更多教练问答

是的

Yeah.

我觉得有很多方法可以做得很好，没必要每次跑马拉松都从头开始一个完整的训练周期。

I think there's a lot of ways to do it well and and not feel like you have to be locked into a full training cycle for every sing single marathon.

一旦你练到了马拉松的体能水平，不如充分利用这份进步，多跑几百场马拉松。

Once you've done the work to get up to marathon shape, you might as well exploit your progress and do hundreds of marathons.

对吧？

Right?

只要你能恢复得过来就行。

As long as you can recover from them.

Abby，你有什么想法吗？

Any thoughts, Abby?

对。

Yeah.

我觉得在比赛之间的重点应该是维持现有的体能，而不是继续提升。

I'd agree that the focus in between the races becomes more about maintaining the fitness that you have instead of trying to build more.

所以重点在于恢复，确保你至少有两周时间真正放松下来，让肌肉好好修复，然后再做一点维持体能的事，为下一场比赛做准备。

So you're focusing on recovery, making sure you really have at least a couple weeks to really take it easy and let your muscles heal, and then just enough to maintain your fitness before you go into the next race.

这时候营养又变得特别重要了，还有补水、睡眠，这些都能帮你把恢复效果最大化。

And that's where nutrition, again, really plays an important part, hydration, sleep, all of those things that are gonna help you maximize the recovery.

我觉得力量训练也很重要。

I think strength training becomes important.

不过同样要注意，比赛前太近的时候别做太多大重量的力量训练，但在比赛间隙，还是得花时间做这些能降低受伤风险的事。

Although, again, you don't want to be doing a lot of really heavy strength training too close to races, but at least in between, you take time to do those things that are gonna help reduce your risk of injury.

另外，还得调整一下自己的预期。

And then also just adjusting your expectations.

就像Angie说的，不可能每场比赛都破个人最好成绩。所以你得挑一场最想拼速度的比赛，其他比赛就随性点，看看当天状态怎么样，顺着感觉跑就行。

Like Angie said, you can't run a PR at every race, So pick the race where you want to try to go fast, and the other races, you're just gonna say, I'm gonna see what feels good on this day and just go with it.

我的目标是玩得开心，享受这个过程，冲过终点时脸上带着笑容，而不是每场比赛都死盯着成绩看。

The goal is to have fun, to enjoy the experience, to get to the finish line with a smile on my face rather than worrying about the time for every race.

祝你五十州挑战之旅顺利。

Good luck on your 50 state quest.

咱们先花点时间感谢赞助商Lagoon Sleep，他们的好枕头帮我们睡得更香。

We'd to take a moment and thank our sponsor Lagoon Sleep for helping us sleep better at night with their awesome pillows.

这些枕头是跑者为跑者设计的。

They are made by runners for runners.

这家公司由瑞安·赫利和他的妻子共同创立。

This company was started by Ryan Hurley and his wife.

他曾经是美国奥运选拔赛的游泳选手，也是越野跑者。

He is a former US Olympic trials swimmer and ultra runner.

在经历了60款枕头的测试后，他们夫妻俩在疫情期间推出了Lagoon，希望帮大家睡得更好、表现更佳。

And after testing 60 pillows, he and his wife created Lagoon during the pandemic to help people sleep better and perform better.

这不只是卖枕头的公司，更像是专注睡眠表现的品牌，我觉得特别有意思。

So it's not just a pillow company, it's like a sleep performance company, which I think is really cool.

他们还和一些职业运动员合作，比如达科塔·波潘、凯拉·达马托和格雷森·墨菲。

And they they partner with pro athletes like Dakota Popain, Keira Damato, and Grayson Murphy.

你可以去他们的网站lagoonsleep.com/mta做个睡眠测试，找到最适合你的枕头，用代码MTA还能享15%折扣。

You can take a sleep quiz and find your perfect match over on their website, lagoonsleep.com/mta, and use the code MTA for 15% off.

Lagoon的枕头不仅受顶尖跑者喜爱，普通跑者像你我也是爱不释手。

Not only are Lagoon pillows loved by top runners, but they're also loved by regular runners like you and I.

来自佛罗里达的詹妮弗说，海狸枕头支撑性和柔软度刚刚好，丝质枕套升级版真的物超所值。

Jennifer from Florida had this to say, the Otter pillow is the perfect balance of supportive yet soft, and the silk pillowcase upgrade is worth it.

听起来确实不错。

Oh, that does sound nice.

我也得买一个。

I'll have get one of those.

来自加拿大安大略的辛迪说，我以前从没想过枕头能有这么大影响，直到试了Lagoon。

Cindy from Ontario, Canada says, I never realized how much a pillow could matter until I tried Lagoon.

我的睡眠质量简直天差地别。

My sleep quality is night and day.

赶紧去 lagoonsleep.com/mta。

So go to lagoonsleep.com forward /mta.

花两分钟做个睡眠测试，找到最适合你的枕头。

Take the two minute sleep quiz to find your perfect match.

Lagoonsleep.com

Lagoonsleep.com.

使用代码 M T A，首单立享八五折。

Use the code m t a for 15% off your first purchase.

下一个问题是关于胫骨疼痛的。

This next question is about shin splints.

这是来自金的提问。

This is from Kim.

他跑步已经超过十年了，但今年突然开始出现胫骨疼痛。

He's been running for over ten years, but this year has suddenly started dealing with shin splints.

她说，我想了解一下，如何在继续跑步的同时缓解这种伤痛。

She says, I'm hoping to get some advice on how to manage this injury while continuing to run.

具体来说，我该怎么判断什么样的疼痛程度是安全的？

Specifically, how do I gauge what level of discomfort is safe?

补充一下，目前疼痛只在跑步后或休息时出现。

For context, the pain currently occurs only after running or while I'm at rest.

谢谢你的帮助。

Thanks for your help.

这听起来真不怎么样，胫骨应力综合征。

Well, that doesn't sound fun, shin splints.

对。

No.

胫骨应力综合征一点都不好玩，而且可能会长时间困扰你。

Shin splints are not fun, and they can really be troublesome for a long time.

胫骨应力综合征这个问题在于，我们用这个词，但它实际上可能指三四种甚至五种不同的问题。

And part of the problem with shin splints is that we use that term, but it could actually mean three or four or even five different things that are going wrong.

我们当然没法确诊，但如果不清楚具体哪里疼、疼是什么感觉，根本没法判断到底是什么原因。

So I mean, we can't diagnose anyway, but really without knowing, like, exactly where does it hurt, how does it hurt, can't really say what the problem is.

关于能不能继续跑步，我听过一个建议，是用一到十分的评分来衡量疼痛程度，其中零分是完全不疼。

As far as being able to keep running, one piece of advice I got is rated on a scale of one to 10, whereas zero really is no pain at all.

十分则是你能想象到的最剧烈、最难以忍受的疼痛。

10 is just the worst, most excruciating pain you can imagine.

如果疼痛在一二到三这个范围，还可以继续跑，但得留点神。

If it's in that one to two, three range, you're okay to keep running, but be cautious.

别一下子加太多量，也不要太快增加里程，关键是别让情况变得更糟。

Don't try to do too much or build up your mileage too fast, and just make sure that it's not getting worse.

要是疼痛到了四到五到六，那就真得歇一歇，小心点。

If it's four to five to six, then you really need to back off and be careful.

如果超过这个程度，就该去看医生了。

And if it's higher than that, then you want to go see a doctor.

六级以上的话，我建议干脆别跑了。

If it's six or above, I would just say don't run at all.

赶紧去检查一下。

Go get it checked out.

她还提到，只有跑完或者休息时才疼，这又是另一种情况。

Now she also says that it only hurts after running or at rest, and that is a different thing.

如果跑步时就疼，还影响了步态，那就是明显的警告信号，必须停下来检查。

If it's hurting while you run and is affecting your gait, that's a big red flag that you need to stop and get it checked out.

