#85 - 长跑深度解析

你好。

Hello.

欢迎回到《That's Runnable》节目。

Welcome back to That's Runnable.

我是汤米。

I'm Tommy.

我是一名超级马拉松跑者。

I'm an ultra runner.

我是一名教练。

I'm a coach.

我热爱户外运动，也是你们的主持人。

I'm a lover of the outdoors, and I'm your host.

今天我们来聊聊长距离跑步。

Today, we're talking about the long run.

我们会简单深入地探讨一下长跑，它的目的，为什么要跑，以及很多人在接触长跑时常犯的错误。

We're gonna do a little short deep dive on the long run, what it's for, why do we do it, and then the mistakes that many people make when approaching Hello and Runners.

感谢你的加入。

Thanks for joining.

如果你现在正在跑步，戴着耳机，那我就在跑步的时候听播客。

If you are going for a run right now, you're plugged in, so I'm gonna listen to a podcast whilst I run.

谢谢你能这样做。

Thanks for doing so.

你好。

And hello.

真不错，你能出门训练。

Good on you for getting out the door, doing your training.

我不知道你那边天气怎么样，但可能很糟糕，这让我更佩服你能忍受艰难的事情。

I don't know what the weather is like for you, but it could be horrible, which gives me even more hope in your tolerance for hard things.

也可能是好天气。

It could be great weather.

我不知道。

I don't know.

不管天气怎么样，你能出门锻炼就很棒。

But whatever it is, well done for getting out there.

好好享受吧。

Enjoy it.

慢慢来，别着急。

Settle in.

如果你在健身房，或者正要去健身房，那也很棒。

If you're in the gym, you're heading to the gym right now, well done.

你正在做非常宝贵且重要的事情。

You are putting in very precious and important work.

今天，就像我提到的，我们要深入聊聊长跑，我想谈谈我们进行长跑的基本原因、跑者常犯的错误、如何正确进行长跑，以及哪些事情不该做。

Today, as I mentioned, we're going deep into the long run, and I wanna talk a bit about the basic reasons we do a long run, the mistakes runners make, how to execute a long run properly, what not to do.

我们还会看看不同类型的长跑例子，以及它们分别在什么情况下适用。

And we'll go through some of the different examples of types of long runs you can do and where they might be relevant.

然后我们也会考虑恢复，这部分大家经常忽略。

And then we'll think about recovery as well, the part that people quite often ignore.

就这些了。

And that's it.

然后你就应该对如何在训练中安排和执行长跑有很好的理解了。

And then you should have a good understanding of how to execute and program a long run-in your training.

英国现在是春天，白天越来越长，天气也越来越舒服。

It's spring in The UK, we're coming into longer days, more enjoyable weather.

你的心情可能也变好了。

Your mood may have lifted.

你出门去山上跑步的动力可能也增强了。

Your motivation to get out and go up on the hills may have lifted.

有一件事能保证你愿意出门享受跑步，那就是给自己添置一件新装备。

And one thing that will guarantee that you'll get out there and enjoy yourself is just getting yourself a new piece.

可能是一件新的外层或中层衣服，或者是一条新裤子、短裤，又或者是一双新鞋。

Maybe it's a new layer, mid layer or something, or maybe it's some new trousers or shorts or some new shoes.

如果要找一双能应对英国地形和多变天气的好鞋，那就去INOV8看看吧。

If there's one place to go for good shoes that can handle The UK terrain and mixed weather, it's INOV8.

去看看吧，INOV8，inov8.com。

Check out INOV8, inov8.com.

他们赞助这个播客很久了，很多听众用了那个优惠码，享受了15%的折扣，对鞋子和装备都非常满意。

They've been supporting the podcast for a long time, and many people who have listened, used the code, got their 15% off, have been extremely happy with their shoes and with their kit.

我还没听说过谁对从INOV8买的东西不满意。

I don't know anyone who's unhappy with anything they've bought from INOV8.

所以去INOV8看看吧，inov8.com。

So go to INOV8, inov8.com.

用节目说明里链接生成的优惠码，就能享受15%的折扣。

Use the code generated by the link in the show notes, and you'll get 15% off.

好的。

Okay.

长跑到底是为了什么？

What is the long run really for?

嗯，大多数人觉得就是跑得远。

Well, most people think that it's just about running far.

它其实是在模拟你正在训练的那场比赛，相当于做一次预演。

It's about simulating the race that you're training for and kind of doing a bit of a dry run.

没有双关的意思。

No pun intended.

我的意思是，你出去跑的时候，比如我在为马拉松训练，比赛大概要四个小时，那我的长跑就应该跑三个小时。

What I mean by that is sort of getting out there and going, right, and if I'm if I'm training for a marathon and it's gonna take me four hours, then my long run should be a three hour run.

这样我就更接近比赛当天需要执行的状态了。

And then I'm getting closer to what I'm supposed to execute on the day.

但这不是你跑长跑应该采用的方式。

That's not how you should be executing executing your long run.

