b***m
发帖数: 2112 | 1 看到跑友讲over-train导致生病，结合自身经验体会谈一谈。
马拉松比赛真的是all out，不仅仅是身体储存能量all out，还包括体内微量元素等等
都要all out。另外，比赛对肌肉组织的微创伤也比平时训练多得多。所以我谈三个方
面（很多地方是个人凭感觉的理解，不一定绝对正确）：
1）训练和比赛导致肌肉创伤是滞后的，当时感觉不到，或者不觉得严重，稍后（几天
之内）可能就发现慢慢加重。忌讳的是在感觉到伤痛后不以为然，反而维持跑量/强度
，甚至增加跑量/强度。那样伤痛就会积累、加剧，直至爆发、难以忍受到身体崩溃。
除了引起炎症的伤痛，肌肉微创伤也是要认真对待的。长跑训练过程就是一个微创=>复
原/重组=>肌肉强度提升=>微创=>复原/重组=>肌肉强度提升...的爬坡似的循环过程。
要注意的是，要用足够的休息和营养补充来促进肌肉复原是必须的，这是体育训练背后
的普适生理学基础，不可违背。一次all out的比赛（不管是10k还是全马），对肌肉组
织造成的微创程度比正常训练（因为训练达不到比赛的强度）大得多。那么，比赛后需
要的休息量和营养补充量也要比平时训练要大。
2）严密的制定并follow训练计划、不要over-train是非常必要的，严格按照事先制定
的program每天check训练量是非常科学的。赛前taper down跑量，赛后要充分休息、合
理饮食、充分补充营养。赛后恢复训练是一个taper up的过程，绝不可以操之过急。很
多时候大脑对身体的感觉会误导对身体机能的判断，这时候一个事先制定好的、基于当
前自身水平的训练表，就是客观的参考。不要“跟着感觉走”，要“跟着计划表走”。
很多人忽略一个marathon training program(typical 18周)的pre-program和post-
marathon的计划制定，其实这些是非常重要的。开始执行一个训练计划前，让身体调整
到适应训练强度的水平。比赛完成后，也要跟着post-marathon计划走，直到下一个新
的训练计划开始。网上搜搜，就可以发现，有不少post-marathon的schedule供参考。
3）血液系统是一个看不见的杠杆，marathoner（特别是菜鸟到初中级跑者）必须慎重
对待。一本全面的跑步书，不仅教给我们跑步的技巧，还要教我们如何制定计划、如何
休息、如何饮食、如何补充血液所需微量元素。了解超长跑（注意，这是极限运动）背
后的生理学原理，是真的善待自己、对自己的身体负责（其实也是善待亲人:-))。
3-1）跑步不是简单的出汗，而是加速新陈代谢的过程。不跑步的人，基于自身的生活
习惯，身体处在一个新陈代谢的水平上。开始长跑的人，新陈代谢就被调节到一个和之
前多件习惯不同的一个全新的水平上。就跟开车油门换挡一样，身体对碳水化合物、脂
肪、蛋白质、维生素、矿物质和微量元素的需求被调到一个高消耗的档次上。如果这个
时候还把饮食习惯维持在多年的习惯水平上，那就是mis-match了。
3-2）当变叔说他的体质很好的时候，我就思考了：为什么？我的理解是，经过多年（>
5年?）的训练和适应过程，他的体质处在较高的水平上，他的身体达到的平衡点和初中
级跑者非常不同。他当前的饮食习惯和训练强度匹配，所以他不会或者不容易出现over
-train、电解质紊乱和免疫系统失调等问题。
3-3）措施是什么呢？我觉得是改进饮食习惯（肉类、蔬菜、主食等要合理搭配）、跑
步前后多喝运动饮料（维持体内电解质体系平衡）、甚至吃吃维生素片等（好了，俺歇
了，有兴趣的可以去看看《跑步圣经》（原书名）第13章<跑步
者的营养供给>）。
最后，建议长跑爱好者多看看相关书籍:-) | b***m
发帖数: 2112 | 2 这篇文章讲跑步和免疫系统的关系，感觉不错：
http://www.runnersworld.com/race-training/running-and-your-immu
ben's note: 翻译完了突然感觉到周末连着两个高强度session对自己当前的水平是不
太妥，吐了:-(
这里试着翻译一下（欢迎纠错）：
人类的免疫系统非常复杂，很多相互关联的细胞参与到抵抗疾病和病毒感染中来。另外
，其他因素，比如心理压力和饮食习惯也会影响人体对病毒感染的抵抗能力。所以，很
难把跑步训练对免疫系统的影响和其它方面的影响区分开。
在某些方面，跑步和免疫力的相关性是得到很好证实的。第一，有足够的证据证明，对
于原本健康的跑者，长达一个小时左右的中等程度的跑量是增强其免疫系统的。第二，
越来越多的数据显示，高强度长时间的跑步运动能够短时间内降低人体内某些防护性细
胞的功能，从而增加病毒感染的风险。第三，有证据显示，除非人体有足够时间去适应
