解锁马拉松成功：近期关于表现特征的研究洞见

好的。

All right.

嘿，各位，最近怎么样？

Hey guys, what's happening?

我是Luke，来自lukehumphreyrunning.com。

This is Luke with lukehumphreyrunning.com.

今天，我们要来聊一篇文章。

Today, we're going to jump into an article.

我觉得有不少人看过关于高水平马拉松运动员表现特征的文章。

I think a fair number of people have seen talking about performance characteristics of higher performers in the marathon.

我刚好又碰到了一群人，他们不是做研究，而是分析研究，并对这项研究发表了一些评论。

And I just have to come across another, not study, but a group of people who look at studies and they made some commentary on this study.

我也想加入讨论。

And I wanna jump into that too.

我想搭上这趟车，也来说说我的看法。

I wanna get on board that train and give my 2¢ as well.

那就不多说了，今天应该不会太长。

So without further ado, don't think it'd be too long today.

希望，首先，希望大家感恩节都过得不错，平安无事，还能见到新的一天。

Hope, well, first of all, I hope everybody had a good Thanksgiving, made it through, no drama and lived to see another day.

所以不管怎样，如果你们很多人看过这个研究，它关注的是马拉松，就像我说的，马拉松特征，抱歉，是那些在马拉松中表现好的人的表现特征，比较快和慢的时间。

So in any case, if many of you've seen this study, it's looked at marathon, like I said, marathon characteristics, I'm sorry, performance characteristics of people who were doing well in the marathon, faster versus slower times.

对。

Right.

所以这个研究看了波士顿马拉松的917名参赛者。

And so this study looked at nine seventeen participants of the Boston Marathon.

我不知道是哪一年。

I don't know what year.

最终是45%男性和55%女性。

It ended up being 45% males and 55% females.

看起来跑者被定义为发展水平，这挺有意思的。

It looked like the runners were defined as developmental level, which is interesting.

但他们平均训练了九年，跑过16场马拉松。

But they averaged nine years of training and had run 16 marathons.

而且这些人都是获得了波士顿马拉松参赛资格的。

And these were all people who had qualified for Boston.

这项研究有趣的地方在于，他们看的是马拉松之前的训练数据，而不是赛后的数据。

And the interesting thing to this study, according to them, was that this was based on they were looking at training data prior to the marathon versus after the fact.

所以里面说的内容偏见比较少。

So there was less bias in what was being said.

通常这类研究都是回顾性的。

Usually studies like these are retro spectrum.

所以他们看了这些数据。

So they've looked at it.

他们是从过去的角度来看的。

They're looking at it past beyond.

所以这方面很有意思，而且，你知道，917个人是很多人了，而且这还是波士顿马拉松。

So interesting in that aspect and, you know, nine seventeen people's a lot of people and it's the Boston Marathon.

所以你不得不假设，大多数人在参加波士顿马拉松之前身体状态都相当不错。

So you have to assume that most people are going to be pretty fit going into that.

对。

Right.

不过，他们调查的内容，跑步方面包括每周跑步的小时数、每周跑量、总跑步次数以及高强度训练的次数。

But anyway, what they surveyed on, so the running part of it was the weekly hours that the person ran weekly volume, total number of runs in hard sessions.

然后从交叉训练的角度来看，他们看了每周所谓的“非特定的一般训练”，这可能包括骑行、游泳、划船、力量和体能训练等任何项目。

And then from a cross training standpoint, they looked at weekly air quotes, non specific general training, and this could include anything from cycling, swimming, rowing, strength and conditioning.

我猜可能还包括柔韧性训练、瑜伽，肯定还有各种其他东西。

I'm assuming mobility might be in there, yoga, I'm sure all kinds of stuff in there.

所以你能从我的声音里听出来，我对某些东西有点犹豫，对吧？

So as you can tell in my voice, that's where I get hesitant on some of the stuff, right?

因为我觉得把所有这些都归为交叉训练，这个标签太宽泛了。

Because I feel like that's a big umbrella of labeling something cross training.