那是偷懒的想法。

That is lazy thinking.

只把长跑当成跑得远，这太偷懒了。

Just thinking about your long run as just running far is lazy.

一次真正好的长跑能锻炼很多方面。

A proper run a proper long run develops many things.

你会提升有氧能力，而且，长跑能发展很多其他轻松跑量、大跑量也能发展的东西。

You're gonna develop your aerobic capacity, and I mean, long run develops many things that the rest of your easy volume, high volume develops too.

但长跑是以一种特殊的方式做到这一点的，因为它本身就更加消耗体力。

But the long run does it in a specific way because it is in in and of itself more taxing.

所以你会提升有氧能力，也就是毛细血管化，线粒体增多。

So you're gonna develop aerobic capacity that is capillarization, more mitochondria.

你会促进脂肪氧化。

You're gonna encourage fat oxidation.

这是你从糖原储备转换过来的最有效的能量来源。

This is your most efficient fuel source moving from glycogen stores.

你会提高肌肉骨骼的耐久性。

You are going to improve musculoskeletal durability.

也就是说，你的肌腱、关节、结缔组织都会变得更耐久。

That is your tendons, your joints, your connective tissues, all become more durable.

我们在建立低耐受性，同时增强你身体、肌肉和关节的力量和耐力。

We're building low tolerance and we are strengthening and building more endurance in your body, in your muscles and your joints.

最后，你还会培养心理韧性。

And then finally, you're gonna build psychological resilience.

不知道你怎么样，但当我有一阵子没跑长跑的时候，我现在就处于那个阶段。

I don't know about you, but when I haven't been doing long runs for a while, right now, I'm in that I'm in that stage.

我一直处于这个维持阶段。

I've been in this maintenance phase.

我其实不太想出去跑那种好几个小时的长跑。

I've not really been wanting to go out and do long sort of multiple hour runs.

所以，你知道，我就处于那个阶段，就是心理韧性不太够。

So, you know, I'm in that stage where I just don't really have the psychological resilience.

所以，通过增加跑步时间来培养这种韧性，能提高对无聊的忍耐力，这一点不容小觑，不能忽视，也不能嘲笑。

And so building that, having more time on feet will build that boredom tolerance not to be underestimated, not to be overlooked, not to be laughed at.

说实话，训练中非常重要的一部分就是心理层面。

Genuinely, a very important part of your training is the psychological part.

所以长跑不仅仅是为了体能。

So the long run, it's not just for fitness.

这是让你的身体适应训练目标的结构性调整。

It's structural conditioning for your body to handle the running that you're training for.

你在增强有氧能力，改善脂肪氧化，提升肌肉骨骼的耐久性，还有心理韧性。

You're building aerobic capacity, improving fat oxidation, musculoskeletal durability, and psychological resilience.

那么，跑者在长跑时最容易犯的最大错误是什么？

So what are the biggest mistakes that runners make then when it comes to the long run?

我觉得有一个大错误特别想提出来。

Well, I think there's one massive mistake I want to highlight.

我不想让你被太多错误搞糊涂，免得你在长跑时一直想，我这样做对不对？

I don't want to confuse you with too many different mistakes so that you're going about your long run thinking, am I doing this wrong or right?

我只想让你关注一件事。

There's one thing I want you to focus on.

也许这个词被用得太多了。

And maybe this is an overused term.

我不觉得它被用得太多了。

I don't think it's an overused term.

其实我觉得这个话题我们应该多聊聊。

I actually think it's something that we should talk about quite a lot.

那就是大多数跑者都处在所谓的灰色地带。

And it is that most runners sit in what we call the gray zone.

就是说，强度不够，恢复不了，但又不够难，产生不了真正的适应。

So it's not easy enough to recover and it's not hard enough to create real adaptation.

就是那种，你其实没怎么练到位。

It's it's sort of you're not really doing heaps.

甚至可能强度太高，但又没高到能针对长跑该练的东西，同时也没难到能像高质量训练那样带来发展和适应。

You could even be too it's too hard to it's hard so it's not actually targeting the things that we're trying to target during a long run and it's not really hard enough to develop and adapt in ways that you would in a quality session for example.

所以你就卡在那儿，没真正从长跑里得到该有的效果。

So you're just sort of sitting there not really you're sitting in this zone where you're not really getting what you can out of your long run.

关于极化训练，有很多研究。

And so there's a lot of research around polarized training.

这种训练的两极分化真的很重要。

This polarization of training is really important.

我们的意思是，确保你的快跑真的快，你的轻松跑真的轻松。

What we mean by that is making sure your fast is really fast and your easy is genuinely easy.

所以你得确保在长跑中不要一直待在中间那个区域。

And so you have to make sure that you're not just sitting in the middle of that during your long run.

那样的话，长跑结束时你会感到非常疲惫。

What will then happen is that you will feel really tired by the end of your long run.

