在公路上跑步如何让你在越野路上更强大

欢迎收听《日常极致》播客，这档节目专为帮助你提升训练水平、突破比赛成绩，每天都能成为更好的耐力运动员而打造。

Welcome to the everyday ultra podcast, a show designed to help you level up your training, crush your races, and ultimately become a better endurance athlete every single day.

不管你只是把耐力运动当爱好，还是想在赛场上做到顶尖，这档节目都适合你。

Whether you're an endurance athlete as a hobby or someone who wants to be the best in the sport, this is the show for you.

我是你们的主持人乔·科西恩，非常感谢你的收听。

I'm your host, Joe Corcione, and thank you so much for listening.

好了，我们直接进入正题。

Now let's get into it.

大家最近怎么样？

What's up, everybody?

我经常被人问到：你在铁人三项训练中，吃哪些补剂来提升表现和加速恢复？

One question I get asked a lot is, what are the supplements that you're taking to help you improve performance and recovery in your ultramarathon training?

我最近一直在吃的，是黑加仑提取物，效果非常明显，而且有大量科学研究支持。

And there's one supplement that I've been taking that I've noticed great results that are also backed by science and research, and that is black currant extract from currants.

黑加仑是一种浆果，富含提升运动表现和促进恢复的成分，而新西兰有一种特有的黑加仑品种，是独家培育的，研究证明它在提升表现和加速恢复方面效果特别出色。

Now black currants is a type of berry, a type of fruit that has a lot of performance and recovery benefits, and currants has a special New Zealand type of black currants that is only proprietary to them that is shown to have great, great performance and recovery benefits.

这里还有一些对照研究的数据，进一步证实了这一点。

And here is just some studies in controlled studies of some evidence that was found with that too.

一些对照研究发现，连续服用这种提取物一周以上的运动员，脂肪氧化能力明显提升——也就是说，在运动中能更长时间地依靠脂肪供能，不容易出现撞墙或体力崩溃，这对超马跑者特别重要。

Some controlled studies show that athletes who took the extract for a week or more showed better fat oxidation, which pretty much is the ability to burn fat as fuel for longer periods of time during exercise, which means you can handle a lower intensity for longer periods of time without bonking or fizzling out in those events, is very important for ultrarunning.

此外，心血管功能也得到改善，比如血流量增加、每搏输出量提高，这意味着你能跑得更快，心脏也能更高效地输送氧气。

Also, there's improved cardiovascular responses, including increased blood flow and greater stroke volume, which means that you can go faster and your heart can handle more oxygen.

从恢复的角度来看，有一项研究显示，运动造成的肌肉损伤在服用提取物后减轻得更快，肌肉功能恢复的速度也远超服用安慰剂的人。

And also from a recovery standpoint, one study showed that after an exercise induced muscle damage was reduced and muscle function recovered much, much quicker than compared to people who took a placebo.

我自己在科迪亚克训练期间发现，能坚持更长时间的训练课，状态更强劲、恢复得更好，即使训练量很大，恢复配速也明显提升了。

And for me, my training block that I found during Kodiak that I was able to show up for longer sessions, much more stronger and recovered, I saw that I was able to have recovery paces start to increase a lot more despite doing a lot of high workload.

而且，训练时我感觉精神上也清爽多了。

And, ultimately, I was able to mentally feel a lot fresher on my workouts as well too.

这不光是我一个人在用。

And it's not just me using it.

很多顶尖运动员也在用这种产品。

There are elite athletes who are using this as well too.

希拉里·艾伦是我们这个时代最著名的越野跑选手之一，她最近刚帮助团队在世界山地锦标赛上赢得银牌，职业生涯中多次夺冠、登上领奖台。

Hillary Allen, one of the most prominent ultrarunners of our time, just was part of a team silver win at the World Mountain Championships, and she's had multiple wins, multiple podiums over her career.

而且这也不只是精英运动员在用。

And this is not just used by elite athletes as well.

普通跑者也在使用。

It's also used by the everyday runners as well too.

所以如果你想找一种能提升表现和加速恢复的补剂，我推荐试试CurraNZ。

So if you are looking for something to improve your performance and recovery from a supplement perspective, I suggest using CurraNZ.

CurraNZ的新用户下单可享15%折扣，使用代码everyday ultra pod，点击节目简介里的链接，或者直接访问curranzusa.com或curranz.com，输入这个代码就能享受优惠。

And CurraNZ, you can get a 15% off your first order by using the code everyday ultra pod when you go to link in the show notes or go directly to curranzusa.com, curranz.com, you can get 15% off your order with the code everyday ultra pod.

不妨试试看，感受一下效果，也告诉我你的体验如何。

So give them a try and go see those benefits, and let me know if you give them a try.

是的。

Yes.

我确实用过。

I do.

好的。

Okay.

太棒了。

Awesome.

我们正在录音呢。

Well, we are recording.

各位注意了。

Alright, everyone.

今天我们要聊的是，跑公路和在公路上训练，其实对越野跑者和超马跑者有很多好处。

So today's topic is gonna be how roads and training on roads can actually benefit you as a trail runner or an ultrarunner.

我这里说的‘公路’，也不一定非得是真正的公路。

Now when I say roads, it doesn't necessarily have to be roads.

也可以是平坦的路面。

It can be flat ground.

不一定非得是公路，但至少得是那种不那么崎岖、不那么复杂的路段。

Doesn't necessarily have to be roads, but something that's, like, not always a technical trail or anything of such too.

虽然不是所有的超马都在越野跑，但确实有很多是在公路上进行的，比如巴德沃特135和钥匙岛100。

And, you know, while not all ultramarathons are done on trails, there are many of them that are on roads, such as Badwater 135, Keys 100.

很多固定时间赛也都是在公路上跑的。

A lot of the fixed time events are on road.

大多数超马还是在山径上进行的。

Most ultramarathons are on trail.

就算超马不在山径上跑，有时也可能在公路上，但路线可能坡度不小。

And even if ultramarathons aren't on trail, sometimes they can be on road, but they can be relatively hilly.

对吧？

Right?

我就想到巴德沃特135。

I think about Dabwater 135.

巴德沃特全程都在公路上，但累计爬升有将近4500米。

Babwater is completely on roads, but it has about 15,000 foot of elevation gain.

所以这段路的上坡还是相当多的。

So there's still a decent amount of climbing on that.

所以其中一个最重要的原因，我们今天想聊这个，是因为我昨天刚去了波士顿马拉松。

So one of the biggest reasons, I mean, we wanna be in a position to talk about this today is because, well, number one, I was at Boston Marathon this past yesterday.

