#91 - 停止在表现与幸福之间做选择

你不需要牺牲快乐才能跑得好。

You do not need to sacrifice happiness to perform well.

作为跑者，你也不需要牺牲成绩才能快乐。

And you do not need to sacrifice performance to be happy as a runner.

成绩、自律和进步固然重要，但如果自我价值完全取决于结果，跑步就会变得不健康。

Performance, discipline, and improvement matter, but running becomes unhealthy when self worth depends on outcomes.

欢迎回到That's Runnable。

Welcome back to thatsrunnable.

我是你的主持人Tommy。

I'm your host, Tommy.

如果你是新来的，感谢你的到来。

If you're new here, appreciate you for coming.

如果你是长期忠实听众，谢谢你的回归。

If you're an avid and longtime listener, thanks for returning.

也许你刚开始跑步，选择了这个播客来陪伴你的跑步，我很感激你的这个决定。

Maybe you've just started to run and you've chosen this podcast to accompany that run, and I appreciate that decision.

谢谢你在这里。

Thank you for being here.

这个播客是关于如何跑得轻松自在的。

This podcast is about running the runnable.

它是关于用乐观的态度去面对挑战的。

It's about taking our challenges and approaching it optimistically.

它是关于相信我们能做到，并且在可能的地方，用比喻的方式轻松跑过那些可跑的路段。

It's about believing that we can and metaphorically running runnable sections wherever possible.

这周真是不可思议的一周。

This week has been an incredible one.

有点忙乱，但确实是疯狂的一周。

It's been a bit hectic, but it's been a crazy week.

我是说，我现在是5月20号跟你说话，所以这期节目应该是在24小时之后才发布。

I mean, I'm talking to you from the May 20, so this should be released only twenty four hours after.

而三天前，我们发布了《邀请你换个方式跑步》。

And three days ago, we released An Invitation To Run Differently.

这是我们的第一部纪录片。

It's our first documentary.

这是一部完整的30分钟影片。

It's a full thirty minute film.

虽然它只是在YouTube上免费播放，但我相信它值得你全神贯注地观看。

And although it's just on YouTube and it's free, it deserves to have your full attention, I believe.

导演、制片人兼剪辑师Max Morrison，把主要由才华横溢的摄影指导Chris拍摄的素材，拼出了一部非常出色的作品。

Max Morrison, director, producer, editor has done an unreal job of putting together footage mostly filmed by the amazing director of photography, Chris.

Chris Thompson的摄影技术确实了得。

Chris Thompson has some skills with a camera.

我跟你说，那可不是盖的。

Let me tell you that.

大家也都看在眼里。

And people have noticed.

这部电影拍得很美，我由衷地为参与制作的伙伴们感到骄傲。

It's a beautiful film, and I am just so proud of the guys that have helped to put this together.

我们组建的这个团队，为了拍这部片子，值得得到所有能得到的认可。我真的为它感到骄傲。

The team that we have put together to make this film deserves all of the recognition that they can get, And I'm just really proud of it.

我对结果非常满意，而且我收到了铺天盖地的消息，有Instagram上的，还有很长的邮件，都在说这部电影本身如何引起共鸣，还有跑步如何改变了人们的生活，让他们变得更好。

I'm really happy with the result, and I have been overwhelmed with messages coming my way on Instagram, long emails even being sent on how not only the film itself has resonated, but stories of how running has changed people's lives for the better.

如果你还没看过这部纪录片，我鼓励你去看一看。

If you you haven't watched the documentary already, I wanna encourage you to go do so.

它只有三十分钟，所以不是什么大投入。

It's thirty minutes long, so it's not a huge commitment.

你可以在跑步机上观看。

You can watch it on a treadmill.

我相信Max会原谅你在跑步机上用iPhone看，但你也可以在晚上用全屏看。

I'm sure Max would forgive you if you're watching it on your iPhone on a treadmill, But you can watch it in the evening maybe on a full screen as well.

这部电影是关于，它试图帮助你重新看待跑步。

The film is about it's an attempt to help you reapproach your running.

它试图提醒你，我们做这件事的真正原因。

It's an attempt to remind you of the real reasons why we do this stuff.

它的目的是让你重新调整心态，重新审视跑步这股热潮。

It's to realign you and reframe what has become this boom in running.

跑步中有很多让人分心的东西。

And there's a lot of distractions in running.

这个领域里干扰很多，很容易让你忘记真正跑步的原因，那些强大的动力。

There's a lot of distractions in the space, and it can be difficult to stay in touch with the real reasons why you do this stuff, the powerful reasons.

