跑步者40岁后速度变慢的迷人原因

欢迎收听《The Planted Runner》。

Welcome to The Planted Runner.

我是克莱尔·巴塞利克教练。

I'm Coach Claire Bartholic.

当你开始爱上跑步时，跑得更快会让人兴奋不已。

When you start falling in love with running, it is a thrill to get faster.

但如果你是在中年才开始跑步，你可能会觉得你不仅在追赶手腕上的时钟，也在追赶你的生物钟。

But if you started running midlife, you might feel like you're not just chasing the clock on your wrist, but your biological clock as well.

不幸的是，我们的身体终将衰退，很多跑者自然而然地认为自己的个人纪录时代已经过去了。

It's an unfortunate fact that our bodies will at some point decline, plenty of runners automatically assume their days of personal records are behind them.

然而，每个年龄组、每个距离的世界纪录仍在不断被打破。

Yet world records in every age group across every distance keep getting broken.

如今最优秀的资深跑者并没有放慢脚步。

The best masters runners today aren't slowing down.

他们反而跑得更快了。

They're getting faster.

我不是要告诉你，世界上跑得最快的70岁老人能打败跑得最快的30岁年轻人，但如今的老年跑者确实比以往任何时候都更健康、更快。

I'm not here to tell you that the world's fastest 70 year old is going to beat the world's fastest 30 year old, but today's masters runners are fitter and faster than ever before.

那这怎么可能呢？

So how is that possible?

是不是那些顶尖的老年跑者找到了跑步的青春之泉？

Have elite older runners found the running fountain of youth?

我们一起来揭晓答案。

Let's find out.

欢迎收听《The Planted Runner》，我是教练克莱尔·巴索利克，我的使命是帮助你通过科学训练和植物性营养，提升你的跑步表现、心态和生活质量。

Welcome to The Planted Runner, I'm Coach Claire Bartholic, and my mission is to help you improve your running, your mindset and your life with science backed training and plant based nutrition.

今天，我们来探讨如何无论年龄多大，都能变得更健康、更快。

Today, we're exploring how you can get fitter and faster no matter what your age.

你将了解衰老的传统迹象，如何延缓衰老带来的速度下降，以及一些你可能没考虑到的、影响你速度的因素。

You'll learn the traditional signs of aging, how to slow down the slowdown, and a few factors you might not even be considering that affect your speed.

如果你是一位40岁以上的跑者，或者你打算将来成为跑者，这期节目就是为你准备的。

If you're a runner over 40 or if you plan to be someday, this episode is for you.

当然，跑步进步很大一部分跟年龄甚至体能训练都没关系。

Of course, a big part of getting better at running has nothing to do with your age or even your physical training.

心理层面占了很大比重。

The mental side is a huge component.

所以，我专门为你准备了一个东西。

That's why I've made something just for you.

叫做“状态重置”，现在就可以免费获取。

It's called the Readiness Reset, and you can get it for free right now.

这是一个七分钟的音频，结合了引导式想象和认知训练，专门训练你在跑步艰难时所需的反应。

It's a seven minute audio that combines guided visualization with cognitive conditioning designed to train the exact response you need when running gets hard.

稍后我会在节目中详细讲，但如果你想现在就免费获取，就去 theplantedrunner.com/reset。

I'll talk more about it later on in the show, but if you'd like to get access to it for free right now, head to theplantedrunner.com/reset.

就是 theplantedrunner.com/reset。

That's theplantedrunner.com/reset.

别忘了听到最后，还有一节“心理力量一分钟”等着你。

Don't forget to stay tuned all the way to the end of the episode for another Mental Strength Minute.

在六十秒或更短的时间内强化你的心态。

Fortify your mind in sixty seconds or less.

每当有跑者来找我指导或定制计划时，我都会问他们遇到的困难。

Any time a runner comes to me for coaching or a custom plan, I ask them about their struggles.

我现在想给你读几个例子。

I'd like to read you a few right now.

阿曼达说：我因为年龄而纠结。

Amanda said, I struggle thinking because of my age.

