[{"data":1,"prerenderedAt":1025},["ShallowReactive",2],{"articles":3},[4,399],{"id":5,"title":6,"body":7,"description":378,"extension":379,"meta":380,"navigation":394,"path":395,"seo":396,"stem":397,"__hash__":398},"articles\u002Farticles\u002Freflections-on-running-from-a-experienced-runner.md","老司机关于跑步的思考",{"type":8,"value":9,"toc":347},"minimark",[10,17,20,23,30,33,36,40,43,46,49,52,62,65,76,80,85,88,91,94,97,100,103,106,110,113,116,119,122,125,128,131,134,137,140,143,146,149,152,155,158,161,164,167,170,173,176,179,182,185,188,191,194,197,200,203,206,209,212,215,218,221,224,227,230,233,236,239,243,246,249,252,255,258,262,265,268,271,274,278,281,284,287,290,293,296,299,302,310,313,316,319,322,325,328,331,334,337,339,342],[11,12,13],"blockquote",{},[14,15,16],"p",{},"对热爱持之以恒，就会在平凡生活里闪着光！如果你想去往的终点是无尽的光芒，就别让路程变得暗淡无光。尽量闪烁，哪怕微末，不得皓月，则为萤火。在对抗碎片化的时代的过程中，他们通过对自己所热爱的事情持之以恒，最终成为了平凡生活中闪光的榜样！---《三联生活周刊》",[14,18,19],{},"把这段话送给“老司机”以及和他一样的人！再次恭喜老司机又一次达成自己的目标并大幅PB，下面的文字来自于他对于跑步的思考。",[21,22],"hr",{},[14,24,25],{},[26,27],"img",{"alt":28,"src":29},"图片","\u002Fimages\u002Farticles\u002Freflections-on-running-from-a-experienced-runner\u002F67a011e0bb479b243e2f8c018910e326.jpg",[14,31,32],{},"郑重声明",[14,34,35],{},"本文观点纯属个人想法，不专业，不负责，仅供参考",[37,38,39],"h2",{"id":39},"引言",[14,41,42],{},"随着2021.04.11的徐州马拉松结束，我的全马PB也到了240'08，不了解我的人说基因好、天赋好，了解我的人说高度自律。",[14,44,45],{},"但我觉得我的天赋中等、自律中上，使我进步最重要的是在每一个阶段都向更优秀的人(@默默、@海叔、@海通)学习、思考、实践。",[14,47,48],{},"跑步如此，人生亦如此。",[14,50,51],{},"如果你：",[53,54,55,59],"ul",{},[56,57,58],"li",{},"跑步了很多次，但一直感觉不到快乐，甚至跑了一场马拉松比赛也没什么感觉，那么请找一个自己喜欢的运动。",[56,60,61],{},"跑步上兴趣不大，不想付出太多的努力，那么就佛系跑步，享受过程，不要对成绩有太多的奢望。",[14,63,64],{},"不同于其他文章，本文：",[53,66,67,70,73],{},[56,68,69],{},"不忆苦思甜，不讨论自己有多难有多苦",[56,71,72],{},"不讲伤痛避免与恢复，因为本人不专业也不擅长",[56,74,75],{},"只想做一个科代表，讲讲个人学习的经验、思考与想法，供大家参考",[37,77,79],{"id":78},"写在前面也是最重要的经验","写在前面，也是最重要的经验",[81,82,84],"h3",{"id":83},"不要每天跑一样的配速一样的距离","不要每天跑一样的配速、一样的距离",[14,86,87],{},"有的人每天一样的跑量、一样的配速，不仅无聊而且进步收效甚微。如果只是想强身健体，这样做无可厚非，但如果想提升成绩，还是不建议如此。",[14,89,90],{},"虽然垃圾跑也是跑量，但作为财富、时间不自由的我个人倾向于选择更有效率的跑步方式。