跑出你迄今为止最棒的超马所需的一切（第400期！）

你可能不确定自己是否需要提升耐力，我也来分享一下我自己的经历。

You don't know if durability is the thing that you need to work on, and I'll tell a story based on my journey here too.

很多人知道，我对野猪百英里赛跑着了迷。

So a lot of y'all know I am obsessed with the javelina hundred.

我真的特别喜欢野猪百英里赛。

I love the javelina hundred.

我已经跑过三次，这条赛道上的里程，恐怕比我愿意承认的还要多。

I've done that thing three times and ran on that course probably more times than I'd like to admit.

但第一年我参加这场比赛时，表现其实还不错。

But the first year, when I went to go run that race, I had a pretty good race.

我拿到了前十名，特别兴奋，还把我的百英里成绩缩短了大概八个小时。

I finished top 10, was super excited, had, like, shaved off my 100 mile time by about, like, I think, eight hours.

当时真是高兴得不得了。

And so was really, really stoked on it.

但我要跟你们说件事，朋友们。

But let me tell you this, my friends.

最后六十英里简直痛得要命。

Those last 60 miles were so painful.

整整六十英里，我的腿感觉随时要炸开。

My legs felt like they were going to explode for 60 miles.

真的疼得不行，特别特别疼。

It really hurt really, really bad.

所以第二年我再去参加Javelina比赛时，我的目标就是：别再让腿疼成那样了。

And so when I went back next year to Javelina, my goal was like, I don't want my legs to hurt that bad.

于是我想，好吧。

So I was like, okay.

我们得好好训练，确保腿不会再疼到那种地步，别在比赛中途感觉腿要废了。

We're going to train, and we're gonna make sure that those my legs do not hurt like that, so I don't feel like my legs are just going to implode in the middle of the race.

对吧？

Right?

咱们说实话吧。

Because let's just be frank here.

腿不疼的时候跑，肯定比腿疼的时候跑轻松多了。

It is way easier to run stronger on legs that don't hurt versus legs that hurt.

不过这里得说明一下。

Now caveat here.

如果你跑一百英里，腿肯定会疼。

If you're running a 100 miles, your legs are gonna hurt.

一百英里的比赛，腿疼是必然的。

There's there's never a 100.

顺便说一句，让我澄清一下这个误解，好吗？

By the way, let me let me just dispel this notion, right?

有一次，一位运动员来找我，我是因为跑过很多100英里和超马比赛才知道这件事的。他们找到我的时候会说，我记得当时……

So, I had an athlete come to me once and I've learned this because I've ran many 100 milers, many ultramarathon They come to me and they go, I remember this.

我是在某个活动上遇到他们的。

Like, was I met them at an event.

他们会问，有一段时间，这些比赛难道不疼吗？

Go like, at one point, does it not hurt in these races?

就是说，在你训练的某个阶段，难道就不疼吗？

Like like, at one part of your career when you're training, does it not hurt?

我看着他。

And I looked at him.

我把手搭在他肩膀上，说：兄弟，一直都是疼的。

I put my arm in his shoulder, and I was like, brother, it always hurts.

真的一直都是。

So it really does.

所以你要明白，疼是常态。

So just know that it always hurts.

但话说回来，跑六十英里腿像灌了铅，和跑三十英里就那样，这中间差别可大了，这完全可能。

But, I mean, there's a difference between having your legs feeling dead for 60 miles versus 30 miles, right, which is totally possible.

好了，言归正传。

So anyways, back to the story.

我回到第二年参加贾维利纳比赛的时候，同样的事情又发生了。

I go back to my second year at Javelina and the same thing happens again.

到了四十英里左右，我的腿开始疼，接下来的六十英里简直是在受罪，今年的表现反而比去年还差。

Around mile 40, my legs start to feel painful and I go through another 60 miles of absolute pain and misery and I actually do worse this year than I did the year prior.

这时候我感觉特别泄气。

Now I'm feeling discouraged.

我在想，这到底是怎么回事？

I'm like, what is going on?

我可是拼了命地训练，为了这场比赛。

Like, I literally train my heart out for this thing.

这已经是第二次参加这项赛事了。

Like, this is my second time doing this.

为什么我的腿反而越来越差？

Why do my legs get worse?

就在这时候，我开始大量查阅资料。

And that's when I started to do a lot of research.

我深入学习了更多生理学知识，才明白自己根本没练出耐力。

I started to learn a lot more about physiology, and I realized that I wasn't training for durability.

我当时练的是接下来要讲的另一个方面，但完全没关注过耐久性。

I was training for another pillar in this list that we're going to talk about next but I wasn't focusing anything on durability.

后来我专门加强了耐久性训练，第三次参加Javelina 100时，气温更高，我却跑出了将近一小时的个人最好成绩，十五小时二十八分，而且直到八十五到九十英里才开始觉得腿酸。

So, I focused a ton on durability and I was able to come back to javelina 100 for the third time with hotter temperature and run about an hour PR at fifteen hours and twenty eight minutes, and my legs only got sore at about mile 85 to 90.

这就是耐久性的力量，朋友们。

That is the power of durability, my friends.

真正的力量就在这儿。

That's the power right there.

耐久性真的很重要，因为它让你跑得更有力——对我来说，那次比赛我几乎做到了后半程比前半程还快，因为腿里还有余力，能再加把劲。

So durability really matters because you're going to be able to run stronger because for me, I've I was able to nearly negative split that race because my legs had juice in the tank and I can give it a little bit more push.

所以，耐久性很关键。

So, durability matters.

那该怎么训练耐久性呢？

Now, how do you train for durability?

到底该怎么训练耐久性呢？

How do you train for durability?

这就是方法。

This is the how.

对吧？

Right?

所以我告诉你该做什么。

So, I give you the what.

这就是方法。

This is the how.

这就是你训练耐力的方式，顺便说一下，回到刚才那一点，做个收尾。

This is how you're going train for durability which by the way, to go on that last point just to close that in the loop.

比赛时如果你觉得最大的瓶颈是双腿，对吧？

If you're in a race and you feel like the biggest limiter for you out there is your legs, Right?

我经常在赛后复盘时问运动员这个问题。

It like I always say, ask athletes when we're debriefing a race.

假如有个魔法精灵从天而降，问你：我能帮你哪一点，让你跑得更快？

If you were to have a magic fairy come down from the sky and just be like, what is one thing that I can help you that's gonna make you move faster?

如果你的答案是腿没那么难受了，那你就已经走在正轨上了。

If your answer is my legs not feeling as bad, poof, you are in a good spot.

对吧？

Right?

腿特别酸、特别疼、状态不好，这就是耐力不足的表现。

So legs feeling really bad, feeling sore, not feeling good, that's the durability limiting thing.

这意味着你的耐力是短板。

That means you are durability limited.

对吧？

Right?

所以你是耐力受限。

So durability limited.