感觉就像刚过去这一周似的。

It seems like this past week.

是啊。

Yeah.

我昨天去了波士顿马拉松，那真是完全不同的世界。

I was at Boston Marathon yesterday, and, you know, it's so such a different universe.

对吧？

Right?

如果你跑过公路马拉松，或者接触过这类比赛，就会发现它和超马简直天差地别。

I mean, if you've done road marathons or been around road marathons, it is a completely different than ultramarathons.

我跟几个搞公路马拉松的人聊了聊，这话我开玩笑说啊，但感觉 trail 跑者里头，还真有一部分人有点看不上公路跑。

And I was talking with a few, people in the road marathon space, and I'll say this here very jokingly, but there's almost like I I think there's a sector of trail running that almost kinda poo poos road running a little bit.

对吧？

Right?

有些人就觉得，哎呀，公路马拉松嘛，

Like, you know, there's people who say, like, oh, you know, road marathons.

他们不想弄脏自己。

They don't wanna they don't wanna get dirty.

好像什么都得干干净净的。

Anything is such too.

但我认为，我们不仅应该从友善的角度出发，接纳公路跑或者非复杂路况的跑步，

But I think that, you know, not only should we embrace running on roads or embrace running on nontechnical stuff just from a standpoint of being kind.

不管你是跑山地还是公路，我们都该互相尊重，毕竟大家做的都是同一件事。

And, you know, for in running, whether you're trail or road running, we should all, you know, treat each other with respect, and and it's all we're all doing the same things.

从训练角度来说，跑公路其实好处很多，特别是当你准备的赛事有大量爬升时。

I think from a training standpoint, there is a lot of good benefit on running on road, especially if you're running on a race that has a lot of elevation gain.

这次训练周期里，我就特意多花了一些时间在公路上训练。

And this is actually something that, I had kind of dove into a little bit more into my training, this, training block.

我想聊聊这个，原因有几个：第一，说到山地跑或者有大量爬升的赛事，我们往往太快就认为，只能猛攻垂直爬升或者技术性山路。

And I kinda wanna talk about this for several different reasons because I think, number one, when it comes to trails or, races with elevation gain, we can be really quick to think that all we should do is just hammer vertical gain or hammer technical trails.

我会说说为什么这并不总是对的，有时候反而会害了你。

And I'll kinda talk about why that actually isn't always the case of what you have to do and, in fact, can be hurting you in some scenarios.

第二点，我想聊聊当你训练一场有技术路段或上坡的赛事时，真正该关注的是什么。

Number two, also kinda, like, go into what should you really be focusing on, when you're in a, you know, situation where you're training for a race with technical trail or uphill.

你该优先练什么？

Like, what do you prioritize?

什么时候该专攻特定训练，什么时候该跑公路？

When to prioritize getting in that specific work versus being on the roads?

第三点，我想从另一个角度说，这里有些听众正在为与自己训练环境截然不同的赛道做准备。

And number three, I also wanna, like, kinda say this from a standpoint of, you know, some people, here on this call, like, know some people here on this call are training for races in trails or environments that are very different from the unique environment of where they're training at.

我知道有些人，开车几小时都找不到一条像样的步道，或者因为时间安排根本去不了。

So I know, like, some people, they don't have access to trails for miles and miles and miles or or hours, I should say, driving in the car and or they can't get there due to schedule stuff.

我想让大家放心，就算你住的地方只能跑公路，也完全能为山地赛做好准备。

And I kinda wanna ease, you know, anyone's mind here to think like, oh, if I'm training for a race that's on technical trails, can I not go for it if I live into an area where all I can do is train on roads?

我想聊的点挺多的，咱们可以一起把这些都理清楚。

So there's just many different things that I kinda wanted to go through and, be in a position where, we can kinda go through all that too.

说了这么多，咱们直接切入这个话题吧。

So, all that being said, let's just dive into this topic right right away.

首先，我想聊聊我为西方山脉赛做的训练，以及这个话题是怎么来的。

So first and foremost, I think let me talk about my training for Western States and kinda, like, where this all this topic kinda came into, abound.

我参加的第一场多山的赛事，其实是我人生第一场50公里比赛，山路特别陡。

So, the first, like, super hilly race I guess I guess my first 50 k was really hilly.

我参加的第一场50公里比赛，山路真的特别陡。

My first 50 k 50 k race that I did was really, really hilly.

那场比赛累计爬升大约一万四千英尺，对一场50公里来说简直疯狂，根本不适合新手，但我们还是完成了。

It was about 14,000 feet of climbing for a 50 k, which is absolutely insane and just not a good choice for the first 50 k, but we got it done.

当时我们赶着冲过关门时间，最后总算撑到了终点。

We were chasing cutoffs, but we ended up getting it done.

之后，我跑了几场相对平缓的超马比赛。

And then after that, I kinda ran a little bit more relatively flatter ultras and races onto there.

我的第一场50英里赛，爬升大概五六千英尺，对50英里来说还算正常。

Like, my first 50 miler, I think, had about, I wanna say five to 6,000 feet of climbing, which is not too crazy for a a 50 miler.

之后，我跑的第一场100英里赛大约有1万英尺的爬升。

And then after that, my first 100 miler had about 10,000 feet of climbing.

对一场100英里比赛来说，这个爬升量我觉得还算正常。

And so, which I would consider, like, for a 100 mile race.

真正特别陡的100英里赛，爬升通常得超过1万5千英尺。

Like, a really hilly a 100 mile race probably has about, like, I would say, over 15,000 feet of climbing.

1万英尺不算平缓，但也谈不上特别陡峭。

So 10 is kinda, like, not flat, but, it's also not super hilly.

更像是起伏不断，我就是把盐湖城的100英里赛当作我的第一场100英里比赛。

It's, like, a little bit more rolly, and that's what I consider my first a 100 miler at Zion one hundred.

那时候我不用拼命爬很多垂直高度。

So I didn't have to, like, hammer a lot of vertical gain.

我真正第一次为一场高山赛事做准备，是峡谷100公里赛。

Now I my first real big mountain race that I had ever trained for was canyons one hundred k.

当时，比赛前几周主办方确实因为积雪调整了部分路线，但报名时公布的原计划是100公里，爬升约1万8千英尺。

And at the time now granted they ended up making up some course changes just based on, like, snow, like, a couple weeks before the race, but the course as advertised from when I signed up for the race, it was a 100 k with about 18,000 feet of climbing.

100公里有这么多爬升，真不少啊。

That's a lot of climbing for a 100 k.

