五十岁后继续奔跑，作者：卡兰·麦克马洪

是的。

Yeah.

我知道，有时候我和老公一起去轻松跑，我会觉得这速度有点吃力。

I know like sometimes I'll go for an easy run with my husband and I'll be like, oh, this feels too hard.

我觉得我得慢点了。

I think I need to slow down.

然后一看他的手表，他会说：对啊，但我们现在配速是五分钟三十秒。

And then look at his watch, he'll be like, yeah, but we're going five thirty.

每公里五分钟三十秒，因为我在美国长大，不太熟悉这个单位。

Like, that's, minutes per kilometer, because I know in The US, I don't know what that is

我这辈子都没用过这个单位。

do in my life.

你也用公里来算吧。

Do the kilometer thing as well.

这事儿特别搞笑，我根本不知道该怎么回应，只能跟着说：嗯，然后呢？

And, and it's such such a funny thing because I just don't know what to respond to that, I'm like yeah and?

我就觉得，再跑三十分钟我真的撑不住了，就想慢下来，所以这事儿确实挺搞笑的。

Like I'm just, I just feel like I can't do this for another thirty minutes you know, I just want to slow down, So yeah, it's so funny.

其实每次跑步都可能遇到这种情况。

Well, the same thing goes for any single run.

当然，有些训练本来就是为了考验你的体能，可能那天状态不好，也很正常。

I mean, obviously there are some runs that test our fitness and are meant to give us a little test and maybe you don't feel good that day.

这种事难免会发生，我们不是机器，有状态好的时候，也有状态差的时候，原因可能说不清楚。我常跟人说，哪怕一两天状态不好，也不代表你之前的努力都白费了。

It happens, we're not machines and we have good days and bad days for all kinds of reasons that we may not be able to pinpoint and what I always tell people is you know if you have a bad day or even two bad days, that's not something to say, oh no, I thought I was getting stronger, I thought I was fit and I'm not.

这其实是个普遍现象，我今天刚发了封邮件聊这个：有人连续几周感觉越来越强，结果一次跑得不好，就觉得自己之前全白忙了。

And this is a phenomenon and I literally just sent out an email today about this, that someone can feel strong and getting stronger for several weeks and then one bad run makes them think, oh my gosh, it's all amounted to nothing.

我怎么就没进步呢？

I'm not getting stronger.

这一场糟糕的跑步，就把所有好的表现都抹杀了，但事实根本不是这样。

I'm not getting fitter and so this one negative, this one bad run negates all of those good runs and that's not how it works.

你总会遇到状态好和状态差的日子。

You're gonna have good days and bad days.

你总会有些日子觉得能一直跑下去，也会有些日子从第一步就开始觉得特别吃力，但别太在意某一天的状态，关键是看长期趋势。

You're gonna have days that you could feel like you could run forever and you're gonna have days that from the first step you know it's gonna be hard and nothing matters about one day, it's trends.

所以如果你连续好几天都觉得特别吃力，那就得承认：我需要休息一下，不管是什么原因造成的。

So if you're feeling like you're struggling for several days, then you need to say, okay, I need some recovery time for whatever reason.

还有很多人没考虑到的是生活中的压力。

Another thing that people don't take into account is life stress.

身体根本分不清压力的来源是什么。

The body does not distinguish between types of stress.

跑步带来的压力、生活压力、工作压力，都会累积在一起。

Running stress, life stress, work stress, all adds up.

你有时候跑步是为了缓解生活压力，但其实跑步本身也会增加你的整体压力负担。

And so if you're dealing with life stress, and a lot of times we run to deal with life stress, but that is going to add to our overall stress.

如果你正在为某个目标刻苦训练，训练本身已经很耗能，再加上其他方面的压力，很可能就成了压垮你的最后一根稻草。

So if you are, you know, trying to train for a goal and your training is demanding, that extra stress that comes with other things outside of running can be a breaking point.

所以啊，别把某一次跑步的表现看得太重，这真的没什么意义。

So, but yeah, you know, putting too much weight on any one run is a bad idea.

我曾经写过，根本没有什么侥幸。

And I wrote something once that there's no such thing as a fluke.

在比赛中你经常听到这种说法，比如你跑出了一场好成绩。

And you hear this all the time in racing, like you run a great race.

然后你就说，哎，这纯属偶然。

You're like, oh, that was a fluke.

这纯属偶然。

That was a fluke.

我今天状态好罢了。

I just had a good day.

我跟别人解释过，根本不存在所谓的侥幸——任何出色的表现、良好的体验、感觉强劲，都只是在展示你真正的潜力。

And I explained to people that there's no such thing as a fluke, a so called fluke, a good result, a good experience, feeling strong, shows you what you're capable of.

如果你没达到那种状态，那是另一个问题。

If you don't happen to reach that, that's a different issue.

但并不是说你突然超常发挥了。

But it's not that somehow you performed beyond your capabilities.

这其实是在告诉你，你真正能做到什么程度。

It's showing you your capabilities.

所以根本不存在什么‘我今天运气好’这种说法。

And so there is no such thing as well, you know, I just happen to have a good day.

你表现好的那一天，恰恰说明了你的潜力在哪里。

That good day showed you what you're capable of doing.

对。

Yeah.

糟糕的日子就是糟糕的日子。

And the bad days are just bad days.

它们只说明你也是普通人，也会有状态不好的时候。

They're not showing you anything except that, you know, you're human and you have bad days.

有时候甚至会经历糟糕的几个月，或者整个赛季都不顺。

And sometimes you can have, like, bad months and bad seasons.

几个月不好算什么，甚至可能遇到艰难的一年。

Bad months, you can even have tough years.

训练本来就是这样，只要你坚持下去，就得看整体趋势，有高峰也有低谷，有起有落。

And that's and that's part of training is that it's not if you're consistent in your training, then you have to look at the overall picture and you're gonna have ups and downs and ebbs and flows.

对女性来说，有一段特别容易出现这种情况的时期，就是围绝经期到绝经期这几年。

So one of these sort of periods where you could actually have a bad few months or years is, for women is the perimenopause menopause kind of years.

我们有个朋友，她之前状态一度下滑，但现在又恢复得特别好。

And actually, well, we have a friend and she apparently kind of went through a dip in performance and then now is like doing super, super well.

她好像是突破了那段低谷，走出来了，反正就是挺过来了。

So it's like she kind of broke free from that or came out the other end or or whatever it is.

你有没有什么建议或者鼓励的话，能给那些正处在这段时期、状态下滑的女性？因为这真的很打击人，尤其是当你明显跑得慢了、进步停滞的时候。

But do you have any, I don't know, any tips or like words of encouragement for for women that might be in the in the part of their, you know, of those few years where, like, they're not performing as well, because it could be really discouraging if, your performance sometimes the effect is is big, you know, it's you're performing quite a bit slower or you know, not progressing at all.

我觉得围绝经期、绝经期、绝经后期，就像女性的整个生育周期一样，每个女人的反应都不一样。

My view on perimenopause, menopause, post menopause, just like a woman's reproductive years, which every woman's cycle they respond to differently.

虽然我们可以大致划分女性周期的不同阶段，说‘这时候应该感觉好些’、‘那时候可能没那么有劲’，但实际每个人的感受都不同。

Even though we can look at the different phases of a woman's cycle and say, oh, well, you should feel better at this point in your cycle and you might not feel as great at this point in your cycle and most women will feel differently.

关键是，在这段时期里，要找到自己状态最好的时候，然后充分利用它。

And the key there is that they, during that time, figure out when they feel best and make the most of that.

更年期以及围绕更年期的各个阶段，情况也是一样的。

The same goes for menopause and all of the stages that surround menopause.

每个女性的体验都会不一样。

Every woman is gonna experience it differently.

说到围绝经期和更年期，我用一个词叫‘预期性焦虑’。

And I use this term called anticipatory dread when it comes to perimenopause and menopause.

