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Tips for Marathon
遥遥马拉松

GUPTA
Finishing a marathon takes more than physical prowess. It also takes willpower, lots of it. Here's some tips from the pros now that may help you get the most out of your workout, from start to finish.
甘普塔
要跑完一场马拉松需要的不仅仅是强健的体力。它还需要非常坚强的毅力。这里专家们为你提供了一些不错的建议,它们也许会使你在锻炼中自始至终得益非浅。

GUPTA (voice-over)
Let's face it, not everyone will win a marathon race. According to Roy Benson, who coaches Adult Road Runners, most marathon runners today have a goal of just making it across the finish line.
甘普塔(画外音)
让我们正视现实,并不是每一个人都能赢得一场马拉松赛。据成年公路赛跑选手的教练劳埃·本逊说,现在的绝大多数马拉松参赛者仅有一个目标那就是努力穿越终点。

ROY BENSON, COACH
I think anybody who runs their first marathon as a novice has only one goal--getting there no matter how long it takes. But any veteran of one marathon should have as a goal getting it over with as soon as possible.
劳埃·本逊,教练
我想任何一个第一次跑马拉松的新手都只有一个目标--不管花多长时间,都要到达终点。但只要跑过一次马拉松的老手就应该把以最快的速度到达终点作为目标。

GUPTA
Training for an endurance-driven sport like a marathon can take anywhere between six and 12 months. The amount of time you put aside for training depends highly on your experience in long- distance running. Mr. Benson suggests novice runners take into consideration three stages to complete a long-distance running.
甘普塔
要接受一个像马拉松那样需要耐力的运动的训练,怎么也需要6到12个月。你准备用来训练的时间长短主要取决于你的长跑经验。本逊先生建议初跑者考虑用三个阶段来完成长跑。

BENSON
As a beginner, almost a year to go through three stages, becoming a fit jogger, become a recreational runner, and then finally becoming a competitive runner.
本逊
一个初跑者,需要近一年时间来完成这三个阶段。先成为一个合格的慢跑者,再成为一个休闲的跑步者,然后最终成为一个竞争性的赛跑者。

GUPTA
For veterans...
甘普塔
那对有经验的人来说呢?

BENSON
Probably 16 weeks to maybe a minimum of 12, if you're a veteran, would be required to be in a period of special marathon training, where you're alternating long runs every other weekend, up to 23 miles.
本逊
可能要十六周,最少也要十二个周,如果你参加过马拉松,需要进行一段特殊的马拉松训练,还要每隔一周进行一次二十三英里的长跑。

GUPTA
While the cardiovascular benefits might appear rewarding, there is a negative side to endurance sports.
甘普塔
虽然马拉松对心血管的好处显而易见,耐力运动也带来了它的负面作用。

BENSON
It's a real good way to age your legs prematurely. Running marathons frequently, running three or four of them a year, running them for years and years and years is going to take a lot of wear and tear on your bones, your joints, and you'll be probably slowing down, maybe even quitting running because of biomechanical problems, rather than cardio or respiratory ones.
本逊
它的确让你的腿过早衰老。经常跑马拉松,一年跑三四次,并且年复一年地跑,将会对你的骨骼和关节造成极大的磨损,然后你可能会跑得慢下来,甚至由于生理机能的原因停止跑步,而不是因为心脏或呼吸的原因。

GUPTA
To prevent over training and reduce injuries, experts advise runners to buy a good pair of shoes and hire a coach. Then maybe their goal of reaching the finish line will become a reality.
甘普塔
为了防止训练过度并且减少受伤,专家们建议跑步者买一双好鞋并请一个教练。这样他们要到达终点的目标才能成为现实。

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