2018成都国际马拉松于10月27日上午7点30分正式鸣枪起跑。自2017年以来，成都国际马拉松不仅在跑友圈里掀起热潮，更吸引了国际广泛关注。2018“成马”以“成都跑向世界，世界跑进成都”为主题，吸引了2.8万人参赛，其中全程马拉松12000人、半程马拉松10000人、欢乐跑6000人。当前，成都正全力打造“三城三都”，其中就包含高标准建设世界赛事名城。作为成都本土重磅赛事之一的成都国际马拉松，已向世界展现了成都赛事的魅力与活力。

The 2018 Chengdu Marathon officially began at 7:30am on October 27. Since 2017, the Chengdu Marathon has not only made a name for itself within the local circle of runners, but has also garnered widespread interest from around the world. The 2018 Chengdu Marathon and its theme of "Chengdu runs towards the world, the world runs into Chengdu" have attracted 28,000 runners, including 12,000 racers in the Full Marathon, 10,000 competitors in the Half Marathon and 6,000 happy runners in the 5km Happy Run. At present, Chengdu is hard at work to become three cities and three capitals, which entails its establishment as a World-famous Tournament City. As one of Chengdu's heavyweight sport contests, the Chengdu Marathon has already aptly showcased to the world its charisma and vitality.

在“全民热跑”的成都跑步，是一种什么样的体验？听了美国跑者Justin Andrews的故事，也许你会获得答案。

Run Chengdu Run! So what does it feel like to run in a city where everyone runs for fun? Hear it for yourself from American runner Justin Andrews and his "tao" of running.

倔强 42.195公里

42.195km, persistence pays off

Justin开心地往嘴里塞着甜到腻的自制蛋糕，说起了自己的跑步经历：他喜欢跑步，参加过几次马拉松比赛。老实说，实在无法将眼前狼吞虎咽的怂样跟跑完漫长42.195公里的倔强联想到一块。

Happily stuffing extremely sugary homemade cakes in his mouth, Justin casually mentions his love for running and the marathons he's joined in. Honestly speaking, it is difficult to relate the length of 42.195 kilometers and the tough character needed to finish such a race with the present situation of him wolfing down food.

Justin4岁开始玩篮球棒球，13岁完成第一个3公里越野跑比赛，14岁开始进行系统的跑步训练，以速度型短跑为训练基础。2007年秋天，23岁的Justin第一次参加马拉松赛，在有“全美最好最大”美誉的芝加哥马拉松赛道上跑了30公里后，他的大腿开始抽筋，只能以快走完成剩下的里程。即便如此，新手Justin的成绩也不赖：2小时58分。他说：“离我的目标多了28分钟。”

At the age of 4, Justin started to play basketball and baseball. When he was 13, he finished his first 3-kilometer cross-country race. He started to employ systematic training when he was 14 years old, but it was more focused on mid-distance speed work. In the autumn of 2007, 23-year-old Justin participated in his first marathon. The moment that he passed 30 kilometers in what is "America's best and largest" marathon in Chicago, his upper leg cramped and he had to finish the rest by walking. Nevertheless, Justin, as a beginner, performed well with a final result of 2 hours and 58 minutes. "That was 28 minutes slower than my target," he said.

跑步不是难事，但拥有天赋的跑步者并不多。年轻人一般可以在4小时内完成马拉松跑。但是若想要提高成绩，用时每减少半小时，都需要花费大量的训练时间。“美国很多大学设置了丰厚奖学金，以吸引有专业运动员潜能的学生，而我只得到了一封推荐信。”Justin说：“比起打篮球，我是有跑步的天赋。即便如此，以我现在的马拉松比赛成绩，也只是全美前一万名跑者中的一个，如果我跑快半个小时，就可以进入全美前一百。但是，每一分钟的进步，都很难。”

Moving your steps forward to run is not tough work, but in the end there are only few high-achievement runners. Usually, a well-trained athlete can finish a marathon within 4 hours. But, every faster performance to reduce your time by half an hour means enormous training time. Thus far, eight years have passed for Justin. His best marathon result is 2 hours 37 minutes, still 7 minutes slower than his target. "Universities in the USA give generous scholarships to attract students with professional athletic potential, but I only got one offer," said Justin. "Compared with basketball, I definitely have a gift for running. However, according to my current result achieved in marathon competition, I am only one of the 'Top 10,000' runners across the country. If I can run twenty minutes faster, I will rank among the 'Top 100' runners. But, in fact, even to progress one minute is very hard."