但如果你能正常跑步，我觉得这大概没什么大问题。

But if you can run normally, I'm just gonna say it's probably not serious.

就像我说的，我不能百分百确定，但大概率不是大事。

Like I said, I can't say that for sure, but it's probably not.

可能是跑完步后肌肉紧张了，这才导致疼痛。

It could just be that things are tightening up after you run, and that's what's causing the pain.

对于这种情况，你是可以采取措施的。

And for those kinds of things, you can do something.

所以建议你特别注意拉伸、用泡沫轴放松、穿压缩装备，看看有没有改善。

So I would say really make paying attention to stretching, foam rolling, wear compression, and see if that helps.

再做一些小腿力量训练，看看是否有效果。

Do some calf strength exercises and see if that helps.

如果情况没好转，反而加重了，跑步时也开始让你不舒服，那就赶紧去检查一下。

And then if it's just not getting better or it's getting worse, starting to bother you when you run, go get it checked out.

对。

Yeah.

我觉得这属于那种你得想办法别让它变得更糟的情况。

I would say that this is one of those things that you wanna keep it from getting worse.

有时候原因很简单，就是鞋子穿得太久该换了。

And so sometimes it can be as simple as your shoes are getting too old.

如果一个人容易在某个部位受伤，而你又总在有坡度的路面上跑，比如路面向左倾斜，就会让骨盆和步态失衡。

And, you know, if a person has a propensity to an injury on a certain certain spot, sometimes if you run on cambered roads where the left side of the road kind of drops off, and so it throws your hips, your gait out of alignment.

这种情况有时候会引发胫骨疼痛。

Sometimes that can lead to shin splints.

所以尽量找更平坦的路面跑。

So finding more of a flat surface.

我认识一些人，他们会交替着跑，今天跑马路，明天跑跑步机，因为跑步机是平的。

I've had people who can, like, alternate their runs, like do a road run and then a treadmill run because the treadmill is flat.

对身体的冲击也小一些。

It's lower impact on the body.

有时候这样调整一下，确实会有帮助。

Sometimes that can help.

但我非常推荐物理治疗。

But I'm also a huge fan of physical therapy.

它不仅能帮你解决当前的问题，还能让你跑得更强壮。

I feel like it can really make you a stronger runner, not only address the current issue that you're having.

很多地方都有骨科急诊诊所，你不用费劲去找医生、预约排队。

And so I would say a lot of areas have kind of like an orthopedic urgent care that you don't necessarily need to go through the long process of finding the doctor, making the appointment.

如果是新病人，通常得等六到八周才能排上号。

It's going be usually sometimes six to eight weeks out if you're a new patient.

我就刚带小儿子去过，他现在就有胫骨疼痛的问题。

You can go to these orthopedic urgent cares because I just did this with our son, our youngest son, who has shin splints currently.

因为他的疼痛挺厉害的，我们就赶紧去看了。

And, you know, we got seen because of the level of his discomfort.

他们直接给他做了个快速X光，确认有没有应力性骨折。

They just went ahead and did a quick X-ray to make sure there wasn't a stress fracture.

他的情况是有一点应力反应。

There was a little bit of a stress reaction for him.

这跟跑步没关系。

It was not due to running.

他当时在练田径的跳高。

Was doing high jump for track.

不过，我扯远了。

But anyway, I digress.

但他们给他开了物理治疗，他一直在做。

But they prescribed physical therapy, and he's been going.

他们会做很多平衡训练，评估你的力量和肌肉耐力。

And they'll do a lot of balance exercises, assessing your strength, assessing your muscle endurance.

对他来说，医生说他的臀部力量偏弱。

And for him, they said he has weak hips.

这会影响到下面整个运动链的运作。

And so that will affect things lower down the kinetic chain.

所以他做了很多臀部力量训练，还有拉伸之类的练习。

So he's had to do a lot of hip strengthening, a lot of stretching and things like that.

所以我建议你别拖延，早点去接受物理治疗。

So I would say don't be afraid to get yourself into physical therapy sooner rather than later.

因为不仅不会恶化，医生还能发现你根本没意识到的问题。

Because not only will it not get worse, then they can often diagnose things you didn't even know were going on.

你可能不知道自己臀部或臀肌力量不足，但通过治疗，反而能让你跑得更强壮。

You maybe don't know that you have weak hips or weak glutes, and it will lead to you becoming a stronger runner because of that injury.

对。

Yeah.

我们学院里有个专门设计的课程，由一位同时也是物理治疗师的跑者开发。

We do have a course in the academy designed by a runner who's a physical therapy doctor.

这个项目叫《坚韧跑者》，主要针对胫骨疼痛问题。

The program is called the Resilient Runner, and he deals with shin splints in there.

里面包含视频和一套自我康复指南。

There's videos and a self treatment guide that he put together.

如果你想先自己尝试解决，再决定是否找物理治疗师，这个就很合适。

So if you wanna just work on it on your own before you escalate to a physical therapist, there's that.

这个项目叫《韧性跑者》。

It's called the Resilient Runner.

咱们聊聊拇外翻吧。

Let's talk about bunions.

这词儿听着挺有趣，可问题真不轻松。

It's a fun word, not a fun problem.

这是来自考特尼的提问。

This comes from Courtney.

她说，跑步时发现拇外翻的疼痛加重了。

She says, I've noticed increased pain in my bunion during my runs.

我觉得鞋头空间已经够宽了，还坚持做脚趾瑜伽。

My toe box feels wide enough and I even do toe yoga.

哦？这种瑜伽我还是头一回听说。

Oh, that's the kind of yoga I've never heard of.

我这样跑步，是不是反而加重了损伤？

Am I doing more damage with running?

这种情况能逆转吗？还是会越来越疼，最后非得做手术不可？

Is this reversible or will the pain continue to increase until I am forced to have surgery?

她说，这个拇外翻简直让她脚后跟都跟着遭罪。

My bunion is being a pain in my bun, she says.

你对拇外翻有什么看法吗？

Any thoughts on bunions?

嗯，我倒是有些想法。

Well, I have a few thoughts.

我自己也有轻微的拇外翻。

I have a mild bunion myself.

这毛病已经存在很久了。

It's been there for a long time.

平时一般不会疼。

It generally doesn't cause me any pain.

她现在疼痛加重，这其实是个信号，说明她最好去足科医生那儿做个检查。

So the fact that she's has increased pain, that's kind of a signal that she should probably go to a podiatrist and get it checked.

拇外翻一般分为轻度、中度和重度。

So bunions are classified as mild, moderate, or severe.

如果你查一下重度拇外翻的图片，那样子确实挺吓人的。

And if you look up pictures of people with severe bunions, it's pretty nasty looking.

要是重度拇外翻，那就只能做手术了。

If you have a severe bunion, you just need surgery.

如果是中度并且已经疼了，那大概率也得考虑手术。

If you have a moderate bunion and it's causing pain, you probably need surgery.

但如果只是轻度，或者中度但不疼，只要不再恶化，其实不用急着手术。

But a mild one or a moderate one that's not causing pain, you probably don't need surgery as long as it doesn't get worse.

拇外翻是不会自己好转的。

And a bunion will not get better on its own.

它不会自己变回去。

It's not going to change.

市面上那些广告说能治的玩意儿，可能只是让你感觉舒服点，但根本解决不了问题。

It's not you can buy any product that you want that you see, and it might make it feel better.

它可能暂时缓解疼痛，但根本不会改变，因为脚上有一块肌肉太紧了，把骨头拉歪了，不手术是不可能复位的。

It might temporarily relieve the pain, but it's not going to change because there's a tight muscle across the foot that's just very tight, it's pulled the bone out of alignment, and it's just not gonna go back without surgery.

我的轻度拇外翻好几年都没变过。

So, like, my mild bunion hasn't changed in years.

只要我买鞋时注意一点，就完全不会给我带来麻烦。

As long as I'm careful with the shoes that I buy, it doesn't cause me any problems.

