#106: Running After 40: Lessons To Improve At Any Age, with Sean Lee

这次参加比赛，我觉得自己跟以前有点不一样，心里特别平静。

And I guess another thing that I was a little different this, I guess, this time around was when I went to race, I was so peaceful in my heart.

以前比赛，我总盯着时间目标，每个补给站都得按时到，得在X分钟内完成，诸如此类。

Other races, I had my time goal, each aid station, I got to hit that, start, you know, X amount of time, whatever.

这次我反而没那么强的期待，虽然也有时间目标，但那只是备选方案，甚至三选一的计划。

I don't know, some of this time I had, like, less expectation, and I didn't I mean, I had time goal, but it was like plan B or plan C time.

所以我上路的时候，心里特别踏实，家庭、孩子、婚姻，一切都很好，工作也顺心。

So when I went in, I was really peaceful, and I was me and my wife, my kids, you know, relationship wise, everything's in tune, great, work.

我没什么可担心的，就专心享受在山径上跑步的过程，纯粹地快乐着。

I had nothing to worry about anything else, and just me being out there in the trail, in the race, having a great time.

现在我才明白，这其实特别有道理。

I think for me that makes now I realize it makes a lot of sense.

我们参加比赛，或者任何一段旅程，背负的包袱实在太多了。

When we go out on a race or some sort of a journey, we have a lot of baggages in the bag.

总在担心：房贷、车贷、工作、自己的健康、家人的健康，诸如此类。

We worry about things like, oh, man, my payments, mortgage payment, car payments, my job, my health, someone else's health, whatever.

所以我们总会担心各种事，有时出门跑步就是为了暂时忘掉这些烦恼。

So we worry about things and we go away to forget those things sometimes.

但如果你生活中本来就很平衡，那参加比赛就成了一种额外的奖励，能让你更享受过程，结果往往也会更好。

But if you don't have that, everything in life is in balance, then going on out, doing a race or something is another reward gift so you get to enjoy more and I think you can end up resulting better.

对。

Mhmm.

你这么说真有意思，就是带着少一点时间目标的心态去跑步，完全根据当天的状态和自己的体能来跑。

It's fascinating you say that though, like going into a race with like less time goal expectations with just running for the like to whatever fitness level you have and whatever that the day gives you.

我经常看到有人这样。

And I've often seen that with people.

压力小了，表现反而更好。

It's less pressure and a better result.

确实如此。

Oh, yeah.

没错。

Yeah.

是的。

Yeah.

我花了十年时间，是的。

It took me ten years Yeah.

才真正把这一点落实到位。

To really apply that.

对。

Yeah.

有意思。

Interesting.

有时候有人会问我，四个月或六个月后该设定什么样的完赛目标时间？

This is where sometimes I have people asking, what finished goal time should I go for in four months or in six months?

我的建议是，让你的体能自然发展，顺其自然。

And it's like, let your fitness do what it does in the coming period.

哪怕先粗略估算一下，练练相应的配速，熟悉一下比赛节奏是什么感觉。

Make a rough estimation even and train some of those paces and become familiar with race pace or become familiar with what it's like.

但后来，我想起我最早做的一期播客里请过的妮基。

But eventually, like, I think it was Nicki who I had on one of the very first podcasts.

是的。

Mhmm.

她是个两个孩子的妈妈。

And she was a mother of two.

她跟我讲得很具体，她从不设时间目标，但大概提前六周，她就会看看自己现在的体能状况如何。

And she told me very specific, she doesn't set a time goal, but then about six weeks out, she just looks at where am I at fitness wise?

对。

Mhmm.

然后根据情况，适当调整一下速度训练或者其他一些计划。

From there, she makes some adjustments to, like, speed work or or some of these modifications.

我觉得这种方式特别好，真的能减轻不少压力。

But I thought that was a wonderful way of doing it and it just takes away some of that pressure really.

是的。

Yeah.

而且在比赛当天，你也要根据实际情况随时调整。

And also you wanna make the adjustments on a race day, during the race.

因为你知道，很多时候一到起跑线，人就特别兴奋。

Because, you know, sometimes you feel like, I mean, a lot of times when you go on a race at the starting line, you're all pumped up.

总觉得今天状态特别好。

It's like, I think I'm I'm feeling it today.

觉得自己一定能跑出好成绩。

I think I can do really well.

结果一使劲儿，到了马拉松二十英里左右，就后悔了：早知道开头该慢点。

And then you push, and then if it is a marathon, like mile 20, you're like, oh man, I should have slowed in

开头该慢点，对吧？

that in the beginning, right?

谁都有过这种经历。

We all have the experience.

所以关键是要有这种自律，控制好前半程的节奏。我们总说负分割，就是开头放慢一点，留点力气，最后才能冲得有力。

Having that, I guess, discipline, being able to control your, like at first half, we always talk about negative split, you want to run slower at the beginning to have, you know, like more strength to run a strong finish at the end.

除非你真的去尝试并实践，否则很难真正落实，因为你总担心万一后面没力气了，得留点余地，我们总是这样，我以前也这样。

Unless and until you actually try and apply it, it's hard to really put into practice because you know, you're afraid that, oh, what if I don't have any more, you know, I need to bank some time, and we always do that, I did that too.

但这次比赛，我确实故意放慢了速度。

But this race, yeah, I was actually pushing myself to run slower.

我就想，好吧，别冲太快。

And I was like, okay, let's not go fast.

我其实跑不快，但至少别冲太快。

I couldn't run faster, but let's not go fast.

你知道的，比赛真正开始是在后面。

You know, race doesn't start till later.

我不断提醒自己，马拉松真正开始是在哪一英里？20英里吧？

I keep reminding myself, in marathon, we always talk about marathon starts what, mile 20?

20英里。

20.

对。

Yeah.

对吧？

Yeah, right?

前面的路程都只是热身而已。

Rest is just a long warm up.

没错。

Exactly.

可真正能在二十英里里保持热身节奏的人有多少呢？

But how many people do actually warm up during 20 miles?

他们一上来就拼命冲，结果最后一英里彻底崩了。

They try to go fast as they can and then last one mile, their pace goes like.

对吧？

Right?