所以这就是我担心的地方，我们一会儿会谈到这个。

And so that would be my concern as we'll talk about in a second here.

但接着他们问到了习惯的变化。

But then they asked about change in habits.

所以咱们先退一步。

So back up a second here.

他们是在两个时间点询问训练情况的。

So they asked these things in training regarding two points of time.

第一个时间段是马拉松前四个月到十二个月。

So the period of twelve months up to four months before the marathon.

第二个时间段是马拉松前四个月到比赛当天。

And then the second period was four months four months to to zero days out from the marathon.

这挺有意思的。

And so that's pretty interesting there.

然后他们问在这两个时间段里习惯有什么变化。

And then they asked about change in habits over those two timeframes.

所以设置是一样的。

And so it was the same setup.

我问了关于跑步、交叉训练等所有那些方面的问题。

I asked same things in running, cross training, all that good stuff.

然后他们比较了这两个时间段。

And then they compared the two.

结果显示，比赛成绩差异的50%可以用赛前12到4个月的训练频率来解释，这很合理，对吧？

And so the results showed that 50% of the differences in race times was accounted for by how often a person trained twelve to four months out, which would make sense, right?

如果你在很长一段时间内训练不够稳定，结果就会大不相同。

Like if you're not super consistent in training over a long period of time, you're going to see vastly different results.

他们还看了跑步距离、时长和训练次数。

And then they also looked at, and it was also part of running distance, duration, number of sessions.

总之，这些都预测了个人表现。

Anyway, these all predicted the performance of the person.

他们发现，表现更好的人每周训练十小时，并且高质量的训练会带来更好的成绩。

And so the better the performer, they found that it was ten hours a week of training and quality sessions equaled better performances.

所以，如果你一直关注我们，考虑到你做的所有训练，你可能就在那个十小时左右的训练量范围内。

So, if you follow us at all, you're probably in that ten hour range of training given everything you're doing.

这不只是跑步，还包括拉伸、力量训练这些。

That's not just running, but that would be like stretching, straight training, all that stuff.

你很可能差不多接近十个小时了。

You're probably pretty close to ten hours on that.

我觉得这至少挺有意思的。

I found that interesting to say the least.

然后关于最后四个月到零个月，他们发现36%的时间差异是由训练频率的变化决定的。

And then in terms of the four months to zero months, what they found was that 36% of the time variance was determined by a change in frequency.

这就是那个“哦，这有点疯狂”的时刻。

And this is where like the, oh, this got crazy moment happens.

他们说减少训练频率反而让成绩更快。

And they said that decreases in training frequency led to faster performances.

所以研究给的建议是，最后四个月减少训练量等于更好的表现。

And so the takeaway that they gave in the study was that reduction training over the last four months equaled better performance.

我只想说，就连我读的那篇关于这项研究的文章，也对此有些质疑。

And I just would say, and even the article I was reading in regards to the study kind of had some pushback on it.

就是说，嗯，也许吧，也许不是。

Like, well, maybe, maybe not.

如果你对这个感兴趣的话，这个发表在《运动医学》2025年9月刊上。

And if you're interested in this, this was published in Sports Medicine September 2025.

如果你想查那篇文章的话。

If you wanna look up that article.

但不管怎样，我也不确定。

But in any case, I do not know.

我觉得不一定就是这样。

I don't think that's necessarily the case.

我不认为我会得出这样的结论，说马拉松最后十六周训练量减少会导致成绩更好，因为从研究的设计方式和他们是怎么得出这个结论的来看，我觉得不太靠谱。

I don't think I would draw that conclusion of training less over the last sixteen weeks of a marathon is leading to faster performances because just the way that it's set up, and what they were, they determined that, how they determined that.

但总的来说，我同意，在赛前四到十二个月，你越能把基础跑量打牢，后面就会越有利。

But overall though, I would agree, the four to twelve months out, the more you could build that baseline volume up, the much better off you're going to be.

我说的基础跑量是什么意思呢？

And what do I mean by baseline volume?

