The Tech Is Changing Marathon Training科技重塑馬拉松訓練

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

從提供詳盡跑步數據的可穿戴設備到尖端的恢復技術，且看科技如何在長跑訓練中發揮強大作用。

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.

花點時間思考一下，如果你的曾祖父母看到今天的你，他們會作何反應？大概會對你那款花哨的智能手表啞然失笑，再向你講述他們如何在山路雪地上往返跑完馬拉松的故事。

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.

無可否認，21世紀的馬拉松訓練方式經歷了翻天覆地的變化，而這一切主要歸功于各種技術工具的應用。那個以秒表和破舊運動鞋為訓練最大利器的時代已經一去不復返。

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.

科技可幫助你以更快一點的速度、更強一點的身體素質，利用遠超以往的策略沖過終點線。下面就來了解一下科技是如何改變今日的馬拉松訓練的。

Wearable technology for real-time metrics

實時監測運動指標的可穿戴技術

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，每個擁有健身追蹤器的人都能通過這個緊貼手腕佩戴的設備，享受到堪比私人教練的奢侈體驗。這就是可穿戴技術新紀元的縮影。這類設備能幫你實時監測心率、配速和步頻等多個指標。

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.

佳明公司的設備甚至搭載了名為“跑步動態”的傳感器，可以通過測量步頻、垂直振幅、觸地時間、觸地平衡、步幅和垂直振幅比等，為你提供有關跑姿的實時反饋。

Smart clothing for running

跑步專用的智能服裝

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.

你知道襪子現在也能“開口說話”嗎？“感覺中樞健身”公司推出的襪子內置傳感器，能夠監測你的步態，確保你的跑姿完美無缺，避免任何不必要的傷害。

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，還有“動態顯示”公司推出的智能眼鏡。這種酷炫的設備能將跑步數據直接投射到你的視線中，讓距離、心率等信息一覽無遺。

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.

穿上智能服裝，不僅能使你的馬拉松訓練較以往更加智能，還能更有效地預防傷害。所以，穿好智能服裝，傾聽它們的指導吧。

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

如果這還不夠，市面上還有其他技術設備可以幫助你改善跑姿。

Training apps and online coaching

訓練應用程序與在線教練

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.

潦草手寫訓練計劃、跟著感覺走的方式已然過時。如今，最佳的馬拉松訓練工具可能是數字設備或在線服務。例如，“努力”等應用程序提供的服務不僅能追蹤你的跑步數據，還能提供與你的技能水平和訓練目標相匹配的馬拉松訓練計劃——無論是5公里、10公里、半程馬拉松，還是全程馬拉松。

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.

“訓練巔峰”也是個選擇，該平臺可根據你的經驗水平、必須達到的訓練周數以及每周可完成的訓練次數，為你定制訓練計劃。

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.

總之，借助當今的技術，可以更智能地訓練，盡可能快地實現目標。外出訓練時，不妨安裝幾款應用程序，賦予跑步更多樂趣。

Virtual reality training

虛擬現實訓練系統

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.

誰規定VR只適用于宏大的游戲戰斗場景？現在，VR同樣適用于艱苦的馬拉松訓練。比如，“刺速”的虛擬跑道能把你的跑步機變成一條橫貫全球的賽道。今天，你可能在紐約的街頭奔跑；而明天，你可能穿梭在巴黎的風景大道間——無需機票，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最大的好處是能讓你在客廳里模擬各類馬拉松的氛圍。無論是烈日還是雪地，你都可以足不出戶做好心理準備。當然，VR只是眾多可以優化你跑步訓練的工具之一。

Smart recovery tech

智能恢復技術

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.

有許多冷療設備可以幫助你在訓練后加速恢復。不妨考慮一下海博艾斯X等設備。海博艾斯X專為膝部設計，提供冷熱交替治療以緩解炎癥、減輕疼痛。

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.

如果你在尋找更尖端的技術來改善訓練計劃、加速恢復過程，紅外桑拿、冷療艙、漂浮浴缸和光療設備或許正是你想了解的。

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.

沒有夜間的高質量睡眠，何談訓練后的恢復？有了智能臥室設備，連你的睡眠質量都能得到優化，從而最大限度地修復肌肉，為你的下一場馬拉松訓練或比賽做準備。

Nutritional tech for marathon runners

針對馬拉松選手的營養技術

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.

在馬拉松訓練中，雖然依賴雙腿奔跑，但給你提供能量的是飲食。科技在改變訓練和恢復方式的同時，也在提升營養管理的效率。

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，你不必再指望繁雜的飲食表和便利貼，可以用“我的健身之友”等應用程序來幫你記錄飲食。或者，如果你需要一款應用程序來記錄你攝入的宏量營養素并通過AI根據你的體質進行調整，推薦嘗試“科學強身”網站推出的應用程序“宏觀因素”。

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.

每位參加過馬拉松訓練的選手都明白，良好的睡眠與合理的飲食是贏得比賽的關鍵要素。隨著營養技術的加入，你不必全憑感覺，因為你的每一口飲食均遵循計劃。

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！

上述應用程序都在持續升級。比如，使用“宏觀因素”時，只需對著手機說出你所吃的食物，應用程序里的AI便能在內置數據庫中檢索，計算出你這一餐攝入了多少碳水化合物、脂肪和蛋白質——這能大幅節省你的時間！

Biomechanics analysis tools for marathon training

馬拉松訓練的生物力學分析工具

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.

跑步不僅僅關乎速度，也關乎姿態。每一次落腳和每一次邁步都非常重要。現在市面上也有專門用于追蹤這些細節的技術。

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.

“跑步抄錄”和“阿里翁”是深入分析你跑步機制的工具。這兩個小裝置會分解你的步態，評估落地模式或力學對稱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.

這些指標為何值得關注？了解你的生物力學是解鎖更優表現的關鍵。另外，精確識別低效動作能減少受傷的風險，從而確保你安全地完成比賽。

Gaining a competitive advantage by using tech

借助技術手段獲取競爭優勢

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.

了解了眾多用于馬拉松訓練的設備之后，一個事實顯而易見：未來的訓練將是毅力、汗水與數字“魔術”的結合。從飲食精準追蹤器到步態改善工具，是創新技術為成功鋪設了道路。

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，在你踏上賽道或跑步機之前，試著整合一系列技術工具，組成一支虛擬團隊，確保每一滴汗水都流得有意義。畢竟，距離馬拉松個人最佳紀錄，或許只有一件工具之遙。

（譯者為“《英語世界》杯”翻譯大賽獲獎者）

1 pace配速，指每公里用時。 2 vertical oscillation垂直振幅，指在跑步過程中，身體重心垂直移動的距離。垂直振幅越大，跑步效率越低——花費更多力氣和時間讓身體上下移動，而這個行為并不能直接變為向前的力。垂直振幅比（vertical ratio）是垂直振幅與步幅的比值。這個比值越小，意味著在相同的步幅下，垂直振幅越小，花費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、騎行、健身應用程序，名字源自瑞典語，義為strive（努力）。

4 macro = macronutrient宏量營養素，蛋白質、糖類和脂質在營養素分類上的統稱。 5 munch大聲咀嚼。