如果你长期听这个播客，你会发现它一直秉持着这种理念。

And this podcast, if you've been listening to it for a long time, stands on that ethos.

《That's Runnable》的使命在这部影片中得到了体现，所以我不想再去概括它。

The mission of That's Runnable is sort of summarized in this film, and so I don't wanna try and summarize the film.

我希望影片能自己说话。

I want the film to speak for itself.

去看吧，希望你喜欢。但今天，我想和你聊聊，很多收到的信息让我想到的一件事，也是我在谈论跑步和自然中的力量、转变和临在感时经常意识到的。

Go and watch it, and I hope you enjoy But today, I want to talk to you about something that a lot of the messages that I've received have reminded me of and something I'm often conscious of when I talk about these themes of power and transformation and presence in running and nature.

当然，我的目标是提醒你真正跑步的原因，并帮助你建立一种健康的跑步关系。

Of course, my ambition is to remind you of the real reasons why we run and to help to guide you to have a healthy relationship with running.

我希望这些东西能长久地陪伴你。

I care about you having this stuff in your life for a long time.

我希望你能享受这个过程。

I care about you enjoying the process.

而且我希望你能爱上跑步。

And I want you to love running.

就这么简单。

It's as simple as that.

在我的生活中，跑步彻底改变了我。

And I have had an experience in my life where running has completely transformed it.

我也希望你能有这样的改变。

And I want that for you.

我知道我的经历并不特别。

I know that my experience is not unique.

很多关于这部电影的反馈和回应，大致都是说，它之所以引起共鸣，是因为这样的故事并不少见。

A lot of the feedback on the film, a lot of the responses on the film have been something along the lines of this resonated because it's not an uncommon story.

我的故事并不罕见，纪录片里讲的那个故事，我觉得会引起很多人的共鸣，也确实已经引起了很多人的共鸣。

My story is not an uncommon story, and the story told in the documentary is something that I think will resonate and has resonated with many people.

这是一个很常见的故事：一个压力很大的人，通过跑步找到了生活的支点，也找到了管理压力的方法。

And that is a pretty common story of a highly stressed individual finding running as an anchor and a tool for managing that stress.

但是，我从纪录片收到的反馈里，一直有一个主题，让我想提醒你：你不需要牺牲自己的表现来换取快乐。

But there's been this theme in the responses I've gotten from the documentary that have that has made me want to remind you of the fact that you don't have to sacrifice your performance to be happy.

我收到了一些消息，大意是说，这提醒了他们忽略所有那些数据指标，忘掉那些数据，只管去跑，这真的很美好。

I've had some messages come my way that have been something along the lines of it's reminded me to ignore all of my metrics and it's reminded me to forget the data and just go run, and that's beautiful.

说实话，我觉得你可以用那种方式去跑步，而且我觉得那是一种很棒的跑步方式。

To be fair, I think you can approach running in that way, and I think it's amazing way to approach running.

你不必那么执着于成绩。

You don't have to be so performance obsessed.

而且有很多人，一旦开始关注成绩和数据，就会忘记其他所有事情。

And there are many people for whom as soon as you pay attention to performance and metrics, you forget everything else.

你会忘记去关注自己的感受。

You forget to focus on how you feel.

你会忘记跑步带给你的其他好处。

You forget the other benefits that running has for you.

但追求成绩本身并不是坏事。

But performance is not in and of itself a bad thing.

在这一集里，我想提醒你，你可以两者兼得。

And I wanna quickly remind you in this episode that you can have both.

在开始之前，我想提一下本期节目的赞助商INOV8。

Before we get started, I wanna mention INOV8, the sponsor of this episode.

INOV8生产各种装备。

INOV8 makes all sorts of gear.

我现在就穿着他们的T恤。

I'm wearing one of their t shirts now.

实际上，我穿的是他们的短裤。

I'm wearing their shorts, actually, in fact.

我喜欢他们专业系列的所有产品。

I love everything they have in the pro series.

他们推出了一些很棒的新产品，我经常提到他们的跑鞋。

They're releasing some amazing new stuff, and I often talk about their shoes.

但我想花点时间聊聊他们的越野背包。

But I wanna take a moment to talk about their race packs.

这些越野背包真的很棒。

The race packs are amazing.

它们设计得很简单。

They are simple.

不复杂，而且10升的那款已经成了我的好伙伴。

They're not overcomplicated, and the 10 liter has become my real companion.