我猜她说的‘脚趾瑜伽’，应该是指一些脚和脚趾的活动练习，这些确实有帮助。

I assume what she means by toe yoga are some mobility exercises you can do for your feet and toes, and those are helpful.

它们能增强肌肉、拉伸筋膜，至少能防止情况恶化，或者减轻疼痛。

They can just help strengthen the muscles and stretch the muscles and at least prevent it from getting worse or reduce the pain.

我有时也会戴一会儿脚趾分离器，能帮助放松肌肉。

And I also will sometimes wear the toe spaces around for a few hours, and that helps stretch out the muscles.

自从开始这么做，我跑步时脚部的活动感觉明显好了不少。

And I have noticed improvements in how my feet move when I run since doing that.

所以坚持做是有好处的，但它解决不了拇外翻的根本问题。

So it's worth doing it, but it's not going to fix the bunion.

所以一定要确保鞋子合脚。

So, yeah, always making sure that your your shoes are fitting right.

对我来说，不只是鞋头部分重要，鞋面的网布也得非常柔软。

What I found for me, it's not just the toe box, which is important, but it also has to be that the mesh upper has to be very flexible.

因为有时候鞋面上会有硬邦邦的接缝。

Because if there's a stiff sometimes there's a stiff seam across the top of the shoe.

如果那条接缝正好压在拇趾外翻的地方，跑步时肯定会疼。

If it goes across my bunion, there's no give there, and it's going to hurt when I run.

所以我得找那种整个鞋面都是柔软网布、脚趾空间又足够的鞋子，这样才不会不舒服。

So I have to look for shoes that are just gonna have that flexible mesh all the way across and enough room for my toes, and then I'll be fine.

买鞋的时候最好仔细看看，别让某个地方成了压痛点，要是问题出在鞋子上，换双鞋说不定就能缓解疼痛。

So do kind of take a look at the shoes, make sure it's not just creating a pressure point at that spot, in which case fixing the shoes might fix the pain.

但如果换了鞋还是疼，那最好还是去看过足科医生。

But if it doesn't, then going to see a podiatrist is gonna be the best option.

对。

Yeah.

当然了。

For sure.

我觉得还得看看你平时穿的鞋子，比如工作鞋，确保脚趾空间足够，别穿带跟的鞋，那样会把更多压力压在大脚趾的拇囊炎部位。

And I think taking a look at the shoes you wear on a daily basis, your work shoes, making sure there's enough room in the toe box with those, making sure you're not wearing any kind of heel because that forces more pressure onto the big toe in that bunion area.

另外，建议小心选择鞋底前后落差大的跑鞋。

And I would say be cautious about wearing running shoes that have a high heel to toe drop.

如果鞋底前后落差有十二到十四毫米，时间长了会加重大脚趾的负担，导致更明显的不适、肿胀和疼痛。

If you're looking at ones that are sometimes 12 to 14 millimeter heel to toe drop, that can also just with time put more impact on that big toe and cause increased discomfort and swelling and pain.

倒也不是非得选零落差的，但中等落差的，比如四到六毫米的，可能更合适。

So it's not like you have to wear a zero drop, but there's some moderate range ones, you know, like a four to six millimeter might be a better option.

不过这问题没法自己逆转，足科医生最清楚该采取什么措施。

But yeah, it's not going to be reversible and a podiatrist would definitely know the best about what course of action.

也许早点做手术，反而能让你以后跑得更久，而不是长期忍受疼痛。

And it may be one of those things like getting the surgery earlier may preserve more running for you down the road instead of dealing with the pain long term.

这事儿真得好好权衡一下。

So kind of one of those things you have to really weigh out.

但如果你一直感到不适，那可能说明是时候考虑做手术了。

But, yeah, if you're having continual discomfort, that's probably a sign that it might be time to consider getting the surgery.

而且我觉得现在的手术技术越来越先进，成功率也越来越高。

And I think the surgeries are getting more and more advanced and successful.

几年前我们节目里请过一位足科医生。

We actually had a foot surgeon on the podcast a couple years ago, Doctor.

布拉德·谢弗医生。

Brad Schaefer.

他上过《我的脚快被折磨死了》这个电视节目。

He was in the TLC show, My Feet Are Killing Me.

他的专长就是拇外翻手术。

His whole specialty was bunion surgery.

我刚翻了下邮件，发现确实有这么回事。

And in fact, there's actually I'm looking back at the email right now.

其实还有一个全国性的拇外翻日，可以专门庆祝一下。

There's actually a national bunion day, so you can celebrate.

你有庆祝的打算吗？

Do you feel like celebrating?

不，我的意思是，撇开麻烦和昂贵的手术费用不谈，据我听说的，尤其是布拉德医生说的，手术可能也没那么糟。

No, I mean, apart from the hassle and the expensive surgery, I think surgery might not be the worst thing from what I've heard about, you know, from Doctor.

布拉德提到现在手术的效果有多好。

Brad about how how good it is now.

我再翻一下这封邮件，这是布拉德医生团队发来的。

Looking back at the email, this is from Doctor.

他说，直到最近，传统的治疗方法通常伴随着漫长而痛苦的恢复过程，而且拇外翻复发的概率高达百分之七十。

Brad's team, he says, until recently, traditional treatment options were often associated with long and painful recovery processes up to seventy percent chance of bunion reoccurrence.

现在有了更创新的方法，大多数患者术后几天内就能穿上行走靴下地走路了。

Now, a more innovative approach allows most patients to get back on their feet in a walking boot within days after surgery.

这听起来不错。

So that's good.

所以我还想提醒一句，去看足科医生时，一定要确认他掌握的是最新的技术。

So I was going to say just make sure that when you go to a podiatrist that he's up on the latest methods.

是的。

Yes.

对。

Yeah.

没错。

Exactly.

而且他明白跑步和保持活跃对你有多重要。

And understands how important running and being active to you is.

因为很多人只会说，别再跑步了之类的笼统建议，这对跑者根本没帮助。

Because there's plenty of people who are like, oh, just you know, make sure you never run again kind of thing and give blanket statements which are not helpful for runners.

没错。

Exactly.

咱们聊聊超级跑鞋吧。

Let's talk about super shoes.

这封信来自长期听众阿诺德·魏格医生。

This comes from doctor Arnold Weig, longtime listener.

他七十岁了。

He's 70 years old.

他是个活跃的马拉松跑者。

He's an active marathon runner.

他说，超级跑鞋是不是只适合顶尖跑者？还是说我也能以别的方式从中受益？

He says, are super shoes only for super runners or do I benefit from them in a different way?

他还问到了系鞋带的问题。

And then he asked about lacing.

我该系紧一点以获得最大支撑，还是系松一点更好？

Should I lace up tight for maximum support or something less?

我该不该用鞋舌上方的跑者环来系鞋带？还是只有在脚跟打滑时才需要这么做？

Is there benefit for me to lace through the runner's loop as a a top loop on your shoe or only if I notice heel slippage?

你的教练们怎么看？

What do your coaches think?

嗯，跟任何事一样，我觉得这得看情况。

Well, like anything, I'm gonna say it depends.

我刚读了一篇关于超能跑鞋的最新研究，讲的是人们怎么用它们，特别有意思。

I just read an article with some of the latest research on the super shoes and how people are using them, and it was really interesting.

这种跑鞋通常都配有碳板和高科技缓震材料，每一步都能提供更强的回弹力。

So the super shoes have both usually a carbon plate and high-tech foam that give you more energy return with every footstep.

也就是说，你用更少的力气就能跑得更快，而且肌肉负担也更小，赛后感觉没那么累。

So that means you're using less energy to move faster, and it also means less strain on the muscles so you feel better later in a race.

文章提到，对于五公里跑来说——不是针对精英选手，而是那些在年龄组里跑得比较快的业余跑者——这种鞋能帮你快上45秒。

And what this article said that in terms of doing a five k, and this was not for necessarily elite runners, but, like, faster people competitive in their age group runners, it could be the difference of forty five seconds.

