当前位置: 华奥户外 >>海外视线

Meb Keflezighi:如何设定一个好的跑步目标

0
发布时间:2015-04-17 13:30   华奥户外

  This is adapted from Meb for Mortals, by Meb Keflezighi with Scott Douglas.

  这篇文章改编自 Meb for Mortals,作者是Meb Keflezighi 与Scott Douglas.
 

  Goals form your road map to success. You won’t get near your potential without having good goals. We’re wired as humans to dream of what might be and then figure out how to make that dream a reality.

  目标会指引你通向成功。如果没有一个良好的目标你不会发现自己潜在的能力。我们人类去梦想可能会发生什么,然后去弄清楚如何将这个梦想变为现实。
 

  I never would have won the Boston and New York City Marathons, plus an Olympic silver medal, without setting the goals to do so. I might have occasionally run a good race, but I wouldn’t have been able to regularly beat some of the best runners in the world. Everything that I’ve achieved physically in running started psychologically, with the simple thought, “I want to do this.”

  我从没有在波士顿和纽约马拉松中胜出,加上一个奥运会银牌,没有设定目标去这样做的话。我或许偶尔可以在比赛中跑出好成绩,但是我不能定期的击败世界上的跑步好手。我跑步时所获得的一切成就均源自我的内心世界,那就是一个简单的想法:“我想要这么做。”
 

  You might say that you don’t want to be like that with your running—you just want to run to relieve stress, not create more of it, and that the rest of your life is plenty goal oriented. But you might not realize that you probably already set goals in your running.

  你可能会说你不想让你的跑步变成这样——你只是想通过跑步来减轻压力,而不是从中创造更多,你的后半生会有很多的目标指向。但是你可能不会意识到你已经在跑步过程中设立了目标。
 

  You don’t head out the door saying, “I’m going to run until I get tired.” You have a route in mind or a general idea of the duration your run will be. You probably also usually run a certain number of times each week, and you probably aren’t happy if something keeps you from getting in that many. So you already have some basic running goals, even if you’ve never stated them as goals. Setting more-formal goals may help you enjoy your running even more.

  你不会出门说,“我要跑步直到跑累了为止。”你会在心里有一个路线图或者一个跑步持续时间的大致想法。你也可以经常每周跑几次步,也许因为有些事阻止你跑步而感到不开心。所以你已经有了一些最基本的跑步目标,即使你从来没有认证它们是你的目标。设定一些更正式的目标或许能帮助你更加享受跑步的乐趣。
 

  The best goals have certain elements that make your success more likely. Here’s what I think good goals have in common.

  最好的目标有一些固定的元素使你成功的可能性更大。以下是我认为好的目标的共同之处。
 

  A good goal has personal meaning. Nobody ever told me. “You have to win the 2014 Boston Marathon” or “You have to make the 2012 Olympic team.” Those were goals I set for myself. When I told myself, “I want to win Boston,” it just felt right. I knew that chasing that goal would motivate me to do what was necessary to achieve it and that doing so would require me to do my best.

  一个好的目标有个人的意义。从没有人告诉我,“你必须赢得2014年波士顿马拉松”或者“你必须入选2012奥运会的队伍”。这些都是我给自己设的目标。当我告诉自己:“我想赢得波士顿马拉松”,这感觉就对了。我知道追逐这一目标将会激励我去做一些必要的事去实现,这么做会要求我尽我所能。
 

  Your goals should have that same pull on you. They should be things you want to achieve for yourself, not to meet someone else’s expectations. Training to reach a goal requires a lot of hard work. When you hit a tough stretch, either physically or mentally, if the goal you’re working toward has deep significance for you, you’ll find a way to persevere. But if someone else thrust the goal upon you, when you hit tough stretches, you’re going to think, “Wait, why am I doing this?”

  你的目标应该会同样推动你。他们应该是一些你自己想要实现的东西,并不是别人的期待。通过训练来完成目标是需要大量艰苦的工作的。当你做一个困难的拉伸,无论是身体上还是精神上,如果你的目标对你又深刻意义,你会发现找到一种方法。但是如果别人将目标给你,当你遇到一个困难的拉伸,你会去想:“等等,为什么我要做这些?”
 

  Most of us have enough areas in our lives where we have to meet others’ expectations. Let your running be about your own hopes and dreams.

  我们大多数人在生活中有足够的空间来满足别人的期待。让跑步变成你自己的希望和梦想吧。
 

  A good goal is specific. Notice how specific the goals I set for myself were: I wanted to win the 2014 Boston Marathon. I wanted to make the 2012 Olympic team. There’s no ambiguity there. I knew exactly what I wanted to do, and that helped me decide how I should go about doing it.