说实话，我觉得我可能也需要一个4升的，专门用于日常跑步，但10升这个尺寸挺百搭的。

If I'm being honest, I feel like I probably could do with having, a four liter just for daily runs, but it's a pretty versatile size, the 10 liter.

而且如果我不把它塞得满满当当，它背起来还是很舒服。

And if I'm not packing it completely full of stuff, it still feels very comfortable.

这次录制结束后，我就会带着我的10升越野背包去跑越野了。

And I'll be after this recording, I'll be heading out to the trails and taking my 10 liter race pack with me.

我很喜欢它从顶部装载的设计。

I love that it loads from the top.

我很喜欢它左边有个大口袋，而且说实话，我也慢慢喜欢上了软水壶的锁定系统。

I love that it has a massive pocket on the left, and I have learned to love the locking system of the soft flasks as well, to be fair.

所以去 innovate.com，也就是 inov8.com。

So go to innovate.com, inov8.com.

如果你现在拿出手机，往下翻到节目笔记，那里会有一个链接。

If you take your phone now and you scroll down to the show notes, there'll be a link there.

点击那个链接，它会为你生成一个代码，你可以享受15%的折扣。

If you click that link, it will generate a code for you, and you'll get 15% off.

Innovate.com，就是 inov8.com。

Innovate.com, inov8.com.

所有商品都打15%的折扣。

15% off for everything.

大多数人开始跑步是因为跑步带给他们的感觉。

Most people started running for how it made them feel.

大多数人，至少是后来开始跑步的人，是因为跑步能缓解压力才开始跑的。

Most people who started running at least in later years started running because it was a stress management tool.

这对他们的心理健康有帮助。

It was helpful for their mental health.

跑步让他们感觉更好。

It made them feel better.

很多人都在谈论跑步的好处，因为跑步能让你感觉更好。

A lot of people talk about the benefits of going for a run because it makes you feel better.

并不是数据，不是那种对数据的痴迷。

It's not the the data, the data obsession.

也不一定是追求成绩才让人开始跑步的。

It's not the performance necessarily that always brings people into running.

通常，人们开始跑步是因为跑步对心理健康和整体幸福感有好处。

Often, people start running because of the benefits that it has on their mental health and their overall well-being.

通常，那些对跑步上瘾、真正迷上跑步的人，都有过那种跑步带来的感觉体验。

Often, people who become obsessed with running and and really get the bug, they have this experience of how it makes them feel.

他们的自我价值感提升了。

They have this improved sense of self worth.

有时候你可能会体验到那种跑步者的兴奋感，那种感觉真的非常棒。

Sometimes maybe you experience this runner's high, and that runner's high was just an amazing experience.

跑完回来，你会感觉特别舒服。

And you get back and you just feel so good.

你会想再去跑一次。

You wanna go do it again.

大多数人开始跑步，是因为一些真实、真诚而且有意义的原因。

Most people, they start running with real and genuine and and meaningful reasons.

他们与自然建立了联系。

They connected with nature.

他们喜欢跑步时的那种感觉。

They enjoyed how they felt when they went out on that run.

他们也喜欢跑完回来后的那种状态。

They enjoyed what they felt like when they got back.

他们的自我价值感提升了，对自己的看法也变得更积极了。

They haven't had a they had an improved sense of worth, and and they had an improved view of themselves.

跑完步之后，他们对生活的看法比跑步前坐在家里时要好得多。

Their perspective on life at the end of their run was much better than it was when they were sat inside before their run.

大多数人开始跑步是因为跑步让他们感觉很好。

Most people started running for how it made them feel.

大多数人坚持跑步也是因为跑步让他们感觉很好，而不是为了那些数据。

Most people carried on running because of how it made them feel, not the metrics.

但现代跑步文化，我们在网上看到的所有影响，以及这个行业的巨大增长，导致这样一项简单的活动被高度商业化了。

But modern running culture, all of the influences that we have online, the massive growth in the industry has caused huge commercialization of such a simple activity.

现在有很多酷炫的东西。

There's loads of cool stuff out there.

有很多令人兴奋的新装备。

There's loads of exciting new gear.

还有很多令人兴奋的新科技。

There's loads of exciting technology.

感觉现在每个刚开始跑步的人都会立刻买一块跑步手表。

Feels like everyone who starts running now immediately buys a a running watch.

或者这是他们刚开始跑步时最先问的问题之一。

Or it's one of the first questions that people ask when they get into running.