我觉得，要是按同样的标准来看，100公里爬升超过一万英尺，那就算非常陡了。

Like, I think for a 100 k, if we're kinda using the same scale of where it's at to, like, I think a 100 k with over, like, 10,000 feet of climbing is a very hilly 100 k.

一万八千英尺的爬升，简直太夸张了。

And so 18,000 feet is a ton.

那时候我刚接触越野跑，年纪还小，懂的不多。

And so for me at the time, going into this, and this is when I was a little bit more of a wee young lad and didn't really know much about ultrarunning.

还在慢慢摸索阶段。

I was kinda still diving into things.

但备战那场比赛时，我简直拼命练爬升。

But in that race, I absolutely just, you know, when I was leading up to the training for it, just hammered the elevation gain.

我就是死命练爬升。

I just hammered the elevation gain.

专门猛练上坡。

I hammered just the uphills.

我尽可能多地跑山路。

I hammered trails as much as I could.

结果呢，比赛那天，那大概是我至今最差的一场比赛。

And lo and behold, when I raced that race, that is actually probably my worst race that I've ever done to date.

那确实是我表现最差的一场比赛。

That is probably my worst race.

当然，还有其他很多因素影响了结果。

And granted, there was a lot of other factors that incorporated into it.

但后来我仔细想想，心里特别困惑。

But as I looked into it, I was very, like, confused from the standpoint.

我当时就想，嗯。

I was like, okay.

既然我训练时专门练了这么多坡，为什么比赛时还是跑不好？

Well, if I was training for this race with all these hills, then why did I not perform well?

为什么爬坡时一点力气都没有？

Why did I not feel strong in the climbs?

为什么我在下坡时也感觉不到力量？

Why did I not feel strong in the downhills?

难道不是应该多练爬升、多积累海拔吗？

Like, isn't it important to get in all this elevation gain and all this climbing?

于是我开始做更多研究。

And so then I started to do more research.

越看越发现，确实有不少研究指出，频繁的陡坡徒步或陡坡跑步，反而可能降低你在平地加速时的步频效率。

And the more research that I saw, the more research that I read into, I actually, like, did read that, you know, a lot of things did show that steep hiking or steep, trail running can actually limit some of your flat turnover speed that you're gonna get on areas where you need to kinda pick up the pace a little bit more.

所以我后来也查了一些数据和研究，发现过度强调爬升，确实可能影响你的跑步经济性。

And so doing this, and I'll kinda go through some numbers and some studies and some things on here too, sometimes doing a lot more climbing can take away from your running economy.

它会削弱你在平路段所需的那种流畅的平地速度，或者说整体的奔跑速度。

It can take away from some of that, you know, flatter kinda road speed or flatter flat speed that I should say that you need to do on some of the flatter sections or just overall speed in general.

所以我觉得，采取一种混合训练的方式，真的非常有效。

And so that's why I think taking a hybrid approach is really, really good from that standpoint.

所以我在备战西部山区100英里赛时，基本上是这么做的——西部山区100英里总爬升大约是18000英尺。

So what I did going into Western States, basically so Western States one hundred has about 18,000 feet of climbing.

所以按照我平时说的一个判断标准，什么样的比赛算山地多，这显然是一场非常陡峭的比赛。

And so going under the rule of thumb that I like to say for what a race is hilly or not, that is a very hilly race.

但在我训练的前六到九周左右，我几乎没怎么爬坡，跟训练高峰期该做的量比起来少太多了，后面我也会提到这一点。

But for me, what I did for the first, like, I wanna say, like, six to nine weeks of training, I barely did, like, any climbing relative to what I should be doing at a peak, which I'll kind of be talking about on here too.

我当时主要跑的是公路。

I was actually doing a lot of roads.

我还做了不少田径场的间歇训练。

I was doing track workouts.

我做了很多平地跑步的训练，我觉得这其实特别有帮助。

I was doing flat kinda running stuff, and I think that that's a really, really good thing.

接下来我会讲讲怎么判断这种训练方式是否适合你，因为每个人的情况都不一样。

Now I'll kinda go through how you can assess whether this would be good or not because it is different based on different needs.

但我真心觉得，如果你在备战一场多山或地形复杂的越野赛，训练初期保留一些公路跑或田径场训练，真的很有好处。

But I do genuinely believe that if you are, you know, training for a hilly trail race or a technical trail race, you know, keeping in some sort of roadwork or some sort of track work is really helpful early on into the training program.

这一点非常关键，我后面几段会详细展开说。

So that's a very, very important distinction, which I'll talk about in you know, later into this episode here.

但话说回来，别一上来就猛攻爬坡。

But all that being said, you know, don't hammer the vert right off the bat.

保留一些速度训练，对提升整体速度真的很有帮助。

And, like, keeping some of that keeping some of that fighter stuff can really, really help with your overall speed.

因为在那些长距离比赛，或者更陡的山地赛里，你总会遇到一些平缓路段，那时候你得稍微加快一点节奏。

Because if you're in these, you know, longer races or I should say these hillier races, you're gonna be in a different position where, you know, maybe there is some flataway sections where you do need to kinda pick up the pace a little bit more.

也可能遇到很长的下坡路，你得好好跑起来。

Maybe there's some, like, long runnable downhills that you're going to need to to run over there too.

对吧？

Right?

如果你能保持一定的跑步经济性，对下坡会特别有帮助。

And so if you can still keep some of that running economy, it can really help with those downhills.

对平缓路段也有帮助，更能全面提升你的跑步表现。

It can really help with those flatter sessions, and it can really just help with your overall running in and of itself.

所以综合来看，我建议的训练方法是这样的。

So all that being said, here's kinda like the protocol of what I would suggest too.

当然，你们每个人都是单独训练的运动员，平时也都跟教练合作。

And granted, like, all of you here are one on one athletes, so you work with coaches and stuff too.

但我想强调的是，如果你打算参加那种坡度特别大或者地形特别复杂的比赛，却没法去那种山地小径训练，别觉得自己没戏了。

But, again, like, most of the thing that I wanna say here is, like, you know, I I think a lot of this kinda discussion comes around, you know, if you wanna do a race with really big hills or super technical stuff and you can't get out, you know, to those trails, just know that you're not doomed.

我这么说，是想鼓励那些想挑战陡坡赛事的人：你一样能做到。

And it's like wanting to inspire people here if they wanna go for hillier races that they can do it too.

首先，训练一场赛事时，你得先问自己：最大的短板到底是什么？

So the first thing is I think it always goes down to when you are training for a race, you always gotta ask what your biggest limiter is.

