创作者写的节目说明

【简介】

现实中，很多跑者的半马成绩已经足够出色，按照VDOT换算，全马也应该有一个漂亮的结果；真正到了比赛，30公里后却持续掉速。究竟是VDOT“失效”了，还是我们忽略了等效成绩背后的条件？

这一期，我们讨论耐力表现的第四个维度——耐久性（Durability）。它关注的不是跑者在新鲜状态下能跑多快，而是经过两三个小时后，跑步经济性、可持续强度和肌肉输出还能保留多少。

【SKILL】

https://github.com/SrJackCM/analyze-running-durability

用来分析耐久力的技能

【主要资料来源】

Smyth B, Maunder E, Meyler S, Hunter B, Muniz-Pumares D. Decoupling of Internal and External Workload During a Marathon: An Analysis of Durability in 82,303 Recreational Runners. Sports Medicine, 2022.
Jones AM, Kirby BS. Physiological Resilience: What Is It and How Might It Be Trained? Scandinavian Journal of Medicine & Science in Sports, 2025.
Hunter B, Maunder E, Jones AM, Gallo G, Muniz-Pumares D. Durability as an Index of Endurance Exercise Performance: Methodological Considerations. Experimental Physiology, 2025.
Clark IE, Vanhatalo A, Thompson C, et al. Dynamics of the Power–Duration Relationship During Prolonged Endurance Exercise and Influence of Carbohydrate Ingestion. Journal of Applied Physiology, 2019.
Zanini M, Folland JP, Wu H, Blagrove RC. Strength Training Improves Running Economy Durability and Fatigued High-Intensity Performance in Well-Trained Male Runners: A Randomized Controlled Trial. Medicine & Science in Sports & Exercise, 2025.
Cottle RM, et al. Onset of Cardiovascular Drift During Progressive Heat Stress in Endurance-Trained Individuals. Physiological Reports, 2023.
Pradas F, et al. Effects of Ultratrail Running on Neuromuscular Function, Muscle Damage and Hydration Status. 2021.
Jeukendrup AE. A Step Towards Personalized Sports Nutrition: Carbohydrate Intake During Exercise. Sports Medicine, 2014.
Coates AM, Berard JA, King TJ, Burr JF. Physiological Determinants of Ultramarathon Trail-Running Performance. International Journal of Sports Physiology and Performance, 2021.
Tiller NB, et al. Muscle Damage as the Main Impediment to Performance in Long-Distance Ultramarathons. Current Opinion in Physiology, 2025.
Bontemps B, Vercruyssen F, Gruet M, Louis J. Downhill Running: What Are the Effects and How Can We Adapt? A Narrative Review. Sports Medicine, 2020.
Arribalzaga S, et al. Relationship of Carbohydrate Intake During a Single-Stage One-Day Ultramarathon With Fatigue, Gastrointestinal Symptoms, and Performance: A Systematic Review. International Journal of Environmental Research and Public Health, 2021.
Benchetrit S, et al. The Effects of Sleep Deprivation and Extreme Exertion on Cognitive Performance at the Suffolk Back Yard Ultra-Marathon. PLOS ONE, 2024.

【联系到我】

微信:SrJackCM

小红书:SrJackCM

微博:杰克蜀黍的唠叨

【播客平台】

小宇宙/Apple Podcast/腾讯音乐/喜马拉雅/网易云等

#跑步#

AI 推荐理由

为什么值得听

AI 读完整集转写后给出的推荐理由

半马跑得快，全马就一定快吗？这期节目用8万跑者的数据告诉你：不一定。心率与速度的“解耦”平均在25公里就悄悄开始，比你感知到的撞墙早了近10公里。节目不仅拆解了能量供应、神经肌肉疲劳、热环境等衰减机制，还给出了普通跑者观察耐久性的具体方法——记录效率因子、解耦出现时间、补给影响。越野跑者还能听到关于下坡离心收缩、肠胃耐受、睡眠剥夺的独家分析。最后，主播还提供了一个自制SKILL工具，帮你自动计算耐久性指标。

AI 概要

本期概要

由 AI 从整集转写生成，是创作者说明之外的补充

本期节目围绕“半马快的人全马不一定快”这一现象，引入“耐久性”作为耐力表现的第四维度。节目解释了传统三变量（最大摄氧量、阈值、跑步经济性）的局限，指出这些指标在长时间运动中会衰减，而衰减的起点和幅度因人而异。通过 2022 年 8 万跑者数据和 2025 年综述，说明心率-速度解耦是身体先于感知的预警。节目还分析了能量供应、跑步经济性、神经肌肉疲劳、热环境四个衰减来源，并扩展到越野超马的五个系统（运动、结构、肠胃、认知、决策）。最后给出普通跑者观察耐久性的方法和训练建议，强调低强度容量、受控的马拉松配速后段、力量训练和补给训练。

AI 识别的章节

章节

点一章从那里开始播 · 与上面创作者标的时间点各自独立