我就是跑不快了。

I just can't run fast anymore.

阿米特写道：我觉得自己太老了，跑不快了。

Amit wrote, I'm feeling too old to be fast.

佩吉说：我经常拿现在的自己和以前跑步的样子比较，这让我很纠结。

And Peggy said, I struggle a lot comparing myself to how I used to run.

我的个人最好成绩都是很久以前的了，现在的高强度训练往往还没有以前轻松跑快。

All my PRs are so old now, and my hard workouts are often not any faster than my easy runs used to be.

这让我很心疼。

This breaks my heart.

这里面有一部分是我们文化中根深蒂固的年龄歧视。

Part of what's going on here is our culture's ingrained ageism.

就是那种认为我们只是因为变老就会变得虚弱、变慢、价值降低的想法。

The idea that we become weaker, slower and less valuable simply because we get older.

我们一直被告诉说我们会慢下来，于是我们就真的慢下来了。

We've been told we will slow down, and so we do.

当然，年龄确实会影响你的训练、恢复和表现。

Of course, age is a factor in how you train, recover and perform.

但并不是说一旦你到了40岁、50岁、60岁，或者你心里认定的那个“老”的年龄，速度就一定会断崖式下降。

But it's not a given fact that speed falls off a cliff once you hit 40 or 50 or 60 or whatever age you've decided counts as old.

我也不会骗你。

And I'm not going to lie to you either.

从增长到衰退的转变，实际上在你三十多岁时就开始发生了，如果你允许它发生的话——而“如果你允许”这一点，就是关键所在。

The shift between growth and decline actually starts happening in your thirties if you let it and that if you let it is the key.

研究表明，我们以为很多因年龄增长而出现的体能下降，其实是因为缺乏活动，而不是年龄本身。

Research shows that much of the age related fitness loss we assume comes from getting older is actually from an activity, not the age itself.

如果你一天中最大的活动量就是从办公椅挪到驾驶座，再到沙发，再到床上，那么你会更快地出现各种衰老迹象。

If the most activity you get all day is moving from your desk chair to the driver's seat, to the couch, to your bed, you'll see a far more rapid onset of every sign of aging.

如果你想一辈子都保持活力，现在就要坚持活动。

If you want to stay active for life, keep being active now.

如果你现在不活跃，那就开始吧。

If you're not active now, start.

那我们说的衰老迹象具体有哪些呢？

So what are the signs of aging we're talking about?

让我来盘点一下那些开始出现的糟糕变化。

Let me go over all the terrible things that start to happen.

然后我们再看看怎么减缓这个过程，甚至逆转它。

Then we'll look at how to slow the process down and even reverse it.

随着年龄增长，你的心跳会变慢，这意味着它无法像以前那样高效地把氧气输送到肌肉，导致疲劳和呼吸加重。

As you age, your heart beats slower, which means it can't deliver oxygen to your muscles quite as efficiently, leading to fatigue and heavier breathing.

你会失去柔韧性，肌腱弹性下降，关节的活动范围也会变小。

You lose flexibility, your tendons lose elasticity, and your joint range of motion can shorten.

比如，你的髋关节伸展幅度就不会像以前那么大了。

So your hip extension, for example, won't naturally be as wide anymore.

你会失去肌肉量。

You lose muscle mass.

如果你不加以控制，这从三十岁就开始了，而且最先出现在腿部。

This begins in your thirties if you let it and it starts in your legs.

你的骨密度会下降。

You lose bone density.

骨密度在30岁左右达到峰值，之后，随着骨骼生长减缓，骨质流失会加速。

Bone density peaks at around age 30, and after that, bone loss speeds up as bone growth declines.

骨骼脆弱更容易骨折，也无法提供快速奔跑所需的结构支撑。

Weak bones break more easily and don't provide the structure you need to run fast.

你会发胖。

You gain weight.

随着肌肉量的减少，你的总能量需求也会下降，如果你还像以前那样吃，就很容易长胖。

As you lose muscle mass, your total energy requirement shrinks, which can lead to fat gain if you keep eating the way you always have.