如果你在EVERYDAYULTRA社区待得久一点，听过我的播客，或者参加过我的团体指导通话，你应该知道我老提这个——最大的限制因素。

And if you've been in the EVERYDAYULTRA community for a while, if you've listened to podcasts, or if you've heard me blab on these group coaching calls, like, you know that I always talk about the biggest limiters.

今天我要重点讲两个从体能角度出发的关键限制因素，很多人都知道：一个是耐久力，也就是你的双腿能撑多久不垮掉。

Now in this standpoint, I'm gonna talk about two biggest limiters, from the fitness standpoint, which are really important, which is, a lot of y'all know it, durability, which is one of them, which is how, how strong your legs are, in terms of how long they can go before dying down.

判断你的耐久力是不是瓶颈，最简单的方法就是回想：在比赛或长跑中，最先出问题的是什么？通常是腿酸得撑不住了。

And, usually, the biggest way to see if your durability limit is if you think about what dies out in races first or long runs, it is your legs getting sore.

但你的呼吸还是正常的。

Your breathing is fine.

你的心肺功能没问题，但腿容易特别累，这说明你的耐力是短板。

Your cardiovascular is fine, but your legs tend to get a little bit more fried, and that means your durability limited.

第二个关键点是你的有氧能力，也就是你的呼吸和心肺耐力。

Now the second thing is going to be your aerobic fitness, and that is your breathing, that is your cardio.

如果你在长跑或比赛中发现，最先限制你的反而是呼吸，这通常会通过两种情况表现出来。

So if you're in a long run or a race and you find that your breathing is the first thing to limit you, which is seen by two different ways.

第一种情况是，你发现自己喘得特别厉害，因为身体的引擎已经撑不住了。

Number one, you find that you start, like, breathing really heavy because, like, your engine can't go further enough.

第二种情况是，你虽然能跑很长的距离，腿也不累，但只要稍微加快一点速度，呼吸就跟不上了，或者感觉强度突然飙升，这时候你想在低强度（RPE 2到3）下提速，却做不到。

Or number two, you can be in a position where you can run long distances and your legs are fine, but if you try to push the pace a little bit faster, your breathing can't keep up or you go into a high or higher RPE, and so you wanna increase your pace at that low intensity RPE, namely two to three RPE.

对吧？

Right?

这说明你的有氧能力是限制因素。

So that means you're aerobically limited.

所以，当我们看清楚这两点之后，其实还可以进一步细分，看看背后还有哪些更具体的因素。

So, if we look at these two different things, right, these two different pieces, it's really good to kinda, like, look at the subcategories beyond this too.

所以，耐力这个方面还得细分，比如你在哪种情况下更耐得住，哪些地方就差一点。

So, like, a subcategory of durability is gonna be, like, what are you more durable at versus other things.

对吧？

Right?

不只是笼统的耐力，还有爬坡的耐力。

So it's not just like durability as a whole, but there's also climbing durability.

还有下坡的耐力。

There's downhill durability.

还有公路跑的耐力。

There is road durability.

对吧？

Right?

这些方面你都得一一看看。

And so you kinda wanna look at all those things.

我觉得平地跑步的耐力也是其中一部分。

And I always think that flat running durability is a subset of this too.

也就是说，你的双腿在平地跑步时能撑多久。

So meaning, it's like how well can your legs hold up on flatter running.

对吧？

Right?

我带过的有些运动员，包括我自己的跑步经历都说明，有时候跑完山地赛，腿反而比跑平地还扛得住；反过来也一样，有些人平地特别耐受，但一上坡下坡就吃不消，反过来也一样。如果你参加的是自己不擅长的地形，赛后肯定会更酸痛。

I know for some athletes that I coach, and even in my running career, if I've had a really hilly race, sometimes my legs actually hold up better than if it was on flatter ground and also vice versa for some people because some people might be very, very durable when it comes to flatter ground, and some people are very durable when it comes to uphill and downhills, and they might be one more than the other so that if they race the one that they're not as durable at, they're gonna get more sore.

对吧？

Right?

就拿我来说，如果在训练周期里准备去参加西部山区赛，我如果多练了山地，可能状态反而更好，因为之前我一直在为塔霍200英里赛做准备，那是个山地很多的赛事。

Like, I know for me, like, if I raced, you know, just going into Western states, I should say, going into Western States in this training block, if I had done more hills, I actually probably would have been a little bit more durable versus then being on a little bit flatter ground because I had just been training a ton for Tahoe two hundred, which is a very hilly race.

后来我又训练了科迪亚克100英里赛，那也是坡多的路线，我练得也挺猛的。

And then I trained for Kodiak one hundred miler, which is relatively hilly, and I was kinda hitting the hills a little bit harder.

要是这时候跑平地，我反而更容易腿酸。

And if I did something flatter, I would have been a little bit more sore.

所以你得问自己这些问题，特别重要。如果你过去练了很多山地，或者上坡下坡不怎么酸，但平地一跑就累得慌，那你就要专门加强平地耐力的训练，这非常非常关键。

And so asking yourself those questions are super important because if you are someone who has done, like, a lot of hill work in the past, or has done a lot of uphill or downhill, or feel like when you do uphill or downhill, you don't get as sore, but, like, you get a little bit more sore on the flatter ground stuff, you kinda wanna build a little bit more of that durability, which is super, super huge.

同样的道理也适用于有氧能力。

Now the same thing will go true with aerobic fitness as well.

对吧？

Right?

虽然说体能就是体能，

Because you can have even though, like or fitness is fitness.

对吧？

Right?

你的最大摄氧量在上坡、下坡或者平地上都是一样的，这点不会变。

Like, the fitness is always gonna say your v o two max is gonna be your v o two max on the uphill and the downhill and everything and such too.

但另一方面，你可能在低强度下，还是没法很好地应对上坡，或者没法在上坡时跑得更快。

There also is an element of this, though, where it comes to, you know, still, like, not being aerobically capable of running uphills or going faster at uphills at a low intensity.

我想说，这一点对每个人来说都是成立的。

Now, I would say, like and and this is true for every single person, by the way.

任何人也不可能在上坡时，以和平地完全相同的配速和疲劳感去跑。

It is impossible to go uphill at the same pace at the same RPE for any person.

对吧？

Right?

如果你平地上跑的是每英里十二分钟，那一旦上坡，这个配速下你的主观疲劳感肯定会升高。

So if you're running, like, a twelve minute per mile pace on flat, like, if you take that twelve minute per mile pace and you go uphill now, you're going to guaranteed be at a higher RPE.

