15以い内ないで走はしる」という目もく標ひょうを決きめ、それに向むけて計けい画かくを立たてる。目もく標ひょうのとおり走はしられたら、次つぎの目もく標ひょうを決きめる。この繰くり返かえしが走はしる楽たのしみを生うむのです。

それには、計けい画かくをしっかり立たてることが大たい切せつです。これからジョギングを始はじめようと思おもっている人ひとは、次つぎのようにするといいでしょう。まず、最さい初しょの一いっヶ月げつは、とにかく2キロを、1キロ10分ふん程てい度どの速はやさで走はしることから始はじめます。これは、走はしるより歩あるくのに近ちかい速はやさです。これから、初はじめて走はしる人ひとにも難むずかしくありません。疲つかれたら、歩あるいてもいいのです。次し第だいに、1キロを8分ふん、7分わかとスピードを上あげていきます。1キロ7分ぶんの速はやさで走はしると「歩あるき」よりも「走はしり」ひ近ちかくなります。

次つぎの一いっヶ月げつはかかる時じ間かんを気きにしないで2キロを走はしり、次つぎの一いっヶ月げつは3キロを走はしるというように、少すこしずつ距きょ離りを延のばしていきます。個こ人じん差さがありますので、走はしる距きょ離りもスピードも、自じ分ぶんの力ちからに合あわせて無む理りのない計けい画かくを立たててください。1キロ5分ぶんの速はやさで走はしり続つづけられたら、マラソンの大たい会かいに出でる力ちからがあると言いっていいでしょう。

このように、目もく標ひょうを決きめ、計けい画かくを立たてて走はしることで、ジョギングを楽たのしむことができるのです。

Questions

0/4 answered
  1. 1そういう人とあるが、何を指しているか。
  2. 2次の目標とあるが、どんな目標か。
  3. 3これからジョギングを始めようと思っている人に合っているのはどのような計画だと言っているか。
  4. 4この文章全体のテーマは、何か。

