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跑者日历

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by 跑者日历

5.0(7 reviews)

385 episodes

Updated Daily

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Podcast Overview

有料、有趣的跑者电台

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Publishing Since

3/18/2020

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Recent Episodes

June 17, 2026

EP353: 从"长寿播客"到跑者有氧底座，二区训练法为什么突然火了？

市面上跑步训练法五花八门，从最近爆火的“二区心率训练法”到“细胞分裂法”“MAF180”“丹尼尔斯”“汉森”“卡诺瓦”……杰克教练一口气盘点近十种主流/非主流训练法，帮你理清概念、避开误区，找到适合自己的“那盘菜”。 你将听到1. 二区心率训练法为什么火？- 源头是自行车冠军波加查的教练圣米兰博士，后被硅谷长寿播客带火。- 核心：把心率卡在最大心率的70%~80%，长时间慢跑，主打有氧基础和“延年益寿”。- 此“二区”非丹尼尔斯“二区”——丹尼尔斯二区是马拉松配速跑，强度更高，别搞混！ 2. 常见“有氧偏方”盘点- MAF180：180减年龄，简单粗暴，适合新手/伤病恢复，但高心率人群慎用。- 细胞分裂法：闭嘴巴用鼻子跑，找“原生速度”——听着玄乎，实际就是让你慢下来。- 阳光有氧训练法：本土社群化产物，强调极致放松。 3. 从易到难的主流训练法- 杰夫·盖洛威跑走法（难度1.5/10）：跑跑走走，新手友好，百万人靠它完成首马。- 哈尔·希格登刷新PB法（2.5~3/10）：每周4跑+交叉训练，温和安全，适合进阶。- 极化/二八训练法（6~7/10）：80%极慢+20%极快，抛弃中等强度，适合瓶颈期突破。- FIRST训练法：每周只跑3次，但每次都是高强度（间歇+阈值+快速长距离），外加2次高强度交叉训练。- 汉森训练法（8~8.5/10）：累积疲劳，长距离最多16英里，每天带疲劳跑，恢复能力要求高。- 丹尼尔斯训练法：跑力值（VDOT）是核心，数据控最爱，但别被数字绑架，要结合实际情况调整配速。- 亚瑟·利迪亚德金字塔法（9.9/10）：周期化训练鼻祖，有氧期长达8~24周，打地基打到“800米选手也能跑马拉松”。- 卡诺瓦训练法（10/10）：围绕目标马配训练，Special Block一天两练中间不给吃——只适合205以内的大神，普通人看看就好。 4. 训练哲学小贴士- 有氧看心率，高强度看配速/功率。- 离比赛远练短板，离比赛近练长板，每个周期只专注一个能力。- 方法再多，适合自己才是王道——别贪多，先跑起来再说！ 时间线<a style="color:#4990E2;text-decoration:none;">00:30</a> 开场：盘点市面上流行的跑步训练方法<a style="color:#4990E2;text-decoration:none;">02:59</a> 二区训练法为何突然火爆？<a style="color:#4990E2;text-decoration:none;">06:10</a> 详解二区训练法：心率区间与“此二区非彼二区”<a style="color:#4990E2;text-decoration:none;">10:40</a> 经典有氧训练法：MAF180与细胞分裂法<a style="color:#4990E2;text-decoration:none;">23:56</a> 入门友好型：杰夫·盖洛威的跑走训练法<a style="color:#4990E2;text-decoration:none;">27:28</a> 温和进阶：哈尔·希格登的“刷新PB”训练法<a style="color:#4990E2;text-decoration:none;">29:22</a> 两极分化：极化训练法（二八法则）<a style="color:#4990E2;text-decoration:none;">31:46</a> 少跑多练：FIRST训练法与高强度交叉训练<a style="color:#4990E2;text-decoration:none;">37:36</a> 高难度挑战：汉森训练法与累积疲劳<a style="color:#4990E2;text-decoration:none;">42:46</a> 数据控最爱：丹尼尔斯的跑力值与VDOT系统<a style="color:#4990E2;text-decoration:none;">48:42</a> 开山鼻祖：亚瑟·利迪亚德的周期化训练法<a style="color:#4990E2;text-decoration:none;">53:08</a> 精英专属：卡诺瓦训练法与围绕马配的Special Block<a style="color:#4990E2;text-decoration:none;">58:23</a> 强度之王：双阈值训练法及单阈值变体<a style="color:#4990E2;text-decoration:none;">01:05:54</a> 补充：LT1/LT2与强度划分方法<a style="color:#4990E2;text-decoration:none;">01:11:27</a> 总结：如何选择与调配适合自己的训练方法 =======================微博 / 小程序 / 服务号 / 小红书：@跑者日历公众号：跑者日历RUN365各音频及播客平台：跑者日历跑者日历播客矩阵：跑者日历/装备说/PB计划/跑圈速递/首百计划商务合作请添加微信号：janicegooner加入听众群请添加微信号：paozherili