那该怎么训练耐力呢？

So how do you train for durability?

首先，你要确保有足够的时间，来完成越野跑所需的最低训练量。

So from the first standpoint, the first standpoint on this is that you have to make sure that you have enough lead time to get the minimum amount of volume required for your ultramarathon.

这真让我挺惊讶的，有时候有人来找我，说：嘿。

It is actually really shocking to me because sometimes people will come to me and they're like, hey.

我刚跑完人生第一个100英里。

I ran my first 100 miler.

我两条腿疼得要命。

Like, my legs hurt like crazy.

该怎么提升耐力啊？

How do you build durability?

我就问：那你平时的训练量是多少？

And I'm like, well, what was your volume?

他们报出数字，我当场愣住。

And they give me their volume, and I'm like, woah.

这连我让别人跑100英里前的最低要求都达不到。

That's not even, like, the minimum amount I put someone to do a 100 miler.

所以第一点，你得先保证训练量够足。

So first of all, you just gotta make sure that you're doing enough volume.

对于100英里赛事，或者更广义的超马训练，我们 Everyday Ultra Coaching 的理念就是尽可能多地让双脚保持运动。

Now for 100 mile races and or just for ultramarathons in general and what our philosophy here at Everyday Ultra Coaching is, we like to do a lot of a lot of, like, time on feet.

所以，这并不完全取决于跑了多少英里之类的数字。

So with that, like, it's not necessarily a matter of miles or anything of such too.

我们更看重的是双脚实际站立和运动的时间。

We go by time on feet.

当我们从训练量的角度来考虑，完成这些超马比赛所需的最低限度是多少时——

And so when we think about the minimum amount needed to train for these ultramarathons from a volume perspective.

对吧？

Right?

这被称为‘最低最大原则’。

And this is called the minimum maximum principle.

我之前可能提过这个概念。

You may have heard me talk about this before.

这个原则也是美国越野跑认证体系和杰森·库普所采用的。

And this is the same principle used by the USGA ultrarunning certification and Jason Koop.

他是越野跑教练界的奠基人之一，也是业内公认的黄金标准。

So one of the godfathers of ultramarathon coaching and the gold standard for ultramarathon coaches in the industry.

对于50公里和50英里赛跑，赛前减量前的三个高峰训练周，你至少需要累计跑满六个小时才算基本准备充分。

For a 50 k and a 50 miler, the minimum amount of volume you need to be minimally prepared for the race is going to be at least six hours of running for your peak three weeks of running before the taper.

也就是说，赛前减量前的那三个高峰周，你得保证这六个小时的跑步量。

So that's your three peak weeks before the taper.

参加50公里或50英里比赛，赛前至少要跑满六小时，才算是有了基本的体能基础。

You need to have at least six hours of running for a 50 k or a 50 miler to be minimally prepared.

至于100英里和100公里，这两项通常被归为同一类，但你赛前减量前的六个高峰训练周，至少得累积跑够九个小时。

For a 100 mile and a 100 k, which are looped into 100 mile and a 100 k, you need at least nine hours of running for your peak six weeks of training before the taper.

也就是说，赛前减量前的那六个高峰周，你得跑满九个小时。

So nine hours of running for your peak, six weeks before the taper.

不过得说明一下，他们确实把50英里和50公里归到一起了。

Now disclaimer, they do loop 50 miler and 50 k in one.

他们也把100公里和100英里算作一类，但我认为这两者差别其实挺大的。

They they loop a 100 k and a 100 mile into one, and I do think those are pretty big differences.

所以为了更稳妥一点，乔的建议是，如果你跑50英里，最好能把训练量做到七到八小时左右。

So to be a little bit on the safer side, the Joe version of this is if you're doing a 50 miler, I'd like to see people a little closer to the seven to eight hours.

如果是100英里，那就最好能接近十到十一小时。

And if you're a 100 miler, I like to see people a little bit closer to the ten to eleven hours.

对吧？

Right?

毕竟距离又多了一截。

Because it's just a little bit farther of a distance.

我觉得要是用同样的训练量去准备100公里和100英里，那未免太草率了。

I think if you train the same amount for a 100 k versus a 100 miler, I don't think that's that's very smart.

所以我才想特别强调一下这一点。

So that's why I like to make that amendment on there.

至于200英里，虽然USCA的超马教练认证里没有相关标准，但根据我带过很多跑200英里选手的经验，再加上我自己也跑过好几场200英里。

Now for 200 milers, although the USCA ultrarunning certification doesn't have a standard for 200 milers, based on, you know, my experience of coaching tons of people for 200 milers, racing several 200 milers myself.

我可以很肯定地说，跑200英里的话，训练高峰期的每周跑量至少得达到十二小时。

I can confidently say that the minimum maximum for a 200 miler will be about twelve hours a week for your peak six weeks of training.

在你训练的高峰期六周里，每周要练满十二小时。

Twelve hours for your peak six weeks of training.

不过你可能马上会注意到这些数字，我得先说明一下，因为有些人可能会说：等等。

Now what you might notice in these numbers real quick just to make a disclaimer because some people are like, wait.

什么？

What?

这也太夸张了吧。

That's crazy.

如果你留意一下，随着距离增加，训练量的增长幅度其实是递减的。

Is if you notice the amount of distance that increases, the rate of how much additional volume slows down.

这就像一条曲线一样。

And that is because it's almost like a curve.

对吧？

Right?

所以你增加的训练量，并不会和你要完成的距离成正比增长。

So the more volume that you add, it's not going to be a proportional amount to the same distance rise as what you're training for.

比如说，你从50英里升级到100英里，可不会把训练量直接翻倍。

So, like, for example, if you're going from 50 mile to a 100 miler, you're not gonna do double that.

对吧？

Right?

从100英里到200英里，更不会翻倍，主要是因为人的训练量有上限——不光是身体扛不住，时间上也挤不出来。

And if you're going from a 100 miles to 200, you're not gonna go double that mostly because there is an upper limit for how much volume people can do, not just from a bodily perspective, but from a time perspective.

所以我们得设计出这个曲线，既要考虑到恢复的需求，也要确保普通人真能挤出时间完成。

And so we gotta make that curve in there to make sure it accommodates not only for the recovery aspect, but make sure that people can actually do it in their real life.

如果你每周练11小时，突然跳到22小时去备战200英里，很多人的生活根本撑不住，一整周都难坚持。

Because if you're training eleven hours a week and you go to twenty two hours for a 200 miler, that might not be possible for a lot of people, like, in throughout the weeks.

所以你至少得保证能完成这个最低训练量。

So you gotta make sure that you minimally can get that much volume.

不过我得再强调一下。

And so let me just stress this, though.

这些数字都是最低要求。

These are minimums.

这些只是最低标准。

These are minimums.

对吧？

Right?