是啊。

Yeah.

我觉得这适用于很多距离的比赛。

I think it applies to many distances.

从五公里开始，一直到终点，确实如此。

Oh, From five k all the way Exactly.

到终点也是这样。

To Exactly.

超马也是一样。

Ultras as well.

对。

Yeah.

你刚才说得特别对。

You want you made a great point.

你得清楚自己跑五公里、十公里、半马、全马这些距离时，舒适的配速是多少。

You need to know, I need to know what my pace is, what I'm comfortable running 10 ks, five ks, half marathon, full marathon, whatever decisions you're running.

首先，你得了解自己的配速。

First of you have to know your pace.

比赛当天，如果状态不好，可能就得稍微放慢一点；如果状态不错，当然也可以适当提速，不过最好还是结合心率来判断。

And then on a race day, if you're not feeling it, maybe you need to feel notched down a little bit, or if you're feeling a little better, you can comfortable, of course, you need to check your heart rate, whatever.

而这些监测系统能帮你判断是该加速还是减速。

And then with those monitoring system helps you to either go faster or lower.

我还想多聊聊力量训练和柔韧性，特别是针对四十岁、五十岁、六十岁及以上的跑者。

I do want to talk a little bit more about strength training, mobility, like in particular for runners forty, fifty, 60 and beyond.

你提到跑步，有时候是越野跑。

So you're mentioning running, sometimes trail running.

我知道你偶尔也会去徒步，还会游泳。

I know you do some hiking from time to time, the swimming.

那其他运动呢？比如攀岩？

What about anything else like climbing?

你好像还提到过骑自行车？

You mentioned I think even cycling?

先说骑自行车吧。

Well, started from cycling.

我以前是练自行车的，之前也简单聊过。

I do have a cycling background and talked about a little bit.

我以前参加过铁人三项，所以也练过山地自行车和公路骑行。

I did triathlon, so I did mountain biking, cycling.

所以我喜欢把各种运动搭配着来，跑步有时候不会无聊，但就是觉得生活少了点别的，就换点新鲜的。

So I try to mix things together because running sometimes you get not bored, but you feel like, oh, I need something else in my life, so you bring in a different thing.

至于力量训练，我家附近有一处楼梯。

And strength workout, near my house, there's stairs.

那地方叫希尔克雷斯特。

It's called Hillcrest.

其实就是公园里的一段阶梯。

It's basically stairs in a park.

每当我需要练练腿力，就直接去那儿跑上跑下。

So when I need to when I feel like I need to work out my legs, I just hit there.

有时候我会穿上负重背心，加16磅、20磅，或者10磅，看当天能扛多少。

And sometimes I bring my weight vest, put in either 16 pound, 20 pound, or 10 pound, whatever I can put it in there.

我就上下反复跑，同时记得多喝水。

I just go up and down, making sure I get hydrated.

你再多说说负重行军的事吧。

Tell me more about the rucking.

所以重量要从轻的开始。

So weight fast.

因为确实如此。

Because Mhmm.

我听过不少人分享过不同的体验。

I've I've heard different people having different experiences with it.

对于从来没试过的人，或者想试试看的人，你建议怎么入手呢？

For anyone listening who has zero experience with it or for someone who wants to experiment with it, tell me how would you go about it?

刚开始做这个，你有什么建议？

What advice do you have for people starting out with that?

如果你想用负重背心，最好先从轻的开始。

If you wanna try with the weight vest, definitely you wanna start with something light.

因为很多时候，不管是跑步、比赛，还是徒步探险，你都得背着东西走。

Because many times when you go out either running, race, or even hiking, adventures, most likely you have to carry something on your back.

那你觉得多少算轻呢？

So what would you consider light?

我觉得就多带点水吧。

I would say like extra water.

你可以选那种带水袋的背心，多带一瓶或两瓶水。

So you want to carry either hydration vest with extra water, one bottle extra water, or two bottles.

这样身上会多一点负担，等你慢慢适应了。

So obviously, you'll be carrying a little bit more, and once you get comfortable.

我自己买过那种负重背心，里面是装沙子的。

Myself, I purchased those weight vests, and those got little sand weight in it.

别一上来就拼命加重，不然容易受伤，也享受不了。

So instead of going all out, that's probably a good chance that you're gonna get injured or you're not gonna really enjoy it.

我建议先从几块砖头开始，前后放好，保持平衡。

So I'll start off with maybe a couple blocks, front and back, balancing it.

那这是什么意思？

So that is what?

十磅？

10 pounds?

是八磅吗？

Is it eight

五磅，我

pounds, five I

我觉得大概再加两到四磅就够了。

would say probably like additional about two to four pounds.

好的。

Okay.

对，你就是这样开始的。

Yeah, you're starting up like that.

等你适应了，确认关节没问题，背部、脚踝、膝盖都不疼，再慢慢增加重量。

And once you get feel comfortable and making sure your joints are okay, you have no pain in your back, no ankle, no knee issues, then you can add a little bit more.

而且这还跟你的跑步距离有关。

And also, it has to do with your distance.

你别跑太多或者走太远，有时候做得太过反而对身体不好。

You don't want to be running so much or going too far, because sometimes if you do too much, again, it's not good for you either.

所以你得一直留意自己的状态，看看这到底是帮了你还是把你累垮了。

So you want to kind of keep monitoring how you feel, you know, whether it's really helping you or killing you.

这事儿挺有意思，有时候你穿上背心，要是重一点，比如十五磅或二十磅，刚穿上会觉得这根本不是事儿。

It's an interesting one because sometimes when you put on a vest and let's say it's a little bit heavier, 15 pounds or 20 pounds, When you first put it on, you think like, oh, this is totally doable.

但跑了几英里后，哦，真不是那么回事了。

But when you're a few miles in Oh, yeah.

尤其是爬坡的时候，很多人低估了这种负担日积月累的影响。

Or when you go up a hill in particular, people underestimate how much of an impact that makes over time.

对。

Yeah.

没错。

Yeah.

我有时候也看到有人穿著背心参加比赛，比如马拉松。

I also sometimes see people doing races, whether it's a marathon with a vest Mhmm.

