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一项针对十一万多名马拉松跑者的研究发现，成绩最好的人并不是练得最苦的。
A study of a 119,000 marathon runners found the fastest finishers weren't training harder.
他们反而经常跑得更轻松，而那些忽视这一点的人，花了十六周训练一场其实已经输掉的比赛。
They were running easier more often, and the runners who ignored that spent sixteen weeks training for a race they'd already lost.
你正在收听《跑向巅峰》，这档专为希望跑得更快、保持健康、真正享受跑步过程的跑者打造的播客。
You're listening to Run to the Top, the podcast for runners who wanna get faster, stay healthy, and actually enjoy the process.
我们开始吧。
Let's get into it.
大家好，跑友们，欢迎回到《跑向巅峰》。
Hello, Runners, and welcome back to Run to the Top.
好久没跟大家见面了。
It has been a minute.
准确说，是很久很久了。
Okay, more than a minute.
如果你是老听众，谢谢你一直陪着我们。
If you're a longtime listener, thank you for sticking around.
如果你是新来的，那现在加入再合适不过了。
And if you're brand new, you picked a great time to jump in.
我是莎拉，接下来会和RunnersConnect的创始人杰夫·戈德特教练一起主持这档节目。
I'm Sara, and I'm gonna be co hosting the show alongside the founder of RunnersConnect, Coach Jeff Goddett.
我们换了新形式，新增了几个板块，今天第一个话题，简直是为所有准备秋季马拉松的跑者量身定做的。
We've got a new format, some new segments, and today we're starting with a topic that could not be more perfectly timed for anyone gearing up for a fall marathon.
我们会讲清楚‘轻松配速’到底是什么意思，用具体数据来说明，为什么放慢速度反而能打造更强的耐力，还有那11万多名跑者的数据揭示了顶尖马拉松选手究竟是怎么安排训练的。
We're gonna cover what easy pace actually means like with real numbers, why slowing down builds a bigger engine than speeding up, and the data from over 119,000 runners that shows exactly how the fastest marathoners distribute their training.
嗨，莎拉。
Hey, Sara.
是的。
Yeah.
能回来真好。
It's good to be back.
我猜大家可能都在好奇，我们去哪儿了。
I think people are probably wondering where we went.
是的。
Yeah.
我的意思是，都快一年了。
I mean, it's been about a year.
对吧？
Right?
这么长时间不发声，确实有点久。
That's a long time to just go quiet.
确实如此。
It is.
说实话，我当时需要停下来歇一歇。
And, you know, the honest answer is I needed a step back.
既要打理RunnersConnect的教练业务，又要每周更新节目，总得有个取舍，而播客是我能暂时放一放、又不影响正在辅导的跑者们的那部分。
Between running the coaching side of RunnersConnect and putting out episodes every week, something had to give for a while, and the podcast was the thing I could set aside without affecting the athletes we're working with directly.
是的。
Yeah.
我觉得没人意识到每周做一期节目要花这么多功夫。
I don't think people realize how much work goes into a weekly show.
这远不止按个录制键那么简单。
It's it's a lot more than just hitting record.
确实如此。
It is.
我最想改的就是主持的形式。
And the biggest thing I wanted to change was the hosting format.
以前我们是轮流请不同的教练，每期换一个，根据话题匹配人选，结果协调时间、每期都要准备新人，简直乱成一团。
Before the break, we were doing rotating coaches, different coach every week, matching people to topics, and the logistics of that were brutal coordinating schedules, prepping a new person every episode.
花在筹备上的时间比做内容还多。
It was taking more time than the actual content.
是啊。
Yeah.
从听众的角度看，主持人每周换人，也很难建立起稳定的连接。
So and I think from the listener side, it's hard to build a connection with the hosts when the hosts keep changing every week.
没错，就是这样。
That's exactly it.
所以我决定找一个固定的搭档，每周能坐下来好好聊一聊的人。
So I knew I wanted one consistent cohost, someone I could just sit down with every week and have a real conversation.
我和莎拉通过教练工作认识很多年了。
And Sara and I have known each other for years through coaching.
我跟她丈夫以前是同一支队伍的职业运动员。
Her husband and I actually ran professionally together, same team.
莎拉当时是团队的助理教练，所以我们经常在一起。
And Sara was an assistant coach with the group, so we spent a lot of time around each other.
我们的训练理念和方法都一致，而且她住得近，安排时间根本不是问题。
We share the same training philosophy, same approach, and she lives nearby, which made the whole scheduling thing a non issue.
是的。
Yeah.
明白了。
Okay.
所以对于还不认识我的人，我先简单介绍一下自己。
So for people who don't know me, I should probably let me do the quick version.
我叫莎拉。
I'm Sara.
我在大学时跑D1级别，主攻中距离，八百米和一千五百米。
I ran D1 in college, middle distance, eight hundred and fifteen hundred.
大学毕业后，我通过我丈夫和杰夫所在的那支职业队，偶然进入了教练行业。
And after college, I kind of fell into coaching through the professional team my husband was on with Jeff.
我一开始帮着带职业选手，后来也开始给本地跑者做一对一指导，最后成了本地马拉松赛的正式教练。
I was helping with the elites, but I also started working with local runners who wanted individual coaching, ended up becoming the official coach of the local marathon.
那段时间，我把自己马拉松的成绩从3小时25分提升到了2小时47分，花了大概四年。
And during that time, I took my own marathon from three twenty five down to two forty seven over about four years.
所以我一边当教练，一边自己参赛，这种模式我一直保持到现在。
So, I was coaching and racing at the same time, which is kind of how I still operate.
我现在44岁了，每周还是训练40到45英里。
I'm 44 now, still training 40 to 45 miles a week.
我主要指导的是三十七岁到五十多岁的成年女跑者。
And I primarily coach masters women runners in their late thirties through fifties.
这正是这个模式能成功的关键原因之一。
And that's a huge part of why this works.
我们的听众大多在三十到六十五岁之间，都是有多年跑步经验的忠实跑者，而有两个固定的主持人，让我们能真正和听众建立起联系。
Our audience trends toward that thirty to sixty five age range, committed runners who've been at this for years, and having two consistent hosts means we can actually build something with our listeners.
推出新环节、增加互动、回溯往期内容，这些才可能实现。
New segments, more interaction, callbacks to previous episodes.
这些东西只有在固定的人每周都出现时才有效。
That stuff only works when the same people show up every week.
是的。
Yeah.
我自己也身处其中，我觉得这一点很重要。
And I'm right there in it myself, which I think matters.
上个星期四，我训练得特别差。
Like, I had a terrible workout last Thursday.
我每次比赛前还是会紧张。
I still get nervous before races.
我其实也在经历和听众们一样的事情，只是从教练的角度来看。
I'm dealing with the same stuff our listeners deal with just from the coaching side too.
对。
Yeah.
那现在节目到底是个什么样子？
So what's the like, what does the show actually look like now?
因为现在的形式和以前不一样了。
Because it is different from the old format.
我们每周还是深入探讨一个主题。
So we're still going deep on a single topic each week.
这一点没变。
That part stays.
不过我们加了几个固定的板块。
But we've added a couple recurring segments.
在主要内容之后，我们会做一个叫‘教练信箱’的环节，由莎拉带来一位运动员的真实案例，我们一起讨论该如何指导。
After the main content, we do something we're calling coaching inbox, where Sara brings a real situation from one of her athletes, and we work through the coaching decision together.
还有一个环节叫‘我之前搞错了’，我会分享一些过去相信但现在改变看法的训练观念。
And then there's what I got wrong, which is where I talk about something I used to believe about training that I've since changed my mind on.
这个环节我最喜欢，因为杰夫会直接承认自己以前错了。
That one's honestly my favorite because Jeff will just he'll straight up say he was wrong about something.
你很少听到教练这么坦率地承认错误。
And, like, you don't hear coaches do that very often.
我 coaching 已经十五年多了。
I mean, I've been coaching for over fifteen years.
如果说我从来没改变过对某些事情的看法，那是在骗人。
I'd be lying if I said I hadn't changed my thinking on some things.
我觉得跑者更欣赏真诚，而不是装作自己从一开始就知道一切。
And I think runners respect honesty more than someone pretending they had it figured out from day one.