你会觉得整个过程非常艰难，但实际上你并没有获得本可以获得的收益，如果你——这听起来有点讽刺——让跑步更轻松一些的话。

You will feel like it's been really difficult, but you won't actually have gained as much as you could have gained if you had, and this sounds ironic, made it easier.

你应该在长跑结束时，不觉得像参加了一场比赛，不觉得那么艰难或吃力。

You should be finishing your long run not feeling like it was a race, not feeling like it was so difficult or so hard.

你应该在结束时感觉还能继续过好你的一天。

You should be finishing it feeling like you can carry on your day.

而且，曾经有人告诉我，你应该感觉比开始跑的时候更好。

And actually, I was told once, you should be feeling it feeling better than when you started it.

这可能有点难以理解。

That might be difficult to wrap your head around.

我觉得对很多人来说，这听起来可能甚至有点让人沮丧，因为长跑本来就很难。

I think for a lot of people that might even sound frustrating because the long run is hard.

就好像你出去跑很长时间。

It's it's like you're going out there and you're running for a long time.

这确实是一次高强度的训练。

It is a hard session.

我不是说它就像日常轻松跑一样，但你应该尽可能让它大部分时间不要那么艰难、那么消耗体力。

I'm not pretending that it's just like a daily easy run, but you should you should try as much as you possibly can to keep it from being really, really hard and really taxing most of the time.

我们稍后会讲到不同的情况，但大多数长跑应该轻松愉快，重点是累积时间，用温和合理的方式增强耐力。

We'll come on to different use cases, but most of your long runs should be nice and easy focusing on time on feet and building that resilience in a gentle and sensible way.

如果你的长跑每周都像一次高强度训练，那你不是在积累，而是在硬撑。

If your long run feels like a workout every week, you're not building, you're surviving.

我的一些客户真的很想拼尽全力，做得更多，他们有热情，我很喜欢这一点。

Some of my clients will really want to go hard and do more, and they've got the passion, and I love that.

我很喜欢人们出去尽可能多跑的那种热情。

I love the the passion that people have for going out there and doing as much as they possibly can.

但我一直在跟别人说。

But I keep telling people.

我一直跟我的客户讲，我们要循序渐进。

I keep telling my clients, we we wanna progress gently.

想想渐进式的提升。

Think about gentle progression.

如果每周每次高质量训练和每次锻炼都感觉很难，太难了，尤其是长跑，那你坚持不了多久的。

If every single week, each quality session and each workout feels hard, like too hard, especially the long runs, you will not do this stuff for too long.

你会厌倦的。

You will it will it will it will you'd grow tired of it.

这不是可持续的做法。

It's not a sustainable way of doing it.

你只是在硬撑，不停地找机会恢复，因为你总是处于疲劳状态，总是很辛苦，总是很累，总是拼命训练。

You'll be just surviving, you're just like endlessly just trying to hold on to opportunities to recover and recover because you're just always taxed, you're always hard, you're always tired, You're always working hard.

你不想那样。

You don't wanna do that.

那样的生活不值得过。

That's not a life worth living.

这其实并不是你跑步进步的有效方式。

That is not actually how you progress productively with your running.

会有一些阶段，比如你在训练周期里，处于巅峰期，那确实很辛苦，但你不可能一直处于那种状态。

There will be seasons where you're in a training block and your peak phase and it's really hard, but you don't always wanna be there.

相信我，你也不可能长时间保持那种状态。

And trust me, you won't be able to always be there for very long.

所以，跑者最大的错误可能就是长跑时跑得太猛了。

So probably the biggest mistake that runners make is essentially going too hard on their long runs.

长跑时跑得太猛了。

Going too hard on their long runs.

所以放松点。

So ease up.

好的。

Okay.

那么，怎么才能正确地完成一次长跑呢？

So how do you execute a long run properly?

嗯，大部分时间应该保持轻松。

Well, it needs to be easy for the most part.

怎么正确地完成一次长跑呢？

How do you execute a long run properly?

轻松地跑。

Easily.

强度应该保持在能聊天的配速。

The effort needs to be at a conversational pace.

所以我不打算用心率来指导，因为随着我作为跑者和教练越来越成熟，我越来越觉得心率其实挺让人分心的，就像配速、距离和跑量一样，心率也是一个非常有用的数据点，但想到它有多让人分心，我就觉得挺遗憾的，因为它真的很有用。

So I'll refrain from using heart rate because I think more and more as I have matured as a runner and a coach, I have decided that heart rate is quite distracting, much like pace, much like distant volume, heart rate is another data point that is so useful and it makes me sad to think how distracting it is because it's so useful.

但对于大多数人来说，如果我在播客上给成千上万的听众提建议，我想告诉你，听众朋友，最好还是关注自己的感受。

But for most people, if I'm giving out advice on a podcast that goes out to thousands of people, I want to tell you, the listener, it's better to focus on how you feel.

真的，就是这样。

It really is.

最好还是真正依靠自己对配速和体感的理解，而不是过分纠结心率。

It's better to to to really lean into your understanding of your pacing and your effort yourself rather than obsessing over heart rate.

