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And welcome back or welcome to the On Coaching Podcast.
我是史蒂夫·马格努斯，像往常一样，我的好友兼同事约翰·马库斯也一起来了。
I'm Steve Magnus joined as always by my good friend and colleague, John Marcus.
约翰，老兄，最近怎么样？
John, what's going on, my man?
你早就认识马格努斯先生了。
You already know mister Magnus.
你在这儿呢。
You're here.
我在这儿。
I'm here.
来干什么？
To do what?
不仅要满足大家想要的，更要提供他们真正需要的。
To give the people not only what they want, what they need.
天哪。
Oh, man.
你真的需要这个。
You need this.
你必须听这个播客。
You need this podcast.
其他人生活中也特别需要这个播客。
Other people need this podcast in their life.
如果你还没分享，赶紧分享一下。
If you haven't shared, please share.
你知道吗，汤姆？
And you know what, Tom?
上周，或者准确说，应该是几周前，听众们得到了一样特别的东西——NAU的迈克·史密斯录音片段。
The people just got last week or, actually, at this point, it's gonna be a couple weeks ago, but they got something really special, which is a slice, a tidbit of the NAU Mike Smith tapes.
他们拿到了三部分中的第一部分。
They got part one of three.
而且你知道吗，我们的听众在第一部分发布后给了我很多反馈，都说特别棒，确实如此等等。
And, you know, our listeners, we had a actually, I got a lot of feedback after part one, and they're like, this is wonderful, and it was, etcetera.
大家都非常喜欢。
They loved it.
第二部分和第三部分，我们打算保留给我们的学者会员计划，也就是我们的跑步学者项目。
Well, part two and three, we are reserving for our scholar membership program, our running scholar program.
如果你想获取第二、第三部分，还有各种课程和优质内容，那就加入我们的俱乐部吧，我们会深入探讨跑步相关的所有内容。
If you want to get parts two and three, along with all sorts of courses, all sorts of good stuff, become part of the clubhouse where we go in-depth on basically everything you could ever want in running.
我说的深入，是指从生理学到心理学，从力量训练到呼吸技巧，方方面面都讲透。
And when I say in-depth, I mean, we go deep on everything from physiology to psychology to strength training to breathing to everything.
然后我们
And then we
其他学者也在做同样的事。
have And other scholars are doing it too.
我们并不是这里的专家。
Like, we're not the experts here.
我们有个学员特别研究呼吸机制，他让我看清了其中的关键，帮我找到了正确的方向。
Like, we have one scholar who is really into breathing mechanics who's kinda shown shined the light and shown me the way and helped me go in a good fluent direction on the import of that.
这可不是我和史蒂夫两个人在搞。
It's so it's not just me and Steve.
还有好多其他钻研细节的人。
It is other nerds.
没错。
Exactly.
内容特别丰富。
Lots of good stuff.
如果听起来不错，那你知道该做什么了吗？
So if that sounds good, guess what?
赶紧加入吧。
Join on in.
你知道吗？
And you know what?
因为我们希望更多人能加入进来。
Because because we're you know, we want people to come on board.
我们更在意的是大家能获取到这些信息，而不是赚钱。
Because we're more concerned about people getting the information than making money.
没错。
That's right.
我们还推出了优惠，配合迈克·史密斯的录音带，只要你注册，就知道了？
We we are offering a discount to go along with the Mike Smith tapes where if you sign up, guess what?
第一个月立减十块。
You get $10 off your first month.
免费送你十块。
$10 free.
赶紧领了吧。
Take it.
是的。
Yeah.
这样算下来，价格就从29.99美元降到29美元，再降到19美元。
That make bumps it down from $29.99 to or $29 to $19.
简直就像花几美分买一美元的东西。
Like, pennies on a dollar.
哪怕你只注册一个月，就为了拿迈克·史密斯的第二、三盘磁带，之后就取消，我跟你说，绝对值回票价。
Even if you just are only a member for that one month just to get the Mike Smith tapes part two and three and that's it and you check out, trust me, it's totally worth it.
也就是说，听过全套的人普遍觉得，第二和第三部分才是最精彩的。
I mean, two and three are what people consider to be, who have listened to the whole series, the best parts.
如果你第一部分就已经被震撼到了，那后面只会更精彩。
So if you're blown away by part one, it just gets better.
好的。
Alright.
你可以直接去Running Scholar项目官网办理。
And you know, you can get that head on over to the Running Scholar program.
使用优惠码，输入gna！
Use the coupon code, go n a u exclamation point.
我觉得就是这样
I believe that's what
没错。
it is.
就是这个优惠码。
That is the coupon code.
对。
Yes.
我们在节目笔记里也会放个链接，去科学跑步网站看看吧。
We will have a link in the show notes as well on science of running, so check that out.
赶紧加入吧。
Join.
我不清楚你在忙什么。
I don't know what you're doing.
赶紧跟上节奏。
Like, get on board.
哪怕只是下载一下迈克·史密斯的资料，看完就走也值了。
Like, even if it's just to download the the Mike Smith work for and then get get off.
你知道的，这很值得。
You know, it's worth it.
不过别忘了在俱乐部里重新注册一下。
But sign up again in the clubhouse.
因为一旦进了俱乐部，你就离不开了。
Like, because once you're in the clubhouse, you can't go.
我们这儿有很多学者，这是我每天最期待看的部分，因为总会有很深入的讨论。
Like, We have scholars like, it's my favorite thing to check daily because there's always robust dialogue.
这周我们还在聊协同收缩，以及它的重要性。
Even this week we were talking about co contractions and the import of that.
关于长时间的等长收缩或极端等长保持，和协同收缩之间的关系，为什么这很重要。
Long isometric or extreme isometric holds in relation to co contraction and why that's important.
还有人谈到了初中阶段的训练，怎么在不让孩子过早耗尽热情的前提下，为他们升入高中打下基础。
We had people talking about middle school training, how to train middle school runners without burning them out once they get to high school right.
所以我们要更注重以比赛为导向的训练方式，而不是那种过于死板的训练模式，还要逐步引导他们适应这种思维，等到了高中就能顺利过渡。当时有好几位非常聪明的初中教练过来分享这些经验，我们也深入探讨了生物力学，特别是应用脊柱引擎理论，如何让跑步更富有弹性、更反应灵敏，而不是一味靠肌肉蛮力。
So making it more games approach versus like this overly prescriptive training approach but also graduating them into that mindset so they're good to go come high school and it was several really highly intelligent middle school age coaches coming and sharing that dialogue as well as this deep dive into biomechanics we've been going in about applied spinal engine theory and how to make your running more elastic or reactive versus more muscle bound.
这些只是众多讨论中的一小部分，比如高中教练如果遇到难题，像怎么帮运动员恢复髂胫束综合征，或者怎么安排高中越野跑的训练计划，这类问题我们经常碰到，对吧？
I mean these are just some of the many dialogues or if high school coaches are having trouble like how do I you know bring this athlete back from an IT band or how do I structure training with the common thing that we face in high school cross country, right?
周中是联赛，周末是邀请赛，怎么安排才能让运动员不累垮、不透支？
A league meet during the week, an invite on the weekend, how do I do that to help the athletes not get burnt out or toast or cooked?
这些问题都被提出来，然后其他人也会分享各种解决方案和不同视角。
All these things are asked and then all these different solutions and perspectives are offered from other people.
这真的是你一手打造的，你生活中很难再找到这样的地方了。
It is really your brainchild and trust that you don't have in your life.
是的，赶紧加入进来。
Yes, so get on board.
好，那我们今天就深入聊聊这个话题。
Alright, so we're gonna dive into this week's topic.
我觉得这个主题特别有意思。
I think it's another fun one.
这正是我感兴趣的，我特别爱聊马拉松训练，但今天我们不谈那些大方向。
It's right up my alley, my heart, talking about marathon training, but we're not gonna talk about the big buckets.
相反，我们要看看那些看似小却能累积成大效果的细节。
Instead, we are surveying the little things that can add up to big results.
我们不会讨论长距离跑、总里程或者那些关键的核心训练。
So we're not going to talk about the long runs or the mileage or the big central key workouts.
我们之前
We've
已经在其他播客里讲过了。
covered that in other podcasts.
讲过。
Have.
没错。
That's right.
我们之前已经聊过了。
We have gone on.
在学者计划里，我们有一整门关于马拉松训练的课程，我会带你完整走一遍我曾经指导过的一位职业跑者在马拉松周期中的整个训练过程。
And we have an entire course in the scholar program on marathon training, where we, you know, I actually take you through the full cycle of of one of the professional runners that I've worked with on the marathon.
所以你能学到全部内容。
So you get it all.
但这次，我们要深入探讨那些细微的环节。
But this time, what we're going to do is dive into those small things.
我想先从一个在马拉松训练中常被忽视、但我认为至关重要的方面说起——那就是纯粹的速度训练。
And I wanna start with perhaps one that is really neglected for marathon training that I think is essential, and that is pure speed development.
对。
Mhmm.
完全同意，史蒂文。
And Amen, Steven.
说得好。
Preach.
我之所以从这点开始，是有简单原因的。
There's a simple reason that I start.
如果你看看我所有指导过的顶尖运动员——那些在世锦赛上进入前十的女跑者——她们的马拉松训练几乎都从一段简单的山坡冲刺开始，因为我们必须学会冲刺。
If you look at all of my marathon training for all the lead athletes, women that I've coached who have gone on to top 10 at Worlds, all that stuff, they almost always start with a simple, dose of hill sprints, is we need to be able to sprint.
而我选择从山坡冲刺入手，是因为这种方式通常能安全地引入速度训练。
And in this case, I start with hill sprints because often it's a safe way to introduce speed training.
具体怎么做呢？
What do we do?
我们会找一段坡度适中的斜坡，不要太陡，然后全力冲上去八秒钟，之后彻底休息，再重复几次。
We find a, you know, moderate slant of a hill, not too steep, and we go sprint up it for, like, eight seconds and then take full recovery and repeat a few times.
这种训练之所以如此重要，有几个原因。
And the reason this is so vital is for a couple reasons.
第一，它能提醒我们的身体如何调动几乎所有肌纤维。
A, it reminds our body how to recruit all of the muscle fibers we possess, essentially.
不是全部，但能调动其中很大一部分。
Not all, but you know, recruit a high percentage of them.
因为如果我们不激活这些肌纤维，它们就得不到锻炼。
Because if we do not recruit those muscle fibers, they are not trained.
如果我们不用这些肌纤维，身体就会想：嘿，干嘛还维持着从大脑到神经再到肌肉的这条通路呢？
If we don't recruit them, our body says, You know what?
既然根本用不上这些快肌纤维，干嘛还让它们保持活跃、随时待命？
Why why am I keeping this, like, connection from my brain to the nerve to the muscle, like, active and raring and ready to go to activate?
因为我们平时根本用不到这些快肌纤维。
Because, like, we never use this fast twitch fiber.
所以我就是要提醒身体：嘿，你其实是可以被调动起来的。
So what I wanna do is remind my body, hey, We can recruit you.
你可能会问，这跟马拉松有什么关系？
And the reason for this is pretty simple is if you think of, oh, how does this help in the marathon?