我理解的跑步训练就像一个弹簧，刺激->恢复->刺激->恢复，如此反复会非常有效。",[81,92,93],{"id":93},"该慢慢该快快",[14,95,96],{},"轻松跑就是轻松跑，轻松跑的目的是让身体恢复，千万不能跑的太快，即使你当时的状态很好，也不要加速，更不要与超过你的人较劲。",[14,98,99],{},"强度训练就要打起十二分精神，保证每一次的强度训练都是有质量的，另外千万不能落下强度训练的热身与冷身，这个非常重要。",[14,101,102],{},"长距离跑就是要保证持续输出能力，中间尽量别停，就算中间停下来喝水，也不要太久。",[14,104,105],{},"每次跑步前想想今天跑步的目的（划重点，@海通 名言），保证每一次训练的质量，今天的目的是恢复，是速度，还是耐力？带着目标去跑，不要轻易改变初衷。",[81,107,109],{"id":108},"课表是死的人是活的海通-名言","课表是死的，人是活的（@海通 名言）",[14,111,112],{},"状态不好是大家都会遇到的事情，训练尽力就好，状态差可以稍慢点\u002F减组数\u002F减距离。",[14,114,115],{},"一次训练达不成目标没有关系，着眼于一个训练周期，某一次训练是否达标就显得不是那么重要了。",[14,117,118],{},"所以不要气馁，跑步不像工作，跑步很简单，只要坚持努力，总会见到效果。",[81,120,121],{"id":121},"原因和结果不要本末倒置",[14,123,124],{},"前后脚掌落地、摆臂、各种姿势跑法，穿xx跑鞋提升xx秒等文章在各路公众号上反复的吸引流量与点击，不明真相的群众被忽悠的够呛。",[14,126,127],{},"比如折叠腿，有些人看到了大神们都是折叠腿，就觉得折叠腿等于快。但有没有想过，是先有鸡还是先有蛋？",[14,129,130],{},"因是跑的快，果是腿折叠。跑的慢而去强行折叠腿，浪费了多少能量？在奥森里看到很多人速度不快，脚使劲向后蹬，小腿叠的比较高，真的很浪费、效能很低。",[14,132,133],{},"刚接触跑步的朋友，我都告诉他们先别考虑该如何做出优美的跑步动作，而是倾听身体的反馈，在跑步中找到让你舒服的姿势。",[14,135,136],{},"很多事情都请自己思考一下，不要盲目的追从。人与猴子的区别是什么？除了会使用工具，另外一点就是有更深刻的思考。",[37,138,139],{"id":139},"不同阶段的瓶颈突破",[81,141,142],{"id":142},"破330-堆跑量",[14,144,145],{},"一般来说，男子sub330\u002F女子sub400，不需要各种花式课表，先堆跑量即可。",[14,147,148],{},"月跑达到200km+，持续2个月+，不需要练任何速度，符合刺激->恢复的反复流程，就问题不大了。",[14,150,151],{},"比如最近我给母亲安排的赛前1个月课表是8km\u002F15km\u002F8km\u002F15km\u002F8km\u002F21~30km，我母亲58岁，只有广场舞基础，赛前认真备战一个月，成绩是400。",[14,153,154],{},"我从小就和任何运动没什么关系，纯堆跑量跑到了317，当时赛前3个月的跑量大概是200\u002F200\u002F300km。",[81,156,157],{"id":157},"破3-加节奏跑",[14,159,160],{},"我在突破sub330达成317后遇到了瓶颈，加入了节奏跑训练，配速通常是马拉松配速或者比马拉松配速稍快一点点，距离通常是10-16km，一周一次。",[14,162,163],{},"那时候基本跑的都是节奏10-12km，成绩到了259，当时赛前2个月的跑量大概是300\u002F320km。",[81,165,166],{"id":166},"加间歇",[14,168,169],{},"我觉得多数人在跑步上的速度都比较够用，有的人不加间歇也很强，但我属于速度很差的人，所以在破3前后的训练周期中加入了间歇训练。",[14,171,172],{},"间歇由初期的短间歇多组到赛前的长间歇少组，不同周期的目标也是不同的，初期主要提升速度，后期兼顾速度与耐力。",[14,174,175],{},"间歇训练最重要的就是不要跑的过快！不要跑你控制不了的配速！这不是百米赛跑！（原谅我用了感叹号，因为见的太多了）",[14,177,178],{},"跑一个你身体姿势不至于变形、每一组不能掉速、组间恢复时间不要太长、很难受但能忍受的速度，一定要在间歇跑中找身体的节奏感。",[81,180,181],{"id":181},"加热身操",[14,183,184],{},"每一次强度训练的热身后，一定要做热身操，这个真的是非常重要。