跑步，尽在“掌”控

By+Jennifer+Stahl

身穿运动服，脚蹬运动鞋，这样就上路跑步？你忘了一件重要的装备—手机。没有手机或其他运动追踪设备，你如何知道自己跑了多远，跑得多快，消耗了多少卡路里？新技术为跑步这项传统的运动注入了活力，吸引越来越多的人成为奔跑一族。

This summer， I went on one of the most visually stunning runs of my life. My path took me to the top of a 16th-century fort1） in Siena， Italy， as the rising sun lit the surrounding rooftops a brilliant yellow. But as much as I enjoyed the experience， I couldnt shake the feeling that it somehow didnt count， that it was less legitimate than my usual runs.

The reason： I wasnt connected to wi-fi， which meant I couldnt track myself with my Runkeeper app the way I usually did. Without it， I had no way of knowing if I was running as fast or as long as my marathon training plan dictated. I also worried that the friends who followed me on Runkeeper would see that I hadnt logged anything all week and assume Id been slacking2）—both silly things to worry about while enjoying such beautiful scenery， I know. But I also know Im not the only one who has these anxieties.

Anybody whos noticed the surge of sweaty Sunday-morning photos on their Facebook feed can likely vouch for3） the fact that marathons have recently exploded in popularity. To put it in perspective， during the first “running boom” in the 1970s， around 25，000 people in the U.S. ran marathons each year. Nearly twice that number ran in the New York City Marathon on November 1， 2015—and thats just one of 1，200-plus marathons that now take place in the country annually. According to Running USA， an organization that tracks the sports growth， a record 550，637 people finished the 26.2 mile distance in 2014.

Running USA has also found that 52 percent of runners today track themselves with some sort of GPS-enabled device， like a smartphone， a fitness tracker， or a specially designed running watch. This statistic has likely played a role in runnings growing appeal—the influx4） of easily available tracking information has lured people to the sport， and kept them going， by making it possible for anyone to see in real time how its affecting their bodies. These apps and gadgets allow people of all skill levels to run more strategically—and to stay motivated， which is very likely the biggest hurdle to becoming an after-work endurance athlete.

“Run-tracking technology has traveled light-years in the past 25 years，” says Bryan Boyle， the gear editor at Runners World magazine. “Back then， to track distance， we either used the track or a pre-determined route using the cars odometer5）. Maybe we used a Swatch6） to measure time.” Today， free smartphone apps give runners information on pace， distance， and elevation7）. If they upgrade to a top-tier watch， they can find out things like the number and length of their steps， their heart rate， even the estimated volume of oxygen they consume per minute and their vertical oscillation8） （the amount they bounce up and down on each stride）.

All this information can act as a reward and a motivator for the runner. “Its one thing to hear encouragement from a coach，” Boyle explains. “Its quite another， however， to digest and appreciate—at a glance—progress made during weeks and months of running. Miles logged piling up. Pace per mile improving.”

In some cases， these reminders can make the difference between new runners pushing forward through an exhausting marathon-training program and simply giving up. “It has a self-reinforcing function，” says the sports psychologist and Temple University professor Michael Sachs. “You have charts and graphs to show your progress. When youre meeting your metrics9）， it builds self-esteem， making you feel more competent and motivated to keep running.” Knowing that Ill be able to see evidence of my improving distance and pace—and that other people will be able to see those numbers， too—has often been the thing that pushes me out the door. I doubt Im the only one wholl dash up and down the same block a few extra times to record exactly five miles rather than calling it in at 4.6.

But run-tracking technology doesnt just help runners train harder. It also gives them the power to train more intelligently， doing what a coach might do for professional athletes. Recreational runners today no longer have to guess how far or how fast theyve run， or what their body is doing and how its adapting. If they can monitor their heart rate， they can make sure theyre hitting the most strategic pace on each run， which can significantly increases their odds of having a positive experience on the course during race day.

Many apps are specifically designed to win over the ever-growing market of new runners： The average pace among Runkeepers 50 million users is over 11 minutes per mile， which in a marathon would make for a time just under five hours. “Its about taking the sport that the hardcore [runners] know and love and packaging that in a way thats really approachable，” says Jason Jacobs， the CEO of Runkeeper. Along with tracking data， the app offers training plans， tips， reminders to work out， and rewards for accomplishing personal records. It takes advantage of the data runners gather to keep them running—and， of course， using the app more often. “Its about patting them on a back when they do well， giving them a gentle kick in the butt if theyre slacking，” Jacobs says.