Study this passage

Vocabulary13 words
  • こと
    • ·thing; matter
    • ·incident; occurrence; event; something serious; trouble; crisis
    • ·circumstances; situation; state of affairs
    • ·work; business; affair
    • ·after an inflectable word, creates a noun phrase indicating something the speaker does not feel close to
    • ·nominalizing suffix
    • ·pretending to ...; playing make-believe ...
    • ·alias; also known as; otherwise known as; or
    • ·necessity; need
    • ·you should ...; I advise that you ...; it's important to ...
    N3
  • 日にち
    • ·Sunday
    • ·nth day (of the month)
    • ·counter for days
    • ·Japan
    N3
  • 苦しいくるしい
    • ·painful; difficult; tough; hard
    • ·distressing; (psychologically) difficult; stressful; awkward (e.g. position)
    • ·straitened (circumstances); tight (financial situation); needy; struggling
    • ·strained (interpretation, explanation, etc.); lame (e.g. excuse); forced (e.g. smile); far-fetched
    • ·hard to do; unpleasant
    N3
  • 目標もくひょう
    • ·goal; target; aim; objective
    • ·mark; sign; landmark
    N3
  • 向けるむけるAs it appears here: 向けて
    • ·to turn (towards); to face; to point; to aim; to direct to
    • ·to head to; to go towards
    • ·to allot; to allocate
    • ·to send; to dispatch (e.g. a person)
    • ·to aim for; to pursue
    N3
  • とおり
    • ·street; road; avenue; thoroughfare
    • ·traffic; coming and going
    • ·flow (of water, air, etc.); passage; running
    • ·transmission (of sound); reach (of voice)
    • ·reputation; favor; favour; popularity
    • ·understanding; comprehension; comprehensibility; clarity
    • ·the same way (as); as (follows, stated, expected, etc.)
    • ·counter for sets of things
    • ·counter for methods, ways, kinds, etc.
    N3
  • 計画けいかく
    • ·plan; project; schedule; scheme; program; programme
    N3
  • まず
    • ·first (of all); firstly; to begin with; before anything else
    • ·probably; most likely; almost certainly; virtually
    • ·more or less (satisfactory); on the whole; reasonably
    • ·anyway; at any rate; for now (at least); for the time being
    N3
  • とにかく
    • ·anyway; anyhow; at any rate; in any case; at least; just
    • ·setting aside ...; regardless of ...
    • ·really; truly; certainly; definitely; undeniably
    N3
  • 程度ていど
    • ·degree; amount; grade; standard; of the order of (following a number); about; approximately
    N3
  • よう
    • ·appearing ...; looking ...
    • ·way to ...; method of ...ing
    • ·form; style; design
    • ·like; similar to
    • ·thing (thought or spoken)
    N3
  • 合わせるあわせるAs it appears here: 合わせて
    • ·to match (rhythm, speed, etc.)
    • ·to join together; to unite; to combine; to add up
    • ·to face; to be opposite (someone)
    • ·to compare; to check with
    • ·to cause to meet (e.g. an unpleasant fate)
    • ·to place together; to connect; to overlap
    • ·to mix; to combine
    • ·to put blade to blade; to fight
    N3
  • 大会たいかい
    • ·mass meeting; convention; rally; conference; assembly; gathering
    • ·tournament; competition; contest; meet
    • ·grand event
    N3
Other levels52 words
  • 走るはしる
    • ·to run
    • ·to run (of a vehicle); to drive; to travel; to move; to sail
    • ·to rush (to); to dash; to race
    • ·to retreat; to flee; to defect (to)
    • ·to run away; to abscond; to elope
    • ·to flash (of lightning); to streak; to shoot (through; e.g. of pain); to run (through); to flare; to flit (e.g. across one's face); to spread quickly (of news, shock, etc.)
    • ·to go (e.g. bad, to extremes); to become; to turn; to take to (e.g. crime); to get carried away by (e.g. one's emotions); to get involved in; to get wrapped up in
    • ·to run (through; of a road, street, etc.); to extend (e.g. of a mountain range); to stretch; to lie
    N5
  • 人ひと
    • ·person; someone; somebody
    • ·human beings; mankind; man; people; humans
    • ·human (Homo sapiens)
    • ·(other) people; others
    • ·character; personality; nature
    • ·capable person; competent person; suitable person; right person
    • ·adult; grown-up
    • ·I; me; one
    N5
  • いるAs it appears here: います
    • ·to be (of animate objects); to exist
    • ·to stay
    • ·to be ...-ing
    • ·to have ...-ed; to be ...-ed
    N5
  • もの
    • ·thing; object; article; stuff; substance
    • ·one's things; possessions; property; belongings
    • ·things; something; anything; everything; nothing
    • ·quality
    • ·reason; the way of things
    • ·used to emphasize emotion, judgment, etc.; used to indicate a common occurrence in the past (after a verb in past tense); used to indicate a general tendency; used to indicate something that should happen
    • ·item classified as ...; item related to ...; work in the genre of ...
    • ·cause of ...; cause for ...
    • ·somehow; somewhat; for some reason
    • ·really; truly
    N5
