主播
节目简介
来源：小宇宙
【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】
1. 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.
2. Jones AM, Kirby BS. Physiological Resilience: What Is It and How Might It Be Trained? Scandinavian Journal of Medicine & Science in Sports, 2025.
3. Hunter B, Maunder E, Jones AM, Gallo G, Muniz-Pumares D. Durability as an Index of Endurance Exercise Performance: Methodological Considerations. Experimental Physiology, 2025.
4. 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.
5. 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.
6. Cottle RM, et al. Onset of Cardiovascular Drift During Progressive Heat Stress in Endurance-Trained Individuals. Physiological Reports, 2023.
7. Pradas F, et al. Effects of Ultratrail Running on Neuromuscular Function, Muscle Damage and Hydration Status. 2021.
8. Jeukendrup AE. A Step Towards Personalized Sports Nutrition: Carbohydrate Intake During Exercise. Sports Medicine, 2014.
9. Coates AM, Berard JA, King TJ, Burr JF. Physiological Determinants of Ultramarathon Trail-Running Performance. International Journal of Sports Physiology and Performance, 2021.
10. Tiller NB, et al. Muscle Damage as the Main Impediment to Performance in Long-Distance Ultramarathons. Current Opinion in Physiology, 2025.
11. 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.
12. 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.
13. 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#
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】
1. 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.
2. Jones AM, Kirby BS. Physiological Resilience: What Is It and How Might It Be Trained? Scandinavian Journal of Medicine & Science in Sports, 2025.
3. Hunter B, Maunder E, Jones AM, Gallo G, Muniz-Pumares D. Durability as an Index of Endurance Exercise Performance: Methodological Considerations. Experimental Physiology, 2025.
4. 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.
5. 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.
6. Cottle RM, et al. Onset of Cardiovascular Drift During Progressive Heat Stress in Endurance-Trained Individuals. Physiological Reports, 2023.
7. Pradas F, et al. Effects of Ultratrail Running on Neuromuscular Function, Muscle Damage and Hydration Status. 2021.
8. Jeukendrup AE. A Step Towards Personalized Sports Nutrition: Carbohydrate Intake During Exercise. Sports Medicine, 2014.
9. Coates AM, Berard JA, King TJ, Burr JF. Physiological Determinants of Ultramarathon Trail-Running Performance. International Journal of Sports Physiology and Performance, 2021.
10. Tiller NB, et al. Muscle Damage as the Main Impediment to Performance in Long-Distance Ultramarathons. Current Opinion in Physiology, 2025.
11. 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.
12. 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.
13. 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#
小宇宙热评
小木小木小小木
1周前
福建
1
完成三次条件尽量相似的长距离，记录：
1.前后半程各自平均心率，配速，功率，RPE
2.每小时碳水和液体摄入量，精确到克数
3.气温，湿度，路线爬升
4.后半程最先变化点，心率or呼吸or步频or腿酸or肠胃？
5.训练后24-48小时恢复情况
（🙋🏻♀️蜀黍~~不跑全马的要做吗？😝😝）
ss谢耳朵
1周前
山东
0
12:26 懂了 少跑强度就准了🤪
RioSlow
1周前
北京
0
百公里靠算命哈哈哈
ss谢耳朵
1周前
山东
0
40:33 提问🙋 那怎么才能在训练中判断是不是补上了足够多的糖呢？
宏宏跑步去
1周前
北京
0
38:18 全体复颂：能够恢复的周跑量📝
千鲸鼎
1周前
广东
0
对即将参加100km毅行的我像及时雨一样的一期
弹吉他的runner
1周前
江苏
0
我是短距离匹配不上我全马的水平 哈哈哈，我是全马只要前面不要脑子热死板看配速就能保证后面不崩盘，比赛是不同阶段解锁不同阶段的心率这招百试不爽，回回冲线都有惊喜。
外观
