康熙王朝

B |     (ECNS) – The 19th China-ASEAN Education Cooperation Week (CAECW) concluded in Guiyang, Guizhou Province, on Saturday, marking a significant push toward regional integration through digital learning and vocational training.    Nearly 450 educators, policymakers, and industry leaders gathered to advance cross-border collaboration under the theme "Empowering a Friendly Community through Smart Education."    This year's sessions produced several landmark agreements, including a framework for mutual recognition of vocational qualifications and the launch of the Ethnic Medicine AI Foundation Model, the first large-scale AI platform dedicated to traditional medicine.        From Summit to Year-Round Platform    Coinciding with the fifth anniversary of the China-ASEAN Comprehensive Strategic Partnership, the six-day event signaled a strategic shift in regional ties. Once a periodic summit, the CAECW is evolving into a year-round platform, with 60 additional activities scheduled across China, Thailand, Cambodia, Malaysia, and Indonesia this year-six of which will be hosted independently by ASEAN institutions.    Digital Transformation at the Forefront    Digital education dominated the agenda. Organizers launched the China-ASEAN Smart Education Capacity Co-Cultivation Program to narrow the regional digital divide by enhancing digital literacy and governance.    Scale: The existing Duocai Smart Academy platform already offers over 350 multilingual courses from 112 institutions to 129,000 users.    Access: A new ASEAN zone on China's National Smart Education Platform now provides virtual labs and AI-powered teaching tools.    Innovation: The newly unveiled China-ASEAN AI Joint Innovation Laboratory will focus on applying AI to preserve and research ethnic medical traditions, such as those of the Miao, Dong, and Bouyei peoples, specifically targeting ASEAN markets.    Breaking Barriers in Vocational Training    In a major breakthrough for labor mobility, the International Mutual Recognition Scheme for Vocational Education Learning Outcomes was officially released. Covering 34 fields-from cross-border e-commerce and smart manufacturing to healthcare-the scheme aims to dismantle institutional barriers to talent flow.    Complementing this, the "Guijiang Workshop" brand has expanded into a regional skills hub operating in Thailand, Laos, and Indonesia, exporting Chinese vocational standards in high-demand sectors like new energy and smart construction.    Youth and Innovation Take Center Stage    Youth engagement reached new heights, with the World University Innovation and Entrepreneurship Challenge attracting 1,007 projects from 149 universities across 11 countries. Peking University's team won the top prize for its cryo-electron microscopy technology platform.    Other highlights included esports tournaments at Guiyang's X-Sci-Fi Valley and the "Speaking ASEAN in Chinese" language program. Organizers announced plans to host over 5,000 international youths in Guizhou over the next year.    Strategic Outlook    Since its inception in 2008, the CAECW has hosted over 54,000 participants from nearly 90 countries. Beyond education, the week serves as a pillar of soft power diplomacy, supporting the New International Land-Sea Trade Corridor and providing landlocked Guizhou with a vital gateway to Southeast Asia.    "Education is the bridge, wisdom is the engine, and youth are the future," an organizer noted, emphasizing that the 2026 conclave marks not an endpoint, but a starting point for deeper, smarter regional cooperation. To ensure accountability, a year-round tracking system with project ledgers and quarterly reviews will monitor all signed agreements.                    。各地跑友都在用脚步庆祝这个日子，但小编想问一句：你今天跑的这几公里，是“健康跑”，还是“伤身跑”？

跑得对，才最重要跑步门槛低，谁都能迈开腿就跑。但也正因如此，太多人忽略了背后的科学。有运动医学专家指出，目前全民健身最突出的问题不是场地不够，而是大家健身全凭感觉，缺乏科学的认知。很多人把“动了”当成了“练对了”。而我们身边有许多跑友，跑着跑着，膝盖开始疼了；跑着跑着，开始卷速度了；跑着跑着，忘记了自己的跑步初心……这些“跑步坑”，你踩过几个？健康跑吧总结了这几个跑步坑，看看你有没有踩过？坑一：跑得越快越狠，效果就越好有人平时久坐不动，突然心血来潮猛跑五六公里，没几天膝盖或者脚踝就出问题了。长期不运动的人，骨骼和肌肉根本扛不住突然的高强度冲击，损伤速度远超修复速度。

