分解不同类型的训练

欢迎回到《耐力实验室》播客。

Welcome back to the endurancelab podcast.

我是比尔·埃文斯博士，你们的主持人，主要探讨全球顶尖运动员的生理机制，也会采访他们的教练和其他运动科学家。

My name is doctor Bill Evans, your host, and I cover the physiology of some of the most elite athletes on the planet as well as talking with their coaches and other sports scientists.

我可能得更新一下这句话，改成‘主要是我一个人’，因为接下来我又要做一期 solo 播客了。

And I should probably update that phrase to say, also with just me, Because, again, I'm gonna do another solo podcast.

这期节目主要聊一聊不同类型的训练。

This podcast is actually gonna talk about different types of training.

我们会讲到轻松跑、乳酸阈值跑、长距离跑、马拉松跑、间歇跑、配速跑，还有快速跑。

And we'll talk about easy running, threshold running, long running, marathon running, interval, and race pace, and even fast pace.

这些分类方法来自杰克·丹尼尔斯。

And these are paradigms that come from Jack Daniel's.

我喜欢这些分类，是因为它们大多基于不同的生理机制。

And the reason I like them is because a lot of them are rooted in a different physiological process.

它们不是完美无缺，但确实提供了一个清晰的框架。

They're not perfect, but it's a framework.

对吧？

Right?

我们可以用这个框架作为起点，无论是设计训练计划，还是分析别人或自己的训练方案。

And we can use this framework to kind of get a starting point when we're programming or when we're looking at programming or in trying to interpret our own program.

然后根据你所处的赛季阶段，再据此调整需要改变的部分。

And then we can use that information to kind of work from there to figure out what things we need to change depending on where you're at in your season.

这期节目的目的就是这个。

So that's the intent of the pod.

上周我有幸和布兰登·米勒聊了一次，特别棒。

This past week, I had the chance to talk with Brandon Miller, which was awesome.

他真的很鼓舞人心，聊起来也特别轻松愉快。

He is really inspiring and just fun to talk to.

他对训练充满热情。

Like, he's excited about training.

他还很年轻。

He's young.

他跑得特别快。

He's fast.

他以前主要是练速度的。

And he comes from more of a speed background.

听他聊力量训练特别有意思，毕竟他在这方面也特别出色，这也不奇怪。

And so hearing him talk about doing strength work is just fun and cool, because he's also really good at that, as you might expect.

他八百米跑出过1分43秒的成绩。

He's a one forty three eight hundred runner.

这期播客这周晚些时候就会上线。

So that podcast will get dropped later this week.

另外，我也建议你去听听《Life and Stride》这档播客，我这周早些时候刚去他们那儿聊过。

But, also, I want you to take a look at the Life and Stride podcast, because I had the chance to go on and talk with them earlier this week.

我不确定他们那期什么时候发布，但应该也是这周晚些时候。

I don't know when their episode will drop, but should be happening later this week.

那档播客的风格跟我这边不太一样，但挺不错的。

And that podcast is a little different flavor than mine, but it's pretty sweet.

他们聊天特别多，挺热闹的。

They do, like, a lot of banter.

说实话，他们聊的很多内容跟跑步没关系。

They talk about honestly, they talk a lot about not running stuff.

不过最后，还是会聊到跑步相关的话题。

And then, yeah, eventually, they get into running.

他们还请了不少特别棒的嘉宾。

But they have some really good guests too.

让我想想。

Like, let's see.

比如罗里·林克勒特，他好像经常上这个节目，跟他们互动得也挺好。

Rory Linkletter, I think is is someone that's been on pretty consistently and that they track well with.

他们也请过我，我这个嘉宾还挺不错的。

They've had myself on, who's a fantastic guest.

不对。

No.

我开玩笑的。

I'm joking.

不过我觉得他们请过一个叫伊瓦纳的人，好像就是这个名字吧。

But I think they had a guy named Iwana on, I I think is his name or something like that.

伊瓦纳。

Iwana.

他主要聊跑鞋方面的内容。

And he does like a like shoe stuff.

他也很有意思。

So he's been really cool too.

而且呢。

And, yeah.

他们请来的嘉宾都很棒，你真该去听听。

So they have a lot of great people on, and you should go check it out.

好了。

Alright.

那关于这期播客，咱们这就开始吧。

So in terms of this podcast, let's let's kick it off.

上一期我聊了训练怎么提升线粒体，然后我们讨论了最大摄氧量，这是个新指标，你可以通过做十五秒冲刺，然后每分钟测一次乳酸来测量。

Last podcast, I talked about how mitochondria increased from training, and then we talked about velomax, which is this novel parameter that you can measure by doing a a fifteen second sprint and then measuring lactate every minute on the minute.

当时有人问我，好吧。

And I had some people asking like, okay.

那这些到底怎么联系起来呢？

Well, how does this kinda all tie together?

这两者是紧密相关的，因为线粒体使用的燃料——也就是叫丙酮酸的那种糖——要么被线粒体直接利用，要么转化成乳酸。

And it ties together because the things that you use or the fuel that you use in your mitochondria, which is a sugar called pyruvate, gets either used by the mitochondria or converted into lactate.

所以在讨论不同类型的训练时，理解这一点非常重要，因为它能帮我们理清为什么要进行这些训练。

And when we talk about different types of training, you it's important to understand this because it helps frame out why we're doing what we're doing.

我本周早些时候在Instagram上发帖时提到，杰克·丹尼尔说过，你应该清楚自己每次训练的目的。

I started my Instagram post earlier this week by saying, Jack Daniel said you should know the purpose for every workout that you're doing.

如果你不清楚，那最好还是搞清楚。

And if you don't, then you probably should.