很多女性一想到这个阶段，就默认自己会经历所有那些糟糕的副作用，比如雌激素下降带来的各种不适。

And that is so many women approach it assuming they're going to feel and experience all these horrible side effects of the drop in estrogen and the changes that come with that.

但事实上，每个人的体验都截然不同。

And the reality is that everyone experiences it differently.

有些女性根本没察觉自己进入了更年期。

And some women never notice menopause.

就是突然间，一切结束了，就这么简单。

It's just, oh, all of a sudden, that's it, they're done.

另一些人则会出现明显症状，对她们来说，激素替代疗法可能是合适的选择。

Others have symptoms and it's for some hormone replacement therapy may be advisable.

这得跟医生好好聊聊。

That's a discussion to have with their doctor.

而且很重要的是，我当年刚开始经历这个阶段的时候，根本没人提激素替代疗法。

And importantly, again, my age when I was beginning going through that phase, no one talked about hormone replacement therapy.

那时候大家说的都是：你会得乳腺癌，千万别用。但现在不一样了，讨论空间大了，能选的也多了。

That was, you're going to get breast cancer, you don't do that, and today that discussion has opened up and there's a lot more options to talk about it.

我觉得关键是要搞清楚自己到底面临什么，别一进这个阶段就默认自己一定会遭罪，因为可能有，也可能没有，不到真正经历的时候，谁也说不准。

But I think it's important to try to pin down what you're dealing with, not to come into that phase in your life basically feeling like, oh, I'm gonna end up with all of these side effects of that because you may or you may not and until you're there, you don't know.

另一个需要弄清楚的是，你的表现下滑，真的是因为这个原因吗？

The other factor is kind of pinning down, is that why your performance is dropping?

还是训练方法出了问题？

Or is it a training mistake?

我经常遇到一些女性，在这个阶段来找我，说她们有目标，一直坚持做这做那。

And oftentimes when I've had someone, woman come to me at that point in their lives and they say, have this goal and I've been doing this and this and this.

我自认该做的都做到了。

I've been doing everything right.

我看看他们的训练安排，发现他们简直练过头了。

And I look at their training and they're overrunning everything, for instance.

比如他们的训练配速根本和目标不匹配，但他们总觉得一切都做对了，结果到了比赛日就崩溃，真的特别让人沮丧。

So for instance, you know, their training paces are just not consistent with their goals, but they believe they're doing everything right and it's so frustrating because they get to race day and they fall apart.

这根本不是更年期的问题，是训练方法错了。

And that's not menopause, that's a training mistake.

所以，把这些很难厘清的因素区分开来很重要——可能是更年期，也可能不是。

So kind of separating these, again, variables that are hard to pin down is important and it may be menopause or it may not be menopause.

首先你得去和医生聊聊，我不是激素治疗方面的专家，但女性确实应该和医生讨论这个问题。

And so first you have to have talk with your doctor and I'm not an expert hormone therapy or any of that sort of stuff, but it's certainly something that a woman should talk to their doctor about.

如果他们有教练，最好坐下来好好说说自己的感受，让教练——假设教练懂这些——能帮他们具体分析到底出了什么问题。

And if they have a coach to really sit down and explain how they're feeling so that the coach who is hopefully knowledgeable can help work them through the specifics and exactly what they're dealing with.

每个人的情况都不一样。

It's so individual.

我之前带过几百位女性，从更年期前一直到更年期后，都经历过。

I've never had, I have coached hundreds of women through before, during and after menopause.

而且啊，更年期好像就是某一天突然发生的。

And well, during menopause is like one day.

所以其实应该是围绝经期，然后——

So I guess it's really perimenopause and

你接下来——

then you

这个说法确实有点容易让人混淆。

the language is a little bit confusing.

你知道的，一旦你连续一年没来月经，那才算进入更年期。

It, you know, once you no longer have had your period for a year, that's menopause.

而之前那段时期，就是围绝经期。

And before that is perimenopause.

所以，就是满了一年之后，才算真正到了那个节点。

So, it's that moment of it's a year, then I guess that's considered.

因此，了解自己的身体，弄清楚你对各种变化的反应，特别重要。

So, you know, trying to learn about your body and how you're responding to things.

你睡得够吗？

Are you getting enough sleep?

吃得怎么样？

Are you eating well?

喝水够不够？

Are you hydrating?

这些都很重要。

All of these things are important.

你有做力量训练吗？

Are you doing strength training?

因为这能帮你更好地利用体内现有的雌激素。

Because that can help maximize the use of the estrogen you have.

睡眠很重要，因为生长激素就是在你睡觉的时候帮你恢复体力的。

Sleeping is important for human growth because that's when human growth hormone is allowing you to recover from your workouts.

所有这些都很关键。

All of that.

当然，很多女性在围绝经期和绝经期都会遇到睡眠问题，这是主要症状之一。

And of course, one of the main symptoms that a lot of women deal with during perimenopause and menopause are sleep issues.

所以，真正解决这个问题可能是最重要的因素。

So really addressing that is probably the most important factor.

但不幸的是，很多研究显示，使用安眠药这类药物反而会导致睡眠质量下降。

And unfortunately there are lots of studies that show that taking sleep aids like drugs for sleep results in poor quality sleep.

你可能觉得自己睡了，医生开了处方，你确实睡得更多了，也以为自己睡得很好，但实际上睡眠质量很差，身体根本没得到恢复。

So you may think you're sleeping, you got this prescription from a doctor so that you're sleeping more and you may think you're sleeping but the quality of the sleep isn't good and so you're not actually recovering.

这就像喝酒一样。

It's like alcohol.

酒精也是同样的道理。

Alcohol too.

很多人喝酒，说它能帮自己入睡，但我认为它会影响睡眠后期的周期。

A lot of people will take alcohol because they say, oh it helps me fall asleep, but I think it does something in the later cycles of your sleep that

没错，它确实能让你更快睡着，但之后你会醒来，就再也睡不着了。

are Right, helps you fall asleep but then you wake up and you can't get back to sleep.

对，得慢慢找到适合自己的方法，这确实不容易。

Right, so there's figuring out what works and it's difficult.

真的挺难的。

It's difficult.

很多人睡不好，是因为大脑停不下来。

A lot of people deal with sleep issues because their brains won't turn off.

是大脑停不下来导致的，还是你根本就睡不着？

So is that the issue or are you just wide awake?

你睡前喝咖啡吗？时间离睡觉太近了吗？

Are you drinking caffeine too close to bed?

是不是该彻底戒掉？

Should you be eliminating that?

总之，得把方方面面都检查一遍。

Again, you've to look at everything.

不过我注意到，很多女性一出问题就怪到更年头上。

But necessarily, I kind of see a trend with women blaming all the ailments on menopause.

我觉得这样可能会忽略重点，背后可能还有别的原因。

And I think that might be missing the point and that there might be other things going on.

但很明显，每个人的情况都不一样。

But obviously, that is very individual.

是的，我觉得这个观点很好，关键是要弄清楚真正的问题是什么，或者你有没有一些具体的症状，能写下来然后去解决。

Yeah I think that's a good message though it's it's just I guess to identify what the actual problem is, or if you're having actual symptoms that you can you know that you can write down and then address those.

对。

Right.

我知道我更年期前期那会儿，身体出了好多问题。

I know when I was going through perimenopause I was having a lot of issues.

我妈妈那时候也挺难受的，我担心她，躺在床上睡不着，满脑子都是她。

My mom was having a lot of issues and I was concerned about her and I'd lie awake, you know, about her.

她住得离我有三千多公里远。

She was 2,000 miles away from me.

我的睡眠问题，根本不是更年期引起的。

My sleep issues weren't menopause.

我的睡眠问题其实是源于那些我无法掌控的事情。

My sleep issues were worrying about things I couldn't control.

所以我得学会怎么应对，不然我可能会说，哦，我焦虑是因为更年期，这种现象我见得太多了。

So that was something I had to learn how to deal with, because I could have said, oh, well, I'm worrying because of perimenopause or and I see that happening a lot.

