The Tech Is Changing Marathon Training科技重塑馬拉松訓(xùn)練

From wearables that provide detailed running metrics to advanced recovery techniques， here’s how tech plays an important role in long-distance running.

從提供詳盡跑步數(shù)據(jù)的可穿戴設(shè)備到尖端的恢復(fù)技術(shù)，且看科技如何在長跑訓(xùn)練中發(fā)揮強(qiáng)大作用。

Take a minute to think about what your great-grandparents would think if they saw you today. They’d probably laugh at your fancy smartwatch and tell you how they ran marathons uphill， both ways， in the snow.

花點(diǎn)時(shí)間思考一下，如果你的曾祖父母看到今天的你，他們會(huì)作何反應(yīng)？大概會(huì)對你那款花哨的智能手表啞然失笑，再向你講述他們?nèi)绾卧谏铰费┑厣贤蹬芡犟R拉松的故事。

There’s no denying that the way people train for marathons in the 21st century has changed radically， and it’s largely thanks to the technological tools at their disposal. Gone are the days when your most advanced training tool was a stopwatch and a pair of worn-out sneakers.

無可否認(rèn)，21世紀(jì)的馬拉松訓(xùn)練方式經(jīng)歷了翻天覆地的變化，而這一切主要?dú)w功于各種技術(shù)工具的應(yīng)用。那個(gè)以秒表和破舊運(yùn)動(dòng)鞋為訓(xùn)練最大利器的時(shí)代已經(jīng)一去不復(fù)返。

Discover how today’s marathon training has changed thanks to technology that can help you cross the finish line just a little faster， a little stronger， and a lot smarter.

科技可幫助你以更快一點(diǎn)的速度、更強(qiáng)一點(diǎn)的身體素質(zhì)，利用遠(yuǎn)超以往的策略沖過終點(diǎn)線。下面就來了解一下科技是如何改變今日的馬拉松訓(xùn)練的。

Wearable technology for real-time metrics

實(shí)時(shí)監(jiān)測運(yùn)動(dòng)指標(biāo)的可穿戴技術(shù)

These days， everyone with a wearable fitness tracker has the luxury of what equates to a personal coach in a device that fits snugly on the wrist. This epitomizes the era of wearables. The devices let you monitor your heart rate， pace1， and cadence， among other metrics.

如今，每個(gè)擁有健身追蹤器的人都能通過這個(gè)緊貼手腕佩戴的設(shè)備，享受到堪比私人教練的奢侈體驗(yàn)。這就是可穿戴技術(shù)新紀(jì)元的縮影。這類設(shè)備能幫你實(shí)時(shí)監(jiān)測心率、配速和步頻等多個(gè)指標(biāo)。

Garmin devices even feature something called Running Dynamics， which provides you with real-time feedback about your running form by measuring things like your cadence， vertical oscillation2， ground contact time， ground contact time balance， stride length， and vertical ratio.

佳明公司的設(shè)備甚至搭載了名為“跑步動(dòng)態(tài)”的傳感器，可以通過測量步頻、垂直振幅、觸地時(shí)間、觸地平衡、步幅和垂直振幅比等，為你提供有關(guān)跑姿的實(shí)時(shí)反饋。

Smart clothing for running

跑步專用的智能服裝

Did you know your socks can talk？ The Sensoria Fitness Socks are packed with sensors that monitor your footwork， ensuring you’re running in perfect form to avoid any unwanted injuries.

你知道襪子現(xiàn)在也能“開口說話”嗎？“感覺中樞健身”公司推出的襪子內(nèi)置傳感器，能夠監(jiān)測你的步態(tài)，確保你的跑姿完美無缺，避免任何不必要的傷害。

And then there’s gear like the ActiveLook glasses. These bad boys project your running stats straight into your line of sight. Distance， heart rate， and more are all there.

此外，還有“動(dòng)態(tài)顯示”公司推出的智能眼鏡。這種酷炫的設(shè)備能將跑步數(shù)據(jù)直接投射到你的視線中，讓距離、心率等信息一覽無遺。

With smart clothing， your marathon training could be smarter and even more injury-free than ever. So， gear up and let your clothing speak to you.

穿上智能服裝，不僅能使你的馬拉松訓(xùn)練較以往更加智能，還能更有效地預(yù)防傷害。所以，穿好智能服裝，傾聽它們的指導(dǎo)吧。

If that’s not enough， there are other pieces of tech that can improve your running form.

如果這還不夠，市面上還有其他技術(shù)設(shè)備可以幫助你改善跑姿。

Training apps and online coaching

訓(xùn)練應(yīng)用程序與在線教練

Gone are the days of scribbled training schedules and guesswork. Today， your best marathon prep tool is likely a digital device or service. Services like Strava3 don’t just track your run; they can also provide you with marathon training plans to match your skill level and goals—be it 5K， 10K， half-marathon， or full marathon race distances.

