马拉松训练受伤后,如何恢复训练 — Injured During Marathon Training? Here’s How to Get Back In Stride

马拉松之类的长距离跑步比赛因为其艰苦而荣耀。长跑者通过挑战体能限制来提高运动能力。每天都挑战自己的身体是很消耗而且经常会不舒服。但这并不意味着需要带来疼痛,你不应该忽略在充分的休息以后还反复出现的疼痛或者不适。

一个常见错误是直到伤痛妨碍训练了才去寻求治疗。到那时,则需要更长的时间来恢复。 American College of Sports Medicine 的报告显示五到七成的首马报名者在赛前放弃。

A long-distance running event such as a marathon is grueling, yet rewarding. Distance runners push the body’s limit to increase their exercise capacity. It is draining and often uncomfortable to challenge your body daily. But it should not cause pain, and you should not ignore recurrent pain or discomfort that lasts after adequate rest.

A common mistake is to wait until pain prevents training before seeking care. By then, prolonged time off often is necessary to heal. The American College of Sports Medicine reports that 50 to 70 percent of first-time marathoners drop out before their race.

从头开始

马拉松训练需要良好的体质基础,使你能够以每周10%的里程递增,直到你跑26英里。如果你现在每周跑10英里,逐渐递增到每周40英里需要4个月。在训练中跑得太多太快(增加里程)是最常见的导致受伤的错误。跟一个被广泛认可的训练计划会帮你避开危险。然而,伤病还是会发生。受伤的时机和承认受伤的态度,是准备比赛的关键因素。

一旦你认为受伤就应该开始交叉训练。如果不能确定,就要找运动医科专家咨询就医。

Start from a base

Marathon training requires a good fitness base so that a gradual mileage increase of 10 percent per week will allow you to run 26 miles. If you currently run 10 miles per week, a gradual increase to 40 miles will take four months. Training errors such as too much too soon are the most common cause of injury. Following a well-recognized program will help you avoid pitfalls. However, injury may still occur. Injury timing and recognition are key factors for race-day readiness.

Begin cross-training as soon as you recognize an injury. If unsure, ask a sports medical professional for advice.

在康复过程中保持你的力量和耐力也是很重要的。如果你暂时不能跑步,低影响的游泳训练,比如自行车或者水下跑可以继续增强耐力。

It is important to maintain your strength and endurance as much as you can while recovering. If you temporarily cannot run, low-impact cardio exercise such as biking or pool running can continue to improve exercise tolerance.

直到你可以无痛的行走30分钟,你就可以开始缓慢地,有计划地开始没有伤痛的跑步。

Once you can walk for 30 minutes without pain during or after, you can begin a slow, strategic return to pain-free running.


伤愈后的跑步

伤愈后开始训练需要考虑到的一些因素

  • 受伤的程度(有没有交叉训练?)
  • 距离比赛的时间(有没有时间达到训练强度)
  • 训练上的错误(细查跑态和训练日志)
  • 经验(由于跑姿和训练失误等,新手更容易重复受伤)

交叉训练有助于快速恢复。但你还是必须谨慎。如果你错过2个多星期,则考虑按照以前的周跑量的30-50%开始。如果你错过6周以上,则需要从走/跑间歇开始。例如,走4分钟跑1分钟,每隔一天增加一次跑的区间时间,直到你能跑30分钟。

不要坚持带病跑。随着你的跑量增加,考虑一下咨询一下运动专家评估你的跑姿。跑姿很难再你能够正常跑之前准确评估。如果伤病导致交叉训练停止两个星期以上,会导致很大损失,因为很难恢复你的能量。你也许可以完成(比赛),但是你需要考虑降低配速。

Running following an injury

Factors to consider when restarting training after injury:

  • Injury severity (Did you cross-train?)
  • Timing from race (Is there time to reach exercise tolerance?)
  • Training errors (Scrutinize running form and training log.)
  • Experience (New runners are more at-risk for recurrent injury due to form and training errors.)

Cross-training allows a speedier return. Still, you must be cautious. If you miss two weeks or more, consider restarting at 30 to 50 percent of your previous weekly mileage. If you missed more than six weeks, start with run/walk intervals. For example, walk 4 minutes and then jog 1 minute. Increase jogging intervals every other day, until you are able to jog for 30 minutes.

If at any point you feel pain, go back to pain-free walking or cross-training.

Do not push through the pain. As you increase your running, consider a biomechanical evaluation of your form. Form is difficult to properly assess until you can run comfortably. Injuries that prevent cross-training for more than two weeks cause the greatest loss, as it is difficult to recover your energy efficiency. You may still finish, but you likely will need to slow down your pace or walk.


再训练和恢复中倾听和响应你的身体,成功的马拉松训练不能操之过急。耐心!属于你的比赛日总回来。还有,保持警惕防备再次受伤。

Listen and respond to your body throughout training and recovery. Successful marathon training cannot be rushed. Have patience and your race day will come. Also, take precautions to prevent future injuries..

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