我的意思是，如果现在你能轻松地每周跑20英里。

I mean, if right now you can go out and run 20 miles a week, no problem.

这就是你每周都在做的事情。

That's what you do week in and week out.

你能达到一定的水平。

You can perform at a certain level.

现在，如果你能花些时间把每周跑量增加到30英里，并且每周都坚持这样做，那这就是你的常态。

Now, if you can take some time and build that to 30 miles a week, doing that week in week out, that's just what you do.

我每天跑五英里，每周跑六次，或者我每周跑六天，每天六英里，每周五次，随便怎样，都不重要。

I go run five miles a day, six times a week, or I go six days, six miles a day, five times a week, whatever, it doesn't matter.

你把基础跑量从每周20英里提升到30英里。

You're building that baseline volume up to 30 miles a week versus 20.

现在你也建立了一个新的表现基准。

Now you've established a new baseline in performance too.

然后从那里，你可以达到一个新的巅峰水平，对吧？

And from there, you can go to a new peak level, right?

所以如果你每周跑20英里，也许你可以在短时间内冲到30、35英里，然后再降回20英里。

So if you're at 20 miles a week, maybe you can peak out at thirty, thirty five miles for a short period of time before you have to come back down to the 20.

所以基础量越高，你能够达到的峰值量也会越高。

So the higher that baseline is, is gonna allow you to have a higher and higher peak volume too.

所以当你开始准备马拉松或者需要更多里程的训练时，这些都会相互影响。

So it all will play into each other as you start into things like a marathon segment or something that's going to require significantly more mileage.

另外我还想说，基础量越高，你离真正发挥出好水平只需要六到十周的时间，因为你的基础量已经能让你达到一定的体能水平。

And then also I would just say too, like the higher the baseline, you're six to ten weeks away from really being able to perform pretty well any level because your baseline volume is already gonna take you to a certain amount of fitness.

然后你调整一下方向，在这六到十周内做你需要的训练，就能准备好以相当高的水平去表现。

Then you do a pivot and you can go one direction or another, do the workouts you need to do for that over that six to ten weeks and be ready to perform at a pretty high level.

总之，我百分之百同意这个观点。

Anyway, do agree with that 100%.

而且我觉得全年保持更稳定的训练也很重要。

And I think just being more consistent throughout the year.

但你看那些波士顿马拉松的跑者，大多数已经很稳定了。

But you look at Boston Marathon runners, most of them are already consistent.

所以看看这之间的差异到底有多大，会很有意思。

So it would be interesting to see how different that really was.

不过，我觉得，你知道，作者们好像把漏斗弄成这样，说过去四个月里训练少反而跑得更快，我倒不觉得真是这样。

However, I think, you know, as the authors kind of made the funnel and the less training goes faster over the last four months, I don't necessarily think that's the case.

首先，我担心的是，四到十二个月之间是两个月，对吧？

First of all, my concern is that four to twelve months out is two months, right?

这段时间挺长的，很多事情都可能发生。

A lot, it's a big chunk of time and just so a lot can happen.

然后四到几周呢，会是一个非常具体的时间段。

And then four to weeks is gonna be a very specific amount of time.

对，应该是十六周左右。

Yeah, it's supposed to be like sixteen weeks.

那就像一个阶段，对吧？

That's like one segment, right?

而另一个时间段里，你可能会有好几个阶段。

Whereas you could have a few segments in the other.

所以这里面有很多东西。

So there's a lot going on there.

如果有人在打基础期，很可能他们就是每天跑步，但强度不大，或者只是不同类型的强度。

If somebody's doing a base period, chances are, yeah, they're just running every day, but they're not doing a lot of intensity or it's just different types of intensity.

所以这可能不太对得上。

And so just that might not, it might not line up.

但我更大的问题是关于交叉训练，就像我之前提到的，因为我希望看到交叉训练被分成有氧和力量两部分。

But my bigger issue is that the fact with the cross training, as I alluded to, because I would have liked to have seen that cross training broken up basically to a cardio component versus a strength component.