要想为越野跑做好充分准备，你的训练量最好能超过这些数字。

You wanna be above this to feel very adequately prepared for your ultramarathon.

理想情况下，你当然希望超过这些数值，但这些是你必须努力达到的最低底线。

So in an ideal world, you wanna be above these numbers, but these are the minimum numbers that you wanna build towards.

所以，你应该在报名越野跑之前，先看看自己目前的训练量是多少。

So the way that you wanna do this is before you even sign up for an ultramarathon, you wanna look at where your volume is currently.

看看你的比赛目标，再算算在你有限的时间内，需要增加多少训练量才能达到这些最低标准，或者更好是超过它们。

You wanna look at where your race is, and you wanna look at what the ramp would be like to get to those minimum maximums or ideally above that in the time frame that you have.

对吧？

Right?

在你所剩的时间内。

In the time frame that you have.

我通常会这么做，特别是对运动员来说，他们经常会问我：我有时间训练参加这场比赛吗？

Now what I like to do, and especially with athletes, like, athletes will come to me and they'll be like, do I have time to train for this race?

这就是我为他们做的具体方法。

This is the practice that I do for them.

我会打开一个表格。

I open up a spreadsheet.

把两个日期输进去，看看他们现在的训练量，然后模拟一条从当前水平到目标的提升路径，看看能不能达到那些最低要求。

I put the two dates in, and I go and see where their volume is, and then I make a hypothetical bridge up until that place to see if they can hit those minimum maximum numbers.

如果能，那就太好了。

If yes, great.

我觉得你时间够用。

I think you got time.

如果不行，我就会说：嘿。

If not, I'm like, hey.

你还没达到这个最低标准。

You're not hitting this minimum number.

我建议你考虑找个更晚一点的比赛。

I would suggest maybe finding a later race.

如果你用这种方法，我要提醒一点，因为我们经常听到这个‘百分之十法则’——训练量每周增加百分之十。

And so if you are doing that method, the one thing that I will say, because we hear this rule all the time, is that 10% rule of increasing volume.

这个法则用来制定通用训练计划或许还行，但用在个性化训练上就有问题了。

While I think that can be a good rule in terms of coming up with a standard training plan, it is inherently flawed when it comes to individualization.

根本没有任何研究支持这个说法。

There is no studies.

也没有科学依据。

There is no science.

没有任何证据表明，训练量必须按百分之十的幅度增加才是最优方案。

There is nothing that says that a 10% volume increase is the way to go, is the is the optimal way to go.

对吧？

Right?

这其实只是为了让训练计划标准化，才搞出来的一个风险控制手段。

It is just a risk reward management tool done to make standard training plans.

所以对你来说，作为运动员，如果你不确定，从10%开始是个不错的起点，但你得留意身体的反应。

So now for you as an athlete, I think if you're unsure, 10% can be a good place to start, but you have to also see how your body responds to it.

比如，对有些人来说10%可能太多了，对另一些人来说又可能太少了。

So for example, 10% for one person might be too much, 10% for another person might be too little.

这里还有一个要注意的地方：如果你的训练量基数比较小，可以适当加大增幅。

And here's, like, a caveat too with this is that if you have a smaller volume base, you can make bigger increases.

比如说，你每周练三小时，可以增加到三小时半，甚至四小时，这已经超过10%了。

So, like, if you're doing three hours a week, like, you can go to three and a half or maybe four hours a week, which is gonna be a bigger than 10% increase.

而你每周的训练量越大，就越该保守一点，增幅尽量小一点。

And the bigger your number of weekly mileage, the more you wanna be on the lower side of a percentage increase.

对吧？

Right?

如果你每周练十三小时，可能只加到十四小时，这其实还不到10%。

So if you're doing thirteen hours a week, you may go to fourteen hours, which is less than 10%.

对吧？

Right?

但这是因为你练得越多，10%的增幅就越夸张。

So but that's just because the longer that you get, right, 10% increases are giant jumps.

而你基础量越小，10%的增幅反而就越温和。

And then the smaller that you are in their volume base, 10% increase are smaller jumps.

所以你要确保增幅恰到好处。

And so you wanna make adequate jumps.

但最重要的是，如果你不确定，就先从10%左右开始，看看身体的反应。

But the biggest thing is, like, if you're unsure is to I would say go around that 10%, see how your body feels.

如果觉得太吃力，出现小毛病、酸痛，就稍微减一点。

If it feels too much, you got niggles, aches, pains, pare it down a little bit.

如果觉得太轻松，轻松得离谱，那就再加一点。

If you feel like it is too easy and ridiculously easy, then you can bump it up a little bit more.

对吧？

Right?

所以你要慢慢调整，找到最适合自己的那个点。

So you go through that process to try and find that thing too.

但如果你不确定，也不知道该怎么做，可以试试增加10%到15%的量，特别是在逐步加量的时候，看看能不能达到你的最低和最高目标。

But if you don't know and you're unsure and you're like, I don't know, then you can try that 10% increase, 10 to 15% increase when you're just doing that ramp up to see if you can hit those minimum maximums.

对吧？

Right?

这是第一点。

So that's the first thing.

关键是确保你有足够的训练量。

It's just make sure that you got a minimum amount of volume.

我真的很惊讶，居然有那么多人去参加超马，我就会问：‘你跑100英里的巅峰周训练量是多少？’

Again, I'm very surprised by how many people show up to ultramarathons, and I'm like, what was your peak week like for a 100 miles?

他们说：‘哦，我巅峰周大概练了七个小时。’ 我一听，天哪。

And they're like, oh, my peak week was about, like, seven hours long, and I'm like, oh, god.

我只能祝你好运了，朋友。

I was like, godspeed to you, my friend.

所以一定要保证最基本的训练量。

So just make sure you got that minimum amount of training.

但这些只是最低标准，你得超过它们才行。

But, again, those are minimums, and you wanna go higher than that.

那从耐力训练的角度来看，还有哪些关键点呢？

Now what are some other things that you need to do from a durability perspective?

我们刚才说的只是最低要求。

Like, again, we have the minimum amount.

第二点，就是要特别重视长距离跑。

The second thing is going to be really emphasizing your long runs.

我不是说长跑最重要，但你得保证有足够的长跑训练，因为这对提升耐力也很关键。

Not saying that, like, your long runs are the most important thing, but you wanna make sure that you're getting adequate long runs because those long runs do help with durability as well.

我常看到有人训练出问题，比如每周跑七到八小时，咱们就拿七小时来说吧。

So you do wanna make sure that you're getting in long runs because where I see sometimes people get a little awry with their training is like, let's just say they're doing seven, eight hours a week, or let's just go seven hours just to make it easy.

他们每天只跑一小时。

They're doing, like, an hour of running a day.

单从周总量看，这样确实没问题，但你也得靠单次长跑来培养耐力。

And while that's okay because it's a weekly volume perspective, you do need to build durability on single single long runs as well too.

