When you train seriously as a runner, you realize two wonderful things: You can’t get faster by magic, and you do get faster with effort. There are ways to optimize and to train smarter. And there are times when you work and work and don’t get the result you want. But really, to get faster, particularly in a long race like a marathon, you have to go out every day and run—even when you’re sore, tired, cold, grumpy, busy, or all of the above. You have to run when you have aches, blisters, cramps, diarrhea, exhaustion, fasciitis, grogginess, headaches, ingrown toenails, jock itch, knee pain, lightheadedness, myalgia, numbness, overheating, panic, queasiness, rashes, swelling, toothaches, unhappiness, vomit, wounds, and xanthomas. You may have to run through swarms of yellow jackets, and you definitely have to run when you’re zonked.” — Nicholas Thompson, Why I Run
足底筋膜炎/跑者足 (Jogger’s Heel) is the inflammation of the plantar fascia.
Nick Bare’s strategies to run faster for longer:
- Start running your easy days easier (below your max aerobic heart rate)
- Follow the MAF 1 method
- Wear a heart rate monitor and sync to your watch so you can monitor heart rate in real time as you are running
- Spend ~80% of your runs at or below this zone
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= Maximum Aerobic Function, a heart rate-based training approach created by Dr. Phil Maffetone = ⌃