还有人背着背包跑更长的距离，却没怎么专门练过，结果突然发现自己背着五公斤、十磅甚至更重的装备跑步，完全改变了步态和跑步的感觉。

And a pack or even longer distances, but they haven't necessarily trained that much with it realizing that, hey, all of a sudden I'm running with a pack that is five kilos or 10 pounds or however much and it totally changes that gait, it changes the way that that run feels.

所以我觉得，得清楚知道这对你跑步的影响。

And so I think just being aware of how it impacts your running Yeah.

这一点真的很重要。

It's it's it's an important one there.

所以你准备参赛时，不仅要练速度，还得练该带些什么东西。

So when you prepare for a race, you wanna train yourself not only in terms of speed, but what you want to carry.

比如我去巴黎跑马拉松，发现大家都背着背包或者 hydration 背心在跑。

For example, I went to Paris and run a Paris marathon and realized everyone's carrying their backpacks or their hydration vest on a marathon.

我当时还挺纳闷，为什么呢？

I was wondering why.

后来才知道，那场马拉松根本不发能量胶。

It turned out that race, the marathon didn't give away no gel.

他们只提供方糖块。

They actually had the cubics of sugar.

真的吗？

Really?

对啊，马拉松比赛里就是这样。

Yeah, in a marathon, right?

我当时想，天哪，我根本没打算跑，结果还是跑完了。

I was like, oh my god, I mean, I wasn't planning to run it, so I ended up running it.

所以我得弄点能量胶。

So I needed some gel.

你猜我怎么做的？

Guess what I did?

藏在短裤里。

Your shorts.

我还在地上到处找能量胶呢。

I I was I was searching for the gels on the floor.

哇。

Wow.

你知道吗，有人吃东西的时候，钱就这儿那儿地掉。

Because you know, people try to eat and they drop money here and there.

对吧？

Right?

这可真够拼的。

That's hardcore.

是的。

Yeah.

所以大家都在跑。

So people were running.

我不想被卡在中间，所以一找到钱，我就赶紧踢到路边，因为那时候路上没

I didn't wanna get stuck in the middle, so what I did was, as soon as I found one, I kicked it to the side side of the street, because when there's no

跑步的人，对吧，他们就

runners, right, then they

然后捡起来，像这样我一共捡了两三回。

And picked it so I had, like, two, three jobs like that.

这方法真有创意啊，老兄。

That's a creative way of doing it, man.

对。

Yeah.

关键是，如果你想背着包或者负重跑步，那肯定得提前训练适应。

The point is, you know, if you wanna run a race with a bag or some weight on it, yeah, definitely you wanna prepare and train with it.

或者稍微加重一点，但别太重，这样比赛那天你才会觉得轻松。

Or a little bit heavier, maybe not too much, so that on a race day you'll be comfortable.

我觉得这不仅对身体好，心理上也会更踏实，知道自己早有准备。

I think that's only physically good, but also mentally, you know that you're prepared.

所以真到那天，我就想，行了，这事儿我干过。

So when it comes, I was like, okay.

我以前就练过。

I've done this before.

我觉得负重徒步是个不错的办法，哪怕只是平时爬山时加点重量，也能让徒步更有挑战性。

I think the rucking is a nice way to add in some weights even just on hikes, right, to make hikes a little bit more challenging.

是的。

Yeah.

比如你附近有条徒步路线，坡度没那么陡，或者你想加点难度，甚至只是遛狗、带孩子出门散步，都可以背上点负重，顺便练一练。

Like, if you have a hike in your area, maybe it's not as steep or maybe you're you're looking for a slightly additional challenge or maybe even if you're walking your dogs or you're going out with your kids or whatever, just being able to put on some additional weights and train with that.

是的。

Yeah.

这是一种低冲击、却能稳步增强力量的方式。

It's a low impact, but still gradual way of adding some strength.

当然了，没错。

Oh, definitely, yeah.

那

What

灵活性呢？

about mobility?

你有做这方面的训练吗？

You do anything there?

我有在做，但这是我需要加强的地方。

I did, but that's something that I need to work on.

我不是完美的人，所以这事儿我还得继续努力。你知道的，我最近在YouTube上看了一些广告，但真的很难。

I'm not a perfect human being, so that's something that I need to work on and you know, I've been going through some ads on YouTube, but it's so hard.

真的很难。

It's so hard.

我都55岁了。

I mean, I'm a 55 year old guy.

身体不像以前那么灵活了。

My body is not turning as it used to be.

接下来我打算多花点时间在柔韧性训练上，这样能跑得更久，也更享受运动的乐趣。

That's actually my next project that I want to be able to spend more time in mobility workout so that I can run a little longer and have more fun.

是的。

Yeah.

再想想，那些温和的动作、慢慢适应的过程，说到底，我们每个人的时间都有限。

Think once again, some of the gentle movements and easing into some of it, it's just once again, we have X amount of time available.

是的，没错。

Yeah, yeah.

然后我们往往会倾向于做那些真正喜欢的或者熟悉的事情。

And then we tend to gravitate towards the things we truly enjoy doing or we're familiar with.

对，有时候我们会把其他一些事情推到一边，比如力量训练或者灵活性练习。

Yeah, you're And sometimes we push out some of these other things, whether that's strength or mobility or

是的，我现在才明白，这些才是最重要的，这样才能让跑步走得更远。

Yeah, I come to realize those are the actually the most important thing so that we can have a longevity in running.

是的。

Yeah.

所以，过了十年我才意识到，这些才是我需要多花时间去做的。

So, again, you know, after ten years, I realized, oh, those are the things I need to spend more time Mhmm.

得多关注这些。

More attention to it.

是的。

Yeah.

这些年我知道你一直参与当地的韩国跑团，或者跟不少跑友一起跑过，还指导过很多人。

So you have, over the years I know you're part of the Korean running clubs in in your area or, like, you have ran with several different other runners that you have helped guide over the years.

对于刚开始跑步、想提升成绩、增加跑量，或者希望跑得更规律的朋友，你有什么高层次的建议吗？

What are some high level recommendations that you have for people kind of getting into running, wanting to either improve their times, wanting to improve their distance, wanting to be a bit more consistent?