  • 高いたかいAs it appears here: 高くて
    • ·high; tall
    • ·expensive; high-priced
    • ·high (level); above average (in degree, quality, etc.)
    • ·loud
    • ·high-pitched; shrill
    N5
  • 生まれるうまれるAs it appears here: 生まれます
    • ·to be born
    N5
  • それ
    • ·that; it
    • ·then; that point (in time); that time
    • ·there
    • ·you
    N5
  • 走るはしるAs it appears here: 走られたら
    • ·to run
    • ·to run (of a vehicle); to drive; to travel; to move; to sail
    • ·to rush (to); to dash; to race
    • ·to retreat; to flee; to defect (to)
    • ·to run away; to abscond; to elope
    • ·to flash (of lightning); to streak; to shoot (through; e.g. of pain); to run (through); to flare; to flit (e.g. across one's face); to spread quickly (of news, shock, etc.)
    • ·to go (e.g. bad, to extremes); to become; to turn; to take to (e.g. crime); to get carried away by (e.g. one's emotions); to get involved in; to get wrapped up in
    • ·to run (through; of a road, street, etc.); to extend (e.g. of a mountain range); to stretch; to lie
    N5
  • 次つぎ
    • ·next; following; subsequent
    • ·stage; station
    N5
  • この
    • ·this
    • ·last (couple of years, etc.); these; past; this
    • ·you (as in "you liar")
    N5
  • 大切たいせつ
    • ·important; significant; serious; crucial
    • ·precious; valuable; dear; cherished; beloved
    • ·careful
    N5
  • する
    • ·to do; to carry out; to perform
    • ·to cause to become; to make (into); to turn (into)
    • ·to serve as; to act as; to work as
    • ·to wear (clothes, a facial expression, etc.)
    • ·to judge as being; to view as being; to think of as; to treat as; to use as
    • ·to decide on; to choose
    • ·to be sensed (of a smell, noise, etc.)
    • ·to be (in a state, condition, etc.)
    • ·to be worth; to cost
    • ·to pass (of time); to elapse
    • ·to place, or raise, person A to a post or status B
    • ·to transform A to B; to make A into B; to exchange A for B
    • ·to make use of A for B; to view A as B; to handle A as if it were B
    • ·to feel A about B
    • ·verbalizing suffix (applies to nouns noted in this dictionary with the part of speech "vs")
    • ·creates a humble verb (after a noun prefixed with "o" or "go")
    • ·to be just about to; to be just starting to; to try to; to attempt to
    N5
  • いうAs it appears here: いい
    • ·to say; to utter; to declare
    • ·to name; to call
    • ·to go (e.g. "the alarm went ping"); to make a noise
    N5
  • これ
    • ·this; this one
    • ·this person
    • ·now; this point (in time)
    • ·here
    • ·used to stress the subject of a sentence
    • ·I; me
    N5
  • 歩くあるく
    • ·to walk
    N5
  • 近いちかい
    • ·near; close; short (distance)
    • ·close (in time); soon
    • ·close (relationship); friendly; intimate
    • ·closely related
    • ·similar; almost the same; close to; nearly
    N5
  • 初めてはじめて
    • ·for the first time
    • ·only after ... is it ...; only when ... do you ...; not until ... do you ...
    • ·first time; (one's) first
    N5
  • 難しいむずかしいAs it appears here: 難しく
    • ·difficult; hard; troublesome; complicated; serious (disease, problem, etc.)
    • ·impossible; unfeasible
    • ·fussy; particular; fastidious; hard to please; displeased
    • ·gloomy; glum; sullen; serious (look)
    • ·dirty; unclean; filthy; detestable
    • ·unpleasant; uncomfortable; creepy; spooky
    N5
  • あるAs it appears here: ありません
    • ·to be; to exist; to live
    • ·to have
    • ·to be located
    • ·to be equipped with
    • ·to happen; to come about
    • ·to exist (in a completed state); to be (something unchanged in its current state)
    N5
  • 疲れるつかれるAs it appears here: 疲れたら
    • ·to get tired; to tire; to get fatigued; to become exhausted; to grow weary
    • ·to become worn out (of a well-used object)
    • ·to starve
    N5
  • 歩くあるくAs it appears here: 歩いて
    • ·to walk
    N5
  • 上げるあげるAs it appears here: 上げて
    • ·to raise; to elevate
    • ·to move something (to a higher place); to put onto (e.g. a shelf)
    • ·to increase (price, quality, status, etc.); to raise (a wage)
    • ·to show someone (into a room); to let in (e.g. a guest)
    • ·to give
    • ·to enrol (one's child in school); to enroll; to send (one's child; e.g. to college)
    • ·to develop (talent, skill, etc.); to improve
    • ·to earn (something desirable); to achieve (e.g. a good result); to obtain
    • ·to promote (someone)
    • ·to complete; to finish
    • ·to make (a loud sound); to raise (one's voice)
    • ·to raise (one's gaze); to lift up (one's face); to look up
    • ·to do up (one's hair)
    • ·to offer up (incense, a prayer, etc.) to the gods (or Buddha, etc.)
    • ·to praise; to commend; to flatter
    • ·to make do (with less expenses than expected); to cover expenses (with a given amount); to set costs
    • ·to finish (one's studies); to complete (a lesson); to pass (e.g. a class)