所以在训练周期里，长距离跑很重要。

So having long runs is important in your block.

到了周期后半段，连续两天跑长距离也同样关键。

And then later in the block, doing back to back long runs are also very important as well.

不过这里要提醒的是，如果你之前没跑过这么长时间的长跑，建议每次只增加二十到三十分钟。

Key thing with long runs here though is I advise unless you have experienced doing the time of long runs that you're doing in the past, increase them by only about twenty to thirty minutes.

二十到三十分钟。

Twenty to thirty minutes.

之所以要保守一点，是因为去年有一项新研究指出，

And the reason why you wanna be, like, a little bit conservative on that is because there is there was a new study that came out, I believe, last year.

即使你每周的总跑量增加在安全范围内，如果长跑单次增幅太大，依然容易受伤。

And what it showed was that even if you have a weekly volume that is a safe volume increase, you can still get injured if you increase your long run by too much.

所以，长跑的单次增量也要控制好。

So you also wanna manage the amount of time you're increasing on your long runs.

当然，如果你以前就跑过这么长的距离，那直接跳到那个水平也没问题。

Now that said, like, you know, if you've done long runs in the past that are that long, you've jumped at like, that's fine.

你可以稍微激进一点。

You can do a little bit more aggressive.

但如果你要进入从未尝试过的范围，就别超过二十到三十分钟。

But if you're going to uncharted territory, only increase it by about twenty to thirty minutes.

如果按英里算，就是两到三英里左右。

If you're going by miles, like two to three miles.

对吧？

Right?

所以总的来说，一定要保证完成这些长跑，这对提升耐力很有帮助。

So all that being said, you wanna make sure you're getting in those long runs in there because that helps with durability.

我建议在训练周期里安排连续两天长跑，因为这样特别能增强耐力——第二天你是在疲劳的状态下继续跑的。

And I suggest closer to a block back to back long runs because those really help with durability because you're working on running on those tired legs on those second days.

这是提升耐力的一种方法。

So that's one way with the durability.

而耐力的另一个关键部分，非常重要，就是增加总跑量。

Now the other part of durability, which is super important is getting higher volume.

那我们回到2020年的乔吧。

So let's go back to Joe in 2020.

那是哪一年？

What year is that?

2024年。

2024.

那时候我突然意识到，得把耐力训练放在重点上。

When I got that whole notion of I need to focus on durability here.

于是我回头看了我以前参加杰维利纳赛跑时的训练记录，那时候我的周训练量最高也就13个小时左右。

So when I looked at my training for the prior javelinas that I did in the past, right, I was peaking at about thirteen hours of volume.

最高周训练量大约13小时，而当时最长的一次跑步也就28英里左右。

I was peaking at about thirteen hours of volume, and my longest run-in terms of miles at the time was about 28 miles.

我回头想想，觉得得重新考虑一下。

And I looked back and I said, okay.

那在不影响睡眠和压力的前提下，我还能把训练量再往上提多少呢？

Well, how much higher can I go without ultimately sacrificing my sleep stress, which I'll talk about in a second?

我还能把训练量再提高多少，才能增加总负荷，增强耐力？

How much higher can I push this volume so I can get more overall volume and build the durability?

我发现每周可以逐步增加到十六到十七个小时。

And I saw that I can build up to sixteen, seventeen hours a week.

好吧，那就这么定了。

And I was like, alright.

我们就要朝着这个目标努力。

Well, we're gonna go for that.

于是我慢慢把每周的训练量提升到了十六到十七个小时。

So I built up to sixteen and seventeen hours a week.

相比之前，这可是几周内大幅增加的训练量了。

That's a pretty sizable volume increase over several weeks versus my prior one.

这让我腿部力量有了明显提升。

And that helped me to develop much stronger legs.

说到底，正是通过全面提升训练量，我才有了足够的耐力，在Javelina 100中跑出了个人最佳成绩。

So it was just a matter of literally increasing my overall volume that got me to the ability to run stronger and build better durability to run my PR at javelina hundred.

所以对你来说，假设你跑一场50英里，明年还跑同样的距离，但耐力跟不上了，那就回头看看上一个训练周期你跑了多长时间，问问自己：这个周期里，我怎么才能增加一些跑量？

So for you, if you let's just say you're doing a 50 miler and you're doing the same 50 miler next year and your durability limited, look at your current volume of what you did in the block in the prior and try to ask yourself, how can I get in more volume during this block?

不过也不一定非得增加总跑量，比如你每周已经到上限了，只能跑九个小时。

And it doesn't necessarily have to be more volume because let's just say you're capped out at nine hours a week.

如果你在九小时之内拉长单次长跑的距离，同样也能提升耐力。

If you do longer long runs within that nine hours, that will also build durability.

对吧？

Right?

我经常说，如果你每周跑七小时，但其中一次跑了五小时，剩下的全是零散的小跑，这种安排对身体的负担，远比七次一小时的跑步要大得多。

Because I always say this, if you are doing a seven hour training week and you do one five hour run and the rest of the volume is peanut butter, that's gonna be a harder week on the body than if you're doing one or seven one hour runs.

因为每次延长长跑的时间，身体承受的压力都会进一步增加。

Because for every additional hour in those long runs, that becomes harder on your body.

这样说得通吗？

Does that make sense?

所以，归根结底，想提升耐力，你就得这么去安排训练。

So, ultimately, this is what you wanna do to focus on that durability aspect.

对吧？

Right?

增加你的总训练量。

Increase your overall volume.

我经常被问到的问题是，那我到底该增加多少呢？

Now the question that I get all the time is like, well, how much should I increase my volume to?

这里有两个不同的因素要考虑。

So two different factors on here.

第一个因素是，你需要把训练量增加到你能安全承受的水平。

First factor is you need to increase your volume to the level of what you can safely handle.

比如，你觉得从时间安排上，自己能应付十八个小时。

So if you're like, well, I can handle eighteen hours from a scheduling perspective.

但别一下子从九个小时跳到十八个小时，不然你肯定得去理疗师那儿报到。

Don't just go from nine to eighteen hours because you're gonna end up in the PT office.

我们可不希望这样，对吧？

We don't want Right?

所以，去做一下我之前说的那个练习，把你的训练量列出来，看看你能提升到什么程度，那个就是你的上限。

So, like, do that exercise that I mentioned before where you map out your volume and see how much you can go up to, and then that can be your peak.

但你还得留意另一个上限。

But then there's a second ceiling that you also need to be aware of.

那就是在不牺牲睡眠、压力管理和恢复的前提下，你能在现有时间里累积多少训练量。

It is how much volume can you build with the time that you have without sacrificing sleep, stress, or recovery.

一旦你开始长期牺牲睡眠，我就得给你叫停了。

So once you start sacrificing sleep consistently, that's where I cap athletes off.