没错。
For sure.
还有一件事值得了解一下，就是接下来几个月的训练计划。
The other thing worth knowing is the plan for the next few months.
我们这几期节目会围绕秋季马拉松的训练周期展开。
We're building the episodes around a fall marathon training arc.
如果你打算参加秋季的比赛——不管是芝加哥、纽约，还是海军陆战队马拉松，我们都会按你实际经历的顺序，一步步带你走完整个训练过程。
So if you're targeting a fall race, Chicago, New York, Marine Corps, whatever it is, we're gonna walk through the training cycle in roughly the order you'll experience it.
从基础阶段开始，现在六月底很多跑者都处在这一阶段，然后逐步过渡到长跑、节奏跑、补给策略、减量期，全都涵盖。
Starting with base building, which is where a lot of runners are right now in late June, and working through long runs, tempo work, fueling, taper, all of it.
所以整个训练是有明确顺序的。
So there's, like, a sequence to it.
如果你现在刚启动训练周期，完全可以跟着我们的节奏，一周一周地推进。
If you're starting a training cycle right now, you can kind of follow along week to week.
没错，这就是我们的初衷。
That's the idea.
我们从整个训练阶段中我认为最重要的一环开始。
And we're starting with what I think is the single most important piece of that entire training block.
因为如果你在基础训练的第一周就搞错了，接下来的十六周你都会很吃力。
Because if you get this wrong in week one of base building, you're fighting it for the next sixteen weeks.
轻松配速。
Easy pace.
轻松配速。
Easy pace.
很多跑者刚开始马拉松训练时，容易在轻松日跑得太快，大概十个人里有八个都会犯这个错。
The mistake that I'd say eight out of 10 runners make with their easy days when they start a marathon build.
每个训练周期我都能看到这种情况。
I see it every single training cycle.
每次有新跑者加入我们的项目，
A new athlete comes into our program.
我都会打开他们的训练记录，第一件事就是看他们轻松日的配速。
I pull up their training log, and the first thing I check is their easy day pace.
但几乎每次都太快了。
And it's almost always too fast.
我现在带的团队里也完全看到同样的情况。
I'm seeing the exact same thing with my group right now.
我这里有12位女性正在为秋季马拉松打基础，她们的热情特别高。
I've got 12 women base building for fall marathons, and the excitement is so high.
刚报完名，个个都干劲十足。
They just registered, they're fired up.
我得不断提醒她们：慢一点。
And I keep having to say, hey, slow down.
我们现在是在打基础。
We're laying the foundation right now.
这种兴奋感恰恰是问题的一部分，因为你有动力、状态好时，轻松跑起来会觉得太轻松了。
And that excitement is part of the problem because when you're motivated and you feel good, easy pace feels too easy.
感觉像是在浪费时间。
It feels like you're wasting time.
确实如此。
Totally.
好的。
Okay.
那我们就开始吧。
So let's get into it.
对。
Yeah.
我先说说为什么时机这么重要。
So let me start with why the timing matters.
如果你现在是六月底听到这段话，刚启动秋季马拉松的训练周期，或者马上就要开始，那现在就是确定轻松配速的关键窗口期。
If you're listening to this in late June and you just kicked off, fall marathon training cycle or you're about to this is the window where easy pace gets locked in.
因为在头两三周里，你轻松跑时默认的强度，会变成你的新常态。
Because whatever effort you default to on your easy days in the first two or three weeks, that becomes your normal.
你的身体会适应这个节奏。
Your body calibrates to it.
你的手表也会记录下来。
Your watch tracks it.
现在你有了一个错误的基准，但你根本没意识到它错了，因为感觉还挺舒服的。
And now you've got a baseline that's wrong, and you don't even know it's wrong because it feels comfortable.
棘手的地方在于，第一周跑在最大心率的78%到80%时，确实感觉很轻松，因为你还没累，身体状态还很好。
And the thing that's tricky is like in week one, running at 78 or 80% max heart rate does feel comfortable because you're fresh, you haven't accumulated any fatigue yet.
那在那个时候，你怎么能知道其实跑得太快了呢？
So it's like, how would you even know it's too fast at that point?
这正是问题所在。
That's exactly the trap.
第一周的时候，感觉一切都还好。
It feels fine in week one.
但到了第六周、第八周，你已经长期疲惫不堪，心里还纳闷：怎么搞成这样了？
And then by week six, week eight, you're chronically tired, and you're like, what happened?
答案是：什么都没发生。
And the answer is nothing happened.
你从头到尾，都在轻松日跑得太快了。
You were always running too fast on easy days.
你休息的时候根本感觉不到问题。
You just didn't feel it when you were rested.
那我们来明确一下。
So then let's define it.
我经常遇到一些跑者，他们自以为知道什么是轻松配速，但一看数据，才发现完全跑快了。
Because I think, like, I talk to runners all the time who think they know what easy pace is, and then when you actually look at the numbers, they're way off.
真正的轻松配速到底是什么意思？
What does easy pace actually mean?
好吧。
Okay.
具体来说，轻松配速应该是你当前5公里配速的55%到75%。
So the number is 55 to 75% of your current five k pace.
如果用心率来衡量，那就是最大心率的60%到70%。
Or if you're going by heart rate, 60 to 70% of your max heart rate.
我知道，刚听到这些数字时，你会觉得慢得离谱。
And I know those numbers sound slow when you first hear them.
我来用实际例子说明一下。
So let me put it in real terms.
如果你五公里跑24分钟，那大概每英里7分43秒。
If you run a twenty four minute five k, that's about a $7.43 per mile pace.
你的轻松跑配速应该在每英里9分到10分15秒之间。
Your easy range should be somewhere around nine woes to 10 more to 15 per mile.
这比你的五公里比赛配速每英里慢了两到三分钟。
That's two to three minutes per mile slower than your five k race pace.
慢两到三分钟。
Two to three minutes slower.
对。
Yeah.
我觉得很多人在这里就懵了，因为这么慢的感觉就像根本没在动。
I think that's where people's brains break a little bit because that feels like you're barely moving.
确实如此。
It does.
这其实才是正确的感受。
And that's actually like the correct feeling.
如果你的轻松跑感觉像在训练，那就跑太快了。
If your easy run feels like training, it's too fast.
这是我给跑者们的指导原则。
That's the rule I use with my runners.
轻松跑的感觉，应该是你能一直跑下去。
Easy running should feel like you could run forever.
在十级强度评分里，你的感受应该在1到3级，能完整地说出句子，中间不用停顿喘气。
RPE of one to three on a 10 scale, you should be able to speak in full sentences without pausing to breathe between phrases.
如果你说完一句话就得喘气，那就已经进入模糊地带了。
If you're gasping between sentences, you've drifted into the gray zone.
等等，我明白。
So, okay, wait.
所以，这是三种不同的判断方法。
So that's like three different ways to check it.
心率、说话测试和配速。
Heart rate, the talk test, and pace.
你会用这三种方法吗？
Do you use all three?
或者
Or
对的。
Yeah.
这正是我们在RunnersConnect所说的三项诊断标准。
So this is what we call the three test diagnostic at RunnersConnect.
心率要控制在最大心率的75%以下，最好在60%到70%之间。
Heart rate under 75% of max, ideally 60 to 70.
说话测试：能完整说句子，不喘不上气。
Talk test, full sentences, no gasping.
配速方面，比你当前5公里比赛配速每英里慢两到三分钟。
And pace check, two to three minutes per mile slower than current five k race pace.
理想情况下，这三项指标应该是一致的。
And ideally all three line up.
如果你的配速显示是轻松跑，但心率已经到了七十几百分比，那你就不是在轻松跑。
If your pace says easy, but your heart rate is in the high seventies, you're not easy.
如果心率显示是轻松跑，可你连完整的一句话都说不出来，那就出问题了。
If your heart rate says easy, but you can't finish a sentence, something's off.
你希望这三项指标都能达成一致。
You want all three to agree.
这说得通。
That makes sense.
我觉得谈话测试这一点，说实话，我也说不准。
And I think the talk test is the one that like, I don't know.
我的跑者们总是低估了自己应该能说多少话。
My runners always underestimate how much they should be able to talk.
他们觉得稍微喘点气没关系。
They think breathing a little heavy is fine.