跑步训练，大幅提升训练量或训练的总体强度可能降低跑者的抵抗力。
多大的强度和多少跑量才能显著增加病毒感染的风险，这取决于跑者自身的免疫系统强
度。最有可能导致短时性免疫力下降的跑步包括10英里或以上的比赛，长距离间歇跑或
超长距离跑。通常免疫功能失常会持续几个小时，也可能2至3天之内也不能完全恢复。
比如，研究发现，全马比赛后一星期内，比赛参加者得上呼吸道感染（普通感冒）的概
率是未参加比赛的普通跑者的6倍。相似的，参加一个斑马比赛后，跑者体内的自然杀
伤细胞(natural killer cells，免疫系统的重要组成部分)会在比赛30分钟后出现显著
下降，而且24小时内不能完全恢复正常水平。另一项研究发现，当跑者在每周训练计划
中增加几次长距离间歇跑或显著增加周跑量时，人体免疫系统中辅助性细胞和抑制性细
胞总量之间的比值会下降。
1. 如何降低免疫系统压力
最简单的办法是听取妈妈们通常会说的建议：勤洗手，保证高质量的睡眠，避开生病的
人群和保持健康饮食习惯。我们可以看看营养方面的注意事项：越来越多的证据表明碳
水化合物的流失会降低免疫功能。对于这个关联性，有两种假说：1）血糖水平降低会
促进应激激素的释放，从而改变免疫功能；2）血液中葡萄糖含量减低引起免疫细胞数
量下降到一定水平，免疫细胞就不能正常工作。
一个方面，碳水化合物的消耗能够刺激肌肉和胃去存储更多糖原，这是训练带来的对人
体正面的刺激。但是，另一个方面，它又会降低人体的自我保护水平。为了从训练中达
到增加糖原储存能力的目的，同时又避免抑制免疫系统功能，在大量消耗体能的运动后
以最快速度补充碳水化合物是恰当的。补充抗氧化剂（比如维生素C, E, β胡萝卜素和
硒）能够中和剧烈运动产生的自由基（其对细胞有破坏作用）也有可能帮助维持免疫功
能。
但是，不同研究得出的结论不尽相同。一些研究表明训练后吃抗氧化剂片能够降低感染
概率，而另一些则显示没有好处。最好是通过水果和蔬菜比例较高的饮食中获取抗氧化
剂，因为水果蔬菜也能够提供其他可以增强免疫力的微量元素。如果饮食习惯不佳，那
么吃抗氧化剂片可能起作用。但是不是任何补充剂越多越好，比如，过量补充维生素E
和锌会降低免疫力。饮食中缺乏蛋白质、铁、锌、维生素B6和维生素B12也会削弱免疫
系统。同样地，和热量不足的饮食习惯一样，过低脂肪或过高脂肪饮食也可能降低免疫
功能。幸运的是，保证基本的健康饮食习惯就完全能够避免这些潜在的隐患（过渡担心
是不必要的）。
2. 关于训练的启示
1）比赛或艰苦的训练之后不应该紧跟着高强度的练习，而应该根据之前的强度适当选
择一两天的放松练习。虽然这个建议是合理的，但是很多跑者难以做到。比如，很多人
喜欢在周六进行一次高强度练习，而在周日进行一次长距离跑。如果确实需要做背靠背
的高强度练习，建议在周六吃大量碳水化合物以免周日的长距离练习能量不足。周日长
跑后尽快补充碳水化合物，然后周一周二进行放松跑（或休息）。
2）不要突然增加训练强度或跑量。虽然免疫系统通常能够随着训练强度的改变而调整
，但是不能足够快。所以，好的策略是隔一两周才适当增加强度或跑量，但是不要两者
同时增加。这种温和地逐步增加负荷的训练方法需要耐心，但确实能够降低免疫系统压
力、降低受伤的风险、更有助于保持积极的心态去适应高强度训练。
Train Hard, Stay Well
Running and your immune system
By Pete Pfitzinger, M.S. THURSDAY, MAY 1, 2003, 12:00 AM
Since you are reading Running Times, you most likely take your training
seriously. You love the challenge of racing, and running improves your
cardiovascular system and quality of life. But does it make you more
susceptible to illness? The human immune system is highly complex. Many
types of inter-related cells are involved in protection against disease and
infection. In addition, factors such as psychological stress and diet
influence your resistance to infection, so it is difficult to isolate the
effect of training.