因为增加训练量有个矛盾的地方：你练得越多，需要的恢复也就越多。

Because there's a conundrum when it comes to increasing volume is the more volume that you do, the more you have to recover.

而对我们大多数人来说，每天根本没法多睡几个小时。

And for many of us, we can't add more hours of sleep on the day.

所以你只能好好管理现有的时间。

So what you have to do is just manage the time that you have.

如果我们知道练得越多越需要恢复，却反而减少恢复时间——也就是睡眠，那简直就是自找麻烦。

And if we know that we need more recovery for the more work that we're doing, if we are decreasing the amount of recovery, aka sleep, that's a recipe for disaster.

研究显示，你平均睡眠越少，受伤的风险就越高，这可不是我们想看到的。

And what studies show is the more that you decline your amount of average sleep, the more that you increase your risk for injury, and we don't want that.

所以这是最关键的一点。

So that is the biggest thing.

如果你长期睡不够，那很可能就已经到极限了。

If sleep gets compromised consistently, then you are likely at your cap.

没错。

Yes.

我应该说‘很可能’。

I should say likely.

你已经到极限了。

You are at your cap.

这是第一点。

That's one thing.

第二点，压力。

Two, stress.

非常重要。

Very important.

我说压力的时候，有时候是吧？

When I say stress, because sometimes right?

这里有孩子的人吗？

Who has kids here?

谁有孩子？

Who has kids?

这里有人有孩子吗？

People got kids here?

有人有孩子吗？

People have kids?

是的。

Yes.

我希望将来能有孩子。

I hope to have kids.

我们打算明年要孩子。

We're hoping to have kids next year.

也许吧。

Maybe.

希望如此。

Hopefully.

不过话说回来，咱们这儿有不少人。

But anyways, all that being said, we got some people.

是的。

Yes.

已经有人举手了。

We got some hands raised.

真不错。

Amazing.

太好了。

Awesome.

对了，如果你是跑超马的家长，那你简直就是超级英雄。

By the way, if you are an ultrarunning parent, you are a freaking superhero.

你真的是超级英雄。

You are a superhero.

这太了不起了。

That is amazing.

对吧？

Right?

简直太棒了。

That is so freaking awesome.

向在座的各位致敬。

Respect to all of y'all.

就算你不是跑超马的家长，我也一样敬佩你。

And if you're not an ultrarunner parent, also respect to you too.

我不是跑超马的家长。

I'm not an ultrarunner parent.

但话说回来，如果你有孩子，你自然想多陪陪他们，想在他们身边，这些都是很自然的事。

But still, like, if you have kids, you wanna spend time with your kids, you wanna be there for your kids, all those things.

我知道有些人训练量一大，就没办法陪孩子，也没法顾家，反而给家里添了更多压力。

And I know some people get really stressed out sometimes when they're training a lot and they're not spending time with their kids or being there with their families or they're adding to stress on home.

这种心理上的负担其实会直接影响你的表现，甚至拖慢你的进步。

And that mental stress actually bleeds into your performance and actually does hinder gains.

而且我觉得，越野跑不应该是那种彻底打乱你生活、让你生活天翻地覆的事情。

Plus, I believe ultrarunning doesn't like, shouldn't be something that rearranges or totally blows up your life.

我认为训练应该适应你的生活，而不是让你的生活去迁就训练。

I believe your training should mold around your life and not vice versa.

所以如果你觉得，嗯，确实如此的话……

And so if you find that it's like, yeah.

从时间安排上，我可以练这么多，但我就是不想花太多时间离开孩子，那这样就很好。

Well, I think from a time perspective, I can train this much, but I don't wanna spend that much time away from my kids, then great.

这本身就是你该设立的一个界限。

Like, that that is also a limit that you're gonna have.

最后一部分是恢复。

And then the last part is recovery.

有些人到了某个程度就到头了，真的。

There's just sometimes an upper limit with certain people where it's like, hey.

一旦超过那个临界点，身体就不听使唤了。

When I once I get past this certain point, my body doesn't cooperate.

开始出现小毛病。

I get niggles.

动不动就感冒生病。

I start to get sick.

整个人感觉怪怪的。

I start to feel a little weird.

对吧？

Right?

这其实也是一个需要你认真对待的信号。

That is also a signal that you have to think about.

所以你要从这个水平出发，找到自己的上限，这就是你该努力达到的最高强度。

So you want to determine your cap from that level, and that's the highest level that you can build to.

当别人问你训练量该有多少的时候。

So when people are like, how much volume?

我会说，那你到底能承受多少呢？

I say, well, you know, how much can you get?

这个能承受的量，就是你应该瞄准的上限。

And that is the upper limit that you wanna build to.

关键在于你如何安全地逐步提升，以及你的限制因素是什么。

So it's a matter of how safe you can ramp up to it and what your limiters are.

对吧？

Right?

所以这也是最重要的一点。

So that's the biggest thing too.

总之，只要你这么做，练出来的腿力在比赛时绝对是最强的。

So, anyways, if you do that, you're gonna build the strongest damn legs when it comes to racing your race.

关于耐力的另一个方面，我在《西部州》播客里经常提到，这还跟地形有很大关系。

Now just a subpart of durability, and I talk about this a lot in the Western States podcast is it also depends on the terrain.

你需要适应上坡的耐力、下坡的耐力，还有平地的耐力。

So you need uphill durability, downhill durability, flat durability.

所以你要清楚自己训练的地形，确保有足够的爬升、足够的下坡，以及足够的平地跑步训练。

And so understand what terrain you are training for and make sure you're getting in the ample amounts of climbing, the ample amount of descent, and an ample amount of flat running.

从爬升和下坡的角度来看，在训练的最后四周，你每英里的爬升和下坡高度，最好尽量接近比赛的实际数据。

And to do it from a climbing and descending perspective, in your peak four weeks of training, you ideally wanna have your feet per mile on the ascent and the descent be similar to your race.

举个例子，假设你参加的是100英里赛程，总爬升10000英尺。

So for example, when I say that, let's just say you're doing a 100 miler with 10,000 feet of climbing.

那你就用10000除以100。

You're gonna take the 10,000 feet divided by a 100.

这样算下来就是每英里100英尺的爬升。

So that's a 100 feet per mile.

不管参加什么比赛，你都把总爬升和总下降的高度除以总里程数。

Whatever race you're doing, you take the elevation gain and descent, divide it by your mileage.

这样你就得到了每英里的爬升或下降高度。

That gives you your feet per mile of gain or feet per mile loss.

在减量训练前的最后四周，你每周的跑量和累计爬升高度 ideally 应该匹配。

When you're in your last four weeks of training before the taper, you ideally want your weekly mileage to and or and your weekly elevation gain.