跑完后回顾一下心率，把跑步时的体感和心率数据做个对比。

Review your heart rate, compare how you felt during your run and the heart rate data after.

但如果你过分纠结，一直待在二区什么的，如果你本身不是特别健壮的人，可能会觉得很沮丧。

But if you're obsessing too much and overstaying in zone two and all that sort of stuff, if you're not a very fit individual already, it may become frustrating.

我之前在好几期节目里都讲过对数据的痴迷、很多数据的不准确性，以及数据带来的干扰。

I mean, you can go back to multiple episodes that I've spoken about data obsession and the inaccuracy of a lot of data and the distraction of data.

之前的那些节目可以在下面找到。

Previous episodes on that can be found below.

但我希望你把注意力放在体感上。

But I wanna I want you to focus on feel.

明白吗？

Okay?

所以对于大多数长跑来说，我们说的是大概六成的强度。

So we're talking about about a six out of 10 for most long runs.

六分，最多七分，但长跑的话我会说六分。

A six, maybe a seven at a push, but I would say a six out of 10 on long runs.

所以这真的很简单。

So it's really easy.

你应该跑完感觉还能继续跑。

You you should finish feeling like you could continue.

如果你跑完感觉已经用尽全力了，那是在比赛。

If you're finishing and you feel like that's all you've got in the tank, that's a race.

那是在比赛。

That's a race.

你跑得太猛了。

You've gone too hard.

我们要的是有氧能力的提升，而不是过度的疲劳。

We want aerobic development without excess, excess fatigue.

杰克·丹尼尔斯，你听说过他吗？

Jack Daniels, you heard of him?

非常有名，广为人知的教练。

Very famous, well known coach.

他谈到这个，他说轻松配速就是在不过度疲劳的情况下进行有氧发展，我觉得这个想法很棒。

He talks about this, he talks about easy pace being aerobic development without excess fatigue and I think that's a great way to think about it.

可以这样理解：这是一种温和的进步，温和的，温和的训练。

A way to think about it would be to it's gentle progression, it's gentle it's gentle work.

温和而有效。

It's gentle productivity.

你知道，我们在努力，但不会太用力。

You know, we are we're pushing but we're not pushing too hard.

太用力的话，就会过犹不及。

Push too hard, you fall off the edge.

但我们只是在适度推进，以最好的方式发展我们的有氧系统。

But we're just we're just pushing and aerobically developing our system in the best way we can.

这些事情需要时间。

These things don't these things take time.

我觉得很多人忘记了一件事，就是我们的身体适应速度是有限的。

I think one thing that a lot of people forget is that we're dealing with we're dealing with a body that only adapts so quickly.

这种事情没法走捷径。

You can't shortcut this stuff.

你必须付出努力，而且要有耐心。

You have to put in the work and you have to be patient with it.

身体的适应、生理上的适应都需要一定的时间，所以急不来。

Physical adaptation, physiological adaptation takes a certain amount of time, so you can't rush it.

如果你觉得只要在长跑中加大强度，就能更有效、变得更健康，那是不对的。

And just going harder on your long runs, thinking that if you increase intensity, it'll be more productive and you'll get more fit is not correct.

你得把动作执行到位。

You have to execute it well.

百分之百的执行并不总是意味着百分之百的努力。

100% execution doesn't always mean 100% effort.

百分之百的执行并不总是意味着百分之百的努力。

100% execution doesn't always mean 100% effort.

如果我们执行得很完美，那不一定意味着我们执行得很用力。

If we're executing perfectly, it doesn't always mean that we're executing hard.

所以我们是以能聊天的配速在跑。

So we're going at a conversational pace.

我们跑得很轻松。

We're going easy.

我们注重的是在脚上的时间。

We're focusing on time on feet.

嘿。

Hey.

我想插一句。

Just wanted to interject.

我想提一下，每个月的第一个星期一，我会在我的教练中心接收一批新学员。

I wanted to mention that on the first Monday of every month, I take on a new cohort, a new group into my coaching hub.

RUNNABLE COACHING HUB 是为那些想要一些训练结构的人设计的。

That's RUNNABLE COACHING HUB is designed for people who want some structure.

他们明白自己需要进行力量训练。

They understand that they need to strength train.

他们需要全面的训练方案。

They need the full picture.

他们希望自己的训练和跑步有结构，同时也想知道在健身房里该做什么。

They want some structure to their training, their running, but they also wanna know what they're doing in the gym.

他们想变得强壮和耐久，这样就能自信地面对山地、户外以及所有的跑步冒险。

They wanna become strong and durable so they can actually take on the mountains and the outdoors and all of their running adventures with confidence.

你知道，没有什么比感到虚弱、总是遇到小伤病和疼痛，而且没有合理安排跑步和力量训练更糟糕的了。

You know, there's nothing worse than feeling weak, feeling like you're always running into niggles and issues and pains and then not actually programming all of your running and strength training appropriately.