我看到很多女性一遇到问题就想着，好吧，那我什么都按对的做。

And and so I see a lot of women kind of throwing everything like, okay, I'm gonna do everything right.

可她们还是特别沮丧，因为体重在涨、动作变慢、脑子发懵，精力也远不如从前。

And they're still so frustrated because they're gaining weight and they're slowing down and they have brain fog and they're, you know, they they don't have the energy that they want.

但这些是不是全都能归咎于更年期或围绝经期，我并不确定。

But whether that's all menopausal or perimenopausal, I'm not convinced.

明白了。

Okay.

你提到力量训练对女性特别重要，但对50岁以上的运动员来说，这同样关键。

You did mention strength training and how important it is for women, but it's important in general for athletes 50.

那对于50岁以上、或者快到50岁却还没开始做力量训练的人，你会怎么说？

So what would you say to anyone that, you know, that is over 50 or maybe approaching 50 and still isn't doing any strength training?

力量训练对每个人都重要，但不是因为它能让你跑得更快。

So strength training is important for everyone and it's not because it makes you a better runner.

我过去对这一点的看法也发生过改变。

And I have changed my view on this in the past.

我以前让跑步者做力量训练，但如果时间紧张，只能选一样，那我会说，跑步优先，因为运动专项性原则是普遍公认的。

I'd have my runners doing strength training, but if time was limited and they could only run, it's like fine, Running comes first because the principle of specificity in sport is pretty universally accepted.

你想当个好跑者，就得去跑。

If you wanna be a good runner, you have to run.

你确实得去跑。

You have to run.

你不能为了其他事情牺牲跑步时间，不管是交叉训练，还是举重，哪怕它们在别的方面对你有帮助。

And you can't sacrifice your run time for other things, whether it's cross training, which may benefit you in other ways or lifting.

跟我们直觉想的相反，举重并不能显著降低跑步受伤的风险。

Lifting contrary to what seems to make sense to us, but lifting does not substantially reduce running injuries.

这听起来反直觉，但科学数据至少支持这一点。

It's counterintuitive, but that's at least what the science shows.

举重并不会让你跑得更快。

Lifting does not make you faster.

我的意思是，可能有一点点提升，但微乎其微。

I mean, it makes you maybe incrementally.

所以问题来了，举重的好处到底是减少受伤，还是提高速度？

So the question is, are the benefits either reduced injury or speed?

都不是，这些都不是主要的好处。

No, those are not the benefits.

但保持肌肉量和骨密度，对长期跑步来说至关重要。

However, maintaining muscle and maintaining bone mass are absolutely crucial to lifelong running.

所以你得趁早开始，尤其是女性，我们一般在三十岁出头就达到骨量峰值，之后就开始流失，绝经后的五到六年流失会特别快，因为雌激素大幅下降。

And so it's really something you need to start early because especially for women, again, we pretty much have put down our max bone mass in our early 30s and from there you start losing it and that loss is accelerated post menopause in like the five to six years post menopause that really accelerates because of the loss of estrogen.

要最大化利用你体内的雌激素，就得让它动起来，这对所有人来说都很关键，男性也会流失骨密度。

The only way to maximize the estrogen you have is to use it and so what's crucial for people, and men also lose bone density.

但男性不像女性那样会被常规筛查骨质疏松。

Men are not screened for osteoporosis the way that women are.

他们本来应该接受筛查，但实际并没有。

They probably should be, but they aren't.

而且确实有男性患上骨质疏松的案例，尤其是在自行车运动圈里，因为骑车不属于冲击性运动。

And there are stories of men and osteoporosis is very prevalent in the cycling community because cycling is not an impact sport.

但跑步虽然属于冲击性运动，其冲击力仍不够，很多跑者体型偏瘦，骨骼受到的冲击其实并不大。

But in running, while running is an impact sport, is not enough and many runners are very light and so they don't necessarily, there's not that much impact on your bones.

骨密度的提升，靠的是肌肉对骨骼末端施加的强力拉扯。

Bone density is improved by muscle pulling on the ends of bones very hard.

也就是说，肌肉收缩时对骨骼末端产生的拉力才是关键。

So it's the contraction of muscles on the ends of bones.

冲击有帮助吗？

Does impact help?

有帮助，但最强效的方式，还是肌肉的强力收缩，这才是维持和增加骨量的最佳途径。

Yes, but really, really strong muscle contractions are the best way to maintain and build bone mass.

男性和女性一样，都需要重视这一点。

So men need it just as much as women.

到了五十多岁，我们的肌肉量就开始下降了。

There's also, as we hit our 50s, we start losing muscle mass.

年纪越大，就越能感觉到力量在减弱。

So as you get older, you start feeling a little loss of muscle power.

以前大腿肌肉一发力就很有劲，现在突然就觉得大腿使不上力了。

So you used to feel like your quads would fire more and suddenly you're like, my quads aren't firing.

这是为什么呢？

Why is that?

因为肌肉没以前那么有力了，整体的肌肉量也减少了。

Well, because they're not as strong and you don't have as much muscle mass.

要解决这些问题，唯一的方法就是进行大重量训练。

The only way to address those issues is through heavy lifting.

那什么叫大重量训练呢？

And so what is heavy lifting?

很多人一提到举重就害怕，尤其是女性，但很多没练过的男性也一样，担心会伤到自己。

Well, of all, a lot of people are intimidated by lifting, especially women, but even men who haven't done it, They're worried about hurting themselves.

很多人，尤其是跑者，怕练出肌肉块，所以总喜欢做高次数。

So a lot of people, a lot of runners, because they don't wanna bulk up, will emphasize the high rep.

我要做五十个二头肌弯举。

So I'm gonna do 50 bicep curls.

跑步就是这样，都是高次数训练。

That's what we do in running is high rep.

我们就是一直在做高次数。

We're just doing high reps.

这正是我们平时的做法。

That's what we do.

这样反复用同样的肌纤维，一遍又一遍。

So we're using the same muscle fibers over and over and over again.

而力量训练不一样，你做的是极限次数，比如六到八次做到力竭，这样能激活跑步时用不到的肌纤维，还能增强肌肉收缩力，给骨骼末端带来更大刺激。

And heavy lifting, so you're talking about max of 10 lifts, like six to eight lifts to failure, are getting muscle fibers that are not used in running And they're also increasing that muscle contraction and that stress on the ends of bones.

这实际上就是在把你的骨骼往一起拉。

So you're basically pulling your bone together.

所以肌肉在把你的骨头往一起挤。

So the muscles are squeezing your bones together.

很多人以为骨头是静止不动的，其实它们和肌肉、肌腱、韧带一样，一直在新陈代谢。

I mean, a lot of people see bones as static and they're constantly turning over just like your muscles, just like your tendons, just like your ligaments.

它们不是固定在那里就完事了。

They're not just there.

体内有成骨细胞和破骨细胞，破骨细胞负责清理旧的骨组织，成骨细胞则不断生成新的骨质。

You've got osteoblasts and osteoclasts and the osteoclasts are cleaning up all the old bone that you're done with and the osteoblasts are bringing in new bone.

明白骨头是这样动态变化的，非常重要。

And understanding that bone is dynamic like that is really important.

所以，一旦过了五十岁，力量训练就不再是可有可无的了。

So lifting is once, certainly once you're in your 50s, no longer optional.

我经常跟我的跑者们开玩笑，因为我用Training Peaks来指导训练。

And I joke about this to my runners all the time because I use training peaks for my coaching.

在Training Peaks上，你完成训练会显示一个绿色小方块，没做就会显示红色，我老看到我那些跑者的力量训练那里全是红色小方块。

And so training peaks you get a little green box if you've done the work and a little red box if you don't and I keep on saying to my runners, I keep on seeing these red boxes on your strength training.

这可不是可有可无的。

This is not optional.

我可不是随便给你加进日程的。

I'm not just putting this in your schedule because I like to.

这是训练的一部分，你必须做，而且学会正确的方式很重要。

This is part of the training, so you have to do it and learning how to do it properly is important.