所以如果你在比赛中想在年龄组里有竞争力，哪怕只是本地的五公里或十公里，只要对手穿了超能鞋，你也得穿才行，不然很难跟上。

And so if you're a person who kind of expects to be competitive in your age group in the race, even if it's just your local five k or 10 k, if your competitors are wearing super shoes, then you're going to need to be wearing them too to be able to stay with them generally.

如果你本来就没打算在年龄组里争名次，那这就不那么重要了。

If you're not competitive in your age group, then it becomes less important.

跑得越慢，好处就越不明显。

The slower you run, the less benefit there is.

所以如果你不是快跑型的，这种鞋的提升就没那么大。

So if you're not a fast runner, there's not as much benefit.

这确实有一定风险。

There is some risk.

目前还存在争议。

It's still controversial.

现有的研究还不够充分，没法下定论。

There's not enough studies out to be sure.

关于超跑鞋，目前有不少个案报告指出，足底筋膜炎和足部应力性骨折的发生率有所上升。

There's more anecdotal reports of more plantar fasciitis and some stress fractures in the foot from the super shoes.

但现在有人认为，问题可能不在于鞋子本身，而是跑者因为穿着它们疲劳感减轻，就更频繁地用于训练，训练强度更大，恢复时间也更短。

But they're saying now that might not be so much the shoes themselves, but that runners are using them more for training because there's less fatigue so they can work harder and do a hard workout again sooner.

真正导致受伤的，可能正是这种更高的训练负荷。

And it might just be that that higher training load is what's causing the injuries.

所以，受伤风险是否真的更高，目前还不太清楚；但如果你不是快跑者，也不在乎在五公里里快个三十秒，或者在马拉松里多出几分钟，那这风险和鞋子的高价，大概就不值得了。

So it is a little unclear whether there's more injury risk, but it's still if you're just not a fast runner and you don't care about that extra thirty seconds that you might get in a five k or an extra few minutes in a marathon, then it's probably not worth the risk or the cost of the shoes.

对。

Yeah.

因为这些跑鞋的耐用性差别挺大的。

Because there is a a difference in durability for most of these shoes.

一般只能跑个150到250、300英里，而且它们价格也不便宜。

So you can only get a 150 to maybe two fifty, 300 miles on them, and, you know, they are not inexpensive.

所以这确实是一笔不小的投入。

So it is a significant investment.

我建议你先在短距离上试试看，别一上来就拿它们跑长距离或者参加比赛。

And I would say that, you know, you should try them out at shorter distances before trying to do a long run-in them or race a long distance in them.

我个人容易受伤，发现穿这些鞋反而让我感觉太不稳定。

Personally, for me, I'm an injury prone runner, and I found that they resulted in too much instability.

能量太多传到小腿和膝盖，穿完之后总是觉得酸痛。

And I felt like it was transferring too much energy up into my calves, into my knee, and I would feel soreness after wearing them.

所以我更喜欢在鞋里加一块碳板鞋垫，这样能有一点能量回馈，又不用承担鞋子本身带来的不稳风险。

So I like more of a like an insole, like a carbon plate insole put in my shoes because I feel like that gives a little bit of energy return, but also I'm not kind of like risking the instability of the shoe.

你看很多顶尖跑者，比如现马拉松世界纪录保持者塞巴斯蒂安·萨维，仔细看他在跑步时的鞋子，显然他身材轻盈、动作高效。

And if you look at a lot of even the elite runners like Sebastian Saway, who currently holds the marathon record, if you zoom in on his shoes as he's running, obviously, he's very light and efficient.

这些鞋子的鞋底特别高，脚掌内旋得很厉害。

There is a ton of pronation going on in these shoes because they are stacked really high.

鞋面非常轻，简直轻得没感觉。

The uppers are very light, you know, they barely weigh anything.

所以鞋子里的支撑力根本不够。

And so there's not a lot of support in there.

如果身体还没适应这种晃动，很容易造成受伤。

And so a lot of that movement is, you know, if your body is not prepared for that, it can lead to injury.

所以我建议你小心点，先试穿一下。

So I would say, you know, be cautious, try them out.

千万别直接穿着它们去跑马拉松，指望运气好，咱们可不想看到任何人受伤。

Definitely don't just slap them on for a marathon and hope for the best because we don't want to see anyone injured.

所以，还是先试穿看看吧。

And so, you know, so try them out.

我觉得以后会有越来越多的选择，耐克的不会一直是唯一的选择，说不定你最爱的那个品牌迟早也会推出类似的产品。

I feel like there's going be more and more options that, you know, the Nike ones are not going to be the only thing out there, and probably your favorite shoe brand will be making them at some point in time.

而且我觉得，未来在鞋宽选择上会更多，说不定还会加入一些稳定性的设计。

And I think there will be a lot more options as far as width, maybe, you know, even some stability features built into them.

就像艾比说的，如果你每英里跑八分钟或更快，只要一切顺利，成绩提升的幅度会更大。

So like Abby said, if you run an eight minute mile or faster, there's, you know, a higher percentage of time that will be taken off if, you know, all goes well.

但如果你每英里跑十分钟或更慢，那提升效果就大概只剩1%左右了。

But if you run a ten minute mile or beyond, then they find that it kind of drops down to like a 1% improvement.

所以这完全看个人情况。

So, it just depends.

很多人喜欢尝试新东西。

A lot of people like to experiment.

他们喜欢紧跟潮流，稍微冒险一点。

They like to be kind of on the the cusp of things and, you know, live on the edge a little bit.

如果你性格就是这样，喜欢折腾、爱尝鲜，那这倒是个不错的方式。

So I'd say this is one of those ways that you can kind of shake things up if if that's your personality and want to try something new.

关于他问的系鞋带部分，你有什么看法吗？

Any thoughts on the second part of his question about lacing?

是的。

Yeah.

这确实挺有意思，因为我们平时很少留意鞋带，但它其实挺关键的。

That is an interesting one because sometimes we don't think too much about our laces, but they can make a difference.

你的鞋子应该合脚，鞋带要系紧，让脚在鞋里不会乱动，就这么简单。

So your shoe should be snug, and you should pull the laces tight enough that your foot is not going to be moving around in your shoe, pretty simply.

我之前提到过脚趾囊肿的问题，有时候会感到压痛，我就把鞋带上面几段松一松，这样能缓解压力。

I found, as I mentioned with the bunion, that sometimes I get a pressure, and sometimes I loosen the laces at the top of the shoe, and that helps relieve that pressure.

但下面那部分鞋带我一定要系紧，保证脚掌稳稳的。

But then I just need to make sure it's snug on the bottom half of the lacing.

我特别喜欢用跑者结，这样能牢牢固定住脚后跟，跑步时不会滑动。

And I do like that runner's loop to really make sure my heel is secure when I run.

不过也要注意，别让鞋带在脚背任何地方勒得太紧。

But you also have to be careful that you're not putting too much pressure anywhere across the top of your foot.

我以前确实有过脚疼的经历。

I have had times when I've had foot pain.

我觉得我的鞋带系得太紧了，会带来很大的压力。

I'm like, oh, my laces are just too tight, and they can create a lot of pressure.

所以你可以试试不同的系鞋带方法，找到既能提供足够支撑、又不会让脚背受压的平衡点。

So there are different ways to experiment with lacing your shoes to figure out what will give you the right amount of support, keep your foot secure, but not put too much pressure across the top.

对。

Yeah.

完全正确。

A 100%.

因为长跑或比赛刚开始时感觉舒服的鞋带，跑着跑着脚会自然肿胀，尤其是在马拉松或超马的时候。

Because what can feel good at the start of a long run or a race can your feet will swell normally, during a long run, a marathon, an ultramarathon.

所以，一旦感觉到脚上有任何过紧的压迫感，就得赶紧调整鞋带。

And so, yeah, anytime you start to feel any kind of too much constriction, you need to adjust your laces.

最好早点停下来，别跟脚痛较劲。

Like, stop sooner rather than later because you don't want to mess around with foot pain.