即使当天感觉自己状态很差，但做了热身操后就觉得自己特别强（@海通 名言）。",[14,186,187],{},"我在最近的两个月训练周期中加入了热身操，每次5分钟左右，会做垫步绕肩、开合跳、三步抱膝\u002F快抬、垫步\u002F直膝踢腿、交叉步、冲刺跑等等",[14,189,190],{},"以前每次热身后直接开始强度，间歇的第一组\u002F节奏跑的前2公里总是跑不到目标配速、很累、身体不适，但是做了热身操之后，这些烦恼再也没有了。",[81,192,193],{"id":193},"加力量训练",[14,195,196],{},"从小就和运动无关，所以我的腰腹核心力量、腿部力量都很差，以往在30公里之后腰就会撑不住，就会开始双手叉腰继续跑，被朋友戏称为叉腰跑法。",[14,198,199],{},"最近两个月每周6次力量训练，每次15-20分钟，主要练习腰腹、腿部的力量，这次马拉松全程没有叉腰，腰腹毫无酸软疲惫、无法支撑的感觉。",[81,201,202],{"id":202},"加跳绳",[14,204,205],{},"跳绳对小腿力量、脚掌都有非常好的作用，越野跑大神向付召在一次采访中说她在疫情期间保持了跳绳。",[14,207,208],{},"我的小腿力量一直是薄弱，现在也一直有伤，所以最近两个月也保证了每周4次，每次15-20分钟的跳绳。",[14,210,211],{},"以前每次跑量达到400km+通常都会瘸了，这次在瘸的边缘，没彻底瘸掉，相信也有跳绳的功劳。",[81,213,214],{"id":214},"交叉训练",[14,216,217],{},"对于跑步来说，同样的训练时间用来跑步是最有效的（对比游泳、自行车、跳绳等其余运动方式）。",[14,219,220],{},"但遇到伤病期、瓶颈期，就得想想如何转变策略了。邓国敏在一次采访中，说他以前怎么努力都跑不进230，但跑越野之后就很容易的跑进了230。",[14,222,223],{},"人体就是很神奇，有很多事情也很难科学的解释，每一个个例也各不相同，所以不要气馁，换个方式交叉训练，说不定就会更有效的突破瓶颈。",[14,225,226],{},"遇到伤痛的时候更适合的方式是减量\u002F改变训练方式，但我个人比较轴，每次即使有伤痛也会坚持训练，有的时候伤痛慢慢恢复了，有的时候练着练着就瘸了。",[14,228,229],{},"但无论哪种方式，只要坚持训练，你就会变得更强。",[37,231,232],{"id":232},"关于课表",[14,234,235],{},"*划重点：所有的课表、训练方式都不能完全适用于所有人，最重要的是找到适合自己的。",[14,237,238],{},"讲一讲我跑过的课表们：",[81,240,242],{"id":241},"爱上跑步的13周","《爱上跑步的13周》",[14,244,245],{},"@豆瓣 上搜来的",[14,247,248],{},"刚开始跑步没多久的我就遇到了伤痛，跑步500米之后小腿胫骨就会酸疼难忍，直至7公里之后才逐渐恢复，每一次的跑步都是煎熬。",[14,250,251],{},"回到起点，我开始练习这本书的课表，从跑1分钟走2分钟，到跑2分钟走1分钟，最终达成可以跑完10公里，真的是对于毫无运动基础的我非常适合。",[14,253,254],{},"我大概练习了10周的课表，之后虽然胫骨还是会痛，但是疼痛的程度与时间都减少了很多，好歹可以不那么难的坚持跑步了。",[14,256,257],{},"对于大体重、无运动背景的朋友们，我强烈建议阅读此书",[81,259,261],{"id":260},"advanced-marathoning","《Advanced Marathoning》",[14,263,264],{},"@海叔 推荐给我的，以下此书简称阿妹",[14,266,267],{},"随着堆跑量堆到了PB3‘17，成绩也遇到了瓶颈，阿妹是真正意义上的课表，这份课表从周跑量53公里到137+公里都有覆盖，我当时跑的是周跑88公里的组别。",[14,269,270],{},"第一次接触课表、执行课表，伤痛也是在所难免的，我成功在练了两个月之后瘸了，瘸了的原因有二：一是基础薄弱突然上大跑量，二是我比较轴、遇到伤痛不会调整。",[14,272,273],{},"之后就再也没跑过阿妹了，没跑的原因不是瘸了，主要是课表在周中有大跑量、每周课表的结构还会有所变化，我当时在没有充足的时间与精力。",[81,275,277],{"id":276},"hansons-marathon-method","《Hansons marathon method》",[14,279,280],{},"@海叔 推荐给我的，以下此书简称汉森",[14,282,283],{},"这份课表我大概跑了一年左右，每周的课表结构也比较简单，基本就是一周6跑、3强度（间歇\u002F节奏\u002F长距离）。",[14,285,286],{},"值得一提的是这份课表会在周第5日的轻松跑距离加长，周末的长距离通常不会超过26公里，缘由据作者所说是前一日距离较长，第二日模拟马拉松的后半部分。",[14,288,289],{},"其余详细不再赘述，但强烈推荐阅读此书。",[81,291,292],{"id":292},"汉森的一种变种",[14,294,295],{},"@通神 起的名，从北京耐克黑马那里学习来的",[14,297,298],{},"这种课表是我目前长期在坚持的，对我很有效，很适合我。