对。

Mhmm.

你有什么建议吗？

Do you have any advice

那里？

there?

当然，我的建议是跑慢一点，跑少一点，试着从中找到乐趣。

For sure, my recommendation would be run slower, run less, and try to find fun in it.

你知道的，别太执着于你的目标，比如配速。

You know, it's not don't don't be so caught up with your goal, speed.

你知道，别人可能会凑过来说，哦，你准备好跑全程马拉松了，来吧，随便怎么都行。

You know, people are gonna come around and say, Oh, you're ready to run a full marathon, you know, let's go, whatever.

但我觉得应该放慢速度。

But I would say no, try to slow down.

你想想，盖高楼得先把地基打牢，这样才能稳稳当当地建得高，对吧？

You know, when you build a tall building, you have to spend more time building the foundation so that you'll be stable and raise tall buildings, right?

但我看到很多人在基础训练上花的时间太少，不管是力量训练、柔韧性练习，还是心率控制。

But I see a lot of people spend less time building the foundation, whether that's a strength workout, mobility workout, or heart rate training.

我觉得这三方面都得兼顾。

I think there's a of all of the above.

所以别总盯着目标，想着跑得快、跑得远。

So spend less time focusing on your goals and running fast, running longer.

多花点时间打好基础，享受过程，也要和生活保持平衡。

Spend more time building the base and enjoy it and try to balance it with your life.

因为就算你跑得再快，如果生活一团糟，那又有什么意义呢？

Because again, even if you run fast, if your life is falling apart, what good is that?

而且你之前也提到过，比如你上一场比赛时，感觉生活各方面都挺顺的，压力小，跑起来自然就轻松了。

Well, and you were even saying earlier, right, like with one of your last races, it felt like the rest of your life was in a good place, and it felt like you can run with ease because you had less stress out of your daily life.

当然了。

Oh, for sure.

这也让训练和比赛日的调整变得更容易了。

And that made some of the adaptations in training and and in race day easier there too.

没错。

So Yeah.

想象一下，你去训练，老婆却总是对你发脾气。

Imagine, you know, you go on a training, your wife is always angry at you.

你跑完回来，还得接着练，但要是刚下班回家，老婆就说：‘哎呀，你终于回来了。’

You can come back and you went run again, you train again, you know, versus, oh, honey, oh, you came from work.

我是说，跑步这件事。

I mean, running.

明白了。

Okay.

很好。

Great.

你训练得怎么样？

How was your training?

然后你就觉得舒服多了，心里也踏实，觉得这回是做对了。

And, you know, then you feel much comfortable, and you feel like, oh, I'm doing this right.

而且他肯定也明白，你需要靠跑步来保持最佳状态，没错。

Plus he probably knows that you need the running to be the best Oh, yeah.

对。

Yeah.

对。

Yeah.

对。

Yeah.

你之前提到一个挺有意思的观点，就是减少跑步量。

So you said an interesting thing earlier, and that was running less.

为什么减少跑步量呢？

Why running less?

跑得少的意思不是不跑。

Running less meaning not don't run.

别跑超过你能力范围的距离。

Don't run more than what you're capable of.

你能跑，不代表这就是你的极限。

And just because you're able to run, that doesn't mean that's your capability.

我说的是速度和距离。

I'm talking about speed and distance.

很多人跑得又快又久，远远超出了身体能承受的范围，却根本没意识到这对身体有多大的伤害。

People run so much faster than they should and so much longer than they should because they can't, not realizing how negatively affecting their body.

所以，真正适应这些强度需要很长时间——这方面你才是专家。

So it takes a long time for actually, you're the expert here.

韧带和关节要花更长时间才能适应这样的速度。

It takes longer time for your ligaments and joint to get ready to adapt to those kind of speed.

肌肉增长得很快，所以你很快就能跑得快。

Muscles gets built up really quick, so you can run fast.

但你的韧带和其他部位需要更长时间才能跟上。

But then it takes longer for your ligaments and other parts to catch up.

如果你不给它们这个适应的过程，迟早会出问题。

But if you don't let that happen, you're going run into an issue.

我有几个朋友，以为自己刀枪不入，比赛后还用八分钟一公里的速度当恢复跑。

I have a bunch of friends who thought they were invincible, running eight minute pace for their recovery after the race.

结果现在一年都跑不了，因为受伤了。

And then now they can't run a whole year because they are injured.

所以我讲的‘少跑’，不是不跑，而是跑得比你能力所及的要少一点。

So what I mean by run less is not don't run, meaning run less than your capabilities.

你得清楚自己的配速和真实水平。

So you have to know your pace and your ability.

是的。

Yeah.

对。

Yeah.

我觉得另一个有趣的地方是，刚重新开始跑步、刚开始跑步，或者从伤病中恢复过来的时候，跑步的感觉，和坚持跑了一两个月之后完全不一样。

I think one other part that's interesting is how your runs feel when you're just getting back into running or when you're starting running or when you come back from an injury or whatever versus how it feels after one month or two months of consistent running.

确实会有天壤之别。

It can be completely different too.

对。

Yeah.

没错。

Yeah.

昨天我跟一个人聊了聊，他一辈子都没跑过步，后来才开始跑。

Yesterday, I had a conversation with someone who didn't run his whole life and then started running.

他一开始几乎是拿跑步来折磨自己，出去就拼命硬撑。

And he almost did it as a way of torturing himself or, like, going out there and just putting himself through the ringer.

但大概一个月后，他就从讨厌跑步变成了慢慢喜欢上它，现在简直爱上了。

But it took him about a month and then he went from hating running to actually finding a way to like running and now he loves running.

对。

Yeah.

是的

Yeah.

这个过程你得先熬过那个最难的阶段。

And it's this transition, you almost have to get over the hump.

我和泰勒·克尼布聊过，他也说过类似的话：刚开始跑步的头几周，你可能真觉得没意思。

And my conversation with Taylor Knibb, he said a similar thing where he's like, if you're just getting into running the first several weeks, you might not enjoy it.

如果我

If I take

我停跑两周，再回来的时候，头一天、头一周甚至第一个月，都不一定喜欢跑步。

a two week break from running, I don't, I might not love it the first day or week or month back.

