跑步从入门到精通
董辉军科学跑步，快乐健身。
| Publishes | Daily | Episodes | 127 | Founded | 3 months ago |
|---|---|---|---|---|---|
| Language |  ZH-CN | Number of Listeners | Categories | Health & FitnessSports |
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Zone 2训练是一种看似反常识但科学有效的耐力训练方法，它通过优化细胞线粒体功能，促进脂肪燃烧并维持乳酸稳态。这种“慢”训练不仅能为竞技跑者打下坚实有氧基础，提升比赛表现，更对普通大众的代谢健康和长寿具有深远意义。
Zone 2训练的科学内涵
• 权威定义： 世界知名运动生理学家伊尼戈·圣米兰教授指出，Zone 2是能最有效刺激线粒体（细胞“发电站”）的运动强度。
• 核心机制： 在此强度下，身体启动“燃脂模式”（主要调动慢缩肌纤维，燃烧脂肪供能），并维持乳酸稳态（乳酸水平低且稳定... more
深入探讨了跑步中的“以退为进”哲学，指出跑步进阶并非直线向上，而是螺旋式上升。通过在训练、身体、比赛、节奏和心态上适时地“后退”或调整，跑者能更好地实现超量恢复、避免伤病、优化比赛表现，并最终回归跑步的初心，从而跑得更稳、更远、更从容。
训练策略：减量降速以实现超量恢复
• 根据“超量恢复”原理，训练是对身体的“破坏”，进步发生在修复过程中，一味加量会引发过度训练。
• 周期化训练中的“减量周”（每3-4周减30%-50%跑量）和赛前三周的“减量备战”（跑量压缩至巅峰期40%），旨在... more
冬季训练是跑者夯实基础、实现春季个人最佳表现的关键期，但低温环境对训练和恢复带来独特挑战。为了克服这些挑战，有效的冬训营养策略在于“精准供能”和“抗寒修复”两大方面，并通过合理搭配饮食和避免常见误区，以确保训练效率和快速恢复。
精准供能：碳脂搭配与低温适配
• 调整饮食结构： 冬训期间碳水占比可适度上调至60%-65%（优先选择燕麦、糙米等复合碳水），并搭配20%-25%的优质不饱和脂肪（如牛油果、核桃、橄榄油、深海鱼），以提供持久能量和抗寒支持。
• 低温即时补能策略： 时长超过1... more
马拉松安全问题日益凸显，以资深跑者猝死事件为例，本期强调了“安全回家”的重要性，呼吁跑者敬畏生命、倾听身体声音。详细剖析了跑步过程中可能出现的心血管、中枢与代谢、以及肌肉骨骼系统的危险信号，并指出忽视赛事规则和个人身体极限同样是重大的安全隐患，提醒所有跑者将安全置于成绩之上。
马拉松安全事件及警示
• 悲剧发生： 2026重庆马拉松资深跑者在终点前倒地猝死，引发跑圈对安全的深度关注。
• 核心理念： 跑步是一场与自己的对话，其前提永远是敬畏生命、倾听身体的声音。
• 警示意义： ... more
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Apple Podcasts | #65 | China/Health & Fitness |
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跑步从入门到精通 launched 3 months ago and published 127 episodes to date. You can find more information about this podcast including rankings, audience demographics and engagement in our podcast database.
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