所以无论你为何而训练，无论你是为半程马拉松越野跑训练，还是为100英里或其他目标训练，都没关系。

So no matter what you're training for, you could be someone training for a half marathon trail run or you could be someone training for a 100 mile or whatever it might be.

这个教练中心非常适合你。

The coaching hub is fit for purpose for you.

训练计划是可定制的，你可以进去根据自己的每周训练小时数选择适合的级别。

The programs are customizable, so you go in there and you can basically choose a level depending on how many hours a week you want to be training.

所以如果你现在每周训练五到七个小时，那里有一个适合你的级别，你会得到完整的跑步和力量训练计划。

So if you are currently training five to seven hours a week, there's a level there for you, and you'll get that full running and strength program in there.

你可以直接联系到我。

You'll have access to me.

资源库里也有很多资料。

There's a ton of resources in the library as well.

所有视频都是我做的，涵盖各种主题，比如灵活性、胫骨疼痛、力量训练，还有恢复等等很多内容。

All videos done by me on all sorts of topics like mobility, shin splints, strength, all other loads of topics, recovery.

而且那里还有一个社区，里面的人都在做和你一样的事情，为让他们兴奋的目标训练，实现他们以前想都不敢想的成就。

And there's a community as well in there of people all doing the same thing as you training for stuff they're excited about, achieving things they never thought they could achieve.

如果你感兴趣的话，每个月名额有限。

If you're interested, there are limited slots available every month.

但如果你现在锁定名额，下个月第一个周一就能加入。

But if you bag your spot now, you'll be able to join on the first Monday of next month.

我很期待和你一起训练。

I'd love to work with you.

我觉得你可能在想一个问题，如果你自己安排训练计划什么的，我经常看到一个大错误，就是长跑应该跑多长？

I think one question you may be thinking if you're programming your own training or whatever, and I I think a a lot of the time I see a big mistake made here is how long should my long run be?

长跑应该跑多长？

How long should my long run be?

一般经验法则是，不要超过你每周总跑量的30%。

A general rule of thumb is no longer than 30% of your overall weekly volume.

一般经验法则，不要超过每周总跑量的30%。

General rule of thumb, no more than 30% of your overall weekly volume.

有人来找我，说他们长跑跑25公里，但一周其他时间只训练15公里。

I've had people come to me tell me that they are doing a 25 k long run and the rest of their week consists of 15 kilometers of training.

这不是好的训练。

That is not good training.

我们不应该这样做。

We don't want to be doing this.

如果你一周其他时间只训练两小时，你就不能跑三小时或两个半小时的长跑。

You cannot afford to be doing runs of three hours or two and a half hours if in the rest of your week you're only doing two hours of training.

很多时候，我们考虑跑步和训练的时候，有些训练是我们有资格去做的。

A lot of the time when we think about our running and our training, some sessions we earn the right to do.

有些训练，我们得先赢得资格才能去做。

Some sessions we have to earn the right to get there.

你得先赢得做长跑的资格，这需要你在一周的其他时间里持续增加跑量，保持高频次、低强度的训练，并合理提升负荷承受能力。

You have to earn the right to be doing these long runs and you do that by building volume in the rest of your week consistently with frequent runs and low intensity and building that load tolerance appropriately.

你越合理地提升负荷承受能力，做这些长跑就越安全。

The more you build that load tolerance appropriately, the safer it is for you to be doing these long runs.

但要想跑30公里的长跑，你每周的总跑量得达到80到90公里。

But in order to do a 30 k long run, you have to be up towards 80 to 90 kilometers of overall volume per week.

必须得这样。

You have to be.

当然，有些人可能侥幸能做到。

Of course, can some people will get away with it.

你现在可能正在听，然后你每周跑一次四小时的长跑，其他时间没怎么跑，所以你把所有跑量都挤在这次长跑里，而且你发现自己居然能撑下来。

You might be listening right now doing a four hour long run and the rest of your week you just haven't been able to fit much in so you just squeezed it all into this long run and and you'll find you get away with it.

那挺好的。

That's great.

我是说，有些人就是耐受度更高。

I mean, some people just have more tolerance.

有些人在这方面确实就是运气更好。

Some people are actually just genuinely luckier in this sense.

但如果你跟我或者很多人一样，你就不能光顾着堆跑量，而不认真考虑怎么去执行这些跑量。

But if you're anything like me or many other people, you can't afford to be just going out there and stacking tons of volume without thinking properly about how you're executing that volume.

所以如果你是初学者，长跑大概就是六十到九十分钟。

So if you're a beginner, you know, we're looking at sixty to ninety minutes in the long run.

如果是中级水平，就是九十到一百五十分钟，也就是一个半小时到两个半小时之间。

If you're intermediate, ninety to a hundred and fifty minutes, you know, hour and a half to through two two two hours, two and a half hours.

然后高级水平，如果你真的在备战马拉松或者更长距离的比赛，那就是两个半小时、三个小时以上，甚至五个多小时。

And then advanced, you're looking at like, if you're really training for a marathon, you're training for longer distance stuff, anything more than two and a half, three hours up to five plus hours.