这非常关键。

It's crucial.

所以我特别建议那些没练过力量训练的人，去找私人教练上几节课，把动作学规范。

So I really encourage people who have no background in lifting to go and have some sessions with a personal trainer to learn proper form.

你不可能一上来就练大重量。

You're not gonna go into heavy lifting from the start.

你要从轻量开始，慢慢增加，就像你练跑步那样。

You're gonna start and gradually add just like you did with your running.

所以一开始可以多做几组重复次数，但最终目标是要能扛得起重物。

So you're going to start with higher reps, but the goal is to get to a point where you can lift heavy.

当然，如果你已经被诊断出骨质疏松，那就一定要咨询医生或物理治疗师，因为具体情况不同，有些动作是绝对不能做的。

And of course, again, if you have a diagnosis of osteoporosis, that's something that you need to talk to your doctor about, talk to a physical therapist, because depending on what situation you're dealing with, there are certain things that you shouldn't do.

不过，还是有一些经过调整的锻炼方式可以帮助你。

So there may be ways to adapt exercises that will help you.

现在关于骨质疏松的研究很多，虽然有些医生说骨密度没法提升，但实际数据已经证明这不是真的，很多人确实把骨密度改善回来了。

But right now there's a lot of research on osteoporosis and while some doctors will say that you cannot improve your bone density, that has been shown not to be true, at least empirically, and people have improved their bone density.

我有个朋友骨密度偏低，那是她上大学的时候，大概二十多岁。

I had a friend that had low bone density, but she was, this was in university, so she would have been in her twenties.

我不清楚她为什么骨密度低，但她后来开始多吃富含钙的食物。

And I don't know why her bone density was low, but she ended up eating a lot more calcium rich foods.

她本来是跑步的，我不确定她有没有改跑步习惯，但她最后真的把骨密度恢复了，所以后来——

She was a runner, but I don't know if she changed anything with her running, but she did end up building back her bones, her bone density, so it got And

那时候她还来得及做到这一点。

she was at that point where she still could do that.

饮食依然很重要，哪怕你已经五十多岁了，也要确保摄入足够的钙、维生素D、维生素K2和镁，这些都至关重要，但过了三十岁出头，想提升骨密度就难多了。

And diet is still important, even if you're in your 50s, making sure you're getting enough calcium, vitamin D, vitamin K2, magnesium, these are all crucial, but it's harder to improve your bone density after your early 30s.

她发现得挺早的。

So she caught that early.

所以不管男女，如果你三十多岁，经常出现应力性骨折这类问题，那就是个警示信号。

So those, whether you're male or female, if you're in your 30s and you are dealing with a lot of stress fractures, things like that, that's a red flag.

没问题。

That's fine.

好的。

Okay.

除非你的训练量过大，否则这绝对是个警示信号。

That is a red flag unless your training is excessive.

我见过一些训练量适中的人，却反复出现应力性骨折。

And I've seen this with moderate training and repeated stress fractures.

这 definitely 是个警示信号，不管什么年纪都该重视起来。

And that is definitely a red flag and something that you should address, whatever age you're at.

我见过高中生也有这种情况，很多时候是因为吃得不够。

I see it in high school kids and oftentimes it's because they're not eating enough.

所以他们处于能量不足的状态。

So, they are in a energy deficit.

尤其是在跑步这项运动中，体重轻很重要，这种情况很常见。

And so that is certainly prevalent in running where being light matters.

不管你多大年纪，这点都值得留意。

So whatever age you're at, that's something to pay attention to.

但即使你60岁了，绝经六年，被诊断出骨质疏松，也依然有改善的可能。

But it's not a lost cause if you're 60 years old, you're six years post menopause and you get a diagnosis for osteoporosis, you can still improve.

研究结果正是这么显示的。

That's what studies are indicating.

这不容易，也不可能像年轻时那样快速恢复，但通过力量训练，你完全可以阻止或减缓骨量流失。

It's not easy and you're not gonna improve the way that you would earlier in your life, but you can certainly stop the loss or slow it down through heavy lifting.

但关键是

But that's really

这让人感到欣慰。

That's encouraging.

没错

Right,

你要记住，骨头和其他身体结构一样，不管你穿不穿支撑型跑鞋，道理都一样。

so I mean, you have to remember that bone like anything else, any other structure in the body, and this applies to whether you are wearing support shoes.

身体里任何用不上的结构，都会被自动淘汰。

If whatever structure in your body is not necessary, the body gets rid of it.

既然用不上，干嘛还保留呢？

Why maintain something you don't need?

所以，不用就丢，这句话是真的，因为身体非常高效，不会浪费能量在无用的东西上。

So if you're not using it, then use it or lose it is true because the body is very efficient and it doesn't waste energy on things that it doesn't need.

如果你不给它施加压力，身体就不会维持它。

And if you don't make those demands, then the body doesn't maintain it.

如果你不给骨骼施加压力，身体就不会维持它的密度。

And so if you don't make the demands on your bones, the body doesn't maintain it.

另一方面，很多跑者身材瘦小，这会导致我们用来测量骨密度的某些检测工具出现误判。

On the other side, a lot of runners are small and so some of the diagnostic tools that we use to measure bone density can be misleading.

所以这正是今天大家在讨论的问题。

So that is something that is being discussed today.

现在正在开发一些新技术，希望能更准确地测量骨密度，特别是针对骨骼较小的人群。

There are new technologies that are being developed to possibly measure bone density more accurately, specifically in people who have small bones.

个子小的人骨骼自然也小，这是为什么呢？

Because small people are going to have small bones, why?

因为你没有给骨骼足够的刺激。

Because you don't make those demands.

你要记住，用来评估你骨密度的那些数值，是拿你和30岁的人做比较的。

And you have to remember that the numbers that are being used to measure your bone density are you're being compared to a 30 year old.

所以60岁的人当然不可能和30岁的人一样。

So of course a 60 year old is not gonna be a 30 year old.

这是否意味着他们就一定容易骨折呢？

Does that mean that they have to be concerned that they're going to break something?

我不确定，但如果你被诊断为骨量减少或骨质疏松，不等于你就特别脆弱、随时会骨折。

I don't know, but it's not necessarily the case if you have osteopenia or have been told you have osteoporosis that you are fragile and you're going to break.

所以就是这样，但很多人一听到这个诊断就吓坏了，总觉得什么都不能做，连动都不敢动。

So that's it, but a lot of people, that diagnosis is scary and a lot of the downside is a lot of people who receive that diagnosis feel that they can't do anything, like they can't move.

这反而让问题变得更糟。

And that just further precipitates the problem.

对，他们一害怕就不敢动了。

Yeah, they get scared of doing anything.

没错，他们怕一动骨头就断了。

Right, they're afraid that they're gonna break.

如果你的骨质疏松已经严重到从沙发上站起来都会折断肋骨，那确实

Now, if you're at a point in your osteoporosis where getting up from the couch, you break a rib, that's clearly

那是另一回事了。

That's different ballgame.

那是另一回事了。

That's a different ballgame.

很多人一听说骨质疏松，还没经历过任何轻微碰撞就骨折的情况，就马上开始吃药。

A lot of people will immediately go on the medicines that address osteoporosis, even though they've never had what's called a fragility or non traumatic fracture.

所以我之前摔断了胳膊。

So, oh, well, I broke my arm.

你是提水杯的时候把胳膊摔断的吗？

Well, did you break your arm picking up a glass of water?

如果是这样，那你最好去跟医生聊聊，看看要不要吃药。

If you did, then you might want to talk to your doctor about some medication.

但如果你是骑自行车摔了，把骨头弄断了，那就是急性损伤。

But if you fell off your bike and broke your nerve, that's an acute injury.

这不算骨质疏松导致的脆性骨折。

That's not a fragility fracture.

所以了解怎么照顾自己很重要，因为不幸的是，医生有时在骨量减少的情况下也会建议用骨质药物，但这些药副作用不少。

So knowing how to take care of yourself, because unfortunately doctors will, and sometimes in cases of just osteopenia, they will recommend bone drugs and there are a lot of side effects with those.

