跑步经济性（试译，欢迎指正）

胖伟哥

Improve Running Performance

增加跑步绩效

Efficient, See?

                               
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跑步效率，懂吗？

Improve your running economy and go stronger and longer at any pace.

增进你的跑步经济性，每一步都跑得更强更远
By Jennifer Van Allen Image by Jesse Lefkowitz


From the July 2009 issue of Runner's World

文：Jennifer Van Allen
图：Jesse Lefkowitz 摘自：《Runner's World》2009年7月刊

What makes a runner fast? Conventional wisdom says it's high aerobic capacity, or VO2 max. But check out the 10 fastest runners at any race, and the winner won't necessarily have the highest VO2 max. So what's the secret? It's running economy.

是什么使跑者更快？传统观点认为是高的供氧能力，或者最大摄氧量。但是考查每次赛跑的前十名，获胜者并不一定拥有最高的最大摄氧量。那么，制胜秘诀何在？它就是“跑步经济性”。

According to a new book, The Runner's Body (Rodale, May 2009), the role of VO2 max has been way overrated. If you want to run faster and farther, the authors say, you've got to improve your running economy, or how efficiently your body uses oxygen. Like the fuel economy of a car, the less oxygen and energy you need to run at a certain pace, the longer you can go without ending up, well, gassed.

正如《跑步者的身体》（罗代尔，２００９年５月）这本新书所说的，最大摄氧量的角色（地位）被高估了。作者说：如果你想跑得更快更远，你必须改善你的跑步经济性，或者提高身体的用氧效率。就像汽车的燃油经济性一样，每一步你消耗的氧气和能量越少，你将跑得越长，太好了，加油！

"Running economy is what's going to help you run faster longer and cost you less than people around you," says co-author Jonathan Dugas, Ph.D., an exercise physiologist at the University of Illinois at Chicago. "VO2 max just doesn't predict performance beyond a certain point."

“和你周围的人相比，跑步经济性将使你跑得更快更远，并且消耗得更少。”合著者乔纳森．杜佳斯（博士、运动生理学家、芝加哥伊利诺伊大学）说。“最大摄氧量超过一定量值后就无法预测运动表现”

That's good news because there's more room to improve economy than VO2 max, which is largely limited by genetics. Here's how to do it.

这是个好消息，相对于在很大程度上受遗传限制的最大摄氧量来说，跑步经济性的提升空间更为广阔。下面是具体的提升方法。

GET GOOD FORM

练就良好跑姿

Sure, Paula Radcliffe set the world marathon record with her distinct loping gait. But for mere mortals, floppy form means wasted energy. Research has shown that through practice you can become more economical. "The more you rehearse, the more efficient you'll become," says running coach Matt Fitzgerald, who co-wrote the book with Dugas and Ross Tucker, Ph.D. You don't have to analyze your stride; the learning occurs naturally as you gain experience.

的确，保拉．拉德克利夫用她独特的大步幅跑法创下了世界马拉松记录。但对于普通人而言，散漫的跑姿意味着能量的损耗。研究显示：通过练习你可以跑得更经济。“练得越多，越有效率”跑步教练马特．菲茨杰拉德（杜佳斯和罗斯．塔克博士的合著者）说。你不必深究你的步幅，（练就良好跑姿）将是一个潜移默化的过程。

Make It Happen: Practice running with good form at a pace that feels comfortable from start to finish. You shouldn't be huffing and puffing, or moving so slowly that it feels unnatural. Over time, your gait will become more efficient. If you're a beginner, just focus on logging miles. If you're more experienced, add speedwork.

实现它：始终以一个舒服的配速和良好的跑姿进行跑步训练。如果跑得不自然，你将气喘吁吁或者举步维艰。日积月累，你的步法将越来越有效率。如果你是新手，关注里程就够了；如果你是老手，可以尝试提速。

胖伟哥

GET POWER

练就充沛的力量

Increasing the force in your stride will make your running feel easier. The more powerfully you can push off the ground, the less effort each stride will take, and ultimately it will be easier to run faster. "You'll feel like you have more strength in reserve," says Fitzgerald.