很多超马跑者会跑五个小时以上的长跑。

A lot of ultra runners will do sort of five plus hour long runs.

但要达到那个水平，你必须在长跑之外也做大量的训练量。

But in order to get there, you have to be also doing a lot of volume outside of your long run.

所以一般来说，如果你自己安排训练，你得先有资格去做长跑，而且那个长跑只能占30%。

So general rule of thumb, if you're programming your own training, you have to earn the right to do the long run and that long run can only be 30%.

你知道，你也可以做到40%，但我只是觉得30%是个好的参考。

You know, you could do 40% but I just like I think it's a good guide.

我觉得一个好的指导原则是，你的长跑永远不要超过你每周总训练量的三分之一。

I think it's good guidance to only to have your long run never equate to more than a third of your overall weekly volume.

还有一件事，真的是被严重忽视，严重忽视。

Another thing that is criminally criminally ignored, criminally ignored.

我刚才音节都没说清楚。

I didn't get many syllables there.

严重被忽视。

Criminally ignored.

你有没有遇到过这种情况，想说某个词，结果发现自己根本说不出来？

You know when you try and say things and then you just realize you can't say them?

补给。

Fueling.

补给。

Fueling.

这是非常重要的一部分，而且做长跑的时候，这也是最好的机会之一。

This is such a massive part and and like one of the best opportunities when you're doing long runs is this opportunity.

就是练习补给的机会。

It's this opportunity to practice your fueling.

练习比赛时的补给。

Practice race fueling.

练习跑前补给，还有跑中持续补给。

Practice fueling before but then also consuming throughout.

长跑中要摄入碳水化合物。

Get your carbs in during your long runs.

只要超过九十分钟，就值得补给。

Anything more than ninety minutes, it's worth fueling.

说实话，如果你负担得起，而且你特别想训练你的肠胃，那就每次跑步都补充能量，每次跑步都带点东西，练习边吃边跑。

To be honest with you, if you can afford it and if you are trying specifically to train your stomach, fuel every run, take something out with you on every run, practice eating and running.

但真正练习补充能量的最佳时机，还是你的长跑。

But the best opportunity to be really practicing your your fueling is on your long runs.

不过话说回来，补水的重要性远超人们的想象。

That being said as well, hydration really matters more than people think.

所以确保你在进行这些长跑时，要补充水分。

So make sure that if you're doing these long runs, you're taking on water.

如果你需要电解质，或者你觉得你需要电解质，你出汗很多，或者你真的在外面待了很长时间，那也要补充。

If you want electrolytes, if you think you need electrolytes, you're sweating a lot, if you are really out there for a long time, do that too.

在耐力运动中摄入碳水化合物，绝对会毫无疑问地提升你的表现和训练质量。

Carbohydrate intake during endurance exercise will absolutely unequivocally improve your performance and training quality.

要持续摄入碳水化合物。

Be taking on carbohydrates.

好，我们已经了解了长跑到底是什么，它有什么作用。

Okay, so we've gone through what a long run really is, what it does.

我们已经指出了人们犯的最大错误，基本上就是跑得太猛。

We have highlighted the biggest mistake people make that is going too hard, basically.

如何正确地进行一次长跑？

How to execute a run properly?

我们说的是轻松的长跑，但关键是要确保优先轻松跑，不要给身体太大负担，循序渐进，发展有氧能力而不至于过度疲劳。

I mean, we're talk we're talking about easy easy long runs here, but really making sure we're prioritizing running easy, not taxing the body too much, gentle progression, aerobic development without excess fatigue.

长跑应该跑多长？

How long should it be?

大约是你每周总跑量的三分之一，最多。

About a third of your weekly volume max.

然后我们强调了补给的重要性。

And then we've highlighted the importance of fueling.

那不该做什么呢？

Now what not to do?

不该做什么？

What not to do?

我可能说得有点直接，但你现在得听好了。

And I might be a bit blunt here, but I need you to listen right now.

如果你像我们一样慢慢淡出，听好了。

If you fade it out as as as we all do, listen here.

记住，我们说的是长跑，我现在要告诉你哪些事不该做。

Remember, we're talking about long runs and I'm now gonna tell you what not to do.

所以这里快速列出五件事。

So quick list of five things here.

别把每次长跑都当成比赛。

Don't turn every long run into a race.

长跑不是你模拟比赛速度和配速的唯一机会。

Your long runs are not your only opportunity to simulate race speed and pace.

也不是你长时间高强度跑的唯一机会。

They're not your only opportunity to be running hard for a long time.

长跑不是为了这些目的。

Long runs are there not for those things.

我们不是要把每次长跑都变成比赛。

We're not trying to turn every long run into a race.

那不是长跑的目的。

That's not what it's for.

第二件我想让你不要做的事，就是追求配速而不是努力程度。

Second thing I want you to not do is chase pace instead of effort.