所以我建议你先自己多做点功课。

So I would just warn to do your research on that.

但你最好的选择还是开始力量训练。

But the best thing you can do is start lifting.

开始举重。

Start lifting.

从适合你的程度开始。

Start at the level

当然，要从合适的水平开始。

appropriate Start for absolutely.

如果你完全没有举重经验，我强烈建议你请一位私人教练，哪怕只练几次也好。

And again, if you don't have any experience with lifting, would highly recommend hiring a personal trainer even for a few sessions.

有一项非常棒的研究，叫《Lift More研究》。

There is a great study called the Lift More Study.

拼写是 L-I-F-T-M-O-R，我觉得后面没加 E，这项研究专门探讨了举重与骨质疏松的关系，发现有五个关键动作能有效提升骨密度或减缓骨质疏松的发展。

It's L I F T M O R, think it, I don't think there's an E on it, where they did research on lifting and osteoporosis and there's basically like five key exercises to do that they found increased bone density or slowed the progression of osteoporosis.

这项研究非常全面。

And it's a very thorough study.

所以你不用纠结从哪儿开始，很多人就是不知道该怎么做。

So you don't have to learn, people go, where do I even start?

有一些动作是你应该练的，但最好找专业认证的教练来教你。

There's certain movements that you should touch on, but learn that from a certified professional in this.

明白了，不错。

Okay, cool.

至于其他人，可能目前还没出现骨质疏松的问题，或者根本没这方面的困扰。

And for the rest of the people, I guess, who don't have an issue at this point in time in terms of osteoporosis or apparently not.

我们都年纪渐长，所以还是得主动投入，延长自己健康有活力的年限。

We're all getting older, so we all still need to invest in a proactive manner to extend our useful lives, so to speak.

没错。

Right.

不管你有没有骨质疏松，到了一定年纪，肌肉和骨量都会自然流失。

Regardless of whether you have osteoporosis, at at a certain age, you start losing muscle and you start losing bone.

这是必然的。

Period.

所以唯一能应对的办法，就是开始举重。

So the only way to address that is to start lifting.

好的。

Okay.

即使你并没有什么确诊的问题。

Even if you don't have a, you know, a diagnosable issue.

对。

Yeah.

这正是我想说的。

That was my point.

再往下说一点，关于训练这部分，你提到了三个主要方面：有氧能力的提升，也就是打牢有氧基础；训练的专项性——我们之前聊过专项性；还有跑步效率，或者叫跑步经济性。

In the in the Just moving on a little bit, in the section on training, you have three sort of, I think, sort of big blocks of things that you discuss aerobic development in your training, so developing your aerobic base I guess, training specificity and you've touched on specificity just during our conversations and running efficiency or running economy.

给我们的听众再详细讲讲这些内容吧。

Tell our listeners a little bit more about those things.

如果你跑的距离超过400米，其实很明显……

Obviously, if you're running anything over a 400 meter, really

像我们大多数人都在练的短跑项目。

sprint Like coaches most of us are.

没错，短跑教练通常把短跑定义在200米以内，但我们可以把范围延伸到400米，这时候就已经属于耐力训练了。

Right, sprint coaches really cut off sprinting at 200 meters but we can extend that out to 400 meters, then you're doing endurance.

所以如果你在进行耐力跑，最需要发展的是有氧系统。

And so if if you're doing an endurance run, the number one system that you need to develop is your aerobic system.

要培养这个系统，跑量非常关键，而且这是你构建其他能力之前必须打好的基础。

And so volume of running matters in order to develop that aerobic system, and it is the first thing that you need to do before you build the rest of your system.

在开始练速度、上坡之前，你得先建立起扎实的有氧基础。

So before you start doing speed work, before you start hitting the hills, you need a basis of aerobic fitness.

很多人会跳过这一步，比如他们通常的做法是每周跑三天：一次速度训练、一次上坡训练、一次长跑，每周总共跑15英里左右，其中长跑8到10英里，其余两次就跑个三四英里。

And a lot of people will kind of skip that and say, well, you know, I'm gonna do one of the typical things they see is I run three days a week so I do a speed session, a hill session and a long run and they run about 15 miles a week with a, you know, eight to 10 mile long run and the rest they're running like three to four miles on the other runs.

这样是没法充分发展你的有氧系统的。

That's not going to adequately build your aerobic system.

你得用轻松的有氧配速去跑，才能真正刺激到这个系统。

You have to be running at an easy aerobic pace to really be building your aerobic system.

就是那种能边跑边说话，还能持续跑下去的速度。

A pace where you can talk and where you can continue to run.

否则你是在训练其他代谢系统，身体对训练的反应也会不一样。

Otherwise you're developing different metabolic pathways, you're developing different response to the training.

速度训练和坡道重复跑确实不错。

With speed training, hill repeats, those are great.

只是你还没准备好，而且你做的轻松有氧跑太少了。

It's just that you're not ready for them and you're not running enough easy aerobic runs.

轻松跑没错，恢复跑也有个范围。

And easy, yes, recovery, there's a range.

有一种中等距离的跑，你跑得舒服，但不是慢悠悠地遛弯，也不会喘不过气，还能正常说话。

So there's gonna be your kind of medium long runs where you're going out and you're running comfortably, but it's not an easy jog, but you're not uncomfortable, you're not huffing and puffing, you can still talk.

还有那种恢复跑，特别轻松。

And then there's the recovery runs that they're super easy.

如果你把这些跑对了，到时候练速度的时候，你反而能跑得比一直跑得太快的人更快。

And then if you do those right, then when it comes time to do the fast stuff, you can do the fast stuff faster than you would have if you were always running those other ones too fast.

这就像盖房子的地基。

So the, I equate that to the foundation of a house.

所以你得先打地基，不能还没打地基就盖房子，不然房子会塌的。

So you put down, you don't build the house before you build the foundation because the house is going to crumble.

你要把有氧能力的发展看作地基，有氧能力越扎实，地基就越牢固。

So you have to see the aerobic development as your foundation, and the deeper the aerobic development is, the more solid your foundation is gonna be.

地基越牢，上面能盖的房子就越高。

And with that, the higher the house can be built.

如果地基太浅，房子根本盖不高，因为地基撑不住。

So if you've got a very shallow foundation, you're not gonna be able to build that house very tall because the foundation won't support it.

这就是我所说的有氧能力发展。

So that's what I mean by aerobic development.

如果我刚开始教人跑步，我会让他们先跑起来，不是说完全不加速度训练，我会安排一些短距离冲刺或加速跑，但这些主要是为了改善跑姿，而不是为了提升速度。

So if I start someone running, they're gonna be running, I'm not gonna say I'm not gonna throw in any speed, I would do some fart legs, some strides, but those are more for form than actual speed development.

我意思是，步频和跑姿的练习确实重要，但目的不是为了打造强大的速度能力。

I mean, there's the idea of leg turnover and kind of form practice that is important, but it's not to develop a robust type of speed development.

至于专项训练，那就得看你的目标是什么了。

And then in terms of specificity, and this depends on what your goals are.

所以，具体性有两个方面，其中一个我已经说过：如果你想跑得好，你就得去跑。

So you're there's two aspects to specificity and one is what I already said, which is if you wanna run well, you have to run.

你可以骑自行车，但骑车并不能让你成为一个出色的跑者。

You can bike if you want, but biking isn't gonna make you a strong runner.

归根结底，还是要靠跑步，所有研究都表明，跑得最好的运动员每周跑得最多，比如马拉松成绩和每周跑量之间有很强的相关性。

Ultimately, it comes down to running, and all the studies show that the best runners run more, there's a strong correlation between, for instance, marathon times and weekly mileage.

当然，我们大多数人身体能承受的跑量都有个上限，超过这个量就容易出问题。

Now, of course, most of us have kind of a top level of volume that we can tolerate physically before we start breaking down.