我确实犯过错误，把鞋带系得太紧，明明该停却硬撑着不改。

And I've definitely made the mistake of lacing my shoes too tight and not stopping when I should have, just gutting it out.

而且，真的不值得。

And, yeah, it's not worth it.

说到前掌宽的跑鞋，今年Altra正好成为我们的赞助商，效果特别好。

And speaking of shoes with a wide toe box, it has worked out so perfectly that Altra is sponsoring the podcast this year.

我们非常自豪能有他们作为赞助方。

We're super proud to have them as a sponsor.

我们已经穿Altra很多年了。

We've been running Altra for years.

安吉，之前我们聊脚部问题时，你提到想找一双落差更小的跑鞋。

And Angie, you were talking about finding a shoe with more of a zero drop in our discussion about feet.

没错。

Yeah.

除了脚趾空间要充足，对有些人来说，鞋跟和脚掌之间的高度差也不能太大。

Not only is it important that you have a good amount of room in your toe box, for some people, you don't want to have a high heel to toe ratio.

所以鞋的落差不宜过高，否则会给脚上某些部位带来额外压力。

So you don't want a high drop in your shoe because it can put extra pressure on areas of your feet that are uncomfortable.

所以Altra确实有零落差的跑鞋。

And so ultra does have zero drop shoes.

他们还有一些鞋底更薄的款式。

They also have some with a lower stack height as well.

总有一款适合你。

So there's something for everyone.

但Altra的设计理念是让鞋子配合你的脚，而不是跟脚较劲，让你的脚趾能自然舒展。

But the goal of the ultra fit is that your shoes are working with you, not against you so that your toes can spread out.

这样你的脚就能按照自然的方式活动。

It gives your feet the space to move how they're supposed to.

这能提升你整个跑步姿态，或者你做的任何运动中的平衡性和稳定性。

And that results in better balance and stability throughout your entire running gait or, you know, whatever activity you're doing.

我们之前还聊到了超级跑鞋。

We were also talking about super shoes.

当然，他们也生产超级跑鞋。

They do, of course, make a super shoe.

这款叫Ultravanish Carbon 2，是他们专为公路设计的跑鞋。

It's called the Ultravanish Carbon two, which is their road shoe.

他们还有一款越野竞速鞋，叫Ultra Montblanc Carbon。

And they have a trail racing shoe called the Ultra Montblanc Carbon.

这名字真挺带感的。

Gotta love that name.

没错。

That's right.

不管你跑什么路面，有什么目标——是想冲成绩，还是单纯享受风景，Ultra都有适合你的鞋。

But whatever surface you are running on, whatever your goals, whether it's to race fast or just enjoy the view, Ultra has shoes for you.

去ultrarunning.com看看吧。

Just go to ultrarunning.com.

结账时输入代码MTA 10，立享九折，ultrarunning.com，代码MTA 10。

Use the code MTA 10 for 10% off at checkout ultrarunning.com, code MTA 10.

继续和Ultra一起奔跑吧。

Stay out there with ultra.

本集由IQBAR赞助播出，他们做的植物蛋白棒是我们最爱的。

This episode is brought to you by IQBAR, makers of our favorite plant protein bars.

口味特别多，好吃到停不下来。

They come in lots of delicious flavors.

你可以试试他们的终极组合装，包含九种不同口味。

You can try nine different ones with the ultimate sampler pack.

还会附赠他们的电解质棒和IQJO棒，那是他们的蘑菇咖啡。

You'll also get their electrolyte, sticks and their IQJO sticks, is their mushroom coffee.

蘑菇咖啡专为提升专注力设计，含有两百毫克天然咖啡因，还有四种口味，能彻底改变你的早晨习惯。

Mushroom coffee is designed for mental clarity and packed with two hundred milligrams of natural caffeine, plus it comes in four different flavors that'll totally transform your morning routine.

不妨试试看。

Give it a try.

IQ混合饮料特别适合炎热的夏天。

The IQ mix is great for those hot summer days.

不含糖，添加电解质，能补水、改善情绪、提升专注力。

It's a zero sugar drink mix that hydrates with electrolytes and improves mood and boosts clarity.

而且所有的IQBAR产品都获得了清洁标签认证。

And of course, all IQBAR products are clean label certified.

它们不含那些你不该吃的东西，反而富含天然美味的成分。

They're free from the stuff that you don't wanna be consuming and they're full of clean delicious ingredients.

他们已经有超过两万零五百条五星评价了，而且还在不断增加。

They have over 20,005 star reviews and counting.

一定要试试看，就知道我们为什么这么喜欢了，现在下单终极组合装还能享八折外加包邮。

Definitely try it out, see why we love it and get that ultimate sampler pack at 20% off plus free shipping.

只需发送短信MTA到64000。

Just text MTA to the number 64000.

他们在官网上所有商品都能享八折优惠。

You can get 20% off anything on their site.

发送短信MTA到64000，立享八折加包邮。

Text MTA to 64000 for 20% off plus free shipping.

好的。

Okay.

这是史蒂夫发来的。

This comes from Steve.

我们都明白该做力量训练，但他问的是，怎么平衡跑步和力量训练？

We all know we should be doing strength training, but he asked, how do you balance running and strength training?

他想了解一些方法，好把力量训练融入自己的跑步计划中。

He's wanting some suggestions on how he can incorporate into his his running training.

没错。

Right.

这是个非常好的问题，因为力量训练真的非常重要。

And this is a really good question because the strength training is very important.

有时候，它甚至比去跑一趟还要关键。

And sometimes it's even more important than getting in the run.

所以它应该成为你训练计划中固定的一部分。

So it should be a regular part of your training plan.

理想的情况是，力量训练和高强度跑步安排在同一天，这样中间的日子就能真正用来恢复，轻松活动，让身体好好休整，以便下次能更好地回来。

Ideally, you're going to do the strength training on the same days that you do the hard run so that the in between days are true recovery, that you're just taking it easy, letting your body recover so that you can come back.

有时候，特别是跑量上去之后，时间真的不够用。

Sometimes, especially when you get into the higher volume of marathon training, there just isn't enough time.

这种情况下，恢复日做一套短小而专注的训练是可以接受的，因为你目标不是增肌，而是保持力量。

And in that case, a short and very focused workout on a recovery day can be okay because your goal there isn't so much to get stronger but to maintain the strength.

所以你就稍微减一减。

And so you just back off a little bit.

少做几个动作，少做几组，让身体真正恢复过来，为下一次高强度训练做好准备。

Don't do as many exercises or as many reps and give your body a chance to really recover and be ready for the next hard workouts.

这样就能帮助你维持好平衡。

So that can be part of how you keep the balance.

另外一点，训练要聚焦。

And the other thing is to keep the workouts focused.

网上有很多内容，很多App会提供训练计划，还标榜是专为跑者设计的。

There's a lot of content out there, a lot of apps that'll give you workouts, and they'll say they're running specific.

结果一股脑塞给你一大堆动作、好多组数，各种乱七八糟的，反而让你更累，好处却没多少。

And they'll just load you up with a lot of different exercises, a lot of different reps, a lot of this or that, and it's just going to tire you out more than it will benefit you.

所以尽量找那几个对你最有帮助的动作。

So really try to find the few exercises that are going to help you the most.

重量要够。

Go heavy.

做少一点次数，但每一下都要做到位。

Do few reps and really try to make them count.

我做力量训练时，一般就选四到五个动作。

So when I do a strength workout, I try to keep it to four or five exercises.

我会把它们分散开，安排在一周里不同时间做。

And I will kinda break it up, do it throughout the week.

因为我还要游泳，参加铁人三项，所以得专门安排一天练上半身。

Because I do swim and do some triathlons, I do need an upper body day.

这样正好可以当作跑步后的恢复日。

So I'll so it'll be a recovery day from running.

我会去游个泳，再做个上半身的力量训练。

I'll do a swim and do an upper body workout.

