#92 - 跑步会让你压力更大吗？

我们常常把跑步看作是一种减压方式。

We often think of running as a destressor.

我们把它当作管理压力、甚至焦虑的绝佳工具。

We think of it as the great tool to manage our stress, often our anxiety.

有些人，比如我自己，会说跑步是一种很好的疗愈，一个稳固的锚，在风暴中的锚，每天都可以依靠它来帮助管理压力。

Some people like myself say it's been a great cure, a great anchor, an anchor in the storm, something you can rely on every day to help you manage your stress.

但如果它不仅仅是我们所说的那种减压神器呢？

But what if it's not just this great de stressor that we say it is?

如果我们意识到它同时也是一种压力源呢？

What if we realize that it's also a stressor?

如果我们不小心，不恰当管理，没有意识到它消耗的是我们生活中其他事情所消耗的同样的储备。

That if we're not careful and if we don't manage it appropriately, if we don't recognize that it takes from the same reserves that everything else in our life takes from.

那它可能会对我们的心理健康、压力水平以及我们的表现产生负面影响。

That it could be a detriment to our mental health, to our stress levels, and to how we show up.

在这一集中，我们将重新审视对跑步的看法。

In this episode, we're gonna be reframing how we think of running.

我们并不是要把跑步只看作一种压力源，而是要看清跑步的本质，它其实对你有很高的要求。

It is not that we are trying to see running as a stressor only, but it is that we are trying to see running for what it is, and that is something that demands a lot from you.

它值得被认真对待。

Something that should be respected for what it is.

对。

Yes.

它确实能帮你减压。

It can help you de stress.

对。

Yes.

它能帮你应对生活中的各种事情。

It can help you manage what is going on in your life.

当然，它也能让你暂时远离喧嚣。

It can help you step away from the noise, of course.

但当你训练的时候，你练得很辛苦，同时也在给自己的生活增加更多负担。

But when you're training, you're training hard and you're adding more to your life.

重要的是要认识到这可能会带来什么影响。

It's important to recognize what that can do.

重要的是要认识到它可能对你造成的负担。

It's important to recognize the toll it can take on you.

这就是本期节目的主题。

That's what this episode's about.

感谢你的收听。

Thank you for being here.

我想花点时间简单提一下INOV8。

I wanna take a moment to quickly mention INOV8.

INOV8是我拥有的最好的越野跑鞋品牌。

INOV8 makes the best trail running shoes that I have.

我试过很多很多不同种类的越野跑鞋，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，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.

如果你想要有真正鞋钉的鞋——你知道，很多越野跑鞋其实就是普通路跑鞋加几个鞋钉——INOV8的做法不一样。

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, 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，买双真正的越野鞋，鞋面有保护，鞋底抓地力强。

Go to INOV8, get some proper trail shoes that are protected on the upper and grippy underfoot.

我还能说很多为什么我喜欢他们的鞋。

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

你自己去体验一下就知道了。

Go and experience them for yourself.

去 inov8.com 创新一下，用节目笔记里的链接生成一个代码，就能享受15%的折扣。

Innovate, inov8.com, and 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.

上周，我没有发布一期节目。

Last week, I didn't release an episode.

我没有发布节目，是因为我忙得焦头烂额。

I didn't release an episode because I was overwhelmed.

我压力很大。

I was stressed.

最近工作对我来说真的非常繁忙。

Work's been really quite busy for me at the moment.

我一直在出差。

I've been traveling.

你们很多人都知道，我经常不在家。

Many of you will know that I am away quite a lot.

目前我在婆罗洲，我想充分利用我和Lou一起建立的这种生活方式，远程工作，同时看看世界。

At the moment, I'm in Borneo, and I'm trying to make the most of this life that Lou and I have built to work remotely and see the world.

不过我们经常搬家，我也一直在努力保持训练。

We move around a lot, though, And I've been trying to keep up my training.

我一直在努力让一切向前推进，发展教练业务、播客，还有新的一对一课程名额。

I've been trying to keep everything moving forward, growing the coaching, the podcast, new one to one slots available.

我们最近发布了一部电影，这挺有意思的。

We've released a film recently, which is a funny thing.

你对这些大项目有很多期待。

You have a lot of anticipation for these big projects.

然后当它们发布后，紧接着的那段时间感觉很奇怪。

And then when they're released, it's a strange space to be in directly after.