得花点时间，感觉才会慢慢好起来。

Like it takes some time to feel better again.

所以如果你一辈子没跑过，四十、五十甚至六十岁才开始，跟停跑两周相比，停了几年的话，可能需要更久才能适应，但还是给它个机会吧。

So if you've never run-in your life and you're 40 or 50 or 60 years old, like a two week break compared to however many year long break, like it, it might take some more time, but give it a chance.

那你有什么建议，能帮人熬过这个难关？

So what advice do you have for people to get over that hump?

首先，你最好不要一个人跑。

First of all, I guess you don't wanna run by yourself.

最好找朋友、家人或者配偶一起，慢慢开始跑起来。

Probably try to hook up with your buddies or family members, with your spouses, start running a little bit.

如果你想听点什么，比如播客或音乐，那也会有帮助。

And, well, if you wanna listen to something, podcasts or music or if you want listen to something else, yeah, it'll help you as well.

别跑太快，很多人讨厌跑步就是因为这个。

Don't run too fast because a lot of people are hating it.

人们不喜欢跑步，是因为喘得厉害，感觉特别吃力。

People don't like running because they're huffing and puffing and it's hard.

别把自己搞得太累。

Don't make it hard.

要轻松一点。

Make it easy.

就去跑，如果觉得吃力，那就先走一走。

Just go run and if it's hard, start walking.

然后如果你喘过气来了，就可以再慢慢跑起来，别跑太快。

And then if you're, you know, you can catch up your breath and you can start running again a little bit, don't run too fast.

昨晚我和一个朋友吃晚饭，他说他去练CrossFit了。

Last night, had dinner with a friend who said he joined CrossFit.

他现在特别沮丧。

He's now really upset.

但他其实特别喜欢CrossFit。

He loves CrossFit.

他都五十岁了。

And he's a 50 year old guy.

他现在像是重新找到了生活的动力，越来越投入。

He is now, like, starting to train kind of second wind in life and getting really into it.

他还说，是啊。

And he was saying, yeah.

我参加第一次训练的时候，他们讲了很多各种挑战。

I went to one of my first sessions and they talked about all sorts of challenges.

其中一件事是做一百个俯卧撑。

And one of the things was like doing 100 push ups.

他说他当时连十个都做不了。

And he's like, he could do less than 10.

他觉得这太吓人了。

And he was like, this is so intimidating.

我完全没法想象他是怎么做到的。

I can't even wrap my head around any of this.

但随着时间推移，他慢慢开始说，好吧。

But slowly but surely over time, he started doing like, alright.

先做五个俯卧撑。

Let's do five push ups.

过一会儿，再做五个。

And then a little bit later, do five push ups again.

对。

Yeah.

然后时间一长，身体就自然形成了肌肉记忆。

And then like, just a muscle memory over time.

我觉得跑步也是这样，慢慢就会越来越适应。

And I think this applies to running that you become more comfortable over time.

力量训练也是如此。

This applies to strength training.

很多其他事情也都是这个道理。

This applies to many of these different things.

我们只需要先迈出第一步。

We just have to start somewhere.

对。

Yeah.

如果觉得太难，就把它拆成更小的步骤。

And if it's too hard, just break it down to a smaller step.

哪怕小到只做一个支撑俯卧撑也好。

Small Even if that is doing one supported push up.

对

Mhmm.

然后再做一次。

And then doing another again.

时间久了，就会变得轻松些。

And and over time it becomes easier.

是的。

And yeah.

我总是对身体的潜力感到惊叹。

I'm just I'm constantly amazed by the body.

对

Yeah.

它有多强的适应能力。

And how adaptable it is.

没错。

Yes.

当你坚持训练时，即使受伤了，会觉得之前练的一切都白费了，但其实恢复起来比你想象的快多了。

It's very when you train consistently, you get injured, you feel like, oh, I lost all this fitness, but you would be surprised how it comes back again.

你只需要按部就班地来。

You just gotta go through the process.

是的。

Yeah.

去年十月打篮球时跟腱断裂，到了四月我就跑去波士顿跑马拉松了。

Had an injury of rupturing my Achilles from playing basketball October, and I was back in April running a marathon in Boston.

报名费我都交了。

I already paid for it.

票都买好了。

I bought the tickets.

我怎么可能不去呢。

I couldn't not go.

所以我只专注于自己能做的事情。

So what I did was just focusing on what I could do.

我没怎么练速度，也没跑过长距离，就是好好锻炼腿部，做点力量训练，尽我所能做到最好。

Not so much of a speed workout, I had zero speed workout, no long run, but just worked on my leg, little bit of strength workout, the best what I can do.

没错，关键是要了解自己的身体，明白它能承受多少。

Yes, again, it's understanding your body, what it could do.

我想给所有想跑得更远的人一个建议：别太在意距离。

And my suggestion for everybody who wants to run a little bit longer, don't worry about the distance.

可以从不到一英里、甚至半英里开始。

Start from maybe less than a mile, half mile.

有时候别人以为我总是跑这么长、这么疯狂的距离，其实不是。

In myself, sometimes people think that I run always like this long, crazy distance.

不是的。

No.

平时工作日，我上班前会去同事的跑道跑个三到四英里，配速大概两分钟一公里，轻松跑三十分钟左右，就图个开心。

Like on the weekdays, before I go to work, I go to maybe colleague's track, and maybe three miles, four miles, maybe like two minute pace, thirty minute pace comfortably, just enjoying my run.

跑步不一定要天天逼自己练、练、练。

It doesn't have to be always like, train, train, train, train.

不是的。

No.

对。

Yeah.

这其实挺有意思的。

Even it's interesting.

有时候我早上只有二十分钟的时间。

Like, sometimes I have twenty minutes in the morning.

哪怕只有二十分钟，也能收获很多快乐。

And at twenty minutes, it's still you get a lot of joy out

真的。

of it.

是啊。

Yeah.

没错。

Yeah.

是的。

Yeah.

我最近送女儿去上学。

I recently dropped off my daughter for school.

她现在上七年级，已经自己骑自行车上学了。

She's now in seventh grade, so she's she's now riding a bike to school.