他其实讲得更贴近当下，也更直接，不过我会接着把这些训练类型一一拆解，说说每种的通用原则。

He actually is probably a little bit more current and direct, but then I go in and break down each of these types of training and kind of the rules of thumb for each of them.

那我先从轻松跑说起，尽量结合上期节目提到的那些指标。

And so I'm gonna start by talking about easy running, and I'll try and bring in some of the measures that I talked about in the last podcast.

我会聊聊线粒体的相关内容。

So I'll talk a little bit about mitochondria.

也会讲讲乳酸、乳酸清除，还有这些方面的东西。

I'll talk a little bit about lactate, lactate clearance, and some of that.

先说轻松跑。

So easy running.

首先第一点。

First things first.

这在杰克·丹尼尔斯的书里是第一种训练类型，我很多信息都是从他那儿来的。

This is the first type in the book, in Jack Daniel's book, and that's where I'm pulling a lot of this information.

我用的是杰克的框架，因为我挺认同这套体系。

It's from Jack's framework because I like it.

这是个不错的起点。

It's a good starting place.

当然，它也不是完美无缺的。

Again, it's not perfect.

我觉得他建议的轻松跑配速有点偏快了。

I actually think what he prescribes is his easy run pace is a little aggressive.

一般来说，如果你的5公里成绩在16分钟或更快，每英里跑7到8分钟之间就比较合适。

I generally tell people that somewhere between seven minutes and eight minutes per mile, if you're a sixteen or faster minute five k runner, is probably good.

杰克还举了个不错的例子，说轻松跑的配速应该比你的1英里配速慢2到3分钟。

Jack has another good example where he says easy runs should be two to three minutes slower than your mile pace.

我觉得这个说法没问题。

And I think that's okay.

这种做法其实挺合理的。

Like, that's not a bad approach.

不过如果要用这个方法，我建议还是保守一点，选慢3分钟的配速更稳妥。

I do think that if you're gonna use that framework, that it's probably best to air on the conservative side and go with a three minute pace.

我这么说是因为最近带了两个初中女生跑者。

And I say this because recently, had two middle school runners.

她们在我们做的耐力测试中，每英里跑七分半左右。

They're females, and they both run about a seven minute and thirty second mile during the time trial that we did.

几周后她们跑了个五公里，成绩大概是27分钟。

And then they went and ran a a five k a few weeks later, and they ran around twenty seven minutes.

这个数据跟我预期的非常吻合。

And this data is, like, fairly consistent or from what I would expect from them.

但如果你拿她们的英里成绩——七分半——再加两分钟，那就要求她们跑九分半的配速，这速度可不慢。

But if you take their mile time, which is, again, seven thirty, and you add two minutes to it, you're now asking them to run 09:30 pace, which is pretty quick.

对吧？

Right?

这都快接近她们的五公里配速了。

That's close to their five k pace.

要是用这个配速来做轻松跑，那感觉就有点接近乳酸阈值跑的强度了。

And if you're trying to do that for an easy run, that's probably gonna push them closer to, like, a tempo ish feel.

我们一会儿再详细解释一下什么是配速训练。

And we'll we'll break down what tempo means in a little bit here.

不过它会比我们马上要讲的乳酸阈值稍微慢一点。

But it'll be just a little slower than what we'll talk about in a moment, which is threshold.

所以我倾向于保守一点，因为根据杰克的研究，我们知道，当心率达到最大摄氧量的60%左右时，心脏的充盈和排血能力就达到峰值了。

So I like to keep it a little bit more on the conservative side of things because we know this, and from Jack's work, know this, that your heart actually maxes out its filling and draining capacity at about 60% of your v o two max.

这叫每搏输出量，也就是心脏每次跳动泵出的血量。

And we call this stroke volume, which is the amount of blood that the heart pumps with each beat.

轻松跑的主要目的是增强结缔组织，提升肌肉和骨骼的耐受力，同时锻炼心脏和肌肉。

And when you're doing easy running, its main purpose is to build up the connective tissue, increase the muscle and bones capacity, but then also to work the heart and muscle.

你不需要跑得很快，也能让心脏、肌肉和心血管系统得到提升。

And so you can achieve the gains in your heart and muscle and cardiovascular system without running that fast.

这其实就是轻松跑的核心所在。

I mean, that's the key to easy running.

对吧？

Right?

这很简单，就是单纯的跑量。

It's it's easy, simple volume.

心理上没什么压力。

It's not mentally stressful.

除非跑量特别大，否则身体也不会太吃力，但依然能有效促进生理适应，还不用承受间歇跑或快跑带来的那种痛苦。

It's not physically stressful necessarily until you get to really high volumes, and it still drives a lot of the physiological adaptation without a lot of the pain that comes with interval interval running or or faster running.

所以，轻松跑的心率应该保持在最大摄氧量的59%到74%之间。

So anyways, easy running should be about 59 to 74 of your v o two max.

如果你不清楚什么是最大摄氧量，我之前说过好多次了，我再讲一遍：它衡量的是人体在运动时能消耗的最大氧气量。

And your v o two max, for those of you that don't know, and I've said this multiple times, I'll say it again, it is a measure of maximal oxygen consumption.

明白吗？

Okay?

它衡量的是人体在运动时能消耗的最大氧气量。

It's a measure of maximal oxygen consumption.

简单来说，就是你的心脏和肺部协同工作，把氧气和血液输送到运动中的肌肉，帮助身体产生能量的能力。

And in lay terms, it's the ability of your heart and lungs to work together to deliver oxygen and then blood to working muscle during exercise to make energy.

明白吗？

K?

它指的是你的心肺在运动时向肌肉输送氧气的能力。

It's the ability of your heart and lungs to deliver oxygen to working muscle during exercise.