我们发布了《RUNNABLE JOURNAL》。

We've released the RUNNABLE JOURNAL.

那里面投入了很多心血。

A lot of work went into that.

它发布了，就那样上线了。

It was released, and it was out there.

我觉得很多私人的压力慢慢把我压垮了。

And I think a lot of private personal stresses have sort of taken their toll on me.

所以上周我决定不发节目，我想对你们坦诚。

And so I decided not to release an episode last week, and I tried to be honest with you.

我一直都尽量对你们坦诚。

I always try to be honest with you.

因为当时压力太大了。

It was because I was stressed.

感觉负担太重了。

It was because it felt like too much.

在那么多事情同时发生的时候，我意识到自己其实没怎么处理好，这让我开始思考压力、跑步以及它们之间的关系。

And with everything that was going on, at some point, I realized that I wasn't really coping very well, which has got me thinking about stress and running and the relationship between the two.

因为像我这样的跑者，如果你看过那部新片《邀请你换个方式跑步》——如果还没看，赶紧去看看吧。

Because runners like myself, and if you've watched An Invitation To Run Differently, the new film, which if you haven't, go and check it out.

我们会在节目说明里放上链接。

We'll link it in the show notes.

在影片里，我谈到了跑步和户外活动如何帮助你缓解压力。

In the film, I talk about how running and the outdoors can help you relieve your stress.

这确实有助于减轻压力，我觉得这是真的。

It can help reduce stress, and I think that's true.

跑步一直是我一生中管理压力最重要的工具之一。

Running has been for me one of the most important tools in my whole life for managing stress.

有时候我需要应对很多压力，我知道你们在听的人也一样。

And I've needed to manage quite a lot of stress at times as I know that you listening also have had to.

但关于这个话题还有另一面，我觉得我们谈得不够多，而这一面是我经常和一对一客户聊到的。

But there's another side to this conversation that I don't think we talk about enough, and it's a side of the conversation that I speak a lot about with my one to one clients.

我经常把跑步定义为一种压力源，因为它确实是。

I very often frame running as a stressor, And that's because it is.

你所有的训练，不管是在健身房、跑步，还是交叉训练，这些都是压力源。

All your training, whether it's in the gym, you're running, maybe it's some cross training, all of it is a stressor.

虽然跑步能帮你缓解生活中其他事情带来的压力，但非常重要的一点是，要记住跑步本身也会消耗你的身体，进而消耗你的精神。

And as much as it can help you destress from all of the other things that you have going on in your life, it is extremely important to remember that it is something that taxes your body and therefore taxes your mind.

它会让你感到疲劳。

It is something that fatigues you.

它会对你的中枢神经系统造成负担。

It takes its toll on your central nervous system.

这是一个重要的事实。

That's an important fact.

所以今天，我们来聊聊跑步和压力。

And so today, we're talking about running and stress.

什么是压力？

What is stress?

我们该怎么看待它？

How can we think about it?

通过这场关于压力的对话，我们如何更好地了解自己？

How can we better understand ourselves through this conversation about stress?

今天这期节目的结构大概是这样的。

And the structure of today's episode will sound a bit like this.

首先，我想聊聊身体是如何只理解压力的。

First, I wanna talk a bit about how the body only understands stress.

身体只理解压力。

The body only understands stress.

然后，我想聊聊跑步是如何处理压力的。

Then I wanna talk a little bit about how running can process stress.

跑步可以处理压力。

Running can process stress.

接着，我想聊聊跑步作为一种压力源，尽管它能减压、能处理我们心里的那些事情。

And then I wanna talk about running as a stressor, although it is a destressor and it can process stress, things that are going on in our minds.

我还想聊聊，跑步对我们来说其实也是一种额外的压力。

I wanna also talk about how it is a it is an additional stressor for us.

最后，我想聊聊为什么像你这样的高绩效者，常常会把这些搞错。

And then I finally wanna talk about why high performers, perhaps like yourself, often get this all wrong.

首先，我们来聊聊你的身体其实只理解压力。

So firstly, let's talk a bit about how your body only understands stress.

你的身体只理解压力。

Your body only understands stress.

这最终是一切的基础。

This is ultimately the foundation of everything.

当我跟潜在的一对一客户聊天时，我总会提到这个概念，因为我的教练方法尽可能，我的教练哲学，

When I talk to a potential new one to one client, I always talk about this concept because my coaching tries as much as it can, my philosophy of coaching.