不过，这里有个关键点。

Here's what's important, though.

体重增加并不直接与年龄增长或激素变化挂钩。

The weight gain isn't directly tied to aging or hormonal shifts.

真正的原因是，失去体能带来的代谢变化，因为要恢复体能变得越来越难了。

It's the metabolic changes that come from losing fitness because gaining it back gets harder to do.

而且恢复和愈合的速度也会变慢。

And recovery and healing slow down.

运动后，身体修复受损组织的速度不再那么快了。

Your body isn't quite as quick to repair damaged tissue after workouts.

你可能会感觉更酸痛，也可能发现需要速度的时候就是提不起来。

You might feel more soreness and you might find you just can't access your speed when you need it.

但这并不意味着你失去了速度。

That doesn't mean you've lost the speed.

这说明你还没恢复好，所以没法按以前的节奏跑得快。

It means you've not recovered enough to run fast on the schedule you used to keep.

这些变化，只要你活得够久，多多少少都会出现。

All of these changes will show up to some degree if you live long enough.

但所有这些，其实已经在三十多岁甚至二十多岁的久坐人群身上发生了。

But every single one of them is already happening to sedentary people in their 30s, even their 20s.

不运动和乱吃，比真正的衰老更让你老得快。

Inactivity and poor eating will age you far faster than actual aging ever could.

不过，我这话可能有点多余了。

But of course, I'm preaching to the choir here.

你听这个节目，肯定是个跑者。

You are a runner if you're listening to this.

就算你很想保持状态，也开始感觉到年龄带来的变化了。

And despite your best intentions, you're starting to feel your age.

那你还能跑得更快吗？

So will you ever get faster?

我马上就会讲到这个问题。

I'll get into that right after this.

如果今天的节目让你感同身受，我想告诉你一个能帮到你的东西，下次你的配速不如预期时可以用。

If today's episode hits home, I want to tell you about something that can help the next time your splits don't match your expectations.

它叫做“状态重置”，而且是完全免费的。

It's called the Readiness Reset and it's completely free.

这是一个七分钟的音频，结合了引导式想象和认知训练，专门训练你在跑步变得艰难时所需要的反应。

It's a seven minute audio that combines guided visualization with cognitive conditioning designed to train the exact response you need when running gets hard.

不是事后，而是在事情发生的那一刻。

Not after the fact, in the moment while it's happening.

在节奏跑前、长跑前、比赛日站上起跑线之前，都可以用。

Use it before a tempo run, before a long run, before you toe the line on race day.

而最关键的是这一点。

And here's the part that matters most.

你用得越多，这个反应就会变得越自动。

The more you use it, the more automatic the response becomes.

这不是关于动力的问题。

It's not about motivation.

而是关于重复和神经可塑性。

It's about repetition and neuroplasticity.

我们在节目中经常讨论这些，而且它在你最需要的时候——当你配速下降，大脑开始编故事解释这一切时——正好派上用场。

We talk about those a lot on this show, and it's applied to the exact moment you need it most when your pay slips and your brain starts telling you a story about what that means.

现在就去 theplantedrunner.com/reset 获取吧。

Go get it right now at theplantedrunner.com/reset.

网址是 theplantedrunner.com/reset，完全免费。

That's theplantedrunner.com/reset, and it's completely free.

今年夏天，当高温最考验你的时候，就用它。

Use it this summer when the heat is testing you the most.

欢迎回到 The Planted Runner。

Welcome back to The Planted Runner.

我是 Coach Claire Bartholic。

I'm Coach Claire Bartholic.

过了60岁或70岁，真的还能变得更强、更快吗？

Is it really possible to get stronger and faster past 60 or 70?

答案是肯定的，而且非常肯定，但有几个前提条件。

The answer is a resounding yes with a few asterisks.

更快和更强是相对的概念。

Faster and stronger are relative terms.