因为如果我在做核心和力量训练、柔韧性、瑜伽，这些应该归为另一类。

Because if I'm doing core and strength training, mobility, yoga, that should really all be another category.

而如果我在骑自行车、椭圆机、划船机上花时间，那更多是有氧。

Whereas if I'm spending time on a bike, elliptical, rower, whatever, that's more cardio based.

它们都能提高你的整体健康水平，但通过不同的机制。

They're both going to improve your fitness, general, just your general overall fitness, but they're gonna do it in different mechanisms.

所以我希望看到它们被分开，因为如果有人用一小时跑步换两小时骑车，他们仍然在做大量的有氧运动。

And so I would like to have seen that separate that out because if somebody's trading an hour run for a two hour bike, they're still doing a huge aerobic component to that.

而且这不一定意味着他们训练得更少，反而做得更多。

And it's not necessarily going to mean that they're training less to do more.

只是意味着他们换了一天或两天的训练内容，但依然在刺激有氧系统，而且这个系统还是会得到充分的发展。

It just means they switched what they're doing on one day or two days, whatever the case may be, but they're still stressing that aerobic system and that's still going to get plenty of development.

所以我觉得有些地方可以改进，但总的来说，这是一项很棒的研究，因为它让我们对整体情况有了很好的了解。

So I think there's some things that could be It's a great study, I think, overall, because I think it just gives some good looks into overall.

如果你想跑得更快，想达到波士顿马拉松的资格标准，你必须在某个阶段能够完成某些事情。

If you want to run faster, you want to be a Boston Qualifier, you have to be at a certain point, be able to do certain things.

我觉得这项研究展示了这一点，这是很有意义的。

And I think that showing that in that study is relevant.

但是，我认为他们看待这个问题的方式是，训练频率降低了，但这并不意味着你训练量减少了。

But however, I do think the way they looked at it was saying like, Well, training less frequency, well, that doesn't mean you're doing less.

这就是我关注里程数的原因。

And that's what I focusing on the mileage component of it.

这正是我想探讨的。

That's what I wanted to look at.

而且我读的那份摘要的作者们也觉得，嗯，如果一个人跑步次数少了，并不意味着他们的跑量少了，或者训练时间短了。

And even the authors of the summary that I was reading, they were kind of like, Well, that doesn't mean if somebody's doing less runs, that doesn't mean that they're doing less mileage or they're not training for less amount of time.

因为比如说，一个马拉松选手可能之前一天跑两次，每次四英里，现在他们只跑一次十英里。

Because for one, you might have a marathoner who is doing a two a day of four and four, and now they're just doing 10 miles for their run.

他们把一天两次的跑步换成了一次更长的跑步。

They've traded those twice a day runs for one longer run.

所以他们跑的总里程还是一样，甚至可能更多。

So they're still doing the same amount of mileage, if not more.

只是他们跑步的频率没那么高了。

They're just not doing as many frequently runs.

比如他们不是一周跑十四次，而是跑十次，或者类似的情况。

Like they're not doing 14 runs a week, they're doing 10 runs a week or whatever the case is.

所以这里面可能有很多因素在起作用。

So there could be a lot of stuff going on in there.

但接下来我真正想重点讲的是，给大家展示一下这具体是什么样的。

But really what I wanna focus on for the rest of this is kind of just showing you how that might look.

所以你可以把这个方法用在自己身上，在进入马拉松训练阶段时好好想一想。

So you can kind of take this for yourself and kind of think about this as you get into the start of marathon segment.

如果我们平时是怎么指导别人的，通常的安排是这样的：周一轻松跑，周二训练，周三休息，周四训练，周五和周六轻松跑，周日长跑。

So if I'm how we coach people and what our usual setup is, it's something like Monday easy, Tuesday workout, Wednesday off, Thursday workout, Friday, Saturday are easier runs, and Sunday would be a long run.

这就像你按照汉森马拉松方法书里的计划来训练一样，对吧？

That's like if you're following the Hansel's marathon method book plans or whatever, right?