Some aspects, however, of the relationship between running and immune
function are well established. First, there is ample evidence that moderate-
intensity running up to an hour or so strengthens the immune system of
runners who are otherwise healthy. Second, there is increasing data that
high-intensity running of long duration temporarily reduces the function of
some types of protective cells, creating an open window during which runners
are at increased risk of infection. Third, there is evidence that
substantially increasing the overall intensity or volume of training may
lower runners' resistance until the body has time to adapt to the increased
training load.
How hard and how long you need to run to significantly increase your risk of
infection depends on the strength of your immune system. The types of
running most likely to lead to temporary immune suppression are races of 10
miles or greater, long interval sessions or unusually taxing long runs. The
dip in immune function generally lasts for a few hours, and may not
completely rebound for two to three days. For example, marathon runners were
found to be six times more likely to have an upper respiratory tract
infection (common cold) during the week after a marathon compared to other
runners who did not race. Similarly, after racing a half marathon the number
of natural killer cells (a key component of the immune system) was
dramatically reduced 30 minutes after the race, and did not fully recover
for 24 hours. Another study found decreases in the ratio of immune "helper"
cells to "suppressor" cells when runners added several long interval
sessions to their training or greatly increased their weekly mileage.
1. Reducing Immune System Suppression
The simplest way to stay well is to follow your mother's advice: wash your
hands, get a good night's sleep, avoid sick people and eat a healthy diet.
Let's look closer at nutritional concerns. Increasing evidence indicates
that immune function is reduced by carbohydrate depletion. Two hypotheses
for this link are: 1) reduced blood glucose levels lead to the release of
stress hormones which alter immune function; and 2) when immune cells run
low on glucose they cannot do their job as well. Depleting your carbohydrate
stores, however, also provides the stimulus for your muscles and liver to
stockpile more glycogen (the storage form of carbohydrate).
So, on the one hand, becoming carbohydrate depleted provides positive
training adaptations, while on the other hand it appears to lower your
defenses. To obtain the positive training stimulus to increase glycogen
storage while minimizing immune system suppression, replace carbohydrates as
soon as possible after your long carbohydrate-depleting efforts.
Antioxidant supplementation (e.g. vitamins C, E, beta carotene and selenium)
may help maintain immune function after strenuous exercise by neutralizing
free radicals.
The results of studies have been mixed, however, with some showing fewer
post-exercise infections after antioxidant supplementation and others
showing no benefit. It is best to get your antioxidants from a diet high in
fruits and vegetables, which likely also provide other immune-strengthening
substances. If your diet is poor, then a standard antioxidant supplement may
help, but as with any supplementation more is not better (e.g. excess
intakes of vitamin E and zinc actually reduce immune function). Diets
deficient in protein, iron, zinc, vitamin B6 and vitamin B12 also weaken the
immune system. Similarly, low-fat or high-fat diets tend to reduce immune
function, as do diets deficient in calories. Fortunately, all of these
potential pitfalls are covered by a basic healthy diet.