首先，它能帮你拉开一点速度差距，这点很重要。
A, it creates a little speed gap, which is important.
其次，就算在马拉松里，我们之前聊过乳酸那期内容，你也知道，所有肌纤维其实都连在一个网络里，能产生或消耗乳酸。
But, b, even during the marathon, what we know if you went back and listened to that that the episode we did on lactate, we know that all of our fibers essentially, they're the just there's this network where we can either produce or consume lactate.
如果我们能训练出更多能被调动的肌纤维，那在极度疲劳时，就有更多纤维可以轮流工作，要么吸收乳酸，要么释放乳酸供其他地方当燃料用——这正是快肌纤维常干的事。
And what happens is if we can train to recruit a bigger muscle muscle fiber pool, that we have more muscle fibers that can rotate and do the work when we're heavily fatigued or rotate in and take up some of that lactate or give off some of that lactate to then be used as a fuel, which is often what happens in fast twitch fibers.
我们常说，你看，这里的慢肌纤维已经累得不行，能量也快耗尽了。
As we say, Oh, you know, the slow twitch fiber over here is really fatiguing and running out of fuel.
而在马拉松过程中，你的快肌纤维却在一旁等着，心想：嘿，哥们儿，我还没动过呢。
And your fast twitch from fiber during the marathon is sitting there and be like, Yo, man, I haven't been activated yet.
我这儿能量多的是。
Like I've got plenty of fuel here.
所以我可以帮你，把能量送过去。
So I'll send your son I'll send you some fuel your way.
别担心，有我在。
Like, don't worry about it.
但前提是，我们得能调动起这批肌纤维，才能真正用上它们。
But we need to be able to have that that that access to that fiber pool in order to to utilize it.
是的，说到底，这种训练的好处还有很多。
Yeah, I mean, again, there's more benefits to this friends, there's more benefits.
我很喜欢扎尔科夫斯基说的一句话：没有疲劳过的肌纤维，就不算被训练过。
I love the Zarkowski quote that a muscle fiber that is not fatigued is not trained.
这确实是事实，对吧？
Because it's true, right?
所以如果你没有以某种方式或方向让肌纤维疲劳，它就不会在这个方向上得到训练。
And so if you don't fatigue a fiber in a certain way or direction, it won't be trained that way and direction.
我们这些肌纤维其实可以根据训练方式灵活调整，对吧？
And we have these muscle fibers that, you know, can pivot either way depending on training, right?
所以归根结底，我们要明白，根本不存在所谓的‘速度’。
So it comes back down to understanding that actually there's no such thing as speed, right?
当史蒂夫谈到速度训练、坡道冲刺时，所谓的‘速度’其实是个错觉。
When Steve's talking about speed work, hill sprints, speed is an illusion.
速度根本不存在。
It doesn't exist.
真正存在的只有力量。
The only thing that's there is strength.
如果我们能理解，所有形式的‘速度’其实都是力量高度协调或快速协调的表现，那就说得通了。
And if we can wrap our head around that all forms of speed are just really highly coordinated or very rapid coordination expressions of strength, then it makes sense.
对吧？
Right?
我们总是说，基础应该是力量。
And we always say, your base should be strength.
没错。
Correct.
所以你的基础训练也得包含速度训练，因为速度其实就是力量的快速表现。
So your base should also include your base work should also include speed because that's a really rapid expression of strength.
要想跑得快，跑得远，首先得有力量。
And we need to be strong in order to run fast, in order to run long.
很多人根本不练速度训练，觉得只要练好低强度的有氧能力就够了，基础训练就完事了，结果忽略了力量的重要性，而短坡跑就是很好的方式。
So, you know, lot of people don't touch speed work or say, oh, I just need to work this slow titch aerobic capacity and that's all we gotta do in base training, you know, we kinda forget the import of strength, and so short hills are a great way to do that.
我还喜欢另一种简单的方法，对吧？
Another way I like doing it is also just very simple, right?
比如爬楼梯，短距离的台阶，像体育场那种，每次冲刺十二秒左右效果就很好，还有快速的步频训练也一样。
Stairs, short stairs, like stadium stairs, up to again twelve seconds work really well, as well as you know faster strides.
比你三公里配速再快一点，持续二十秒左右，效果特别好。
Anything faster than what is your three ks pace for about twenty seconds, right, that works really well.
这些都是我们所说的速度，是力量的具体表现形式。
Those are all very specific expressions and forms of strength that we call speed.
而且除此之外，它之所以这么重要，还因为它和营养息息相关。
And without that, the other cool thing is about that, why it's so important is we know too it also comes back to nutrition.
对吧？
Right?
我们训练中的很多内容，其实都是围绕营养展开的。
A lot of what we do in training is nutrition based.
所以恢复跑的目的，就是帮助身体补充营养、修复组织——你跑得特别特别慢，进入心率的一区，就像肯尼亚人那种轻快的小碎步，基普乔格跑着十分钟一英里的速度，为什么？
So the reason for recovery runs, right, is to promote nutrition and rebuilding, so you go for this really really easy zone one recovery run, right, the Kenyan pulley pulley shuffle jog, you know, Kipchogee running ten minute mile pace, why?
他只是想让营养更顺畅地输送到肌肉组织里，同时把代谢废物排出去。
All he's trying to do is facilitate nutrition delivery into the tissues and then also excrete waste products out of the tissues.
就这么简单，这就是目的。
That's it, that's the point.
所以你该在进行恢复跑或轻松跑前一到两小时，吃点营养密度高的食物。
So you should be eating something that is high nutrient load before an hour or two before you go for your recovery run or shake out run.
关节囊、肌腱和韧带里的营养供应是没有血管的，血液没法直接把营养送进去。
Nutrition in the joint capsule in the tendons and ligaments is avascular, so blood cannot go in there and deliver the nutrients.
那营养和代谢废物是怎么在肌腱和韧带里交换的呢？
So how then does nutrients and waste quote unquote get exchanged in tendons and ligaments?
靠的是负荷。
Through load.
当我们做全幅度的负重动作时，比如短跑比慢跑的关节活动范围更大，膝关节、踝关节、髋关节这些肌腱和韧带密集的地方，就能通过负荷获得营养。同时也要明白，中枢疲劳和外周疲劳是两回事，当它们叠加起来，才会造成整体疲劳。
It's when we do full range of motion of loading activity, which in sprinting is a fuller range of motion than slower running, so that joint capsule in the knee, in the ankle, in the hip, where all those really important tendons and ligaments live, they're going to get nutrition through loading and then it's understanding there's a big difference between central and peripheral fatigue and then when they combine for global fatigue, right?
中枢疲劳，简单说就是大脑的神经疲劳。
So like central fatigue is just neurological fatigue of the brain.
这种疲劳通常几分钟内就会消退。
That should evaporate within literally minutes.
外周疲劳是我们更常感受到的，主要来自肌肉等身体外围部位的疲劳。
Peripheral fatigue is a fatigue most of us are more familiar with, that's fatigue of things more outside, right, so like muscles.
所以那种长跑后或者高强度力量训练后常见的肌肉损伤或分解，恢复起来要花很长时间，不是几分钟或几小时，而是好几天。
So that muscle degradation or breakdown that was so common after a long run or you know, a hard strength training session or whatever, that takes a lot longer time horizon to repair and bounce back, Where minutes or hours, we're talking, you know, several days.
这就是为什么短跑运动员在锦标赛里一天要跑好几轮100米，但他们之间会做什么呢，史蒂夫？
And this is why sore side, why sprinters, right, will in championships run multiple rounds of the 100 on the same day, but what will they do in between rounds of the 100, Steve?
他们在100米比赛之间会做些什么？
What what will they do between rounds of the 100?
他们会睡觉。
They'll sleep.
他们会小睡一会儿。
They'll take a nap.
对吧？
Right?
他们会小睡半小时左右，没错。
They'll take a short little nap, thirty minutes, right, to re Yep.
因为小睡和休息确实能缓解中枢神经系统的疲劳，这一点我们都知道。
Because, like, napping, sleeping alleviates the central nervous system fatigue as we know.
确实如此。
That is true.
对。
Yes.
所以这就是为什么在这些圈子里，这种做法很常见，因为100米跑纯粹是让中枢神经系统疲劳的运动。
So that's why that's common practice in those circles because a 100 is purely a central nervous system fatiguing event.
从这个角度想，我们就更容易理解，为什么从第一天开始就要全年坚持这种所谓的力量或速度训练了——因为我们得给肌腱和韧带补充足够的营养。马拉松结束后那种腿像踩在泥里一样的酸痛感，其实是关节脱水的表现。
So when we think about it in those terms, it starts to make a lot more sense why we want to do this quote unquote strength or speed work year round and from day one is because we need to deliver a lot of nutrients to the tendons and ligaments because that ache and that pain that you have at the end of a marathon where like you start to feel like you're running in mud, that's actually dehydration of the joints occurring.
但如果关节营养充足、状态很好，这种不适就不会那么严重，也不会那么伤关节。
But if you have well nourished joints and things that have a really high, you know, vitality, well it's not gonna be as severe nor it's gonna be as corrosive.
说得太对了。
That's very true.
科学真是酷毙了。
Science, man, so cool.
科学确实很厉害，而且它能验证我们很多想法。
Science science is pretty cool and it validates I know.
所以我们现在有这么个情况。
So so we've got okay.
我们有了关于速度训练必要性的这个想法。
So we've got this idea on on the need of speed and all that stuff.
我觉得这还跟力量训练有关，你刚才提到过，力量训练对运动员有多方面的益处。
I think that also goes along, which you touched on there is this idea of strength training, which can benefit us in again, multiple different ways for the athlete.
我们常想到、也常忽略的一点是，力量训练能帮助肌肉和肌腱更好地应对负荷。
A, I think one of the things that we often think of, or often neglect when it comes to strength training, is that it can help both muscle and tendon be prepared for the load that happens?
我得稍微岔开一下，但请相信，这跟主题直接相关：在马拉松训练和相关科研中，一个普遍缺失的是，我们对运动员在最后几英里极度疲劳时身体变化的了解非常有限。
Because I think So, all right, I'm gonna go on a slight tangent, but I promise this applies, is that if you look at the research on marathon training and marathoning in the science field, often what is missing in that research is we have very little data and very little understanding of how things change when we're under extreme fatigue in those last couple miles.
有一篇很棒的论文，大概一两年前发表的，研究了重度疲劳对跑步经济性的影响。
There was a wonderful paper that came out, I think just one or two years ago, that looked at the impact of heavy fatigue on running economy, for example.
研究发现，跑步经济性会变化——一开始最高效的跑者，到了最后未必还是最高效的。
And what it shows is that running economy changes, so the most efficient runners at the beginning weren't necessarily the most efficient runners at the end.
但我们通常只在状态良好的情况下测量跑步经济性，然后就说：你看，你比那边的乔更高效。
So but we're tend to measure running economy in a fresh state and say, hey, you're more efficient than, you know, Joe over there.
但疲劳会把这些问题全都暴露出来。
But fatigue exposes all of that.
为什么呢？
Why?