我尽可能去考虑这个想法，就是跑步本质上是对身体的一种压力。

I try as much as I can to consider this idea that running is ultimately a stressor on the body.

我的教练和训练计划是按时间和努力程度来安排的，而不是按距离和配速。

And I structure my coaching and my programming by time and effort rather than distance and pace.

我这么做是因为我觉得，如果只看距离和配速，你其实没有真正关注到身体承受了多少压力和负担。

And I do this because I think that when you consider distance and pace alone, you're not actually tuning too much into how much stress and how much tax is on the body.

但是，当你转换思路，从以距离和配速为导向的训练，转向以时间和努力为导向，你就能考虑到压力的量，以及你承受这种压力的时间有多长。

However, when you switch that, when you make that switch from distance and pace oriented training to time and effort, you consider the amount of stress and how long you're under that stress.

所以在训练中，你一直在做的其实就是让身体疲劳，然后再恢复。

So in your training, all you're doing all the time is you are fatiguing the body and you're recovering from it.

我们想要在疲劳和恢复之间找到那个微妙的平衡点。

And we wanna tread that fine line between fatigue and recovery.

而压力，说到底就是你在做的事情。

And it's stress that's ultimately what you're doing.

你是在让身体承受压力。

You're you're putting your body under stress.

而且这是好的压力。

And it's good stress.

不是所有的压力都是坏的。

Not all stress is bad.

有时候承受压力是好事。

Sometimes it is good to be under pressure.

有时候努力训练是好事。

Sometimes it is good to work hard.

对自己有所要求，给身体和大脑施加压力，这是好事。

It is good to demand something of yours of yourself to stress the body and to stress the mind.

有时候这是好事，但我们必须管理好它。

It's sometimes a good thing, but we must manage it.

但身体本身，从某种程度上说，并不一定能区分它所承受的压力类型。

But the body itself doesn't, in some ways, necessarily know the difference between the types of stresses it's under.

你可能在工作上度过了艰难的一周。

You could have had a difficult week at work.

你可能面临经济压力。

You could have had some financial pressure.

也许你突然发现有一大笔账单要付，但钱不够。

Maybe you're you've suddenly realized that you've got some big bills coming up and you don't have enough for it.

也许还有感情问题、睡眠不足、搬家、换环境、频繁出差。

Maybe some relationship issues, lack of sleep, move in countries, move in environments, traveling constantly.

我也经历过那种压力。

I've been under that stress.

能这样做是一种荣幸，但当你总是搬到新地方，适应新环境，压力对身体造成的损耗是实实在在的。

It's such a privilege to be able to, but when you're moving to a new place all the time, getting used to new environments, the stress, this toll is being taken on the body.

也许是一次长跑、一组间歇训练、一次大重量深蹲或硬拉。

Maybe it's a long run that you've been on, an interval session, a heavy squat, or a heavy deadlift.

最大摄氧量间歇训练，天哪。

V o two max intervals, man.

那些压力真的很大。

They're pretty stressful.

所有这些不同的事情都是对身体的压力，但身体不一定能区分它们。

All of these different things are stresses on the body, but the body doesn't understand the difference necessarily.

它们对身体来说就是压力。

It's just stress on the body.

这样想的话，你就会明白它们在某种程度上是等同的，身体都需要从中恢复。

When you think of it like that, you can understand that they are all in some ways equal, and the body needs to recover from them.

你对想法、对艰难的对话，都会产生身体上的反应。

You will have physical reactions to thoughts, to hard conversations.

为什么你听到新闻，特别是坏消息时，身体会有反应？

Why is it that you have a physical reaction to news, to bad news?

因为身体和心灵是相连的。

Because the body and mind are connected.

你正在经历压力，这种压力既有身体上的，也有心理上的。

And you are experiencing stress, and it is physical as well as it is mental.

对我们来说，我列出的这些不同经历——无论是工作压力、经济压力、艰难的对话、频繁旅行，还是其他什么——对我们来说，它们是不同的经历。

To us, all of these different experiences that I've listed, whether it's stress at work, financial stress, a hard conversation, traveling constantly, whatever it is, to us, they're different experiences.

但对身体来说，它不会区分这些。

To the body, they it doesn't understand it differently.

对身体来说，这些都只是需求。

To the body, it's just demands.

它们都在消耗同样的储备，从同一个账户里取钱。

It's just all drawing from the same reserves, from the same account.