增大你迈步的力量将使你跑得更轻松。蹬地越有力，每步所花的力气就越小，最终将跑得更快。“你会觉得力量源源不竭”
菲茨杰拉德说。

Make It Happen: Try plyometrics—explosive bounding movements that help you push off the ground. These exercises (see "Jump Up to Speed," below) mimic parts of the running stride and help give you more push-off power on the road.

实现它：

尝试肌肉强化训练——爆发式跳跃运动将使你蹬地有力。这些训练（详见下文"跳出来的速度"）模拟了部分迈步过程，（通过训练）可以在路跑时获得更多的蹬力。

GET STRONG
练就强壮的身体

Build up your all-around body strength, and it will be easier to stay on pace when you're fatigued. "It's about being equally strong everywhere, not just having your legs go fast," says Dugas. Any weaknesses can throw off your biomechanics and cost you more energy.

增进你全身的强健程度，将使你在疲劳时更容易保持跑速。“要跑快，需要要周身强健，而不仅仅是靠腿”杜佳斯说。薄弱环节会背离你的生物力学特性并耗费更多的能量。

Make it happen: Core, back, and shoulder work will help you stay upright. Choose specific exercises that fit into your routine and do them consistently, Dugas says. "It's most important that you're just doing something," he says.

实现它：重心、背部和肩膀练习有助于保持运动平衡。选择可以融入你的日常训练的针对性练习，并持之以恒，杜佳斯说。“最重要的是你为此付出努力，”他说。

Jump up to Speed
跳出来的速度



Exercises to make your running more efficient.
使你跑得更有效率的训练

Matt Fitzgerald, a coach and co-author of The Runner's Body, suggests these three plyometric moves to improve bounding power. Try each of these once a week for four weeks. Do them after a run, or on a nonrunning day with 15 minutes of jogging to warm up.

马特．菲茨杰拉（教练、《跑者的身体》的合著者）建议，通过下面三组肌肉强化训练来增进弹跳力。这些强化训练在跑步后或跑休日（经15分钟的慢跑热身后）进行，各组每周一次持续四周。

胖伟哥

Lateral Bounding
侧向跃箱

                               
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Stand to the left of a box or a platform that's about 12 to 16 inches high. Bend your knees slightly and leap up and over the box so that you land on the floor on the opposite side on the opposite foot. Continue leaping over the box in both directions for 30 seconds.

侧身站在一个12至16英寸高的箱子（台阶）旁。（离箱子远的腿）微微屈膝，单腿起跳，跃过箱子用对侧腿落地（就势缓冲跃回），来回跳30秒。

Single-Leg Box Jump
单腿跳箱

                               
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Stand on your right foot facing a platform 12 to 18 inches high. Bend your right leg and swing your arms back, then forward, and leap onto the box. Don't let your left foot touch down. Immediately jump down, landing on the same foot you jumped up with. Keep jumping for 30 seconds, then switch legs.

面向一个12-18英寸高的台阶（箱子），右脚单腿站立，右腿弯曲的同时向后摆臂，向前跃上箱子，右脚着地，左脚悬空，就势向后跳下，右脚着地，持续跳30秒，然后换腿。

Split Squat Leap
凌空微步

                               
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Stand with one foot ahead of the other with knees slightly bent. Squat, then thrust straight up. In the air, move the forward foot back and the rear foot forward. Land on both feet and immediately bend your knees to begin the next leap. Start with 16 reps.

双脚前后分立，双膝微曲，深蹲，然后跃起（旱地拔葱），腾空后左右脚前后交换，双脚着地并就势屈膝继续下一跳，做16个来回。

小跑跑

这个不错，一般人练不了

竹径

中国功夫。。。

115276826

有些事理想主义，事实是做不到的。

junhan

力量好练，就是完美的跑姿只属于少部分人

灵水豚

每一个人都有自己的跑步姿势，要达到省力的，确实不容易。

滑翔

今年纠正了大半年的跑姿但还是一大堆毛病。

一切由自己

什么是正确的跑姿？

8135158

学习一下，不好实施

f3116

可以试着联系一下