如果你把每周的累计爬升高度除以跑量，结果应该接近你目标赛事的每英里爬升数值，这样能让你的双腿适应这种地形和坡度。

If you were to take your weekly elevation gain divided by your mileage, you want your feet per mile to be around that same thing because that's gonna help to adapt your legs to that number and to the to a terrain that you're going on there too.

另外有个关键点：如果你参加的路线多坡，尤其是长下坡，那就尽量多练长下坡。

Also, a really big caveat is if you're doing a hilly course, if you have very long downhills, if you can get on long downhills, do long downhills.

如果路线有很长的上坡，也要尽量找类似的长上坡来训练。

If you have very long uphills, try to find very long uphills.

如果有大段平路，也别忘了安排足够多的长距离平路跑，因为这种特定的耐力同样重要。

If you have very long flat sections, try to get in very long flat sections as well too, because that that specific durability is gonna help as well too.

所以，这就是耐力训练的要点。

So, anyways, that's the durability playbook.

在进入下一部分之前，还得提一下耐力的一个重要方面——耐力不只是撑完一场比赛的能力。

Now before we go on to the next thing, there's a really important subset of durability too because durability isn't just the ability to outlast in a run.

还要避免受伤，这样才能持续参赛。

It is also staying away from injuries so you can stay in the game.

所以，耐力训练中非常重要的一点就是恢复。

And so one of the big things with durability is obviously recovery.

一定要确保恢复做得到位。

So you wanna make sure recovery is protected.

我最看重的三点：睡眠、饮食和补水。

My favorite, sleep, eating, hydration.

把这些基本事项安排好就行。

Make sure those things are dialed in.

其实你需要的就这么多了。

That's really all you need.

不需要那些花里胡哨的东西。

You don't need super fancy crap.

睡眠、饮食、补水。

So sleep, eating, hydration.

但另一部分就是力量训练。

But then another piece is strength training.

力量训练是提升耐久性非常有效的方式，多年来我逐渐形成了一种观点：我认为每个超马跑者都该做力量训练。

Strength training is a really, really good way to build durability, and I have molded my philosophy over the years that I think every single ultrarunner should be strength training.

当你做力量训练时，目标是让全身肌肉能承受更大的负荷。

And so when you do strength training, what you're trying to do is you are of your overall muscles to handle more load.

比如你现在肌肉能应付每周50英里的跑量，但即使你循序渐进地增加，可能也扛不住80英里，因为肌肉的承受力不够。而力量训练正是在提升肌肉的负荷能力，从而预防受伤。

So, like, your muscles right now can maybe handle load of 50 miles a week, but they might not be able to handle 80 miles a week even if you ramp up safely because your muscles don't have the When you strength train, you are increasing the capacity for your muscles to handle the load, and therefore, you prevent injuries.

这就是为什么你受伤后，理疗师会给你安排力量练习——目的就是增强那块肌肉的承受能力。

That's why when you get injured, your physical therapist gives you strength exercises because you're increasing the capacity of that muscle.

所以我建议每周做一到两次力量训练。

So I recommend doing strength training one to two times per week.

如果你每周跑量超过100英里，我建议至少每周做两次，尤其是在训练期间，这样能有效提升身体的抗伤能力。

If you're doing a 100 miles and above, I suggest two times a week at the least, during your, during your training program because that can help to build the durability in the sense of not being injured.

这就是提升耐久性的完整方法。

So that is your durability playbook.

这样有用吗？

Is this useful?

这样有帮助吗？

Is this helpful?

这样好吗？

Is this good?

我知道信息有点多，但这些都很有用。

I know there's a lot of information, but that's useful.

这样行吗？

Is that good?

对吧？

Yes?

对。

Yes.

对。

Yes.

对。

Yes.

太棒了。

Awesome.

太棒了。

Awesome.

点赞。

Thumbs up.

当然了。

Hell, yeah.

我超喜欢这些表情符号。

I love these emojis.

它们到处乱飞。

They just, fly all over the place.

有点疯狂。

It's kinda crazy.

我简直就是到处乱发点赞的表情，真的，看起来就像在不停地扔拇指手势。

It's, like, literally, like, I'm just, like, throwing like, it looks like I'm just, like, throwing thumbs up all along the place.

这还挺有意思的。

It's kinda funny.

不管你做不做别的，只要专注于耐力，你下次参加超级马拉松肯定能大放异彩。

Anyways, if you do nothing else and you just focus on durability, like, you're you're going to rock your next ultra.

我跟你保证。

I promise you.

但你猜怎么着？

But guess what?

还有另外四个关键点，我们接下来一一讲。

There's four other pillars, and we're gonna go into that.

我们接下来要讲的另外四个关键点。

The four other pillars we're gonna go into it.

对了，如果你有问题，随时提。

By the way, if you have questions, please ask.

这个本来也应该是互动的，你知道的。

Like, this is supposed to be, you know, interactive too.

所以随时在聊天区提问，我都会一一回答。

So feel free to put in the chat, and I will go ahead and answer your question too.

好了，咱们接着说第二个要点。

Anyways, let's go to the second pillar.

第一个要点是耐力。

So the first pillar is durability.

对吧？

Right?

第一个要点就是耐力。

That first pillar is durability.

第二个要点，其实我之前提到过，就是那些从公路跑转来跑山的人，他们一上来就被打趴了，因为他们擅长的其实是有氧能力，也就是第二部分。

The second pillar is kinda what I was talking about before when I was mentioning the, you know, people who come from, a really fast road background, and then they come into trail, and then they get obliterated because what they're really good at is that aerobic engine, which is that second part.

第二部分就是你的有氧耐力。

The second part is your aerobic fitness.

所以这基本上就是你所谓的‘速度’。

So this is essentially how, quote, unquote, fast you are.

对吧？

Right?

你的纯粹配速到底有多快？

Like, how fast is your sheer pace?

因为这一点也很重要。

Because that also matters too.

我不觉得这是超马里最关键的因素，但如果你耐力很好，这时候就能明显看出你是不是在这上面受限了。比如我第三次参加Javelina的时候，腿其实没怎么疼。

I don't think it's the key determinant of things in ultramarathon, but if you're really durable and this is where you can really, really tell if you're limited in this area because I've had rate like, even when I did javelina on that third year, like, my legs didn't hurt that bad.

限制我的其实是呼吸——我感觉自己的速度再也提不上去了，就是因为呼吸跟不上。

The thing that was limiting me was my breathing because I felt like I could not run any faster than I currently was due to my breathing capabilities.

所以，如果你在有氧耐力上遇到瓶颈，这就是最明显的信号。

And so that is how you can tell if you are in a place where you are, limited from the, breathe aerobic fitness perspective.

那你可能就需要全面提升一下速度了。

So you just might need to get overall faster.

你的耐力可能已经很好了，但你还是得整体跑得更快、更高效。

So your durability might be great, but you wanna just get overall faster and quicker.

这时候，有氧耐力就起关键作用了。

And that's where that aerobic fitness comes in.