如果你一辈子都在刻苦训练，追求力量和速度，那么你很可能在生理巅峰期达到绝对的最高水平。

If you trained hard to be strong and fast your whole life, you'll likely hit your absolute peak somewhere in your biological prime.

好消息是，随着年龄增长，和你一样健康的人会越来越少。

The good news is that as you age, the pool of people as fit as you shrinks.

所以，相对于你的同龄人来说，你会处于顶尖水平。

So relative to your age group, you're going to be near the top.

你可能不在乎和别人比较。

You might not care about comparing yourself to other people.

说实话，和过去的自己比较，同样可能是个陷阱。

And honestly, comparing yourself to your past self can be just as much of a trap.

你已经不是二十年前的你了。

You are not you twenty years ago.

那是另一个人，用那个标准要求自己，就像追逐陌生人的数字一样不公平。

That was a different person, and holding yourself to that standard is just as unfair as chasing a stranger's numbers.

但正是在人生的这个阶段，和同龄人比较才能真正激励你。

But this is exactly the phase of life where comparing yourself to your biological peers can genuinely motivate you.

你现在有经验和体能，完全可以在同龄人中做到最好。

You have the experience and the fitness to be best in class right now.

只是你不能像过去那样训练了，这个我后面会讲到。

You just can't train like past you did, and I'll get to that.

也许你是在年纪稍大时才爱上跑步，并且很享受这段新篇章。

Maybe you found running later in life and you're loving this new chapter.

继续坚持下去。

Keep going.

只要训练聪明且持之以恒，无论你从多大年纪开始，都能显著变得更快、更强。

With smart, consistent training, you can get remarkably faster and stronger no matter what age you started at.

在我分享针对大师级运动员的最佳训练建议之前，我们得先弄清楚你是哪种类型的跑者，因为建议并不是对每个人都一样的。

Before I get into my best training tips for masters athletes, we need to know what kind of runner you are because the advice isn't the same for everyone.

这跟天赋或速度无关。

This isn't about talent or speed.

这关乎渴望和投入。

This is about desire and dedication.

所以，我们来聊聊几种不同类型的跑者。

So let's talk about a few different kinds of runners.

第一类是生活方式跑者。

The first group is the lifestyle runner.

你跑步是为了健康和健身，但不一定追求比赛，也不会围绕训练来安排生活。

You run for health and fitness, but you're not necessarily chasing races or organizing your life around training.

你喜欢跑步带来的感觉，但你的生活里还有其他很多活跃的爱好，你也不介意错过一次跑步，去骑个车或者去滑个粉雪。

You love how running makes you feel, but your life is full of other active pursuits, too, and you don't mind skipping a run to go for a bike ride or a powder day.

中间的是跑步爱好者。

In the middle is the running enthusiast.

你热爱跑步，胜过其他任何运动。

You love running above every other sport.

你跑步不只是为了保持健康。

You're not just running to be fit.

你跑步是为了建立自信和社群，也是为了发现自己的潜力。

You're running to build confidence and community and to find out what you're capable of.

你们大多数人喜欢带着真正的目标去比赛和训练。

Most of you love racing and training with real purpose.

然后还有那些狂热的粉丝。

And then there are the rabid stans.

如果你不知道这个词，stan就是超级粉丝，有时甚至有点痴迷。

If you don't know the term, a stan is a super fan, sometimes a borderline obsessive one.

高水平跑步不仅仅是你做的事情，而是你身份的一部分。

Running at the highest level isn't just something you do, it's something you are.

你从克服艰难挑战中获得真正的满足感，无法想象没有它的生活。

You get real satisfaction from conquering hard challenges, and you can't imagine your life without it.

别人可能会说你是跑步上瘾，你也不介意。

Others might call you a runaholic, and you don't mind.

如果我对这三类人都给同样的建议，那对你就不公平了。

I'd be doing you a disservice if I gave the same blanket advice to all three groups.

虽然有些重叠，但我会指出哪些地方需要注意。

There is some overlap, but I'll point out where that matters.

现在我们回到如何延缓衰老这个话题。

Now let's get back to slowing down those signs of aging.