不要追求配速，要关注努力程度。

Do not chase pace instead of effort.

我和我所有客户在训练中的一个巨大转变，就是把心态从执着于配速，转变为专注于努力程度。

A massive transformation in my and all of my clients work and training is switching their mindset from a pace obsession mindset to an effort focused mindset.

在长跑中别再追配速了。

Stop chasing pace on your long runs.

有很多变量会影响你每周能跑多快。

There are so many variables that will dictate how fast you can run on any given week.

你知道，你可能在周末进行长跑，而那一周可能非常辛苦。

You know, your week You may be finishing your week with a long run and you may have had a really tough week.

你可能睡眠不足。

You may have lacked sleep.

你可能没吃好，训练本身也可能非常消耗体力。

You may have struggled to fuel properly, your training just may have been really taxing.

有很多因素会影响你能否按某个配速跑，所以你需要专注于努力程度。

There's a lot of things that are gonna stop you from being able to execute on a certain pace and so you need to just focus on effort.

你真的只需要关注努力程度，因为你的身体并不理解配速。

You really need to just focus on effort because that your body doesn't understand pace.

它不知道你跑得多快。

It doesn't know how fast you're running.

你的身体只理解压力和恢复。

Your body only understands stress and recovery.

我之前说过。

I've said this before.

你的身体只理解压力和恢复，而你给身体施加的压力与努力程度有关，而不是配速。

Your body only understands stress and recovery, and the stress you put your body under is related to effort, not pace.

所以，专注于努力程度。

So focus on effort.

这才是你能获得适应的关键。

That's where you're gonna get the adaptation.

这才是你获得所需发展的时机。

That's when you're gonna get the development that you need.

当你专注于轻松的努力和脚上的时间时，你才能从长跑中获得你想要的生理适应。

That's when you're gonna get the physiological adaptation that you're looking for from a long run is when you focus on easy effort, time on feet.

第三件不要做的事，不要跳过补给。

Third thing not to do, don't skip fuel.

不给身体补充能量来改善脂肪燃烧，这完全是胡说八道。

Not fueling your body to get better at fat burning is complete and utter horseshit.

关于这一点，我就说这么多。

That's all I'll say on that.

另外，不要每周大幅增加你的长跑距离。

Also, do not massively weak massively jump up your long run distance week by week.

别这么做。

Do not do that.

你会发现，把长跑距离定在一个可观的量并保持在那里，收益会大得多。

You will find much more benefit in getting to a long run distance that is substantial and staying there.

然后，我们会进一步讨论如何改变长跑的执行方式。

And then as we will go into changing the type of execution of your long runs.

把长跑时间控制在三小时以内，你就能取得很大的进步。

You can get really far at maxing out a three hour long run.

比如，如果你是超马跑者，训练中从不跑超过三小时，也能在超马上取得很好的成绩。

Like if you're an ultra runner, you can you can get really far with your ultra running and never doing any longer than three hours in your training.

最后，别为了完成长跑任务，在疲劳或受伤的情况下硬跑，就因为你认为长跑是每周最重要的训练。

And then finally, running long on tired or injured legs just to tick the box of a long run because you think that the long run is the most important run of the week.

其实不是。

It's not.

请千万别这么做。

Please do not do this.

如果你累了，如果真的很累，如果你的腿感觉受伤了，基本上就是废了，那就别为了跑而跑，别出去跑那么长的距离。

If you are tired, if like really tired, if you're if your legs feel injured and and just basically fucked, then don't don't go out and do a really long run just for the sake of it.

我觉得，人们在不该跑长距离的时候还去跑，主要有这么几个原因。

I think here are the key motivations for people doing long runs when they shouldn't do long runs.

为了周跑量，想凑够每周的跑量。

Weekly volume, trying to hit their weekly volume.

他们的Strava图表在作祟。

Their Strava graph is taking over.

他们的自尊心太强了，根本不听身体的信号，因为他们太在意别人怎么看他们的训练了。

Their ego is really loud, and they are not listening to their body because they care too much about what other people think about their training.

他们觉得长距离跑是一周里最重要的训练，因为他们练的是长距离比赛，其他训练都没让身体得到应有的适应。

They think that the long run is the most important run of the week because they're training for long distance races and nothing else is actually adapting the body as they should.

错。

False.

还有呢？

What else?

人们这么做的另一个原因是什么？

What's another reason people do that?

这些可能就是主要原因了。

They're probably the main reasons.

这些可能就是主要原因了。

They're probably the main reasons.

但如果你受伤了，或者你知道，你的身体真的已经超负荷了，那就别出去跑了。

But don't go out if you're injured or you're, you know, you're really just your body is taxed.

与其跑三个小时的长距离，不如轻松跑个一小时或一个半小时。

It's better to go out on a nice easy run for an hour and a half or an hour rather than like a three hour long run.

如果你只是为了跑长距离而跑，你的身体会很容易受到进一步的伤害。

Your your body is gonna be very vulnerable to further injury if you go out and just do the long run for the sake of doing the long run.