所以你要怎么判断自己的瓶颈在这儿呢？腿不累，状态也不错，可就是跑不出你原本想达到的速度。

So the way that you can tell your limit here, again, legs feel good, everything is good, but you just can't simply run the pace that you wanna run at the intensity that you were targeting to run at.

大多数人练马拉松想破纪录时，关注的都是这一点。

For most people, when they're training for a marathon and they're trying to PR, most of the time, they're trying to focus on this.

因为想破马拉松纪录，说明你已经跑过一次了，耐力应该没问题——前提是训练到位了——现在你真正要提升的是有氧能力，好让26.2英里都能跑得更快。

Like, this is the limiter for most people doing a marathon because if they're trying to PR a marathon, that means they've ran a marathon before, they likely have the durability, assuming that they've trained enough for it, and they're trying to increase their aerobic fitness so that they can run faster for 26.2 miles.

但在超马里，这通常不是最普遍的问题。

Now in an ultramarathon, usually, this isn't the most common thing.

不过如果你从100英里转战50公里，或者想跑得更快，而且已经跑过很多100英里了，那这就是你该重点突破的地方。

But if you're going from a 100 miler to a 50 k or you wanna run a 50 k faster and you've done a lot of 100 milers, this is the lever that you wanna pull.

对吧？

Right?

有氧耐力也是这里第二个关键要素。

So aerobic fitness is the second pillar on here too.

那该怎么训练来提升有氧耐力呢？

Now how do you train to improve your aerobic fitness?

第一个方法特别简单，几乎不用费劲，如果你还没这么做，那真是白白浪费了。

Now the first one is one where if you're not doing this, and this is like easy low hanging fruit.

我跟你说，大多数人——包括我刚开始跑步的时候——提升整体速度和有氧能力最有效的方法，就是确保你的轻松跑真的够轻松。

And I will tell you, this is a majority of people, including myself when I first got into running, is one of the best ways to improve your overall speed and aerobic fitness is to run make sure your easy runs are actually easy.

确保你的轻松跑真的够轻松。

Make sure your easy runs are actually easy.

当年我刚接触超马那会儿，和乔一起，我几乎每一场跑都冲在三区、四区的强度上。

Because when I was a wee young lad Joe and I first got into this place of ultrarunning, I was running my runs like almost every run at like zone three, zone four.

对吧？

Right?

就是一直硬撑，从不放松。

Like, just hard, not easy.

但这样做的问题是，你根本练不出那种能在长时间慢速中高效燃烧脂肪的有氧能力。

And the problem when you do that is you're not developing that low aerobic fat burning engine that is going to take you on an easy pace for a long period of time.

结果就是你的身体很快耗尽能量，根本学不会高效燃脂，一跑久就撞墙，最终根本撑不住长时间的慢跑——而这在越野跑里至关重要。

And so what happens is your engine burns out really quickly, and you don't actually become efficient at burning fat, and therefore, you bonk really easy, and ultimately, you can't carry on that slow easy for a long period of time, which is incredibly important when it comes to an ultramarathon.

所以，这绝对是最重要的事。

So, like, that's the biggest thing.

如果看到有人在这上面特别吃力，我总会说：别忘了，你的慢跑真的要够慢。

Like, if I see someone really struggling to to do that, I always say, well, make sure your easy runs are actually easy.

还有件事你要明白。

And here's the thing.

这事儿挺难的。

This is tough.

因为慢跑其实没那么有趣，我该说，它不像快跑那样让人兴奋。

It's hard because it's not really fun to as fun, I should say, to run easy.

但我个人其实挺喜欢慢跑的。

I like running easy.

我跟你说啊。

Let me tell you this.

你做速度训练的时候，恢复日真的挺舒服的。

When you do speed sessions, those recovery days are nice.

有时候我也会做一次速度训练。

Like, sometimes I do a speed session.

练完把自己累个半死，然后一看恢复跑，哎，今天可以放松了。

I destroy myself and then I see recovery run.

心想，今天终于能悠闲点了。

I'm like, oh, I can just chill today.

肯定特别轻松愉快。

It's gonna be fun.

我们就在小路上慢慢逛，对吧？

Like, we're just gonna we're just gonna lollygag through the trails but but ultimately, right?

可问题是，如果你平时跑得偏快，又没真正放轻松，突然要转成真正的慢跑，特别难熬，因为感觉像在爬一样。

Like, if we're used to running a little bit faster and we're not actually easy, transitioning from that to, like, true easy running is very hard because it feels like you're running slow.

你觉得跑得轻松了，但事实是这样。

It feels like you're running a little bit easier because here's the reality.

你确实跑得很轻松。

You are running easy.

这正是关键所在。

That's the point.

下面我来告诉你，怎么确保你的跑步真的够轻松。

And so here's how you can make sure that your runs are truly easy.

这个方法绝对靠谱。

This is a bulletproof way.

没错。

Yep.

我亲自多次验证过这个方法。

And I even fact checked this on myself many times.

你听好了。

Like, listen.

我是个教练。

I'm a coach.

我跑步已经很多年了。

I've been running for a long time.

我带过很多运动员。

I've helped a lot of athletes.

但有时候，我会特别兴奋，比如听到一首歌，身体就忍不住想冲出去。

But sometimes, I get really jacked up and excited or, like, I listen to a song and, like, I can feel, like, my body wanna go.

所以我总会做一些测试，确保自己不会这样。

And then I do these these tests to make sure that I'm not doing this.

你第一件事就是要放下自尊。

So the first thing that you have to do is put your ego aside.

这其实是你最该知道的第一件事。

That's the first thing you know how to do.

你知道我把这归咎于什么吗？

And you know what I blame for this?

我怪Strava。

I blame Strava.

你有没有发现，当你把一次恢复跑上传到Strava，结果配速比平时慢好多时，特别糟心？

Because you know what sucks when you upload a recovery run into Strava and your pace is much slower than it is?

你心里立马就慌了：天啊。

You're like, oh my gosh.

别人会不会觉得我是个慢得要死的菜鸟？

People are gonna think I'm a slow, like, POS.

首先，根本没人会这么想。

First of all, no, they're not.

其次，你这本来就是有意为之。

Second of all, you are intentionally doing it.

为的就是让自己真正进步。

So that way, you're gonna be in a position where you are actually getting better.

再者，比起那些每次都死命冲在四区、却没好好恢复的人，等真正比赛时，你肯定比他们强得多。

And thirdly, you are gonna be doing much better than that person that's running every single run at zone four if they're lining up for the same race as you.

所以你知道吗？

So guess what?

你其实占了上风。

You got the upper hand.

别人爱怎么抱怨就让他们去吧。

Everyone else can just cry about it.

说到底，根本没所谓。

So ultimately, doesn't matter.

如果你想让自己感觉更好一点，干脆就把恢复跑也记上去。

So and if you really wanna feel good about yourself too, just put recovery run-in there.

