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Why the Start of a Run Feels Hard
刚开始跑步格外吃力的原因
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Why the Start of a Run Feels Hard
刚开始跑步格外吃力的原因
刚开始跑步的前10分钟特别想放弃，其实是极其正常的身体生理反应。跑步时肌肉需要即时能量，但身体需要10到15分钟才能充分供应氧气并达到平稳状态。专家建议，完全不必担心是自己体能太差；通过快走等轻度热身，或者在起跑时放慢速度，都能很好地帮助肺部适应。
Do you ever feel like giving up during the first ten minutes of a run?
你是否曾在跑步的前10分钟产生过想要放弃的念头？feel like giving up 想要放弃 / first ten minutes 最初的十分钟
Exercise scientists say this intense struggle is completely normal.
运动生理学家表示，这种极度的煎熬完全是正常的。Exercise scientists 运动生理学家 / intense struggle 极度的煎熬 / completely normal 完全正常
The moment you start running, your muscles demand instant energy.
跑起来的那一瞬间，肌肉就会立即索求能量。The moment 一……就…… / demand instant energy 索求即时能量
However, the system that makes energy from oxygen cannot react immediately.
然而，通过氧气制造能量的代谢系统无法立刻作出反应。makes energy from oxygen 利用氧气制造能量 / cannot react immediately 无法立刻反应
Because of this gap, your body must pass through three distinct phases.
正是由于这种时间差，身体必须经历三个截然不同的阶段。Because of this gap 由于这种差距 / pass through 经历 / distinct phases 截然不同的阶段
First, your heart rate rises quickly, and blood moves toward your legs.
首先，心率会迅速飙升，血液大量涌向腿部。heart rate rises 心率上升 / moves toward legs 涌向腿部
Breathing feels unusually hard as your body struggles to supply more oxygen.
随着身体竭力输送更多氧气，呼吸会感觉格外费力。unusually hard 格外吃力 / struggles to supply 竭力供应
In the second phase, your muscles begin aerobic production
进入第二阶段后，肌肉便开始进行有氧供能。second phase 第二阶段 / aerobic production 有氧生成
while using up fuel stored inside them.
与此同时，它也在消耗肌肉内部储存的能量。using up 消耗殆尽 / stored inside 储存在内部
Finally, after 10 to 15 minutes, oxygen supply and demand balance out.
终于在10到15分钟后，氧气的供需达到了平衡。supply and demand 供给与需求 / balance out 达到平衡
Your body reaches a calm steady state,
身体进入平静的平稳状态，reaches a calm steady state 达到平静的平稳状态
and running suddenly feels much smoother.
跑步一下子变得顺畅轻松了许多。suddenly feels 突然感觉更加顺畅
Experts say you shouldn't worry or assume you are out of shape.
专家建议，不必为此担忧，也不要武断地认为自己体能不济。assume 以为，断定 / out of shape 缺乏锻炼，体能不佳
To make your runs easier, try a gradual warm-up like brisk walking or slow jogging.
要想跑得更轻松，可以尝试快走或慢跑来进行循序渐进的热身。gradual warm-up 循序渐进的热身 / brisk walking 快步走
Starting slightly slower than your target pace also gives your lungs time to adjust.
以略慢于目标配速的速度起跑，也能给肺部留出充分的调整时间。target pace 目标配速 / gives time to adjust 给适应留出时间
Quiz 🧠
Q1. Feeling tired during the first ten minutes of a run is completely normal.
查看答案
✅ True
因为身体大约需要10分钟才能使氧气供应量与肌肉的需求达到平衡。
The body needs about ten minutes to balance oxygen supply with muscle demand.
Q2. What does 'steady' mean in 'a steady pace'?
查看答案
✅ regular and smooth
'steady' 表示没有剧烈变动、持续且平稳的状态。
'Steady' describes something that stays calm, even, and regular without sudden changes.
Q3. Why should a runner start their workout at a slow pace?
查看答案
✅ To help the body adjust
慢速起跑可以给心脏和肺部争取足够的适应时间，以便为肌肉供应充足的氧气。
Starting slowly gives your heart and lungs enough time to supply oxygen to your working muscles.
Dialogue 🎧
Alex: Emma, every time I start running, I want to quit after five minutes.
Alex: 艾玛，我每次刚开始跑5分钟就想放弃了。
Alex: I thought I was just terribly out of shape.
Alex: 我还以为纯粹是我体能太差了呢。
Emma: You're not!
Emma: 才不是呢！
Emma: Science says that intense struggle during the first ten minutes is completely normal.
Emma: 科学研究表明，前10分钟那种极度的吃力感完全是正常的。
Alex: Normal? My lungs feel like they're on fire! Why does it hurt so much?
Alex: 正常？我的肺都快要烧起来了！为什么会这么痛苦？
Emma: Your muscles demand instant energy.
Emma: 因为你的肌肉在立刻索求能量呀。
Emma: But your oxygen system cannot react immediately. There's a delay.
Emma: 但氧气输送系统没法立刻跟上反应，这里面存在一个时间差。
Alex: So my muscles are throwing a tantrum while waiting for oxygen?
Alex: 所以是我的肌肉在等氧气的时候耍脾气了？
Emma: Pretty much!
Emma: 差不多就是这样！
Emma: Your body actually has to pass through three distinct phases to catch up.
Emma: 身体为了跟上节奏，实际上必须经历三个截然不同的阶段。
Alex: Three phases? What's the first one, pure panic?
Alex: 三个阶段？第一个阶段是什么，纯恐慌阶段吗？
Emma: Your heart rate jumps, and blood rushes to your legs. Breathing feels unusually hard.
Emma: 心率飙升，血液涌向腿部，呼吸也会感觉格外费力。
Alex: Oh, I know that feeling. Heavy legs, gasping for air. Then what happens?
Alex: 啊，我懂那种感觉。双腿沉重，喘不上气。那接下来呢？
Emma: Phase two! Your muscles use up stored fuel and slowly kickstart aerobic energy production.
Emma: 第二阶段！肌肉消耗内部储存的能量，并缓缓启动有氧供能。
Alex: And does the torture ever stop?
Alex: 那这种折磨到底什么时候才会停？
Emma: Yes! After ten to fifteen minutes, oxygen supply and demand balance out.
Emma: 会停的！大约10到15分钟后，氧气的供应和需求就会达到平衡。
Alex: Wait, so it actually gets easier if you just don't quit?
Alex: 等等，所以只要坚持不放弃，后面真的会变轻松？
Emma: It does. You hit a calm steady state, and running suddenly feels much smoother.
Emma: 没错。身体会进入平稳状态，跑步一下子就会感觉顺畅得多。
Alex: Wow. I always gave up right before the magic happened.
Alex: 哇，我以前总是在奇迹发生前的那一秒放弃。
Emma: To make it easier, try a gradual warm-up first.
Emma: 想跑得轻松一点，可以先做循序渐进的热身。
Emma: Brisk walking or slow jogging really helps.
Emma: 快走或者慢跑真的非常有帮助。
Alex: Or maybe I should just start slower than my target pace.
Alex: 或者我刚开始跑得比目标配速慢一点也可以吧。
Emma: Exactly. Give your lungs time to adjust, and be kind to yourself.
Emma: 完全正确。给肺部一点适应的时间，对自己多一点耐心。