原因很简单，上坡的时候身体负担本来就更大。

And the reason for that is because when you're going uphill, you're gonna be in a position where it's just going to be more taxing.

血液循环会更剧烈。

You're gonna get more blood pumping.

肌肉也要使出更大的劲儿，自然就会让你感觉更累。

You're like, your muscles are working harder, and therefore, like, it's just gonna go into a higher RPE.

所以你只能放慢速度。

So you're gonna go at a lower pace.

不过你要明白，尤其是刚跑步或者不常爬坡的人，这种情况特别常见，这完全正常。

But if you think about this, like, sometimes, like especially this is for, like, newer runners or maybe runners who aren't as used to going on climbing stuff, which is totally okay.

有时候，想在上坡时把疲劳感控制在两到三的水平，简直难到不行。

It can be almost hard to keep your RPE low enough to where you're at a two to three RPE when you're doing uphills.

我给你举个例子吧。

So let me give you an example.

对吧？

Right?

如果你有一场两到三级强度的长跑，或者干脆说成是恢复跑，这样更容易理解。

So if you if you have a two to three RPE long run, or maybe let's just call it a recovery run to make it even more of a more palatable example.

你跑的是二级强度的轻松跑，对吧？目的是保持在二级强度，轻松舒服地跑，但你选了一条坡很多的路线。

If you're doing a two rate of perceived exertion, easy run, right, where the point of this is to stay in a two RPE, keep it nice and easy, and you do it on a really hilly route.

假设一路上坡很多，你爬坡时强度已经到了四级，那你就完全失去了这场训练的意义，因为你已经超出了预定的强度范围。

And, let's just say there's a lot of uphills, and when you're hiking uphill, you're even in a four rate of perceived exertion, you are no longer getting the benefits of that workout, because you are, now going into a higher RPE.

所以从这个角度看，我们得先打好有氧基础，再上坡，这样才能在较低强度下应对爬坡，避免训练过度。

And so from that standpoint, like, that's where we need to build the aerobic fitness first before we can get into the climb so we can handle the climbs at a lower RPE and therefore not overshoot our training.

这里面还有很多其他因素。

So there's many different things under here too.

接下来我讲几个不同的情景，比如多跑平路、少跑山路——当然，也不一定非得是公路。

So I'm gonna go through maybe a few different scenarios of where doing more roadwork, flatwork, non hills essentially doesn't again, it doesn't have to be roads.

其实，哪怕你参加的是越野赛或山地赛，单纯跑一些平缓、非技术性的步道，也会非常有帮助。

It can be just flat trail in general, nontechnical trail, can be very beneficial even if you're doing a trail race or a hilly race or anything of such too.

那我就先从这个最基础的说起。

So I'll start with that very first one.

我之所以先讲这个，是因为我们刚才一直在谈它，而且这个概念确实有点难理解。

I'm gonna start with that very first one because we're talking about that, and that one is a little bit harder to kinda grasp.

不过这里面还是有不少值得思考的地方。

But there is something to to think about in there too.

如果你经常要上坡，甚至在徒步上坡时都很难把心率控制在很低的水平——这种情况完全正常，尤其对于不太熟悉上坡、刚接触长距离跑步的人来说很常见。如果你发现自己即使慢走也很难维持低RPE，那在训练初期，不如先多安排一些平地训练，别一上来就加坡。

So if you are in a position where if you are going uphill a lot, and even when you're hiking uphill, and this is totally okay if this is the case, it's actually very common with runners who aren't as familiar with uphill or are just, like, getting into running longer distances and such, if you're in a position where it is really hard to maintain a very low RPE, even when you're hiking uphill, then it's actually more beneficial to do a lot of your work up front in your training block on flatter ground than to add in hills off the bat.

原因很简单：在平地或公路上控制低强度，比在坡道上容易得多。

And the reason for that is because it is easier to manage your low intensity, at a flatter ground or on roads than it is on hillier things.

这样做的好处是，当你在前期大量进行平地训练，专注在RPE 2到3的低强度跑，打好有氧基础后，到了该做高强度训练的时候，你就能更准确地完成目标。这样一来，你的有氧能力会提升得更充分，等真正上坡时，你就能以更低的RPE更快地爬上去，始终留在低强度区间。

And so the the benefit of this here is that when you're doing all of that flatter work up front and you're doing this two RPE, three RPE stuff and you're building that low intensity base and you're able to, like, hit the intense workouts, correctly in the times when you need to, you're actually going to expand your aerobic fitness more so that when you get on those hills, you can now go up those faster at a lower RPE and therefore stay in a more low intense zone.

如果你一开始就猛冲垂直爬升，不仅会陷入我前面说的那种情况——明明在跑，却达不到预期的训练效果，而且如果你一直这样反复积累，到了比赛日，你会发现：大多数越野跑者的目标，是在长时间内保持低RPE，而你的身体引擎，根本没练出足够的效率。

Because if you just hammer vertical gain right off the bat, not only are you gonna have that example where I mentioned before where, you know, you, you're not getting the workout benefits of what's intended, but if you keep stacking that over and over and over again by the time you get to race day and knowing at race day for most people, for most ultramarathons, we wanna be in a position where we can hand we can go for a low RPE for longer periods of time, our engine is not gonna be as efficient.

我看到很多越野跑者犯的最大错误，就是把轻松跑跑得太快了。

A lot of the biggest mistakes that I see people make as ultramarathon athletes is they run their easy runs too hard.

从这个角度看，这确实属于同一类问题——哪怕你上坡时是走路，心率评级到了4而不是2，你还是把轻松跑跑得太吃力了。

And actually, in this standpoint, like, that would fall into that category because even if you're hiking uphill and your RPE's at a four as opposed to a two, you're actually taking those easy runs too hard.

如果你把轻松跑跑得太猛，就得不到必要的有氧效率，没法培养出燃烧脂肪的能力，那个本该持久运转的引擎也会很快耗尽。

And when you take your easy runs too hard, you don't get that aerobic efficiency that is needed to have those fat burning capabilities, that engine that's going to last for a long period of time, and it's going to die out really, really quickly.

更糟的是，有些人连呼吸都跟不上，低强度跑步时根本撑不了多久，结果只会让训练彻底崩溃。

Or you can even get into a really bad scenario where some people just can't even keep up with their breathing, and you can't last for long periods of time out there when you're running at this low intensity, and therefore, it's just going to lead to an absolute disaster out there too.

所以，我建议先打好体能基础，其他东西自然就会水到渠成。

So, like, would say, like, build the fitness first, and then everything will kinda fall into place.