    • ·to upload (e.g. an image); to publish (on the internet); to post
    • ·to raise someone's spirits; to cheer someone up; to enhance a mood
    • ·(of the tide) to come in; to rise
    • ·to increase (of market price); to rise (of stock prices)
    • ·to vomit; to throw up
    • ·to do for (the sake of someone else)
    • ·to complete ...
    • ·to humbly do ...
    N5
  • 近くちかく
    • ·near; neighbourhood; neighborhood; vicinity
    • ·nearly (e.g. "it took nearly one year"); close to
    • ·shortly; soon
    N5
  • なるAs it appears here: なります
    • ·to become; to get; to grow; to turn; to reach; to attain
    • ·to result in; to turn out; to end up; to prove (to be)
    • ·to consist of; to be composed of; to be made up of
    • ·to be completed; to be realized; to succeed; to be attained; to be accomplished
    • ·to change (into); to turn (into); to transform
    • ·to come (to do); to begin (to do); to grow (to do)
    • ·to come to; to amount to; to add up to; to make
    • ·to play (the part of); to act as
    • ·to be used for; to be useful for; to serve as
    • ·to be promoted
    • ·to do ...
    N5
  • 時間じかん
    • ·time
    • ·hour
    • ·period; class; lesson
    N5
  • あるAs it appears here: あります
    • ·to be; to exist; to live
    • ·to have
    • ·to be located
    • ·to be equipped with
    • ·to happen; to come about
    • ·to exist (in a completed state); to be (something unchanged in its current state)
    N5
  • 出るでる
    • ·to leave; to exit; to go out; to come out; to get out
    • ·to leave (on a journey); to depart; to start out; to set out
    • ·to move forward
    • ·to come to; to get to; to lead to; to reach
    • ·to appear; to come out; to emerge; to surface; to come forth; to turn up; to be found; to be detected; to be discovered; to be exposed; to show; to be exhibited; to be on display
    • ·to appear (in print); to be published; to be announced; to be issued; to be listed; to come out
    • ·to attend; to participate; to take part; to enter (an event); to play in; to perform
    • ·to be stated; to be expressed; to come up; to be brought up; to be raised
    • ·to sell
    • ·to exceed; to go over
    • ·to stick out; to protrude
    • ·to break out; to occur; to start; to originate
    • ·to be produced
    • ·to come from; to be derived from
    • ·to be given; to get; to receive; to be offered; to be provided; to be presented; to be submitted; to be handed in; to be turned in; to be paid
    • ·to answer (phone, door, etc.); to get
    • ·to assume (an attitude); to act; to behave
    • ·to pick up (speed, etc.); to gain
    • ·to flow (e.g. tears); to run; to bleed
    • ·to graduate
    • ·to ejaculate; to cum
    N5
  • ある
    • ·to be; to exist; to live
    • ·to have
    • ·to be located
    • ·to be equipped with
    • ·to happen; to come about
    • ·to exist (in a completed state); to be (something unchanged in its current state)
    N5
  • 言ういうAs it appears here: 言って
    • ·to say; to utter; to declare
    • ·to name; to call
    • ·to go (e.g. "the alarm went ping"); to make a noise
    N5
  • できる
    • ·to be able to do; to be possible; to be permitted (to do)
    • ·to be good at; to do well; to be proficient (in); to be capable
    • ·to come into existence; to form; to appear; to come up (of a matter); to be born; to make (a friend); to get (a girlfriend, free time, etc.)
    • ·to be made; to be built; to be constructed; to be formed; to be established; to be set up
    • ·to be finished; to be completed; to be done; to be ready
    • ·to grow (of a crop); to be produced
    • ·to be mature and well-balanced; to be of fine character
    • ·to be by nature; to be born ...
    • ·to become (sexually) involved (with); to become intimate (with); to take up (with someone)
    • ·to get pregnant
    N5
  • 始めるはじめるAs it appears here: 始めて
    • ·to start; to begin; to commence; to initiate; to originate
    • ·to start up (a business, society, etc.); to open (e.g. a store); to establish
    • ·to start ...; to begin to ...
    N4
  • やめるAs it appears here: やめて
    • ·to stop (an activity); to cease; to discontinue; to end; to quit
    • ·to cancel; to abandon; to give up; to abolish; to abstain; to refrain
    N4
  • 楽しみたのしみ
    • ·enjoyment; pleasure; amusement; delight; joy; fun; diversion; hobby
    • ·anticipation; looking forward to; something to look forward to
    N4
  • 見つけるみつけるAs it appears here: 見つけられない
    • ·to find; to discover; to come across; to spot; to catch (someone doing)
    • ·to be used to seeing; to be familiar with
    N4
  • 思うおもうAs it appears here: 思って
    • ·to think; to consider; to believe; to reckon
    • ·to think (of doing); to plan (to do)
    • ·to judge; to assess; to regard
    • ·to imagine; to suppose; to dream
    • ·to expect; to look forward to
    • ·to feel; to be (in a state of mind); to desire; to want