但其实不是这样的。
And it's like, no.
你应该能跟我讲个完整的故事。
You should be able to tell me a story.
不是只说一句话，而是一个真正的故事。
Like, an actual story, not just a sentence.
没错。
Right.
而且，这部分心理上的感受是真实存在的。
And, you know, the psychological part of this is real.
轻松跑的时候，根本感觉不到在进步。
Easy pace doesn't feel productive.
这正是问题的关键。
And that's the whole issue.
跑完一次轻松跑，你会觉得自己什么都没做成。
You finish an easy run and you feel like you didn't do anything.
对于那些目标明确、属于A型性格的跑者来说——我们很多听众都是这样——这种感觉真的特别难受。
And for runners who are goal oriented and type a, which is like a lot of our audience, that feeling is really uncomfortable.
完全没错。
Oh, a 100%.
我也有同样的感受。
I feel that myself.
就拿我现在来说，每周基础训练跑40到45英里，有些日子的轻松跑，速度真的特别慢。
Like, even now, I'm doing 40 to 45 miles a week in base building, and some days, my easy runs are.
我的意思是，跑得特别慢，心里总会有个声音说：这样能有什么效果？
I mean, they're slow, and there's always this little voice that's like, this can't be doing anything.
但我知道其实有用。
But I know it is.
只是当时很难感受到它的作用，很难体会到那种积累。
It's just hard to feel it in the moment, to feel it in the
没错。
Exactly.
那种感觉和身体实际发生的变化之间的差距，正是问题的核心。
And that gap between how it feels and what it's actually doing inside your body is the whole problem.
因为轻松跑实际上在做一件非常重要的事。
Because what easy running is doing is actually really important.
让我来给你讲讲背后的生理机制。
So let me walk through the physiology.
对。
Yeah.
说吧。
Let's do it.
好。
Okay.
有四种特定的适应性变化，只在轻松配速下达到最佳效果，我是说真的达到峰值。
So there are four specific adaptations that peak at easy intensity, and I mean peak.
这些变化在这一强度区间效果最好，一旦提速，效果就会下降。
They happen best in this zone, and they drop off when you go harder.
首先是毛细血管的生长。
First is capillary development.
你的身体会在肌纤维周围长出新的毛细血管，这个过程在配速大约为5公里配速的60%到75%时达到最佳。
Your body builds new capillaries around your muscle fibers, and that process peaks at about 60 to 75 of five k pace.
毛细血管越多，氧气输送到工作肌肉的速度就越快。
More capillaries means faster oxygen delivery to the working muscles.
其次是线粒体密度，这一点特别关键。
Second is mitochondrial density, and this one is huge.
1967年哈洛斯的研究，还有80年代初达德利的成果都显示，线粒体的发育在持续90分钟以上、以最大摄氧量50%到75%的强度下达到顶峰。
The research from Halose in 1967 and then Dudley in the early eighties showed that mitochondrial development peaks at 50 to 75 of v o two max sustained for ninety minutes or more.
线粒体是肌肉细胞里把燃料转化成能量的引擎。
Mitochondria are the engines inside your muscle cells that convert fuel to energy.
线粒体越多，有氧能力就越强，而这里的关键词是‘持续’。
More of them means more aerobic power, and the keyword there is sustained.
你得在这一强度下保持足够长的时间。
You need time at this intensity.
短时间的跑步也能刺激一部分，但真正的效果要到九十分钟后才真正开始。
A shorter run triggers some of it, but the real response kicks in at ninety minutes or more.
所以这跟时间有关。
So it's a time thing.
你待在那个强度里的时间越长，收获就越多。
Like, the longer you're in the zone, the more you get.
没错。
Exactly.
这其实也是我想说的第三点。
And that's the third point I was gonna make anyway.
这些适应性变化取决于你保持合适强度的时间长短。
These adaptations respond to time at the right intensity.
速度根本不重要。
Speed is irrelevant.
一个五公里跑35分钟的人，轻松跑时配速是14分钟一英里，和一个五公里跑20分钟的人，轻松跑时配速是8分30秒一英里，他们获得的有氧刺激是一样的。
A runner with a thirty five minute five k who runs fourteen minute miles on their easy day gets the same aerobic stimulus as a runner with a twenty minute five k running eight thirty miles easy.
相同的生理反应。
Same physiological response.
跑得快的轻松配速只会增加恢复负担，却没有任何额外好处。
Faster easy pace just costs you more recovery without any extra benefit.
这听起来完全违背直觉，因为本能会告诉你，跑得越快刺激越大。
That's so counterintuitive though, because every instinct says faster equals more stimulus.
是的。
Yeah.
但在训练、间歇跑和节奏跑中，速度确实重要。
And it does for workouts, for intervals, for tempo runs, speed matters.
但对于轻松跑来说，关键在于让身体长时间保持在特定的生理区间内。
But for easy running, the stimulus is about keeping your body in that specific physiological window for a long time.
跑得太快反而会把你推出这个区间。
Going faster just pushes you out of the window.
明白了。
Okay.
等等。
So wait.
我想确认一下我有没有理解错。
I wanna make sure I'm hearing that right.
你是说，一个每英里跑14分钟的跑者，和一个每英里跑8分30秒的跑者，获得的锻炼效果是一样的？
You're saying a slower runner at fourteen minute pace is getting the same benefit as a faster runner at eight thirty?
有相同的有氧适应效果吗？
Same aerobic adaptations?
因为刺激强度是基于个人能力的百分比。
Because the stimulus is percentage of their own capacity.
第三个适应是I型肌纤维的刺激。
And so the third adaptation is type one fiber stimulation.
那就是你的慢肌纤维，耐疲劳的那类。
Those are your slow twitch, fatigue resistant fibers.
它们能帮你跑完马拉松，最佳激活区间是最大摄氧量的63%到77%。
The ones that carry you through a marathon, they peak at 63 to 77% of VO2 max.
第四点是肌红蛋白含量。
And the fourth is myoglobin content.
肌红蛋白负责把氧气从细胞膜运送到线粒体。
Myoglobin shuttles oxygen from the cell membrane to the mitochondria.
肌红蛋白越多，肌肉内部利用氧气的效率就越高。
More myoglobin means more efficient oxygen use inside the muscle.
这四种适应性变化，在轻松跑的配速下效果最好。
And all four of these adaptations happen best in the easy zone.
所以你实际上是在轻松跑时，全面打造有氧系统——毛细血管负责输送，线粒体负责处理，合适的肌纤维，还有氧气运输系统。
So you're basically building the whole aerobic engine at easy pace, like capillaries for delivery, mitochondria for processing, the right muscle fibers, and the oxygen shuttle system.
对。
Yeah.
我常跟我运动员打个比方，轻松跑就像复利。
And the analogy I use with my runners is easy running is compound interest.
你每天都在做小额的积累。
You're making small deposits every day.
单次轻松跑你看不到什么效果。
You don't see the return on any single easy run.
到了第十二周，你才会发现，有氧能力已经悄悄打下了坚实的基础。
You see it at week twelve when your aerobic fitness has quietly built this massive base underneath you.
确实如此。
That's yeah.
这个说法真的很贴切。
That's a really good way to think about it.
因为很多跑者都希望当天就能看到回报。
Because I think runners want the payoff today.
他们总想觉得自己今天真的有所收获。
They wanna feel like they earned something.
上周我跟一位运动员聊过这件事。
And it's like, I had a conversation with one of my athletes last week.
她跑完一次轻松跑后给我发消息，说：‘我今天感觉什么都没做成。’
She texted me after an easy run and said, I don't feel like I did anything today.
我当时就想，这太棒了。
And I was like, that's perfect.
这说明你做得正好。
That means you nailed it.
这反应简直再对不过了。
That's the exact right response.
说实话，如果更多跑者能有这种心态——把轻松跑的目标定为‘感觉像没练过’，那过度使用损伤会少很多，个人纪录也会多很多。
And honestly, if more runners had that mindset, like if the goal of an easy day was to feel like you didn't train, we'd see way fewer overuse injuries and way more PRs.
但要故意跑得这么慢，真的需要很大的信任感。
But it takes a lot of trust to run that slow on purpose.