我的意思是，就这么简单。

I mean, it's it's that simple.

清楚了吗？

Okay?

数值越高，你跑得越快还不容易累；数值越低，稍微一跑就容易疲劳。

The higher it is, the faster you can run without getting tired, and the lower it is, the slower the slower you will run before you fatigue.

举个例子，你要是爬一段楼梯，很快就会喘不过气。

In other words, if you walk up a flight of steps, you'll get fatigued very, very quickly.

但如果你的数值很高，爬楼梯根本不会觉得吃力。

If it's really high, that won't get that taxing for you.

顺便说一下，我这周测了自己的最大摄氧量。

So for context, I measured my v o two max this week.

我挺惊讶的。

I was pretty impressed.

是75.6，比今年春天还高了一点。

It was 75.6, which is actually up from this past spring.

这也很正常，因为我最近一直在专门练VO2 max，因为我在为一英里赛跑做准备。

And that makes sense because I have been doing a lot more v o two max work because I've been training for the mile.

但说实话，涨得没我预期的那么多，这点你得知道：VO2 max确实能提升，但提升幅度有限。

But, you know, it wasn't it didn't go up as much as I thought, and that's actually something that you should know about your v o two max is that while it does go up, it doesn't go up a ton.

不过从74涨到75，生理上还是有意义的，待会儿我们算一算就知道了。

But it going from 74 to 75 is still physiologically meaningful because and we'll do some math later.

它让我在VO2 max强度下能维持的配速明显快了不少。

It it increases the pace at which I can can maintain my v o two max by quite a bit.

我们回头再细说。

So we'll come back to that.

你的VO2 max的59%到74%，大概相当于最大心率的65%到79%。

So 59 to 74% of your v o two max or about 65 to 79% of your max heart rate.

所以如果你的最大心率是每分钟200次，那就要保持在130次左右。

So if your max heart rate's 200 beats per minute, then it's a 130 beats per minute.

而且我建议你往偏低的区间靠。

And again, I would lean on the lower end of this.

我觉得在轻松跑的时候，没必要把心率冲到每分钟160次。

Like, I don't think in easy run, you should be pushing a 160 beats per minute.

我真的觉得没必要这么拼命。

I just I don't I don't think it's necessary.

说到轻松跑，杰克·丹尼尔斯建议，每次至少要连续跑够三十分钟。

And when you're talking about easy running, you know, Jack Daniels recommends that you should at least be getting at least thirty minutes of continuous running when you're doing this.

我觉得这个建议挺合理的。

I think that's probably fine.

我们知道，氧气消耗量大概在两分钟后就会稳定下来。

We know that oxygen consumption is gonna level off at about two minutes.

所以对我来说，只要持续跑超过两分钟，让氧气消耗保持稳定，就足够了。

And so frankly, to me, anything greater than two minutes of running where you're sustaining an oxygen consumption is fine.

其实并没有一个必须达成的‘轻松跑分钟数’，不管是每趟还是每天。

There's no magic number of, like, easy easy minute easy minutes that you need to hit per run or per day.

比如霍布斯·凯斯勒，这位1500米跑进3分30秒的选手，他根本不会跑长距离。

In fact, Hobbs Kessler, who's a three thirty, 1,500 or sub three thirty, 1,500 meter runner, you know, he he doesn't do long runs.

对吧？

Right?

他就跑两次短跑，每次八英里，这就是他的‘长跑’了。

He just does doubles, and he'll do eight mile doubles, and he'll just he'll do that for his long run.

所以我经常被人问，这必须一次性跑完吗？还是可以分成两次跑？

And so, you know, I I get a lot of questions of, well, does this does this have to be all at once, or can I do it in doubles?

答案是都可以。

And the answer is yes.

你可以一次性跑完，也可以分成两次跑。

You can do it all at once or you can do it all in doubles.

关键看你自己的偏好。

It just depends what you want.

如果你分两次跑，那就得洗两次澡。

If you're doing it in doubles, that means you gotta take two showers.

你不一定非得这样，但可能会用掉两套衣服、洗两次澡，还得做两套拉伸或热身计划。

You gotta well, you don't have to, but you might go through two sets of clothes, two showers, you know, two kind of stretching or warm up routines.

你得根据每次跑步来安排饮食。

You're you gotta arrange your diet around each of them.

别在两次跑步前都大吃披萨，一次就够了。

You don't wanna be crushing pizza before both of your runs, maybe just one.

这就是分两次跑和一次跑在轻松跑量上的区别。

And so that's kind of the the the deal with doing doubles versus singles for your easy mileage.

杰克·丹尼尔斯倒是建议这么做，当然，我是基于他的观点，因为我很多训练方法都来自他的著作，因为他这套体系很系统。

But Jack Daniels kind of recommends and again, I'm I'm basing this on Jack Daniels, but, you know, I base a lot of my training from what Jack wrote because it's very systematic.

正因如此，跟踪起来也容易。

And I think, as a result, it's easy to track.

但这些并不是铁律。

But it's not these aren't written in stone.

其实这些内容都可以灵活调整。

Like, you can change a lot of this stuff.

他提到一个挺有意思的观点，就是轻松跑应该只占你每周总里程的30%左右。

And so one of the things that he writes that's interesting is that he recommends that easy runs should only be about 30% of your weekly mileage.

如果你每周跑50英里，那轻松跑大概就是15英里。

So if you're running 50 miles a week, you're looking at 15 miles a week of easy runs.

我对这个说法不太认同。

I don't necessarily agree with that.

我觉得这个比例应该高得多。

I think it'd be much, much higher than that.

杰克通常采用每周三次训练的模式，而且他不把长跑算作轻松跑。

Jack usually uses a three workout per week paradigm, and he also considers the long run not to be easy miles.

