原文标题 :
Well informed
What is the best way to train for a marathon?
Most people train too fast
前言消息
马拉松训练的最佳方式是什么？
大多数人训练的速度太快了
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FOR MANY would-be marathoners, January seems as good a time as any to dust off their trainers and begin the journey to running 26.2 miles (42km).
对于许多想要参加马拉松比赛的人来说，1月似乎是一个很好的时机，可以翻出跑鞋，开始跑26.2英里（42公里）的长跑。
To hit a goal time or even just complete the race without injury, runners need to follow a training plan.
无论目标是突破预期完赛时间，或只是希望无伤完赛，参赛者都需要遵循训练计划才行。
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Running ability depends on three main factors, each partly genetic but all amenable to training.
跑步能力取决于三个核心因素，三者虽与遗传有关，但都可以通过训练提高。
The first is the lactate threshold: the point at which lactate builds up in the blood faster than it is cleared away.
第一个因素是乳酸阈值：也就是血液中乳酸生成速度超过清除速度的临界点。
The threshold marks the highest intensity at which the body can meet energy demands aerobically before it starts to rely more heavily on less efficient pathways.
乳酸阈值对应的是身体在切换低效供能途径之前，能够以有氧代谢满足能量需求的最高运动强度。
The second factor is VO₂ max, the maximum rate at which the body can deliver and use oxygen during exercise.
第二个因素是最大摄氧量，指运动过程中身体输送和利用氧气的最大速率。
Both of these can improve quickly with training.
这两项指标都能通过训练得到快速提高。
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The third factor is how much energy a person expends to cover a given distance in a given time.
第三个因素是人体在特定时间内跑完特定距离所消耗的能量值。
This depends on both body shape and technique, and tends to change more slowly.
这既取决于身形条件，也与跑步技术相关，且变化速率通常较慢。
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There have been no high-quality randomised controlled trials comparing the effectiveness of different marathon-training plans, but analysis of large datasets of active runners can provide insights.
目前还没有高质量的随机对照试验，可以对不同马拉松训练计划的效果进行对比分析，但分析海量活跃跑者数据集，可从中获得一些参考信息。
One study, published in 2024 by researchers based across Britain, Ireland and New Zealand, analysed 16 weeks of training data from roughly 120,000 marathon runners who logged their runs on Strava, an exercise-tracking app.
2024年，一项由英国、爱尔兰与新西兰的研究人员联合开展的研究发布了结果，分析了约12万名马拉松选手的16周训练数据，这些选手都是用Strava这个运动打卡软件记录跑步数据。
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Their main finding was that distance matters during training.
这项研究的核心结论是，训练里程是决定马拉松成绩的关键因素。
The fastest marathoners—those finishing in less than two-and-a-half hours—covered roughly three times as many kilometres per week as the slowest.
最快完赛者（耗时不足2.5小时）的每周训练里程约为最慢者的3倍。
The number of long runs completed and the number of days spent training were also correlated with faster times.
长距离跑完成次数以及训练天数，也与完赛成绩呈正相关关系。
For example, runners whose training involved ten long runs (those over 20km) were, on average, nearly 50 minutes faster, in the final race, than those who completed none.
例如，在训练期间完成10次长距离跑（指20公里以上的跑步训练）的跑者，在最终赛事中的平均完赛时间，比从未进行过长距离跑训练的跑者快了近50分钟。
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Crucially, much of this training was done at low intensity.
特别关键的是，这类训练大多是在低强度状态下完成的。
Almost all the extra distance logged by the eventual faster runners was completed at an “easy” pace, slower than marathon speed and below the lactate threshold.
最终跑出佳绩的选手，额外增加的训练里程基本都是用“舒服的速度”完成的，这种配速不仅慢于马拉松比赛时的速度，还低于乳酸阈值。
Lower-intensity training seems to improve aspects of running physiology with lower risk of injury and less need for long recovery breaks.
低强度训练似乎能够改善跑步相关的各项生理指标，同时还能降低受伤风险，也不用花很长时间恢复休整。
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Elite athletes typically spend around 80% of their time running slowly but for casual runners this can seem counter-intuitive.
精英运动员的训练时间中，约有80%通常用于低速慢跑，但这一点对于普通跑者而言，似乎有违直觉。
Indeed, Cailbhe Doherty of University College Dublin says that most casual runners are “working too hard” during their training.
都柏林大学学院的凯尔沃·多尔蒂称，事实上，大多数普通跑者在训练期间都“用力过猛”了。
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Even as a race draws near, there are still measures that can be taken to improve performance.
即使比赛临近，跑者仍可通过一些方法来提升运动成绩。
Tapering training becomes critical—cutting mileage three weeks before the event, rather than just one, can improve finishing times by up to 2.6%.
赛前减量训练至关重要——赛前三周削减训练里程，而不是仅在赛前一周才减量，可将完赛时间最多缩短2.6%。
This rest allows muscles to replenish their glycogen stores (chains of glucose molecules).
这段休整期能让肌肉得以补充糖原储备（也就是葡萄糖分子链）。
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Carbohydrate loading in the final 48 hours is vital for the same reason.
同理，赛前48小时的碳水化合物负荷补充也至关重要。
Dr Doherty recommends consuming eight to ten grams of carbohydrate per kilogram of body weight—a surprisingly difficult target for most people to hit.
多尔蒂博士建议摄入量为每千克体重8–10克碳水化合物——这个量对大部分人来说都很难达标。
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In summary, run at a comfortable pace as often as possible for as long as possible.
总而言之，参赛选手应该尽可能多地以舒适配速进行长距离训练。
It may not be time-efficient, but it seems that the best way to race fast is to train slow.
这种训练方式可能不是最省时的，但想要跑得快，最好的方法就是慢速训练。
（恭喜读完，本篇英语词汇524左右）
原文出自：2026年1月3日《TE》Science & technology版块
精读笔记来源于：自由英语之路VIP群 本文翻译整理: Irene 本文编辑校对: Irene 仅供个人英语学习交流使用。
【重点句子】（3个）
The number of long runs completed and the number of days spent training were also correlated with faster times.
长距离跑完成次数以及训练天数，也与完赛成绩呈正相关关系。
Lower-intensity training seems to improve aspects of running physiology with lower risk of injury and less need for long recovery breaks.
低强度训练似乎能够改善跑步相关的各项生理指标，同时还能降低受伤风险，也不用花很长时间恢复休整。
In summary, run at a comfortable pace as often as possible for as long as possible.
总而言之，参赛选手应该尽可能多地以舒适配速进行长距离训练。
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