  一个好的目标是具体的。请注意我给自己定的目标是如何具体的:我想去赢2014年波士顿马拉松。我想去加入2012年奥林匹克队伍。这里没有歧义。我知道我想做什么,这让我能决定我应该怎么去做。
 

  Here’s a time example. At the beginning of 2001, one of my goals for the year was to break the American record for 10,000 meters. The time I needed to beat was 27:20.56. It doesn’t get much more specific than knowing to the 100th of a second what I needed to run to meet my goal. That specificity told me exactly what pace I needed to run in the race and what times to hit in workouts. Thanks to the guidance provided by my specific goal, I was able to run 27:13.98 that year, an American record that stood until 2010.

  这里有一个时间的例子。2011年初,我的其中一个年度目标是打破10000米美国记录。我需要打破的是时间是27:20.56。并不需要具体知道我百分之一秒的跑步时间来完成我的目标。这个特异性告诉我比赛中应该保持什么样的速度以及在训练中所需的时间。多亏我的具体目标来指引我,我那年可以跑27:13.98,美国记录只保持到2010年。
 

  Now consider if I had stated my goals more generally: I want to run well at Boston. I want to run faster in the 10,000 meters. “Run well” is so much more subjective than “win.” How would I know during and after the race if I’d run well? And how would I know what to do in training to meet that goal? Saying simply that I wanted to improve my 10-K personal best is more specific than the Boston example, but it still wouldn’t have been as motivating.

  现在考虑如果我用更普遍的方式表述自己的目标:我想要在波士顿跑的良好。我想在10000米中跑的更快。“跑的良好”跟“赢”比起来更加地主观。我是怎么知道我在比赛期间和之后跑的良好的?而且我怎么知道在训练中如何能完成这个目标?简单来说,我想提高个人10K最好成绩比波士顿的例子更具体,但是它仍然不会成为一种激励。
 

  So include an element of specificity: “I want to run 30 seconds faster for 5K” instead of “I want to run faster,” or “I want to run 5 days a week” instead of “I want to run more.”

  因此包括特异性元素:“我想5K跑快30秒”来替代“我想跑的更快”,或者“我每周要跑5天”来替代“我要跑得更多”。
 

  A good goal is challenging but realistic. Your goals should require you to reach outside your comfort zone while remaining within the realm of possibility. If you’ve run a 2:05 half marathon, then making your next goal to run a 2:05 half marathon won’t be all that compelling. You’ve already done it, so how motivating will it be to do it again?

  一个好的目标有挑战但是也是现实的。你的目标应该要你刚好保持自己舒服且稍微留有些余地。如果你半程马拉松跑2小时05分。那么下个目标跑2小时05分就没那么有吸引人了。你已经做到了,所以如何有动力再来一次呢?
 

  But you shouldn’t go to the other extreme and say, “I want to lower my half marathon best from 2:05 to 1:30.” Your goal should be attainable within a reasonable time frame. You might eventually get down to 1:30, but it’s most likely going to occur in stages: from 2:05 to 1:58, then 1:48, then 1:43, and so on. Long-distance running is not the sport for people who crave instant gratification.

  但你不应该去另一个极端说:“我想将我的半程马拉松从2:05提高到1:30。”你的目标应该是一个合理的时间框架内实现的。你可能最终下降到1:30,但它最有可能会出现阶段:从2:05到1:58,然后1:48,1:43,依此类推。长跑不适合那些渴望立马得到满足感的人。
 

  Making a Boston victory my goal was realistic. In my case, I had finished third and fifth in previous Boston marathons, so winning the race wasn’t outside the realm of possibility. Trying to win certainly required reaching, given that the race was held 2 weeks before my 39th birthday and I had the 15th-fastest personal best in the field.

  赢得波士顿马拉松胜利的目标是现实的。就我而言,我已经完成了先前波士顿马拉松比赛的第三和第五,所以赢得比赛是可能的。试图赢肯定是要达到要求,因为比赛在我的39岁生日前2周举行,并且我有15个个人最快最好成绩在这个领域。
 

  An example of a too-ambitious goal for me would be saying, “I want to break the world record.” That would mean taking more than 5 ½minutes off my personal best in one race. That’s unlikely at this stage in my career.

  对我来说过于雄心勃勃的目标的一个例子是,“我想打破世界纪录。”这意味着将个人最好成绩在一场比赛提高超过5分半钟。在我的职业生涯这个阶段是不可能的。
 

  A good goal has a time element. It’s human nature to be motivated by a deadline. Having a date by which you want to reach your goal helps you plan how to reach it (“My marathon is in 14 weeks, so I need to come up with a training program to get from today to race day”) and provides urgency (“My marathon is in 14 weeks, so I better get training!”).

  一个好的目标有一个时间元素。限期动机是人的本性。有一个要达到你的目标日期可帮助您计划如何实现它(“我的马拉松比赛将在14周内进行,所以我需要从今天开始到比赛日拿出一个训练计划”),并(让你)感觉迫在眉睫( “我的马拉松比赛将在14周内进行,我最好赶紧开始训练!”)。
 

  When I was training for the 2014 Boston Marathon, I told my wife, Yordanos, that it was my last chance to win the race. If at that stage of my career, I’d said, “I’d like to win the Boston Marathon someday,” it never would have happened.