确实如此，尤其是当你刷着Strava，发现别人都轻松跑得比你快的时候。
It really does, especially when you're scrolling Strava and everybody else's easy pace is faster than yours.
没错。
Right.
而那些高强度的训练才会让你有成就感。
And the hard runs give you that feeling.
这就是节奏跑和间歇跑的意义所在。
That's what tempo runs and intervals are for.
它们让人感觉有挑战性，也觉得有收获。
They feel hard, they feel productive.
轻松跑是默默打基础的工作，没有它，高强度训练根本撑不下来。
Easy running is the quiet work that makes the hard runs possible.
明白了。
Okay.
现在我想聊聊搞错这一点会怎么样，因为我觉得轻松跑的好处听起来挺有道理的。
So now I wanna talk about what happens when you get this wrong, because I think the benefits of easy running are like convincing.
但要是轻松日跑得太快，带来的负面影响，很多人根本没意识到有多严重。
But the costs of running easy days too fast, I don't think people fully appreciate how much damage that does.
是的。
Yeah.
而且这些代价是会累积的，这才是最危险的地方。
And the cost compound, which is what makes them so dangerous.
所以会有五个具体的问题发生。
So there's five specific things that happen.
第一，我刚才说的那些有氧适应，根本不会出现。
Number one, the aerobic adaptations I just described, they don't happen.
一旦配速超过五公里配速的75%，毛细血管增生、线粒体密度提升、慢肌纤维激活，这些全都会大幅下降，你以为自己在跑轻松跑，其实没得到多少好处。
Above about 75% of five k PACE capillary development, mitochondrial density type one fiber stimulation, they all drop off sharply, so you think you're getting credit for an easy run.
从生理角度看，你几乎什么都没得到。
Physiologically, you're getting almost none of the benefit.
这一点最让我想不通。
That's the part that really gets me.
你明明跑了距离，也花了时间，可身体根本没从这些跑量里获得该有的收益。
Cause you're doing the miles, you're putting in the time, but your body isn't getting what it's supposed to get from those miles.
没错。
Exactly.
第二个代价是，你下一次高强度训练也会受影响，这一点我是吃过大亏才明白的。
Cost number two, your next hard workout gets compromised, and this is the one that, you know, I learned the hard way.
我上高中的时候，总把轻松跑当比赛跑。
So when I was in high school, I used to race my easy days.
我的轻松配速大概是每英里六分四十五秒，而训练配速也就六分三十秒左右。
I mean, my easy pace was like six forty five per mile, and my workout pace was maybe six thirty.
所以轻松跑和训练跑之间的差别几乎不存在。
So the gap between easy and hard was basically nothing.
我还觉得自己特别能吃苦。
And I thought I was tough.
我以为这才是好的训练方式。
I thought that was what good training looked like.
后来我成了职业选手，训练配速一下子降到了每英里五分钟。
Then I turned pro, and my workout pace dropped to, like, 500 per mile.
轻松跑反而跑到八分三十秒，甚至九分钟以上。
And my easy days were eight thirty or slower, sometimes nine prowess.
轻松跑和训练跑的差距一下子拉大了，也正是从那时起，我的比赛成绩大幅提升。
And the gap between easy and hard grew enormously, and that's when my racing got dramatically better.
等一下。
Hold on.
所以你当职业选手的时候，轻松跑是八分三十，训练跑是五分钟。
So as a pro, you were running eight thirty easy and five for workouts.
这中间差了三分半钟。
That's a three and a half minute gap.
是的。
Yeah.
而在高中时，这个差距也就十五秒左右。
And in high school, that gap was, like, fifteen seconds.
其实轻松跑的目的是促进血液循环，帮助消除上一次高强度训练留下的微小损伤。如果你跑得太快，就是在还没愈合的伤口上再添新伤。
And so what happens is easy days exist to promote circulation and clear the micro tears from your last hard session, run them too fast, and you're adding new damage on top of damage that hasn't healed yet.
然后你去参加下一次训练时，身体早就处于受损状态了。
And then you show up to your next workout already compromised.
但你根本察觉不到，还以为只是那次训练特别累而已。
And you don't even realize it because you just think the workout was hard.
你根本没把这和轻松跑联系起来。
You don't connect it back to the easy day.
没错。
Right.
你只会觉得，那天的节奏跑确实挺难的。
You think, oh, that tempo run was just a tough day.
其实你还没热身，就已经注定要失败了。
And the truth is you were set up to fail before you even started the warm up.
是的。
Yes.
明白了。
Okay.
第三个是什么？
What's number three?
受伤风险，这个特别隐蔽，因为它的影响来得很慢。
Injury risk, and this one is insidious because of how delayed it is.
我经常想起一句话：你不可能今天跑得稍微快了一点，第二天就直接受伤。
There's a quote I come back to a lot, which is you don't run slightly too fast one day and then immediately get hurt.
压力和疲劳是慢慢累积的，所以很难把问题归咎于某一次跑步。
The stress and fatigue compounds, so it's difficult to attribute to any one run.
这恰恰就是问题所在。
And that's exactly the problem.
你把轻松跑的配速搞成最大心率的80%，而不是65%，周一到周二，甚至整个星期都没事。
You run your easy days at, like, 80% of max HR instead of 65, and nothing bad happens on Monday or Tuesday or that whole week.
但到了第五六周，你突然得了髂胫束综合征或者出现应力反应，心里就纳闷：这毛病怎么突然冒出来的？
But by week five or six, you've got this IT band thing or a stress reaction, and you're like, where did this come from?
其实根源就是那些跑得太快的轻松日。
It came from easy days that were too fast.
你就是看不出来其中的联系，因为时间跨度太长了。
You just couldn't see the connection because the timeline is so long.
RC在这方面的数据其实非常清楚。
And RC's data on this is actually really clear.
以轻松配速跑完80%的总里程，能让比赛成绩提升23%，同时降低受伤风险。
Running 80% of your volume at easy effort led to 23% faster race times and lower injury rates.
提升23%？
23% faster.
这可不是小数目。
That's a big number.
这根本不是什么微小的改进。
Like, that's not marginal.
没错。
No.
你既能获得成绩提升，又能减少受伤，两者同时实现。
And you get the performance benefit and the injury protection at the same time.
其实都是同一个调整。
They're the same interventions.
把轻松跑的速度放慢一点。
Slow down your easy days.
这么说起来，听起来确实挺简单的。
That's I mean, when you say it like that, it sounds so simple.
放慢速度，反而跑得更快，还更不容易受伤。
Slow down and you get faster and you get hurt less.
确实简单。
It is simple.
难就难在执行上。
The execution is the hard part.
因为你的自尊心不让你放慢脚步。
Because your ego doesn't want you to slow down.
你的跑友也不希望你放慢速度。
Your running buddies don't want you to slow down.
Strava也不希望你放慢。
Strava doesn't want you to slow down.
整个跑步文化都在推着你每趟都要跑得更快。
Everything in the running culture pushes you to go faster on every run.
但研究结果恰恰相反。
And the research says the opposite.
明白了。
Okay.
那这个是为了什么？
So what's for?
每周的跑量是有限制的。
Weekly, volume gets capped.
这一点在基础期特别致命，因为这个阶段的核心就是跑量。
And this is the one that's really devastating during base building because volume is the whole point of this phase.
如果你轻松跑的速度太快，每跑一英里都需要更多恢复时间，所以你一到周中就达到疲劳上限了。
When your easy pace is too fast, every mile costs more recovery, so you hit your fatigue ceiling earlier in the week.
我以前带过一位老将跑者，大概一年半前的事，他轻松跑配速居然保持在每英里7分30秒。
I had a masters runner, this was maybe a year and a half ago, who was running his easy days at seven thirty per mile.
他的轻松跑配速本来应该在9分钟左右，可他每周跑量就是上不去，一直卡在35英里以内。
His easy pace should have been around nine, and he could not get above 35 miles a week.
他每次想把周跑量加到40英里，就会出问题——膝盖疼、小腿发紧，整个人特别疲劳。
Every time he tried to bump to 40, he'd break down, knee pain, calf tightness, just general fatigue.
当我们把他轻松跑的速度降到每英里9分钟，一个月内他就跑到了每周45英里。
And when we slowed his easy days to nine o, he was at 45 miles a week within a month.