    • ·to care (deeply) for; to yearn for; to worry about; to love
    • ·to recall; to remember
    N4
  • 例えばたとえば
    • ·for example; for instance; e.g.
    N4
  • 以内いない
    • ·within; inside of; less than
    N4
  • 決めるきめるAs it appears here: 決め
    • ·to decide; to choose; to determine; to make up one's mind; to resolve; to set one's heart on; to settle; to arrange; to set; to appoint; to fix
    • ·to clinch (a victory); to decide (the outcome of a match)
    • ·to persist in doing; to go through with
    • ·to always do; to have made a habit of
    • ·to take for granted; to assume
    • ·to dress up; to dress to kill; to dress to the nines
    • ·to carry out successfully (a move in sports, a pose in dance, etc.); to succeed in doing
    • ·to immobilize with a double-arm lock (in sumo, judo, etc.)
    • ·to eat or drink something; to take illegal drugs
    N4
  • 決めるきめる
    • ·to decide; to choose; to determine; to make up one's mind; to resolve; to set one's heart on; to settle; to arrange; to set; to appoint; to fix
    • ·to clinch (a victory); to decide (the outcome of a match)
    • ·to persist in doing; to go through with
    • ·to always do; to have made a habit of
    • ·to take for granted; to assume
    • ·to dress up; to dress to kill; to dress to the nines
    • ·to carry out successfully (a move in sports, a pose in dance, etc.); to succeed in doing
    • ·to immobilize with a double-arm lock (in sumo, judo, etc.)
    • ·to eat or drink something; to take illegal drugs
    N4
  • しっかり
    • ·tightly (holding on); firmly; securely
    • ·strongly (built); solidly; sturdily; steadily
    • ·properly; well; sufficiently; hard (working, etc.); fully; completely
    • ·reliably; dependably; levelheadedly; shrewdly; wisely; cleverly
    N4
  • 立てるたてる
    • ·to stand up; to put up; to set up; to erect; to raise
    • ·to thrust into; to bury into; to dig into
    • ·to make (a noise); to start (a rumour); to raise (a cloud of dust, etc.); to cause
    • ·to make; to establish; to set up; to develop; to formulate
    • ·to put up (a political candidate); to make (one's leader)
    • ·to treat with respect; to give (someone) their due; to make (someone) look good; to avoid embarrassing (someone)
    • ·to sharpen; to make clear
    • ·to shut; to close
    • ·to make tea (matcha); to perform the tea ceremony
    • ·to divide by
    • ·to do ... vigorously
    N4
  • これから
    • ·from now on; after this; in the future; in future
    • ·from here; from this point
    N4
  • 始めるはじめるAs it appears here: 始めよう
    • ·to start; to begin; to commence; to initiate; to originate
    • ·to start up (a business, society, etc.); to open (e.g. a store); to establish
    • ·to start ...; to begin to ...
    N4
  • 最初さいしょ
    • ·beginning; outset; first; onset
    N4
  • 始めるはじめるAs it appears here: 始めます
    • ·to start; to begin; to commence; to initiate; to originate
    • ·to start up (a business, society, etc.); to open (e.g. a store); to establish
    • ·to start ...; to begin to ...
    N4
  • 立てるたてるAs it appears here: 立てて
    • ·to stand up; to put up; to set up; to erect; to raise
    • ·to thrust into; to bury into; to dig into
    • ·to make (a noise); to start (a rumour); to raise (a cloud of dust, etc.); to cause
    • ·to make; to establish; to set up; to develop; to formulate
    • ·to put up (a political candidate); to make (one's leader)
    • ·to treat with respect; to give (someone) their due; to make (someone) look good; to avoid embarrassing (someone)
    • ·to sharpen; to make clear
    • ·to shut; to close
    • ·to make tea (matcha); to perform the tea ceremony
    • ·to divide by
    • ·to do ... vigorously
    N4
  • 力ちから
    • ·force; strength; might; vigour; vigor; energy
    • ·capability; ability; proficiency; capacity; faculty
    • ·efficacy; effect
    • ·effort; endeavours; endeavors; exertions
    • ·power; authority; influence; good offices; agency
    • ·support; help; aid; assistance
    • ·stress; emphasis
    • ·means; resources
    N4
  • せっかく
    • ·with trouble; at great pains
    • ·rare; valuable; precious; long-awaited
    • ·kind; generous
    N2
  • 延ばすのばすAs it appears here: 延ばして
    • ·to grow long (e.g. hair, nails)
    • ·to lengthen; to extend; to stretch
    • ·to reach out; to hold out
    • ·to straighten; to smooth out
    • ·to spread evenly (dough, cream, etc.)
    • ·to dilute; to thin out
    • ·to postpone
    • ·to prolong
    • ·to strengthen; to develop; to expand
    N2
  • 楽しむたのしむ
    • ·to enjoy; to take pleasure in; to have a good time; to have fun; to amuse oneself
    • ·to look forward to
    N1
  • 分ふん
    • ·minute (unit of time)
    • ·fun (one tenth of a monme, 5.787 grains)
    N1
  • 距離きょり
    • ·distance; range; interval
    • ·difference (e.g. in opinion); gap; distance
    • ·metric
    N1
Grammar6 patterns