但其实我们也是遵循这种风格的。

But that's really kind of the style we've followed as well.

所以安排是类似的。

So similar setup.

比如说一个人想每周跑55英里，这已经是个不小的量了，但如果是在训练初期，那和训练后期的安排会不一样。

Say a person's running, they wanna run 55 miles a week, which is a pretty big clip, but if they're doing it earlier in this segment, then it's gonna look different than later in training segment.

所以对于每周50英里的计划，可能周一会跑6英里，周二训练跑8到10英里，但因为训练强度大，所以距离会短一些。

And so that might for a 50 mile week, you might have a person run six miles on Monday, eight to 10 miles on Tuesday for their workout, but the workout is gonna be faster so it's gonna be shorter.

周三休息，周四做一些节奏跑之类的，大概又是8到10英里，周五可能6英里，周六可能6英里，然后周日长跑14英里，这样加起来差不多每周50英里，可能稍微超过一点。

Wednesday off, Thursday some sort of tempo or something like that which is probably gonna be another eight to 10 miles, Friday might be six miles, Saturday might be six miles, and then Sunday might be a longer on a 14, which is gonna put them right around 50 miles a week, maybe a touch over 50 miles a week.

一周跑六天，就这样。

Run six days a week, there they go.

现在，当他们逐渐增加训练量，达到巅峰跑量时，大概会是周一跑六英里，周二跑十二英里，周三休息，周四跑十四英里，周五跑六英里，周六跑十英里，周日跑十六英里。

Now, if when they build up and they're in their peak volume, they're gonna be something more like six on Monday, 12 on Tuesday, Wednesday off, Thursday 14, Friday six, Saturday, six miles Saturday, 10 miles and Sunday would be 16.

这样一来，他们一周的总跑量就是六十四英里。

Given that, they're gonna be 64 miles for the week.

你会发现，训练量变大了，但轻松跑的距离保持不变。

And what you notice is that the workouts got bigger, the easy run stayed the same.

然后我的笔记里还提到，他们甚至可以把周五的六英里去掉，改成休息日，这样周三和周五都休息，但一周仍然能跑六十英里。

And then I have on my notes, they could even take that Friday six miler out and have day off so that they would have Wednesday and Friday off, and they'd still run 60 miles a week.

所以如果他们一周跑五天，只是因为训练重点变了，他们会在更少的天数里跑更多的里程。

So they were running, if they ran five days a week, just because their focus of their training has changed, they're gonna be running more miles on less days per week.

所以类似的情况就可能发生。

So that's where something like that might happen.

而且，如果你想更进一步，我还有第三个例子。

And even still, even if you wanted to go on beyond that, I have a third example.

所以如果你找一个人，比如说他想一周跑65英里，然后他做周二、周四的强度训练，再加上周日跑一个20英里的长距离。

So if you took a person, say they wanna run 65 miles for the week, and they do the Tuesday, Tuesday, Thursday workout, and then they even do like a Sunday long run of 20.

所以在大约65英里这个量级，20英里正好能很好地融入我们的训练体系，尤其是如果你是一个更进阶的跑者。

So at 65 ish, you're right about the point where 20 miles would fit pretty well into our system, especially if you're a more advanced runner.

但关键是，在这65英里里面，你已经完成了三次强度训练，剩下的19英里，我们会用轻松跑来填补。

But the point is out of that 65 miles, you've done three workouts that will leave you with a remainder of 19 miles to fill, which we're gonna fill with easy days.

所以我其实只需要在周六跑8英里，周一再跑8英里。

So all I would really have to do is do eight on Saturday and eight on Monday.

这样一周就差不多是65英里了。

And I'm at right around 65 miles for the week.

所以还是每周跑五天，但跑量更大了。

So again, five days a week, but I'm running more volume.

这样我就多出两天时间。

And then that gives me two more days.

这两天我可以用来恢复，或者安排其他内容。

I can either recover, I can fill that with.