因为随着疲劳积累，肌肉和肌腱协同工作的能力——吸收和利用力量的那套机制——就会发生变化。
Because as we get fatigued, those muscle tendon units, that ability to absorb force and then utilize it, all shifts and changes.
而力量训练往往能帮你提高效率，让你在疲劳状态下依然保持这些机制的稳定，让你的四肢，比如肌腱和肌肉，能继续发挥像弹簧一样的弹性优势，从而在整个长跑过程中维持高效表现。这样到了最后几公里，你的跑步经济性就不会因为疲劳而急剧下滑，不至于被迫放弃利用那些天然的弹性能量，转而完全靠肌肉硬撑，结果反而更快耗尽体能。
And what strength training can often do is they can make you more efficient and more able to keep those mechanisms in place so that you can absorb force and then utilize it to utilize those spring like capacities of your limbs, for example, tendons, muscles, all that good stuff, and keep that efficiency over the long haul so that in the final few miles, your running economy isn't plummeting because fatigue is causing you to not be able to utilize as much, we'll call it free elastic energy, and instead rely more on just straight up muscle power to get you through, which then depletes your energy stores, etcetera, etcetera.
所以力量训练其实是个特别好的方式，能增强肌腱和肌肉的韧性，让你在长时间运动中保持更高的效率。
So strength training is actually a wonderful way to train those abilities up to give us more resilient tendons, muscles, etc, so that we can be more efficient over the long haul.
完全同意。
100.
我和史蒂夫私下聊过，我们平时看待跑步和力量训练，往往太侧重肌肉本身了。
You know, we often have a, Steve and I were talking offline, like a muscle centric view of movement in regards to running and strength training.
比如健身房里分什么腿日、臂日，把肌肉拆得七零八落，好像每个肌肉只负责动某一块骨头，这就是我常说的‘功能割裂’的思维方式——就像解剖尸体时看到哪块肌肉连着哪块骨头，就认定它唯一的功能就是那样。
And so you have this idea of leg day and arm day in the weight room and this very fractioned, what I like to call functional segregation world view of how muscles work, right, when you just dissect the cadavers and you go, oh, this muscle moves this bone so we're going to say that's all its function is.
其实，真正重要的是功能上的整合。
The truth is right, it's actually functional integration.
身体里的各种机制都是为了当下能有效完成动作而协同工作的，对吧？
Things work in the body in a very need to perform now basis, right?
我们不妨简单想想神经、肌腱、肌肉的附着点和起点。
And so like let's think very simple about nerve tangent, muscle insertions and origins, right?
虽然我们根据人为设定的解剖位置把它们叫做起点和止点，但当我们考虑臀中肌在支撑相中的作用时，它其实主要是个稳定器，它是怎么起作用的呢？
Though we call things insertions and origins based on the anatomical position that we have artificially created, but when we think about the importance of the glute medius, right, in stance phase, the glute medius is actually a stabilizer and how does it do it?
如果臀中肌无力或者没有激活，无法对抗支撑腿的重力或骨盆的闭合力，结果就是支撑侧的骨盆会上抬，而摆动侧的骨盆会下坠。
Well, if your glute med is off or not active and counteracting the gravitational force or form closure that happens with your bones of that stance leg, what happens is the stance leg pelvis shoots up as the swing side pelvis drops.
这可不好。
That's not good.
走路或跑步时，骨盆稳定非常重要。
We want a stable pelvis in gait, in running gait, very important.
我们通常认为髋外展或臀中肌的作用是在腿离地的开放链状态下发生的。
So we often think about abduction of the hip or glute med as open chain when the leg is not in contact from the ground.
所以你看这些动作，比如蚌式开合、侧向弹力带行走、健身房里的外展器械，大家都很熟悉。
So you see all these things like clamshells, lateral band walks, the abduction machine at the gym, We all know that.
大家都做这些像简·方达式的训练，觉得我在练髋外展，臀肌就变强了，但实际上这种练法是孤立的，没法真正提升功能性力量。
And so everyone does all these Jane Fonda things thinking, all right, I'm working hip abduction so my glutes are stronger, but it's not functionally stronger because it's a functional segregated way to approach it.
髋外展真正该发生的时候，是你脚踩在地上、处于闭链状态的时候。
Hip abduction needs to happen when you're in a closed chain and that foot's on the ground.
这时候，解剖学上称之为‘逆向肌作用’，主要是因为我们身体的姿势造成的。
So when that happens it's actually what they call in, you know, anatomy the quote unquote inverse muscle action because of our orientation.
但这根本不是什么逆向肌作用，这就是肌肉本来该有的作用。
But it's not the inverse muscle action, it's the muscle action.
因为在这种情况下，臀中肌的附着点其实颠倒了——它得从下方拉住骨盆的棘突，也就是我们说的髂嵴。
So the insertion origin switches because what has to happen is that glute med from below has to pull down on the spine of the pelvis, right, what we call the spine or, you know, iliac crest, if you will, of the pelvis.
臀中肌这样向下拉骨盆，就像杠杆一样，会间接把摆动侧的骨盆抬起来，保持水平。
And that pulling down of the pelvis from the glute med, working as a lever will then indirectly lift the swinging side of the pelvis to be level.
但如果这个机制失效了，就会出现膝内扣、过度旋前，大家一看到就说‘你足弓塌了，赶紧换个鞋’，以为这样就能解决。
But if it doesn't happen, then you see that valgus knee, that quote unquote overpronation that we call, like or like oh you're overpronating let's put you in the shoe and I'll fix it.
这解决不了问题。
It's not going to fix it.
只是治标不治本。
A band aid.
我常这么想过度内翻的问题：假设你髋部有个严重的伤口，血一直流到脚踝，但你穿着裤子，外面只看得见脚和脚踝，于是你心想：‘脚踝都流血了，得赶紧包扎一下，这不行啊！’可你根本看不见真正的出血点，对吧？
Like the way I always like to think about excessive tendency of overpronation is imagine you're like you have a someone cuts, a severe cut in your hip and now the blood is leaked all the way down, but you're wearing pants so all you can see is the foot and the ankle and go, oh that foot and ankle are bloody, we need to bandage this up, this is not good, because the pants on, you don't see actually the origin of the bleeding, right?
出血点其实在髋部。
The bleeding's up in the hip.
脚和脚踝只是在尽力做补救，表现出来的只是症状。
It's just symptomatic down in the foot and ankle trying to course correct as best they can.
我们给脚上套上所谓的‘矫正鞋’，以为这样就能解决问题——它确实在步态的触地阶段提供了一定的人工稳定性，但根本问题没解决，伤口还在流血，伤口还在流血，你得处理源头。
So we put this big band aid called overpronation shoes on the feet thinking that's going to solve the issue and it does provide some, artificial stability at an important point in the gait cycle of ground contact, but you haven't corrected the thing that the wound is still open, the wound is still open, we need to address the wound.
回到现实来看，刚才说了这么多，关键在于：一旦我们明白真正要达成的目标，就会改变训练中选用的动作和方式。肌肉，尤其是腿部肌肉，必须在接触地面时起到稳定作用——让膝盖、髋关节、脚踝都不动，先获得稳定，然后才能像史蒂夫说的那样去‘吸收’力量，其实根本不存在什么‘吸收’，只有力量的传递。
So, you know, it's like just getting back to that reality, it's like, you know after going on that tangent it's like once we understand what we're trying to accomplish that changes the modality and expressions of exercises that we want in the weight room because muscles need to be stabilizers at the point of contact, especially leg muscles, so the joint angles don't move, the knee doesn't move, the hip doesn't move, the ankle doesn't move, and we get that stability, then you can absorb, as Steve calls it, but there's no such thing as absorption of force, there's transfer.
让腿部下落时的力量通过肌腱这种弹性组织传导回去，再推动腿部抬起，而不是靠肌肉在最后阶段强行发力推进。
You can get that force transference of that leg coming down going back into the stretchy materials, that's the tendons of the leg, to then elevate the leg again versus asking the muscle tissue to power through with a late propulsive thrust.
好吧。
All right.
我们深入钻研一下。
We nerd out.
我们深入钻研一下。
We nerd out.
这就对了。
There we go.
深入下去。
Down the rabbit hole.
深入下去。
Down the rabbit hole.
但这其实非常重要，因为在马拉松训练中，我们常常忽略这一点。
But this is, I think, a really important part because, you know, in in marathon training, we often negate this.
不过，我还是想回到这个话题。
But, you know, I'm gonna go back to this.
你知道为什么最初的亚瑟·利德亚德在他的训练中安排了第二阶段吗？
You know why the the OG Arthur Lidyard had a the second block of his training?
原因是这样的。
And
是什么啊，史蒂夫？
What was it, Steve?
到底是什么？
What was it?
这个阶段我亲切地称之为‘上坡轻跳基础训练’，网上其实有不少很棒的视频，展示的就是你只是轻轻上下坡跳跃。
This was what I'll affectionately call the go spring up hills foundation, where you literally there's some wonderful, videos on YouTube that show where you literally are just barely springing up and down hills.
原因其实很简单。
And the reason was pretty simple.
这其实就是说，我们虽然不做力量训练，但要让肌肉、肌腱这些部位做好准备。
This was literally saying, hey, we don't do strength training, but we're going to prepare the muscles, tendons, etc.
就像你所说的，提升力量传递的能力。
To have this ability to, as you put it, transfer force.
这正是整个训练的核心。
And that's what it was all about.
他们连续几周、几周、几周地进行山坡训练，就是为了在不靠举重的情况下培养这种能力。
So they had all these hill circuits for weeks on weeks on weeks to develop this ability outside of the weight room.
天哪。
Gosh.
确实如此。
Yeah.
回头想想，这招真高明。
So smart when you look back at it.
对吧？
Right?
我的意思是，我们总是轻描淡写地带过，一上来就问：他们每周跑一百英里，到底跑了多久？
I mean but, yeah, we just gloss over and always go to the they did a 100 mile weeks for how long?
明白了。
Okay.
我就得做这些了。
That's all I gotta do.
没错。
Exactly.
我觉得这特别重要，因为通常我们只会问，他有没有和队员一起举重，这当然没错。
And I think that's really important because often what we do is, like, did he lift weight with his guys, and that's fine.
但他真正厉害的是，找到了通过上下山坡来达成这种效果的方法，还额外加入了纯粹的短跑训练。
But what he did is he he found a way to get the that that benefit or the need by springing up and down the hills and and then also adding pure sprinting into that as as well.
而且我得补充一下，这些山坡训练里经常包含跑步，比如以800米的距离飞速下坡，你知道的，两分钟内冲完一个陡坡。
And running you I should add, part of these these hill circuits were often running, like, at 800 meters, 800 downhill really freaking fast, like, you know, sub two minutes down a freaking hill.
现在你想想，这对肌肉的离心负荷意味着什么，想想看，你可能在其他训练里根本得不到这种离心适应。
Now I want you to think about that in terms of the eccentric load on the muscle, And think if you're getting some sort of adaptation eccentrically that you may not, you know, get in other areas.
当然会。
Of course you are.
所以，这种直线训练其实就是换了个方式，来获得这些好处，让运动员能扛得住漫长艰苦的比赛。
So linear is just, again, utilizing a different method to get some of these benefits so that his athletes can, you know, withstand the rigors of, you know, hard and long races.