他们会问，哦，我觉得我可能需要一块跑步手表。

Ask, oh, I think I probably need a running watch.

以前可不是这样的。

That never used to be the case.

这是最近才有的新现象。

It was such a new that's such a new thing.

然后还有对选对鞋子的痴迷，这本身可以是健康的。

Then there's all this obsession over getting the right shoes, which can be healthy.

选对鞋子可以是一种健康的痴迷。

It can be a healthy obsession getting the right shoes.

但什么才是最适合这个的鞋子呢？

But what's the perfect shoes for this?

那我怎么优化X、Y和Z呢？

And how can I optimize x, y, and zed?

然后就是记录一切。

Then there's tracking everything.

一旦你有了手表，你就在各种应用里记录数据。

Once you have your watch, you're tracking it in all sorts of apps.

你还会比较这些数据。

You're comparing the data.

人们经常在网上晒这些数据。

People are posting online all the time about the data.

你会看到Stravasat贴在视频上。

You'll see Stravasat slapped over a video.

那些视频在社交媒体上很受欢迎。

Those videos do really well on social media.

当你在某人跑步的视频上加上一些亮眼的数据，它肯定会火。

When you put some impressive stats over a video of someone running, it's gonna do well.

所以这就引发了很多比较。

And so this instigates a lot of comparison.

所有这些，跑步圈里的这些噪音，在我们所处的这个现代跑步世界里，在跑步兴趣高涨的时期，都会让我们偏离跑步本身的体验。

And all of this stuff, all of this noise in the running space, in this modern running world that we live in during this boom of interest in running can pull us away from the actual experience of running.

我们总是被分心。

We are endlessly distracted.

我们被自己的想法分心。

We're distracted by our own thoughts.

我们被比较分心。

We're distracted by comparison.

我们被数据分心。

We are distracted by the data.

而且数据本身可能会让我们过度执着于错误的东西。

And the data itself can cause us to be too obsessed with the wrong things.

也许你正在为一场比赛训练，想在那场比赛中跑出某个时间。

Maybe you're training for a race and you're trying to get a certain time in that race.

所以每次你出去跑，那次训练都是为了在比赛中达到某个时间目标所做的努力的一部分，对吧？

And so every time you go out, that training session is a contribution to your efforts to get a certain time in that race?

这对我的训练有什么帮助？

How does this contribute to my training?

它怎么帮我更接近目标？

How does it contribute to getting me closer to my goal?

我有没有充分利用我的训练？

Am I making the most of my training?

这次训练是不是最优的？

Is this session optimized?

这次训练有没有成效？

Is this session productive?

佳明会告诉你，你的训练是有成效的、没成效的，还是过度训练了。

Garmin, they'll be calling you productive, unproductive, overreaching.

他们会给你他们对你的训练的评价，而你根本没问。

They'll be giving you what they think of your training, and you didn't even ask.

你可能出去跑了一趟，感觉特别好，然后数据一下子甩到你面前，你对这次跑步的看法就完全变了。

You may go out on a run that feels amazing, and then the data is thrown at you, and all of a sudden, your perspective on your run is different.

那种好心情就被毁了。

It's been ruined.

所以我们一直在这种矛盾中挣扎。

So we're constantly in this battle.

很多人开始跑步是因为很好的理由。

Many people start running for good reasons.

他们跑步是因为跑步带来的感觉，与自然的连接，当下的专注，心流状态，自我价值感，这些都是真实而美好的原因。

They do it because of how it makes them feel and their connection to nature and the presence and the flow state and their self worth and just good, true reasons.

但现代跑步文化却把我们拉离了这种真实的体验。

And then the modern running culture pulls us away from the actual experience.

很多时候，我们过于沉迷数据，脑子里总是想着各种指标。

And often, we can feel too obsessed with data, and we can think about the metrics all the time.

当我们看到手表上的各种数据，手表还反馈说我们训练效果不佳，这就会让我们失去跑步原本带来的好处。

And when we see all the metrics on our watch and maybe the watch has given us feedback and telling us we're unproductive, and that takes us away from the benefits that we were feeling from running.

所以我们一直在进行这场持续的较量。

And so we we're in this constant battle.

当然，作为教练，作为拍过这个主题纪录片的人，鼓励大家回归跑步的真正原因，听起来好像是在反对追求成绩。

Of course, then it starts to sound like, as a coach, as someone who's made a documentary on this very topic, encouraging people to come back to the real reasons why we run, it starts to sound like it's anti performance.