2. What Are the Training Implications?
1) After a race or grueling workout you should not do another hard session
until your immune system recovers. Depending on how hard the session was,
you should take one or two easy days. Although this advice is logical, it is
sometimes hard to adhere to, if, like many runners, you tend to race or do
a hard workout on Saturday and follow that up with a long run on Sunday.
If you must do back-to-back hard sessions, take in plenty of carbohydrates
after Saturday's effort to ensure you are not depleted going into Sunday and
replace your carbohydrate stores as soon as possible after that run. Then
take it easy Monday and Tuesday. 2) Do not suddenly increase the overall
intensity of your training or your mileage. The immune system typically
adapts fairly quickly to increased training loads, however, so a reasonable
strategy is to increase either your mileage or your training intensity (but
not both) moderately for a week or two and then increase again. The more
moderate approach may require patience but will reduce immune system
suppression, reduce your likelihood of injury and is more likely to lead to
positive training adaptations.
Note: Two-time Olympian Pete Pfitzinger is an exercise physiologist. | p***c
发帖数: 5202 | 3 具体些好吗？给个具体建议，比方，就是说跑完可以吃
1. 日餐buffet
2. 中餐buffet
3. Indian buffet
4. 老美buffet
5. 以上皆可
哪个答案正确？ | R*****s
发帖数: 41236 | 4 赞，fitness level尤其是有氧能力的提高是个需要耗费时间，慢慢积累的过程，我刚
开始跑的几年也是很着急，也会overtrain, 受伤生病等等..
慢慢的时间长了会对自己身体越来越了解，上多大量，怎么加量加强度，伤痛怎么处理
，会更加心里有数。再就是有空多看看书，至少系统的看一本吧, 现在微信上中文资源
也很多很不错，可以多看看，当然最终还是得亲身实践才能真正理解...
【在 b***m 的大作中提到】
: 看到跑友讲over-train导致生病，结合自身经验体会谈一谈。
: 马拉松比赛真的是all out，不仅仅是身体储存能量all out，还包括体内微量元素等等
: 都要all out。另外，比赛对肌肉组织的微创伤也比平时训练多得多。所以我谈三个方
: 面（很多地方是个人凭感觉的理解，不一定绝对正确）：
: 1）训练和比赛导致肌肉创伤是滞后的，当时感觉不到，或者不觉得严重，稍后（几天
: 之内）可能就发现慢慢加重。忌讳的是在感觉到伤痛后不以为然，反而维持跑量/强度
: ，甚至增加跑量/强度。那样伤痛就会积累、加剧，直至爆发、难以忍受到身体崩溃。
: 除了引起炎症的伤痛，肌肉微创伤也是要认真对待的。长跑训练过程就是一个微创=>复
: 原/重组=>肌肉强度提升=>微创=>复原/重组=>肌肉强度提升...的爬坡似的循环过程。
: 要注意的是，要用足够的休息和营养补充来促进肌肉复原是必须的，这是体育训练背后
| b***m
发帖数: 2112 | 5 这篇文章讲通过营养增强免疫力：
http://www.running-physio.com/nutrition/
Nutritional advice for runners – the immune system and strategies to
prevent infection
by Tom Goom on November 19, 2012 in Guest Bloggers, Nutrition and
Supplements, Training Advice
So you thought exercise makes you fitter? It does overall. Exercise has
massive benefits for the cardio-respiratory system, not to mention many
other health benefits. However, as training loads and volumes increase, we
open up possibilities for different complications. One of the key areas
where changes are observed in elite athletes is the immune system and their
pattern of illness.
It is now accepted that exercise causes altered immune cell function. This
is a fairly new area of research in Sports Medicine, and there’s still a
lot of work needed before we come anywhere near understanding what’s going
on. Despite being great for our overall health, exercise causes decreases in
the region of 15-25% in lymphocytes, T cells and B cells, natural killer
cells, and reduces the mucosal secretory functions of the nose and salivary
glands. There is thought to be an ‘open-window’ of susceptibility to
infection after acute exercise, although the length of this period is
debatable. For more information about the immune system and the
physiological changes induced by exercise, read this excellent consensus
statement.