感觉很像汉森，细节上有一点不同，也是一周6跑\u002F3强度（轻松->间歇->轻松->节奏->轻松->长距离），弹簧式压榨恢复反复，简单总结下：",[14,300,301],{},"轻松跑：轻松慢跑，主要目的在于强度间的恢复与状态维持",[14,303,304,305,309],{},"间歇：从前期的400m",[306,307,308],"em",{},"12速度提升，到赛前的5000","2速度耐力兼顾，主要提升速度能力",[14,311,312],{},"节奏：从前期的8km到后期的16km，跑目标马拉松配速，慢慢找到、适应目标马拉松的配速，并提升持久力",[14,314,315],{},"长距离：从起前期的20km到后期的32km，配速一般比马拉松配速慢40-60s，主要提升长距离耐力",[81,317,318],{"id":318},"关于课表的好坏",[14,320,321],{},"我问别人要过课表，也有人问我要过课表，课表不分好坏，重要的是理解课表背后的逻辑，找到适合自己的训练方式，然后坚持下去。",[37,323,324],{"id":324},"关于比赛日",[81,326,327],{"id":327},"想清楚目标",[14,329,330],{},"上来就百米冲刺谁都会，但马拉松比的不是前一百米，而是42.195公里。训练周期中可以根据水平不断调整目标，但赛前一定要定位清楚目标。",[14,332,333],{},"比如争300保305，那你的速度范围应该是415-423。如果跑的过于兴奋，配速超过了410，而又不尽快调整，那么大概率会跑崩。当然，如果你认为崩了就崩了，不破3便成仁，那也可以。",[14,335,336],{},"最后，感谢一路带给我成长的朋友们，不一一列举了，都在心里，比心。",[21,338],{},[14,340,341],{},"三餐四季五谷杂粮七情六欲，平凡的我们都说人生是一场冒险，对我而言，也许也是对大多数人而言不是什么冒险，而是一股莫之能御的洪流，这洪流裹挟着我们向前，身不由己且无能为力，我们都在选择用不同的方式来对抗这洪流，有幸和老司机选择了同一种“用力奔跑\",无疑他是做的最好的那一种人，感谢他的分享也再次祝贺达成阶段目标！",[14,343,344],{},[26,345],{"alt":28,"src":346},"\u002Fimages\u002Farticles\u002Freflections-on-running-from-a-experienced-runner\u002F742a61f2200b3169af7948aaaeec9833.jpg",{"title":348,"searchDepth":349,"depth":349,"links":350},"",2,[351,352,359,368,375],{"id":39,"depth":349,"text":39},{"id":78,"depth":349,"text":79,"children":353},[354,356,357,358],{"id":83,"depth":355,"text":84},3,{"id":93,"depth":355,"text":93},{"id":108,"depth":355,"text":109},{"id":121,"depth":355,"text":121},{"id":139,"depth":349,"text":139,"children":360},[361,362,363,364,365,366,367],{"id":142,"depth":355,"text":142},{"id":157,"depth":355,"text":157},{"id":166,"depth":355,"text":166},{"id":181,"depth":355,"text":181},{"id":193,"depth":355,"text":193},{"id":202,"depth":355,"text":202},{"id":214,"depth":355,"text":214},{"id":232,"depth":349,"text":232,"children":369},[370,371,372,373,374],{"id":241,"depth":355,"text":242},{"id":260,"depth":355,"text":261},{"id":276,"depth":355,"text":277},{"id":292,"depth":355,"text":292},{"id":318,"depth":355,"text":318},{"id":324,"depth":349,"text":324,"children":376},[377],{"id":327,"depth":355,"text":327},"对热爱持之以恒，就会在平凡生活里闪着光！如果你想去往的终点是无尽的光芒，就别让路程变得暗淡无光。尽量闪烁，哪怕微末，不得皓月，则为萤火。在对抗碎片化的时代的过程中，他们通过对自己所热爱的事情持之以恒，最终成为了平凡生活中闪光的榜样！