听起来好像我不在乎成绩。

It starts to sound like I don't care about performance.

但我在乎。

But I do.

我非常非常在乎。

I really, really do.

我个人非常看重我的成绩。

I personally care a lot about my performances.

我在跑步上投入了大量的时间、精力和奉献。

I put in a lot of time and effort and dedication to my running.

我跑步不仅仅是因为它让我感觉好。

I don't just run because it makes me feel nice.

除了跑步时的专注、与自然的连接、跑完后的感觉和压力管理之外，还有一大堆好处。

There's a whole host of benefits outside of the presence in the run, outside of the connection with nature, outside of how it makes me feel after the run, the stress management.

这些好处之所以存在，是因为我在乎我的表现。

There's a whole host of benefits that are there because I care about my performance.

坚持每天跑步的自律，准时出现并保持一致的纪律，这些只是因为我有远大的目标。

The discipline of making sure I run every day, the discipline of showing up and being consistent, That only exists because I have big goals.

我每天都能可靠地出现。

I am only showing up every day reliably.

我之所以能完成95%以上的训练，是因为我在乎自己在报名参加的这些比赛中的表现。

I'm only executing 95 plus percent of my training because I care about how I'm gonna perform on these races I've signed up for.

说到底，我是一名超级马拉松选手。

I am, at the end of the day, an ultra runner.

我在乎我的表现。

I care about my performances.

目前，我正在为瑞士的一场赛事训练，那是艾格峰小径赛，UTMB。

Currently, I am training for a race out in Switzerland, Eiger Trail, UTMB.

这是一场在瑞士阿尔卑斯山举行的101公里比赛。

It's a it's a 101 kilometer race in the Swiss Alps.

海拔爬升很大。

Lots of elevation gain.

之后，我还会参加另一场比赛，尼斯蔚蓝海岸。

And after that, I'll be doing another race, Nice Cote D'Azur.

100英里，海拔爬升9000米。

100 miles, 9,000 meters of elevation gain.

这些比赛需要大量的训练。

Lots and lots of training required for these things.

对我来说，这些比赛挺吓人的。

These are intimidating races for me.

我就不会那么坚持地出现了。

I would not be showing up as consistently.

我就不会有同样的训练纪律，去健身房，确保自己做对的事情，诚实地对待训练。

I would not be having the same discipline with my training, going to the gym, making sure I'm doing the right things, being honest with my training.

如果没有这些成绩目标，自律会带来巨大的好处。

If I didn't have these performance goals, there's huge benefit in being disciplined.

逼自己一把也有巨大的好处。

Is huge benefit in pushing yourself.

去追求那些雄心勃勃、让人望而生畏的目标。

In going for goals that are ambitious, that are intimidating.

证明自己比曾经以为的更有能力，这本身就是一种收获。

There's benefit in proving that you are more capable than you once thought you were.

而这一切都要归功于我的成绩目标。

And that is all thanks to my performance goals.

所以这里面好处真的很大。

So there's huge benefits in that.

那种提倡活在当下、心怀感恩、享受跑步、用心体验过程的信息，并不是反对追求成绩。

This message of being present and grateful and enjoying your running and taking in the experience itself, that message is not anti performance.

专注当下、感恩和享受，往往能提升长期表现。

Presence, gratitude, and enjoyment often improve long term performance.

我非常关心你的长期健康，以及你在跑步这项运动中的持久性和耐久性。

I am someone who cares a lot about your long term health, your longevity and durability in the sport.

这就是我执教的一切。

That's everything I coach.

所以我提供的所有产品，包括一对一教练和我的教练中心，都是围绕这个理念的。

So all of the products that I offer under that's runnable, my one to one coaching and my coaching hub.

教练中心的执教理念核心就是长期发展。

The coaching philosophy in the coaching hub is all about longevity.

一切都是为了确保你能长期坚持做这些事情。

It's all about making sure you can do this stuff for a long time.

这既包括身体方面，也包括心理方面。

There's both physical and mental aspects to that.

身体方面包括正确的力量训练、灵活性训练，以及在训练计划中保持可持续的训练强度。

The physical aspects are doing the right strength training, the mobility, the sustainable training in the programming.

训练本身就是一个可持续的实践。

It is a sustainable practice in the training.

但心理层面呢，就是要享受这项运动，保持一个脚踏实地的态度。

But the mental side of it is all about enjoyment for the sport, maintaining a grounded perspective.