一开始我陪她骑车，后来我就一直骑下去了，现在也骑车去上班。

And the first few times I rode the bike with her and then I just keep riding and I now ride my bike to work.

对。

Mhmm.

我从欧洲来，本来就习惯到处骑车，但后来不知不觉又变成了美国式的生活——开车去哪儿都开车。

And coming from Europe, I'm so familiar biking everywhere, but I've been standard Americanized freaking driving everywhere again.

对吧？

Right?

现在我又开始骑车上班了，单程五英里，大概八公里，来回就是十英里左右。

And so now here I am riding my bike to work, and it's five miles eight k and then five miles back or something like that.

这样不知不觉就多出了十五到二十分钟的锻炼，特别开心。

It's it's a very joyful way of just getting another fifteen, twenty minute exercise in here without even thinking it's exercise.

其实就是选一个：要么少坐五分钟车，要么骑上自行车。

It's just like, you either sit in the car for five minutes less or you sit on your bike.

我觉得整天保持活动很重要，你之前也提到，运动常常被当成事后才想的事，但我觉得你工作本身就已经挺活跃的了。

And so I think the constant movement throughout the day, because you even talked earlier about the mobility being a bit of an afterthought, but I feel very often like, you have a pretty active job.

你平时站的时间挺多的。

You're on your feet quite a bit.

你本来就一直在动。

You're moving already.

但很多听我们聊天的人，可能整天都坐在办公桌前。

But many of us even listening are probably sitting behind a desk quite a bit.

所以我觉得，只要能想办法在一天里多动一动，都是好事。

And so I think anything you can do to keep bringing in movement throughout the day.

欧洲人在这方面做得好多了，亚洲人也是，走路去各种地方，骑自行车什么的。

The Europeans are much better at that and even the Asians who walk into different places and and taking the taking the bike or whatnot.

但确实，我们能多做一些这样的动作就更好了。

But, yeah, the more we can do some of the movements.

对我来说，最爱上的一种动作是

For me, one of the biggest movements that I absolutely love

对。

Mhmm.

比如劳伦斯·范林根，他经常提到那个‘激发器’动作。

Like Lawrence van Lingen, he often talks about the awesomizer.

对。

Mhmm.

我发现这真是个特别好的打开髋部的方式。

And I just noticed, like, it's a really nice way to open your hips.

哦，我知道。

Oh, I know.

我知道你说的是哪个。

I know what you're Yeah.

你在一个拉伸动作里，就能同时拉伸到小腿、跟腱、臀部、腘绳肌，所有这些部位。

You you even stretch your calf, your Achilles, like your your your glutes, like the the hamstrings, like all of these different things in one mobility exercise.

我经常只要有一分钟空闲，哪怕是在煮咖啡、接水或者做别的事，也会顺手做这个动作。

Quite often, if I'm if I have, like, one minute time, I would just do that exercise even when it's making coffee or grabbing a water or whatever.

如果你能把这种活动融入一整天的生活中，那真是个不错的方法。

It's that mobility if you can tie that in throughout the day, that's a nice way

没错。

of Yeah.

一定要做到。

Getting sure.

我们常常忽略这些事的重要性，总觉得不做也过得去。

Many times we forget how important those things are because we couldn't get by it.

但等到年纪大了，身体迟早会跟你算总账。

But then, you know, at the end of the day, it'll catch up to us when we get older.

我们年纪越大，跑得也不会更快，这是事实。

That's, you know, none of us are running any faster because we're getting older.

所以我的意思是，我们需要学会更聪明地跑步。

So my point was we need to learn how to run smarter.

对。

Yeah.

没错。

Yeah.

我很想听听你的看法。

I would love to hear from you.

你经历过最艰难的一次比赛是什么？又有哪些比赛让你特别难忘、兴奋？

What was one of your most challenging race day experiences, and what was one of your most memorable, exciting race day experiences?

你可能需要想一会儿，但我真的很想多聊聊这些，因为这两类经历里都有值得学习的地方。

Like, it might take you a little bit to think about it, but I would love to talk about those a little bit more because I think there's lessons in both.

你有没有哪次比赛特别糟糕，现在还能想起来？

So do you have, like, a low low in a race that you can think about?

要说比赛中的低谷，大概就是我刚开始跑步的时候吧，那时候根本没做好准备。

Well, I guess the low low part of the race would be beginning of my running, I guess, not a career, but whatever, I wasn't really prepared.

所以比赛进行到一半的时候，我就在心里骂自己，要是再跑一次就真是傻了。

So I say in the middle of the race, telling myself, I'm stupid if I do this again.

对啊，根本没意思。

Yeah, because it's not fun.

要是没做好准备就去参赛，天又热，又要爬坡，腿还抽筋，各种倒霉事全凑一块儿了。

If you're not prepared going on a race, it's hot outside, climbing, my legs cramping, and, you know, all the worst bad things happening.

于是我不断提醒自己：天啊，绝对不能再干这种事了。

So I keep telling myself, Oh man, I'm not going to do this again.

真是疯了，太傻了。

It's crazy, crazy, stupid.

可一旦冲过终点线，立马就开始想：唉，我刚才要是能做得更好就好了。

And then once you cross the finish line, they go like, Oh man, I could have done this better.

你是不是又在琢磨着下一场该报哪个比赛了？

You're looking for another way to sign up, right?

所以说到比赛中的高光时刻，没错，我也确实有过这种时候，心里直骂自己傻。

So I think being up in my race, yeah, I had those moments where I said, I'm stupid.

我干嘛要这么做？

Why am I doing this?

你知道，我花钱来参加，本来打算再也不来了。

You know, I'm paying for this, and I'm not gonna come back to this.

但一旦真正投入比赛，我就预料到会有低谷。

But once I start really enjoying the race, I expect those lows.

就算跌到低点，我也没那么在意，因为早有心理准备。

Even So if it hit low, it doesn't bother me as much because you expect that.

我知道康妮说过这个，因为她早就料到会有这种时刻。

I know Connie talked about that because she's expecting those low moments.

我可没这么想过。

I don't expect that.

我不希望有这种时刻，但真发生了，也不觉得意外。

I don't want those moments, but when it happens, it's not a big surprise.

