The Couch to 5K founder reveals tips for running beginners

By Melanie Radzicki McManus, CNN, Updated 1057 GMT (1857 HKT) July 2, 2021

作者：梅蘭妮·拉齊基·麥克馬納斯，CNN，更新于2021年7月2日

Josh Clark, founder of the Couch to 5K exercise plan, has been running for more than 25 years. His guidelines help newbie runners get into a routine.

圖片：?jiǎn)滔！た死耸恰?公里沙發(fā)跑”運(yùn)動(dòng)計(jì)劃的創(chuàng)始人，他已經(jīng)堅(jiān)持跑步25年多。他的這個(gè)指導(dǎo)方針幫助菜鳥跑者進(jìn)入跑步常規(guī)。

(CNN) Josh Clark's journey to becoming a lifelong runner began with a painful breakup in 1994. To help himself recover, the then-23-year-old public television producer started to run, an activity he hated. 'There was probably a little bit of self-punishment to it,' said Clark, founder of Big Medium, a digital agency and design studio.

(CNN) 喬希·克拉克成為終身跑者的旅程始于1994年的一次痛苦的分手。為了讓自己從痛苦中治愈，當(dāng)時(shí)23歲的這位公共電視制片人開始跑步，這原本是他痛恨的一種活動(dòng)。“我當(dāng)時(shí)可能有點(diǎn)自我懲罰的意思，”作為一家數(shù)字機(jī)構(gòu)和設(shè)計(jì)工作室“大媒體”（Big Medium）的創(chuàng)始人克拉克說(shuō)。

Indeed, his first weeks pounding the pavement were difficult and decidedly unpleasant. His body hurt. But then something surprising happened: Clark started to enjoy running. His runs had become easier and calming, and he loved the feeling of his body in motion. So when Clark's mother was searching for a fitness routine a year later, Clark immediately suggested running, with the zeal of the newly converted.

的確，他最初幾周在人行道上跌跌撞撞跑步時(shí)感覺是很困難的，而且絕對(duì)是令人不爽的運(yùn)動(dòng)感覺。他全身都覺得痛。但接下來(lái)令人驚訝的感覺突然發(fā)生了：克拉克開始喜歡跑步了。他的步履開始變得輕松而平靜，他喜歡上了這種身體在運(yùn)動(dòng)中的感覺。因此，一年后，當(dāng)克拉克的母親正在尋找一個(gè)可行健身計(jì)劃時(shí)，克拉克立即建議她跑步，這也是這位跑步新皈依者的熱情之所在。

There was just one issue. He knew how agonizing his first few weeks of running had been, and he did not want his mother to go through that. So Clark drew up a nine-week exercise plan that combined walking with running to ease her into it, dubbing his plan the Couch to 5K program.

只有一個(gè)問題。他知道自己跑步的頭幾個(gè)星期是多么痛苦，他不想讓母親也經(jīng)歷這些。因此，克拉克制定了一個(gè)為期九周的鍛煉計(jì)劃，將散步和跑步結(jié)合起來(lái)，讓她輕松地融入其中，并將他的計(jì)劃稱為”5公里沙發(fā)跑”計(jì)劃。

Josh Clark is shown running in 1996, the year he designed the Couch to 5K exercise program.

圖片：1996年，喬希·克拉克奔跑的照片，正是這一年他設(shè)計(jì)了“5公里沙發(fā)跑”運(yùn)動(dòng)計(jì)劃。

Twenty-five years later, this plan is considered one of the most popular exercise programs in the world. Now nicknamed C25K, it's even endorsed as an official exercise plan by the National Health Service in the United Kingdom. CNN Wellness talked with Clark to get his thoughts on why his plan is so effective in helping countless beginners start a running habit that sticks.

25年后，這個(gè)計(jì)劃被認(rèn)為是世界上最受歡迎的鍛煉計(jì)劃之一?，F(xiàn)在它被昵稱為C25K，這甚至已被英國(guó)國(guó)家衛(wèi)生局認(rèn)可為一項(xiàng)官方運(yùn)動(dòng)計(jì)劃。CNN健康欄目與克拉克進(jìn)行了交談，讓他分享一下他的想法：為什么他的計(jì)劃能如此有效地幫助無(wú)數(shù)跑步菜鳥開啟一個(gè)持之以恒的跑步習(xí)慣。

Important note: Before beginning any new exercise program, consult your doctor. Stop immediately if you experience pain.

