对许多想跑马拉松的人来说，全程是 26.2 英里（42 公里），而想在不受伤的情况下达到目标成绩或完赛，需要遵循训练计划。跑步能力主要取决于三个因素：乳酸阈值、VO₂ max 和跑步经济性；前两者可随训练快速提升，而后者通常变化更慢。

一项 2024 年研究分析了约 120,000 名在 Strava 记录跑步的马拉松跑者在 16 周内的训练数据，发现训练距离最关键：完赛少于 2.5 小时的最快跑者每周跑的公里数约为最慢者的 3 倍。完成 10 次超过 20 公里的长跑以及训练天数更多也与更快成绩相关；例如，训练中有 10 次长跑的人在比赛中平均比一次长跑都没完成的人快将近 50 分钟，而且这些额外距离几乎都以低强度“轻松”配速完成，低于乳酸阈值。

证据也支持更多休息与补给：在比赛前 3 周（而不是仅 1 周）减少跑量可使完赛时间最多提升 2.6%，而在最后 48 小时进行碳水化合物加载以补充糖原；建议每公斤体重摄入 8–10 克碳水化合物。精英运动员的模式也与约 80% 的低强度跑步时间一致，意味着更快的比赛往往来自更慢的训练。

For many would-be marathoners, the distance is 26.2 miles (42 km), and hitting a goal time or even just finishing without injury requires following a training plan. Running ability depends on three main factors—lactate threshold, VO₂ max, and running economy; the first two can improve quickly with training, while the third tends to change more slowly.

A 2024 study analyzed 16 weeks of training data from roughly 120,000 marathon runners who logged runs on Strava and found that training distance matters most: the fastest finishers (under 2.5 hours) covered about three times as many kilometres per week as the slowest. Ten long runs over 20 km and more training days also correlated with faster times; for example, runners with ten long runs averaged nearly 50 minutes faster than those with none, and almost all the extra distance was done at an easy, low-intensity pace below the lactate threshold.

Evidence also favors more rest and fuel: cutting mileage three weeks (not one) before the event can improve finishing times by up to 2.6%, and carbohydrate loading in the final 48 hours targets glycogen replenishment, with 8–10 g of carbohydrate per kg of body weight recommended. Elite patterns align with spending around 80% of running time at low intensity, implying that faster racing tends to follow slower training.

Source: What is the best way to train for a marathon?

Subtitle: Most people train too fast

Dateline: 12月 30, 2025 05:49 上午