对吧？

Right?

但我得跟你说清楚。

But let me tell you this.

别跑了个快的，还喘得要死，却标记成恢复跑。

Don't run a fast run, and don't be huffing and puffing and put recovery run.

我知道你们有些人以前就这么做过。

I know some of y'all have done that in the past.

听好了，我早年也这么干过。

And listen, I've done that past my early day too.

所以别再这么做了。

So don't do that.

放下你的自尊，专注于眼前的目标。

Put your ego aside and focus on the goal at hand.

这是第一点。

So that's the first thing.

第二点，更实际一点，你要用‘说话测试’来真正判断你的跑步是不是轻松的。

The second thing, this is more practical, is you wanna use the talk test to truly determine if your runs are easy.

我的意思是，你就真的试着说话。

So what I mean by that is you literally just talk.

再说一遍，听起来很简单。

And again, it sounds simple.

听起来有点傻。

It sounds stupid.

听起来像什么？

It sounds like what?

这说不通。

That doesn't make sense.

在美国的黄金级训练认证中，这是教练评估运动员是否在轻松跑步的黄金标准方法。

This is the gold standard way in The US gold training certification of how coaches can assess if athletes are running easy or not.

所以，哪怕我有时候不确定自己是不是跑得够轻松——虽然我已经很了解自己的身体了，但为了保险起见，我会出去跑的时候顺便说说话。

So literally, if I'm ever even unsure if I'm running easy, like, I've gotten to the point where I know my body, but just in case, I will go ahead and run, and I will go out and talk.

如果我能自然地完整说句子，一点不觉得喘不过气，那就说明跑得对了。

And if I can talk in sentences without feeling my conversation is labored, that's good.

如果你跑起来像这样气喘吁吁，那可就不是轻松跑了，朋友们。

If you are out there and you are sounding like this, that is not an easy one, my friends.

你很可能已经进入节奏跑的强度了。

You are probably in tempo intensity.

所以你得稍微放慢一点。

So you gotta cool it down a little bit.

对吧？

Right?

那就放慢一点。

So cool it down.

你不妨试试看。

So give that a try.

我跟你说啊。

I will tell you this.

如果我问我的运动员是不是跑得太快了，你知道我会让他们做什么吗？

If I go to my athletes and I wanna know if they're running easy, you know what I tell them to do?

我会说：明天跑步的时候，录个语音留言。

I go, hey, on your run tomorrow, record a voice note.

跟我说说你今天过得怎么样，我想听听你的语气怎么样。

Tell me how your day is going and I wanna hear how it's like.

对吧？

Right?

这样我就能听出来他们跑得是不是轻松了。

And so that way I can go ahead and hear if they are running easy or not.

这才是最标准的做法。

Like that is the gold standard way.

所以这也是最关键的一点。

So that is the biggest thing on there too.

纳森现在简直猜中了我的想法，因为我接下来要说的正是这个。

Now Nathan is reading my mind here because this is exactly where I'm coming to.

每周的训练中，应该有多少比例是轻松跑？

What percentage of the runs every week should be easy?

我现在大概保持在百分之八十到九十之间。

I probably do about 80 to 90% right now.

这已经很棒了。

That is great.

不过这里有个关键点。

So here's the thing, though.

我不希望说你每周的训练都必须是80%到90%的轻松跑，因为训练周期里有些阶段会更侧重速度训练，这个我们待会儿也会讲到。

I don't wanna say every week that you're doing should be like 80 to 90% because there's gonna be some phases of training where you're gonna be doing more speed work than others, which we're gonna talk about on here too.

但80%到90%这个比例确实是非常好的范围。

But 80 to 90% is a very, very good number to be at.

我一般会说70%到90%，具体看你处在哪个训练阶段。

I usually like to say like 70 to 90% depending on what phase you're in.

比如你正在做高里程量的阶段，比例就应该更接近90%。

Like if you are doing, if you're in a high volume block, it should lean more to the 90%.

如果你在搞速度训练阶段，那最好往70%靠拢。

If you're in a speed block, it should probably lean more to that 70%.

所以你大部分的跑步都应该是轻松跑。

So most of your runs should be easy.

即使你每周跑六次，最多也别超过多少，反正就是这样。

You should have at maximum, even if we're just looking if you're doing six runs a week or like yeah.

我们就说每周跑六次吧。

Let's call it six runs a week.

如果你正在进行速度训练，最多只有两天可以安排强度高的训练。

Only two of your days should be potentially hard days if you're doing speed block at maximum.

对吧？

Right?

一到两天就够了。

One to two.

其余的都该轻松跑。

The rest should be easy.

所以你的大部分训练量都应该是轻松跑。

So a majority of your volume should be easy.

所以我会说，70%到90%之间，具体看你处在哪个训练阶段。

So, yeah, I would say, like, 70 to 90% depending on where you're at in the block.

还有另一点，有些人会说，我的轻松跑确实跑得很轻松。

And that's the other thing too is some people, they're like, I do run my easy runs easy.

我就问，你每周有多少次是轻松跑的？

I'm like, well, how often you run easy week?

他们说，一周一次？

They're like, one time a week?

我就说，老兄啊。

I'm like, brother.

不对。

No.

别这么干。

Don't do that.

这样不行。

Bad.

所以你得确保大部分轻松跑真的够轻松。

So you wanna make sure that a lot of your easy runs are easy.

Dirk问了，如果腿的疲劳感远高于呼吸的疲劳感怎么办？

Dirk asked, what if the RPE for our legs is much higher than our breathing?

这是个好问题。

It's a good question.

这意味着，显然我们现在的耐力是瓶颈，得想办法提升。

So that means, obviously, we're durability limited here, and we wanna increase that.

如果你的腿部疲劳感远高于呼吸的吃力程度，那其实没问题。

So if your RPE for your legs are much higher than your breathing, so that's fine.

我建议你就这么继续跑下去。

I would just say continue to run with it.

因为如果这是一次有意识的轻松跑，我总会想起汤姆·埃文斯说过的一句话。

Because if it is an intentional easy run, I always think back to Tom Evans quote.

汤姆·埃文斯是UTMB冠军、西部山区冠军，是我们这个时代最伟大的跑者之一。

So Tom Evans, he is a UTMB, champion, Western States champion, one of the greatest runners of our time.

他曾在播客里说过一句话，我一直特别有共鸣：他宁愿把轻松跑跑得再轻松20%，也不愿意多用1%的力。

He said on a podcast, something that always resonated with me, which is he would rather run his easy runs 20% easier than 1% harder.

原因很简单，跑得再轻松20%，你才能确保自己始终在有氧区间，身体也能真正恢复，为下一次训练做好准备。

And the reason for that is if you run them 20% easier, you're you are guaranteed in that aerobic zone and also having your body recover to get ready for the next session.