所以你多少能应付过去。

So you can kind of, I guess, deal with it.

但我最自豪的时刻，应该是上一场赛跑的最后二十英里。

But my highest, I guess, point would be, yeah, last race, running the last 20 miles.

这简直不可思议。

This is crazy.

我从来没想过自己能完成这样的成绩。

I never thought I was able to do that.

从装备、营养、补水、电解质，到鞋子、额外的头巾、头带，所有细节都得配合到位，还有我的配速控制。

But everything has to come together from the equipment points, nutrition, hydration, electrolyte, shoes, extra bandana, extra head, everything has to come all together, and my pace management.

我比赛开始时故意放慢了节奏，这才撑到了最后二十英里，连我自己都没想到能跑得这么稳。

And that's another great point that I slowed it down at the beginning of my race that I was able to run last 20 miles, and I was shocked that I could run like the last 20 miles.

这种经验肯定能用在马拉松、五公里，或者任何其他赛程上。

I'm I'm sure it's gonna be applied to a marathon or five k's or whatever.

很多人比赛完感觉不爽，就是因为最后冲刺没力气。

A lot of times people experience they they have a bad taste on their race because their finishing is not strong.

对。

Mhmm.

明白吗？

Alright?

但如果你能反过来，最后阶段发力冲刺，每场比赛都会变得特别难忘。

But if you can flip that and it can have a strong finish, every race is gonna be really super memorable.

确实如此。

It really is.

我觉得，当你到终点前还有余力加速，或者至少保持速度而别人开始减速时，那种感觉特别提气。

I think when you have energy left to give a push towards the end or at least maintain pace while other people slow down, that just gives you energy.

没错。

Oh, yeah.

因为你能够超越其他人。

Because you're able to pass people

而且就是这样。

and like Yeah.

你一个接一个地甩开所有跑者。

You're dropping all the runners.

我当时就想，哎呀，好像这对我没什么影响似的。

I was like, oh, as if I you know, it's not affecting me.

上坡的时候。

It's going uphill.

对。

Yeah.

他们速度慢下来了。

They're slowing down.

下坡的时候更夸张。

And downhill, even crazier.

下坡我直接冲下去。

Downhill, I'm running.

他们根本跑不起来。

They can't run.

那你没事吧？

Then are you alright?

然后一下子就炸了。

And then just kaboom.

是的。

Yeah.

完全没错。

Totally.

是的。

Yeah.

完全没错。

Totally.

我很好奇想听听你的看法，这些年你有没有发现什么跑步装备特别有用？

One thing I'm interested to hear from you is is there any running gear that you have found helpful over the years?

很多人特别看重跑鞋。

Like, I think a lot of people put emphasis on shoes.

对。

Mhmm.

但其实还有很多其他小装备能让你的跑步体验更舒服、更愉快。

But there's a variety of different things that come into play that can help make your running experience better, more enjoyable.

你这些年在装备方面都发现了哪些有用的东西？

Tell me a little bit more about what have you learned over the years gear wise.

因为对很多人来说，这些东西实在太多了，容易让人不知所措。

Because there's sometimes people that it's so overwhelming.

市面上的跑步装备种类实在太多了。

There's so many different things out there.

各种宣传也铺天盖地。

There's so much hype.

很多品牌都在推各种新花样。

A lot of the companies are marketing different things.

但对你来说，哪些才是真正管用的？

But what has worked for you?

说到平衡性，天啊，从鞋子、短裤、内层、上衣到帽子，我能说一大堆。但如果只能选一样，我一定会选轻便腰带。因为我知道很多跑者晚上跑步会戴头灯，但那东西总晃来晃去，特别影响视线，尤其是跑山路的时候。

Well, equilibrium wise, wow, there's so much things I I could talk about from the shoes, shorts, baseliners, shirts, hat, but if I were to pick only one, I'll pick the light belt because I know a lot of runners running with the headlamp, but that doesn't it kinda washes off all the death of the rock, especially when you run nighttime.

如果你是在徒步，那可能还行。

I guess if you're hiking, it might be all right.

但要是晚上跑步，你得尽量看得清楚，尤其是下坡的时候，免得被绊倒摔跤。

But if you're running at night, you wanna create you wanna be able to see as much as possible, especially downhill because you don't want to be tripping and falling.

你懂的，一旦踢到石头，不但会摔倒，腿还容易抽筋。

You know, we all experience when you kick rock, not only you're falling, but also you start cramping, too.

所以得想办法避免这些情况。

So you want to prevent all that.

对我来说，自从朋友送了我这个照明腰带，变化简直天差地别，那位朋友是马蒂亚斯先生。

For me, yeah, it was night and day change when I had my the light belt was given by a friend of mine, Mr.

他几年前去世了，是AC圈子里的重要人物。

Than Mathias, who passed away a few years ago, and he was a big part of the AC community.

他的女儿丹尼斯后来把这盏灯送给了我。

And his daughter, Denise, actually, she sent me the light.

每次我戴着这盏灯跑步，就好像他陪着我一起跑一样。

So whenever I'm running the race with the light, it's like me running with him.

所以它给我一种

So it gives me

特别的感觉。

Something special.

非常特别的感觉。

Something very special.

我确实会同时用灯带和头灯，这样视野更开阔，也能更好分辨小石块和路上的其他障碍，更容易避开。

And yes, I do use both, the light belt and the headlamp, so it creates bigger, I guess, you know, you can see better visibility and also it creates more depth on the small rocks and whatever you see on the trail so that you can kinda go over it.

你这么说挺有意思的。

This is interesting you're saying that

因为我确实遇到过好几次。

because I've had a few times.

对。

Yes.

每次想到跑步时摔倒，我就觉得——我既跑山地也跑公路，但摔跤通常都是在山路上。

It's when we're thinking about falling on a run, like, I do trail running and road running, and typically when I fall, it would be on a trail.

是的。

Yes.

我倒不是经常摔，但也在路上摔过几次。

It's not that I fall that frequent, but I've had a few falls on the road as well.

对。

Mhmm.

那些时候往往是在晚上，光线不好，看不清地形的立体感。

And the few times it has been, it has often been at night with not seeing good depth of field.