这点你要记清楚。

So keep that in mind.

就算配速很轻松，那些长跑也不算在轻松跑里程里。

Like, even though the intensity is easy, those aren't easy miles.

如果你在练马拉松，那些跑量也不算轻松跑，长距离跑可能占你每周总里程的20%到25%。

And then if you're doing marathon work, again, those aren't easy miles, and that can encompass 25% 20 to 25% of your weekly mileage could be your long run.

所以我觉得这部分也应该算进轻松跑里。

So, you know, I would group that into your easy miles.

我知道大家都推崇那个八二分的强度分布法。

And I know everybody's on this, like, eighty twenty, time intensity distribution.

这确实是个不错的起点，本身没什么问题。

That's a great starting place, and there's nothing wrong with that.

但如果你看看更现代的顶尖运动员，比如卡姆·迈尔斯，他们每周只练三次，但高强度训练所占的比例远超总训练量的20%。

But if you look at more modern and elite athletes, like Cam Myers, for example, they're working out three times a week, and their time intensity distribution or the amount of time they're spending at high intensity is much greater than 20% of their total volume.

这会根据你的训练年限、训练强度、赛季阶段以及健康状况而变化。

So that can change depending on your training age, your training intensity, where you're at in your season, your health history.

我之所以说这么多前提，是因为你需要明白：这些只是大致的参考，具体还得看实际情况灵活调整。

And and again, I'm giving you all the caveats because you need to understand that there's general rules of thumb, then you can break those rules depending on the context.

所以，轻松跑嘛，确实得跑得轻松。

So, yeah, easy runs, they should feel easy.

再说一遍，我们说的‘基础’其实是个概念，不是什么实体东西。

Again, they're trying to build your kind of your what we call your base, which is really a construct.

‘基础’这词本身并不存在。

Like, base isn't a real thing.

我们真正想做的是提升你的跑步经济性，增强组织的耐受力，让骨骼和骨骼肌慢慢适应，而不是突然提高强度，那样会产生巨大的冲击力——如果组织还没准备好，就容易受伤。

It's just we're trying to increase your running economy, improve your tissue resilience, allow your bone to adapt, allow your skeletal muscle to adapt without increasing intensity quickly where you're gonna see much, much higher peak forces that, you know, if the tissue's not ready to tolerate, you're gonna have an injury.

总的来说，这能帮你降低受伤风险。

So in summary, it helps build resistance to injury.

它能强化心肌，改善血液循环。

It strengthens the heart muscle and improves the delivery of blood.

它还能促使你的骨骼肌发生改变，可能让肌纤维更多地向耐力型的一型纤维转化，这对长跑选手特别有利。

It's gonna promote changes in your skeletal muscle, potentially pushing them more towards type one fibers, whichever your distance runner is good.

一型纤维是耐力型的，主要靠有氧供能。

Type one fibers are aerobic.

还有一件事你别忽视：它能让你慢慢习惯跑步的感觉。

And, you know, one thing that you probably don't wanna overlook is that it helps you get used to running.

跑步本来就不容易。

Like, running is hard.

适应跑步这件事也很有挑战。

Getting used to running is hard.

当你跑轻松的里程时，其实是在帮你适应这种低强度训练带来的心理压力。

And when you're doing those easy miles, it's helping you adjust to the mental load and burden of doing easy miles.

我经常觉得，很多人忽略了在不同训练中发生的心理适应过程。

And I often think that there is people overlook the mental adaptation that's happening when you're doing different types of work.

所以别小看这一点。

So don't discount that.

这真的很重要。

Like, that is important.

这样当你跑六七英里的训练时，就会觉得，嗯，这我习惯了。

It makes it so that when you're doing a six, seven mile workout, you're like, okay.

我已经能应付这种节奏了。

I'm used to this.

我每天都在跑十英里。

I've been running 10 mile runs every day.

这还只是我平时训练量的六分之一。

This is only 60 of what I've been doing.

所以，这一点很重要。

So, you know, that's important.

好吧。

Alright.

接下来我聊聊马拉松配速。

I'm gonna talk about marathon pace.

它不完全贴合这里的话题，但确实是接下来最密集的训练方式。

It doesn't necessarily fit in here perfectly, but it is the next most intense type of training.

马拉松配速一般在最大摄氧量的80%到89%之间。

Marathon pace is generally going to fall at about 80 to 89% of your v o two max.

这个强度其实已经接近你的乳酸阈值了。

And this actually puts it in a range close to your lactate threshold.

有人说跑者能全程以乳酸阈值配速跑完马拉松，这我实在很难相信。

And some say that people can can maintain threshold pace for an entire marathon, which I just have a hard time believing.

但马拉松选手的生理构造真的很特别，像基普乔格这样的选手，他的乳酸阈值可能就和马拉松配速差不多。

But marathoners have really weird physiology, and so it is possible that, you know, Elliot Kipchoge's lactate threshold is about the same as his marathon pace.

这听起来很惊人，但他只跑两个小时而已。

It's just surprising, but he is only running for two hours.

所以坚持这个配速对他来说合理得多，要是你跑三四个小时甚至五个小时，那就难多了。

And so that makes it much more reasonable to maintain that than if you're trying to do it for three hours or four hours or five hours.

对吧？

Right?

对他来说，这几乎算是一场完全不同的比赛，因为比赛时间短，不需要依赖那些更纯粹的有氧代谢方式。

For him, it's almost a different race than it is for someone else who's gonna, because of the duration of the event, have to rely on metabolic processes that are much more aerobic in nature.

所以，我刚才说的80%到89%的最大摄氧量，其实我说错了。

So, again, 80 to 89% of your v o two max or I misstated that.