我在播客和教练通话里说过很多次了：体能才是王道。

I've said it many times before on podcasts and coaching calls is that fitness is king.

真的没错。

It really is.

体能，才是真正最重要的。

Like, fitness is truly king.

如果把越野跑里所有那些因素——比如坡度、技术动作、下坡、高温训练、营养、补水——全都拿掉，只留一样最重要的东西，那我一定会说，就算你别的什么都不做（当然你还是应该做，这些都很关键），也得先练好体能。

Like, if you strip away, like, all the things with ultramarathon ing, whether it's hills, technical skills, downhills, heat training, nutrition, hydration, like, all those things, like, if there was one thing, if there's one thing that I would say, like, is the most important thing, like, if you are not gonna get done anything else, which you should, and I definitely think you should, like, those are essential stuff.

但如果你问我，乔，我最该专注的是什么？

But if you had to ask me, hey, Joe, what is the one thing I should be focusing on?

那就是体能，不只是有氧能力，还有耐久力。

It is fitness, and not just aerobic fitness, but durability.

之所以提到爬坡，是因为专注有氧训练，其实能让你爬坡时更轻松——你能在低强度下往上走，不会把心率拉得太高，从而保持有氧效率。

But the point to going with the hills is that the aerobic fitness, focusing on that, will actually help you better on the climbs because you're able to go up there at a low intensity effort without spiking your intensity too high to the point where you're not being efficient at your aerobic level, essentially.

所以如果你在上坡时连低强度都喘不上气，这很正常，那你前期的训练应该减少爬升量，多跑公路或者平缓的山路。

So from that standpoint, like, if you do struggle to, like, breathe at a low intensity on the uphills, which is totally fine, your earlier block should be focused on a little less elevation gain up front, and therefore, maybe doing more roads or doing more flatter trails.

你没必要一上来就猛冲高海拔路段，对吧？

But basically, you don't have to hammer that elevation gain, right up in front.

对吧？

Right?

这就是关键之一：等你后来真正开始练专项内容——比如更多坡道、更复杂的地形——你已经具备了更强的体能，能以更低的强度完成训练，更准确地控制配速，真正把每天训练的效益最大化。

So, that's, like, one of those big things so that when you do eventually move into the more specific stuff, the more hills, the more technical trails, you're gonna be fitter so you can actually do workouts at a more lower intensity, and keep your intensity in check a lot, more accurate to what is prescribed on that day, so therefore, get the maximal benefits of that.

所以这是一种情况，跑公路或者平地其实能帮你很大，特别是当你参加越野跑、超马，或者那种特别陡峭的上坡赛时。

So that is one scenario where running on roads or flatter grounds can really help you, especially if you're running a trail or an ultrarace, or some or an uphill race that is very, very technical.

这就是第一种情况。

So that's, like, scenario number one.

第二种情况，就像我之前说的，整体的平地耐力。

Now scenario number two is kinda like what I mentioned before with overall, like, flat durability.

对吧？

Right?

也许你上坡下坡都很强，但有些比赛的平路段就是特别耗人。

So maybe you do really well on uphills and downhills, but maybe you're running a race that or maybe, like, the the flat stuff just beats you up.

确实有些比赛会包含不少平路路段。

And there's some races where there are some flat sections.

比如刚比完的峡谷瀑布赛，我就想到这个。

Like, I think about Gorge Waterfalls, which just happened.

峡谷赛有很多陡坡，但也有一段段平路，你需要加快步频，全力推进。

Gorge has a lot of steep uphills and downhills, but it also has some straightaways where you need to kick over the legs and turnover.

西部山区赛有很多可以快速下坡的路段。

Western States has a ton of runnable downhills.

所以你不仅得是爬坡高手，还得跑得快，才能在这条赛道上高效前进。

So not only do you have to be a good climber, you gotta be a good runner in order to be really efficient on that course.

椰子250也是类似的情况。

Coconut 250, similar thing.

椰子赛的路线基本上是上坡一段，然后一大段平路，再上坡，再一大段平路，接着又是上坡，最后又是一大段平路。

For Coconut, basically, a lot of the course is like uphill, and then there's a lot of flat, and then there's uphill, and then there's a lot of flat, and then there's uphill, and then there's a lot of flat again.

如果你能保持稳定的步频，就能在比赛中占据优势。

And if you can keep that running turnover well, you're gonna be in a position where you can really go well.

比如可口可乐赛，你这时候距离比赛也就不到两周了。

Like, I think with Coca Cola, you were just coming up in, you know, less than two weeks at this point.

如果只顾着猛攻爬坡，我觉得这不是个好策略，因为这场比赛其实有很多平地需要跑。

If you just hammer vert for that race, I don't think that's a good strategy because a lot of there is running in that standpoint.

如果你缺乏跑步的耐力，这些路段会把你的双腿彻底磨垮，所以你必须想办法提升这方面的能力。

And so if you don't have that running durability, your legs are just gonna get chewed up in those sessions, and you really need to be in a position where you can, like, increase that.

所以我觉得最重要的是，这适用于那些跑平地赛事的人，比如Javelina或者Tunnel Hill这类比赛。简单说，如果一场100英里的比赛总爬升低于一万英尺，那这条路线大概率是挺适合跑步的，能跑的路段很多。

So I think first and foremost, this would apply to people, who especially are obviously, if you're doing a flat race, like a javelina or a tunnel hill or, you know, basically, like, I would say anything with an elevation gain, if you're if we're, like, scaling it from a 100 miles, if I would say, like, if you're doing a 100 mile race and it's less than 10,000 feet, it's it's probably a pretty runnable course, in terms of, like, how much running is in there.

因此，你需要评估自己在平地上的耐力如何。

So from that standpoint, you need to assess your flat durability.

要判断这一点，一个很好的方法是对比你最近几次长跑的表现——看看平地长跑和爬坡长跑，哪一次让你更累。

And a really good way to kinda, like, figure this out is, like, compare your recent long runs from when you do, flatter long runs versus, like, versus, hillier long runs.

在相同配速和相同时间下，比较一下哪一次跑完后身体更疲惫。

And so and see which one you're more beat up at at the same time and at the same effort level.

举个例子，你可以回顾一下自己之前的两次跑步记录。

And so, like, if you have so here's an example that you can kinda do is, like, you can look at two different runs that you did.

比如说，你有两次四小时的长跑，一次是全程爬坡，另一次是全程平地。

Let's just say you had two four hour long runs, and you had one four hour long run where you did a lot of hills, and you had one four hour long run where you did it all on flat.

哪一次跑完你感觉更累？

Which one were you most beat up on?