有氧跑步是任何年龄对心脏最好的运动之一，只要你的速度慢到呼吸几乎和走路一样轻松。

Aerobic running is one of the best things you can do for your heart at any age, as long as you're going slow enough to breathe almost as easily as you would walking.

如果你多年来一直监测心率，你会发现随着年龄增长，平均心率会下降。

If you've been tracking your heart rate for years, you'll likely see your average drop as you age.

把那个“220减去年龄”的最大心率公式扔掉吧。

Go ahead and throw away that old two twenty minuteus your age max heart rate formula.

那是给普通大众的通用建议，不适合你。

That is generic advice for the general population, not for you.

接下来是柔韧性。

Next up is flexibility.

作为跑者，我们真正需要柔韧性的地方其实只有四个。

As runners, we really only need real flexibility in four places.

胸椎、髋部伸展、脚踝屈曲，还有大脚趾，用来提供有力的蹬地。

The thoracic spine, the hip as it extends, the ankle as it flexes, and the big toe for a strong push off.

我们当然希望全身活动自如，但不需要全身都被动拉伸、过度柔软。

We want to move well everywhere, but we don't need passive, elongated flexibility all over the body.

我们真正需要的是灵活性。

What we really need is mobility.

灵活性指的是在关节活动范围内不受限制地移动。

Mobility means moving without restriction through your range of motion.

比如肩膀能带动手臂完全向后摆动。

So your shoulders can swing your arms all the way back.

髋部能让步幅打开，脚踝能让膝盖在下蹲时超过脚尖。

Your hips let your stride open up and your ankles let your knees track past your toes in a squat.

对于以跑步为生活方式的人来说，每周几次，每次十分钟就足够了。

Ten minutes a couple of times a week is plenty for the lifestyle runner.

狂热的跑者可以每天花几分钟进行锻炼。

Rabid stands can work in a few minutes every day.

接下来我们聊聊肌肉和骨骼流失，因为解决方案是重叠的。

Now let's talk muscle and bone loss together since the solution overlaps.

答案就是举重。

The answer is lifting weights.

以跑步为生活方式的人应该每周举重两次。

Lifestyle runners should lift heavy twice a week.

跑步爱好者应该增加一个专门的腿部训练日。

Running enthusiasts should add a dedicated leg day.

狂热的跑者可能不需要额外的一天，但你会想举更重的重量，或者把最艰苦的力量训练和最艰苦的长跑日安排在一起。

Rabid stands probably don't need another day, but you'll want to lift heavier longer or pair your hardest strength work with your hardest long run days.

但如果饮食不足，所有这些力量训练都白费了。

But none of that strength work matters if you're under eating.

蛋白质对肌肉生长至关重要，如果摄入不足，身体就会从现有的肌肉中提取。

Protein is essential for building muscle and if you're not getting enough, your body will pull from what you already have.

这也是我们随着年龄增长肌肉流失的部分原因。

This is part of why we lose muscle as we age.

我们对蛋白质的吸收效率降低了。

We're less efficient at processing protein.

我们摄入不够，力量训练也不够，所以留不住已经练出来的肌肉。

We don't eat enough of it and we don't strength train enough to hold on to what we've built.

对于生活方式跑者来说，按标准推荐每日摄入量吃蛋白质就够了，大约每公斤体重一克，适用于40岁以上的成年人。

Lifestyle runners can likely get by on the standard recommended daily allowance for protein, about a gram per kilogram of body weight for adults 40.

比如一个150磅的人，大约需要68克。

For one hundred and fifty pound person, that's roughly sixty eight grams.

狂热的跑者应该更接近每公斤1.7克，也就是大约115克，而跑步爱好者则介于两者之间。

Rabid stands should push closer to 1.7 grams per kilogram or about 115 grams, and running enthusiasts land somewhere in between.

如果你想达到这些数字，又不想摄入过多碳水和脂肪，补充剂会有帮助，即使你不是完全吃素。

If you're trying to hit those numbers without overloading on carbs and fat, supplementing can help even if you're not fully plant based.