June 10, 2026

EP352: 高海拔越野跑入门 - 云间花境全攻略

被关门、被晒伤、被小牦牛“认妈”... 四姑娘山“云间花境”越野赛的故事不要太多。本期节目，我们从黄金联赛到29K、44K，拆解各组别难度与风景，送上高海拔入坑"保命"指南。 你将听到 1. 黄金联赛（22K/1400爬升）：关门仅5小时，前7.6K陡爬1000米，后2.5K急降700米。报名门槛高（全马330内或高海拔经验），适合想挑战自我的竞速型选手。2. 29K组别（爬升1130米）：新手友好，关门10小时，赛道宽阔可跑性强。沿途可见幺妹峰、高山草甸与海子，建议“当徒步大会”慢慢享受。3. 44K秘境观山：跑过花海子、犀牛海到双海子（海拔4600米），风景绝美但需爬陡坡。唯一技术难点是双海子前几百米陡爬。4. 防晒血泪史：高海拔紫外线穿透力强，QQ建议全身涂抹防晒并补涂；佳凝晒出“白手套”效果，任教穿长裤仍被晒黑。5. 适应高反：提前2-3天抵达，多喝热水、注意保暖头部。流星分享心率140却感觉“身体被封印”的奇妙体验。 ⏳ 时间线<a style="color:#4990E2;text-decoration:none;">00:29</a> 开场与赛事初体验<a style="color:#4990E2;text-decoration:none;">01:16</a> 高海拔阴影与赛事安利<a style="color:#4990E2;text-decoration:none;">03:41</a> 云间花镜的季节与组别介绍<a style="color:#4990E2;text-decoration:none;">07:07</a> 黄金联赛组别深度解析<a style="color:#4990E2;text-decoration:none;">16:49</a> 17K组别：入门与挑战<a style="color:#4990E2;text-decoration:none;">25:43</a> 29K组别：高海拔入门首选<a style="color:#4990E2;text-decoration:none;">29:54</a> 44K秘境观山：精华赛道详解<a style="color:#4990E2;text-decoration:none;">41:24</a> 赛道上的小插曲与小牦牛<a style="color:#4990E2;text-decoration:none;">48:23</a> 听友分享与高反经验交流<a style="color:#4990E2;text-decoration:none;">01:57:00</a> 赛事周边与总结 =======================微博 / 小程序 / 服务号 / 小红书：@跑者日历公众号：跑者日历RUN365各音频及播客平台：跑者日历跑者日历播客矩阵：跑者日历/装备说/PB计划/跑圈速递/首百计划商务合作请添加微信号：janicegooner加入听众群请添加微信号：paozherili

June 4, 2026

EP351: 黄金联赛四姑娘山站，从关门到完赛的"复仇"之路

本期我们跟着跑者日历的伙伴们来到四姑娘山，聊聊黄金联赛22km的“复仇”体验。去年被关门的一群人，今年终于雪耻完赛！从高海拔爬升到“带刺”的灌木丛，从7根胶的补给策略到助威团的“压力式”加油，全程高能又好笑。 你将听到：1. 赛道揭秘：22km/1400m爬升，从3300m直上4100m。CP1前7.6km爬升近1000m是最大难点，CP2到终点则在灌木丛中穿梭，路窄且带刺，穿长裤长袖是明智之选。2. 高海拔补给策略：高功率选手建议每小时1根胶，全程可吃7-12根。补碳水不仅能防断电，还能缓解高反症状——葡萄糖和可乐也是好选择。3. 助威团才是“真·压力怪”：助威团用肉嗓喊到哑，选手路过必须跑起来，否则“不好意思走”。体验过的都说：看别人痛苦比自己跑还爽。4. 赛道礼仪小贴士：单人道超车困难，让道时别急停，安全第一。节奏不同别硬跟，上坡选手和下坡选手的节奏可能反复交错。5. 参赛福利别错过：云间花镜选手可免费游览海子沟和长坪沟，记得提前来领号码布，享受雪山徒步的快乐。 时间线<a style="color:#4990E2;text-decoration:none;">00:29</a> 开场与黄金联赛赛道初印象<a style="color:#4990E2;text-decoration:none;">02:18</a> 赛道分段体验与难度分析<a style="color:#4990E2;text-decoration:none;">05:22</a> 赛道难点吐槽：陡坡、烂泥与灌木<a style="color:#4990E2;text-decoration:none;">10:44</a> 赛道亮点与个人喜好分歧<a style="color:#4990E2;text-decoration:none;">14:05</a> 完赛目标与去年被关门的对比<a style="color:#4990E2;text-decoration:none;">19:51</a> 高海拔补给策略：吃胶的重要性<a style="color:#4990E2;text-decoration:none;">24:59</a> 助威团体验：加油的快乐与挑战<a style="color:#4990E2;text-decoration:none;">33:32</a> 志愿者与赛事保障的幕后故事<a style="color:#4990E2;text-decoration:none;">43:46</a> 选手分享：赛道策略与高反感受<a style="color:#4990E2;text-decoration:none;">52:13</a> 赛道礼仪与安全完赛建议<a style="color:#4990E2;text-decoration:none;">01:05:50</a> 赛事总结：氛围与体验高于物资 =======================微博 / 小程序 / 服务号 / 小红书：@跑者日历公众号：跑者日历RUN365各音频及播客平台：跑者日历跑者日历播客矩阵：跑者日历/装备说/PB计划/跑圈速递/首百计划商务合作请添加微信号：janicegooner加入听众群请添加微信号：paozherili

385 total episodes available

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What is 跑者日历?: 有料、有趣的跑者电台
How often does this podcast release new episodes?: This podcast updates daily.
Where can I listen to this podcast?: This podcast is available on 7 platforms including Apple Podcasts, Spotify, and more. You can also use the RSS feed directly.
Does this podcast accept guests?: Yes, this podcast regularly features guests.

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