为什么不建议跑步的时候跑一会走一会？ Why Is It Not Recommended to Alternate Between Running and Walking?
跑步的时候，你有没有在感到疲惫时停下来走一走？这似乎是个缓解疲劳的好方法，但其实在跑步过程中“跑一会走一会”并不是一个理想的策略。跑步虽然不算是高强度运动，但要想跑得远，依然需要一定的体力和耐力。尤其是刚开始跑步的初学者，跑5公里可能都会感到吃力。然而，随着跑步训练的持续，5公里的跑程会变得更加轻松。
跑步停下来走，会破坏节奏
当你在跑步时停下来走一走，最直接的影响就是打乱了跑步的节奏感。这种节奏感是帮助你保持稳定的配速和呼吸的关键，尤其是在长距离慢跑（LSD）中，要求跑者在长时间内保持连续的低速运动。虽然可以放慢速度，但不能停下来，因为跑步的节奏感让你的身体更好地适应跑步的强度，从而减少能量消耗，提升跑步的效果。
跑走结合，会增加体力消耗
就像汽车在城市中的走走停停一样，油耗会比高速上匀速行驶更高。跑步时也是一样，跑跑停停会导致心率和节奏的不停变化。跑的时候心率升高，走的时候心率下降，这样的波动会让身体更难适应，反而增加了体力消耗，让你更快感到疲惫，甚至减少跑步的距离，尤其是在长距离跑步中，过早的疲劳可能会让你无法完成预定的目标。
如何提升跑步的持续性？
如果你能够在跑步中找到一个稳定的呼吸和心率节奏，坚持下去，慢慢地你会发现跑步变得没那么累，甚至会逐渐享受跑步带来的快感。对于初学者来说，最重要的不是跑得多快多远，而是找到适合自己的节奏。可以从短距离开始，比如2公里或3公里，慢慢增加距离。即使感到累了，也尽量不要停下来走，可以放慢速度，但保持持续的跑动。
心理的突破，助你跑得更远
当你感到累时，试着给自己加油打气，告诉自己再坚持一分钟。很多时候，我们的困难是自己放大的，当你坚持下去并突破那个疲劳点时，你会发现，原来跑步也没有那么难。
Have you ever stopped for a walk when you felt tired during a run? Although it may seem like a good way to relieve fatigue, alternating between running and walking is not an ideal strategy for efficient running. Running may not be considered a high-intensity exercise, but it still requires stamina and endurance to go further. For beginners, running 5 kilometers might feel challenging, but with regular training, it can become much easier.
Walking Interrupts Your Running Rhythm
One of the biggest drawbacks of walking during a run is that it disrupts your rhythm. This rhythm is crucial for maintaining a steady pace and breathing, which are key for efficient running. Long Slow Distance (LSD) runs, for instance, emphasize continuous running at a slow pace for a prolonged period. While slowing down is okay, stopping to walk breaks your rhythm, making it harder for your body to adapt and ultimately increasing your energy expenditure.
Alternating Between Running and Walking Increases Energy Consumption
Just like a car consumes more fuel when constantly stopping and starting in city traffic, running with frequent breaks for walking leads to greater energy consumption. Your heart rate fluctuates—rising during the running intervals and dropping during the walking ones. These constant changes make it harder for your body to adjust, causing you to feel tired more quickly and reducing the overall distance you can cover. In long-distance runs, early fatigue might even prevent you from completing the run as planned.
How to Improve Your Running Endurance?
If you can find a steady breathing and heart rate rhythm and stick with it, running will gradually become less tiring, and you may even start enjoying it. For beginners, the key is not to focus on running fast or covering long distances but to find a pace that feels comfortable. Start with shorter distances, such as 2 or 3 kilometers, and gradually increase. Even when you feel tired, try not to stop for a walk—just slow down, but keep moving.
Mental Breakthrough Helps You Run Further
When you feel tired, motivate yourself to push through by telling yourself to hold on for just one more minute. Often, the difficulties we face are exaggerated in our minds. Once you push through the fatigue, you'll realize that running isn’t as difficult as it seemed.