Example sentences are translated by AI.

  • 〜ずつN32 times in this passage

    Attaches to a quantity to mark equal distribution or repetition, "each / apiece / at a time".

    走る楽しみは、目標を少しずつ高くていくことで生まれます。

    The enjoyment of running comes from gradually raising your goals.

  • 例えば（たとえば）N3

    Introduces an illustrative instance, 'for example / for instance'.

    例えば「2キロを15以内で走る」という目標を決め、それに向けて計画を立てる。

    For example, set a goal such as “run two kilometers within 15 minutes,” and make a plan to achieve it.

  • というN33 times in this passage

    Quotative marker plus 'say' that introduces a name, definition, or reported content — 'called', 'known as', 'that (one) says'.

    例えば「2キロを15以内で走る」という目標を決め、それに向けて計画を立てる。

    For example, set a goal such as “run two kilometers within 15 minutes,” and make a plan to achieve it.

  • といい／たらいいN3

    Expresses a hope or gentle suggestion — "it'd be good if", "you should", "I hope ~".

    これからジョギングを始めようと思っている人は、次のようにするといいでしょう。

    Those who are thinking of starting jogging should proceed as follows.

  • ことからN3

    Introduces the fact or evidence from which a conclusion, name, or judgment follows — 'because of the fact that / which is why.'

    まず、最初の一ヶ月は、とにかく2キロを、1キロ10分程度の速さで走ることから始めます。

    First, during the first month, simply begin by running two kilometers at a pace of about ten minutes per kilometer.

  • よりもN3

    Emphatic comparison marking one thing as exceeding another — 'even more than, rather than'.

    1キロ7分の速さで走ると「歩き」よりも「走り」ひ近くなります。

    When you run at a pace of seven minutes per kilometer, it becomes closer to “running” than to “walking.”

Other levels21 patterns
  • せっかくN2

    marks that effort or a rare opportunity went into something, often with the sense it was wasted — 'go to the trouble of', 'specially'

    せっかくジョギングを始めても、2日か3日でやめてしまう人がいます。

    Some people start jogging only to quit after two or three days.

  • 次第にN2

    Adverb describing a slow, incremental change — 'gradually, little by little'.

    次第に、1キロを8分、7分とスピードを上げていきます。

    Gradually increase your speed to eight minutes and then seven minutes per kilometer.

  • てもN42 times in this passage

    Concessive — 'even if / even though …'; the main clause holds regardless of the te-clause.

    せっかくジョギングを始めても、2日か3日でやめてしまう人がいます。

    Some people start jogging only to quit after two or three days.

  • 〜てしまう / 〜ちゃうN42 times in this passage

    Verb te-form plus しまう, marking an action as fully completed or done regrettably/by accident — 'end up ...ing' / 'finish ...ing'; ちゃう/じゃう is the casual contraction.

    せっかくジョギングを始めても、2日か3日でやめてしまう人がいます。

    Some people start jogging only to quit after two or three days.

  • と思う（とおもう）N42 times in this passage

    Quotative plus 'think', stating the speaker's opinion or guess — 'I think that'.

    そういう人は、走る楽しみを見つけられないまま、走ることは苦しいものだと思ってしまうのです。

    Such people come to think that running is painful before they have had a chance to discover its enjoyment.

  • 〜ていくN43 times in this passage

    Marks an action that continues/progresses onward from the present, or is done before moving away — 'to go on doing', 'to do and go'.