RUNNABLE JOURNAL 是个新产品。

RUNNABLE JOURNAL is the new product.

这是一个日记应用，帮你真正搞清楚自己跑步的真正原因。

This is a journaling app that helps you actively engage with the real reasons why you run.

每天，应用里都有提示，帮你好好写日记，好好反思你的跑步和生活。

Every day, there are prompts in the app that will help you to journal properly, reflect properly on your running and on your life.

它会跟你对话。

It speaks back to you.

它会帮助你。

It helps you.

它会跟你互动，让你重新回到做这些事的真正原因上，确保你保持积极的心态。

It engages with you to realign you with the real reasons why you do this stuff, to make sure that you are maintaining a positive perspective.

当你训练、比赛、追逐那些吓人的目标时，重要的是要扎根于过程本身，这不仅是因为你能从中收获很多，还因为这对你的表现有好处。

As you train, as you perform, as you look to chase goals that are intimidating, it's important to be grounded in the process, not just because that not just because you can gain so much from that, but because it will benefit your performance.

它会让你长久地坚持下去。

It will keep you doing this stuff for a long time.

而且我们都知道，最重要的一点就是长期保持稳定的训练。

And as we all know, one of the most important things is to maintain a consistent practice over a long period of time.

要做到这一点，我们必须脚踏实地。

To do that, we must be grounded.

我们必须保持良好的心态。

We must maintain a good perspective.

所以我们要把这两者结合起来。

And so we have to marry these two things.

我们要追求目标，因为自律、即使不想做也坚持出现、即使没心情也去做、忽略自己的感受、保持自律，这些都是重要的练习。

We have to chase goals because discipline and showing up and doing things when we don't want to do them, doing things when we don't feel like we want to do them, ignoring how we feel, and actually just staying disciplined is an important practice.

不管感觉如何都去做，克服消极的心理状态，采取行动，这些都是积极的事情，都以提高表现为导向，都由目标驱动。

Doing the thing regardless of how you feel, overriding your negative mental state and taking action, all positive things, all performance led, all driven by goals.

但拥有所有这些渴望，拥有这种以表现为导向、不断优化、关注数据、提升自己的运动员思维，对个人来说好处巨大，你能从中获得很多。

But having that having all of that desire, having that performance led approach where we're trying to optimize and think about the data and improve as an athlete, massive benefits to that as an as an individual, massive benefits you can gain from that.

所有这些都是必要的，但必须与纪录片中提到的以及我在播客中谈到的所有内容相结合，那就是扎根于对运动的享受，并记住我们做这件事有真正强大而深刻的原因，有改变人生的原因。

All of that is necessary, but it must be coupled with everything that's spoken about in the documentary and everything I talk about here on the podcast as it relates to being grounded in the enjoyment of the sport and remembering that there are real powerful deep reasons, transformative reasons, reasons that change lives why we do this.

你可以认真训练，同时仍然把训练当作它本来的样子。

You can train seriously while still approaching training for what it is.

你可以认真训练，同时仍然只是把跑步当作一种体验本身。

You can train seriously while still just approaching your running for the experience itself.

你可以在间歇训练中途。

You can be mid interval.

你可以在高强度训练中途，完成之后感到感激。

You can be mid hard effort, and you can finish that effort and feel grateful.

你可以将刻苦训练、追求目标、提升自我与一种扎根的反思性态度结合起来。

You can couple this experience of training hard, chasing goals, improving with a grounded reflective approach.

这是我一直在挣扎的事情。

This is something I struggle with.

我想向你承认，我在播客上谈到的很多内容，我都是带着热情去谈的，因为这也是我个人的事情。

I wanna admit to you that a lot of what I talk about on this podcast, I talk about with passion because it's a personal thing too.

我想告诉你，在这点上我和你们没什么两样，希望你能有共鸣。

I want to resonate with you by telling you that I am no different in this sense.

我其实也一样。

There is no difference in me.

我会沉迷于数据。

I get obsessed with data.

我会过度执着于成绩。

I become too performance obsessed.

我总是不停地和别人比较。

I compare myself to others all the time.

我常常忘记自己真正跑步的原因。

I lose sight of the real reasons why I run all the time.

但我会尽我所能，让自己重新回到感恩和反思的轨道上，回到跑步的真正理由——那些强大的、能改变人生的理由，那些曾经把我从自我毁灭中拯救出来的东西。

But I try as much as I possibly can to realign myself with a practice of gratitude, with a practice of reflection, with the real reasons to run, the powerful reasons, the transformative reasons, the stuff that saved me from my own hand.

