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【跑步时间选择系列之一】- 晨跑的lele

很多刚开始跑步的朋友会问,一天中什么时候跑步最好?碰到这个问题就像别问到“你幸福吗”一样的心情,因为它实在不是三言两语就能说清的。经验丰富的跑者lele-王乐在这里分享了他晨跑锻炼的心得与体会。

140213-乐乐晨跑

by 王乐

跑步时间的选择因人而异,一切皆有可能。这十几年的跑步生涯里,我发现有人选择晨跑、有人中午跑、有人下午跑,还有人夜跑,并且也都坚持了下来,都表现出了无比的正常。其实对于初学者来说——特别是刚开始决定要跑步的时候——哪个时间段你能够坚持下来就是最好的时间。受制于工作社会身份,我们不可能像一个专业运动员一样,选择所谓“最佳时间”段来进行训练,要知道运动员睡午觉的时间段可能是有些人一天中能够拿出的唯一空闲。跑起来并坚持下去才是第一位的。

如果时间充裕,总能有个相对好的时间段吧,我觉得答案是肯定的。经过观察,上班的人(特别是朝九晚五的上班族)跑步大多集中在上班前或者下班后,晨跑和傍晚跑基本上占了 9成。我比较推荐职场的人晨跑,原因有以下两点。

晨跑能量充沛

经过百公里的比赛,我更体会到晨跑时间段的优势。连续奔跑20几个小时,从清晨到深夜,到太阳再次升起。我十分清楚身体的感受,你能感受到不同时间段,是从大自然中吸取能量还是向大自然中释放能量。而晨跑,随着阳光升起万物的复苏,你会从大自然中吸收很多能量,令你更为精神。

练过武术的人都知道,扎马步站桩,一定要选择清晨,而且要面向太阳,取天地之灵气吸日月之精华,人本身就是大自然的一部分,尽管今天每个人都被赋予了不同的社会属性,但是内在的动物性是不能够改变的。晨跑,会让你与大自然的交互更为有利,你会充满精神,让一天都过得很有能量。生命的本质就是呼吸,就是吐故纳新。理论上空气中氧气含量最好的时间段在下午2点,但是如果这个时间段不方便运动,我宁可让身体跟着大自然的节奏尽量接近。到了傍晚,自然界的一切都该休息了(夜行动物除外),我们的身体也处于更适合休息的状态,劳累一天,休养生息。

夜跑与晨跑相比,欠缺的就是这块儿,黑夜降临,不但人的生物钟受到影响,大自然中的植物也开始进行呼吸作用,所以空气中充满了二氧化碳,而且你的热量也被外部的自然界吸收得更多。

如果你一天只能拿出少量时间跑步,我建议你就做个“晨型人”,因为这会让你变得更为有活力,你是在接受整个大自然的投资,他们给你阳光热量和氧气,生命不可或缺的阳光空气和水,就是最基本的元素,你应该把它们在锻炼中多加利用,这也是提高效率和维系健康的最好的建议。

健康早餐和对抗拖延症

不管你怎么想,至少有一个事实令人振奋:晨跑的人,都会好好吃早餐。

不吃早餐有很大危害,有损健康,患II型糖尿病的风险大幅提升。前不久看了一个报道说,在美国民众意识有个潜规则就是:不吃早餐的人,是不能委以重任的,因为一个连自己健康都不在意的人,不会在意任何项目的细节。听听吧,吃早餐很重要,如果你能够早起跑步,吃早餐则变得水到渠成,谁外出跑步还不路过个早点摊啥的。

还有一个或许是更深层次的原因:夜跑往往和拖延有关。一天的时间都在忙工作,一直忙到很晚才想起要锻炼,那些愿意熬夜的人往往是拖延出来的,早起很难,拖着熬夜却很容易。我们都有自觉意识:最重要的事儿应该先做。晨跑与夜跑的人最大的一个区别是把跑步这个事儿放在一天安排的重要程度不同。显然,晨跑会让你“下决心”的速度更快一些,从而避免拖延。而从身体的睡眠质量角度讲,晚上十点到早上四点,睡六个小时足够了,但是如果熬到凌晨 1点才睡,早上10点起也会觉得休息不过来。晨跑能够纠正拖延症,凡事儿早结束,效率会更高。

当然夜跑也有夜跑的优势,比如夜间人的各种感官会更为灵敏,看到的景物不多,受到干扰少,更容易静气凝神,思绪也更为缜密,搞艺术创作很适合。如果你是哲学家,夜晚的孤独能升腾起很多类似于生活本质的感受。我相信跑过昼夜百公里的人都会明白。夜跑其实也不赖,因为不顺势,有困难,才能产生智慧。具体选择全看你希望从中获得哪些最主要的价值。

以我所见,从健康角度讲,晨跑优势明显,顺应自然规律,就是最好的养生。

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