应该是74%到84%的最大摄氧量，以及80%到89%的最大心率——不过我还是想说，84%这个数值，确实落在大多数人乳酸阈值的范围内。

74 to 75 to 84% of your v o two max and 80 to 89% of your max heart rate, which still I will say that that 84% falls within the range of people's lactate thresholds.

我们稍后会谈到乳酸阈值，通常来说，对于没受过训练的人，阈值大概在83%左右，而高水平的可能达到90%，我见过最高的有92%，但一般都在88%上下。

Some we'll talk about threshold in a minute, but it usually falls between on the low end, 83% if you're untrained, on the high end, maybe up to nine I've seen it as high as 92, but typically around the 88.

马拉松配速挺有意思，因为它带来的生理收益并不一定比间歇训练或阈值训练更突出。

Marathon pace is interesting because it doesn't necessarily provide a physiological benefit above and beyond interval running or threshold running.

明白吗？

Okay?

你从马拉松配速训练中获得的大部分好处，其实通过其他方式也能得到。

Most of the benefits you get from marathon pace can be obtained somewhere else.

事实上，我觉得更准确的理解是，马拉松配速主要帮你适应并掌握这种配速的跑法。

In fact, I would say the best, kind of the best way to think about marathon pace is that it teaches you how to train and run at that pace.

我觉得心理上的好处特别大，因为它能让你在赛前有信心，知道自己确实能维持那个速度。

I think there's a huge mental benefit because it helps you gain confidence heading into a marathon that you know you can run a certain pace.

但你知道，从生理角度看，它和轻松跑或者其他训练的差别其实没那么大。

You But know, like, the physiological benefits aren't that different than if you were doing easy running or something else.

所以我认为，学会在马拉松中如何补充能量，这一点非常重要。

So I do think that there's a there's a major benefit of learning how to fuel while you're running a marathon.

现在有一些新的研究指出，你在跑步时必须练习补充能量。

There's some some more research now coming out that that shows that you need to practice fueling while you're while you're running.

当你持续摄入更多能量时，我最近看到的一篇论文提到，每小时90克大概是上限了，超过这个量，收益就不太明显了。但你也不能一下子就开始每小时摄入90克。

And that when you're constantly taking in more fuel, I think it's the most recent paper I saw is ninety grams per ninety grams per hour is kind of the the ceiling that anything beyond that, you don't you're not really getting much of a benefit, but you can't just start taking ninety grams per hour.

那样只会肚子疼、胀气，甚至可能拉裤子。

You'll just, like, have a stomachache, get bloated, and poop your pants.

所以，跑马拉松配速时，最好顺便练习补充能量，也练习喝水。

So, you know, it's good to run that marathon pace, practice fueling, practice practice drinking water.

再说一遍，我认为最大的好处其实是跑步经济性。

And, again, I think the biggest benefit is probably running economy.

我最近读了一篇关于跑步经济性的综述，里面提到，虽然不是大多数人，但普遍认为，想提高某个配速的表现，就得在那个配速下训练。

I was reading a review paper recently on running economy where they said that most people, not most people, but the general belief is that if you wanna get better at running at a pace, you need to run at that pace.

但我觉得，关键在于你以这个配速跑步时的心态和意图。

But this is where I think there's something to be said about the intent while you're running at that pace.

你可能有过这样的体验：跑一英里配速或者200米冲刺时，从绷紧身体、拼命摆臂、非常用力，到试着放松、动作更流畅，不把手臂高抬到耳朵旁边，而是稍微收一点，靠近腋下。

You've probably experienced this before where you're running mile pace or two hundreds, and you go from tightening up and and running very aggressively and driving your arm super aggressively to trying to run more relaxed and trying to be smoother and not necessarily getting your hand up to your ear when you're in the drive phase, but, you know, a little closer to maybe your armpit.

你更多是靠步幅前进，而不是像短跑那样猛踩地面。

And, you know, you're relying more on your stride length as opposed to stomping down into the ground for a sprint.

对吧？

Right?

这两种动作虽然速度一样，但耗氧量和神经激活模式都完全不同。

Those are two different movements even though you're running the same pace, and they have two different oxygen consumptions associated with them and two different neural patterns.

所以我建议，或者在指导时，我会鼓励大家别只盯着配速，更要关注自己是怎么跑这个配速的。

So I actually recommend or when I talk about coaching, I try to encourage people to not just focus on pace, but think about the way that they're running that pace.

我常给学员的一个提示是：想象一下，如果你在跑一英里配速，心里告诉自己，好吧。

So one cue that I give people is to visualize that you're actually you know, if you're running mile pace, say to yourself, alright.

我要感觉像在跑第一圈或第二圈，而不是第三圈或第四圈。

I should feel you know, I wanna feel like I'm on the first or second lap, not the third or fourth lap.

同样，如果你在跑200米，心想：好吧，我要用800米目标配速来跑。

And in the same way, if you're doing two hundreds and you're like, well, I'm gonna run these at goal 800 pace.

明白了。

Okay.

这当然不错。

That's great and all.

但如果你用跑400米的力度拼命摆臂，是不可能撑完800米的。

But if you're giving 400 level effort and you're driving your arms like it's a 400, you're not gonna be able to hold that for an 800.

我更希望看到有人以正确的节奏，平稳可控地跑出当前的800米配速，而不是为了追求400米的速度硬冲200米，毕竟目标是跑800米配速。

So I'd rather see someone run current 800 meter pace with the right intent, smooth and controlled, than trying to rip a 200 at 400 meter pace when the purpose is to run an 800 meter pace.

所以这又回到杰克说的那一点：你得清楚自己这次训练到底是为了什么。

So again, this goes back to Jack's point of like, you should know the purpose of the workout you're doing.