---《","md",{"coverImage":29,"category":381,"date":382,"readTime":383,"author":384,"tags":387,"source":393},"经验分享","2026-04-12",14,{"name":385,"avatar":386},"Finisher 编辑部","https:\u002F\u002Fapi.dicebear.com\u002F7.x\u002Favataaars\u002Fsvg?seed=editor",[388,389,390,391,392],"训练课表","马拉松经验","徐州马拉松","更有效率的跑步方式","PB","https:\u002F\u002Fmp.weixin.qq.com\u002Fs\u002FQxJLJhL1v450UkTvwELZKg",true,"\u002Farticles\u002Freflections-on-running-from-a-experienced-runner",{"title":6,"description":378},"articles\u002Freflections-on-running-from-a-experienced-runner","ScRjYg-jLoZT0ZkjgFTEmxJHGizOGBBA4caCCJic2us",{"id":400,"title":401,"body":402,"description":412,"extension":379,"meta":1011,"navigation":394,"path":1021,"seo":1022,"stem":1023,"__hash__":1024},"articles\u002Farticles\u002Ffirst-marathon-guide.md","首马完赛指南：从零开始完成人生第一个马拉松",{"type":8,"value":403,"toc":984},[404,410,413,416,419,422,425,439,442,445,460,463,471,475,478,492,495,506,510,513,522,590,594,597,605,612,616,619,624,635,638,641,648,653,667,672,680,683,701,704,707,714,728,731,736,747,752,812,815,819,822,836,840,843,848,859,863,868,879,884,895,898,901,906,917,922,968,971,974,977,979],[14,405,406],{},[26,407],{"alt":408,"src":409},"马拉松训练","https:\u002F\u002Fimages.unsplash.com\u002Fphoto-1476480862126-209bfaa8edc8?w=1200&h=600&fit=crop",[14,411,412],{},"完成人生第一个马拉松是许多跑者的梦想。本文将从训练计划、装备选择、比赛策略等方面，为你提供一份完整的首马指南。",[37,414,415],{"id":415},"为什么要跑马拉松",[14,417,418],{},"马拉松不仅是一项运动，更是一种生活态度。42.195公里的距离考验的不仅是体能，更是意志力和执行力。",[81,420,421],{"id":421},"身体健康的提升",[14,423,424],{},"规律的马拉松训练能够：",[53,426,427,430,433,436],{},[56,428,429],{},"显著提升心肺功能",[56,431,432],{},"增强下肢肌肉力量",[56,434,435],{},"改善身体代谢水平",[56,437,438],{},"降低心血管疾病风险",[81,440,441],{"id":441},"精神层面的收获",[14,443,444],{},"马拉松训练过程中的坚持，能够培养：",[446,447,448,451,454,457],"ol",{},[56,449,450],{},"自律的习惯",[56,452,453],{},"目标管理能力",[56,455,456],{},"抗压能力",[56,458,459],{},"成就感与自信心",[37,461,462],{"id":462},"训练周期规划",[14,464,465,466,470],{},"对于首马跑者，建议准备周期为 ",[467,468,469],"strong",{},"16-20周","。