  当我为2014波士顿马拉松训练时,我告诉我的妻子Yordanos,这是我赢得比赛的最后机会。如果在我职业生涯的这个阶段,我会说:“我想有一天能够赢得波士顿马拉松。”这以前也许从来不会发生。
 

  There’s a sweet spot for how far away your goal should be. If you say, “I want to run this year’s New York City Marathon,” and the race is in 2 weeks and you’ve been running twice a week, well, good luck. But if you say, “I want to run the 2025 New York City Marathon,” that’s so distant that it’s unlikely to motivate you to work toward it.

  有一个最有效的点让你知道离目标还有多远。如果你说:“我想跑今年的纽约马拉松。”而比赛是在两周内并且你已经每周跑两次,好,祝你好运。但是如果你说:“我想去跑2025纽约马拉松。”这个太遥远了,是不太可能激励你去努力训练的。
 

  For most runners, 3 to 6 months is a good range for achieving a main goal. That’s enough time to do the work to achieve it but also close enough to remain motivating on a daily basis.

  对于多数跑者来说,3到6个月是一个很好的周期来实现你的主要目标。这个时间足够你去完成它,但你每天也要保持足够的积极性来接近目标。
 

  To work toward that goal, set shorter-term goals. Decide where you should be at the end of each month leading up to your goal, and then break those months into week-by-week progress toward that month-end goal. Every week, evaluate your progress. Are you making the necessary headway toward your goal? Or did you get stuck? If you haven’t progressed enough, then you probably need to postpone your goal. Look at this as a learning experience rather than failure. Ask yourself, “I said I would do this, but it hasn’t been happening, so what do I need to do differently?”

  要努力实现一个目标,设立一个短期目标。以此来决定在每个月月末时你应该在什么水平来指引你的目标,然后将月计划打破,通过每周的训练来实现月终的目标。每周都要评价你的进展。你是否做了必要的事情来达到目标?或者你遇到问题了?如果你进展不够,那么你可能需要推迟你的目标。把这些看作一个学习经验而不是失败。问问你自己:“我说过我将要做这样,但是并没有实现,我应该做哪些不同的事儿呢?”
 

  A good goal keeps you motivated. I write down my goals so there’s no question of what I’m aiming for. There it is in black and white: “I want to do this, I want to do that.” If you’re like me, you’ll find that regularly seeing your goals is a way to keep yourself honest.

  一个好的目标能让你保持动力。我写下我的目标因为我的目标都没有问题。白纸黑字写到:“我想要做这个,我想要做那个。”如果你像我一样,你会发现经常来看你的目标会让你自己保持诚实。
 

  Tell a few close people your goals. Doing so makes it easier to keep making the right choices to meet a particular goal. If you tell your training partner you’re going to run your first marathon, it will be easier to keep your running dates together. You don’t want your friend to say, “Wait, you’re canceling our run? I thought you were training for a marathon.”

  告诉一些亲近的人你的目标。这样做会更容易地让人保持正确的选择来完成特定的目标。如果你告诉你的训练伙伴你正准备你的第一个马拉松,这会让你们的跑步日期更容易在一起。你不想让你的伙伴说:“等等,你要取消我们的跑步?我以为你正在为马拉松做训练。”
 

  In the months leading up to the 2014 Boston Marathon, Yordanos would say, “Shouldn’t you be sleeping?” when she thought I was staying up too late. Family and friends will also support you when you hit the inevitable rough patches. I’m not advocating telling the whole world your goal. Stick with a small group of people who you know will care enough to want to help you reach it.

  在2014年波士顿马拉松临近的那几个月,Yordanos 会说:“你难道不睡觉吗?”当时她以为我熬夜很晚。当你遇到不可避免的难关时家人和朋友都会支持你的。我并不是主张告诉全世界你的目标。与一小群你认为足够关心你并能帮助你实现目标的人保持联系即可。
 

  With everyone else, underpromise and overdeliver.

  与其他所有人一样,少承诺多付出。
 

  (原文标题:How to Return to Running 原文链接:www.runnersworld.com/advice/how-to-set-good-running-goals翻译:谢悦)

关于华奥星空 - 华奥户外 - 隐私保护 - 网建服务 - 广告服务 - 招聘信息 - 联系我们
© 2003-2014 China Interactive Sports. All rights reserved. 北京华奥星空科技发展有限公司版权所有
网上传播视听节目许可证 编号:0105094 发证机关:国家广播电影电视总局
ICP经营许可证:京ICP证030713号 京公网安备11010102000807号
本网站由华奥星空(北京)信息技术有限公司提供制作及技术支持
客服及报障电话:4008102008 客服及报障邮箱:operationcenter@sports.cn