这就是交叉训练让我有点纠结的地方，因为如果那两天用来做瑜伽、拉伸或者核心训练之类的，虽然跑步方面没有增加训练压力，但确实增加了另一种压力。

And this is where the cross training thing kind of gets me because if it was filled with a yoga session or stretching or core, whatever, I'm not adding any more training stress in terms of running, but I'm adding a different stress.

我关注的是力量和灵活性这些方面。

I'm focusing on strength and mobility, that sort of thing.

所以这可能会影响结果。

And so it could skew the results.

你并不是做得少了，只是做了不同的训练，而且跑步的量减少了。

You're not doing less, you're just doing different and you're not doing as much of the running.

或者他们可能只是把那两天休息了。

Or they might just be taking that off.

即使他们每周多休息一天，虽然训练频率降低了，但训练量却更大了。

And even if they're taking that off for another day a week, and so they are technically training less frequent, but they're doing more.

他们做的训练量要多得多。

They're doing plenty more.

所以我觉得这并不完全吻合。

And so that's where I feel like that doesn't necessarily line up.

所以这就是我的看法。

So that's where I would be on that.

所以我觉得关键的是，你看到这样的研究时，要能意识到这一点。

So I think the important part of this is that you recognize you see a study like that.

而且这挺难的，因为他们甚至说，哦对，如果你调整训练频率，你会跑得更快。

And it's tough because they even said, Oh yeah, if you train rest frequency, you're gonna run faster.

这跟我们一直听到的说法太不一样了。

And that's so much different than what we've been told.

然后你就会想，对，让我们再仔细看看这个。

And it's like, yeah, let's look at that a little bit more.

这真的跟我们之前讨论的不一样吗？

Is it really different than what we've talked about?

每个教练一直以来都是这么做的？

Every coach has done forever?

不是。

No.

所以你真的得小心这些东西，再多深入研究一下。

So you just have to really be careful about that stuff and kind of look into it a little bit more.

他们到底在说什么？

What are they actually saying there?

我觉得这是个很好的例子，因为我会说，是的，也许他们每周少训练一天，但他们的训练量更大，训练强度也更高。

And I think this is a perfect example because I would argue, yeah, maybe they are training one day less a week, but they're doing more volume and they're doing bigger workouts.

这就是关键所在。

And that's the giveaway.

这说得通，因为再说，当你看看轻松跑，你会发现训练强度在增加，而轻松跑可能保持不变，也许稍微增加一点。

And that makes sense because again too, when you look at easy runs and you can see the workouts are going up, the easy runs are probably staying the same, maybe increasing a little bit.

但问题是，你可能处于一种情况，很多时候你在打基础，那些轻松跑对我们真正提升体能的作用会更大，因为它们是基础体能的一部分。

But the thing is, you could potentially be in a situation where a lot of times you're building your base and those easy runs are going to have a lot more pertinence into what we're actually doing to build our fitness because they're part of the foundational fitness.

但在马拉松训练的最后六到八周，轻松跑就不一定起这个作用了。

But you can do the last six, eight weeks of a marathon segment, the easy runs aren't necessarily doing that.

那时候它们就不是为了这个目的而设计的。

They're not built for that at that point.

它们更多是为了主动恢复，就是保持状态之类的。

They're more for active recovery, just keeping maintenance and things like that.

所以即使它们稍微短一点，训练量稍微大一点，整体还是平衡的，因为现在的重点从打基础转向了精细调整。

So if they are even a little bit shorter and the workouts are a little bit bigger, it's still going to even out because now your shift is focused from that foundational to the fine tuning.

我们是在为要准备的比赛做精细调整。

We're fine tuning for the race that we're preparing for.

所以我觉得记住这一点也很重要。

So I think it's important to keep that aspect of it in mind too.

所以基于这个，我觉得你得对一切保持保留态度，不要被那些标题牵着走。

So given that, I think you just have to take a look at everything with a grain of salt and not take the headlines for what they're trying to say.

我觉得这是很重要的一点。

I think that's an important component to it.