接下来我们会在播客里继续聊这个话题。

And we'll talk more about this throughout the podcast.

马拉松训练的目的，就是让你学会以马拉松配速去跑。

But so the purpose of marathon running is to teach you to run a marathon pace.

明白吗？

Okay?

一般来说，我建议单次训练中跑马拉松配速的总距离不要超过18英里。

And a general rule of thumb is that I would not recommend doing more than 18 miles of marathon pace in any given session.

我觉得跑这么多马拉松配速太夸张了，除非你是经验丰富的马拉松老手，否则我不建议超过这个量。

I think that's an insane amount of marathon pace, and I wouldn't recommend doing any more than that unless you're a seasoned veteran marathoner.

所以，通常的规则是取总训练量的20%和18英里中较小的那个。

So, again, usually, the rule is the lesser of 20% of your total volume.

如果你每周跑50英里，那马拉松配速就控制在10英里以内，最多别超过18英里。

So if you're doing 50 miles a week, then that'd be 10 miles at marathon pace or at at most 18 miles.

如果你每周跑100英里，马拉松配速最多也还是18英里。

So if you're doing a 100 miles a week, you can do up to 18 miles of marathon pace.

虽然20%算下来是20英里，但别超过18英里。

Even though 20% would be 20 miles of marathon pace.

两个数字里选小的那个。

You take the lesser of the two.

这就是马拉松配速。

So that's marathon pace.

这个配速比你10公里比赛配速每10公里慢大概三分钟。

And, this is about three minutes per 10 k slower than your 10 k race pace.

所以如果你的10公里配速，嗯，这也不是绝对准确的方法。

So if your 10 k race pace well, that's not a perfect way.

但如果你想估算马拉松配速，特别是那些跑过不少像样10公里比赛的跑者，可以拿你的10公里配速加每公里慢三分钟来估算。

But one way to estimate marathon pace for runners, you know, who finished some serious 10 k races is to estimate marathon pace as being about three minutes per 10 k slower than their 10 k race pace.

比如你10公里跑了33分钟，那你的马拉松配速大概就是36分钟。

So if you went and you ran thirty three minutes, then your 10 your marathon pace might be thirty six minutes.

对。

Yeah.

不管具体折算成什么速度，大概就是每公里5分40秒左右。

What so whatever pace that breaks down to, five forty something.

对吧？

Right?

所以这是一种根据你的10公里成绩来估算马拉松配速的方法，这两者其实关联性很强。

So that's like one way you can kind of estimate your marathon pace based on your your 10 k performance, which are very strongly correlated.

我手头有一些数据，显示10公里成绩和马拉松成绩之间的相关性，相关系数能达到0.8多，甚至接近0.9。

I have some data showing the relationships between 10 k performance and marathon performance, and it's the correlation value is up to, like, 0.8 something, 0.9.

所以两者关联性非常强，因为它们主要依赖同一种代谢过程——有氧代谢。

So very, very strongly correlated because they largely depend on the same metabolic process, which is aerobic metabolism.

明白了。

Okay.

接着说。

Moving on.

你有轻松跑、马拉松跑，还有乳酸阈值跑。

So you got easy run, you got marathon running, and then you have threshold running.

这一点我们之前已经聊得挺多了。

And this is the one we've talked about kind of quite a bit to this point.

乳酸阈值跑的强度就在你的乳酸阈值附近，也就是当你再提高一点强度，疲劳感就会非线性地急剧上升。

And so threshold running is gonna be an intensity at or around your lactate threshold, which is going to be the intensity whereby any progressive increase in intensity has a nonlinear increase in fatigue.

一旦超过乳酸阈值，强度每提高一点，疲劳都会呈指数级增长。

Any increase in intensity beyond your lactate threshold has a nonlinear or exponential increase in fatigue.

举个例子，如果你的乳酸阈值是每英里六分钟，那你跑五分五十秒的配速，再提速到五分四十秒，

In other words, going from running if your lactate threshold is six minutes per mile, and you go and you run, five fifty pace, and then you go and run five forty pace.

从每英里六分钟跑到五分五十秒感受到的疲劳，远不如从五分五十秒跑到五分四十秒那么强烈。

The fatigue you feel from six flat to five fifty will not feel as aggressive as the fatigue you will feel from five fifty to five forty.

虽然速度只快了十秒，但疲劳的增加却不是线性的。

Because even though the change in pace is only 10, it is nonlinear.

你现在的配速比乳酸阈值低了二十秒。

So you are twenty seconds below your lactate threshold.

这并不意味着你比之前多累了二十秒。

That doesn't mean you're you're twenty seconds more fatigued.

而是说你疲劳的程度增加了百分之二十。

It means or 20% more fatigued.

而是说你的疲劳是呈非线性、指数级上升的。

It means you're nonlinear, exponentially more fatigued.

对吧？

Right?

如果你看看任何临界功率的图表或数据，就能更清楚地理解这一点。

So if you look at any critical power graphs or data, you know, it kind of informs us a little bit more.

但你需要知道的是，你的阈值强度应该是‘吃力但能坚持’的。

But what you really need to know is that your threshold should be comfortably hard.

明白吗？

You know?

你可以这样理解你的阈值：当你处于这个强度时，如果有人问你，嘿，

A good way to think about your threshold is if you're do if you're doing it and you were asked, hey.

你能保持这个配速跑个三十到四十分钟吗？

Can you hold this for thirty or forty minutes?

如果答案是否定的，那你跑得太快了，得慢下来。

And if the answer is no, then you're running too fast and you need to slow down.

从生理层面来说，这指的是你产生乳酸和清除乳酸速率相同的那个强度。

And at a physiological level, again, it's the intensity at which you're producing and clearing lactate at the same rate.

