The Tech Is Changing Marathon Training科技重塑马拉松训练

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

从提供详尽跑步数据的可穿戴设备到尖端的恢复技术，且看科技如何在长跑训练中发挥强大作用。

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.

花点时间思考一下，如果你的曾祖父母看到今天的你，他们会作何反应？大概会对你那款花哨的智能手表哑然失笑，再向你讲述他们如何在山路雪地上往返跑完马拉松的故事。

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.

无可否认，21世纪的马拉松训练方式经历了翻天覆地的变化，而这一切主要归功于各种技术工具的应用。那个以秒表和破旧运动鞋为训练最大利器的时代已经一去不复返。

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.

科技可帮助你以更快一点的速度、更强一点的身体素质，利用远超以往的策略冲过终点线。下面就来了解一下科技是如何改变今日的马拉松训练的。

Wearable technology for real-time metrics

实时监测运动指标的可穿戴技术

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，每个拥有健身追踪器的人都能通过这个紧贴手腕佩戴的设备，享受到堪比私人教练的奢侈体验。这就是可穿戴技术新纪元的缩影。这类设备能帮你实时监测心率、配速和步频等多个指标。

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.

佳明公司的设备甚至搭载了名为“跑步动态”的传感器，可以通过测量步频、垂直振幅、触地时间、触地平衡、步幅和垂直振幅比等，为你提供有关跑姿的实时反馈。

Smart clothing for running

跑步专用的智能服装

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.

你知道袜子现在也能“开口说话”吗？“感觉中枢健身”公司推出的袜子内置传感器，能够监测你的步态，确保你的跑姿完美无缺，避免任何不必要的伤害。

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，还有“动态显示”公司推出的智能眼镜。这种酷炫的设备能将跑步数据直接投射到你的视线中，让距离、心率等信息一览无遗。

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.

穿上智能服装，不仅能使你的马拉松训练较以往更加智能，还能更有效地预防伤害。所以，穿好智能服装，倾听它们的指导吧。

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

如果这还不够，市面上还有其他技术设备可以帮助你改善跑姿。

Training apps and online coaching

训练应用程序与在线教练

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.

潦草手写训练计划、跟着感觉走的方式已然过时。如今，最佳的马拉松训练工具可能是数字设备或在线服务。例如，“努力”等应用程序提供的服务不仅能追踪你的跑步数据，还能提供与你的技能水平和训练目标相匹配的马拉松训练计划——无论是5公里、10公里、半程马拉松，还是全程马拉松。

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.

“训练巅峰”也是个选择，该平台可根据你的经验水平、必须达到的训练周数以及每周可完成的训练次数，为你定制训练计划。

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.

总之，借助当今的技术，可以更智能地训练，尽可能快地实现目标。外出训练时，不妨安装几款应用程序，赋予跑步更多乐趣。

Virtual reality training

虚拟现实训练系统

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.

谁规定VR只适用于宏大的游戏战斗场景？现在，VR同样适用于艰苦的马拉松训练。比如，“刺速”的虚拟跑道能把你的跑步机变成一条横贯全球的赛道。今天，你可能在纽约的街头奔跑；而明天，你可能穿梭在巴黎的风景大道间——无需机票，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最大的好处是能让你在客厅里模拟各类马拉松的氛围。无论是烈日还是雪地，你都可以足不出户做好心理准备。当然，VR只是众多可以优化你跑步训练的工具之一。

Smart recovery tech

智能恢复技术

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.

有许多冷疗设备可以帮助你在训练后加速恢复。不妨考虑一下海博艾斯X等设备。海博艾斯X专为膝部设计，提供冷热交替治疗以缓解炎症、减轻疼痛。

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.

如果你在寻找更尖端的技术来改善训练计划、加速恢复过程，红外桑拿、冷疗舱、漂浮浴缸和光疗设备或许正是你想了解的。

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.

没有夜间的高质量睡眠，何谈训练后的恢复？有了智能卧室设备，连你的睡眠质量都能得到优化，从而最大限度地修复肌肉，为你的下一场马拉松训练或比赛做准备。

Nutritional tech for marathon runners

针对马拉松选手的营养技术

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.

在马拉松训练中，虽然依赖双腿奔跑，但给你提供能量的是饮食。科技在改变训练和恢复方式的同时，也在提升营养管理的效率。

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，你不必再指望繁杂的饮食表和便利贴，可以用“我的健身之友”等应用程序来帮你记录饮食。或者，如果你需要一款应用程序来记录你摄入的宏量营养素并通过AI根据你的体质进行调整，推荐尝试“科学强身”网站推出的应用程序“宏观因素”。

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.

每位参加过马拉松训练的选手都明白，良好的睡眠与合理的饮食是赢得比赛的关键要素。随着营养技术的加入，你不必全凭感觉，因为你的每一口饮食均遵循计划。

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！

上述应用程序都在持续升级。比如，使用“宏观因素”时，只需对着手机说出你所吃的食物，应用程序里的AI便能在内置数据库中检索，计算出你这一餐摄入了多少碳水化合物、脂肪和蛋白质——这能大幅节省你的时间！

Biomechanics analysis tools for marathon training

马拉松训练的生物力学分析工具

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.

跑步不仅仅关乎速度，也关乎姿态。每一次落脚和每一次迈步都非常重要。现在市面上也有专门用于追踪这些细节的技术。

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.

“跑步抄录”和“阿里翁”是深入分析你跑步机制的工具。这两个小装置会分解你的步态，评估落地模式或力学对称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.

这些指标为何值得关注？了解你的生物力学是解锁更优表现的关键。另外，精确识别低效动作能减少受伤的风险，从而确保你安全地完成比赛。

Gaining a competitive advantage by using tech

借助技术手段获取竞争优势

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.

了解了众多用于马拉松训练的设备之后，一个事实显而易见：未来的训练将是毅力、汗水与数字“魔术”的结合。从饮食精准追踪器到步态改善工具，是创新技术为成功铺设了道路。

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，在你踏上赛道或跑步机之前，试着整合一系列技术工具，组成一支虚拟团队，确保每一滴汗水都流得有意义。毕竟，距离马拉松个人最佳纪录，或许只有一件工具之遥。

（译者为“《英语世界》杯”翻译大赛获奖者）

1 pace配速，指每公里用时。 2 vertical oscillation垂直振幅，指在跑步过程中，身体重心垂直移动的距离。垂直振幅越大，跑步效率越低——花费更多力气和时间让身体上下移动，而这个行为并不能直接变为向前的力。垂直振幅比（vertical ratio）是垂直振幅与步幅的比值。这个比值越小，意味着在相同的步幅下，垂直振幅越小，花费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、骑行、健身应用程序，名字源自瑞典语，义为strive（努力）。

4 macro = macronutrient宏量营养素，蛋白质、糖类和脂质在营养素分类上的统称。 5 munch大声咀嚼。