这个周期既能让身体充分适应训练量，又不会因准备过长而产生厌倦。",[81,472,474],{"id":473},"基础期第1-4周","基础期（第1-4周）",[14,476,477],{},"基础期的目标是建立跑步习惯，让身体适应规律训练。",[14,479,480,483,484,487,488,491],{},[467,481,482],{},"周跑量","：20-30公里\n",[467,485,486],{},"单次距离","：5-8公里\n",[467,489,490],{},"训练频率","：每周3-4次",[14,493,494],{},"这个阶段的重点是：",[53,496,497,500,503],{},[56,498,499],{},"养成固定的跑步时间",[56,501,502],{},"学习正确的跑步姿势",[56,504,505],{},"建立基础有氧能力",[81,507,509],{"id":508},"进阶期第5-12周","进阶期（第5-12周）",[14,511,512],{},"进阶期需要逐步增加跑量，并引入多样化的训练内容。",[14,514,515,517,518,521],{},[467,516,482],{},"：30-50公里\n",[467,519,520],{},"训练内容","：",[523,524,525,544],"table",{},[526,527,528],"thead",{},[529,530,531,535,538,541],"tr",{},[532,533,534],"th",{},"训练类型",[532,536,537],{},"频率",[532,539,540],{},"距离",[532,542,543],{},"配速",[545,546,547,562,576],"tbody",{},[529,548,549,553,556,559],{},[550,551,552],"td",{},"轻松跑",[550,554,555],{},"每周3次",[550,557,558],{},"8-10km",[550,560,561],{},"比目标配速慢60-90秒",[529,563,564,567,570,573],{},[550,565,566],{},"长距离跑",[550,568,569],{},"每周1次",[550,571,572],{},"15-25km",[550,574,575],{},"比目标配速慢30-60秒",[529,577,578,581,584,587],{},[550,579,580],{},"节奏跑",[550,582,583],{},"每两周1次",[550,585,586],{},"6-8km",[550,588,589],{},"目标配速",[81,591,593],{"id":592},"巅峰期第13-16周","巅峰期（第13-16周）",[14,595,596],{},"巅峰期是训练量的最高点，也是身体状态最佳的时期。",[14,598,599,601,602,604],{},[467,600,482],{},"：50-60公里\n",[467,603,566],{},"：达到30-35公里",[14,606,607,608,611],{},"这个阶段要进行一次 ",[467,609,610],{},"模拟比赛","，按照比赛配速完成30公里以上的距离，检验训练成果。",[81,613,615],{"id":614},"调整期第17-18周","调整期（第17-18周）",[14,617,618],{},"比赛前2-3周开始减量，让身体充分恢复。",[14,620,621,521],{},[467,622,623],{},"减量原则",[53,625,626,629,632],{},[56,627,628],{},"周跑量每周减少20-25%",[56,630,631],{},"保持训练频率，减少单次距离",[56,633,634],{},"最后一次长距离跑在比赛前14天完成",[37,636,637],{"id":637},"装备选择建议",[81,639,640],{"id":640},"跑鞋",[14,642,643,644,647],{},"首马跑者选择跑鞋的核心原则是",[467,645,646],{},"舒适优先","。",[14,649,650,521],{},[467,651,652],{},"选择要点",[446,654,655,658,661,664],{},[56,656,657],{},"鞋码比平时大半码到一码",[56,659,660],{},"前掌有足够空间，脚趾可以自由活动",[56,662,663],{},"中底缓震适中，不过软也不过硬",[56,665,666],{},"透气性良好",[14,668,669,521],{},[467,670,671],{},"推荐类型",[53,673,674,677],{},[56,675,676],{},"缓震型跑鞋（适合大多数跑者）",[56,678,679],{},"稳定型跑鞋（适合低足弓或过度内旋跑者）",[81,681,682],{"id":682},"服装",[14,684,685,688,689,692,693,696,697,700],{},[467,686,687],{},"上衣","：选择速干面料，避免纯棉材质\n",[467,690,691],{},"短裤","：带内衬的运动短裤，减少摩擦\n",[467,694,695],{},"袜子","：专业跑步袜，减少起泡\n",[467,698,699],{},"配件","：空顶帽、运动手表、腰包",[37,702,703],{"id":703},"比赛日策略",[81,705,706],{"id":706},"配速控制",[14,708,709,710,713],{},"首马最常见的错误是起跑过快。