最后我想简单说一下，如果我看的话，对于一个高水平跑者，比如想达到波士顿马拉松资格的那种，我到底应该保持多大的跑量？

And the last thing I was just gonna talk about real quick is if I'm looking at that, kind of volume would I really wanna be at for a really high level, like a Boston Qualifying type of runner?

但我先给你举个例子吧。

But I'll just give you an example.

我有四个选手，成绩在两小时五十分以内，或者说他们的水平在两小时三十八分到两小时四十八分之间。

So I have four guys who are two fifty or faster to I would say like two thirty eight to two forty eight would be their range.

还有另外几个选手，差不多就是两小时五十分、两小时五十四分的样子。

And then a couple other guys like right at two fifty, two fifty four.

而且他们现在也都四十多岁了。

And they're well into their 40s now too.

所以我觉得年龄也是一个因素。

So I think you play that in a role too.

还有一些年轻一点的选手，速度会快一些。

Some younger guys that are a little bit faster.

但这些人的马拉松训练量，大部分都在每周六十到七十英里。

But all those guys are only running, their training volume for a marathon is anywhere from 60 to 70 miles for the most part.

有几个选手会在七十五英里左右达到顶峰，现在正好有一个选手在冲量。

A couple of guys will peak out at like 75 and I have one guy that's peaking out right now.

他高峰期每周大概会跑到八十到八十五英里。

He's gonna be about eighty, eighty five miles a week at peak.

而且他也是比较快的那一类。

And he's on the faster side too.

他可能是组里最快的。

He's probably the fastest one in the group.

在那个水平上，因为关键是，我特别喜欢跑量。

At that level, because here's the thing, I love volume.

我特别特别喜欢跑量。

I absolutely love volume.

我喜欢人们每周跑一百英里。

I love people running 100 mile a week.

我喜欢超过那个量。

I love going beyond that.

但过去二十年我也学到，这必须和跑步之外的生活保持平衡。

But I also have learned over the last twenty years that it has to be in balance with what the person is doing outside of running.

我之前聊过很多这方面的事，但这次更多是关于如何平衡所有事情，比如我有家庭、有工作、工作需要出差等等这些。

I've been talking about a lot of this before, but this is more in terms of just balancing everything out as far as if I have a family, if I have a job, if I'm traveling for that job, all that sort of thing.

我们一天的时间是有限的。

We don't have an infinite amount of time in our day.

所以对我来说，我可以让那些选手每周跑70到75英里。

So for me, I can get those guys 70 to 75 miles a week.

在马拉松训练阶段，我们能完成一个人想做的所有事情。

We can do everything a person would want to do in a marathon training segment.

我们能做到，而且他们每周训练六天。

We can do and they're all doing that six days a week.

如果有人每周训练七天，那第七次跑步只是恢复性的轻松跑，比如在训练之间，对吧？

If anybody's doing seven days a week, that seventh run is just a short recovery shakeout run, like in between workouts, right?

只是为了保持腿部活动，帮助恢复，诸如此类。

Just to keep the legs moving, help with recovery, stuff like that.

这不算什么，你知道，就是三十分钟，对吧？

It's not anything that's, you know, it's thirty minutes, right?

就是一次轻松的小恢复跑。

It's just a nice little easy shakeout run.

但大多数情况下，每周跑六天，总共75英里。

But for the most part, there's six days a week, 75 miles a week.

我们可以把长跑的距离增加到每周二十到二十二英里。

We can get up to twenty, twenty two miles a week.

这是指长跑。

For the long run.

我们每周有超过10英里是以马拉松配速跑的。

We're doing 10 plus miles a week in marathon pace.

所以他们可能会安排一次节奏跑。

So they'll probably have like a tempo run.

有时候他们会安排一次节奏跑，加上长跑中的一些质量训练，然后还有力量训练。

Sometimes they have a tempo run and some quality in the long run and then they'll have their strength workout as well.

我们可以把训练分散在七天里，稍微调整一下，比如某周安排更多恢复，下一周少一些，诸如此类。

And we can space that out over the seven days a little bit different where can put more recovery in one week than the next, all that good stuff.