同一个人，同样的训练计划，同样的身体。
Same runner, same schedule, same body.
他只是降低了每英里的消耗。
He just reduced the per mile cost.
这正是他之前跑量上不去的主要原因。
That was a big reason he couldn't get his mileage up.
天啊，真的吗。
Oh, wow.
所以只要把轻松跑的速度放慢一点，他每周就多跑了10英里。
So just by, just slowing down the easy runs, he gained 10 miles a week.
没错。
That's yeah.
这真是个很明显的例子。
That's a pretty dramatic example.
仔细想想，其实挺有道理的。
And it makes sense when you think about it.
如果每一段轻松跑都消耗了像高强度跑80%的体力，你每周的配额很快就耗光了。
If every easy mile is costing you, like, 80% of what a workout mile costs, your weekly budget runs out fast.
把消耗降到40%或50%，你就能轻松跑更多里程了。
Drop that cost to 40 or 50%, and suddenly you can afford more miles.
明白了。
Okay.
那第五点呢？
And five?
平台期陷阱，其实就是前面那四点同时作用的结果。
The plateau trap, which is really just all four of those things compounding at the same time.
轻松日没带来有氧提升，高强度训练效果打折扣，总跑量受限，还长期处于轻微疲劳状态。
You've got no aerobic gain from easy days, compromised hard workouts, capped volume, and chronic low grade fatigue.
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如果你连续十二到十六周都这样训练，跑者会严格按照计划坚持训练，结果成绩却没进步，甚至比上一次还慢，那真的会让人崩溃。
And you string that together for twelve or sixteen weeks, and you've got a runner who trained consistently, did everything on the schedule, and ran the same time or slower than their last race, and they're devastated.
他们确实下了功夫，只是强度用错了。
They did the work, they just did it at the wrong intensity.
把轻松跑的速度放慢一点，往往是突破这种瓶颈最有效的方法。
Slowing easy days is frequently the single change that breaks through a plateau like that.
这确实挺让人沮丧的，因为跑者觉得自己已经做得够好了。
That's I mean, that's a really frustrating scenario because the runner feels like they did everything right.
他们确实做对了很多事情。
They did do a lot of things right.
他们一直坚持训练。
They were consistent.
他们从不缺席。
They showed up.
只是在他们八成的跑步中，强度稍微调高了一点点。
They just had the intensity dial slightly off on 80% of their runs.
明白了。
Okay.
我想聊聊这个关键数据点，因为当初我第一次看到这项研究时，它彻底改变了我对训练强度分布的看法。
So I wanna talk about the big data point because I think this is like when I first saw this study, it kinda changed how I thought about training distribution.
说说Strava的数据吧。
Tell me about the Strava data.
是的。
Yeah.
2024年发表在《运动医学》上的一项研究，分析了452名使用Strava记录的马拉松跑者。
So there's a study published in 2024 in sports medicine that analyzed a one eyed mite Fafjord 452 Strava marathon runners.
他们的发现非常明确。
And what they found is really clear.
成绩在三小时以内的跑者，大约80%的训练量都处于第一心率区间，也就是轻松跑。
The sub three hour finishers spent about 80% of their training volume in zone one, which is easy.
而成绩超过四小时的跑者，只有50%到60%的训练量是在第一心率区间。
The four hour plus finishers spent only 50 to 60% in zone one.
所以，数据中跑得最快的人并不是练得更辛苦。
And so the fastest runners in the dataset weren't training harder.
而是更经常跑得更轻松。
They were running easier more often.
超过十一万名跑者。
A 119,000 runners.
我的意思是，这个样本量太大了。
I mean, that's a massive sample.
而且这个模式非常明显。
And the pattern is, I mean, it's pretty stark.
80% 对比 50% 到 60%。
80% versus 50 to 60.
对。
Yeah.
这和极化训练模型完全吻合，而过去十年的大量研究都指向了这个结论。
And it lines up with the polarized training model, which is what a lot of the research over the past decade has converged on.
你的训练总量中，大约80%应该保持轻松。
About 80% of your volume should be easy.
15%到20%应该是高强度的，比如节奏跑、间歇跑和比赛配速训练。
15 to 20% should be hard, meaning tempo, intervals, race pace work.
中间那段强度——心率在最大值75%到85%之间的——几乎完全不该有，那就是无用里程的重灾区。
And almost nothing in between, that middle zone, 75 to 85% of max heart rate, that's where the junk miles live.
我觉得这一点，我得不断跟我的跑者们强调。
And I think like, this is a point I have to make with my runners all the time.
无用里程指的是那些中等强度的跑，也就是灰色地带的训练。
Junk miles are the moderate runs, the gray zone runs.
无用里程不是轻松跑。
Junk miles are not easy runs.
因为很多人一听‘无用里程’，就以为自己轻松跑的那些都是白跑。
Because I think there's this whole misunderstanding where people hear junk miles and they think, oh, my easy runs are junk.
其实完全搞反了。
And that's backwards.
是的
Yeah.
这种误解其实源于这个词最初的使用背景。
And that misunderstanding actually comes from the original context.
‘无用里程’这个说法常被归因于雷纳托·卡诺瓦，他当时带的是顶尖运动员。
The term junk miles, It gets attributed to Renato Canova, and he was coaching elite runners.
当他提到‘无用里程’时，指的是那些强度适中的跑量——太轻松了，达不到精英训练的刺激效果，又太吃力，没法起到恢复作用。
And when he talked about junk miles, he was talking about moderate intensity runs that were too easy to produce an elite training stimulus and too hard to serve as recovery.
他从来不是在说轻松跑，但这个词被剥离了原意，套用到了业余跑者身上。
He was never talking about easy running, but the phrase got pulled out of context and applied to recreational runners.
现在很多人觉得跑得慢就是浪费时间，这跟数据所显示的完全相反。
And now people think that running slow is wasted time, which is the exact opposite of what the data shows.
如果你听到这些，正准备开始秋季马拉松训练，但只有50%到60%的跑量是在真正的轻松配速下完成的，
So if you're hearing this and you're starting a fall marathon cycle and you're spending only 50 or 60% of your volume at true easy effort,
那你就是在用四小时跑者的训练方式来练，不管你自己的目标成绩是多少。
Then you're training like a four hour marathoner, regardless of what your goal time is.
因为配速分布才是区分快跑者和慢跑者的关键。
Because the distribution pattern is what separates faster runners from slower runners.
不管你报名表上写的目标成绩是什么，只要训练配速分布像四小时完赛者那样，就没什么用。
Your goal time on the entry form doesn't matter if your training distribution looks like a four wheel finisher.
真的吗。
Wow.
明白了。
Okay.
这话可说得够直接的。
That's a pretty blunt way to put it.
我觉得就得说直白点，因为解决办法其实很简单。
I think it needs to be blunt because the fix is simple.
最难的其实是放下自尊。
The hard part is the ego adjustment.
是的。
Yeah.
那我们来聊聊怎么调整吧，因为现在听这段话的人，可能正想着：嗯，我确实把轻松跑的速度搞得太快了。
So let's talk about the fix because I think if somebody's listening to this right now and they're like, okay, I think I've been running my easy days too fast.
那这周他们该怎么做呢？
What do they do this week?
好的。
Okay.
四个步骤。
Four steps.
第一步，搞清楚你目前的5公里水平。
Step one, know your current five k fitness.
你需要一个最近的数据作为参考。
You need a recent data point.
如果你最近没跑过5公里比赛，这周就自己做个计时跑。
If you haven't raced a five k recently, go run a solo time trial this week.
不用追求完美，只要全力以赴、诚实地跑一次，拿到一个真实的数据就行。
Doesn't have to be perfect, just a hard, honest effort so you have a number to work from.
第二步，计算你的轻松配速区间，拿你的五公里配速，每英里加两到三分钟。
Step two, calculate your easy range, take that five k pace, and add two to three minutes per mile.
或者用五公里配速的55%到75%作为参考。
Or use 55 to 75% of five k pace.
对大多数人来说，这个速度会比你想象的慢得多。
For most people, it's gonna be slower than they expect.
第三步，这也是最需要自律的一点：前两周完全凭感觉跑步。
Step three, and this is the one that requires the most discipline, run by effort for the first two weeks.