建议采用",[467,711,712],{},"负配速","策略：",[53,715,716,719,722,725],{},[56,717,718],{},"前5公里：比目标配速慢10-15秒",[56,720,721],{},"5-30公里：保持目标配速",[56,723,724],{},"30-35公里：根据体感调整",[56,726,727],{},"最后7公里：有余力则加速",[81,729,730],{"id":730},"补给策略",[14,732,733,521],{},[467,734,735],{},"赛前",[53,737,738,741,744],{},[56,739,740],{},"比赛前3小时：吃一顿高碳水化合物的早餐",[56,742,743],{},"比赛前1小时：停止进食",[56,745,746],{},"比赛前30分钟：喝200-300ml运动饮料",[14,748,749,521],{},[467,750,751],{},"赛中",[523,753,754,764],{},[526,755,756],{},[529,757,758,761],{},[532,759,760],{},"时间点",[532,762,763],{},"补给内容",[545,765,766,774,782,789,797,804],{},[529,767,768,771],{},[550,769,770],{},"起跑前",[550,772,773],{},"能量胶1支",[529,775,776,779],{},[550,777,778],{},"每5公里",[550,780,781],{},"补水站补水",[529,783,784,787],{},[550,785,786],{},"10公里",[550,788,773],{},[529,790,791,794],{},[550,792,793],{},"20公里",[550,795,796],{},"能量胶1支 + 盐丸",[529,798,799,802],{},[550,800,801],{},"30公里",[550,803,796],{},[529,805,806,809],{},[550,807,808],{},"35公里",[550,810,811],{},"能量胶1支（可选）",[37,813,814],{"id":814},"常见问题",[81,816,818],{"id":817},"比赛中出现抽筋怎么办","比赛中出现抽筋怎么办？",[14,820,821],{},"抽筋通常是电解质失衡或肌肉疲劳所致。处理方法：",[446,823,824,827,830,833],{},[56,825,826],{},"立即减速，不要停下",[56,828,829],{},"补充含电解质的运动饮料",[56,831,832],{},"轻柔拉伸抽筋部位",[56,834,835],{},"调整配速，降低强度",[81,837,839],{"id":838},"如何避免撞墙","如何避免撞墙？",[14,841,842],{},"\"撞墙\"通常发生在30-35公里处，是因为糖原耗尽导致的。",[14,844,845,521],{},[467,846,847],{},"预防措施",[53,849,850,853,856],{},[56,851,852],{},"赛前充分进行碳水化合物储备",[56,854,855],{},"比赛中按时补充能量胶",[56,857,858],{},"起跑不要过快，保持有氧心率",[81,860,862],{"id":861},"赛前一周如何安排","赛前一周如何安排？",[14,864,865,521],{},[467,866,867],{},"饮食",[53,869,870,873,876],{},[56,871,872],{},"前3天：正常饮食，略增加碳水比例",[56,874,875],{},"前2天：高碳水饮食，占总热量70%",[56,877,878],{},"前1天：清淡易消化，避免尝试新食物",[14,880,881,521],{},[467,882,883],{},"训练",[53,885,886,889,892],{},[56,887,888],{},"前7天：最后一次中等强度训练（8-10公里）",[56,890,891],{},"前3天：轻松跑3-5公里，保持状态",[56,893,894],{},"前1天：休息或散步",[37,896,897],{"id":897},"完赛后的恢复",[14,899,900],{},"完成首马后，身体需要充分