但其他日子，我会更侧重腿部和核心训练，力量训练尽量控制在二十分钟以内。

But the other days, I'm focused more on the legs, the core, and just try to keep it under twenty minutes for the strength.

然后再拉伸十分钟左右，整个训练就结束了。

And then another ten minutes or so for stretching, and I'm done.

对。

Yeah.

我觉得把训练安排得简单易行特别重要，尤其是刚开始练力量的时候，不然真的容易觉得压力太大。

I think making it manageable, is a great way to especially if you're getting started with strength training because it can get overwhelming.

你知道吗，他提到可以网上搜一搜。

You know, he said, can look online.

网上到处都是特别复杂、耗时很长的训练，一看就让人觉得：我哪有时间做这个，还得跑步呢。

You can find these extremely complicated long workouts, anything like, I do not have time to do this and running.

所以关键是要挑那些能同时锻炼多个肌群的动作，比如深蹲、弓步这些。

So really dialing into those strength, movements that are going to use multiple muscle groups, you know, your squats, your lunges.

单腿训练也很棒，因为很多人一条腿比另一条强，这样还能顺便练平衡。

Single leg work is also really good because I think a lot of us, you know, have a stronger leg than the other, so it also works balance.

引体向上、俯卧撑、平板支撑，这些动作都很关键。

You know, pull ups, push ups, plank, those kind of things are really important.

史蒂夫的问题里，特雷弗没念出来的部分是，他训练的目标是整体健康，最近刚跑完一个10公里，正打算挑战半程马拉松。

Steve's question, the part that Trevor didn't read is that he's training for overall health and recently completed a 10 k looking to advance to a half marathon.

所以现阶段，他并不是在进行那种长距离马拉松的专项训练。

So he's, you know, at this point, he's not, like, doing the longer marathon training.

因此我觉得，他完全可以通过力量训练来提升，毕竟他可能也不会每天都跑步。

So I think there is a lot that he can do with strength training because, you know, he may not even be probably running every single day.

你可以把跑步日和力量训练日错开安排，这样更容易融入日常作息。

So, you know, you can alternate running day and a strength training day, and it can fit nicely into your schedule that way.

但我要提醒的是，别在准备冲刺训练或者临近长跑前，做那种把腿部累垮的下肢训练。

But I would say don't try to do a, you know, a lower body workout that's gonna really tax your legs right before you try to do a speed workout or close to your long run.

这种安排很重要，得适当分散开，别让双腿还处于疲劳没恢复的状态，就硬上冲刺训练。

So that kind of thing can be really important to try to spread out a bit so that you're not trying to, you know, hit a speed workout and your legs are just heavy and tired and under recovered.

明白了。

Alright.

这是苏的一条提问。

Here's a question from Sue.

银发苏，安吉，你还记得她吗？

Silver Sue, Angie, do you remember her?

记得。

I do.

对。

Yeah.

我们在夏威夷见过她。

We met her in Hawaii.

她属于75到79岁这个年龄组。

She is in the age group of 75 to 79.

她说在2026年波士顿马拉松上，她居然跑出了34分钟的PB。

She says at Boston 2026, she somehow managed to get a thirty four minute BQ.

真厉害。

Wow.

这真了不起。

That's impressive.

而且还是个人最好成绩。

And a PR.

所以她想问问关于跑步时拉肚子的事。

So she's asking about runner's trots.

对。

Yeah.

她说在马拉松第17英里时，突然急着找厕所。

She says at mile 17 during this marathon, the porta potty called.

前一天她做了碳水补充，虽然也尽量吃了清淡的食物。

She had carb loaded the day before, although tried to follow a bland diet.

她还充分补水，每个补给站都停下来喝点水和运动饮料。

And she had hydrated and had stopped at every water stop for sips of water and Gatorade.

她用的是马汀能量胶，但还是忍不住中途停了下来，出现了跑步腹泻。

And she was using Martin for fueling, but she still had to stop and had runner's trots.

所以她正在努力弄清楚到底发生了什么。

And so she's kind of trying to figure out what's going on.

她希望我们解释一下补水和跑步时腹泻之间的关系。

She wants us to explain the importance of hydration and the relationship to runner's trots.

你知道，排便这事挺敏感的，但每个人都会遇到。

And, you know, poop's a big topic, and it's something we all have to do.

作为跑者，只要有可能，谁都不想在跑步中途突然找厕所。

And, you know, when you're a runner, you don't don't really wanna have to go during your run if you can help it.

确实如此。

True.

对。

Yeah.

我也没法给出什么具体的建议，因为跑步时腹泻的原因太多了，往往很难 pinpoint 到底是哪个环节出了问题。

I don't know that I have any specific advice here because the problem with runner's trots, it's one of those things that there could be a lot of different reasons why they happen, and it can be tricky to figure it out.

所以如果试了各种办法还是没用，不妨找一位运动营养师聊聊，看看他们有没有什么见解。

So in the end, if you've tried everything and can't figure it out, you could talk to a sports nutritionist and see if they have some insights.

有时候，你的饮食里有些东西你根本没意识到，却在给你添麻烦。

Sometimes there's just something that's in your diet that you don't realize that's causing problems for you.

我特别注意的一点是，她确实提到赛前几天要控制饮食，但碳水补充时，脂肪特别容易被忽略，往往反而是脂肪惹的祸。

One thing that I'm always careful for, like, she does talk about being careful with her diet the few days before, But, fats can kinda be sneaky when you're carb loading, and sometimes it's the fats that cause the problems.

比如前一晚吃意大利面，得留心别去了那种往面里加很多油的餐厅——他们确实常这么干，或者别吃太多黄油抹得厚厚的蒜香面包。

So it's really watching, you know, like, if you have a spaghetti dinner the night before, make sure you're not in a restaurant where they're adding a bunch of oil to the pasta, which sometimes they do, or having a lot of the garlic bread with a lot of butter on it.

这些都可能引发问题。

That can sometimes do it.

喝太多也会出事，但也不能喝得太少。

Overhydrating can do it, but we also don't wanna be underhydrated either.

你说是不是？

So you know?

有时候，你只能接受，这本来就是跑步的一部分。

And sometimes you just have to say this is just part of the experience.

如果你能停下来用一下移动厕所，还能跑出个人最好成绩，那已经很棒了。

And if you can stop and use the porta potty and still get a PR, you're doing really well.

是的。

Yes.

我的意思是，如果你跑过足够多的马拉松，迟早得面对这种情况，而且这可能跟你当天的状态没关系。

I mean, seems to me like if you run enough marathons, you'll probably have to deal with it, and it could be unrelated to your feeling that day.

她可是跑过26场马拉松的人。

I mean, she's done 26 marathons.

有个特别出名的场景，宝拉·拉德克里夫在比赛时，现场人山人海，所有人都在看。

There's this famous moment where Paula Radcliffe is running, and it's a huge race, tons of people watching.

她突然停下来，就在原地解决了，然后接着跑。

And she she stops and has to just relieve herself right there and keep running.

就在那么多人面前，我看着都替她尴尬。

Like, right in front of people, I felt I felt sorry for her.

但你知道的，这种事在某些日子里，谁都可能遇上。

But, you know, here, it happens to everybody on certain days, You know?

这大概就是人生里那种随机发生的倒霉事吧。

It's one of those random occurrences in life, maybe.

是的。

Yeah.

如果每次比赛日都感觉拉肚子，那可能是紧张、焦虑，哪怕是开心的紧张，也会导致肠胃不适。

And I I would say that if it's a pattern of you feel like you you have diarrhea on race day, you know, nerves, anxiety, even happy anxiety can cause you know, sometimes cause people to have loose bowels.

所以如果这种情况越来越频繁，尤其是得中途停下来好几次，那就得重视了。

So I would say if if it's becoming an issue, like, especially you have to stop more than once.

有些人会在比赛当天早上吃一粒洛哌丁胺，防止肠胃太敏感。

Some people do take something like Imodium the morning of a race, just to help keep things from loosening up too much.