This year， the San Francisco Marathon partnered with Runkeeper， as well as the popular step-tracker Fitbit and fitness-app FitStar. “We see wearable and mobile technology as one of the most exciting things happening in the sport right now，” says Michelle LaFrance， the SF Marathons marketing director. “Its driving the democratization of running.” She argues that the social element of this technology—like my ability to see friends activity on Runkeeper， and to display my own for their consumption—is driving more runners to the sport. “When you track yourself and then you share that on social media， you become a force of inspiration in your network，” she says. “We see a huge correlation between the volume that runners share and the number of runners that they get to come run with them.”

No matter how much technology can enhance the experience of running， though， many veteran runners argue that the biggest allure of the sport remains the chance to go off the grid10） for a little bit. Race training offers a rare chance to get outdoors， away from the computer， for an hour or four. “Theres so much more to the experience than metrics，” adds Boyle. “Fresh air. Camaraderie11）. Travel. Shoot， just overall feeling better.”

Like any good trend， run-tracking has already experienced its backlash12）—the term “running naked，” without any tech. Many runners now deliberately leave their watches and phones at home in order to better tune into their bodies—or say， enjoy the Tuscan13） scenery. Theres no app for that.

今年夏天，我经历了人生中最具视觉冲击力的一次跑步。我登上了意大利锡耶纳市一座16世纪城堡的最高处，看着冉冉升起的旭日给周围的屋顶镶上了灿烂的金边。不过，虽然那次经历让我非常享受，但不知怎的，我总觉得那不能算数，觉得没有我平时跑步那么符合规矩。

原因是：我没有连接无线网，这意味着我不能像平时一样用Runkeeper软件来追踪自己的运动过程。没有这个软件，我就无从知道跑步速度和距离能不能达到我的马拉松训练计划的要求。此外，我还担心在Runkeeper上关注我的朋友会看到我在这一周没有任何运动记录，就认为我偷懒了。我知道，在欣赏如此美景的同时担心这两件事简直是荒谬。但我也知道，有这种焦虑的人不止我一个。

不管是谁，但凡留意过Facebook推送里涌现的那一张张周日清晨的流汗照，大概都能证明一件事：马拉松运动最近火了。为了对这件事有个恰当的估计，我们来看看20世纪70年代的第一次“跑步热”，期间美国每年有2.5万人参加马拉松。而在2015年11月1日当天，参加纽约市马拉松的人数就接近这一数字的两倍，这还只是现在美国每年举办的1200多场马拉松赛中的一场。美国跑步协会是一家关注跑步运动发展的机构，据该机构统计，2014年共有550，637名跑步者跑完了26.2英里（编注：马拉松全程）的路程，跑步人数创下了新纪录。

美国跑步协会还发现，如今52%的跑步者会用一些有全球定位功能的设备来追踪自己，如智能手机、健身追踪器或是专门设计的跑步手表等。这样的统计数据也许有助于解释跑步的吸引力为何越来越大：易于获取的追踪信息不断涌入，让任何人都能实时观测跑步对其身体的影响，从而吸引了人们参与其中并且持之以恒。这些应用软件和设备让各个水平的跑步者都能更有策略地跑步，并且一直保持动力—动力很可能是成为业余耐力项目运动员所面临的最大障碍。

“跑步追踪技术在过去25年中取得了巨大发展，”《跑步者世界》杂志装备版编辑布赖恩·博伊尔说道，“25年前，要确定跑步距离，我们要么用跑道，要么用汽车里程表提前确定好的路线，也许还得用一块斯沃琪手表来计时。”如今，免费手机应用就能为跑步者提供速度、距离、海拔高度等信息。如果升级设备，使用最先进的手表，跑步者还能获得步数、步距、心率甚至是估算出的每分钟的耗氧量和垂直摆动（每一步跃起和下落的高度）等数据。

所有这些信息对跑步者而言都可以是一种奖励和激励。“听到教练的鼓励是一回事，但随意一瞥就能领会与欣赏自己周复一周、月复一月跑步所取得的进步是另一回事。记录的跑步距离越来越长，每英里的速度也越来越快。”博伊尔解释道。