重要提示：在開始任何新的鍛煉計(jì)劃之前，請(qǐng)咨詢你的醫(yī)生。如果感到疼痛，請(qǐng)立即停止。

This conversation has been edited and condensed for clarity.

為了讓文章清晰起見，這段對(duì)話采訪經(jīng)過了編輯和濃縮。

CNN: A lot of people find it difficult to start running. Why do you think this is?

CNN：很多人覺得要開始跑步都很困難。你覺得這是什么原因？

Josh Clark: Almost always, we start out going too fast or too far. Giving ourselves permission to be gentle with ourselves, and kindly easing into this new running routine, is key to success.

么？

喬?！た死耍?/strong>原因幾乎總是，我們開始跑步時(shí)太快或太遠(yuǎn)。應(yīng)允許自己對(duì)自己親善一點(diǎn)，而親善地融入新的跑步常規(guī)是成功的關(guān)鍵。

CNN: What was your main goal when creating Couch to 5K for your mother?

CNN：當(dāng)你為你媽媽創(chuàng)造“5公里沙發(fā)跑”計(jì)劃時(shí)，你的主要目標(biāo)是什么？

Clark: I did not come to this running schedule with a 'no pain, no gain' approach. I was writing it with the love of a son for his mother. I wanted this to be a good experience for her. I didn't want her to get hurt. I wanted her to succeed; I didn't want her to run into early defeats. And so I wrote a schedule that was gentle and kind, and that -- I believed -- could have her running a 5K over the course of nine weeks. And she did!

克拉克：我彼時(shí)并不是以“一分耕耘一分收獲”的方式原理來(lái)設(shè)計(jì)這個(gè)跑步計(jì)劃的。我是懷著兒子對(duì)母親的愛寫的訓(xùn)練計(jì)劃。我想這對(duì)她來(lái)說(shuō)會(huì)是一次很好的經(jīng)歷。我不想讓她受傷。我希望她成功；我不想讓她過早地失敗。所以我寫了一份溫和友好的親善時(shí)間表，我相信她可以在9周內(nèi)跑5公里。她做到了！

CNN: Did you base this program on scientific research or did you think it up yourself?

CNN：這個(gè)計(jì)劃是基于科學(xué)研究還是你自己想出來(lái)的？

Clark: I wish I could say I came to this with any kind of scientific knowledge or grounding in physiology, but I didn't. It was just this instinct of, 'How can Mom go from literally a couch to 5K? What can I imagine her doing?' It turns out, in retrospect, I was intuitively using a lot of the now well-established principles of physiology and fitness regarding physical effort and rest.

克拉克：我希望我能說(shuō)我是帶著任何科學(xué)知識(shí)或生理學(xué)基礎(chǔ)來(lái)的，但我沒有。這只是一種本能，“媽媽怎么能從沙發(fā)長(zhǎng)坐跳到5公里跑步里程呢？我能想象她會(huì)做什么？“事實(shí)證明，回想起來(lái)，我是本著直覺運(yùn)用了許多現(xiàn)在已經(jīng)確立的生理學(xué)和健身原理，包括體力勞動(dòng)和休息。

CNN: Your plan begins with alternating one minute of running with one-and-a-half minutes of walking for a total of 20 minutes. Then it builds from there. Why does this work so well?

CNN：你的計(jì)劃從跑步一分鐘和步行一分半鐘交替開始，總共20分鐘。然后從那里開始建造未來(lái)跑量。為什么這個(gè)計(jì)劃效果這么好？

Clark: C25K is really accessible to people. You only have to jog for a few seconds at a time, and then you can walk. It gives you time to get used to it. For many of us, walking for 20 minutes is completely doable and accessible. Or even walking for 5K. But for nearly everyone, trying to run that distance right away is going to feel awful. So why not combine the two and gradually move from walking to running?

克拉克：C25K對(duì)人們來(lái)說(shuō)真的很方便。你一次只需要慢跑幾秒鐘，然后就可以走路了。它給了你時(shí)間去適應(yīng)。對(duì)我們中的許多人來(lái)說(shuō)，步行20分鐘是完全可行的。甚至步行5公里。但對(duì)幾乎所有人來(lái)說(shuō)，試圖馬上跑完這段距離會(huì)感覺很糟糕。那么，為什么不把兩者結(jié)合起來(lái)，逐步從步行走向跑步呢？

CNN: What is your program's most important rule?