把手表留在家里，至少把屏幕盖住。
Leave the watch at home or at least cover the screen.
让身体自己找到那种真正轻松的状态，接受轻松配速每天都会不一样。
Let your body find the effort that feels genuinely easy, and accept that easy pace varies day to day.
天气热的时候，速度自然会慢下来。
It's slower when it's hot out.
睡得不好时，速度也会更慢。
It's slower when you didn't sleep well.
在坡道多的路线上，速度也会更慢。
It's slower on hilly routes.
这很正常。
That's normal.
这是你的身体在告诉你真实的情况。
That's your body telling you the truth.
我特别喜欢这一点。
I love that.
身体在告诉你真实的情况。
Your body telling you the truth.
因为我觉得手表其实会误导人。
Because I think the watch lies in a way.
不是说它故意撒谎，但它给你一个固定的数字，然后你就去追这个数字。
Not literally, but it gives you this fixed number and then you chase it.
有时候这个数字是合适的，但有些日子，它比你身体实际的状态要快多了。
And some days that number is appropriate, and some days it's too fast for where your body actually is.
没错。
Exactly.
接下来第四步，去看看你过去几周的训练记录。
And then step four, go look at your training log from the past few weeks.
算一算你每周的训练总量里，真正属于轻松跑、心率低于75%最大心率的占比有多少。
Calculate what percentage of your weekly volume was truly easy, below 75 max heart rate.
如果这个比例在50%到60%之间，那问题就出在这儿了。
And if that number's 50 to 60%, you found the problem.
理想的比例应该是75%到80%的周跑量都在轻松配速区间。
The target is 75 to 80% of your weekly miles at easy effort.
明白了。
Okay.
我觉得这是个今晚就能动手做的事——打开佳明互联，看看心率数据，数一数就行。
And I think that's a concrete thing people can do tonight, like open Garmin Connect, look at the heart rate data, and just count.
我有多少英里是真正处在第一心率区的？
How many of my miles were actually in zone one?
是的
Yeah.
很多跑者都会感到惊讶，因为他们以为自己跑得很轻松。
And a lot of runners are gonna be surprised because they think they're running easy.
但一看数据，才发现整个过程中心率一直处在第三区。
But when they look at the data, their heart rate's been in zone three the whole time.
好吧。
So, okay.
我想按你描述的那个情况来模拟一下。
I wanna do the scenario you set up.
假设有个跑者在七月中旬来找你。
A runner comes to you mid July.
距离他秋季的马拉松还有十二周。
They're twelve weeks out from their fall marathon.
他已经进行了三周的基础训练，但现在已经筋疲力尽了。
They've been base building for three weeks and they're already beat up.
双腿沉重，配速下滑，动力也在下降。
Legs are heavy, paces are slipping, motivation is dipping.
他们给你看训练记录，每一趟跑步，包括轻松跑的日子，配速都只比马拉松目标配速慢六十秒以内。
They show you their training log and every single run, including the easy days, is within sixty seconds of their marathon goal pace.
你会怎么跟他们说？
What do you tell them?
我会告诉他们，好消息是，我知道问题出在哪，而且解决方法不需要跑更多或练得更拼。
I tell them the good news is I know exactly what's wrong, and the fix doesn't require running more or training harder.
只需要跑得更轻松一点。
It requires running easier.
我会看看他们的五公里配速或者最近的比赛数据，算出他们真正的轻松跑配速应该是多少。
I'd look at their five k pace or their recent race data and calculate where their easy pace should actually be.
几乎每次都会发现，他们得把配速放慢至少一分钟，通常得慢上两分钟每英里。
And almost always, they need to slow down by at least a minute, usually closer to two minutes per mile.
然后我会告诉他们，接下来两周，别改动你的跑量。
And then I'd tell them, for the next two weeks, don't change your mileage.
别改动你的训练计划。
Don't change your workout schedule.
只是把轻松跑的速度放慢一点。
Just slow down the easy days.
把心率控制在60%到70%之间，看看会发生什么。
Get your heart rate into the 60 to 70% range, and watch what happens.
七到十天内，疲劳就会慢慢消退，双腿会感觉更轻快，高强度训练也会重新变得可行，他们会明白自己不是训练过度，而是恢复不够。
Because within seven to ten days, the fatigue is gonna start clearing, the legs are gonna feel fresher, the hard workouts are gonna feel achievable again, and they're gonna realize they weren't overtrained, they were under recovered.
恢复不够。
Under recovered.
说得对。
That's yeah.
这个区别非常关键。
That's a really important distinction.
他们不是练得太多了。
They didn't do too much.
他们只是在训练之间恢复得不够。
They just didn't recover enough between the things they did.
因为那些轻松的日子根本没轻松下来，所以恢复效果打了折扣。
And the recovery was compromised because the easy days weren't actually easy.
问题就在这儿。
That's the whole thing.
归根结底，还是得看轻松配速。
It always comes back to easy pace.
本集由我们的赞助商提供支持。
This episode is brought to you by our sponsors.
随着我越来越接近五十岁，对抗衰老的影响成了我越来越关心的事——不管是提升恢复能力，还是保持精力好陪孩子玩，我一直在找让自己感觉更好的方法。
Fighting the effects of aging is something I've become more and more passionate about as I push closer to 50, Whether it's improving recovery or maintaining energy levels so I can play with my kids, I am always on the lookout for ways to feel better.
所以几个月前，我开始服用Blueprint的长寿配方。
That's why I started taking Blueprint's longevity mix a few months ago.
如果你还不了解，它的创始人是布莱恩·约翰逊，那位热衷于自我实验、对抗衰老的科技人士。
If you haven't heard of it, the founder is Bryan Johnson, the tech guy who is constantly experimenting on himself to fight the effects of aging.
他做的有些事可能有点极端，但我真的很欣赏他那种以科学为先、有研究依据的做法。
While some of the things he does may be a little crazy, I do appreciate his science first research backed approach.
最重要的是，他不只是相信研究结果，而是亲自测试每一件事，追踪生物指标，公开数据，并根据结果不断优化。
Most importantly, he is not just trusting the studies, but testing everything himself and tracking biomarkers, publishing the data publicly, and refining everything based on the results.
正是因为亲自了解了这些研究，看到布赖恩的实际效果，我才决定试试Blueprint长寿配方。
Knowing the research firsthand and seeing Bryan's result is what got me to try the Blueprint Longevity Mix.
这款产品专门配制了经过科学验证的成分，有助于提升能量、认知表现、情绪、专注力、睡眠、细胞韧性以及健康衰老。
It's specifically formulated with scientifically backed ingredients shown to support energy, cognitive performance, mood, focus, sleep, cellular resilience, and healthy aging.
有科学依据，精准剂量，绝不搞虚的。
Science backed, precision dosed, no BS.
现在限时优惠，新用户结账时使用代码RTTT，立享八折外加包邮，地址是 blueprint.brianjohnson.com。
And for a limited time only, new customers get 20% off plus free shipping at blueprint.brianjohnson.com by using code RTTT at checkout.
在 blueprint.brianjohnson.com 使用代码RTTT，就能享受八折优惠。
That's code RTTT at blueprint.brianjohnson.com for 20% off.
购买之后，他们会问你是从哪里了解到他们的。
After you purchase, they will ask you where you heard about them.
请支持我们的节目，告诉他们是你从我们这儿来的。
Please support our show and tell them our show sent you.
Moss Edge 肌酸软糖。
Moss Edge Creatine Gummies.
如果你之前对肌酸犹豫不决，或者试过粉剂但胃不舒服，这个真值得试试。
If you've been on the fence about creatine, or you tried powder before and dealt with stomach issues, this is worth a look.
肌酸是研究最充分的补剂之一。
Creatine is one of the most well researched supplements out there.
它能促进肌肉恢复，支持骨密度，最新研究还表明，对耐力运动员也有明显好处，不只是对短跑和举重的人有效。
It improves muscle recovery, supports bone mineral density, and recent research shows real benefits for endurance athletes, not just sprinters and lifters.
光靠饮食很难摄入足够的量。
The challenge is getting enough through diet alone.
你得每天吃将近一公斤生牛肉。
You need to eat about two pounds of raw beef every day.