Upper respiratory tract infections (URTIs) are common in runners and
endurance athletes, and are one of the most frequently cited reasons for
attendance at sports medicine clinics. Infections don’t necessarily follow
normal patterns of winter illness and tend to peak at times of hard training
and competition. In particular, they increase 2-6 fold after marathons and
ultramarathons. Other areas of the body such as the intestine also suffer
during intense exercise, although how these factors are related is still
unknown.
It’s clear from the physiological changes observed in athletes that
exercise has a measurable impact on markers of immune stress and dysfunction
. So what are the practical nutritional steps you can take to minimise these
risks?
1. Don’t forget your carbs…
Cycled carbohydrate intake is vital for performance in endurance sports, and
carbohydrate intake leading up to a marathon is the biggest predictor of
performance in novice runners. However, it’s not just performance they
affect. Ingestion of carbohydrates plays a role in how the immune system
responds to heavy training loads by reducing circulating cortisol level and
delaying the symptoms of overreaching during intensive training periods(
Gleeson 2004, Lane 2009). Placebo-controlled trials in cyclists have also
shown carbohydrate ingestion attenuates some aspects of detrimental changes
of immune response during prolonged exercise (Halson 2004). Up to 60 g of
carbohydrate per hour of heavy exertion helps dampen immune inflammatory
responses, as described in the second part of the Immune System Consensus
Document .
So, one strategy to reduce immune stress is to ensure adequate fuelling with
carbohydrates. Start well-fuelled, refuel during exercise lasting longer
than an hour, and make sure you provide your body with proper recovery
nutrition afterwards. Starting well-fuelled requires a good suppply of
healthy carbohydrates throughout training and tapering periods. Despite what
Panorama has to say about how useless sports drinks are, if ever they have
a place, it's during competitive long-distance events. They can be vital if
you find it hard to eat whilst running, especially if your goal is to excel
at, rather than just complete an event. It goes without saying that food
should provide as much of our energy intake as possible, but during long
endurance exercise, if there was a choice between no additional fuel or fuel
provided by a sports drink, I’d take it every time. Following exercise,
try to eat a balanced meal containing a good amount of protein and
carbohydrate as soon as possible.
2. Good general nutrition…
It may seem like an obvious point to make, but the importance of all-round
good nutrition cannot be stressed enough. Ensuring your diet contains
adequate energy, macronutrients (protein, carbohydrate and fat) and
micronutrients (vitamins and minerals) is one of the most important things
you can do for your general health and to keep your immune system strong.
Eating a balanced wholefood diet and avoiding energy and micronutrient
deficiencies (particularly iron, zinc and vitamins B6 and 12), is essential
for athletic performance. Many micronutrient supplements have been found to
increase immunity in athletes, but it is unclear whether this is because
they are treating deficiencies or providing additional benefit to non-
deficient subjects. A good diet preventing micronutrient deficiencies is the
best starting point, and vitamin and mineral supplements should ideally
only be used for those with proven deficiencies or poor diets.
3. Lose weight carefully…
A study in judo athletes found that four weeks of weight-loss, averaging 2.
8kg, was enough to significantly weaken immune function and increase the
risk of URTI. If you are reducing the amount of carbs in your diet to lose
body fat, you may need to scale down your endurance training because your
body will not cope well with an energy deficit, low-carbohydrate intake and
high levels of training. Aim for shorter higher-intensity workouts and make
sure you include carbohydrates at key times around exercise. If your fat-
loss strategy includes depleted workouts, make sure you have a carbohydrate-
containing meal afterwards. If you are restricting your energy intake it is
particularly important to make sure every calorie counts and provides you
with essential nutrients, so cut out all junk food and get the majority of
your calories from lean meats and fish, fresh fruit and vegetables and low-
fat dairy products.
4. Hydration…
Maintaining a good state of hydration will help protect your first-line
defences against infection- namely your snot and spit! Being well-hydrated
reduces stress in exercise and also maintains saliva flow, which is useful
because saliva contains several substances with antimicrobial properties
such as IgA (immunoglobulin A). Click here to read the American College of
Sports Medicine's fluid replacement guidelines for exercise. You should aim
to never lose more than 2% of your body mass during exercise, which can
easily be checked at home or at the gym.