CNN:你的這項(xiàng)計(jì)劃最重要的原則是什么？

Clark: Don't take yourself so seriously. We set ourselves this metric for what success looks like, and what being fit is, and what being a runner is. And if we don't hit this metric, we fail. It's an almost self-punishing aspect of fitness. So be kind to yourself as you're developing this new habit. This program is a guideline, it's not a strict set of rules. It is OK to skip a week and try again the next week. It's OK to take a day off. Listen to what your body wants, because 'no pain, no gain' is not a good motto for newcomers to fitness.

克拉克：別把自己太當(dāng)回事。我們?yōu)樽约涸O(shè)定衡量標(biāo)準(zhǔn)：成功是什么樣的，健美是什么樣，跑者是什么樣的。如果我們沒有達(dá)到這個(gè)標(biāo)準(zhǔn)，我們就失敗了。這幾乎是健身者都有的一個(gè)自我懲罰方面。所以在你在努力養(yǎng)成這個(gè)新習(xí)慣的過程中，要善待自己。這個(gè)計(jì)劃是一個(gè)指導(dǎo)方針，不是一套嚴(yán)格的規(guī)則。跳過一周，下一周再試還是可以的。請(qǐng)一天假是可以的。傾聽你的身體想要什么，因?yàn)椤耙环指乓环质斋@”并不適合給新入健身者做座右銘。

CNN: What do you think is the secret to C25K's lasting popularity?

CNN：你認(rèn)為C25K持久受歡迎的秘訣是什么？

Clark: C25K is very portable in the social media world. It really accelerated in popularity when people began sharing their plans and experiences with it on Facebook. The other aspect is that it is attainable. You can do the first week of it. It might be hard, but you can do it. You have early victories instead of defeats. Through luck or intuition, I got the levels right so that it's a challenging plan, but not impossible. It's satisfying as it stretches you.

克拉克：C25K在社交媒體領(lǐng)域非常容易獲得。當(dāng)人們開始在Facebook上分享他們的計(jì)劃和經(jīng)驗(yàn)時(shí)，它真的開始加速流行普及。另一方面是它是可實(shí)現(xiàn)的。你可以在第一周做。它也可能很難，但你能做到。你能收獲早期勝利而不是挫敗。通過運(yùn)氣或直覺，我把這類跑者適合的水平弄對(duì)了，所以這是一個(gè)富有挑戰(zhàn)性的計(jì)劃，但并非不可能實(shí)現(xiàn)。它讓你舒展筋骨，讓人心滿意足。

CNN: A lot of people have told you over the years that this program changed their lives. Is C25K really about running, or is it about something more?

CNN：這些年來(lái)很多人都告訴你這個(gè)計(jì)劃改變了他們的生活。C25K真的是為了跑步設(shè)計(jì)，還是為了別的什么？

Clark: Certainly, it trains your body and brain to run a 5K. It also opens up a universe of activity and fitness that many people thought wasn't for them. More broadly, it changes what people's expectations are of themselves. I hear over and over not, 'I ran my first 5K,' but 'I got the confidence to apply for a new job,' or 'I asked my partner to marry me,' or 'I did this thing I was scared to do because now I have this new confidence.'

克拉克：當(dāng)然，這樣的5公里跑步能鍛煉你的身體、刷新你的大腦。它也打開了一個(gè)運(yùn)動(dòng)健身的新世界，哪怕許多人原本認(rèn)為這個(gè)世界不會(huì)屬于他們。更廣泛地說(shuō)，它改變了人們對(duì)自己的期望值。我反復(fù)聽到的不是“我跑了第一個(gè)5公里”，而是“我有信心申請(qǐng)一份新工作了”，或者“我向我的伴侶求婚了”，或者“我做了一件我過去害怕做的事，因?yàn)楝F(xiàn)在我有了新的信心?！?/p>

That just makes me shiver to talk about, because this program is fundamentally changing how people see themselves and their potential. It's mind-boggling. And without a doubt, creating Couch to 5K will turn out to be the most meaningful thing I will have done in life.

這些話令我深為震撼，因?yàn)檫@個(gè)計(jì)劃從根本上改變了人們對(duì)自己和潛力的看法。真是難以置信啊。毫無(wú)疑問，創(chuàng)造“5公里沙發(fā)跑”計(jì)劃將成為我一生中最有意義的事情。

Melanie Radzicki McManus is a freelance writer who specializes in hiking, travel and fitness.

梅勒妮·拉茲基·麥克馬納斯是一名自由撰稿人，擅長(zhǎng)徒步旅行和健身。