但关键是，对我来说，这就是最佳平衡点。

But point is, that is for me the sweet spot.

如果你想跑得特别快，跑进三小时以内，两小时五十分甚至更快，如果你能练到每周跑七十到七十五英里，那你就能把该练的都练到，还能恢复得过来。

If you're looking to run really fast, sub three, two fifty and beyond, Like if you can get to where you can peak out at seventy, seventy five miles a week, you can get everything you wanna get in and then you can still recover.

而且你一周只需要跑六天。

And you can do that in six days a week.

可能如果你真想的话，还能减到五天，对吧？

And probably if you really wanted to do is get down to five days a week, you could probably do that, right?

因为我们可以把那些六英里的跑改成八英里、十英里，或者有人早上跑四英里，晚上再跑八英里。我个人可能会反过来，早上跑八英里，晚上跑四英里，但不管怎样，你都能做到，对吧？

Because we could just move those six milers to eight milers to 10 milers or have one guy who does four in the morning and then eight at night or I would personally flip that around on eight in the morning and then four at night, but you could do it, right?

这样一来，你就能多休息一天了。

And then that would ultimately give you the freedom to have another day off.

所以如果你现在一周跑七天，你可以减到六天。

So you could do six if you went down, if you were at seven days a week, could potentially go to six.

如果你现在跑六天，也可以减到五天，还能保持同样的跑量，然后有一两天可以完全恢复，或者利用那些天做力量训练，看情况而定。

If you were at six, you could potentially go to five and still get that volume in and have one or two days where you can really fully recover or you can focus on strength training on those days, whatever the case is.

但我真的觉得，这就是你需要考虑的关键。

But I really think that's what you have to look at.

我觉得看了那项研究，再读了那篇文章，确实让我对那种训练方式有了思考。

I think just looking at that study and then reading that article kind of got me thinking on that training.

那么，我们怎么才能为那些真正想表现出色、不怕训练的普通人最大化这种训练效果，同时又要确保一切保持平衡呢？

Well, how can we really maximize this for the regular person who wants to really perform well, is not afraid to train, but we need to make sure that we're keeping everything in balance.

我觉得这对很多人来说都很合适。

And I think that's a good fit for a lot of people.

如果你能在一周五到六天里跑七十英里，那已经很了不起了。

If you can do 70 miles a week on five or six days a week, that's significant.

你的训练量已经足够了。

You're plenty of fizz.

而且你肯定还是会感受到累积的疲劳效应，但也不会把自己逼到过度训练的边缘。

And you're still gonna get the cumulative fatigue effect for sure, but you're also not going to push it over into the edge of being overtrained too.

我觉得这真的能给你带来很大的好处。

Think it can really do wonders for you.

当然，这并不是说所有人都要降到一周五天拼命训练，但如果遇到什么情况或者出了问题，我们是可以这样调整的。

Now that's not a call for everybody to go down to five days a week banging stretch, but if things came up and you got into an issue, we could do it.

那没问题。

That's not a problem.

但我觉得对大多数人来说，每周六天在那个强度下效果很好，而且我们仍然能达到每周70英里以上，这没问题。

But I think for most people, the six days a week works really well at that level, but we can still get to 70 plus miles a week, an issue.

不过我觉得这周就到这里吧，但我还是觉得那挺有意思的。

But I think that's enough for this week, but I thought that was interesting.

再说一次，如果你想看看那项研究，它发表在《运动医学》期刊上，不是《运动医学杂志》，就是叫《运动医学》。

Again, if you wanna take a look at that study, it was in sports, the journal of, not the Journal of Sports Medicine, but just Sports Medicine was the name of the journal.

而且是2025年9月发表的。

And it was in September 2025.

如果你想查一下的话。

If you wanna look into that.

那么，我们这期就到这里，下次再聊。

With that, we will call it quits for this episode and talk to you guys later.

好的。

Alright.

保重。

Take care.

再见。

Bye bye.