当然，最好先咨询医生，确保它不会和你正在服用的其他药物产生相互作用。

Of course, you wanna talk to a doctor first to make sure it's not gonna interact with any other medications that you may be taking.

我也知道有人会嚼点次水杨酸铋或者钙片，就是想让胃在比赛日更稳一点。

But and I know some people will chew on Pepto Bismol or Tums just to kind of, like, help bring some stability to their stomach on race day.

这个办法也可以试试看。

So that might be something to explore as well.

明白了。

Okay.

这是来自林恩的一个问题，她是我们多年的听众。

Here's a question from Lynn, longtime listener.

她是一位已经完成七大洲马拉松四次、所有世界马拉松大满贯赛事四次的女士。

She's the lady that has done all seven continents four times and all the world marathon majors four times.

她问，有没有什么锻炼方法可以增强膝盖的力量？

She says, do you know of any exercises to strengthen the knee?

这个问题挺有意思，因为膝盖是个关节，不是肌肉。

Well, this is an interesting one because your knee is a joint, not a muscle.

作为私人教练，我得先澄清这一点。

Just as a personal trainer, I have to point that out.

你真正想问的是，如何强化关节周围的肌肉，从而缓解膝盖疼痛。

So what you're really asking is to strengthen the muscles around the joint to prevent knee pain.

具体方法有很多，当然要根据你哪里薄弱来定。

There's a lot of possibilities, of course, depending on where you have weaknesses.

但我通常建议大家先从臀部开始练，因为臀部力量不足，会引发膝盖甚至脚踝的一连串问题。

But I usually tell people to start with the glutes because a weak butt will cause more problems than you think down to your knees and even down to your ankles.

所以先从臀部开始。

So start with glutes.

大腿前侧的肌肉通常不难练强。

Quads are usually not too hard to strengthen.

它们一般已经够有力了。

They're usually strong enough.

除非有力量不平衡，否则通常不是问题所在。

They're not usually the problem unless there's an imbalance.

所以你得想想，我需要加强大腿外侧吗？

So you kinda wanna say, do I need to strengthen the outside of the quad?

还是需要加强内侧？

Do I need to strengthen the inside?

这时候就要做侧向动作了。

And that's where you do lateral movements.

比如怪物步，我就喜欢侧向踩上一个矮凳。

So, like, a monster walk, I like doing a side step up on a stool.

这些动作能有效改善力量不平衡的问题。

Those will really help strengthen those imbalances.

另外，也要注意腘绳肌的训练。

Also, pay attention to the hamstrings.

而且，左右两侧的腘绳肌力量常常不一样，所以单腿训练特别有用，比如单腿硬拉、单腿臀桥之类的动作，效果都很好。

And, again, there can be a difference between the right and left, and so single leg exercises for the hamstrings, single leg deadlifts, single leg bridges, things like that are really good.

说到这儿，如果问题真的是膝盖疼痛，有时候并不是力量不足，而是肌肉太紧了。

And then just while we're on the topic, if it is really knee pain that's the problem, sometimes it isn't weakness, sometimes it's tightness.

所以你要想想，是不是需要对某些部位进行泡沫轴放松？

And so you wanna say, do I need to foam roll certain areas?

是不是需要针对某些部位多做些拉伸？

Do I need extra stretches for certain areas?

这样能缓解拉扯膝盖、引发疼痛的紧张感。

And that might help relieve the tension that's pulling on the knee and causing the pain.

对。

Yeah.

再说一遍，如果这是个长期问题，建议去找物理治疗师，他们能帮你评估到底是肌肉不平衡，还是活动范围受限，准确找出需要加强或改善柔韧性的部位，还能给你量身定制最有效的锻炼方案，随时告诉你哪里做得对。

And again, I would say if this is a chronic issue, being referred to a physical therapist can be greatly beneficial because they can assess, you know, if it's muscle imbalances, what exactly is going on, if there's reduced range of motion, and they can kind of pinpoint the areas that, you know, you need to strengthen or work on mobility with, and they can give you specific exercises to accomplish it most effectively, you know, and be there be there to kind of say like, okay, you're good.

比如他们会说，现在可以过渡到下一个动作了，或者他们真的能帮你把有限的时间和注意力用在最该花的地方。

Like, let's move on to this variation or, you know, I feel like they can really help you target your limited time and attention in a very productive way.

干脆别跑步了。

Just stop running.

对吧？

Right?

哇哦。

Woah.

开玩笑的。

Just kidding.

好吧。

Okay.

最后一个问题是来自Manaxi的。

Final question is from Manaxi.

问题是，生完孩子之后跑步有什么建议吗？

The question is, any thoughts on running after giving birth?

你们两位应该都经历过吧。

Probably both of you have done that.

对吧？

Right?

你有几个孩子？

How many kids do you have?

我有两个孩子。

I have two kids.

他们都已经二十多岁了，说起来我都当奶奶了。

They are both well into their twenties, and in fact, I'm a grandma.

恭喜你。

So Congratulations.

我特别为我的小孙女骄傲，再过几周她就一岁了。

Very proud of my little granddaughter who will be turning one in a few weeks.

真可爱。

Aw.

我看看吧。

I'll see.

去年我确实指导了一位跑者，从怀孕到产后恢复都陪着她过来。

So I did, this past year, coach one of my runners through pregnancy and through postpartum.

为了更好地帮她，我去ACS M拿了孕产期运动认证，我原本的私人教练认证就是他们颁发的。

And to help her, I went on to the ACSM, which is who I have my personal training certification with and did their pre and postnatal certification.

有一点特别重要，就是要明白每个女性的经历都不一样。

And one of the things that's really important to understand is that every woman's experience is different.

你可能会看到一些女性直到临产前几周还在跑步，生完马上就能恢复，甚至一边哺乳一边跑超马。

So you can read about women who are running until a few weeks before giving birth and who are back to running right afterwards and who are doing ultra marathons and stopping to breastfeed along the way.

这真的很棒。

And that's awesome.

我很高兴女性能有这样的自由，但并不是每个女性的身体都适合这样做。

I am glad that women are empowered to do that, but it's not going to be right for every woman's body.

所以你得仔细留意身体能承受多少。

And so you really have to pay attention to what your body is able to do.

如果是第一次怀孕，你根本说不准。

And if you're talking about your first pregnancy, you really don't know.

你不知道身体会怎么应对怀孕、分娩，产后恢复又会怎样，而且每次怀孕都不一样。

You don't know how it's gonna react to the pregnancy itself, how it's gonna react to giving birth, what your recovery after birth is going to be like, and it can be different with every pregnancy.

别以为以前管用的方法这次也一定行得通。

So don't assume that what worked one time is gonna work again.

说这么多，就是想强调：多关注自己的身体，因为妈妈的健康永远是第一位的。

So all of that is to say pay attention to your body because a healthy mother is always the priority.

不过话说回来，生完孩子、医生允许你跑步之后，也别着急。

Now that said, after pregnancy, you know, once you're cleared to run, take your time.

别指望一下子就能回到怀孕前的状态。

Don't expect to be right back to where you were before getting pregnant.

我带的那位跑者，现在大概产后九到十个月了。

The runner that I'm working with, she's, I think, nine or ten months postpartum now.

我最近让她跑了个五公里，就是想看看她现在的状态，结果进步很明显。

And I was kind of looking I had her do a five k recently just to see where she's at, and she's made great progress.

她现在还是比两年前慢一些。

She's still slower than she was two years ago.

这没关系。

And that's okay.

对吧？

Right?

她得照顾一个宝宝。

She's taking care of a baby.

她肩上的担子可不轻。

She's got a lot on her plate.

我们给她足够的时间恢复，她现在做得特别棒。

We're we're taking time for her to get back to where she was, and she's doing awesome.

对吧？

Right?

她很开心。

She's happy.

她身体很健康。

She's healthy.

她生了个健康的宝宝。

She has a healthy baby.

这些才是最重要的。

Those are the most important things.