你的精力是有限的，身体会从中支取。

You only have so much energy, and the body draws from that.

身体会为了生存、为了从压力中恢复过来，而取用它所需要的东西。

It takes what it needs in order to survive, in order to recover from the stresses that it's under.

所以，如果你最近收到了坏消息，要意识到你的身体在应对和处理这种压力时，用的储备和你去长跑时是一样的。

So if you've been given some bad news recently, recognize that your body is using the same reserves to manage and deal with that stress as it does when you go out on a long run.

当你承受很多压力时，要小心不要过度训练，因为你的身体分不清这两者的区别。

You need to be careful not to overtrain when you're experiencing a lot of stress because your body doesn't know the difference.

你的身体只是处于压力之下，它在用尽一切可能来应对和管控这种压力。

Your body is just under stress, and it is using everything it possibly can to deal with that stress, to manage that stress.

这就是为什么有人明明一直做同样的训练，却突然开始练不动了。

This is why someone can suddenly start struggling with training despite doing exactly the same training they always have.

因为他们突然承受了很大的工作压力。

Because they're suddenly under a lot of stress at work.

这也是为什么当有人离开工作，或者突然自愿失业，比如一个网红，他们手头的时间多了很多，训练量也大了，但压力反而小了。

It's also why when someone leaves a job or suddenly becomes unemployed by choice, let's say an influencer, and they have heaps more time on their hands and they're training a lot, they're under less stress.

他们的表现可能会开始提升，因为不仅时间更多了，生活中的压力也更少了。

And it might be that their performances start to improve because not only do they have more time, but they have less stress in their life.

所以他们才能承受更刻苦的训练。

And so they can afford to train harder.

他们才能投入更多的努力。

They can afford to put in more effort.

你承受的压力很重要。

It matters the stress you're under.

训练本身不一定是问题。

The training isn't necessarily the problem.

你不一定非要把训练看作是需要停止的事情，因为你压力大，但真正重要的是你承受的总压力负荷。

You don't wanna necessarily think of your training as something that you need to stop because you're under stress, but it's the total stress load that you're under.

要认识到，如果你目前要处理很多事情，你的训练可能会受到影响。

Recognize that your training can be impacted if you're currently dealing with a lot.

要处理你不得不面对的压力，既要真正去面对它们，也要把跑步当作一种工具。

Deal with the stresses that you're having having to deal with by actually facing them as well as using running as a tool.

因为跑步本身也是一种压力源，而你的身体分不清这些。

Because running is also a stressor, and your body doesn't know the difference.

身体不知道今天是硬拉大重量日。

It doesn't know that it's been a heavy deadlift day.

它不知道今天是间歇训练。

It doesn't know that that it's been an interval session.

它不知道是家里有人生病的消息。

It doesn't know that it's been news of illness in the family.

你的中枢神经系统会做出反应。

Your central nervous system reacts.

你的身体会做出反应。

Your body reacts.

你得靠自己的认知来管理，平衡这些事情。

You have to manage with what you know, how to balance these things.

所以，用跑步来减压固然好，但也要意识到，如果你不去面对生活中真正的问题，那些造成压力的根源，训练本身也在消耗同样的储备。

And so it's all very well using running as a destressor, but also recognize that if you're not facing the actual problems that you have in your life, the things that are causing the stress, the training itself, it's using the same reserves.

它是在从同一个账户里取钱。

It's it's taking from the same account.

所以要小心。

So be careful.

第二，跑步可以处理压力。

Secondly, running can process stress.

我列这些清单的时候，经常还没讲到下一点就开始扯到下一点了。

Often when I do these lists of things, I start dipping into the next point when I've not even made it to the next point.

我刚才就那样了，所以我们继续往下说。

And I started doing that there, so we're moving on.

跑步可以处理压力。

Running can process stress.

这大概就是表面矛盾所在的地方。

This is sort of where the apparent contradiction lies or exists.

这看起来确实很难理解。

It it is seemingly difficult to understand this.

如果跑步是一种压力源，它怎么又能成为减压方式呢？

If running is a stressor, how can it also be a destressor?

跑步确实能减轻压力。

Well, running can absolutely reduce stress.

百分之百。

100%.

我自己就亲身体验过。

I have experienced this experienced this myself.

这几乎是我所有工作的核心。

This is almost everything I'm about.