我知道让年纪大一点的跑者多吃点，这话不一定好听，因为很多人觉得年纪大了长胖是难免的。

I know telling older runners to eat more doesn't always land well because a lot of us assume fat gain is just inevitable with age.

其实不是这样。

It's not.

只有当你消耗的比吃的少时才会长胖，但这并不意味着答案就是多动少吃。

Fat gain only happens when you burn less than you eat, but that does not mean the answer is simply moving more and eating less.

随着年龄增长，我们的新陈代谢效率会降低，身体本能地倾向于储存脂肪。

Our metabolism gets less efficient as we age and our biology defaults to storing fat.

肌肉的维持需要消耗很多能量，所以当你吃不够时，身体最先舍弃的就是肌肉。

Muscle is metabolically expensive, so it's the first thing to go when you under eat.

而且你可能跑步已经跑得很高效了，它不再像你三十多岁时那样能有效燃烧脂肪了。

And you've probably also gotten so efficient at running that it's no longer the fat burning tool that it was in your thirties.

真正的答案是增肌，并且去做一些你不擅长的事情。

The real answer is building muscle and doing something you're bad at.

如果你总是用同样的方式跑步，那结果不变也就不奇怪了。

If you only ever run the same way you always have, don't be surprised when your results stay the same.

交叉训练能以更低冲击的方式提升你的耐力，还能唤醒你平时用不到的肌肉。

Cross training can boost your endurance in a lower impact way, and it can wake up muscles you normally don't use.

很多年长的跑者会用交叉训练代替轻松的跑步，因为这对关节更温和，而且真的有助于恢复。

A lot of older athletes swap an easy run for cross training because it's gentler on the joints and actually helps them recover.

说到恢复，是的，随着年龄增长恢复时间确实更长，但你绝对还能练出强壮的肌肉和骨骼。

Speaking of recovery, yes, it takes longer as you age, but you can absolutely still build strong muscle and bone.

如果你日复一日地拼命训练，没有真正的休息，你永远无法完全修复并变得更强，受伤和过度训练的风险也会增加。

If you keep pushing day after day without real rest, you'll never fully repair and get stronger and your injury and overtraining risk climbs.

学会享受你的轻松日和休息日。

Learn to enjoy your easy and rest days.

那才是努力真正见效的时候。

That's when the hard work actually shows up.

在你二三十岁的时候，周二高强度间歇训练，周四节奏跑，周六长跑，根本不算什么。

In your twenties and thirties, a hard track day on Tuesday, a tempo on Thursday, and a long run on Saturday was no big deal.

但四十岁及以上的跑者中，很少有人能长期维持这样的训练计划。

Very few runners in their forties and beyond can sustain that schedule for long.

所以把节奏跑推到周五，或者把长跑往后挪一天，或者有些星期干脆跳过第二次高强度训练。

So push the tempo back to Friday or push the long run back a day or skip that second hard workout some weeks entirely.

跑步本来就应该让你感觉好。

Running is supposed to make you feel good.

如果你一天天感觉不好，就放松一下，好好恢复。

If you're not feeling good day after day, ease up and recover.

把轻松跑放慢到真正能恢复的程度。

Slow your easy runs down slow enough that they're actually restorative.

轻松跑应该像慢跑，而不是你的马拉松配速。

Easy should feel like a slow jog, not your marathon pace.

还有一件事值得提一下，就是酒精。

And one more thing worth bringing up, alcohol.

我觉得跑步圈里对这个问题讨论得还不够。

I don't think this gets talked about enough in the running world.

酒精对健康没有任何好处，而且即使你不是重度饮酒者，它也会影响你的睡眠和整体状态。

Alcohol has zero health benefits, and it affects your sleep and well-being even if you're not a heavy drinker.

随着年龄增长，睡眠质量下降的原因有很多，但酒精绝对是你能控制的一个因素。

Good sleep gets harder to come by as we age for a lot of reasons, but alcohol is definitely one that you can control.