C | 所以，刚刚开始跑步运动的朋友，一定要慢慢来，从“跑走结合”开始，千万不要急于求成。坑二：跑前不热身，跑后不拉伸一次完整的跑步练习，应该包括 “热身、跑步、拉伸”三个步骤。这是跑者中最普遍也最容易被忽视的问题。把热身和拉伸做好了，才能够跑起来更加轻松，也更加不容易受伤。如果自己总是记不住，可以考虑跟着爱热身和拉伸的跑友一起跑步，直到这两个流程变成你的肌肉记忆，就不会忘记了。

D | 坑三：觉得跑得慢就是“白跑”很多人有“跑量焦虑”，觉得跑得慢丢人，配速低了就是垃圾跑量。但轻松慢跑本身就有训练价值，别用竞技的标准去要求每一次日常跑步。坑四：只跑步，不练力量一味埋头跑步，看似每天在养生，其实也在埋藏风险，尤其是对于一些大跑量跑者。

E | 肌肉可不只是好看的外表。它是关节的缓冲垫，是身体的动力源。跑步属于有氧运动，主攻心肺燃脂；力量训练是无氧运动，负责留存肌肉、提升基础代谢。两套训练相辅相成，缺一不可，这是全球运动科学界统一的共识。

到底什么是健康跑步？

“你跑的，是不是健康跑？”——其实，你自己的身体知道，你的精气神也知道。

F | 1. 身体状态变好了吗？坚持科学跑步，心肺功能会慢慢变强，爬楼梯不再气喘，走路带风，整个人轻盈不少。当你跑步一段时间，会明显感觉到自己身体状态的好转，这是每一个跑着从“不运动”到“运动”的直观感受。

G | 更不必说，有许多跑者跑掉了“三高”，甚至一些难以治愈的疾病。但是，有一部分跑者痴迷跑步之后，容易跑步过量，从外表看上去就“老”很多，甚至伴随着一些伤痛。这个时候，很明显，就是“伤身跑”了，一定要及时减量。

H | 2. 精神状态怎么样？跑步的时候，脑子会慢慢放空，一天积攒的烦心事好像都顺着汗水排了出去。

I | 很多跑友都有这种感觉：工作上想不通的事，跑着跑着就想通了；心里堵得慌的时候，出去跑一圈回来就顺畅了。跑步带来的那种通透感，是任何电子屏幕都给不了的。

J | 别在意跑得快还是慢，能让自己放松下来、开心起来，这一步就没白迈。当你觉得跑完步，感觉非常放松，你就是在正确的道路上。但是，如果你因为成绩不如意，反而变得厌跑，甚至压力过大的时候，就需要重新斟酌自己的跑步目标了。3. 睡眠质量如何？白天适度消耗了体力，晚上身体自然知道该休息了。很多跑友反馈，跑步之后入睡更快、睡得更沉，半夜醒来的次数也少了。深度睡眠多了，第二天醒来精神饱满，白天不容易犯困，形成了良性循环。但是有一些跑友不注意跑休，狠不得每天都跑步，导致自己的睡眠质量也开始下滑，这个时候，你也需要注意了！业余跑者，别天天跑。身体需要时间修复，你不给它时间，它就用伤病来提醒你。每周跑个三四次，跑一天歇一天，反而比天天跑效果更好、身体更舒服。好的睡眠，来自白天恰到好处的消耗和充分的恢复。

写在最后跑步的初心是为了健康，不是为了成绩。你开始跑步，可能是因为想减肥、想减压、想提高生活质量。别让“跑得更快更远”的执念，偷走了你最初那个“想健康”的愿望。全民健身日，是一个反思的好契机。愿你跑出的每一步，都是为了更健康的自己。