请一定一定要倾听你身体的声音。

Please, please, please listen to your body.

伤病就是这样产生的。

This is where injuries are born.

如果你把每一次长跑都当成比赛，如果你太关注配速而不是努力程度，如果你因为听了那个关于提高脂肪燃烧能力的谣言而不补充能量，跑步时不给身体补充营养，那完全是胡说八道。

If you turn every long run into a race, if you focus too much on pace instead of effort, if you skip fueling because you've listened to this myth that to get better at fat burning, know, don't feed your body whilst you run absolute nonsense.

如果你每周都大幅增加长跑的距离，如果你在疲惫或受伤的情况下还硬撑着去跑，只是为了完成任务，因为你的自尊心在左右你的决定，那么伤病就是这样产生的。

If you massively increase your the distance of your runs of your long runs week by week, and if you run on tired or injured legs just to tick the box because your ego is guiding your decisions, this is where injuries are born.

好的。

Okay.

最后，我们快速过一下所有不同类型的长跑，或者说一些你可以做的各种不同类型的长跑。

Finally, we're gonna go quickly through all the different types or some some various different types of long runs that you can do.

我想花点时间快速提一下INOV8。

I wanna take a moment to quickly mention INOV8.

INOV8生产了我拥有的最好的越野跑鞋。

INOV8 makes the best trail running shoes that I have.

我试过很多很多不同类型的越野跑鞋，而INOV8是我最喜欢的，排在最前面。

I have tried many, many different types of trail running shoes, and INOV8 are right at the top as my favorite.

从Trail Fly到Max版本，再到Trail Talon和Trail Talon Speed，它们都是非常出色的鞋子。

From the trail flies to the max version to the trail talons, the trail talons speeds, they're all phenomenal shoes.

如果你想要那种贴合脚型的鞋子，或者想要更轻便的选择，他们家的鞋款里都能找到。

If you're looking for something that is foot shaped, if you're looking for a more minimal option, you can find that in their array of shoes.

如果你想要一双灵活但又带点扎实缓震的鞋，那就可以选他们家的Max版本。

If you're looking for something that is nimble but does have a decent amount of solid cushioning, you can get a max version of one of their shoes.

如果你想要真正有防滑齿的鞋，要知道，很多越野跑鞋其实就是普通路跑鞋底下加几个齿而已。

If you're looking for shoes with proper lugs, so, you know, quite often trail running shoes are just glorified road running shoes with some lugs on the bottom.

但INOV8的做法不一样。

INOV8 makes them differently.

他们是真的在考虑抓地力。

They actually think about grip.

他们真的会考虑在复杂地形上跑起来是什么感觉。

They actually think about how it's gonna feel running over technical terrain.

去INOV8看看吧。

Go to INOV8.

买双真正的越野鞋，鞋面有保护，鞋底抓地力强。

Get some proper trail shoes that are protected on the upper and grippy underfoot.

关于我为什么喜欢他们的鞋，我还能说很多。

I could say so much more about why I love their shoes.

你自己去体验一下吧。

Go and experience them for yourself.

创新，就在 inov8.com。

Innovate, inov8.com.

使用节目笔记中的链接生成优惠码，享受15%的折扣。

Use the link in the show notes to generate a code and get 15% off.

回到节目中来。

Back to the show.

大多数人只知道第一个，而且第一次长跑就是轻松的长跑。

Most people only know the the the first one and the first long run is just easy long run.

这是基础的东西。

This is foundational stuff.

这是你的看家本领。

This is your bread and butter.

你长跑的80%都应该是这种轻松跑。

80% of your long run should be this.

整个过程都应该保持非常轻松。

They should just be just super easy the whole time.

重点是花时间在脚上，不用在意配速，中途想喝杯咖啡就停下来，就是非常非常轻松的慢跑，真正关注的是努力程度，我们不做任何复杂的事情，就是每周至少一次，出去跑一定的时间。

Focusing on time on feet, not worrying about pace, stop off for a coffee halfway if you want, just like really really easy long runs, really focusing on effort and we're not doing anything complicated, we're just getting out there for a certain amount of time on our feet at least once a week.

第二个例子是渐进式长跑。

The second example is a progression long run.

这其实是我最喜欢的，也是我给我的客户安排的最有质量的长跑方式。

This is actually in my this is my favorite long run or more quality long run to program with my clients.

原因是这样的：渐进式跑就是一开始很轻松，然后逐渐增加强度，让后半程比前半程更快。

The reason for that is is because okay, so what a progression run is is you're starting nice and easy and then you're gradually building effort, you're making the second half faster than the first half.

我非常喜欢渐进式跑，尤其是渐进式长跑的一点是，它真的能帮助人们学会控制节奏和疲劳管理，帮助人们更好地投入跑步。

The thing I really love about a progression run and especially a progression long run is it really helps people to it teaches control and fatigue management and helps people to lean into the run.

它还能让跑步变得更有趣一些。

It also helps to make the run a bit more exciting.