    走る楽しみは、目標を少しずつ高くていくことで生まれます。

    The enjoyment of running comes from gradually raising your goals.

  • たらN43 times in this passage

    Conditional/temporal ending on the plain-past stem meaning that once or if the first action happens, the second follows ('if / once / when ... then').

    目標のとおり走られたら、次の目標を決める。

    Once you can run according to that goal, set the next one.

  • ように / ようなN4

    Likens or exemplifies one thing by another, "like / as / similar to (a)".

    これからジョギングを始めようと思っている人は、次のようにするといいでしょう。

    Those who are thinking of starting jogging should proceed as follows.

  • よりN4

    Particle marking the standard in a comparison (also a starting point), "than / (more) than; from".

    これは、走るより歩くのに近い速さです。

    This speed is closer to walking than running.

  • 〜のにN4

    Links two clauses so the result contradicts what the first clause leads you to expect — "even though ~ / although ~".

    これは、走るより歩くのに近い速さです。

    This speed is closer to walking than running.

  • ないでN4

    Negative te-form that links a clause — "without doing ~", or a soft "don't ~".

    次の一ヶ月はかかる時間を気にしないで2キロを走り、次の一ヶ月は3キロを走るというように、少しずつ距離を延ばしていきます。

    During the next month, run two kilometers without worrying about the time; during the following month, run three kilometers, and in this way gradually increase the distance.

  • 続ける（つづける）N4

    Attaches to a verb stem to mean keep doing / continue doing the action ('keep ~ing').

    1キロ5分の速さで走り続けられたら、マラソンの大会に出る力があると言っていいでしょう。

    If you can keep running at a pace of five minutes per kilometer, it is fair to say that you have the ability to enter a marathon event.

  • だ / ですN57 times in this passage

    The copula linking a noun or na-adjective to the subject — plain だ / polite です, 'is/am/are'.

    ジョギングは、走ることを楽しむスポーツです。

    Jogging is a sport in which you enjoy running.

  • がいますN5

    States the existence or presence of a living thing (person or animal) — "there is / (someone) is (here)".

    せっかくジョギングを始めても、2日か3日でやめてしまう人がいます。

    Some people start jogging only to quit after two or three days.

  • 〜ているN5

    Describes an action in progress or the state that remains after an action happened — “is doing” or “is in the state of having done”.

    これからジョギングを始めようと思っている人は、次のようにするといいでしょう。

    Those who are thinking of starting jogging should proceed as follows.

  • だろうN52 times in this passage

    Presumptive expressing conjecture — 'probably', 'I think', or seeking agreement 'right?'; plain だろう / polite でしょう.

    これからジョギングを始めようと思っている人は、次のようにするといいでしょう。

    Those who are thinking of starting jogging should proceed as follows.

  • にするN5

    To decide on or turn something into a given state or choice, 'to make it ~ / to go with ~.'

    次の一ヶ月はかかる時間を気にしないで2キロを走り、次の一ヶ月は3キロを走るというように、少しずつ距離を延ばしていきます。

    During the next month, run two kilometers without worrying about the time; during the following month, run three kilometers, and in this way gradually increase the distance.

  • がありますN52 times in this passage

    States the existence or possession of an inanimate thing, "there is / to have".

    個人差がありますので、走る距離もスピードも、自分の力に合わせて無理のない計画を立ててください。

    Since individual abilities differ, make a reasonable plan that adjusts both distance and speed to your own ability.

  • のでN5

    Gives a reason or cause with a soft, objective/polite nuance — 'because / since'.

    個人差がありますので、走る距離もスピードも、自分の力に合わせて無理のない計画を立ててください。

    Since individual abilities differ, make a reasonable plan that adjusts both distance and speed to your own ability.

  • 〜てくださいN5

    A polite request asking someone to do something — “please do”.

    個人差がありますので、走る距離もスピードも、自分の力に合わせて無理のない計画を立ててください。

    Since individual abilities differ, make a reasonable plan that adjusts both distance and speed to your own ability.

  • 〜ことができるN5

    States that someone is able to do something — “can do” / “is able to do”.

    このように、目標を決め、計画を立てて走ることで、ジョギングを楽しむことができるのです。

    In this way, by setting goals, making a plan, and running accordingly, you can enjoy jogging.

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