是的
Yeah.
这一点非常重要，得搞清楚。
And that's an important thing to understand.
绳索训练和举重根本不是一回事。
String training and lifting weights are not synonymous.
拉蒂尔的观念完全是健美式的训练思路，什么练腿日、练臂日。
Later's worldview was very much the bodybuilder concept of strength training or lifting weights, whereas like leg day, arm day.
所以他觉得，这太蠢了。
So he's like, no, that's stupid.
他干嘛要这么做？
Why would he do that?
比如同期的谢里迪，他对力量训练的理解更全面——举重是为了让肌肉产生最大张力。
Seredi, for example, around the same time, had a more holistic world view of strength training, of we're lifting weights to create maximum tension.
比如我做 overhead press 的时候，他全身都绷得紧紧的。
Like when I do an overhead press, his entire body is maximally tensed.
在俄罗斯的文献里，这叫硬派训练。
In the Russian literature they call it hard style training.
整个身体都绷紧了，所有关节都固定住，只有肩关节和肘关节在动。
So the whole body is locked out and hard, every joint except for the shoulder and elbow joints which are moving.
对吧？
Right?
现在很多人觉得，卧推就只是练手臂。
Now you see people just think, oh overhead press is just for the arms.
我就在练手臂。
I'm just working the arms.
不对，你们搞错重点了。
No, you guys, we've missed the point.
我们这是照猫画虎，但照猫画虎可不对。
We it's it's monkey see, monkey do, but monkey see, monkey do not right.
确实，杠铃在头上上下移动。
It's like, yeah, the barbell is moving overhead up and down.
当然。
Sure.
但这并不是这项运动的核心目的。
But that's not the point of the activity.
这项运动的关键在于，当杠铃上下移动时，制造出不同的负荷变化。
The point of activity is creating different amounts of load as that barbell moves up and down.
是的，上肢的肌肉确实会经历向心和离心收缩，但同时它也在激活并维持腹部、膝盖、脚踝、髋部以及稳定这些关节的肌肉，应对负荷在上下运动中不断变化的情况。
And yes, the the the upper limb musculature will go concentric and eccentric, but it's also creating and sustaining stabilization in the abs, in the knees, in the ankles, in the hips, and the muscles that stabilize those as that variable movement of load happens through what we call up and down motion.
所以我们对这项运动的理解必须非常深入，如果只是用这种片面的、机械式的视角来看——比如，‘我的跑步者多做深蹲，就会变成大腿前侧主导’——
So it's a very sophisticated understanding of what we're doing, and if you just look at it from this reductionist Frankenstein viewpoint of, well, squats, I'm gonna be if I do if my runners do a lot of squats, they're gonna be quad dominant.
不对。
It's like, no.
深蹲其实非常重要。
We're squats are really important.
为什么？
Why?
因为，如果你做全幅度的深蹲，比如蹲到平行位置，或者哪怕你稍微‘偷工减料’，用坡板辅助——这些坡板简直是跑者深蹲的天赐良品。
Because, again, if you go through a full range of motion to, like, a parallel squat or even if you quote unquote cheat and use the incline boards, which are God's gifts of squatting, for our purposes as runners.
这个方法是我从艾伦·毕晓普那儿学来的。
Like I got that from Alan Bishop, man.
艾伦·毕晓普在休斯顿大学，他用那种深蹲楔形板帮学员，尤其是腿长、股骨长的人，他们很难蹲到深蹲到底或者平行位置，用这个就能缓解问题。因为我们真正需要的是，让髋关节和膝关节在全幅度活动中获得充分的营养。
You see Alan Bishop, University of Houston, like he has those squat wedges that he uses with people because people with longer limbs and femurs can't go down to, you know, a deep ass to grass squat or even parallel, they have troubles, that alleviates that because what we want is again we want that full range of motion in the joint capsule of the hip and the knee to provide nutrition.
当我们意识到力量训练不只是为了让肌肉变大、增肌，它还包含营养、协调和收缩功能这三个层面。
So when we start to realize strength training isn't just about getting that muscle tissue hypertrophied or big, training also has a nutrition element, a coordination element, a contractile element.
哦，原来力量训练这么重要。
You go, oh, strength training is really important.
所以才说每天都要深蹲。
And that's why it's like squat every day.
但如果你觉得每天深蹲就是杠铃压背上、脸憋得通红、非得拼极限重量，或者只为了局部耐力，做十组三十次、用很轻的重量，那你其实是把力量训练的价值给局限了。
But if your only worldview of squatting every day is bar on the back, face red, I gotta go max, max, max, or if it's just I'm only doing this for local muscle endurance and doing, you know, 10 sets of 30 with low rate weight, you've really pigeon held the value of strength training.
对。
Yes.
没错。
Absolutely.
好的，那我们继续。
So, alright.
我们已经讲了速度和力量方面，接下来该谈谈营养了。
So, let's go into, we've we've covered the speed, the strength side.
我觉得还有一个特别重要、但还没提到的就是营养问题。
One thing that I think really, you know, is worth covering that we haven't yet is this idea of of fueling.
天哪。
Oh my gosh.
所以我一直跟练马拉松的人说。
That's why I always tell, like, people I work with on the marathon.
如果你真想跑好马拉松，第一步就是注意饮食。
Go, if you're serious about marathon, step one is nutrition.
对。
Yeah.
你必须做到位。
You you you gotta nail Yeah.
意思是，如果你没做到，只会让自己白费力气。
Mean, if you don't nail it, it's like you're just making yourself tired.
对。
Yeah.
营养这块其实很简单，但在长距离运动中很难坚持，说白了就像在玩一场游戏。
So so the nutrition piece is really, really easy, but tough on the on on the long stuff, which is essentially you're playing a game.
下面说说背后的科学原理。
So here's here's the science behind this.
我们其实从来不会真正耗尽糖原。
We never actually run out of glycogen.
明白。
Okay.
这是第一点。
That's number one.
我们不会。
We don't.
因为如果真没了，我们就完蛋了。
Because if we did, we'd be screwed.
你的中枢指挥官不会允许的。
Your central governor won't let it.
你的大脑非常依赖糖原。
Your brain loves glycogen.
根本不可能。
It's like, uh-uh.
是的。
Yeah.
我们根本不会那么早就耗尽。
We're we're not running down way before that.
所以实际情况是，我们会自己主动停下来。
So that's what that's what happens is that we shut ourselves down.
所以那种疲劳感，一开始只是些感觉，但会慢慢演变成怀疑之类的。
So those fatigue, those initial like sensations, you have a fatigue that spiral into doubt, whatever.
这其实就是你的大脑在提醒你：我们正在预测接下来会发生什么。
That's just your your brain saying, hey, we are projecting where this is going.
我们的糖原消耗速度太快了，一直在烧。
And our rate of glycogen is burning, burning, burning.
所以我们会在你真正耗尽之前，先让你慢下来。
So we're going to slow you down before you get to that point.
一开始，这种感觉更像是轻微的提醒，目的是让你主动调整状态。
So initially, it starts by this kind of what I call nudging, which is trying to get you to voluntarily do the thing.
它在说：这事儿真够呛。
So it's like, hey, this is sucking.
你马上就要没能量了。
Like, you're you're you're on the way to running out of fuel.
所以我得让你感觉更难受一点，这样你可能会主动放慢速度，好节省点能量。
So I'm gonna make this hurt a little bit more so that maybe you slow down to slow our burn route.
对吧？
Right?
如果这招不管用，你的大脑最终就会放弃提醒，转而强行干预。
Now, if that doesn't work, eventually, what your brain does is say, hey, I'm gonna stop nudging.
它会说：你根本没在听，我得让你疼得更厉害。
And I'm gonna start shoving, which means like, hey, you're not listening.
我要让你疼到极致。
I'm trying to make this hurt as much as possible.
所以我就直接把系统关了。
So I'm just gonna shut things down.
你会看到肌肉纤维和肌肉开始无法正常运作。
So you start to see, like, muscle fibers and muscles, like, stop working how they should.
为什么？
Why?
因为你的大脑在想：那个传给肌肉的神经信号，得停了。
Because your brain's like, yeah, that that neural signal going to the muscle.
不行。
No.
不行。
No.
别这样。
Stop that.
我们根本就没在正常运作。
Like, we're not we're not working.
所以你就停了下来。
So you just stop.
最后，这就是所谓的‘撞墙’时刻。
And eventually, that's what happens where we quote unquote, hit the wall.
我们其实不是没能量了，只是大脑在说：‘你这个傻瓜，再这样下去就要没油了，或者会把自己逼到危险境地。’
We're not actually out of fuel as our brain just saying, hey, hey, you idiot, you're going to run out of fuel pretty soon or put us in a place of actual danger.
所以我就让你撞墙。
So I'm gonna make you hit the wall.
你到此为止了。
You're done.
这时候营养就派上用场了，我现在要谈的是比赛中的能量补充，我们实际上是在稍微欺骗一下大脑。
Well, this is where the nutrition comes into, specifically what I'll talk about right now is fueling during the race, where we look at what we're doing is we're essentially kind of tricking our brain a little bit.
我们在欺骗大脑，同时提供一些能量。
We're tricking our brain and providing some fuel.
我们补充的这点能量，就像进站加油一样，给油箱里添一点，让身体觉得：哦，这个我能用得上。
But we're providing a little fuel that says, hey, it's like a pit stop of gas where we get a little bit more in the tank where our body goes, oh, yeah, we can utilize this.
确实能用上。
And it does.
身体会完全利用这些能量。
It absolutely utilizes it.
但同时，大脑也会意识到：哦，原来如此。
But the other thing it does is it says your brain goes, oh, okay.
我们正在持续补充能量。
Like, we're getting some more fuel coming in.
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咱们会没事的。
Like, we're gonna be okay.
更多的能量马上就要来了。
Like, more fuel is coming in.
我不用担心后面的事了。
Like, I don't have to worry about later on.
我们知道这一点，是因为有研究显示，如果你不把运动饮料或糖水吞下去，而是含在嘴里漱一漱再吐掉，根本没摄入任何能量，你的表现照样能提升。
And one of the reasons we know this is that there's some wonderful research that shows that if instead of swallowing your Gatorade or your sugar drink, whatever it is, is if you swish it around in your mouth and spit it out so that you don't get any of the actual fuel, it still improves your performance.
为什么呢？
Why?
对。
Mhmm.
因为你的大脑在口腔里有感应器，它会察觉到：哦，有东西来了。
Because your brain goes it has sensors in your mouth, and it says, like, oh, hey.
嘿。
Hey.
燃料马上就到。
Fuel's on the way.
对。
Yeah.
别再束手束脚了。
Like, take the reins off.
别那么保守，别让限速器老是介入。
Like, don't don't don't be as dangerous to or don't have the governor come in quite quite as much.
我们没问题的。
Like, we're okay.
雨势会稍微缓一缓，直到你大脑意识到——糟了，燃料没跟上，警报又得响了。
So the rains come off a little bit until your brain realizes, oh crap, we don't have fuel coming, like sound alarm again.