如果你看过《邀请你换个方式跑步》，你就会知道，帮助人们走出户外、跑步、用它来管理压力，是我使命中很重要的一部分。

If you've watched An Invitation To Run Differently, you'll recognize that this is a big part of my mission to help people get outside, to run, to use it, to manage their stress.

有时候当我们缺乏能量，或者觉得自己没能量的时候，我们需要去消耗能量，才能获得更多能量。

Sometimes when we are lacking in energy or we feel like we're lacking in energy, we need to go and use energy to get more energy.

这难道不奇怪吗？

Isn't that a strange thing?

但生活有时候就是这样运作的。

But that's some sort of how life works.

而且你自己生活中也有体会。

And you know this from your own life.

你知道，当生活压力大的时候，有时候你最不想做的就是去跑步，因为那看起来要费很多事，你只想处理眼前的事情。

You know that when life gets stressful, the last thing sometimes the last thing you wanna do is go and run because it just seems like a lot to do, and you just wanna you wanna deal with the things.

但有时候，用你现有的精力去换取更多的精力，反而是件有帮助的事。

But sometimes it's a helpful thing to do, to use the energy you have almost to gain more energy.

对我来说，跑步总能给我创造思考的空间。

Running for me has always created space to think.

它总能改善我的心情。

It's always improved my mood.

它还能改善我的睡眠。

It improves my sleep.

绝对能帮我调节情绪。

Absolutely helps me regulate emotions.

跑步的时候，我感觉一切都在掌控之中。

When I'm running, I feel in control.

它给了我这种掌控感。

It gives me this sense of control.

我知道瑞秋在扎克·比特斯的播客上聊过这个话题。

I know that Rachel has spoken about this on Zach bitters podcast.

我很喜欢她对此的说法。

I loved what she said about this.

跑步的时候，我感觉一切都在掌控之中。

I feel in control when I'm running.

我们很多人开始跑步，是因为压力大，或者焦虑，甚至是不开心、抑郁，想找点什么东西。

A lot of us found running because we were stressed or maybe we were anxious or even unhappy and depressed and searching for something.

我不会说我是那时候开始跑步的，但我在那些时候确实用跑步来应对。

I wouldn't say I found running in those times, but I used running in those times.

跑步成了我们解决问题的一部分。

Running became part of the solution for us.

所以我不想让你觉得我在说跑步是压力源，你不该用它来减压。

So I don't want you thinking that I'm telling you that it's a stressor and you shouldn't use it to destress.

它是解决方案的一部分。

It is part of the solution.

它是一个有用的工具。

It's a helpful tool.

我常说跑步不会解决你的问题，但会帮助你意识到如何解决问题。

I often say that running won't solve your problems, but it will help you realize how to solve your problems.

跑步在这方面很强大。

Running is powerful in that way.

它能帮助你感觉更有掌控感，调节情绪，休息一下，呼吸，强迫你呼吸。

It can help you to feel more in control, to regulate your emotions, to take a break, to breathe, forces you to breathe.

它激活你的身体，帮助你处理事情。

It activates your body in a way that helps you process things.

内源性大麻素系统在运作。

It there are the the, endocannabinoid system is firing.

它能给你跑步者的快感，让你兴奋，让你感恩，给你所有你之前缺乏的东西。

Can give you that runner's high, it can give you elation, it can make you feel grateful, it can give you all the things that you need that you lacked before.

它既可以是一种减压工具，有帮助，但也可能成为你需要意识到的一种负担，一种压力源，对你要求很高。

It can both be a destressor, a helpful tool, but also be something that you need to recognize is taxing, is a stressor, demands a lot from you.

所以第三点，跑步是一种压力源。

And so point three, running is a stressor.

我们已经谈过身体如何不理解这种区别。

So we've spoken about how the body doesn't understand the difference.

身体只理解压力。

The body only understands stress.

跑步可以处理这种压力，但也可能成为这种压力的来源之一。

Running can process that stress, but it can also be a contributor to that stress.

跑步是一种压力源。

Running is a stressor.

稍微打断一下，来聊聊今天的赞助商，INOV8。

Just a quick interruption to talk to you about today's sponsor, INOV8.

INOV8 已经支持这个播客很长时间了，我很自豪地向大家介绍他们。

INOV8 have been supporting the podcast for a very long time now, and I'm very proud to present them to you.

他们不仅做出了我穿过的最好的越野跑鞋，我这么说可不是随便说说的。

They not only make the best trail running shoes I've ever experienced wearing, and I don't say that lightly.