是的。

Yeah.

完全没错。

A 100%.

而且就像你刚才说的，Abby，你确实能看到外面很多这样的例子。

And I would say, like you were indicating, Abby, you can see a lot out there.

比如Kara Goucher生完孩子四个月就出去训练、跑马拉松，这给很多人带来了不小的压力。

Like, Kara Goucher was out training and running a marathon four months after giving birth, and it puts a lot of pressure on on people.

而且回头想想，对她来说，那种压力可能也太大了。

And I think probably looking back, it was too much pressure for her too.

她觉得必须这么做，因为和耐克的合同约束着她，但这对她的身体其实并不好。

She felt like she had to do that because her contract with Nike, and it was not the best thing for her body.

虽然生孩子是很正常的事，但对身体来说，伤害其实非常大。

And even though, you know, childbirth is a very normal thing, is highly traumatic to the body.

就像你说的，每个人的孕期经历都不一样，分娩方式也不同——是顺产还是剖腹产，有没有撕裂，产后盆底恢复得怎么样，这些都会影响结果。

And people, like you said, have a variety of experiences with pregnancy, with the type of delivery, you know, it's going to depend whether you had a vaginal birth, a c section, if there was tearing, you know, what state your pelvic floor is postpartum.

所以我觉得，第一件事应该是好好休养，毕竟生孩子本身就很耗体力，产后更需要休息，别急着逼自己马上回到训练计划里。

And so I would say like the first thing you need to do is focus on recovery, because it's highly exhausting to give birth and be postpartum and not put pressure yourself to feel like you have to jump right back into a training plan.

你现在最该做的，是好好照顾自己：吃好、尽量多睡觉，然后重点恢复盆底功能。

The first thing you need to be doing is taking care of yourself with nutrition, trying to get as much sleep as you can, and then focusing on your pelvic floor.

我觉得这个部分经常被大家忽视。

And I feel like this is an area that's often ignored.

如果你有腹直肌分离，也就是腹部肌肉没正常闭合，那在重新开始跑步之前，特别重要的是先强化核心力量。

And you know, if you have a diastasis recti where the abdominal muscles are not coming back together correctly, I feel like focusing on core strength is super important before you start running again.

所以再说一遍，市面上有很多训练项目可以选择，但如果你的盆底肌或腹肌出现过问题，一定要找一位专门从事产后康复的物理治疗师来指导。

So again, you know, there's there's a lot of programs out there that a person can do, but if you have had any complications with your pelvic floor or abdominal muscles, you need to be working with a physical therapist, someone who is trained specifically in postpartum.

这样做会带来长远的好处，因为有些女性多年后仍面临腹直肌分离、盆底功能障碍、尿失禁甚至子宫脱垂等问题，这些都是产后没好好休养留下的后遗症。

And that will pay huge dividends because there are women who years later still have problems with abdominal wall separation, who still have pelvic floor issues, who are experiencing urinary leakage and uterine prolapse, just really uncomfortable things that can come back to not taking care of themselves properly after birth.

我觉得女性在生完孩子后，总是被催着尽快恢复‘正常’状态。

I feel like women have been pressured just to get back to normal too soon after giving birth.

如果我能回到生完孩子后的自己身边，我会告诉自己：别太苛刻，先好好照顾自己和宝宝，等基本的核心力量恢复了，再考虑重新开始训练。

And, you know, if I could talk to myself after having babies, it would just be to give myself more grace and focus on taking care of myself, my baby, and, you know, building back some of those basic core strengths before trying to jump right back into training.

我理解为什么女性会这么做，因为锻炼确实让人感觉良好。

But I do understand why women do it because, you know, training makes us feel good.

运动能带来内啡肽，但最重要的是，别拿自己跟别人比。

You get those endorphins and so but not to compare yourself to anyone else is a huge thing.

没错。

Right.

正是如此。

Exactly.

如果你是那种产后很快恢复的女性，分娩过程也不太辛苦，身体能迅速回到孕前状态，那几周后重新跑步是完全没问题的。

Because if you are one of those women that just bounce back after pregnancy, the birth is not too stressful, your body re just recovers to a reasonable prepregnancy state quickly, you you could be out running pretty well after a few weeks.

但对大多数女性来说，身体还处在一种特殊的状态中。

But for most women, it's your body is just in this state.

你经历了各种荷尔蒙变化，影响了韧带和其他组织，需要给身体时间，让它慢慢恢复到正常，或者说是新的正常状态。

You've gone through all kinds of hormonal changes that affects your ligaments and everything else, and you just need to let it have time to go back to a normal state or a new normal state.

没错。

That's right.

如果分娩过程比较艰难，更要给身体足够的时间恢复，别对自己太苛刻，做不到所有事是完全正常的。

If you had a challenging birth, you need to give your body time to recover from that and and just give yourself grace that it's okay to not do everything.

所以当你重新开始时，一定要放慢节奏，循序渐进。

And so when you do come back, just be ready to take it slow.

我指导跑步者时，会采用一套类似应力性骨折后恢复的循序渐进方案：跑一分钟，走一分钟。

And so with my runner, I used, really a back to run protocol that's very similar to what they have you do after a stress fracture, where you just run a minute, walk for a minute.

跑一分钟，走一分钟。

Run a minute, walk for a minute.

就这样反复进行，然后慢慢增加跑步的时间。

And just do that a lot of times and then just slowly build the amount of time spent running back up.

这个方法对她非常有效。

And that worked very well for her.

让她能以一种舒适、自然的方式重新适应跑步。

It let her body just ease back into it in a way that was comfortable and felt good.

等她真正准备好了，我们再重新加入速度训练，跑几个五公里，看看她的状态如何。

And then when she was really ready, we could start doing the speed work and stuff again and throw in some five k's and just see where she's at.

对她来说，这样既轻松又愉快。

And that's been enjoyable and low stress for her.

就像我说的，现在快到一年了。

So, you know, like I said, it's getting close to a year.

目前还没安排半程或全程马拉松。

No half marathons or marathons on the schedule yet.

就一个月一个月地来，看看她的进展如何。

Just taking it one month at a time and seeing where she's at.

所以，Abby，哪个更难？

So, Abby, what's harder?

生孩子还是跑一百公里？

Giving birth or running a 100 k?

这问题真不好答。

Oh, it's a tough question.

我的意思是，如果说的是不打任何止痛药的分娩，那肯定比什么都难，我觉得。

I mean, if we're talking about giving birth without any pain medication, that's definitely gonna trump everything, I think.

我有些比赛也疼得厉害，跟生孩子差不多，但比赛后的恢复比怀孕和分娩后轻松多了。

I would say some of my races have been pretty painful and certainly right up there with giving birth, but I would say that recovery from the races is easier than recovery from pregnancy and birth.

所以我还是觉得比赛更难一点。

So I'll kinda stick with the races.

我爱我的两个孩子，很庆幸能把他们带到这个世界，也很高兴我们当时决定停下来。

I love my two children, and I was happy to bring them into the world and glad that it was just the right choice for us to stop it too.

你这话说得真够委婉的。

It's a very diplomatic way to say that.

我不会再报名了。

Not signing up for it again.

三个已经够我们应付的了。

Three was enough for us to manage.

谢谢所有提交问题的朋友。

Well, thank you to everyone who sent in a question.

总是很有趣看到大家关心什么，希望这次真的帮上了忙。

It's always fun to see what's on people's minds and hope this was a big help.

Abby，感谢你为会员、客户和我们社区所做的一切。

Abby, thanks for all you do for members and clients and people in our community.

对了，各位，如果想免费预约一次与教练Abby的咨询通话，请访问我们的网站 marathontrainingacademy.com。

By the way, folks, if you wanna get on a free call, free consultation call with coach Abby, head over to our website marathontrainingacademy.com.

告诉我们你正在面对什么，你的目标是什么。

Let us know what you're dealing with, what your goals are.

人们还常跟你聊些什么？

What else do people talk to you about?