顶尖跑者之所以顶尖，部分原因在于他们能承受每周一百英里甚至更多的跑量，而很多人做不到，这可能跟基因有关。

And one of the reasons why elite runners are elite is because they have the ability to tolerate a 100 a 100 plus mile weeks, which a lot of people can't, and that may be genetic.

这事儿没啥好办法。

There's not much Could it

会不会也是因为他们轻松跑的时候不够轻松？

also be because they don't run their easy runs easy enough?

没错。

Sure.

我的意思是，确实如此。

I mean, there's yes.

而且他们根本没有好好恢复。

And they they're not they're not recovering.

他们生活中还有其他压力。

They have other stresses in life.

另外一点值得注意的是，艾伦，你六十多岁还能跑进三小时马拉松，可能部分原因是你已经退休了。

The other thing to keep in mind, maybe Ellen, this is part of your success over 60 of running a sub three hour marathon is that you were retired.

你有时间照顾自己。

So you had the time for the self care.

你有时间充分恢复。

You had the time for the recovery.

我接触过一些跑者，他们不上班，早上跑步，中午小睡一会儿，下午还能去力量训练。

So I've had runners where, you know, they aren't working and they can run-in the morning and they can take a nap and then they can go and lift.

但大多数人做不到这些。

And most people can't do that.

所以如果你有这个条件，再去用点补剂，或者做做按摩、物理治疗——其实这些未必是‘补充’，但很多业余或有抱负却非职业的跑者常常忽略这些额外的保养。

So if you have that ability and you go and you get some supplement or some supplementing, well, maybe they're not supplementary, but massages and physical therapy and all of that extra stuff that so many recreational or ambitious but not professional runners kind of neglect.

我们很多人都是等身体疼了才去理疗、做按摩，而不是在疼之前就提前预防。

Like a lot of us go to physical therapy or go get a massage because something's hurting, not before something's hurting.

所以我们总是忽视这一点。

So we neglect that.

特异性当然跟跑步本身有关，但训练的特异性也取决于你的目标。

So the specificity has to do with running, but specificity in terms of training also has to do with your goals.

比如你要是为比赛训练，书里提到一点：跑步就是跑步，你不一定非得参加比赛。

So what race if you're training for a race and one of the things in the book is running is running and you don't have to run a race.

我跑了这么多年，几乎从来没跑过正式比赛，或者只跑过极少几次。

I ran for years and years and didn't ever or very rarely ran a race.

但即便如此，你依然可以给自己设定目标。

But you could still have goals within that.

所以如果你有目标，你的训练是否跟这些目标保持一致？

So if you have goals, is your training consistent with those goals?

比如说你选了马拉松，我就举个大苏尔的例子吧。

So if you have, let's say you've picked a marathon, I'll just throw out Big Sur.

大苏尔这条赛道坡很多。

Big Sur is a hilly marathon.

如果你要跑大苏尔，就得好好练爬坡。

If you're gonna run Big Sur, you better be doing some hill training.

如果你有时间目标的话。

If you have time goals.

如果你跑芝加哥马拉松，就得适应高温训练。

If you are running Chicago, you better be doing some heat training.

这种针对性很重要，训练内容得跟你要跑的赛道特点匹配。

So that kind of specificity is important and making sure that your training is consistent with the course you're training for.

这一点在超马中尤其关键，因为不同赛事的技术要求差别很大，有的赛道海拔起伏巨大，有的却相对平缓。

This becomes very important in something like ultra running, where you're dealing with different technical demands and, you know, obviously with ultra running, you're dealing with some races that have massive amounts of loss and gain and elevation, and other times you're not.

很多人以为平地一百英里跑起来简单，其实完赛率反而最低，因为根本不知道该怎么跑。

And a lot of people think flat 100 milers are easy, and they have some of the highest DNF rates because people don't know how to run them.

所以你得确保训练内容符合你目标赛事的具体要求。

So you have to make sure that you're training for the demands of the race that you have your eye on.

这种针对性其实有两层意思，一方面是整体方向，另一方面是具体的训练方法。

So specificity is kind of twofold there, just in general terms and in specific training terms.

至于效率，我们主要是通过不断跑步来提升的。

And then in terms of efficiency, we become more efficient runners by running.

就这么简单。

That's what we just do.

现在很多人特别关注跑步姿势，总在讨论什么姿势好、什么姿势差。

And there's a lot of emphasis on gait discussions today and whether you have a good running gait or a bad running gait.

但世界上一些顶尖跑者的姿势，看着简直让人替他们难受。

Some of the best runners in the world have running gaits that are painful to watch.

我们得特别小心，别随便去改自己的跑步姿势，因为很多情况下，你的姿势其实是身体里一些你根本察觉不到的因素造成的。

One of the things we need to be very careful about is messing with our running gait because oftentimes running gait is the result of all kinds of stuff you don't know about that's going on in your body.

比如你的肩膀有问题，或者天生体态就有点不对，这些都会影响你的跑步姿势。

You could have a shoulder that's, you've got something wonky going on with your shoulder, or you were born that way and it's affecting your running gait.

但你看看琼·萨缪尔森或者宝拉·拉德克里夫，她们的跑步姿势算不上完美，可跑得真不赖。

But if you look at someone like Joan Samuelson or Paula Radcliffe, not they don't have the best running gait, but they're really good runners.

所以，让自己身体更高效地跑步需要时间，而提升跑步经济性的最好办法就是多跑。

And so being efficient in your own body takes time, and the best way to become an efficient runner is to run more.

我想你说的应该就是这个意思。

That's that's kind of what I think that's what you're referring to.

对。

Yeah.

像你之前说的那些短距离加速跑，真的也能提升跑步效率吗？

Is doing a little bit of fast running just like you said earlier about strides, does that actually help you as well in terms of your economy?

没错。

Yes.

尤其是年纪大一点的跑者，往往对快速跑步有点儿紧张。

I think especially with older runners, we tend to be a little bit more nervous about fast running.

我最喜欢的一个训练项目是100米冲刺间歇。

And one of my favorite workouts are 100 sprint floats.

你可以在跑道上跑，也可以在马路上跑。

So you go on a track or you can go on a road.

我有时候会在长跑中途，让别人在马路上做这个训练，比如有电线杆的路段。

I will sometimes give this to someone on a road in the middle of a long run, so a road with say, telephone poles.

你们那边有电线杆吗？

Do you guys have telephone poles?

有的，莱迪亚德？

Yep, Lydiard?

有电线杆的话，你就从一根电线杆加速跑到下一根。

Guys have telephone poles, so you run fast for two telephone poles.

然后接下来两根电线杆之间慢跑恢复。

You jog for two telephone poles.

就这样一直重复下去，你知道的。

And you do that to the you know?

要是上跑道，你真的会特别享受在直道上全力冲刺的感觉。

And it's really fun when you get on a track and you you really sprint the the straights.

然后我所说的‘放松段’是这样的。

And then I what you what I call a float.

在弯道上你得放松跑。

You float the turns.

让惯性带着你往前走。

So you you let that momentum carry you.

不是完全慢跑，但属于恢复节奏。

You're not totally jogging, but you're doing a recovery.

一到直道，你就全力冲刺。

You hit the straight.

直道上就全力加速。

You sprint it.

弯道又放松下来。

You float the turn.

这种训练方式，跑者们都特别喜欢。

And they're they're workouts that runners love.

这种训练在跑步机上效果也不错。

They also work pretty well on treadmills.

而且这并不是一场特别吃力的跑步。

So and it's not a super stressful run.

跑完之后你肯定会感觉到累，但不像做四十组四百米冲刺那样极端。

By the end of it, you're gonna feel it, but it's not, like, 400, you know, twelve, four hundred repeats.

你实际上是在快速摆动双腿。

And you're actually moving your legs fast.

速度这事儿，神经系统的成分和身体的成分一样重要。

So, you know, speed is as neurological as it is physical.

我的意思是，神经活动本身也是身体的一部分，但你得训练你的大脑。

I mean, neurological is physical, but you gotta wire your brain.