爱跑 跑之有道

Running on the way of love

Justin并没有执念于跑步成绩，大学学习环境保护专业、喜欢大自然的他最喜欢50公里越野跑。通过崎岖小径、爬障碍、穿丛林、越沟渠……不同的路况，天地万物之间有一步一风景的美妙。他说：“步伐和呼吸渐渐有了节奏，头顶是严酷的热，偶有风来的丝丝凉意，每一步都让我更鲜活地活着。”

Not solely focused on his running performances, Justin studied environment protection during his university life. In accord with his love of nature, he enthusiastically related tales about his 50-kilometer ultra-trail races. Through paths and forests, across barriers and over trenches, he confronted different conditions, but also gorgeous views of nature and creatures along the journey. He said: "Footsteps flow with my breathing, intense heat is over head, occasional cool breezes touch my face, and every step refreshes my life."

在2015年的比赛中，Justin以5小时42分的成绩赢得第一名，比第二名快8分钟。跑步时他有些抽筋，但是第二天就全然没有异样感。多年来，Justin除了制定良好的跑步计划，他还进行游泳、举重、爬山等运动辅助心肺训练。对于跑姿，Justin的标准也很简单：“找到最自然最舒服的姿势，这也是最省力的姿势。微笑比生气运用的肌肉少，跑步时不要鼓腮帮子、嘟起嘴，要节约体能。”

In a March 2015 race he got first place with 5 hours and 42 minutes, 8 minutes faster than the runner-up. In the race, he cramped a little, but the next day he felt nothing wrong. For many years, besides a well-planned running regimen, Justin did supplementary cardiorespiratory training like swimming, weightlifting, and mountaineering. As for running form, Justin's style is "simply to find the most natural and comfortable form, which will also be the most labor-saving one. When smiling, people will use less muscle power. In running, it is poor form to look sad or have a pouting mouth, which are not good for saving energy!"

几年间，成都的跑步氛围越来越好。2015年4月18日，Justin 生日这天，他参加了“2015成都·都江堰双遗马拉松”比赛，而后又继续为其它越野跑赛事做准备，他每周跑130~140公里，每天至少15公里。

In the past years, racing has become more and more popular in Chengdu. On his birthday on April 18, 2015, Justin ran the Chengdu Dujiangyan WCH&WNH Marathon. And then began to prepare for other races by running up to 130-140 kilometers per week and at least 15 kilometers every day.

“与很多比赛不同，跑步是唯一可以跟高手同场竞技的比赛。”Justin补充道，“在起跑线上，我跟第一名相距不过三十米。除了像波士顿马拉松赛等这样的国际大赛需要提供以往的比赛成绩，很多比赛都给了新人尝试的机会。”但是对新人跑者没跑多久就跃跃欲试想要参加半马和全马的现象，Justin的建议很简单：“不着急，慢慢来。你可不希望完成一次马拉松之后，腿就废了。”

Differing from other sports, running races are the only competition where amateurs compete with elites on the same ground," added Justin: "At the starting line of a big marathon, I am 30 meters away from the eventual first place. Except international marathons like Boston, which requires past qualifying performances to register, many races offer opportunities for beginners." Justin has a simple suggestion to those beginners who are eager to join half and full marathon: "Don't worry. Take it easy and start slow. You don't want to be unable to run after a single marathon."

以Justin的跑步天资和实力，他本可以参加更多的比赛，可是，他没有这样做。他更愿意慢慢跑，慢慢感受世界：或借着“全民热跑”的势头，铆足一股劲儿，完成一两次马拉松，取得自己的“荣耀”；或像作家村上春树那样，用三十年以及更长的时间，跑回健康、跑过孤独、跑出人生百味。

Taking advantage of his gifts and capacity, Justin could have competed in many more races, but he chose to spend his whole life running slowly and experiencing the world. By virtue of the "all people running" trend, a runner could have fully devoted himself to one or two marathons in order to attain "honors" therein, or, in line with Japanese writer, Haruki Murakami, he can go onto experience thirty years or more of healthy running, enjoying the solitary roads of the distance runner!

Justin对新手跑者（未受伤的健康情况下）参加半马、全马比赛的建议：

Justin's suggestion for beginners (who are healthy and have no injures) to join in a half or full marathon

提前12-16星期进行赛前准备，每周4-6次跑步训练。赛前三周，每周需要有一次长距离跑步锻炼（半马：18-20公里、全马：26-33公里），每周有一定的跑量（半马：30-40公里，全马40-80公里），距比赛不足三周时，跑量应越来越少，让身体多多休息。

Prepare for races 12-16 weeks in advance by running 4-6 days a week. Three weeks before the event, runners need to get specific training volume every week (half marathon: 30-40 kilometers; full marathon: 40-80 kilometers). A long-distance run of 18-20 kilometers can be done if training for a half marathon and 26-33 kilometers for a full. From three weeks out til the race itself, mileage should be reduced step by step so as to let the body recover and rest as much as you can.

更多阅读

Editor's Pick

摘自《HELLO Chengdu》杂志

Excerpted from HELLO Chengdu magazine

撰稿 | 刘昕怡

By Lenore Liu

编辑 | 雕刻时光

Edited by J. Tarkovsky