RUN TALK 跑步相对论
RUNTALK跑步相对论我们是专注探索跑步新知的思想播客。在这里，我们聊关于跑步的一切，我们又不止谈论配速与跑量.....更探讨哲学、科学、商业与生活之道
| Publishes | Twice weekly | Episodes | 5 | Founded | 24 days ago |
|---|---|---|---|---|---|
| Language |  ZH-CN | Category | Health & Fitness | ||
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Latest Episodes
对谈主播：沐风 心晴
跑步膝盖疼痛是跑者常见挑战，本期讨论了两种主要类型：髌股疼痛综合症（膝前痛）和髂胫束摩擦综合症（膝外侧痛）。阐述了它们的症状、成因、自检方法与科学康复策略，并强调了臀肌力量、个性化训练及“无痛”原则在预防和治疗中的关键作用，旨在帮助跑者实现健康无痛的奔跑。
跑者膝：核心概念与两大病症
• 定义与普遍性: “跑者膝”指跑步中或跑步后出现的膝关节疼痛，在美国每年导致超过100万次急诊就诊。
• 两大主要类型: 髌股疼痛综合症（PFPS，膝盖前侧痛... more
对谈主播：沐风 心晴
跑步心率管理对于业余跑者至关重要，不仅能科学提升运动表现，更是保障健康与生命安全的核心。我们深入探讨了心率过高对心脏负荷和能量消耗的风险，强调了心率管理需考虑显著的个体差异性。并提供了一套系统的科学训练方法，帮助跑者安全高效地奔跑，避免无效努力。
心率管理的核心重要性
• 心脏负荷过重风险： 长期心率超过最大心率的80%-85%会显著增加心肌缺血和心律失常的风险。
• 能量消耗效率降低： 心率过高导致身体过早从高效有氧供能切换至低效无氧供能，引发跑者“撞墙”... more
对谈主播：沐风 心晴
冬季跑步虽然在燃脂、免疫力提升及精神层面带来独特益处，但同时也伴随着心血管压力、损伤和失温等显著风险。因此，成功而安全的冬季跑步关键在于采纳“冬季安全模式”，通过调整跑步时间、强度、穿着，并实施“加跑量，不加强度”的核心训练策略，为来年打下坚实基础。
冬季跑步的独特益处
• 高效燃脂： 寒冷环境下人体能量消耗提高10-30%，燃脂效率高于夏季，利于体重控制。
• 增强免疫力： 规律的寒冷刺激能促使淋巴细胞等抗体数量增多、活性增强，提升身体抗病... more
对谈主播：沐风 心晴
本期系统地探讨了业余跑者在中长跑锻炼中的亚心率问题，旨在帮助跑者理解亚心率训练的核心概念、重要性及其对身体的影响，详细阐述了不同年龄和性别跑者的心率差异，分析了心率过高或过低可能带来的风险与局限，并提供了包括MAF180训练法在内的科学解决方案和具体训练建议。
亚心率训练：定义与健康效益
• 定义亚心率训练: 将运动强度控制在最大心率的75%-85%之间，或保持在150-165次/分钟的心率区间，属于中高强度运动。
• 心肺耐力的“甜蜜点”: 在此区间训练能... more
《RUN TALK 跑步相对论》低调试播
对谈主播：沐风 心晴
我们通过十分钟的分析，旨在纠正业余跑者普遍存在的“无效努力”误区，即过度追求高强度训练导致成绩停滞和伤病。我们建议通过遵循“80/20训练法则”，将大部分跑步时间用于轻松的低强度训练（“垃圾跑量”），才能真正构建耐力基础、高效燃脂并有效预防伤病，实现可持续的跑步进步。
业余跑者的“无效努力”误区
• 许多跑友训练刻苦，一周四五次，却普遍面临成绩不涨反跌、容易受伤的问题。
• 普遍误区在于将轻松跑视为“垃圾跑量”而轻... more
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Apple Podcasts | #250 |  Taiwan/Health & Fitness |
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