潦草手寫訓(xùn)練計(jì)劃、跟著感覺走的方式已然過時(shí)。如今，最佳的馬拉松訓(xùn)練工具可能是數(shù)字設(shè)備或在線服務(wù)。例如，“努力”等應(yīng)用程序提供的服務(wù)不僅能追蹤你的跑步數(shù)據(jù)，還能提供與你的技能水平和訓(xùn)練目標(biāo)相匹配的馬拉松訓(xùn)練計(jì)劃——無論是5公里、10公里、半程馬拉松，還是全程馬拉松。

TrainingPeaks is another option that includes training plans based on your experience level， the number of weeks you have to train， and the number of workouts you can do per week.

“訓(xùn)練巔峰”也是個(gè)選擇，該平臺(tái)可根據(jù)你的經(jīng)驗(yàn)水平、必須達(dá)到的訓(xùn)練周數(shù)以及每周可完成的訓(xùn)練次數(shù)，為你定制訓(xùn)練計(jì)劃。

Bottom line： With today’s tech， it’s about training smarter and reaching your goals as quickly as possible. And while you’re out there， be sure you bring a few apps to make running more enjoyable.

總之，借助當(dāng)今的技術(shù)，可以更智能地訓(xùn)練，盡可能快地實(shí)現(xiàn)目標(biāo)。外出訓(xùn)練時(shí)，不妨安裝幾款應(yīng)用程序，賦予跑步更多樂趣。

Virtual reality training

虛擬現(xiàn)實(shí)訓(xùn)練系統(tǒng)

Who said VR is only for epic gaming battles？ Now， it’s also for epic marathon prep. For example， Zwift’s virtual running paths transform your treadmill into a race across the globe. Today’s run could be New York， while tomorrow’s could be the scenic routes of Paris—all without booking a flight.

誰規(guī)定VR只適用于宏大的游戲戰(zhàn)斗場景？現(xiàn)在，VR同樣適用于艱苦的馬拉松訓(xùn)練。比如，“刺速”的虛擬跑道能把你的跑步機(jī)變成一條橫貫全球的賽道。今天，你可能在紐約的街頭奔跑；而明天，你可能穿梭在巴黎的風(fēng)景大道間——無需機(jī)票，跑遍世界。

The big win is that VR lets you mimic any marathon’s mood right from your living room. Sweltering sun or a snowy stretch， mentally prepare for it all without the travel. Of course， VR is only one of many gadgets that you can use to improve your running workout.

VR最大的好處是能讓你在客廳里模擬各類馬拉松的氛圍。無論是烈日還是雪地，你都可以足不出戶做好心理準(zhǔn)備。當(dāng)然，VR只是眾多可以優(yōu)化你跑步訓(xùn)練的工具之一。

Smart recovery tech

智能恢復(fù)技術(shù)

There are many cold therapy devices that can help you speed up workout recovery. Consider devices like the Hyperice X， which is designed to provide hot and cold contrast therapy to your knee to decrease inflammation and reduce pain.

有許多冷療設(shè)備可以幫助你在訓(xùn)練后加速恢復(fù)。不妨考慮一下海博艾斯X等設(shè)備。海博艾斯X專為膝部設(shè)計(jì)，提供冷熱交替治療以緩解炎癥、減輕疼痛。

If you are looking for next-level tech to upgrade your wellness routine and recovery faster， there are infrared saunas， cryotherapy chambers， float tanks， and light therapy devices that you might want to check out.

如果你在尋找更尖端的技術(shù)來改善訓(xùn)練計(jì)劃、加速恢復(fù)過程，紅外桑拿、冷療艙、漂浮浴缸和光療設(shè)備或許正是你想了解的。

And what would recovery be without a good night’s sleep？ With smart bedroom gadgets， even your sleep can be optimized for maximum muscle repair before your next marathon training or race.

沒有夜間的高質(zhì)量睡眠，何談?dòng)?xùn)練后的恢復(fù)？有了智能臥室設(shè)備，連你的睡眠質(zhì)量都能得到優(yōu)化，從而最大限度地修復(fù)肌肉，為你的下一場馬拉松訓(xùn)練或比賽做準(zhǔn)備。

Nutritional tech for marathon runners

針對馬拉松選手的營養(yǎng)技術(shù)

In marathon training， your legs do the running， but it’s what you eat that fuels the journey. And just as tech has transformed training and recovery， it’s giving nutrition an upgrade， too.

在馬拉松訓(xùn)練中，雖然依賴雙腿奔跑，但給你提供能量的是飲食?？萍荚诟淖冇?xùn)練和恢復(fù)方式的同時(shí)，也在提升營養(yǎng)管理的效率。

For example， rather than juggling diet charts and using post-its to track meals， you can use apps like MyFitnessPal. Or if you’re looking for something that can help you track your macros4 and uses AI to adjust to your body， check out Stronger by Science’s MacroFactor app.