我觉得这正是我们身体供能系统精妙的配合，只要你懂了这一点，就会明白在马拉松中途持续补给有多关键。
And I think this is this wonderful kind of dance that our fueling system plays, and if you understand it, then you understand how important it is to keep that fuel going in the middle of the marathon.
也正因如此，有时候甚至需要骗骗大脑，让它以为——嘿，燃料来了。
And then also how important it is even to sometimes trick your brain into thinking like, hey.
我们又有更多燃料补给了。
We've got more fuel going.
我经常跟我的精英运动员们这么说。
Like, I'll often tell my elite athletes.
他们说，嘿。
They say, hey.
要是胃实在装不下更多能量了，就含在嘴里漱一漱。
If your stomach can't handle any more fuel, like, swish it around in your mouth.
总比什么都不做强。
Like, that's better than nothing.
或者吃点软糖之类的。
Or, like, gummy bears games.
对。
Yep.
没错。
Yeah.
或者把软糖或者能量胶放嘴里，让它慢慢化开就行。
Or put gummy bears or joe's and just let them just in the Yep.
对吧？
Right?
是的。
Yeah.
对。
Yeah.
没错。
Exactly.
我觉得这正是补充能量特别关键的地方。
And I think this is where fueling is so important.
关于补充能量，我还想说一点，就是，好吧，我明白了。
And the other thing that I'll say on fueling is say, well, okay, I got it.
我明白了。
I got it.
喝点东西。
Drink.
喝点含糖的饮料，吃点能量胶，反正就是这类东西。
Drink some sugar, take some gels, all that good stuff, whatever it is.
另外，很多人没意识到，我们的肠胃其实和肌肉一样，是可以训练的。
Well, the other thing that people often miss out is that our gut can be trained just like our muscles.
对，没错。
Oh, yeah.
我特别喜欢这个例子，顺带说一下，Hansen兄弟中的Keith提到过，Desi还在和他一起训练的时候，为了备战马拉松，用某种液体能量补给，一开始她的胃根本受不了，Keith本来想体贴点说，要不咱们试试你的果汁？结果Desi直接说，不行，这玩意儿必须得给我消化了。
I love that, like, you know, just quick aside that, one of the Hansen's brothers, I think Keith relating, like, how Desi, when they were still working together, was training for a marathon using a certain type of, you know, fuel, liquid fuel, liquid, you know, carbohydrate and at first her stomach was just not accepting the medicine and, know, he was trying to be all nice, oh, well, hey, we can try some of your juice and then Desi looks like, no, it has to fucking do it.
我一定要让它适应。
I'm gonna make it do it.
对，就是这样。
And I was like, yes, exactly.
没错，本来就是这么回事。
I mean, that's how it is.
我给你讲个简短的小故事。
I'll tell a quick, quick story.
我上高中的时候，夏天特别爱跑步，每天都要跑。
So when I was in high school, running a ton, in the summers, we'd have to run.
我们队会把一天的跑步分成两段。
I we'd split our runs up as a team.
早上跑个七八英里，那时候休斯顿的夏天热得要命，所以根本没法再跑，得等到晚上八点以后。
So I'd run, like, you know, seven, eight miles in the morning, and it's the Houston summer, so you couldn't run again until, like, you know, 08:00 at night.
吃完晚饭后。
After dinner.
对。
That's right.
就是吃完晚饭后。
So it's after dinner.
所以我和队友们晚上就约着一起跑步。
So me and my teammates, we'd meet for evening runs.
一开始我们都觉得这太糟了。
And at first, we were like, this sucks.
晚上九点半才吃晚饭，第二天早上六点半就得爬起来跑步，那时候天气热得要命。
Like, we're eating dinner at, like, 09:30 at night and then having to get up at 06:30 the next morning to get a run-in before it's miserable.
过了一阵子，我们就干脆说：算了。
So after a while, we just said, you know what?
我们提前吃晚饭吧。
We're gonna eat dinner beforehand.
因为我们是高中生，又傻又爱挑战，就把晚饭尽量推迟到快跑步前才吃。
And what happened is we because we were high school kids and dumb, but also accepted challenges, is we would push our dinner to be as close to the run as possible.
于是，包括我在内的几个孩子，就把这当成了一种挑战。
So we would have kids, myself included, who it became this challenge.
我们就会说：嘿，哥们儿。
We'd be like, hey, man.
我吃完晚饭，立马上车，开车十分钟到公园。
Like, I ate dinner and then hopped in the car and drove ten minutes to get to the park.
所以我十分钟前刚吃完晚饭，别人就会说，嘿。
So I I finished my dinner ten minutes ago, and then people would be like, you know, hey.
我不是只吃了意大利面。
I didn't just have pasta.
我吃了一整份牛排，十成满，现在就要去跑步了。
I had a full, like, you know, 10 out steak, and now I'm about to run.
结果就是，如果你刚吃完就去跑，头一个星期肯定特别难受。
And and this is what would happen is that, inevitably, if you tried to eat right before you ran, it would suck for about a week.
但过一阵子，身体慢慢适应了，你就从一开始说，
But then over time, your body would adapt, and you'd go from, hey.
吃完牛排只能跑八分钟一公里，变成能跑六分钟一公里了。
I can only run eight minute pay pace after after a steak to I can run six minute pace.
当然，你不会去跑高强度的训练，但吃完大餐后能跑的速度，会随着身体适应越来越快。
Now, of course, you wouldn't wanna go run something hard, but the pace that you could run right after eating a full meal got faster and faster as your body adapted.
同样的道理也适用于跑步时补充能量：刚开始不习惯边跑边吃的时候，身体能处理的糖分非常有限。
The same thing occurs when we look at fueling is that initially, if you're not used to fueling while you run, your body can only process so much of that sugar.
其实这背后有个延迟效应。
It only there's like a backload.
它在说：等等，先别急。
It says, hey, wait a minute.
这时候胃部的血流量其实很少。
We don't have a lot of blood flow going to the stomach.
别太着急，慢慢来。
Like, calm down here.
这也就是为什么你会出现肠胃不适的原因之一。
And that's partially why you get GI issues.
但如果你反复这么做，你的大脑和身体就会意识到：好吧，我们得增加处理能力。
But if you keep doing that over and over and over and over again, what happens is your brain and your body goes, Okay, we're gonna we're gonna give the resources to expand our capacities.
就像城市修路，看到堵车了，就决定把一条路扩成两条、三条。
Think of it as the highway that the city saying, Okay, we're going to move this from a one lane road to two lanes to three lanes, because we can see the congestion that's happening.
你的身体也是这么做的。
Your body does the same thing.
所以我想提醒正在听的各位，如果你正在为马拉松做准备，不妨试着在跑步时多摄入一些能量，看看自己到底能吃下多少。就像身体会适应体力上的压力一样，它也会适应摄入糖分和能量的极限。
So one thing I would challenge those listening is if you're getting ready for a marathon is experiment and push that fuel a little bit on how much you can consume during a run because just like your body adapts to the physical stressors, it will adapt to the physical, you know, barrier of how much can we consume in terms of sugar, fuel, etcetera, etcetera.
是的。
Yeah.
你可能想不到，但今天活着的每一个人，都是人类历史上最完美的版本。
Believe it or not, everyone alive today is the best incarnation version of human, organism ever.
为什么这么说？
Why?
因为我们活到了现在。
Because we're here.
我们适应了环境。
We adapted.
我们挺过来了。
We survived.
所以你要记住，我们现在的身体机制和行为方式，都是数百万年甚至数十亿年进化出来的最佳结果。
So you gotta remember, we are our processes and the way we can interpret and do things is the best evolutionary version of millions and billions of years of this, right?
这就是人性的一个特点。
So and that's one thing about the human condition.
我们天生就擅长坚持和适应。
We are hardwired to endure and we're hardwired to adapt.
有些变化其实发生得很快。
And it's actually some things are very rapid.
虽然没我们希望的那么快，但总体来说，只要给予足够的刺激，我们在很多方面适应和进化的能力都很强。
It's not as rapid as we might like, but in general, the capacity to evolve and adapt in a lot of different areas is very rapid, provide you subject yourself to the stimulus.
同时，也要给自己足够的时间去恢复、理解和适应这些刺激。
And then provide you also give yourself time to rebuild and interpret and adapt to the stimulus.
回到能量补充的话题，关键一点是，运动时糖原特别重要，因为大脑主要靠糖原供能，而大脑的首要任务就是维持我们的生命。
Getting back to the fueling thing, that's also a key thing is remember in the moment glycogen is key because since our brain runs on glycogen, your brain is tasked with essentially keeping us alive.
所以它只关心这一件事。
So that's all it really cares about.
它只在乎这个。
It's all it really gives a shit about.
说实话，它根本不在乎你的马拉松成绩是多少，配速怎么样，或者排名如何。
Honestly, does not care what your marathon time is, what your pace is, what your place is.
它只关心让你活下去。所以如果你能做一些像让碳水、电解质饮料或糖水在嘴里漱一漱，或者让糖胶囊、凝胶、糖块之类的东西含在嘴里，因为这样进入血液的速度最快，输送到血液的机制也最快。这是怎么回事，Steve？
I don't want to stay alive and so if you can do things like the swishing of the carbohydrate or electrolyte fluid, sugar fluid in your mouth or letting sugar capsule or gel or block or something just sit in your mouth because the quickest way into the bloodstream and the quickest delivery mechanism into the bloodstream is where, Steve?
我
I
完全不知道。
have no idea.
含在舌下。
Under the tongue.
对吧？
Right?
哦，原来是这样。
Oh, there you go.
是的。
Yeah.
所以只要你让它在那儿慢慢化开，就能直接进入血液。
So it's that's if you just let it dissolve right there, it gets right into the bloodstream.
对吧？
Right?
这就是为什么牙龈感染特别危险，因为你一想，糟了，这东西会进血液，然后腐蚀全身。
That's why it's really, you know, having any kind of like dental infection is really a severe thing because you're like, uh-oh, that's going go in the bloodstream and then that's corrode the whole body.
所以我们不希望这些微生物跑出来，对吧？
So we don't want those microbes to get out, right?
因为口腔在这方面真的特别关键。
Because the mouth is really important in those regards.
所以，如果你让东西一直含在牙龈附近，让它慢慢融化，牙龈到血液的通道可是非常非常快的。
So, yeah, if you just let things sit on and dissolve in the gum line, that entryway from the gums into the bloodstream is very, very quick.
所以我总跟人说，对，嚼口香糖就是这个道理，所以你在马拉松里也常看到。
So I always tell people, yeah, gum that's why you'll see it in the marathon too.
他们会在最后十公里的八个补给站都放上能量胶、软糖和凝胶，因为大家知道，这时候大脑最需要的就是这种心理安慰——糖原马上就到了。
They'll have all these gummies and, you know, goos and gels, in the last ten ks available at eight stations because they know like that's what your brain need wants most that reassurance that glycogen is on the way or there.
关于马拉松中糖原对大脑的作用，最好的理解方式是用开车打比方：油箱到四分之三的时候，油耗就开始急剧上升。
And the best thing to think about with glycogen as a way to the brain doing a marathon is, and using the car analogy, is at about three quarters of a tank, your economy starts to plummet.