不过我得稍微补充一下，因为严格来说，只要血液里的乳酸没有在你跑步的每一分钟里都持续上升，你就处于我们所说的平衡状态。

And I'll say that with a slight caveat because, technically, any intensity where you have lactate in the blood that's not, like, going up every single minute that you're running, you have what we call equilibrium.

换句话说，你产生和清除乳酸的速率是一样的。

In other words, you're accumulating and clearing it at the same rate.

关键在于，你身体在任何时刻都能耐受一定量的乳酸，疲劳其实是你强度太高的结果。

It's just that you're able to tolerate a certain amount of lactate at any given point in time and thus fatigue because of, your intensity.

举个例子，一个人乳酸水平是1.5毫摩尔，另一个是4毫摩尔，如果后者提速五秒，哪怕配速没变，乳酸也会开始堆积。

So if you think about somebody running one point five millimoles versus four millimoles, at four millimoles, if you have them run five seconds faster, all of a sudden, they're going to start accumulating lactate even if the pace doesn't change.

如果你让一个人维持在5毫摩尔的水平，尽量坚持久一点，最终他的乳酸会因为时间推移而上升，而不是因为加快了速度。

So if you have them running what would be five millimoles and you just have them try and hold that base as long as they can, eventually their lactate will start to rise with duration, not intensity.

但如果一个人跑在1.2毫摩尔的水平，这比他的乳酸阈值还慢，那他跑两小时都没问题。

But if you have somebody running at 1.2 millimoles, which is slower than their their lactate threshold, then they could run for two hours.

他的乳酸水平根本不会变化。

Their lactate's not gonna change.

明白吗？

Okay?

他不会出现明显的持续性疲劳。

They're not gonna develop progressive fatigue.

当然可能会有点累，但不会是那种显著的疲劳。

So well, they might, but it won't be a significant amount of fatigue.

所以当你在考虑乳酸阈值时，得把它看作是血液中你能耐受的乳酸量。

So when you're thinking about threshold, you have to think about it as the amount of lactating your blood that is tolerable.

对吧？

Right?

因为这其实是个动态过程。

Because it's a flux.

对吧？

Right?

关键在于你体内乳酸的生成速度和清除速度之间的平衡。

It's how much lactate you're making and how much you're clearing.

你能耐受的血液乳酸水平，其实和氢离子浓度、缓冲能力以及乳酸清除效率都紧密相关。

And so it's the amount of lactate that you can tolerate in your blood, which is associated with a certain amount of hydrogen ions and thus a certain amount of buffering and thus a certain amount of lactate clearance.

这些因素都是联动的。

Like, they all go together.

当乳酸水平更高，接近四毫摩尔的时候，你每秒钟都会积累相当数量的多余氢离子。

So when lactate is higher, when it's closer to four, you are you have a reasonable amount of excess hydrogens every single second.

每一秒，你体内都会多出四毫摩尔的多余氢离子。

Every single second, you've got four millimoles worth of excess hydrogens.

这些氢离子不一定直接来自乳酸，但它们和乳酸是紧密关联的。

Again, those hydrogens aren't coming from lactate necessarily, but they're they're linked with the lactate.

一旦达到五或六毫摩尔，氢离子的生成速度会快得多，而且会在体内堆积得更多。

And when you've got five millimoles or six millimoles, you're producing those hydrogens, you have they're produced at a much higher rate, and you have more of them sticking around.

所以你清除的速度赶不上产生的速度，这就是为什么只要持续超过四毫摩尔，乳酸、氢离子和疲劳感就会一点一点地累积。

And so, you know, you're not able to necessarily clear them as fast as you're producing them, which is why if for every second that you're running above four millimoles, you're slowly accumulating more lactate, slowly accumulating more hydrogen, slowly accumulating more fatigue.

低于四毫摩尔的时候，这种情况基本不会发生。

That doesn't really happen under four millimoles.

我老是提到四毫摩尔，因为这就是我们说的乳酸阈值，简称OBA。

And I keep referencing four millimoles because that is what we call the onset of blood lactate accumulation or OBA.

它大致代表了运动强度的临界点——一旦超过这个值，乳酸就会开始非线性甚至指数级地上升。

And so it's kind of like what people consider to be the general intensity where anything beyond four, you're starting to see, like, those nonlinear or exponential increases in lactate.

我得提一下，上周我在实验室测试了一个人，顺便感谢一下杰克。

One thing I will point out is that I tested somebody in the lab this past week, and shout out Jake.

他的乳酸值一飙升，高得简直是我见过最高的。

His his lactates, like, when they started to spike were much higher than I've ever seen before.

他的乳酸居然在5.5的时候就开始飙升了，比平常的4高出1.5，这太不寻常了。

His lactate started to spike at, like, 5.5, which is at 1.5 millimoles higher than it normally does, which is four.

但他一直维持在5的水平，持续了挺长时间。

But he was holding, like, five for quite a while.

为什么会这样，怎么发生的，生理上意味着什么，我也不太清楚。

Why that happens, how it happens, what it means physiologically, I'm not really sure.

他是800米跑的运动员，我想测一下他的最大速度，看看会发生什么。

He is an 800 runner, and so I'd like to measure his velomax to see kind of, like, what would happen.

不过这个发现确实让我挺惊讶的。

But, yeah, kind of a crazy observation for me.

他的峰值乳酸更是高得离谱。

And then his peak lactate was much, much higher.

我做VO2最大值测试的时候，峰值乳酸才7.6到7.7。

When I did my v o two max test, my peak lactate was only 7.6, 7.7.