哪一次跑完肌肉酸痛更明显？

Which one did you feel the most sore on?

你觉得哪一次跑步后肌肉最累？

Which one did you feel like you your muscles were the most exhausted on?

我给你举个例子。

And so I'll give you an example.

刚开始这个训练阶段时，我跑平地长距离反而比爬坡更累。

When I first started out this training block, whenever I did or going into this training block, whenever I did more longer runs on flatter stuff, I would get a little bit more beat up than when I did on hills.

不过昨天，我凌晨三点从波士顿马拉松终点跑到了起点。

Now now, though, yesterday, I ran from the finish line of Boston Marathon to the start at 3AM.

那真是一次疯狂的冒险。

It was a crazy adventure.

特别棒。

Was awesome.

但那段路基本都是平地。

But that was basically mostly flat.

全程爬升大概一千五百英尺，不算高，也不算陡。

It was a marathon with, like, 1,500 feet of climbing, so not that much, not that technical.

跑完之后我完全没事儿，今天又跑了14英里，一点感觉都没有。

And I was completely fine right after, and I ran 14 miles today, like, no problem at all.

现在我的速度已经提升到可以周五做了一次长跑，路线坡度稍微多一点，我还故意把强度提了提。

So now I've built up that that speed to where I actually did a long run on Friday where there was a little bit more hills, and I kinda pushed the intensity a little bit intentionally.

那次跑完确实感觉更累一些。

And I was a little bit more chewed up on that one.

所以从这点来看，挺好。

And so at that standpoint, it's like, okay.

这说明我先打好了平地耐力的基础，现在正转向山地耐力的训练，为西部州极限赛的最后几周做准备。

This is good because I've done all this stuff to work on that flatter durability first, and now I'm working on that more hilly durability going into my final weeks of Western States training.

我们这么做是因为，如果你发现自己平地耐力是短板，而你训练的赛事里又有一些平缓或容易跑的路段，那先强化平地耐力特别关键。

And so, anyways, the reason why we're doing this is because if you find that you are more flat, durability limited, and you have areas in these in the race that you're training for where they are a little bit more flatter or they do have some runnable sections in there, then getting up that flat durability first is huge.

所以我特别喜欢做平地长跑。

And so that's why I like doing, like, flatter long runs.

在公路上跑对提升平地耐力特别有帮助，因为说到对关节、肌肉和骨骼的冲击，最温和的莫过于跑步机了。

Going on the road is actually really good for durability on flatter stuff because when we think about the most easiest impact on your joints, muscles, and bones, the easiest impact thing is gonna be the treadmill by far.

跑步机对身体的冲击最小。

The treadmill is the easiest impact thing.

冲击力是最低的。

It's the lowest impact.

最柔软、最缓冲，绝对是对你身体最友好的运动方式。

It's the most cushy, and that is, like, the easiest impact thing that you can do on your body.

第二容易的是那种草地或者土质小径。

Second, easiest is gonna be, like, more like a grassy or, like, soil trail.

比如东北、中西部或者南方那些比较柔软的草地小路。

So think about a lot of the trails in the North Northeast or the Midwest or the South, right, like, where you can get a little bit more, like, plushy kinda grass trails.

这种算是第二档。

That's, like, number two.

第三档就是更硬的沙漠型步道。

Number three is, like, more harder desert kinda trails.

比如亚利桑那或者南加州的那种步道。

So, like, think about the trails in Arizona or, like, Southern California.

对吧？

Right?

它们要硬一点。

They're a little bit more firm.

这算是第三级。

That would be number three.

第四级，对身体冲击最大的就是马路、人行道、沥青这些路面。

And number four, the hardest thing on your body is roads, pavement, tarmac, all that stuff.

所以，如果你平时主要在马路上跑，跑得比较多，其实反而能让你身体更耐受，因为路面的冲击比你训练的越野赛跑要大得多。

And so, like, actually, if you build, like, a lot of, like like, you know, flat running on roads, that actually is gonna help you to be more durable because it's a higher impact higher impact thing than a trail race that you're training for.

所以当你真正去跑越野的时候，肌肉对这种冲击的适应性和抵抗力也会更强。

So therefore, when you go out on the trails, like, your muscles are gonna be a little bit more durable and resistant towards that as well too.

不过这里我要提醒一点，这也是我一直很在意的。

Now here's a word of caution here and something that I always think about too.

如果你之前一直只跑越野，别一下子就把每周的全部里程都转到马路上。

If you've just run trails all before, don't just spam your entire weekly mileage on roads right off the bat.

你需要慢慢适应。

You need to wean into it.

我经常看到这种情况导致受伤：有些人平时大量在跑步机或公路上训练，突然一下子转成大量跑路面，比如我曾经带过一个运动员。

In fact, I see this very common with injuries is that, you know, someone who trains a ton on treadmill or road or things like that too, and if you just make an abrupt switch on your training all of a sudden to, like, doing tons of pavement, like, so for example, like, I worked with an athlete.

他们之前几乎只在小径上训练。

Like, they basically all they did was train on trails.

小径的地面柔软舒适。

The trails were nice and plush.

后来他们去度假，只能在公路上跑步。

And then they went on vacation, and all they could do was just run on roads.

结果整个训练期都跑公路，最后出现了各种小毛病和酸痛。

And they did their whole training on roads, and they end up getting some niggles and aches and pains.

我就跟他们说，没错。

And, you know, I told them, I was like, yeah.

这是因为你的身体还没接触过公路的冲击。

Like, this is because the roads haven't been in there.

所以，如果你参加的比赛有公路路段，或者地面比较硬，那就适当穿插一些公路跑步，让身体慢慢适应一下。

And so, like, if you have races that have roads on it or anything of such too or even, like, some sort of harder ground, like, sprinkle in some roads in there even too to get a little bit more durability seasoning.

对吧？

Right?

毕竟，公路对关节、肌肉和骨骼的冲击都更大一些。

Because they are a little bit harder on the joints and the muscles and the bones and everything such too.

所以，我要提醒你，别一下子猛增公路跑量。

So, again, word of the wise is, like, don't just spike road mileage.

一定要循序渐进地适应，不是快速适应。

Like, make sure that you are assimilating it in very quickly or sorry, very gradually, not quickly.

千万别那样做。

Don't do that.

要慢慢来。

Gradually.

我刚才那个词说错了。

I said that word wrong.

所以一定要慢慢增加路面训练的量。

So make sure you're sprinkling it in very gradually.

但适当加入一些路面训练真的非常有用。

But having in some of that road stuff is really, really useful.