这就是为什么我们常说：‘我撞墙了。’
And that's I mean and so we we we call it, oh, I hit the wall.
其实这不是随便说说，这机制非常精细。
It's like, no, this is such a sensitive mechanism.
就像你开车，明明在油量还剩四分之三时，就应该去加油了，对吧？
Like, if you're driving your car and like you need to put gas in before you get to three quarters, right?
所以跑马拉松的人会频繁补给，因为身体太依赖这种安全感和可预测性——它需要确信自己有足够的能量撑下去。
There's a lot of quote unquote pit stops because it's such a sensitive mechanism that it wants that security and predictability and that assurance that we have enough to at least like survive.
这一点我们也得时刻记住，史蒂夫你刚才提到的大脑做微预测，说的就是这个。
And that's the thing we have to always think about too and Steve you were talking about the micro predictions the brain makes is that is it.
人类天性里还有一条：我们特别喜欢可预测的环境。
Another component of human nature is we love predictive capacity.
为什么呢？
Why?
因为它带来了稳定感。
Because it creates stability.
所以我们每个人，从毫秒级的微观层面，到几周、几个月、甚至几年的宏观层面，都在不断做预测。
So we are all we are predicting machines at a micro nanosecond level and also at a macro weeks, month, years level.
对吧？
Right?
因此，任何能给我们这种预测稳定性的做法，都是大自然所认可并鼓励我们去做的。
And so anything that gives us this predictive stability is something that mother nature validates and wants us to do.
所以，作为运动员和教练，我们的任务从来不是对抗大自然。
So our job, right, as athletes and coaches is never to fight mother nature.
而是去理解她。
It's always to understand her.
只要我们理解了她，就能与她合作；如果我们不理解她，或者忽视她，硬要跟她对着干，那注定会失败。
And if we understand her, we can then work with her versus when we don't understand her or ignore her and work against her, we will always lose.
只要我们试图违背大自然，就一定会输。
We will always lose when we try to go up against Mother Nature.
没关系。
Does not matter.
你知道吗，这正是我觉得理解生理机制特别重要的原因。
And you know, this is why I think understanding the physiology is really important.
比如说到顺应自然这件事，我们从来就没有一条固定的路径或方式。
So for example, on the mother nature thing, well, we never have one path or one route.
这一点同样适用于营养供给这个问题。
And this even applies to this problem of fueling.
是的，没错。
Oh, yeah.
我们刚才还在网上讨论这个。
We're just talking about this online.
对。
Yes.
没错。
Yeah.
研究表明，如果你混合不同类型的糖，比如果糖和葡萄糖之类的，它们各自有不同的限制因素或屏障，会减缓吸收速度。
Research shows that, like, if you mix your sugar types, such as, like, fructose and glucose or whatever have you, is that they have different limiting factors or barriers that kind of slow them down.
如果你在饮料里混合多种糖类，或者喝的饮料本身就含有不同糖的组合，身体就能吸收更多糖分，因为它们通过略有不同的机制被分解和利用。
And if you mix them together in your drink or have a drink that's mixed with different sugar types, what happens is you're able to get more into the gut and be processed because they go through slightly different mechanisms of breakdown and fueling and all that stuff to utilize it.
所以这也是为什么饮料的类型、能量胶的成分，或者糖的来源往往很重要的另一个例子。
So this is another example that is great of like, well, this is why the type of drink often matters, or the type of gel often matters, or the source of your sugar matters.
因为你可以利用这些生物学上的巧妙设计，确保身体有多种途径来获取所需的能量。
Because, again, you can kind of take advantage of these kind of, we'll say, well functioning quirks of biology make sure that we have multiple paths towards getting the fuel that we need.
没错，这正是为什么巧克力牛奶被当作很好的恢复饮品，对吧？
Yeah, no, it's why chocolate milk is such a good quote unquote recovery aid, right?
因为它同时含有蔗糖和果糖，还有脂肪、蛋白质这些营养成分，对吧？
Because it has both sucrose and fructose in it, as well as like fat and protein and macros, right?
这样一来，能量补充的速度就能快得多。
But that allows this replenishment to happen much more rapidly.
所以像Morton之类的运动饮料，之所以会混合多种糖类，就是为了加快这个过程。
And that's why some of the like, you know, things like drinks out there like Morton or whatever have this combination of different sugar profiles is to accelerate that.
确实如此。
That also yeah.
我们得记住，大自然特别喜欢冗余，也偏爱多样性、适应性和灵活性。
We have to remember like mother nature, loves redundancies and she loves, you know, variability or adaptability, you know, or flexibility, right?
所以它会给我们提供多种途径来达成目标，我们虽然可以选择单一方式，但如果把它们结合起来，效果就会成倍提升。
So she's going to give us multiple ways to get things done and we can just go one direction, but if we combine them, that combination then amplifies.
因此，当我们理解了科学背后的原理，那些实用的经验法则就显得尤为重要了，比如喝杯牛奶，这真的很有道理。
And so that's always the thing is when we understand science and what it's telling us, then, you know, heuristics that, like, work are important like this, yeah, you know, have a glass of milk, right?
这么说确实很有道理。
Like, this actually makes a lot of sense.
牛奶并不是洪水猛兽。
Milk's not the devil.
它没什么坏处。
It's not bad.
当然，有些人确实不适合喝，这我明白。
I mean, obviously some people, some people it is.
乳糖不耐受我懂，但也有它的价值。
Lactose intolerance, get it, but can be valuable.
确实如此，这正是为什么我们得重新理解生理学和科学原理，它们能帮我们找准方向。
That is true, that is true and I think this is why it's super important to understand again the physiology and the science etc because they can point you in the right direction on these things.
好的，还有另一点，没错，你讲吧。
Okay, so other thing, oh, yep, no go for it.
接下来要说的是，按摩疗法的重要性怎么强调都不为过。
Right, so then the next thing is the importance of massage therapy cannot relate the importance of this enough.
它常常被忽视，被人当成奢侈品，但如果你在为马拉松训练，不管你跑得多快、在哪个起跑区，我都无所谓。
It's often very much overlooked and seen as a luxury, but if you're training for a marathon I really don't care how good quote unquote you are in terms of how fast you are, what corral you're in, whatever.
只要你长期进行长跑、高强度训练、大量里程，甚至包括速度或力量训练，定期按摩简直就是改变游戏规则的关键。
If you're subjecting your body to this regular habitual breakdown of long runs, long workouts, mileage, even speed or strength work, regular massage is a freaking game changer.
我总想起弗拉基米尔·昆茨的例子，这个故事是来自休斯顿大学的艾尔·劳伦斯讲的，他是澳大利亚10公里校纪录保持者，而布莱恩·布拉扎——史蒂夫·马格纳的教练——多年前提到过。
And I always go back to the Vladimir Kunz example who was actually, it was a story relayed by Al Lawrence, University of Houston, 10 ks school record holder fame from Australia that Brian Brazza, Steve Magna's coach runner, broke many years, several years ago.
他说，我当时在观察并和弗拉基米尔·昆茨的按摩师聊天。
He said, Yeah, I was observing and talking to Vladimir Kunz's masseur.
他的按摩师说，是的。
And his masseur said, yeah.
弗拉基米尔·昆茨每天训练两次，高强度的那种。
Vladimir Kuntz would train twice a day, quote unquote, high intensity.
对吧？
Right?
间歇性训练。
Flux training.
那他每次训练之后做什么？
And what did he do after each training?
每次训练完他都会做一次按摩。
He would get a massage after each training session.
这个人一天练两次，也就做了两次按摩。
So this guy was getting two training sessions in a day with two massage sessions in a day.
可我们还在那儿讨论论文里的科学依据，说按摩这事儿科学上还没法充分验证，但谁都清楚，按摩是个特别宝贵的手段，真的管用。
And yet we're out here saying the science in the paper, this is one thing where the science has not had the capacity to really inspect what's going on to validate, but everyone knows massage is an invaluable tool and works.
所以按摩，你必须做。
So massage, you gotta get it.
对，这真的特别有意思。
Yeah, this is this is fascinating.
你知道吗？我见过的最有趣的相关研究，有一部分是挪威顶级五公里跑者马里乌斯·巴肯做的。他曾在美国内布拉斯加的约克高中待过，跑出过13分多的成绩，后来直接启发了挪威因格布里特森的训练体系。
You know, some of the most interesting work I've ever seen on this was done in part by Marius Bakken, who was the world class Norwegian five k runner who spent some time at York High School, actually, The US, who ran 13 o something and then really inspired the Norwegian Ingerbritsen training model.
可以说，他们的训练理念就是从他这儿来的。
Like, he was the one where their foundation came from.
那是很多年前的事了，当时有一项有意思的研究，他提到按摩能改变肌肉的紧张状态。
And this was years ago, and there was some interesting research where he essentially said, you know, massage changes the tension in the muscle.
我们通常觉得肌肉紧张要么是坏事，要么是好事，但我是这么想的：你有没有在比赛前感觉，哎，状态正好？
And we often think of, like, tension in the muscle as maybe bad or good or whatever have you, but the way I like to think of it is, have you ever shown up to a race and you're like, okay.
我休息好了。
I'm rested.
我休息好了。
I'm rested.
然后你就觉得整个人提不起劲。
And then you just feel flat.
对吧？
Right?
你心里直犯嘀咕：这怎么回事啊？
You're just like, what the heck, man?
感觉身体完全没反应。
I'm getting, like, no responsiveness.
就像陷在地里一样。
I feel like I'm sinking into the ground.
这是因为肌肉张力太低了，缺乏应有的弹性，所以没法正常发挥。
That's because your muscle tension is so low that there's no kind of, tension elasticity in in it, so it doesn't function properly.
但有些比赛你一到现场，就觉得脚下一弹一弹的。
And then other races, you show up and you're like, I'm springing off the ground.
状态特别好。
I feel great.
这感觉太棒了。
Like, this is awesome.
这是因为你的肌肉张力恰到好处。
That's because your tension is optimal.
我觉得马拉松特别能说明这个问题，因为我们训练量太大了，跑的距离太长，跑得太久，身体都被磨垮了，整个人都提不起劲来。
And this is where I think with the the marathon, especially is this plays in a big part is because we do so much volume, so much mileage, so much long stuff that really beats the hell out of us and makes us feel really flat.
要长期应对这种情况，其中一个办法就是按摩，它能帮你从那种状态里恢复过来。
And one of the ways we could deal with that, you know, consistently over the long term is massage, which brings us up out of that state.
对，还能让你的肌肉感觉更轻盈、更有弹性，诸如此类，效果真的很明显。
Right, and puts us in a state where a Guillain Barre muscles feel a little bit more springy, responsive, etcetera, etcetera, and that makes a big difference.
所以，这方面其实已经开始有一些科学依据了，但我认为特别重要，因为你高强度训练时，身体其实被折腾得够呛，必须得有个办法让你缓过来，尤其是肌肉，得让它恢复过来，你才能状态更好。
So again, there's an inkling of science starting to go in this area, but I think it's really important because, like, at the highest level, you're beating the crap out of your body, and you need something to bring it out of that, especially the muscles to bring it out of that so that you are in a better spot.
而且我也很高兴你提到肌肉张力这个问题。
And also too, I mean, I'm glad you brought up muscle tension.