5. Probiotics and other supplements
A good diet with enough energy and macro/micronutrients is one of the
biggest building blocks for a strong immune system. However there are some
supplements other than micronutrients that have shown benefit in certain
athletic populations.
Probiotics are defined by the World Health Organisation as “live
microorganisms which, when administered in adequate amounts, confer a health
benefit on the host.” They are found in some yoghurts and can also be
bought in supplement form. Various Lactobacilli species have been tested in
athletes, and studies have shown probiotics from this group reduce fatigue
and themagnitude of acute exercise-induced changes in some cytokines,
maintain salivary IgA during winter training and competition and reduce
frequency and severity of URTI in runners. Probiotics may also reduce the
severity of gastrointestinal symptoms in marathon runners.
Quercetin has been suggested as an immune system strengthener and as an
exciting supplement for immune support. However despite increases in plasma
quercetin levels, a study published in 2011 showed quercetin did not counter
postexercise inflammation or immune changes relative to placebo. Other work
, published in 2007 showed quercetin ingestion by ultramarathon athletes for
3 weeks before a competitive 160-km race significantly increased plasma
quercetin levels but failed to attenuate muscle damage, inflammation,
increases in plasma cytokine and hormone levels, and alterations in
leukocyte cytokine mRNA expression.
Other supplements that have been suggested for improving immunity in
athletes include echinacea, ginseng, beta-glucan, and bovine colostrums. For
a full discussion of the possible efficacy of these supplements please read
the second part of the consensus paper.
The bottom line….Maintaining good immune health requires a holistic
approach. Periodisation of training and nutrition, particularly in periods
of fat-loss, reducing stress levels, sleeping and eating well all play an
important role.
Whilst the supplements I have discussed here are all thought to be safe when
taken as directed, it's always sensible to be cautious about adding
supplements to your diet. Discuss with a qualified professional or do your
homework before taking anything new. | b***m
发帖数: 2112 | 6 我不知道:-)。
我的答案是：把下面那个图，打印出来，吃了，哦哈哈~
【在 p***c 的大作中提到】
: 具体些好吗？给个具体建议，比方，就是说跑完可以吃
: 1. 日餐buffet
: 2. 中餐buffet
: 3. Indian buffet
: 4. 老美buffet
: 5. 以上皆可
: 哪个答案正确？
| R*****s
发帖数: 41236 | 7 赞，准备比赛的同时减肥的确尤其要小心，很容易生病，当然生病也没那么可怕，身体
会慢慢变得更强壮更抗造..
【在 b***m 的大作中提到】
: 这篇文章讲通过营养增强免疫力：
: http://www.running-physio.com/nutrition/
: Nutritional advice for runners – the immune system and strategies to
: prevent infection
: by Tom Goom on November 19, 2012 in Guest Bloggers, Nutrition and
: Supplements, Training Advice
: So you thought exercise makes you fitter? It does overall. Exercise has
: massive benefits for the cardio-respiratory system, not to mention many
: other health benefits. However, as training loads and volumes increase, we
: open up possibilities for different complications. One of the key areas
| b***m
发帖数: 2112 | 8 这不是no pain, no gain么？O(∩_∩)O哈！
一般人当然是规避病痛的，所以应该run hard, run smart.
【在 R*****s 的大作中提到】
: 赞，准备比赛的同时减肥的确尤其要小心，很容易生病，当然生病也没那么可怕，身体
: 会慢慢变得更强壮更抗造..
| l****y
发帖数: 4773 | 9 俺觉得吃的还是要多样。俺一整年没吃米面和油，全部carb就是早上4片面包，fat基本
就是花生酱。受伤不断，肌肉恢复需要各种成分，吃饱了才能长肌肉。 | R*****s
发帖数: 41236 | 10 赞毅力! 我现在也开始狂吃carb, 冰激凌也常吃，也没胖..