你需要建立新的神经通路，才能让双脚保持高速运转。

You've gotta set up new neural pathways to keep your feet able to spin fast.

所以，交替变换配速非常重要。

And so really mixing up the paces is important.

所以我经常安排法特莱克训练。

And so I I assign a lot of fartlecks.

美国人不太能接受法特莱克，因为他们总想搞清楚：我到底该在什么时候加速？是不是想跑快就跑快？

So Americans have a hard time with fartlecks because they're kind of like, well, explain to me when I'm supposed to be doing these fast bets and whenever you feel like it.

这种说法让我特别不踏实。

That makes me very very uneasy.

你能帮我把训练计划设到我的手表里吗？

Could you program it into my watch, please?

没错。

Right.

就是这样。

Exactly.

对。

Right.

所以我现在的做法是：手表一响，对我们来说就是跑完一英里，接下来就以更快的速度跑25秒。

So what I've started doing is like, okay, as soon as your watch beeps, and for us, it's a mile, do twenty five seconds at at a faster speed.

这其实就是一次冲刺。

It's a sprint.

也许只是稍微快一点。

Maybe it's just a little faster.

你想怎么跑都行。

Whatever you feel like doing.

每跑一英里，或者每跑一公里，或者每隔一公里做一次，类似这样，帮助他们克服这个问题。

Do that every mile or do that every kilometer or every other kilometer, something like that, to help them get over that.

但没错，确实得在训练里保持一些速度。

But, yes, absolutely keeping some speed in the mix.

不管你跑多长的距离，都一样。

And it doesn't matter what distance you're running.

这对超马跑者来说是个大问题。

This is a big issue for ultra runners.

他们总是慢悠悠地跑，结果就失去了学会快速奔跑的能力。

They just do everything slow and do not they lose their ability to learn to to run fast.

我经常强调的一点，很多人谈的80/20原则——80%轻松跑，20%全力冲刺——确实没错。

So one of the things that I emphasize and a lot of people talk about the eightytwenty, 80% easy, 20% really hard, is that yes.

我也认同这个说法。

I I subscribe by that.

也许对某些人来说，甚至不用到20%，我也说不准。

Maybe even a little, I don't know.

对于50岁以上的人，我觉得那20%都未必需要，但关键是要让那些冲刺跑真正拼尽全力。

For for someone over 50, I might say it doesn't even need to be 20%, but the fast stuff has to be really hard.

如果你每次跑步都只用80%的力气，那你根本没力气去真正快跑。

Like, so if you're running all your runs at an 80% effort, you're gonna be too tired to do the really fast stuff fast.

所以重点应该是：轻松跑，是为了能跑得快。

And so that should be the emphasis is running easy so that you can run fast.

否则你就会把所有跑步都卡在中间状态。

Otherwise, you're running everything in the middle.

所有跑步都卡在中间，只会让你更容易受伤，或者陷入瓶颈。

Running everything in the middle is just going to lead to often injuries and plateaus.

所以你会遇到那种让人特别沮丧的阶段，感觉怎么练都看不到进步。

So you get to those frustrating points where you're you just keep you just you're not making any progress.

你书里提到过一点，关于坚持这件事。

And there's something that you say in the book about you do talk about consistency.

保持规律训练真的很重要。

It's really important to be consistent.

也就是说，训练得一层层累积，但你又得在坚持的同时保持灵活。

So, you know, just stacking the training on top of each other but you say, you have to be consistent yet flexible.

跑者是怎么做到的呢？

How do runners do that?

因为大多数跑者会说，对，我挺自律的。

Because most runners will be like, yes, okay, I'm consistent.

训练计划里的每次跑步我都完成了。

I do all the runs on the training plan.

那这种灵活性体现在哪儿呢？

Where does this flexibility come in?

灵活性体现在，比如你日程里安排了一次节奏跑，但那天状态特别差。

The flexibility comes in, let's say that you have a tempo run on the calendar, but you're not feeling it.

你没睡好，一整天都很紧张，整个人就是提不起劲。

You didn't sleep well, you had a stressful day, you're just not feeling it.

出去跑的时候，感觉双腿像绑了铅块一样沉重。

You go out and you kind of feel like your legs are attached to lead weights.

这种时候，干脆别硬撑，放自己一马。

And in that case, let it go and don't force it.

其实顶尖跑者都懂这个道理。

And this is something, you know, that elite runners are able to do.

如果你明明状态不对，勉强完成训练，那这训练还有什么意思？

It's because if you can't do the workout that you're set to to do, you can kind of do it, but not really, then what's the point of that workout?

你根本达不到训练该有的强度，身体也就得不到应有的适应刺激。

You're not hitting the workout the way that you need to for the adaptation that you're looking for.

要做到这一点并不容易，当然，如果你按书里的计划训练，结果生病了，那该怎么办？

So it's not easy to do that and of course, you know, if training and say using one of the training plans in the book and you're sick, what do you do?

我现在有一大堆跑者都得了流感。

I've got a ton of runners right now who have the flu.

流感简直横扫一切，好多人一躺就是两周。

The flu is like wiping out everyone and it's taken people out for like two weeks.

你恢复训练后，肯定会想：我该从停下的地方继续，还是从原本该达到的进度开始？

Now you come back to a training plan and you're like, well, do I start up where I left off?

还是该从没生病时本该达到的水平重新开始？

Do I start up where I should have been had I not been sick?

这时候你就得告诉自己：别急，一天一天来，先看看身体状态怎么样。

And that's where you kind of have to say, okay, just take it one day at a time and see how you're feeling.

我知道这样会让人心慌，但更糟的选择是硬撑一个根本没法完成的训练。

And I know that makes people nervous, but the other alternative is to try to force something that isn't working.

所以别太纠结于某一次跑步的表现。

So not investing too much into, again, any one run.

这又回到我之前说的：一次跑得不好，就以为整个训练周期全完了。

It comes back to what I was saying earlier about I have one bad run and suddenly the whole training cycle is up.

但情况并不是这样。

But that's not the case.

如果你觉得状态不好，需要跳过一次训练或者调整安排，那就这么做。

And if you need to skip a run or you need to reschedule something because you're just not feeling it then, then that's what you have to do.

这就需要一定的成熟度，学会放手——很多跑者都是那种目标明确、性格强势的人，他们总是……

So that's that's the kind of flexibility that it kind of takes some maturity and letting go of some A lot of runners are quite driven in type A personalities, they

是的，我们这种搞技术的，就是那种事事要列清单的人。

Yeah, we're the tech, so we're the checklist type.

我们喜欢打勾，喜欢把所有项目都划掉，我们确实如此。

We like to check things, we like to check all those boxes, We're definitely

可惜的是，随着年龄增长，我们更得学会听身体的声音。

unfortunately, especially as we get older, we need to listen to our bodies more.

明明身体已经撑不住了还硬撑，只会让身体给出更差的反应。

And pressing on even though you're it's killing you is not going to lead to a good response from your body.

归根结底，这又回到了你之前说的——要更聪明地跑。

Fundamentally this comes back to what you said earlier about being smarter.

随着你积累知识和经验，就得把这些用起来，真正派上用场。

As you develop the knowledge and the experience, you've got to apply that, use it for something.

没错，完全正确。

Right, absolutely.

你不能一味地硬撑。

And not you you can't invest.

我记得年轻的时候，发烧到39度，还是照样出去跑步。

And I remember when I was younger and I had 102 fever and I'd still go out and do my run.

那真是傻透了。

And that was just stupid.

你说，我到底图了个啥？

You know, what did I get out of that?

当然，我后来变得特别谨慎。

Well, I did get and I'm really conservative.

如果谁感觉哪儿不对劲，哪怕只是有点感冒的迹象，就干脆休息几天。

If someone has something that's feeling tweaky, if they feel at all like they're coming down with something, it's like take a couple days off.

