"日常的跑步對我來說，就像是生命線一樣的東西，不能因為忙就省略，或停跑。如果因為忙就停，一定就會變成終生都沒法跑了。因為繼續跑的理由很少，停跑的理由則有一卡車那麼多，我們能做的，只有把那「很少的理由」一一珍惜地繼續磨亮。一找到機會，就勤快而週到地繼續磨。"
"跑步對我來說既是一種有益的鍛鍊，同時也是有效的隱喻(metaphor)。我每天一面跑步，或累積參加比賽的次數，一面提高達成基準的高度，藉著能夠達成目標，以提升自我。至少有立志提高，為此而每天努力著。我當然不是什麼了不起的跑者，以跑者的水準來說極平凡─或者該說是平庸吧。不過這也完全不重要，重要的是能夠稍微超越一點昨天的自己。所以要說長距離賽跑得有挑戰的目標或對象的話，那應該就是過去的自己。"
"肌肉也和活生生的動物一樣，想要盡量輕鬆過日子，因此只要不加重負荷，就會安心解除記憶。一旦解除的記憶要重新輸入的話，就不得不從頭再開始整個程序。當然也需要喘氣休息。但在即將面臨比賽的重要時期，對肌肉有必要確實的引導。「這可不是馬馬虎虎的事，」必須事先傳達不含糊的訊息給對方，並在不爆胎的程度之內，維持毫不容情的緊張狀態。這方面的衡量，只要是有經驗的跑者自然心裡有數。"
"有時候，世人會對每天跑步的人嘲笑地說：「這麼想要長壽嗎?」不過我想，實際上因為想要長壽而跑的人並不多，倒是抱著：「就算也不長壽也沒關係，再活著的時候想過一個充實滿足的人生」而跑的人，可能要多得多。 同樣的十年，與其恍惚地過十年，不如確實地擁有目的，活躍地活十年才是當然，而且喜歡得多。跑步確實在這方面幫助我很大。在每個人個別被賦予的極限中，希望能盡量有效地燃燒自己，這是所謂跑步的本質，也是活著(而且對我來說也是寫作的)的隱喻。"
"今年冬天可能要會到世界的某個地方去，跑一次馬拉松大賽。而明年夏天可能會挑戰某個地方的鐵人三項。就這樣季節又轉一圈，歲月又往前推移。我又虛長一歲，可能會寫出一本小說。總之會拿起眼得的課題，一一盡力去做好。專注在一步一步的步幅。不過，一面這樣做的同時，一面留意盡量以較大的幅度思考事情，盡量看更遠的風景。再怎麼說我都是長距離跑者。"
"個別參賽的成績和名次、外觀，不管別人如何評價，一切終究只是次要的事。對於像我這樣的跑者，最重要的事情，首先是靠自己的腳，確實地跑過每一個終點。出該出的力氣，忍該忍的痛苦，對自己能交代過去。從那失敗和歡喜中，學到具體的─不管多麼細緻的，事情都好，盡量具體的─教訓。然後花時間花歲月，一一累積那樣的賽程，最終到達某個屬意的地方。或者，即使有一點接近像那樣的地方。"
Get-Results Remedy: In order to get results from exercise, you have to regularly push yourself beyond your fitness comfort zone. Whether you increase the frequency, intensity, or duration of your workouts, you have to switch it up. Not sure where to start? Try adding an extra day of cardio onto your routine, testing out a new group exercise class at the gym, adding another loop around your walking track, or bumping up the incline and speed on the treadmill. Remember, when it comes to exercise, change is good—and that change should be challenging!2. You're working too hard.
Get-Results Remedy: Take three to five days off of exercise altogether. It may be hard for you to do this, but know that you must allow your body the time it needs to rest and recover. Get plenty of sleep each night and fill up on nutritious foods. Then slowly ease back into your routine, making shorter, less intense workouts part of your workout plan. And remember to always take one to two rest or easy active recovery days a week!3. You haven't changed your diet.
Get-Results Remedy: If you can't seem to see those muscles you're trying to build, startlogging your foods to see how many calories you're eating a day. If you're regularly eating more than you should (it just takes an extra 100 calories a day to gain an extra pound a month), then try choosing lower-calorie versions of your favorite foods and slowly decreasing your caloric intake until you're at the right level! On the flip side of that, if you find that you're eating too few calories, that can also slow your metabolism and leave you drained at the gym. Find out how many calories you need to manage your weight by visiting your SparkPeople Nutrition Tracker.4. You're only doing cardio. Yes, cardio is important for calorie burning, but a proper exercise plan includes cardio, strength training and flexibility. If you're just doing cardio, then you will be burning calories and strengthening your cardiovascular system, but you won't be really changing your body composition by building more muscle. For that you need strength training!
Get-Results Remedy: Lift weights or do body-weight exercises, such as lunges and push-ups, at least twice a week to reap the amazing benefits of resistance training; including decreased body fat, increased muscle mass and stronger bone density. For hardcore cardio fans, you can also try kettlebell training or circuit training, which is like getting a strength and cardio workout at the same time!5. You reward yourself with food.
Get-Results Remedy: Familiarize yourself with the calorie contents of your favorite foods—and find out how many calories you're really burning through exercise. (SparkPeople's Nutrition Tracker and Fitness Tracker will help you learn!) Remember that while you may have run 3 miles at the gym, that only burned 300 calories, which isn't nearly equivalent to the calorie count in that brownie sundae you ate later. Focus on how good exercise makes you feel rather than what it allows you to eat after; and choosefoods that fuel your workouts, rather than the other way around.6. You're doing too much too soon.
Get-Results Remedy: Be patient. Remember that you're creating a lifestyle change that you can sustain for the rest of your life. While there's temptation to start off doing extra long and hard workouts, don't. Build up to doing those tough workouts gradually as the weeks go by. Not only will this prevent injury and give your body more time to adapt and change, it will also give your life and habits time to change—permanently!7. You're trading sleep for workouts.
Get-Results Remedy: Start scheduling both your sleep and your workouts—and treat both as unbreakable appointments. Then follow SparkPeople's 4-week Better Sleep Challenge to make the most of those Z's! Exercising after an occasional sleepless night shouldn't pose too many problems. But if you're regularly swapping sleep for a sweat session, you could be doing more long-term harm than good. Sleep should come first—even before working out.8. You sit all day.
Get-Results Remedy: Try to work more activity into all areas of your life by going for a walk after dinner, choosing to stand whenever possible, taking the stairs, parking your car further away and replacing your TV time for more active relaxation (like playing with your dog). Also, if your job requires you to sit in front of a computer all day, set a timer to beep every half hour or hour to remind you to stand up, stretch and do a quick lap around the office.