这部纪录片本身，虽然里面只有我的声音，但它对我来说也是一个提醒。

The documentary itself, even though it's just my voice in the documentary, was a reminder to me.

我看了那部纪录片。

I watched the documentary.

当然，我看了。

Of course, I did.

它提醒了我为什么要做这些事情。

And it's a reminder to me of why I do this stuff.

我自己也用我自己的产品。

I use my own products.

我用的是RUNNABLE JOURNAL。

I use the RUNNABLE JOURNAL.

只要我记得，每天我都会在日记里反思我的跑步，反思我的状态，反思跑步的体验，以及我的感受。

And every day that I remember, I reflect in that journal on my run, on how I'm doing, on my experience of my run, and how I'm feeling.

我会反思我脑子里在想什么，以及如何改变我脑海中的负面思维模式。

I I reflect on things that are on my mind and how I can change the negative thought patterns in my head.

这个应用会给我反馈，帮助我进行这些反思，进行感恩练习。

And the app reflects back to me and helps me with these reflections, with this gratitude practice.

RUNNABLE JOURNAL 在节目笔记里有。

RUNNABLE JOURNAL is available in the show notes.

你去节目笔记就能看到。

If you go to the show notes, you can check that out.

如果你想支持的话，一个月大概十英镑。

If you wanna support, it's about a tenner a month.

然后你就能拥有这个写日记的习惯。

And you can have that journaling practice.

最后我想说，首先，我真的非常非常感激。

So to finish, I just want to say, firstly, that I am so, so grateful.

说实话，我真的很感激我能做这件事。

Genuinely, I am so grateful that I get to do this.

对我来说，能做这件事是一种荣幸，但我也把它看作一种责任。

It is a privilege to me that I get to do this, but I also see it as a responsibility.

跑步圈里有很多噪音。

There is a lot of noise in the running world.

有很多让人分心的事情。

There's a lot of distractions.

我可以告诉你，我绝不是对这些干扰免疫的。

And I can tell you that I am not immune to these distractions by any means.

实际上，我觉得我更容易受到这些干扰的影响，因为我太投入了。

Actually, I think I become more victim to these distractions because I'm so involved.

我整天想的和做的都是这些。

It's everything I think about and do all day long.

当你经营自己的事业，担心它能不能增长，而且你还有很大的目标时，你脑子里全是这些东西。

When you run your own business, when you're panicking about making sure that it's growing and, you know, you have big goals, all you think about is this stuff.

这影响了我的训练。

And that affects my own training.

所以我也需要这些提醒，承认这一点没什么不好意思的。

And so I need these reminders too, and it's fine to admit that.

但我从心底里相信，如果我不相信，那我就是个伪君子。

But I fundamentally believe, and I would be a hypocrite if I didn't.

我坚信，你可以在追求成绩的同时，也保持反思和沉淀。

I fundamentally believe that you can and should balance performance and reflection.

我相信你可以跑得好，成为一名出色的跑者，为自己的成绩感到骄傲，去追求那些让你望而生畏、曾经以为不可能实现的目标，同时也能脚踏实地，享受过程，热爱跑步，一直保持对跑步的热爱。

I believe that you can and should perform well and be an exceptional runner and be proud of your performances and go for goals that are intimidating, that you once thought you couldn't achieve, but also be grounded, enjoy the process, love running, remain in love with running.

去感受跑步本身带来的体验。

Appreciate the experience of it itself.

去认识到它对你生活产生的巨大影响。

Recognize the powerful impact it has in your life.

这两件事是可以同时做到的。

You can do those two things.

它们并不矛盾。

They are not mutually exclusive.

成绩和享受并不矛盾。

Performance and enjoyment are not mutually exclusive.

你可以享受你的跑步。

You can enjoy your running.

你可以热爱这个过程。

You can love the process.

你可以欣赏过程中的艰辛。

You can appreciate the hardship of the process.

你可以反思自己的跑步。

You can reflect on your running.

你可以为自己能跑步而感恩，但同时也可以非常有动力、非常自律。

You can be grateful for the fact that you get to move, but you can also be extremely driven, extremely disciplined.

这样做是有好处的。

And there is benefit in that.

如果你刻苦训练、表现出色，并且追求那些令人望而生畏的目标，作为个人，你也会从中获得同样的好处。

There is similar benefit for you as an individual if you are training hard, performing, and going for goals that are intimidating.