跑步的规则很简单，尤其是生病的时候——要是全身酸痛、发烧、咳嗽、关节疼，就别跑了。

The rule is with with running, especially with when sick is body aches, fever, cough, sore joints, no run.

你懂的。

You know?

如果只是打喷嚏，但精神还不错，那就没事。

If if you're if you're just sneezy, but your energy level is good, fine.

但千万别硬撑，不然只会让恢复时间更长。

But just don't push it because you just end up extending it.

结果反而耽误了更多训练时间。

Then you end up losing more training time.

那关于‘停训周期’这个说法，你怎么看？

And what about this idea of a detraining cycle?

这个词听起来可能挺吓人，但我知道你的意思，我以前的团队就经常这么做，因为我们有不同赛季。

That word probably sounded really scary to everybody, but I I know what you mean because in with my old team, we used to do this because we would have seasons.

比如户外田径、越野跑，但基本不练室内田径。

We had, like, outdoor track and then cross country and we sort of didn't really do indoor track.

我们就是偶尔参加几场比赛，主要是想看看自己现在处于什么水平。

Like we kind of hopped into some races just as like to measure where we're at kind of thing.

所以我觉得，因为我们比赛的类型和安排方式，自然就形成了这种休赛期的调整阶段。

So I feel like we had one of these like off season type detraining cycles incorporated just because of the way that the races, the types of races we were doing and how that worked.

但问题是，既然跑了这么久、这么辛苦才练出来，为什么还要刻意放松呢？

But yeah, what should, what should, why should runners detrain after they've trained so hard to gain

没错。

all these?

对。

Right.

这确实是个挺难把握的事。

And and it's it is a difficult one.

首先，这个调整期并不会让你真的退步，我一般的做法是，比赛结束后休息一周。

Now first of all, the detraining cycle will not actually detrain you because you're gonna be it's gonna be basically the way that I map this out is a week, and this is, you know, post a big race.

休息整整一周。

You take a week off.

你还是可以游泳、徒步、骑车，就是别跑步。

You can still do things like swim, hike, bike, but you're not running.

这段时间完全不用安排任何跑步。

You don't have any scheduled runs.

就让它放一放吧。

Just let that go.

下一周可以慢慢加几段短距离跑，之后四周到五周内逐步增加，这就是恢复期的安排。

The next week you can start adding in a few short runs and that's going to increase over the four to five weeks that's scheduled for a detraining cycle.

重点在于放松心态。

The point is mental.

我觉得年纪大的跑者可能比年轻人更需要这种休息，摆脱那种‘我必须跑’的持续压力。

And I do think this is something that older runners may need more than younger runners, is that kind of mental break from the constant, I got it, I've got to run.

首先，其实我们大多数人根本没必要非跑不可。

Okay, now first of all, most of us do not have to run.

能跑步是件好事，但在训练周期里，有时候真感觉不到这份自由。

We get to run and that's great, but there are times in training cycles where it doesn't feel like that.

所以我发现这些活动特别能恢复精力，帮你重新充好电，好让你准备好重新投入训练。

And so I find they're very regenerative and allow you to recharge the battery so that you're ready to jump back into it.

到结束的时候，你反而急着想回到训练中去。

You kinda champing at the bit to get back to training by the end of it.

这还给了你机会做些别的运动，对身体也有好处。

And it gives you an opportunity to do some other things, and it's good for your body.

当然，我主要带的是长距离赛事的学员，但即便是练五公里或十公里的人，这种安排也很有帮助，他们经常连续参加好多场五公里和十公里比赛。

Now admittedly, I do you know, I train a lot of people for long races, but this also is very helpful when I'm training someone for five Ks or 10 Ks, oftentimes they're doing multiple five Ks and 10 Ks.

所以他们就像你刚才说的那样，把比赛当成一个赛季来安排，一步步积累，一场接一场地比，而不是像跑马拉松或超马那样，前面的短距离比赛只是热身，不算正式目标。

So they're kind of doing like you're explaining, almost a season type thing where you're building over time on these races, but you're doing a lot of them as opposed to a marathon or an ultra marathon where you might be doing some shorter races leading up to that goal race, but those are usually training races.

那些比赛本身并不是目标。

They're not seen as goals.

所以至少每年安排一次这样的休息期，不是每次训练周期后都来，但一年至少一次，提前规划好。

So having at least once a year, and it's not after every training cycle, but at least once a year, timing that, planning it.

这不应该是受伤之后才被迫做的。

It's not something that happens because you're injured.

这不是因为生病才发生的，而是你主动安排、满怀期待的。

It's not something that happens because you're sick, but you're planning it and you're looking forward to it.

所以你会想，等这次比完，就可以好好休息一下了。

So it's like, oh, after this, I can take a break.

休息完之后，你的体能也不会掉太多。

And then after that break and you're not gonna lose fitness.

我知道你可能会觉得体能会下降，但其实影响很小，反而恢复效果会更好，比一直硬撑着训练强多了。

I know it feel or if you lose fitness, it's minimal, but you're going to gain recovery, which actually the bounce back is better than if you had just kind of kept training through that.

当然，所谓的减量周期，并不是说你完全不动。

Now, again, the the detraining training cycles, it's not that you're inactive.

你还是可以做各种其他运动。

You can do all kinds of activities.

只是不跑步而已。

You're just not running.

至少头一两周，你可能真的不会跑。

At least for that first first, you know, one to two weeks, you may not run.

然后慢慢再把跑步加回来。

And then that starts getting added back in.

这也能让你把其他活动融入进来。

But it's also a way for you to bring other things into it.

我总是鼓励我的跑者去游泳，因为游泳是跑步特别好的交叉训练。

I try to get all my runners swimming because swimming is great cross training for running.

研究表明，这能帮助跑者更快恢复。

Studies show that helps improve recovery rates in runners.

去游个泳，骑骑车，或者干脆放松一下，烤点饼干，多陪陪家人，和朋友出去走走，做些平时训练时没时间做的事。

So go swim, go take a bike ride, or just chill and bake some cookies, spend more time with your family, go out with your friends, do something that you don't have time to do when you're training.

等休息完了，你就能精神饱满地重新投入训练了。

And then you're ready to jump back into it after that.

以前我其实没怎么重视这个，但后来我自己发现，我反而特别期待这段休息时间。

So it's not something I used to really incorporate, but I found myself personally, I look forward to that.

我通常会把这段休息安排在年底假期前后，因为很多人这时候都忙着在节日和训练之间找平衡，压力特别大。

I usually try to schedule it around the end of the year during the holiday season because I find so many people are stressed out trying to balance the holidays and training.

当然，这取决于你选了哪些比赛。

And, of course, that depends on what races you're picking.

但确实如此。

But Yeah.

如果你跑休斯顿半程马拉松，那就不行了，因为我觉得那是在一月份。

If you're doing the Houston Half, then that won't work because I think that's in January.

没错。

Right.

正是这样。

Exactly.

我带过一些跑者参加过CIM比赛。

And I have I've had runners who have run CIM.

那正好就在中间阶段。

So, you know, that's, like, right in the middle of it.

他们每次都叫苦连天。

And they're always hating it.

我怎么偏偏把比赛安排在假期呢？

It's like, why did I schedule a race during the holidays?

话说回来，毕竟每个人看重的东西不一样。

It's like, well, you know, obviously there are different priorities.

而且你也不会每年都把比赛安排在这个时候。

And and, you know, this you're not gonna necessarily schedule that race every year.

你可以把休息时间安排在别的时段。

And you can schedule your off time at a different time.

但一年里抽点时间休息很重要，别总是一直跑个不停。

But taking some downtime during the year is important, not just going, going, going, going, going.

你完成一个目标之后，

You know, you get through one goal.

连好好想想的时间都没有，哪怕按正常恢复期算，三四周里，先休息几天，再慢慢恢复，

You don't even have a chance to think about it even with a normal recovery of, you know, three, four weeks where you're you know, you take a few days off and then you gradually rebuild.

这跟专门安排一段恢复周期完全不是一回事。

It's not the same thing as this dedicated cycle of recovery.