没错。

Yeah.

确实如此。

Yeah.

我有戴头灯，但并没有那种腰带式的照明设备。

And so I'm I'm someone who has a headlamp, but I don't necessarily have that belt thing over there.

不过我跟好些用那种装备的人一起跑过。

But I've ran with several people who do.

没错，你说得完全对。

And yes, you're totally right.

这确实会改变你的看法。

It does change your perspective.

那你再多说说吧。

So tell me more.

你用的是哪个牌子？

Like what brand do you use?

具体是哪款型号？

What model do you use?

我就是挺好奇的，因为现在夏天快结束了，秋天要来了。

Like, I'm just curious to hear because right now we're at the end of summer going into fall.

白天越来越短了。

The days are starting to come shorter again.

我觉得一个好的头灯对跑步帮助真的很大，尤其是对普通跑者来说。

I think a proper headlamp can really make a difference in your running, especially for recreational runners too.

好的。

Okay.

我用的是一个叫Ultraspire的品牌。

I'm using brand called ultraspire.

我觉得是600流明左右。

I think it's 600 lumen.

具体型号我不清楚，是朋友送我的。

I don't know exact model because it was given by a friend.

他们换了款新的，我另一个跑长距离的朋友也特别喜欢这个牌子。

They came up with something different and I do have other friend who runs longer distance and he loves using that brand.

我的建议是，你干脆买一个试试看。

Again, my suggestion would be, you go buy one, try it.

不一定非得选我用的这个牌子。

It doesn't have to be the brand that I'm using.

但你真得在腰带上花点心思。

But you want to definitely invest it in the belt.

而且你戴着它

And you wear

它能扣紧，可以当腰带系着，或者扣在短裤上

it, it clicks around, you wear it as a belt or you click it on your shorts

它会围绕你的腰部固定，侧面还有一个小口袋，可以放备用电池。

It'll or click around your waist and it has a small pocket on the side so you can carry extra batteries.

是的，我确实会戴头灯，同时也带一个备用的。

And yes, I do, again, I wear my headlamp as well as a backup.

万一需要换电池，或者出了什么状况，反正备一个备用灯总是有必要的。

So in case when I need to change batteries or something happens, you know, you wanna have an extra backup lamp anyway.

所以我两个都会用。

So I use both of them.

对。

Yep.

这样很好。

That's good.

然后是营养方面，你刚才提到了两种。

And then nutrition, you mentioned both.

对。

Yes.

在长距离跑步时，你比较喜欢用能量胶。

For the longer distances, you enjoy gels.

你用的是哪几种能量胶？

Which which gels?

你之前说过有好几个不同品牌在用。

Like, you have mentioned there's several different brands that you're using.

我就是想听听你的看法。

I'm just curious to hear.

关于能量胶，我记得我用的是Precision的，特别是90那种大包装的，这样能自己控制每次吃多少。

On the gels, if I remember correctly, I have precision gels, especially I like the 90, the big one, so you can kind of control how much you want to take it in.

另外我还买过Molden的，那种含咖啡因的。

And then also purchased Moldens, one with the caffeine.

还有一种里面加了奇亚籽的。

And other one with the chia seed on it.

我忘了那个牌子叫什么了。

I forgot the name of the brand.

我还买了SIS。

And also, I also bought SIS.

是叫SIS吗？

Is it called SIS?

对吧？

Right?

是的。

Yeah.

就是SIS。

The SIS.

对。

Yeah.

SIS。

SIS.

他们出了个新产品。

They had this new new thing.

味道我不太喜欢，但觉得营养还不错，就硬着头皮吃下去了。

I didn't really like the taste, but then I believe there's good enough nutrition in there, so I kinda suck it up and ate it.

好在能换着吃，感觉还行，但我真没法想象天天吃同一个口味。

But because I was able to rotate it, you know, it wasn't too bad, but I can't imagine, you know, eating the same flavor.

要是老吃一个味儿，我肯定就放弃了。

Like, again and again, then, yeah, I would probably drop.

没错。

There you go.

那电解质呢？

What about electrolytes?

电解质我用的是Press On家的盐丸，那家公司叫Press On。我觉得其他牌子也差不多，但怎么吃更重要——每个人出汗排盐的情况都不一样，对吧？

Electrolytes, I'm using those salt pill by Press On, a company called Press On, and I believe they are almost a similar, all different brand, but how you take it is more important, you know, everybody takes in different everybody sweats their salt a little different, right?

我一开始每小时吃一粒。

So I start with the one pill per hour.

天气越热、出汗越多，我就加到两粒。

And then when it gets hotter, when I'm sweating a little more, I bump it up to two.

要是感觉有点要抽筋了，我就再多吃点，吃得更勤一些。

And when I feel like I am about to cramp a little bit here and there, then of course I put a little bit more and more often.

大概每三十分钟吃两粒吧。

So maybe like thirty minutes, two pills.

到了晚上，我会减下来，毕竟也不能吃太多。

And then during nighttime, I bring it down as well because you don't want to take it too much as well.

除此之外，我还会搭配电解质饮料一起喝。

And on top of that, I mix with the electrolyte drinks.

所以我同时吃药片和喝饮料，因为比赛那天天气热，谁也不知道自己会出多少汗。

So I'm putting both pills and the drinks because, you know, on a race day, a hot day, you don't know what you're running into, you know how much you're sweating out either.

再说，市面上品牌那么多，最重要的还是你得真正在吃。

Again, you know, there are so many brands out there, I think the most important thing is you actually taking it.

是的

Yeah.

品牌其实没那么重要，我知道LMNT不错，市面上选择很多，但你得先试试看。

And not so much of what brand you're taking it because I know there's LMNT's are good, there are so many different brands, but you want to try out first.

最后，味道你也得喜欢才行。

And at the end of the day, you have to like the taste too.

完全同意。

Oh, 100%.

从性价比来说，还得有效果，毕竟不能花太多冤枉钱。

And then, know, the money wise, it has to be effective as well because you don't wanna spend tons of money going in there.

对。

Yeah.

价格确实会慢慢上去。

It starts getting expensive.

哦，没错。

Oh, yeah.