MAS Edge 推出了一款专为耐力运动员设计的微粉化肌酸一水合物软糖。
MAS Edge created a creatine gummy with micronized creatine monohydrate formulated for endurance athletes.
不用粉末，不会胃不舒服，每天坚持吃三到五克就行。
No powder, no stomach issues, just three to five grams a day consistently.
去 massedge.com/creatine，就是 massedge.com/creatine。
Head to massedge.com/creatine, that's massedge.comcreatine.
在结束之前，我有个跑者的情况想跟你聊聊，特别适合咱们这期的内容。
Okay, so before we wrap up, I have a runner situation I wanna run by you and it's kinda perfect for this episode.
这位是琳达，她47岁。
So this is Linda, she's 47.
她是我的一位中年女跑者，今年秋天要跑她的第三场马拉松。
She's one of my masters women and she's training for her third marathon this fall.
她的目标是跑进四小时。
Her goal is to break four hours.
她的个人最好成绩是4小时7分，现在正处于基础训练阶段，每周跑35英里，一周跑五天。
Her PR is A4007 and she's base building right now running 35 miles a week, five days a week.
明白了。
Okay.
问题是她轻松跑的配速。
So the issue is her easy day pace.
她一直把轻松跑的配速保持在每英里9分15秒到9分30秒。
She's been running her easy days at nine fifteen to nine thirty per mile.
她的理由是，她的马拉松目标配速是9分09秒。
And her reasoning is her marathon goal pace is nine zero nine.
所以她想让身体适应这个配速。
So she wants to quote, teach her body that pace.
她觉得每天跑得越接近目标配速，就越能做好准备，呃，这个，那个，总之就是……
She thinks the closer she runs to goal pace every day, the better prepared she will, your will, k, will chi t, pinci, will, I.
而且，你知道的，她的身体机制其实更适合慢速耐力训练。
And, you know, BG, her archaic engine is for Severn to spur Grueste Gnarmen.
马克·哈蒙和佩林都建议她把轻松跑控制在三区心率。
Mark Harmon, Perrin is showing her easy runs in zone three.
对。
Yeah.
这正是我们一直讨论的那种情况。
So this is, I mean, this is the exact pattern we've been talking about.
她在轻松跑时，配速比马拉松目标配速慢了三十到四十秒。
She's running thirty to forty seconds slower than marathon pace on her easy days.
这可不是轻松跑。
That's not easy.
这属于中等强度。
That's moderate.
她一直卡在中间地带。
She's living in the gray zone.
我的跑者里这种情况太常见了。
And it's so common with my runners.
他们真觉得每天跑得越接近目标配速，状态就越有保障。
Like, they genuinely believe that running closer to goal pace every day makes them more prepared.
我能理解他们的想法。
And I get the logic.
听起来挺有道理的。
It makes intuitive sense.
但生理上可不是这么回事。
But the physiology doesn't work that way.
没错。
No.
所以我对琳达是这么做的。
And so here's what I do with Linda.
根据她四小时零七分的马拉松成绩，她的五公里水平大概在每英里八分十五秒左右。
Based on a four zero seven marathon, her approximate five k fitness is somewhere around eight fifteen per mile pace.
所以她的轻松跑配速应该在每英里十分三十秒到十一分钟之间。
So her easy range should be about ten thirty to eleven hour per mile.
这比她的五公里配速慢两到三分钟，心率也要控制在最大心率的60%到70%，而不是三区。
That's two to three minutes slower than her five k pace, And her heart rate should be 60 to 70% of max, not zone three.
但我知道她会怎么说。
But here's the thing I know she'd say.
她会说，如果我的目标是每英里九分零九秒，那跑十分三十秒或十一分钟，岂不是感觉在倒退？
She'd say, if my goal is nine zero nine per mile, won't running ten thirty or 11, I'll feel like I'm going backward.
跑得比目标配速慢一分半，怎么能帮我在比赛中跑出目标配速呢？
Like, how is running a minute and a half slower than goal pace gonna help me run goal pace in a race?
这正是问题所在。
And that's the question.
对吧？
Right?
但你的轻松跑并不会让你的身体适应马拉松配速。
And the answer is your easy runs don't teach your body marathon pace.
真正起作用的是你的间歇训练和长距离跑的渐进安排。
Your workouts and your long run progressions do that.
轻松跑的作用是打造引擎，让马拉松配速变得持久可行。
Your easy runs build the engine that makes marathon pace sustainable.
所以如果琳达在轻松日跑九分十五秒，她其实并没有在训练身体适应马拉松配速。
And so if Linda's running nine fifteen on her easy days, she's not teaching her body marathon pace.
她只是在积累疲劳，这会拖垮那些真正帮助她适应马拉松配速的训练。
She's just accumulating fatigue that's gonna compromise the workouts that do teach marathon pace.
所以你不会调整她的跑量或者训练结构？
So you wouldn't change her mileage or her workout structure?
不会。
No.
第一步永远是调整轻松跑的配速。
The first move is always the easy pace fix.
因为一旦她能在轻松日真正恢复，其他方面都会自然改善。
Because once she's actually recovering on her easy days, everything else tends to fall into place.
长期的疲劳消失了，训练感觉也更好了。
The chronic fatigue clears, the workouts feel better.
她甚至可能发现，每周能多跑几公里，因为每公里的消耗降低了。
She might even find she can add a few more miles per week because the per mile cost went down.
就像我之前提到的那位老将跑者，只要降低轻松日的负担，身体就有空间去适应。
Same thing that happened with that masters runner I mentioned earlier, you just reduce the load on the easy days, and the system has room to adapt.
我觉得对琳达来说，最难的是让她明白，跑得慢其实是在进步。
I think the hard part with Linda is gonna be convincing her that slower is actually doing something.
因为她特别目标导向，也很看重数据，她甚至在浴室镜子上贴了张便利贴，写着‘四小时目标’。
Because she's very goal oriented, very numbers driven, she's got the four hour goal written on a sticky note on her bathroom mirror.
是的。
Yeah.
我理解这一点。
And I get that.
我想告诉她的是，放慢轻松跑的速度，并不等于放弃四小时的目标。
And the thing I'd tell her is you're not giving up on four hours by slowing your easy days.
相反，这会让四小时的目标更有可能实现。
You're making four hours more likely.
因为她现在轻松跑的时候还在三区心率，根本没法在训练之间充分恢复。
Because right now, she's running her easy days in zone three, which means she's never fully recovering between workouts.
而真正提升比赛能力的，正是那些高强度的训练课。
And the workouts are the sessions that actually build race specific fitness.
所以，轻松日跑得慢一点，她就能更稳定地达到训练配速。
So by running easier on easy days, she's gonna hit her workout paces more consistently.
她的长跑也会感觉更有掌控感。
Her long runs are gonna feel more controlled.
到第十或第十二周，她的状态会比每天硬撑着九分十五秒的配速好得多。
And by week ten or twelve, she's gonna be in a much better position than if she kept grinding nine fifteen every day.
是的。
Yeah.
我觉得这么讲挺有帮助的。
I think that framing helps.
轻松跑本身并不会直接提升比赛耐力。
The easy runs don't build the race fitness directly.
它是在保护那些真正提升比赛能力的训练。
They protect the workouts that do.
明白了吗？
Got it?
这周我也会跟琳达说同样的话。
I'm gonna have this exact conversation with Linda this week.
我打赌她一周内就能感觉到变化。
I bet she'll feel the difference within a week.
真的，一旦疲劳开始消退，就像乌云散去一样。
Seriously, once the fatigue starts clearing, it's like a fog lifts.
对那些处境类似的人，关键是要看看你的轻松配速和目标马拉松配速之间的差距。
And the takeaway for anyone in a similar spot is look at the gap between your easy pace and your goal marathon pace.
如果这个差距不到一分钟，那你的轻松跑根本不够轻松。
If that gap is less than a minute, your easy days aren't easy.
你希望这个差距至少达到每英里两分钟，同时也要监测心率。
You want that gap to be at least two minutes per mile and check your heart rate.
如果你的轻松跑心率一直落在三区，那就得放慢速度了。
If your easy runs are showing up in zone three, slow down.
对。
Yeah.
轻松日心率还在三区，说明你根本没轻松跑。
Zone three on an easy day means your easy days aren't easy.