他的数值最高升到了九左右，但我们的通气指标却非常接近。

His got up to like nine, but our our ventilation metrics were very similar.

所以，说实话，我想表达的就是这事儿挺复杂的。

So, yeah, it's it's complicated is the the point that I'm trying to make.

情况从来都不是一成不变的。

It's it's not always the same.

关于乳酸阈值训练，我之所以总提，是因为现在这玩意儿最火。

But the thing about threshold running, and I'm talking about it a lot because it's it's the sexiest thing on the market right now.

人人都想练，因为它能提升你的耐力。

It's all anybody wants to do, is that it is going to increase your endurance.

明白吗？

Okay?

它能让你在阈值强度下完成更多的工作量。

It's gonna increase the amount of work that you can do at your threshold.

所以这方法特别有效，尤其是对半马和全马，还能帮你提高维持乳酸阈值的速度。

So it is really helpful, particularly for the half, particularly for the full, and it will improve the pace at which you can sustain your lactate threshold at.

现在很多人觉得力量就是速度。

So I think a lot of people right now have the frame of mind that strength is speed.

但我们说跑步中的力量，指的是有氧耐力。

And when we say strength in running, we mean aerobic strength.

而乳酸阈值更快，传统上就被说成是‘更强’。

And having a faster lactate threshold would be traditionally described as having more, quote, unquote, strength.

所以现在大家都疯狂做乳酸阈值训练，每周跑十五到二十甚至二十五英里的阈值跑，因为他们在做双倍阈值训练，拼命把阈值推得又高又快。

And so everybody's slamming threshold runs right now up to fifteen, twenty, 25 miles a week of threshold because they're doing double threshold work, and, you know, they're just pushing that threshold really, really high, really fast.

但问题是，当你接近最大摄氧量时，再这么练下去，速度就不会再提升了，除非你开始做最大摄氧量训练。

The problem is at some point, you're gonna get close to your v o two max, too close to it, and it's not getting any faster until you do v o two max work.

所以你不能一整年只练阈值。

So you can't just do threshold all year.

就像你如果只练最大摄氧量，也会遇到瓶颈一样，只练阈值也会停步不前。

Like, it's not going you're going to plateau in the same way that if you just did v o two, you plateau.

你得把它们和其他训练结合起来才行。

You have to do it in conjunction with other stuff.

你的乳酸阈值心率，大概在最大心率的88%到92%之间。

And your threshold, again, is about 88 to 92% of your max heart rate.

假设你的最大心率是200，算起来很简单，那你的阈值心率大概就在190左右。

So if your max heart rate is let's just use 200 because it's easy math, then your threshold heart rate would be somewhere around one ninety.

明白了。

Okay.

我的最大心率大概是183。

My max heart rate's about one eighty three.

按这个算法，低188次每分钟？这不可能对吧。

So, you know, roughly eighteen eighteen beats per minute lower puts me at what, like one that can't be right.

这算术对不上。

That math doesn't add up.

也许我的最大心率比我想的要高。

My maybe my max heart rate's higher than I think it is.

我不太确定。

I don't know.

但我注意到一件事，就是你越训练有素，就越难把心率提升到乳酸阈值所在的那个区间。

But I will say one thing that I've observed is that your the more fit you get, the harder it is to get those, like, heart rates in that range for your lactate threshold.

比如我见过一些顶尖的马拉松选手，他们的阈值心率可能只有165左右，而最大心率却能达到200。

Like, when I see people that are very, very fit marathoners, their threshold heart rate might be, like, one sixty five, and their their max heart rate might be, like, 200.

这样的话，他们的乳酸阈值就落在了这个区间的低端。

And that would put them on the lower end of that scale.

对吧？

Right?

他们的乳酸阈值大概只占最大心率的83%左右。

They're they're in the 83% range for their their lactate threshold.

我觉得原因在于，心脏已经高度适应了，但骨骼肌的供氧能力还是有限，结果心脏的适应速度超过了肌肉的适应速度。

So I think the reason this happens is because the heart becomes very, very well adapted, but you still have limitations of the skeletal muscle and how well they can consume oxygen to where basically the the adaptation in the heart has outpaced adaptation in the muscle.

这可能跟你的血容量、散热能力，还有血液的分配方式都有关系。

And some of that is due to, like, how much volume of blood you have, might be your cooling capacity, how you're distributing the blood.

当然也可能有其他因素，但挺有意思的是，这两者本该紧密配合，可现实往往没那么同步。

I mean, it could be all sorts of things, but it is interesting because the two should be tightly coupled, and they're not always as coupled as I think they should be.

所以，这到底是局部血流调节的问题，还是心脏本身的原因，还真不好说。

So whether, you know, whether that's local control of blood flow, which I think it could be, or it's something in the heart, it's hard to say.

不用说，关于最大摄氧量，大概在85%到88%之间。

Needless to say, in terms of v o two max, it's about 85 to 88%.

不过我觉得，88%到92%才更准确。

Again, I think 88 to 92% is a little more accurate.

我平时观察到的大多数情况都是这个范围。

That's what I've typically seen in my lap from people.

但通常来说，这个强度是你能轻松维持20分钟，最多30分钟的水平。

But it it's it's usually gonna be an intensity that you can comfortably hold for twenty, maybe thirty minutes.

超过30分钟，就会开始觉得吃力，而这个强度差不多就是比赛日你能坚持一小时的配速。

Anything above 30, it starts to get uncomfortable, and it's about an intensity you can hold for about an hour on race day.

这样你就有个大致的概念了。

So that kinda gives you the frame of mind.

从实际角度来说，比如你跑10公里用了36分钟，那你可以这么想。

And so when you think about that from a practical perspective, you know, if you're thinking about the 10 k and let's say you run a thirty six minute 10 k.