【在 l****y 的大作中提到】
: 俺觉得吃的还是要多样。俺一整年没吃米面和油，全部carb就是早上4片面包，fat基本
: 就是花生酱。受伤不断，肌肉恢复需要各种成分，吃饱了才能长肌肉。
| | | b***m
发帖数: 2112 | 11 因为你把它们burn掉了。我最近吃多了，跑前体重又从64.5涨到66kg了，O(∩_∩)O哈！
【在 R*****s 的大作中提到】
: 赞毅力! 我现在也开始狂吃carb, 冰激凌也常吃，也没胖..
| b***m
发帖数: 2112 | 12 这个不好，不balance。
【在 l****y 的大作中提到】
: 俺觉得吃的还是要多样。俺一整年没吃米面和油，全部carb就是早上4片面包，fat基本
: 就是花生酱。受伤不断，肌肉恢复需要各种成分，吃饱了才能长肌肉。
| c****s
发帖数: 2487 | 13 狂赞!
另跑步圣经不是Marquardt写的Die Laufbibel? 这本我借着看了，很好很全面。Amazon
上Das groe Lehrbuch评价更高，我还没看过。
【在 b***m 的大作中提到】
: 看到跑友讲over-train导致生病，结合自身经验体会谈一谈。
: 马拉松比赛真的是all out，不仅仅是身体储存能量all out，还包括体内微量元素等等
: 都要all out。另外，比赛对肌肉组织的微创伤也比平时训练多得多。所以我谈三个方
: 面（很多地方是个人凭感觉的理解，不一定绝对正确）：
: 1）训练和比赛导致肌肉创伤是滞后的，当时感觉不到，或者不觉得严重，稍后（几天
: 之内）可能就发现慢慢加重。忌讳的是在感觉到伤痛后不以为然，反而维持跑量/强度
: ，甚至增加跑量/强度。那样伤痛就会积累、加剧，直至爆发、难以忍受到身体崩溃。
: 除了引起炎症的伤痛，肌肉微创伤也是要认真对待的。长跑训练过程就是一个微创=>复
: 原/重组=>肌肉强度提升=>微创=>复原/重组=>肌肉强度提升...的爬坡似的循环过程。
: 要注意的是，要用足够的休息和营养补充来促进肌肉复原是必须的，这是体育训练背后
| b***m
发帖数: 2112 | 14 我知道有一本同名的书，所以特意注明原书名。我提到那本的中文版：
http://item.jd.com/11645223.html
我让国内朋友买了帮我带过来的，翻了翻，感觉不错，等抽出时间仔细研读一下。
Amazon
【在 c****s 的大作中提到】
: 狂赞!
: 另跑步圣经不是Marquardt写的Die Laufbibel? 这本我借着看了，很好很全面。Amazon
: 上Das groe Lehrbuch评价更高，我还没看过。
| c*********d
发帖数: 454 | 15 及时雨啊，多谢多谢！码这么多字，翻译这么多文字，辛苦了！ | b***m
发帖数: 2112 | 16 呵呵，不客气~对别人有益我就很开心了~
【在 c*********d 的大作中提到】
: 及时雨啊，多谢多谢！码这么多字，翻译这么多文字，辛苦了！
| c****s
发帖数: 2487 | 17 国内的正版书真便宜。下次回国也弄一本。手边有这么本书经常翻翻很有启发
【在 b***m 的大作中提到】
: 我知道有一本同名的书，所以特意注明原书名。我提到那本的中文版：
: http://item.jd.com/11645223.html
: 我让国内朋友买了帮我带过来的，翻了翻，感觉不错，等抽出时间仔细研读一下。
:
: Amazon
| R*****s
发帖数: 41236 | 18 中文版有电子书么？
【在 b***m 的大作中提到】
: 我知道有一本同名的书，所以特意注明原书名。我提到那本的中文版：
: http://item.jd.com/11645223.html
: 我让国内朋友买了帮我带过来的，翻了翻，感觉不错，等抽出时间仔细研读一下。
:
: Amazon
| c****s
发帖数: 2487 | 19 你自己写一本得了
【在 R*****s 的大作中提到】
: 中文版有电子书么？
| b***m
发帖数: 2112 | 20 不知道呢~
【在 R*****s 的大作中提到】
: 中文版有电子书么？
|
|