在有些情况下，这些提示信息能决定跑步新手是会挺过令人精疲力竭的马拉松训练项目，还是直接放弃。“这些信息有自我强化的作用，”运动心理学家、天普大学教授迈克尔·萨克斯如是说，“你可以通过图表看到自己的进步。完成衡量指标会让你建立起自尊，让你觉得更有能力、更有动力跑下去。”我能看到自己跑步距离增加、速度提高的证据，而且别人也能看到这些数据—对这一点的了解常常是我出门跑步的动力。我想肯定有很多人和我一样，绕着同一个街区来来回回多跑几趟，就为了跑到5英里整，而不是让数据停留在4.6英里。

然而，跑步追踪技术不仅能帮跑步者更刻苦地训练，还让他们有能力更明智地训练，就像教练训练专业运动员一样。把跑步作为消遣的人如今不用再猜测自己跑了多远，跑得多快，或是身体如何运转，适应状况如何。只要能监控心率，他们就能确保每次跑步时达到最有利的速度，这样比赛当天在跑道上获得积极体验的几率就会大大增加。

很多应用的设计就是专门为了赢得日益扩大的跑步新手这一市场：Runkeeper的5000万用户的平均速度是每英里11分钟多，若以这个速度跑完马拉松只需不到5小时。“我们所做的就是将铁杆（跑步者）所了解和热爱的这项运动打造成一项真正人人可参与的运动。”Runkeeper首席执行官贾森·雅各布斯表示。除了追踪数据以外，该应用还提供训练计划、建议、锻炼提醒，对完成个人目标的用户还有奖励。它利用跑步者收集的数据来让他们坚持跑步，当然也让他们更频繁地使用该应用。“就像是用户表现好时拍拍他们的背，偷懒时在他们屁股上轻轻踢一脚一样。”雅各布斯表示。

今年（编注：指2015年），Runkeeper和流行的计步器Fitbit及健身应用FitStar一起，成为旧金山马拉松的合作伙伴。“我们认为，可穿戴和移动技术是这项运动目前出现的最令人激动的变化之一，它正在推动跑步的民主化。”旧金山马拉松营销总监米歇尔·拉弗朗斯表示。她认为，该技术的社交元素正促使更多跑步者参与其中，就像我可以通过Runkeeper看到朋友们的活动，也可以展示自己的活动供朋友消遣。“当你记录自己的运动并在社交媒体上分享时，你就成了自己所在网络中的激励因素，”她说，“跑步者分享的越多，就会有越多的跑步者加入他们的行列，我们发现这两者之间有很大的关联。”

不过，无论技术能在多大程度上提升跑步体验，很多资深跑步者还是认为，跑步最大的吸引力仍然在于它给了人们短暂“拔电”的机会。跑步训练给人们提供了一个难得的机会，让他们远离计算机，在户外活动一到四个小时。“这种经历包含的远不止那些衡量指标，”博伊尔补充道，“新鲜的空气，志同道合的感觉，沿途的乐趣。哇，整体感觉都会更好。”

同所有好的潮流一样，跑步追踪技术已经遭到了反对声。反对者提出“裸跑”这个说法，即跑步时不使用任何技术。很多跑步者现在故意把手表和手机放在家里，为的是更好地感受他们的身体，或者做点像是享受托斯卡纳的景色这样的事。这可不是应用软件能实现的。

1. fort [f??（r）t] n. 堡垒，城堡

2. slack [sl?k] vi. 懈怠，懒散

3. vouch for：证明

4. influx [??nfl?ks] n. 涌进;汇集

5. odometer [???d?m?t?（r）] n. （车辆等的）里程计

6. Swatch：斯沃琪，瑞士手表品牌，以高质量、低成本为特点。

7. elevation [?el??ve??（?）n] n. 高度，海拔

8. oscillation [??s??le??（?）n] n. 摆动;波动

9. metric [?metr?k] n. 衡量标准

10. off the grid：脱离公用系统（如水、电等）

11. camaraderie [?k?m??rɑ?d?ri] n.〈法〉同志情谊

12. backlash [?b?k?l??] n. （尤指对某一集团或政治运动的）强烈反应，强烈反对

13. Tuscan：托斯卡纳区的。托斯卡纳是意大利中部的一个大区，文章开头所说的锡耶纳市即位于该区。