比如说腘绳肌，它在步态周期中负责传递和传导力量，稳定性也很关键，我们常常以为肌肉紧就是短了、没法伸展放松，那才是问题。
You know, when we look at things like say the hamstring, right, and the importance that muscle has in like transferring conducting force in the gait cycle instability, we often think, oh, when a muscle's tight in terms of it's shortened and it can't expand and loosen that that's the bad thing.
我们确实需要拉伸那些紧绷的肌肉，百分之百要拉。
We need to stretch tight muscles and true 100%.
但当你观察像双交叉综合征或者长期骨盆前倾这类问题时，其实骨盆会向前倾，身体前倾，这就形成了大家说的‘鸭屁股’。但问题是，这种前倾会拉长腘绳肌。
But when you look at that kind of like double cross syndrome or the chronic anterior pelvic tilt that people have, what happens here right is if we look at the pelvis, the pelvis is then tilted anteriorly, right, dumps forward, so you get this duck butt as they call it, but what happens is that tilting stretches the hamstrings.
为什么呢？
Why?
因为腘绳肌附着在骨盆后侧的坐骨结节上，当骨盆前倾时，坐骨结节会被抬高，导致腘绳肌长期处于过度拉伸的状态。同时，腹部直肌在前面也被拉长，所以从肋骨下方到耻骨或生殖器区域，看起来整个人的躯干特别长，对吧？
Because the hamstrings insert on the ischial tuberosity of the pelvis on the back side and that tilting forward of the pelvic spine elevates, lifts up that ischial tuberosity on the back side, so now the hamstrings in a chronically over stretched state, over lengthened state, along with the rectus abdominis on the front side, It looks like people have a really long torso from below the rib cage, you know, down towards their pubis bone or genital area, right?
这样一来，你有两个本来就被拉得太长的肌肉，却还要指望它们在脚接触地面时提供稳定支撑。
And so this is now you have two things that are overstretched that you're asking to be stabilizers when you're in contact with the ground.
这可不行。
That's not good.
这绝对不行。
That's not good at all.
很多时候，这种过度拉伸其实是其他部位太紧造成的。
And so a lot of times that over stretching is a product of then other things being over tightened, right?
所以前倾骨盆会让髋屈肌群过度紧张，你需要缓解这种压力，特别是股直肌和髂腰肌这些地方。
So the hip flexors are over tightened with that anterior pelvic tilt so you need relief from that type of tension, the rec fem and also the psoas and what have you.
这从来都不是非此即彼的问题，关键是要找到最平衡的状态。
So it's really important like it's never about either or, it's always about optimal.
一旦身体偏离了这种理想状态，生活就会变得特别吃力。
And when things are out of that optimal range, life gets real tough.
是的，确实如此。
Yes, that's very true.
这个说法很到位。
That's a good way to put it.
按摩就是一种特别有效的方式，可以帮助缓解这个问题。
So massage is one of those great things that you can do to take care of that.
我还想补充一点，看起来是小事，但其实影响很大，那就是聪明地分配体力，合理配速。
The one thing that I'd also add in here, which I'm going call it a little thing, but I think it adds up, is intelligent racing or pacing.
这可是关键，因为马拉松完全取决于你如何把握自己的极限，一旦跑过了头，就很容易彻底崩溃。
So this can be a deal breaker because the marathon is all about riding that line of what you're capable of, And if you go too far in that in the wrong direction, this is where you risk that that kind of blow up.
我觉得，拥有自我觉察能力，找到适合自己的配速，再加上现在我们知道，在马拉松比赛中，合理利用跟跑、跑最短路线这些细节，加起来对26.2英里的表现影响巨大。
And I think having the self awareness to understand and find your right pacing and then more so nowadays, we know in races, especially the benefits of of drafting and then other things like running tangents, etcetera, over a 26.2 miles, all of that stuff adds up a ton.
所以，你越能精准掌握配速、跑最短路线，懂得在什么时候、怎么最佳地利用跟跑，就越能理解像破两小时这样的目标为什么能成功。
So the more you can dial in your ability to pace, run tangents, figure out how and when to optimally position yourself for drafting, think the sub two hour, you know, projects and why those worked.
对吧？
Right?
你越能关注这些小细节，并把它们做到位，作为运动员的表现就会越出色。
Like, the more you can look at those little things and dial those in, the better you are going to be as an athlete.
我觉得你之前提到的德斯·林登就是个很好的例子，她职业生涯的成功就在于一直
And I think Des Linden, who you mentioned earlier, is a great example of this, is she made a career out of being just
像节拍器一样稳定。
A metronome.
是的。
Yeah.
像节拍器一样稳定。
A metronome.
所以她能保持节奏，这让她在很多比赛中名次都高于那些 arguably 拥有更强耐力天赋的选手，比如谢琳·弗拉纳根——因为她总能发挥出当天自己的真实水平，不管别人跑得怎么样。
So in tune, which allowed her to place higher than in many races than athletes who, you know, I think inarguably, maybe like a Chelaine Flanagan, had more quote unquote talent over the distance because she was going to execute what she was capable of on that day regardless of what anybody else did.
是的。
Yeah.
说到‘节拍器’这个概念，很多人误以为必须全程保持固定配速，但其实适度的波动反而更有效，只要整体波动不要太大就行。
The concept of the metronome, I think it's misappropriated as you need to be at this pace all the time, when actually like a little bit of fluctuation has been shown to be pretty solid, but as long as the pulse and fluctuation isn't too highly variable.
那这到底意味着什么？
So what does this mean?
当我们观察人体时，会发现一些叫作‘节律’的东西，这些节律其实是关节之间的协同运动，非常有意思。
Well when we look at the body there are certain things called rhythms and these rhythms are actually like joint coupling rhythms that are very interesting.
比如股骨和骨盆会形成一种协同节律，这种配合能促进髋关节的伸展，对跑步效率特别关键。
Like the femur and pelvis have a rhythm together and if they couple it creates this rhythm of extension in the hip which is really valuable.
我们常说的频率或者步频，本质上也是一种节律。当身体适应了这种节奏，力量的传递就会像粒子和波一样自然流畅。
Look at this time and time again frequency as we call it or cadence is actually just a rhythm If your body gets in tune with this kind of rhythm because force, expression is all can be particles and waves.
这已经涉及物理层面了，我们就不深究了，但简单说，节拍器式的跑法能帮助全身形成这种协调节律，允许每英里有五到十秒的浮动范围——比如你目标是六分钟配速，那这一英里跑六分零五秒、五分五十五秒，都是可以接受的。
So this gets in the physics of things and we won't go down that rabbit hole, but essentially the metronome style of running allows this global body rhythm and within this tolerance of this fluctuation of maybe like five-ten seconds per mile, so like you know if you're running six minute pace for one mile you can go and run six zero five or five fifty five or what have you.
这些都只是假设，但在营养和恢复方面，我们希望让组织得到充分负荷，所以需要一定的关节活动范围，但同时也要适当放松，避免过度消耗。
Mean these are just hypotheticals but being able to fluctuate too also again when we think about nutrition and nourishment is we want to get loading in the tissues so we want a little bit bigger joint range of motion but then we also want to back off so we don't overdo it.
所以你可以在不同配速之间灵活调整。
So you can pulsate quite well in between paces.
没必要非得全程保持六分钟一公里的配速，不管怎样都死撑。
You don't have to say I need to run six minute pace the entire way no matter what.
其实这并不是最佳策略，但只要在很小的范围内波动，还是可以的。
That actually is not the best strategy but within a very narrow tolerance it is.
这样做的结果是，我们能更好地保存体力，减少消耗，把我说的‘紧急警报’尽量往后推，一推再推。
So by doing this, what ends up happening is we're able to again reserve this energy, reserve expenditure, reserve the what I call the oh shit alarm to go off later and later and later.
超级跑鞋在这方面也有帮助，这就是为什么现在大家能跑得越来越快。
Super shoes also help with this too, and that's why we're seeing people being able to run faster and faster and faster.
我们多次提到，运动员撞墙时那种断崖式下滑正在越来越晚出现，最后几公里的减速幅度也没那么剧烈，不像以前那样突然，这非常关键。
We've talked about many times the the the exponential, like, cliff that people fall off when they hit the wall is coming later and later and later so the rate of deceleration is not quite as abrupt and not quite as accelerative in the final miles as it would be without them, which is a very valuable thing.
这里的情况也是一样。
But same situation here.
意思是，只要你能理解自己身体的节奏，又不因为一开始跑得太快而过度兴奋，哪怕你有十足的体力，
It's saying, alright If you can understand your body's rhythm and then stay disciplined by not getting quote unquote too excited by going out too fast beyond the scope of that, even though
对，
Right.
前10英里你明明有使不完的劲儿，但克制住不冲太快，反而为后半程打下成功的基础。
You got all the energy in the world, coach, in the first 10 miles, you're setting yourself up for success later.
所以人们才说，马拉松是场需要动脑筋的运动。
So that's why they say the marathon is a thinking man or woman's game.
这是一场考验耐心的比赛。
It's a patient game.
后面变数很多，越早保持克制，越能在最后阶段收获回报，就像那些多次在终点前爆发的选手一样。
A lot can happen, and that's where you have to be disciplined early to reap the fruits and benefits, like say a dead lizen has done multiple times late.
没错，这个细节很到位——不是非要匀速，而是跟着身体当时的状态走。
Yes, think that's a great nuance there, is it's not necessarily being dead even, but it's like going with what your body is giving you at that moment.
明白。
Yeah.
如果我们这么做，情况就会好很多。
And if we do that, we're gonna be in a much better position.
对，关键就在于节奏。
Yeah, it's all about rhythm.
没错。
It is.
确实如此。
It really is.
马拉松就是这样。
The marathon.
你知道还有谁也常这么说，尤其是关于马拉松的吗？
You know who else used to say that about every especially the marathon?
汤姆·莱曼。
Tom to let's man.
没错。
Mhmm.
他总说，你得感受到节奏。
He'd be like he'd be like, you gotta feel the rhythm.
如果你感受不到节奏，我真不知道你在这儿干嘛。
If you don't feel the rhythm, I don't know what you're doing out here.
你懂的。
You know?
这说的就是这么回事。
And and that's that's what it is.
事情本来就是这样的。
That's how it how it goes.
所以呢，
So That's
现在科技这么发达，这也是个难点。
the hard part too with all the tech available to us.
我们容易变得太抽象，忘了节奏，只盯着手表上的数字当反馈，好像非得达到某个目标才行，而不是说：这就是我的节奏。像弗兰克·肖特那样，他遇到状态差的时候，节奏就乱了，但那其实只是波动——他会稍微放慢一点，保存体力，有时候还喝点没气的可乐，那时候流行这个，其实挺聪明的，有咖啡因，也有糖分。
We start to abstract and forget about the rhythm because we're looking at this time on this watch as a feedback mechanism, and now it's a task you have to hit versus saying look this is my rhythm now and you like Frank Shorter he's like you'd run into bad patches right where the rhythm was off and like oh yeah I'd run into bad patches but that was actually a fluctuation Like he'd slow down a little bit, reserve his energy, maybe take a deflated Coca Cola, as was a practice at the time which was really smart caffeine, sugar.