例如，你不必再指望繁雜的飲食表和便利貼，可以用“我的健身之友”等應(yīng)用程序來幫你記錄飲食?；蛘?，如果你需要一款應(yīng)用程序來記錄你攝入的宏量營養(yǎng)素并通過AI根據(jù)你的體質(zhì)進(jìn)行調(diào)整，推薦嘗試“科學(xué)強(qiáng)身”網(wǎng)站推出的應(yīng)用程序“宏觀因素”。

Anyone who has trained for a marathon knows that sleep and diet are key ingredients to winning a race. And with nutritional tech， there’s no need for guesswork. From what you munch5 to the water you gulp， every bite and sip is part of the plan.

每位參加過馬拉松訓(xùn)練的選手都明白，良好的睡眠與合理的飲食是贏得比賽的關(guān)鍵要素。隨著營養(yǎng)技術(shù)的加入，你不必全憑感覺，因?yàn)槟愕拿恳豢陲嬍尘裱?jì)劃。

These apps are constantly getting better， too. For instance， using the MacroFactor app， you only need to speak what you ate into your phone and the app’s AI will dig into its database to calculate how many carbs， fats， and proteins you consumed during that meal. It’s a huge time saver！

上述應(yīng)用程序都在持續(xù)升級。比如，使用“宏觀因素”時(shí)，只需對著手機(jī)說出你所吃的食物，應(yīng)用程序里的AI便能在內(nèi)置數(shù)據(jù)庫中檢索，計(jì)算出你這一餐攝入了多少碳水化合物、脂肪和蛋白質(zhì)——這能大幅節(jié)省你的時(shí)間！

Biomechanics analysis tools for marathon training

馬拉松訓(xùn)練的生物力學(xué)分析工具

Running isn’t just about speed; it’s also about form. Every footfall and every stride counts. And there’s tech dedicated to tracking that， too.

跑步不僅僅關(guān)乎速度，也關(guān)乎姿態(tài)。每一次落腳和每一次邁步都非常重要?，F(xiàn)在市面上也有專門用于追蹤這些細(xì)節(jié)的技術(shù)。

RunScribe and ARION are tools that dive deep into your running mechanics. These gizmos break down your stride， assessing factors you might never even have considered—like foot strike patterns or symmetry.

“跑步抄錄”和“阿里翁”是深入分析你跑步機(jī)制的工具。這兩個(gè)小裝置會(huì)分解你的步態(tài)，評估落地模式或力學(xué)對稱性等你可能未曾留意的因素。

Why should you care about these metrics？ Because understanding your biomechanics is key to unlocking better performance. Plus， pinpointing inefficiencies can reduce injury risks， ensuring you can finish the race without hurting your body.

這些指標(biāo)為何值得關(guān)注？了解你的生物力學(xué)是解鎖更優(yōu)表現(xiàn)的關(guān)鍵。另外，精確識(shí)別低效動(dòng)作能減少受傷的風(fēng)險(xiǎn)，從而確保你安全地完成比賽。

Gaining a competitive advantage by using tech

借助技術(shù)手段獲取競爭優(yōu)勢

After considering the wide range of devices you can use to train for a marathon， one thing’s crystal clear： the future of training is a blend of grit， sweat， and digital wizardry. From the meticulous meal trackers to stride-perfecting tools， the road to success is paved with innov-ation.

了解了眾多用于馬拉松訓(xùn)練的設(shè)備之后，一個(gè)事實(shí)顯而易見：未來的訓(xùn)練將是毅力、汗水與數(shù)字“魔術(shù)”的結(jié)合。從飲食精準(zhǔn)追蹤器到步態(tài)改善工具，是創(chuàng)新技術(shù)為成功鋪設(shè)了道路。

So before you hit the pavement or treadmill， consider building up a virtual team of tech tools， ensuring every drop of sweat counts. After all， your marathon personal best might just be a gadget away.

因此，在你踏上賽道或跑步機(jī)之前，試著整合一系列技術(shù)工具，組成一支虛擬團(tuán)隊(duì)，確保每一滴汗水都流得有意義。畢竟，距離馬拉松個(gè)人最佳紀(jì)錄，或許只有一件工具之遙。

（譯者為“《英語世界》杯”翻譯大賽獲獎(jiǎng)?wù)撸?/p>

1 pace配速，指每公里用時(shí)。 2 vertical oscillation垂直振幅，指在跑步過程中，身體重心垂直移動(dòng)的距離。垂直振幅越大，跑步效率越低——花費(fèi)更多力氣和時(shí)間讓身體上下移動(dòng)，而這個(gè)行為并不能直接變?yōu)橄蚯暗牧?。垂直振幅比（vertical ratio）是垂直振幅與步幅的比值。這個(gè)比值越小，意味著在相同的步幅下，垂直振幅越小，花費(fèi)在垂直方向上的能量越少，跑步效率越高。

3全球知名的跑步、騎行、健身應(yīng)用程序，名字源自瑞典語，義為strive（努力）。

4 macro = macronutrient宏量營養(yǎng)素，蛋白質(zhì)、糖類和脂質(zhì)在營養(yǎng)素分類上的統(tǒng)稱。 5 munch大聲咀嚼。