如果你还没看过，去看看吧，那部纪录片。

If you haven't already, go and check out the documentary.

我很想听听你的看法，也非常感谢你对我们thatsrunnable所做的一切的支持。

I would love to hear your thoughts on it, and I can't thank you enough for supporting everything we do here at thatsrunnable.

也去给Max Morrison一些支持吧，他是导演、制片人、剪辑师。

Go and give Max Morrison some love as well, director, producer, editor.

你可以在我的社交媒体上的一些帖子里找到他被标记。

He can be found tagged in some of the posts on my social media.

去关注thatsrunnable的社交媒体，Instagram上的。

Go and follow thatsrunnable on social media, on Instagram.

如果你想关注YouTube频道，我们计划推出更多纪录片，关于其他人的短片纪录片。

If you wanna follow the YouTube, we have plans for more documentaries, shorter documentaries on other people.

不会全都是关于我的。

It's not all gonna be about me.

我保证。

I promise.

其他超级马拉松跑者的惊人励志故事，他们在跑步表现上取得了非凡成就，也通过跑步和户外活动这种强大而神奇的实践，以及欣赏这种力量本身，改变了自己的生活。

Amazing inspirational stories from other ultra runners who have also done amazing things performance wise in their running, but have also transformed their own lives through this amazing powerful practice of running and the outdoors and appreciating that power itself.

当你认真对待这项实践时，很多事情都可能发生，但过度沉迷于错误的事情是很危险的。

A lot can happen when you take this practice seriously, but it is a dangerous thing to be too obsessed with the wrong things.

所以，我希望你反思一下自己的跑步。

So I want you to reflect on your running.

我希望你认识到，我们能出去跑步是多么幸运和幸福的一件事。

I want you to recognize how privileged and fortunate we are to be able to go out there and run.

每天都有很多人给我发消息，分享他们的故事，有人从病中康复，重新能跑了，也有人再也跑不了了，这些都让我不断提醒自己。

And I'm reminded every day with messages that people send me, stories of people who have recovered from illness and can run again, people who can no longer run.

我每天都在提醒自己，我能跑步是多么幸运，任何能跑步的人都是幸运的，因为跑步这个工具太强大了。

I'm reminded every day of how privileged I am and how privileged anyone who can run is because this tool is powerful.

我的教练中心在6月1日有一批新学员。

I have a new intake on the June 1 for my coaching hub.

如果你有兴趣，想要一个完整的跑步和力量训练计划，可以在App上看到，里面有很多资源，资源库里有超过60个视频。

If you're interested in having a full running and strength program laid out before you on an app with loads of resources, there's over 60 videos in the library, in the resources tab, in the hub.

所以，如果你记得教练中心，在跑步机训练的时候，可以放个视频来打发时间。

So if you remember the coaching hub and you're doing a treadmill session, you can throw up a video to pass the time.

上面有好多视频。

Tons of videos up there.

你可以学习如何可持续地训练，以及如何用能坚持一辈子的方式来对待这件事。

So you can learn about how to train sustainably, how to approach this stuff in a way that lasts a lifetime.

你可以加入进来。

You can come in.

你可以待几个月然后离开。

You can stay for a couple months and then leave.

没什么损失。

No harm done.

你不需要一直待着。

You don't need to stay forever.

每月80英镑。

It's £80 a month.

目前还有8个名额。

Currently, eight slots available.

所以现在就占个位置吧。

So claim your spot now.

我也在开放一些新的一对一辅导名额，而且这些名额非常有限。

I also am opening up and have opened up new one to one slots, and there are very few of those.

所以我现在只接那些对个性化一对一辅导认真感兴趣的人的电话。

So I'm just taking calls at the moment from people who are serious about one to one personalized coaching.

如果你想支持，但辅导服务超出预算，你可以看看RUNNABLE JOURNAL。

You can check out the RUNNABLE JOURNAL if you wanna support if the coaching services are not in budget and you wanna support with the RUNNABLE JOURNAL.

它可以作为你重新调整和反思的工具，通过一个应用进行适当的反思练习，帮助你更好地思考这些问题。

That can be a tool for you to realign and reapproach over the proper reflective practice within an app that will help you reflect on this stuff properly.

感谢你的到来。

Appreciate you being here.

谢谢收听。

Thanks for listening.

跑起来吧，RUNNABLE。

Run the RUNNABLE.

继续为自己坚持，我们下次见。

Keep showing up for yourself, and I'll see you next time.