他们还生产很多其他户外装备和健身装备，你可以随意挑选。

They also make a ton of other outdoors gear and gym gear that you can choose from.

所以如果你在户外或去健身房时装备有点不足，就去inov8.com看看他们有什么好东西。

So if you're just a little bit short on gear for the outdoors or going to the gym, go to innovate.com, inov8.com, and check out what they've got on offer.

他们的装备价格合理，质量又高，能满足你在户外成为强壮耐跑者的所有需求。

It is reasonably priced and high quality kit for everything you need to be a strong durable runner in the outdoors.

如果你想看看他们的鞋子，我有好多推荐。

If you wanna check out their shoes, I have many recommendations.

Inov8.com。

Inov8.com.

使用节目说明里链接生成的代码，可以享受15%的折扣。

Use the code generated by the link in the show notes to get 15% off.

跑步是一种压力源。

Running is a stressor.

训练之所以有效，是因为它给身体带来了压力。

Training only works because it stresses the body.

它之所以有成效，是因为你对身体提出了要求。

It it is only productive because you're demanding something of the body.

就像我之前说的，我们在训练中总是在疲劳和恢复之间徘徊。

Like I said earlier, we are fatiguing and recovering, and we're always somewhere in between when we're training.

恢复太多，进步就不够。

Recover too much, you don't progress enough.

疲劳太多，压力太大，你就无法有效地进步。

Fatigue too much, stress too much, you don't you don't progress productively.

我们要的是平衡。

We wanna be in between.

我们要不断推动自己。

We wanna be pushing and pushing.

所以，我们要给身体足够的压力，同时也要给它恢复的时间。

So we wanna be stressing the body enough, but also giving it time to recover.

身体会很难好好恢复。

The body will struggle to recover properly.

如果从整体来看，身体和大脑、整个中枢神经系统，也就是你这个人，如果在训练之外还承受很多外部压力，就很难好好恢复。

The body and mind, the whole central nervous system, you as an individual, if we think holistically about this, you as an individual will struggle to recover properly if you are under a lot of stress externally from your training.

但训练之所以有效，正是因为它给身体带来压力。

But training only works because it stresses the body.

这就是根本机制。

That is the literal mechanism.

如果没有压力，就不会在恢复阶段产生适应。

If it wasn't stressful, it wouldn't create adaptation in the recovery phase.

但问题是，跑者往往——我觉得大多数跑者——只孤立地看待训练压力、跑步压力。

The issue though is that runners so often, I would say most runners, only think about training stress, running stress in isolation.

他们只考虑自己能不能单独应对训练。

They only think about what the how well they are gonna deal with their training in isolation.

他们会很乐意增加跑量、增加强度、增加比赛、增加健身房训练。

They'll happily add more volume, add more intensity, add more races, add more gym work.

很多有上进心的人都是这样。

A lot of driven people are this way.

他们就是会做得更多。

They'll just do more.

我自己也是这样。

I'm like this.

有意思的是，即使在我压力大的时候，我也常常这样。

Often, ironically, even when I'm stressed, I'm like this.

当我压力大的时候，我会觉得我需要做得更多。

When I'm stressed, I think I need to do more.

我需要工作更多。

I need to work more.

我需要跑得更多。

I need to run more.

我需要去健身房更多。

I need to gym more.

我需要更专注。

I need to focus more.

我需要产出更多。

I need to produce more.

我需要更多营销、更多广告、更多写作，同时睡得更少、旅行更多、不好好恢复、读书更少、承担更多承诺。

I need to market more, advertise more, write more while simultaneously sleeping less, traveling more, not recovering properly, reading less, taking on more commitments.

我就是这样。

I just I am like that.

很多人都是这样。

Many people are like that.

有干劲的人，他们总觉得可以单独应对训练和训练带来的压力。

Driven people, they just think that we can take on our training, the stress of our training in isolation.

但记住，它消耗的是同样的储备。

But remember, it pulls from the same reserves.

你只有一个油箱，所有的压力，任何需要能量的事情，都会从这个油箱里取。

You've got one tank, and all the stress, anything that requires energy takes from that tank.

它消耗的是同样的储备。

It takes from the same reserves.

所以记住，如果你现在训练很辛苦，我们经常听到人们说跑步让我变得更好。

So remember, if you're training hard right now, a lot of the time we hear people talk about running makes me better.