我不是说如果你喜欢喝酒就必须戒掉。

I'm not saying you have to give it up if you enjoy it.

这是我们和人们庆祝的一种正常方式。

It's a normal way that we celebrate with people.

但我要直说，酒精是一种毒素。

But I'll say it plainly, alcohol is a toxin.

你的身体会优先处理它，而不是去长肌肉或燃烧脂肪。

Your body will prioritize removing it over building any muscle or burning any fat.

所以，如果你睡眠和表现有问题，而且还在喝酒，哪怕一周只有一两次，我建议你从那里开始改变。

So if you are struggling with sleep and performance and you are still drinking alcohol even as little as once or twice a week, I would start there.

在这三组人中，那些晚年才开始跑步的兔子粉丝，客观上会获得相对于他们年龄最快的进步。

Of the three groups, the rabbit stans who have found running later in life will objectively get the fastest relative to their age.

他们也是面临过度训练、受伤和不健康运动关系风险最高的人群。

They're the ones that are also carrying the highest risk of burnout, injury and an unhealthy relationship with the sport.

一个跑者如果主动放慢速度，不再像年轻时那样追求速度，虽然会失去一些绝对速度，但很可能在余生中找到更多的快乐。

A runner who intentionally slows down from their speedier younger years will lose some raw speed, but they'll likely find more joy across the rest of their life.

所以下次有跑者问我，作为大师级运动员还能不能跑得更快，我会告诉他们可以。

So the next time a runner asks me if they can get faster as a Masters athlete, I tell them yes.

然后我会把这期节目发给他们，因为只有你自己才能决定这值不值得，以及对你来说是否可行。

And then I send them this episode because only you get to decide if it's worth it to you and if it's possible for you.

现在是“心理力量一分钟”时间，在六十秒或更短的时间内强化你的心态。

And now it's time for the Mental Strength Minute Fortify Your Mind in sixty Seconds or Less.

今天的话题是专注于呼气。

Today's topic is focus on the exhale.

在冥想中，我们常常专注于呼吸，以让思绪平静下来，远离干扰。

In meditation, we often focus on the breath to quiet our minds from distractions.

在跑步中，你也可以练习这一点。

In running, you can practice this too.

当你跑得很辛苦时，你可能会形成两步吸气、一步呼气的呼吸模式，或者反过来。

When you're running hard, you likely fall into a breathing pattern of two steps inhale, one step exhale, or the reverse.

试着专注于更深的吸气和更快、更有力的呼气。

Try focusing on a deeper inhale and a faster, more powerful exhale.

听起来是这样的。

It sounds like this.

想象你完全用氧气充满肺部，然后有力地排出废气。

Imagine you're completely filling your lungs with oxygen and powerfully expelling waste.

速度进来，慢速出去。

Speed comes in, slow moves out.

这种呼吸模式本身没什么神奇的，关键在于它能帮你进入快速跑步的良好节奏。

There's nothing magical about this breathing pattern beyond getting you into a good rhythm for fast running.

真正强大的是注意力的转移，以及这种转移如何同时改变你的消极想法。

What is powerful is the shift in focus and how that shift changes your negative thoughts along with it.

感谢收听《The Planted Runner》，这是Evergreen播客网络的一部分。

Thank you for listening to The Planted Runner, part of the Evergreen Podcast Network.

别忘了，你可以参与抽奖，赢取一份为你下一场比赛定制的训练计划，还有机会在节目中被介绍。

Don't forget that you can enter to win a free custom training plan for your next race and get featured on the show.

只要在Apple Podcast上写个评论，然后到theplantedrunner.com/prlab参与活动就行。

Just write an Apple Podcast review and enter at theplantedrunner.com/prlab.

当然，评论是提升这个节目影响力的头号方式，也是告诉我你接下来想听什么的好办法，因为每一条我都会看。

Of course, reviews are the number one way to boost this show's reach, and it's a great way to tell me what you'd like to hear next because I read every single one.

祝你今天跑步愉快。

Have a great run today.