在备战西部山区赛之前，我很多长距离跑都是在路面上完成的。

So I did a decent amount of my long runs on roads earlier on into Western States.

当然，我还在为巴德沃特135英里赛训练，那也是全程路面，所以我肯定需要提升路面耐受力。

Now granted, I am training for Badwater one thirty five as well, which is also all on roads, so I'm definitely gonna need that road durability.

不过西部山区赛有很多可以快速下坡的路段，对骨骼、肌肉和关节的冲击比路面小，所以适当跑路面，反而能增强你在这些下坡路段的耐力。

But Western States has a lot of runnable downhills that are gonna be a little bit easier on the bones, muscles, and joints than the roads, so therefore, doing the roads can benefit the durability aspect by those runnable sections at Western States as well.

这也是它能帮你提升表现的另一个关键点。

So that is the other thing where it can really, really help you in those regards.

第三个好处是，如果你觉得在平地上速度提升有困难，相比之下上坡或下坡反而更得心应手。

The third place where it can really, really help you is, if you feel like you are a little bit more limited from, like, a speed perspective just on the flatter ground versus the uphill or the downhill.

我觉得每个跑者都有自己的强项和弱项，有些方面特别拿手，有些则一般般。

Now I think every single runner, like, we have things where what we're, like, really strong at and maybe some areas that we're weak at and some areas that we're okay at.

对吧？

Right?

有些人特别擅长爬坡。

Like, there's some people who are very good at the climbing.

有些人特别擅长下坡。

There's some people who are very good at the downhill.

有些人特别擅长平地跑。

There's some people who are very good at the flats.

也有些人三项都很强。

There's some people who are good at all three.

要是你属于这一类，真了不起。

And if that's you, congratulations.

太厉害了。

It's amazing.

但不管怎样，你肯定有一项是相对弱一点的。

But regardless, like, there is one area that's probably weaker than the about those than the other areas.

所以我想要表达的是，如果你的平地跑步能力比较弱，甚至下坡也吃力，那在训练周期的前期，多安排一些平路跑、田径场训练，或者平缓的越野跑，会对你很有帮助。

And so, where I'm kinda getting to this is that if your flat running is one of the weakest parts or even downhill in a sense, then actually keeping in some flatter road workouts or track workouts or just flatter trail workouts can be beneficial earlier in the block for you.

所以，像西部山区赛这种比赛，对我来说，上坡的时候我其实挺自在的。

And so, like, that's why, like, Western States for me, again, I was pretty I felt pretty comfortable on the uphills.

下坡的感觉也不错。

I felt pretty good on the downhills.

但我确实得把腿部的频率练回来，因为从去年四月到十月，我一直在训练各种起伏大的赛道，所以现在特别需要重新找回平地上的那种轻快节奏。

I do need to build that leg turnover back because I've been training for a lot of hilly races from April of last year all the way up to October, and so I needed kinda, like, more of that flat leg turnover back.

我那时候做了很多田径场训练，也做了不少公路跑。

I was doing a lot of track workouts, and I was doing a lot of road workouts.

之所以这么做，是因为在这些环境下训练，其实是在提升你的跑步经济性。

And, again, the reason for this is because, what you are doing in those scenarios is you're building running economy.

如果你听过别人谈跑步经济性，简单说就是，你用同样的能量消耗，能跑出更快的速度或更持久的配速，效率更高了。

Now if you hear someone talk about running economy, essentially what it is is you are becoming more efficient for the output that you're putting out, aka the pace, the speed, all that stuff, for the energy that you're putting in.

说白了，就是花更少的力气，跑出更快的速度，这当然是好事。

So in a nutshell, it's you are getting more output, aka more speed, for less energy put in, which is a good thing.

对吧？

Right?

因为你能跑得更快，却不消耗更多能量。

Because you're able to go faster without expending more energy.

所以，提升跑步效率的一个方法就是姿势。

And so one way to do that is form.

姿势确实是提升跑步效率非常有效的方式，而最基础的跑步姿势往往最关键。

Like, form is a really, really good way to build running economy, and usually, like, regular running form, is going to be the biggest thing too.

不过有趣的是，当赛道坡度越陡、地形越复杂，跑步效率的重要性反而会降低。

Now really interesting thing about running economy too is that the steeper the uphill, in a race and the more technical a trail, the less that running economy actually matters.

如果你长期大量进行这类训练，跑步效率本身可能会有所下降。

And so, and the the less that running and running economy can actually be a little bit diminished if you're doing a lot of that stuff all the time.

如果你总是爬陡坡，或者总在崎岖的山路上跑，你的跑步效率反而可能变差，因为你的身体会形成一种肌肉记忆，不再追求那种高效的步态。

So, like, if you're doing steep hiking all the time, if you're doing just technical crazy trails all the time, you can actually lose a little bit of running economy because what you're doing is giving your body muscle memory to not get that efficient stride that is needed in some of those parts.

当然，关于跑步效率，其实有两种不同的观点。

Now granted, there's two schools camps for running economy.

我想聊聊这个，因为现在有两大派别，我甚至都不想提名字，真不值得。

I kinda wanna talk about this because there's, like, two giant schools of camp that I'm not even gonna name because it's just, like, not even worth it.

有一派认为，跑者经济性在超马和整体跑步表现中几乎是最重要的。

But there's a school camp that basically says that running economy is pretty much everything when it comes to ultramarathons and just running performance in general.

还有一派则说，跑者经济性对超马根本没影响。

And there's a school camp that says running economy doesn't matter at all for ultramarathons.

我觉得两方都有道理，但我也相信两者之间其实有个折中的位置。

I think both have their points, but I also think that there is a middle ground between both of these.

这就是EVERYDAYULTRA的理念。

This is the EVERYDAYULTRA philosophy.

我觉得无论哪种情况，它都能帮上忙。

I think that, it really helps in both scenarios.

我真觉得跑者经济性是超马中唯一重要的事吗？

Do I think running economy is the only thing that matters in ultramarathons?

绝对不是。

Absolutely not.

因为如果跑步经济性最重要，那体能最强的人早就每场比赛都赢了，可事实根本不是这样。

Because if running economy mattered the most, then the people who are gonna have the biggest fitness are gonna win races all the time, which isn't the case.

对吧？

Right?

我们都知道不是这样，因为还有技术能力。

We just know that's not the case because there's technical skill.

还有上坡的力量。

There's uphill strength.

还有下坡的控制力。

There's downhill strength.

还有补给策略。

There's fueling.

还有营养搭配。

There's nutrition.

还有好多其他因素呢。

There's all this stuff.