我在《杰克蜀黍的唠叨》中放了些有声书，好像和节目的整体风格有些不搭。所以把有声书单独分开放，就像一个书架，书就在那里，想听想看的时候再拿出来翻翻。
Podcast Overview
我在《杰克蜀黍的唠叨》中放了些有声书，好像和节目的整体风格有些不搭。所以把有声书单独分开放，就像一个书架，书就在那里，想听想看的时候再拿出来翻翻。
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🇨🇳
Publishing Since
10/10/2023
1 verified contact email on file for 杰克书书
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Recent Episodes
June 16, 2026
慢跑、二区与有氧基础：轻松跑该怎么安排
本期讨论轻松跑在耐力训练中的作用：轻松跑不只是“跑慢一点”，它可能服务于恢复，也可能服务于长期有氧能力建设。节目从训练分区的局限、耐力训练历史、运动生理适应，以及业余跑者的现实限制出发，说明为什么一区、二区、三区都不是魔法答案，关键是根据当前能力、跑量、恢复和生活条件做取舍。<br>节目提到，分区训练可以帮助分类，但不应被理解成清晰的生理开关。对于多数新手和业余跑者，薄弱环节通常是有氧基础和身体承受跑步冲击的能力；而对于已经积累多年训练量的高水平跑者，轻松跑更多可能承担维持和恢复功能。<br>核心观点包括：<br>- 轻松跑要先区分目标：是恢复，还是建设有氧能力。<br>- 大量相对轻松的训练，是长期建立有氧基础的可靠方式。<br>- 高强度训练可以带来较快提升，但长期容易进入平台，也需要更高恢复成本。<br>- 跑量不足时，可以用马拉松配速、稳定跑、阈值跑等相对安全的方式补足一部分有氧刺激。<br>- 多数轻松跑理想上可逐步发展...<a href="https://www.xiaoyuzhoufm.com/episode/6a30a9ed43a22a695584703a?utm_source=rss&as=cHQ9MTIyNjE5MjQ3JmN0PWFwcGxlcG9kY2FzdF9zaG93bm90ZXMmbXQ9OA%3D%3D">去小宇宙查看完整单集简介</a><br><a href="https://www.xiaoyuzhoufm.com/episode/6a30a9ed43a22a695584703a?utm_source=rss&as=cHQ9MTIyNjE5MjQ3JmN0PWFwcGxlcG9kY2FzdF9zaG93bm90ZXMmbXQ9OA%3D%3D">前往小宇宙评论区与主播互动</a>
June 14, 2026
越野超马跑者的力量训练：Kameron Harder 谈负荷承受、重训与伤病预防
本期 Everyday Ultra Podcast 中，主持人 Joe Corcione 邀请物理治疗博士、力量教练兼越野超马跑者 Kameron “Cam” Harder，讨论越野超马跑者为什么需要力量训练，以及如何把力量、活动度、稳定性、核心和增强式训练整合进跑步训练中。<br>Joe 以自己在 Arizona Monster 300 英里赛后出现膝盖肿胀和疼痛的经历开场，分享他为什么开始和 Cam 合作。Cam 解释了跑步中的高负荷冲击、组织承受能力、跑步经济性、抗疲劳能力，以及为什么只做弹力带、自重或固定流程，往往不足以真正提升跑者的力量。<br>### 本期你会听到<br>- 为什么力量训练不是为了“喜欢健身房”，而是为了支撑你继续跑步<br>- 跑步时地面反作用力如何影响肌肉、肌腱、骨骼和关节<br>- “负荷”和“承受能力”在跑步伤病中的意义<br>- 力量训练如何帮助跑者提升跑步经济性和抗疲劳能力<br>- 为什么...<a href="https://www.xiaoyuzhoufm.com/episode/6a2e734543a22a695583825d?utm_source=rss&as=cHQ9MTIyNjE5MjQ3JmN0PWFwcGxlcG9kY2FzdF9zaG93bm90ZXMmbXQ9OA%3D%3D">去小宇宙查看完整单集简介</a><br><a href="https://www.xiaoyuzhoufm.com/episode/6a2e734543a22a695583825d?utm_source=rss&as=cHQ9MTIyNjE5MjQ3JmN0PWFwcGxlcG9kY2FzdF9zaG93bm90ZXMmbXQ9OA%3D%3D">前往小宇宙评论区与主播互动</a>
June 13, 2026
跑步膝痛的预防与处理：跑者膝、髂胫束问题与力量训练
本期 Everyday Ultra 讨论跑步中常见的膝盖疼痛，重点包括跑者膝，也就是髌股疼痛综合征，以及髂胫束相关问题。主持人 Joe Corcione 邀请力量教练、物理治疗博士 Cameron “Cam” Harder 回到节目，解释跑步是否真的伤膝盖、膝盖疼痛为什么会出现，以及跑者可以如何通过训练管理、力量训练、稳定性和活动度练习来降低伤病风险。<br>### 本期重点<br>- 跑步本身不必然伤膝盖，关键在于身体是否有能力适应训练负荷。<br>- 长期膝关节健康不只取决于力量训练，也和营养、睡眠、补水、压力管理等整体健康因素有关。<br>- 跑者膝通常不是某一个单一结构损伤，而是一组以膝盖前侧疼痛为主的症状。<br>- 早期信号包括膝盖紧绷、跑前或跑后不适、久坐后僵硬等，不应等到跑步中明显疼痛才处理。<br>- 训练量、强度、地形和坡度的突然变化，都可能让膝盖承受过多压力。<br>- 对许多跑者来说，缺少力量训练本身就是膝...<a href="https://www.xiaoyuzhoufm.com/episode/6a2d405d4233e62bc54931d6?utm_source=rss&as=cHQ9MTIyNjE5MjQ3JmN0PWFwcGxlcG9kY2FzdF9zaG93bm90ZXMmbXQ9OA%3D%3D">去小宇宙查看完整单集简介</a><br><a href="https://www.xiaoyuzhoufm.com/episode/6a2d405d4233e62bc54931d6?utm_source=rss&as=cHQ9MTIyNjE5MjQ3JmN0PWFwcGxlcG9kY2FzdF9zaG93bm90ZXMmbXQ9OA%3D%3D">前往小宇宙评论区与主播互动</a>
105 total episodes available
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