然后你一拐弯，突然间体力就又回来了，节奏也找回了，速度也跟着提上去。
And then he's like then you turn a corner and all of a sudden your energy would perk back up and you get back in your rhythm and you speed back up.
对吧？
Right?
他们当时说的其实就是这个意思，因为那会儿我们就只有这种表达方式。
And that's really what they were talking about with that language because that was the best language we had in that era.
大家都心照不宣地懂这个道理，但现在我们反而忘了，只盯着手表上的时间看。
And everyone kind of implicitly understood that, but now we've kind of forgotten that because we're like, what does the time on the watch say?
或者盯着GPS显示的数据。
Or what does the, you know, GPS say?
我们好像非得死磕在GPS和配速上不可。
We must all die on the cross to the GPS and the the the pace.
我当时就想，要是真有那么简单就好了。
I was like, I wish it were that simple.
是啊，要是真像那样直截了当，生活就轻松多了，对吧？
Yes, life would be a lot easier if it was that straightforward, right?
是啊，确实如此。
Yeah, well, it's true.
还有，史蒂夫，我们得回头聊聊营养问题，特别是跑步前后的饮食安排。
And I think one thing we got to circle back on nutrition, Steve, is also touch on pre and post run workout nutrition.
这很关键，因为我们不会给你具体的饮食建议，但你得明白，进行长跑或训练前，身体必须有足够的营养，才能让各项生理机制正常运作。
That's a key thing because, like, you know, we're not gonna give you specific nutrition advice, so to speak, but to understand that you need to go in to a long run or a session with adequate nutrition for delivery mechanisms to do their job.
而且同样重要、甚至很多人忽略的是，营养不仅限于运动后那所谓的‘黄金窗口期’，而是之后更长的时间段——我们知道，这个恢复期甚至能持续四天，也就是九十六小时。因为体内有各种酶和生化反应在持续进行，如果我们能通过合理的宏量和微量营养摄入，也就是高营养密度的食物，来支持这些过程，身体的修复和重建效果就会更好。
But also so important and probably the biggest thing I think people forget about is adequate nutrition, not just in the quote unquote magical window right after you do something, but the period of time prolonged after that, within that, even up to like we know like four days, like ninety six hours, right, because you have all these different enzymes, enzymatic expressions and things that are happening and if we can enhance all that stuff and with the proper amount of like macronutrition and micronutrition, what we call high nutrient loads, your body then rebuilds and repairs better.
我们没法加速恢复过程。
We can't speed up recovery too.
这才是关键。
That's the key thing.
别忘了这一点。
Gotta remember.
根本不存在什么‘加速恢复’这回事，对吧？
There's no such thing as speeding up recovery from something, right?
我们只能让恢复得更深入。
We can only enhance the depth of recovery.
对。
Yeah.
我觉得这里其实很简单：首先，几十年的研究早就告诉我们，跑马拉松之前一定要把能量补足。
So I think here it's it's pretty simple is that number one is we know from decades of research, like, you gotta make sure the fuel is topped up going topped off going into the marathon.
完全补满。
Full time.
没错。
Mhmm.
以前的传统做法是碳水化合物加载，也就是先耗尽再猛吃。
Old school way was was the the the carb loading, which essentially was deplete and then eat a ton.
我们现在知道，这方法依然有效。
What we now know is that still works.
我们现在也明白，如果你训练量很大，其实早就处于能量不足的状态了。
What we now know is if you're training at a high volume, you were already depleted.
对。
Yes.
所以这里业余选手和专业选手、或者高水平训练者之间的建议差异就在于：高水平训练者通常已经处于能量耗尽的状态。
So this is where advice differs for often for amateurs and professionals or people training at a high level is the high level where we've already we're already in a depleted state.
所以我们只需要开始大量摄入碳水化合物，把能量补满就行。
So we can just start consuming lots of carbs, etc, top things off.
但如果你是业余选手，平时训练不多，身体还没耗尽，那还是有一些证据表明，先稍微耗尽一下再进行碳水化合物的超量补充，可能会更有帮助。
If not, if you're an amateur who hasn't trained much and you're not depleted, then still there's some evidence that shows that you might benefit from a little depletion before going into kind of super compensating with the carbohydrate load.
更重要的是恢复期的营养，这不仅指马拉松之后，也包括高强度训练后的恢复——不仅要补充碳水，还要意识到恢复所需的时间。比如你完成了一场12英里、以马拉松配速进行的长距离模拟跑，你以为一天就能完全恢复，其实没那么简单。
And then I think more importantly is the post recovery, which often includes, not just after the marathon, but after the hard training sessions, is not only refueling in terms of carbohydrates, but recognizing the timeframes that even after a long, you know, let's say simulation run where you're doing 12 miles or whatever, the work at at marathon pace, whatever it is with the long run, Like, it's not just you're refueled after one day.
这需要时间。
There's a it takes time.
所以你要聪明地确保自己持续补充能量。
So that's where you wanna be very intelligent on making sure you're fueling up.
而且别刚结束这种长跑，就马上再安排另一场高强度长跑，那样只会不断耗尽身体，直到彻底垮掉。
So and not, again, going in another hard long session too quickly after that, because you're just gonna kinda deplete, deplete, deplete until you're really depleted.
还有另一件很重要的事，不只是在马拉松或高强度长训后尽快补充碳水，还得搭配能支持肌肉、肌腱等组织修复的营养素，比如蛋白质，这些都很关键，能启动修复过程。
And the the other thing that really matters is it's not just carbohydrate relatively quickly after a marathon or after hard long sessions through the marathon, it's making sure you accompany that with the stuff that supports muscles, tendons, etcetera, which is protein and all of that good stuff, starts that repair process.
胶原蛋白和维生素C。
Collagen and vitamin C.
维生素C作为多种营养素在体内发挥作用的结合剂，重要性怎么强调都不为过。
I cannot tell you how important vitamin C is as a binding agent to so many different nutrients and their efficacy in our tissue in our body to be used.
维生素C真的非常关键。
Means vitamin C is so critical.
顺便说一下胶原蛋白的事，医生。
Just touching on the collagen, Doctor.
基思·巴尔做过很多相关研究，表明在运动前一到一个半小时，把胶原蛋白和维生素C一起补充，才能让肌腱和韧带获得营养——因为这些组织靠的是机械负荷来吸收养分，而不是血液输送，它们本身没有血管。
Keith Barr has a lot of really good research on this that shows collagen mixed with vitamin C as a supplement taken before you go do loading about an hour ninety minutes because that's the only way your tendons and ligaments can get fuel is through load, So you know expression in the joint capsules and tissues of getting the fluids in and getting the fluids out because they're avascular, you can't get through the bloodstream.
所以，哪怕是散步，也能给关节囊和组织带来适当的负荷，帮助液体流入流出。如果你在运动前通过补充剂或天然食物摄入胶原蛋白和维生素C，效果会更好。很多人以为修复只发生在运动后，只靠血液供应，只关注肌肉，其实不然。这也是为什么顶尖运动员的训练计划里，跑完长距离后，下午通常会去散步。
So this is why again a walk even is good loading on the joint tissue capsules but with that collagen and vitamin C mixture whether it be supplement, it be through organic food mechanisms before and that's where again a lot of people think it's only an after and it's only vascular and it's only the muscle tissue that we need to repair which is part of the game, but again that's why you'll see the a lot like elite trainings athletes and their training programs in the marathon, they'll go for like a long run or something and then in the afternoon they'll go for a walk.
你可能会问，他们为什么还要去散步？
You're like, why did they go for a walk?
这也就是为什么营养输送这么重要，因为即使只是散步，也属于第一区心率，能通过血液把营养输送到血管组织，同时也能通过关节活动促进非血管性的营养输送。
This is one reason is nutrient delivery because even going for a walk is considered zone one, so you're getting that nutrient delivery vascularly through the bloodstream to the vascular tissues and then you're also getting nutrient delivery avascularly through the joint movement tissue.
所以别以为跑完长距离就完事了，然后一整天坐着不动，要知道久坐不动本身就是一种慢性病，必须得改。
So it isn't just go do your long run workout and then sit down and don't move all day because we know like immobility, right, sitting is a chronic disease that we need to rectify.
研究已经表明，哪怕你锻炼了一两个小时，但之后坐上八个小时，那些锻炼的益处基本就白费了。
Even though the research has come out shows you can work out for an hour or two hours, but if you go sit for eight hours, you basically negated the benefit of it.
还有一点特别值得重视。
The the really important thing to consider as well.
确实如此。
Absolutely.
这些观点都非常到位。
Those are some great points.
我很推崇基思·巴尔关于肌腱和胶原蛋白的研究。
I love Keith Barr's research on the tendons in college.
天哪。
My goodness.
好的。
Alright.
太棒了。
So cool.
能活在这个时代真好。
So cool of a time to be alive.
对。
Yes.
明白了。
All right.
就是这样。
So there you go.
有些小事看似不起眼，却能带来巨大影响。
There's a couple small things, little things that make a big difference.
力量训练、短跑、补充能量、控制节奏、按摩，还有运动前后的营养搭配。
Strength training, sprinting, fueling, pacing, massage, nutrition before and after.
在马拉松这样的比赛中，任何细节都可能出问题，而这些正是关键所在。
And these are the things that often in a race like the marathon where anything and everything can go wrong.
这些小细节往往就是成败的关键。
These often are the difference makers.
建议你认真考虑这些因素，看看怎么把它们融入自己的训练，或者你所指导的运动员的训练中。
So take them into consideration, see how you can implement them into your training or the training of your athletes that you coach.
如果你想继续聊这个话题，或者想更深入了解这些理念、研究和实际应用，我们每天在Scarlet俱乐部里都会讨论这些内容，真的每天都聊。
And to keep this conversation going or to hear more in-depth about what all these different ideas are, studies are, or applications, more practical applications are, we talk about this stuff literally every day in the Scarlet Clubhouse, literally every day.
如果你有什么疑问，其实大家在俱乐部里经常问我和Steve：‘你们在某一期提过这个，能再详细说说吗？’
So if you have a question about it, I mean people are asking Steve and I questions in the clubhouse, hey you mentioned this in episode whatever, Can you expand on a little bit more?
你们提到过这个。
Hey, you talked about this.
能再展开讲讲吗？
Can you expand on it a little bit more?
能再深入聊聊这个吗？
Or can you go on that?
我们就在这里做这些事。
That's where we do it.
如果你有这些问题，那就加入学者计划吧。
So if you have those questions, join the scholar program.
进俱乐部来吧。
Get in the clubhouse.
现在加入正好，首月立减十美元。
Never been a better time than now for $10 off your first month.
优惠到2022年10月31日截止，之后就没这个价了。
Good until 10/31/2022, and then the deal ends, folks.
真不知道你还在等什么。
So I don't know why you're waiting.
现在就是最好的时机。
This is the time to do it.
赶紧加入吧。
Get on board.
好了，各位。
Alright, everybody.
再次感谢收听。
Thanks again for listening.
非常感谢你们的支持，祝你们跑步和执教一切顺利。
We appreciate you, and best of luck in your running and coaching.
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