不管配速显示多少，心率才是最真实的指标。
Regardless of what the pace reads, the heart rate is the honest signal.
明白了。
Okay.
接下来是我们‘我之前搞错了’的环节。
So we have our what I got wrong segment.
这一条是你提供的，杰夫。
And this one's from you, Jeff.
这周你有什么误解要分享？
What's your wrong belief this week?
是的。
Yeah.
这个观点我以前一直信以为真。
So this is one I held for a long time.
我以前觉得，随着体能提升，轻松跑的速度也应该越来越快。
I used to believe that easy day pace should get faster as your fitness improved.
比如，我会追踪自己轻松跑的配速变化。
Like, I tracked my easy pace trends.
如果一个训练周期里，我的轻松配速从八分三十秒降到八分十五秒，我就认为有氧系统在进步。
If my easy pace dropped from eight thirty to eight fifteen over a training cycle, I took that as a sign that my aerobic system was developing.
我把它当成体能进步的标志。
I used it as a fitness indicator.
但我不只是这么想，很多人都这样。
And I'm not the only one.
很多教练和跑者都这么做。
A lot of coaches and runners do this.
哦，确实。
Oh, yeah.
我觉得这其实挺普遍的。
I mean, I think I think that's pretty standard.
对吧？
Right?
你的轻松配速变快了，
Like, your easy pace is getting faster.
那肯定说明你更健康了。
You must be getting fitter.
表面上看确实有道理。
It makes sense on the surface.
没错。
It does.
但这是错的。
And it's wrong.
至少容易让人误解。
Or at least it's misleading.
因为我多年 coaching 和自己训练的经验发现，我状态最好的时候，轻松配速并不是最快的。
Because what I noticed over years of coaching and my own training is that my best racing periods didn't correlate with my fastest easy paces.
那些时候，我的轻松跑速度反而最慢，而高强度训练的速度却最快。
They correlated with my slowest easy paces and my fastest hard paces.
轻松跑和高强度跑之间的差距，才是关键信号。
The gap between easy and hard was the signal.
差距越大，我的比赛表现就越好。
The bigger the gap, the better I was racing.
一旦这个差距缩小，轻松跑的速度越来越接近训练配速，我就开始停滞或表现下滑。
And when that gap shrank, when my easy days crept up closer to my workout paces, that's when I'd plateau or underperform.
所以真正重要的指标，不是轻松跑的速度本身。
So the metric that matters isn't the easy pace itself.
而是这个差距。
It's the spread.
差距。
The spread.
没错。
Yeah.
在教练方面，我们分析了RC旗下受训运动员的数据，发现轻松跑配速其实是个面子工程。
And then on the coaching side, we looked at RC's data on coached athletes, and easy day pace turned out to be a vanity metric.
它根本没法预测比赛表现。
It just doesn't predict race performance.
真正能预测运动员比赛表现的指标，是间歇训练的配速提升、长跑的质量，以及高强度训练之间的恢复速度。
The metrics that actually predict how someone's gonna race are workout pace progression, long run quality, and recovery speed between hard sessions.
轻松跑配速只是干扰信息。
Easy day pace is noise.
所以我现在告诉我的跑者：完全别管你的轻松跑配速变化。
And so now I tell my runners, ignore your easy pace trends entirely.
连看都别看。
Don't even look at them.
如果你的轻松跑配速在变快，但你并没有刻意想跑得更快，那这其实是个警示信号。
If your easy pace is getting faster and you're not deliberately trying to run faster, that's actually a yellow flag.
这可能意味着你在轻松日跑得太卖力了。
It might mean you're running too hard on easy days.
明白了。
Okay.
我得说实话。
I gotta be honest.
我还是会不自觉地去Strava上看我的轻松配速。
I still catch myself checking my easy pace on Strava.
每次上传跑步记录，我都会去看一眼。
Like every time I upload a run, I look at it.
如果比上周慢了，我心里就会冒出一个小声音，明明知道这不重要，但还是忍不住想——你觉得Strava和GPS手表是不是让这个问题更严重了？
And if it's slower than last week, there's this little voice in my head that goes, even though I know it doesn't matter, do you think Strava and GPS watches have made this worse?
绝对是的，因为Strava和GPS手表不断给你推送数据，而且只奖励速度。
A 100% because Strava and GPS watches give you this constant stream of data that rewards speed.
Strava上所有东西都在讲配速、分段和个人最佳成绩。
Everything on Strava is about pace and splits and PRs.
可没人会因为你跑出了完美的轻松配速而给你发勋章。
There's no badge for running the perfect easy effort.
没人会为把心率保持在最大值的65%而给你奖励。
There's no achievement for keeping your heart rate at 65% of max.
所以，对于轻松跑来说，这套激励机制完全反了。
And so the incentive structure is completely backwards for easy running.
这些技术用来记录训练和比赛确实很棒。
The technology is amazing for tracking workouts and races.
但用来记录轻松日，反而起反作用。
For easy days, it's actively counterproductive.
我觉得还有一种社交压力在里面。
And I think there's a social pressure thing too.
说实话，我确实有过这种情况。
Like, I'll be totally honest.
我曾经在跑步时看到认识的人，就故意放慢了脚步，结果事后看Strava，心里直犯嘀咕。
I've had runs where I slowed down because I saw someone I knew on the trail, and then I looked at my Strava after and was like, ugh.
这拉高了我的平均配速，我还因此不爽，可这恰恰说明了问题所在——明明该学着放轻松，却还在乎这些。
That brought my average pace up, and I caught myself being annoyed about about a bonk about learning easier, which is exactly the problem.
对。
Yeah.
这就是心态上的问题。
And that's the ego piece.
我们都经历过这种情况，我觉得关键的转变是，别再把它当成衡量表现的数据，而是把它当作恢复的手段。
Like, we've all been there, and I think the shift that helps is to stop thinking about easy pace as a performance metric and start thinking about it as a recovery tool.
你也不会用心跳速度来评判睡眠质量吧。
You wouldn't judge the quality of your sleep by how fast your heart rate was.
道理是一样的。
Same idea.
轻松跑其实是为了恢复体力。
Your easy run is a recovery session.
第二天感觉恢复得怎么样，才是衡量它好坏的标准。
Judge it by how recovered you feel the next day.
对。
Yeah.
我开始告诉我的运动员，如果想凭感觉轻松跑，要么把手表留在家里，要么只显示当前时间。
I've started telling my athletes, if you wanna run easy by feel, either leave the watch at home or set it to show time of day only.
别显示配速。
Don't show pace.
别显示心率。
Don't show heart rate.
就单纯地跑。
Just run.
这建议太好了，我觉得确实是个不错的收尾。
That's great advice, and I think that's a good note to end on actually.
科技只是工具。
The technology is a tool.
训练和比赛时可以用它，轻松日就别依赖了，相信自己的感觉。
Use it for workouts, use it for races on easy days, trust yourself.
对，我很认同这一点。
Yeah, I love that.
好的，杰夫，谢谢。
Okay, Jeff, thank you.
这次谈话特别重要，尤其是在现在这个阶段。
This was a really important one, especially right now.
如果你正在开启秋季马拉松的训练周期，这周最该做的事就是看看你的轻松跑配速，对照我们之前说的数值，诚实地评估一下它是不是真的够轻松。
If you're starting a fall marathon cycle, the single most impactful thing you can do this week is look at your easy day pace, check it against the numbers we talked about and be honest about whether it's actually easy.
下周我们会聊热适应训练，特别是夏天跑步如何让你在秋天跑得更快。
Next week, we're gonna talk about heat training and specifically how running in summer heat actually makes you faster in the fall.
所以，如果你早上跑步时正抱怨湿热难耐，其实也有好处，我们会详细解释背后的原理。
So, if you're cursing the humidity on your morning runs, there's a silver lining and we're gonna explain exactly what's happening.
如果这期节目对你有帮助，分享给那个总把轻松跑跑得太快的跑友吧。
If this episode helped you, share it with a running buddy who you know is running their easy days too fast.
每个人身边都有这样一个人。
We all have one.
我们下周见。
I'll see you next week.
下周见。
See you next week.
大家跑得轻松点。
Run easy, everybody.
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