它让我在感情中表现得更好。

It makes me show up better for my relationship.

它让我在工作中表现得更好。

It makes me show up better at work.

它让我成为更好的人。

It makes me a better person.

诸如此类的话。

All this sort of stuff.

如果你管理得当，它确实可以做到这些。

It can do that if you're managing things well.

但它也可能让你更累、更昏昏沉沉、更容易烦躁。

It can also really contribute to you being more tired, more groggy, more irritable.

它可能会让你对某些事情产生反感。

It can it can make you resent certain things.

它可能会让你对工作、对人际关系、对你所处的环境都产生反感。

It can make you resent your work, resent your relationships, resent the situation you're in.

如果你过度重视训练，认为只要训练就行了，其他所有事情都不会消耗和训练相同的精力，如果你认为训练带来的压力是孤立的，那你就会误以为它不会对你生活的其他方面产生负面影响。

If you prioritize your training too much and you think that you can just do the training and then every everything else or nothing else uses the same reserves as your training, if you try and if you think that it's just in isolation that the the stress of your training, then you'd be fooled into thinking that it won't affect negatively how you are in the rest of your life.

但实际上它可能会，因为如果训练消耗你太多精力，你上班时就不会处于最佳状态。

But it can because if it's draining you too much, You'll show up to work not your best.

你在感情中也不会表现得很好。

You'll show up to your relationship suboptimally.

有时候它确实会对生活中的其他事情产生负面影响，因为它本身就是一种压力源。

Sometimes it can negatively contribute to other things in your life because it's just a stressor.

它是额外的压力源。

It's an additional stressor.

所以我们需要管理好它。

So we need to manage it.

我们需要管理这些事情。

We need to manage these things.

当我们认识到身体只理解压力，而我们生活中作为跑者所做的很大一部分事情，就是我们的训练，而训练本身就是一个压力源。

When we recognize that the body only understands stress and that one of these stresses that is in our lives, a big part of what we're doing in our lives as runners, is the the training we're doing, and that is a stressor.

当我们给予它应有的重视时，我们就能认识到，实际上，它并不是孤立发生的。

When we give it the respect it deserves, we can recognize that, actually, it doesn't happen in ice in isolation.

而且，我们的训练只有在管理好所有不同的压力源、所有对我们有要求的事情时，才能发挥作用。

And it only works our training only works when we're managing all of our different stressors, all of the things that are demanding something of us.

你不能只是不断增加。

You can't just add more.

其他方面必须有所让步。

Something else has to give.

有时候我会和很多有抱负的人交谈。

Sometimes I speak to people with a lot of ambition.

也许有人会来找我，他们对教练指导感兴趣，他们会说想参加超级马拉松。

And maybe someone will come to me and they're curious about the coaching, and they'll say they want to do an ultra.

他们想跑超级马拉松。

They wanna run an ultra.

但他们已经忙得不可开交了。

But they're already they're already pretty pretty full up.

你知道，他们的生活已经排得满满的了。

You know, they've got a pretty full life.

他们是父母。

They are a parent.

有全职工作。

Have a full time job.

还要照顾自己的父母。

They're looking after a parent.

而且，我也不知道。

And I don't know.

这样的例子太多了，我就不多说了。

There are plenty of I don't need to give you examples.

有很多不同的例子，都是那些生活已经排得满满的人。

There are plenty of different examples of people with a lot on.

你自己想想看。

Think of your own.

你的事情已经很多了。

You've got a lot on.

如果你再加一个大挑战，比如把这个超马的想法加进你的生活，那肯定得放弃点什么。

If you were to add a big challenge, if you were to add this ultra idea to your life, something has to give.

如果你已经满负荷了，就不能再往里加东西了。

You can't just add more if you're already at capacity.

总得牺牲点什么，因为生活还是那个生活。

Something has to be sacrificed because it's the same life.

精力还是那些精力。

It's the same reserves.

你不能光想着在训练上加量，还指望其他方面不受影响。

You can't just add more to your training in isolation and expect that nothing else will be affected.

记住，我们这里说的是总压力，而总压力的一部分就是你的训练，而且是很重要的一部分。

Remember, we we are talking here about total stress, and one of that one piece of that total stress is your training, and it's a big piece.

所以我们之前讲过，身体只理解压力，跑步可以处理压力，跑步本身也是一种压力源。

So we've spoken about how the body only understands stress, how running can process stress, how running is a stressor.