的恢复时间。",[14,902,903,521],{},[467,904,905],{},"赛后即刻",[53,907,908,911,914],{},[56,909,910],{},"完成比赛后慢走10-15分钟",[56,912,913],{},"更换干爽衣物，避免着凉",[56,915,916],{},"30分钟内补充碳水化合物和蛋白质",[14,918,919,521],{},[467,920,921],{},"赛后一周",[523,923,924,934],{},[526,925,926],{},[529,927,928,931],{},[532,929,930],{},"天数",[532,932,933],{},"恢复活动",[545,935,936,944,952,960],{},[529,937,938,941],{},[550,939,940],{},"第1天",[550,942,943],{},"完全休息，轻度拉伸",[529,945,946,949],{},[550,947,948],{},"第2-3天",[550,950,951],{},"散步或游泳",[529,953,954,957],{},[550,955,956],{},"第4-5天",[550,958,959],{},"轻松跑3-5公里",[529,961,962,965],{},[550,963,964],{},"第6-7天",[550,966,967],{},"根据体感恢复慢跑",[37,969,970],{"id":970},"结语",[14,972,973],{},"完成首马是一段难忘的旅程。无论最终成绩如何，能够站在起跑线上并坚持到终点，本身就是一种胜利。",[14,975,976],{},"记住，马拉松不是终点，而是一个新的开始。愿你在奔跑中找到属于自己的节奏，享受每一步的风景。",[21,978],{},[14,980,981],{},[306,982,983],{},"本文仅供训练参考，具体训练计划请根据个人身体状况调整。如有不适，请及时咨询专业教练或医生。",{"title":348,"searchDepth":349,"depth":349,"links":985},[986,990,996,1000,1004,1009,1010],{"id":415,"depth":349,"text":415,"children":987},[988,989],{"id":421,"depth":355,"text":421},{"id":441,"depth":355,"text":441},{"id":462,"depth":349,"text":462,"children":991},[992,993,994,995],{"id":473,"depth":355,"text":474},{"id":508,"depth":355,"text":509},{"id":592,"depth":355,"text":593},{"id":614,"depth":355,"text":615},{"id":637,"depth":349,"text":637,"children":997},[998,999],{"id":640,"depth":355,"text":640},{"id":682,"depth":355,"text":682},{"id":703,"depth":349,"text":703,"children":1001},[1002,1003],{"id":706,"depth":355,"text":706},{"id":730,"depth":355,"text":730},{"id":814,"depth":349,"text":814,"children":1005},[1006,1007,1008],{"id":817,"depth":355,"text":818},{"id":838,"depth":355,"text":839},{"id":861,"depth":355,"text":862},{"id":897,"depth":349,"text":897},{"id":970,"depth":349,"text":970},{"coverImage":409,"category":1012,"date":1013,"readTime":1014,"author":1015,"tags":1016},"训练指南","2026-04-10",15,{"name":385,"avatar":386},[1017,1018,1019,1020],"马拉松","首马","训练计划","跑步指南","\u002Farticles\u002Ffirst-marathon-guide",{"title":401,"description":412},"articles\u002Ffirst-marathon-guide","pjVB0Vlhq1YaMvJyOH_qDTWML_lQ2-T2ZSJNtdtGgWQ",1775820341601]