它既能处理压力，也可能成为额外的压力源。

It can both process stress and be an additional stressor.

现在我想聊聊为什么像你这样的高绩效者，还有我，经常会在这上面犯错。

And now I wanna just talk about why high performers like you often get this wrong, and me, by the way.

我不知道自己算不算高绩效者，但咱们就一起当高绩效者吧。

I don't know if I'm a high performer, but let's all be high performers together.

我觉得任何努力尝试的人，都容易在这上面出错。

I think anyone who's trying hard can often get this wrong.

但那些最有动力、最有野心、在尝试那些曾经觉得不可能的事情的人。

The people though who are most driven, who are most ambitious, who are trying things that they maybe once thought were impossible.

那可能就是你现在的状态。

That might be you right now.

也许你正在为半程马拉松训练，而你曾经以为那是不可能的。

Maybe you're training for a half marathon and you thought once upon a time, you thought that it wasn't possible.

也许你现在正在为超级马拉松训练。

Maybe you're training for an ultra right now.

这是你的第一次超级马拉松。

It's your first ultra.

也许你正在为山地100英里赛训练，这让人望而生畏，甚至有点疯狂。

Maybe you're training for a 100 mile in the mountains and it's intimidating and crazy.

你们都是很有野心的人，伙计。

You're all you're all ambitious, man.

你们都很鼓舞人心。

You're all inspirational.

但像你这样最有动力、最想做成这些事情的人，往往最不擅长识别压力。

But the people like you who are most driven, who are trying to do this stuff are often the worst at recognizing stress.

因为压力让人感觉很有成效。

Because stress feels productive.

你有没有在办公室里遇到过那种总是压力很大、总是跑来跑去、忙得团团转的人？

How often have you worked in an office with someone who's just always stressed and always is, running around, being stressed?

他们其实是想表现得高效，因为他们觉得只要压力大、只要忙，就是高效。

What they're trying to be is productive because they feel productive if they're stressed, if they're if they're busy.

如果你能听到背景里的雷声，我得先道个歉。

And I should apologize if you can hear the thunder in the background.

我现在就在雨林边上。

I am on the edge of a rainforest.

但很多时候，人们觉得只要自己干了很多活、真的很忙、压力很大，就是高效，就是在做很多事。

But so often, people think that if they're doing loads, if they're really busy, if they're under a lot of stress, they're productive and they're doing loads.

然后他们又给自己加码，开始训练铁人三项什么的，这只会给生活增添更多压力。

And then they add more and they start training for an Ironman or something, which just adds more stress to their life.

但他们这么做，是因为他们想要更多，因为他们想感觉自己很高效。

But they do that because they want they want more because they wanna feel productive.

他们想成为那种有干劲的人。

They wanna be they're driven.

关于到底是什么驱动了这样的人，我们完全可以单独做一期播客来聊。

And we could we could have a whole podcast episode on what really drives people like that.

但很多时候，我们就是很难在压力真正爆发之前察觉到它。

But so often, we just are so bad at recognizing this stress before it arises properly.

很多时候，我自己就是这样。

So often, I'm like that.

我在管理压力方面真的很差，因为我觉得自己手头的事情太多了。

I'm so bad at managing my stress because I feel like I've got so much on.

有好多事情在忙。

Loads of stuff going on.

这就是生活。

It's just life.

但有时候确实挺有压力的。

But it's stressful sometimes.

我还有训练要做。

I've got my I've got my training as well.

训练强度在加大。

Training's ramping up.

强度在提升。

It's ramping up.

我接下来有几个大挑战。

I've got these big challenges coming up.

压力挺大的。

It's stressful.

但有时候我觉得我能应付。

But sometimes I feel like I can handle it.

你知道吗？

You know?

我能搞定这个。

I can handle this.

我能做到。

I can do it.

而且我忘了意识到，我一直在消耗，我的精力是有限的。

And I forget to realize that I'm I'm using I've only got so much energy.

我的精力就那么多，所有的压力都在消耗它，直到为时已晚。

I've only got so much that all of these stresses are taken from until it's too late.

我热爱我的工作。

I love my work.

我热爱我的训练。

I love my training.

我喜欢旅行。

I love to travel.

我热爱我的生活。

I love my life.

我现在所做的一切我都喜欢，而且我想做得更多。

I love everything about what I'm doing right now, and I wanna do more of it.

我想把每件事都做得更多。

I wanna do more of everything I've got.