CNN: “5公里沙发跑”计划创始人给跑步菜鸟的建议（双语）
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：梅兰妮·拉齐基·麦克马纳斯，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.
图片：乔希·克拉克是“5公里沙发跑”运动计划的创始人，他已经坚持跑步25年多。他的这个指导方针帮助菜鸟跑者进入跑步常规。
(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) 乔希·克拉克成为终身跑者的旅程始于1994年的一次痛苦的分手。为了让自己从痛苦中治愈，当时23岁的这位公共电视制片人开始跑步，这原本是他痛恨的一种活动。“我当时可能有点自我惩罚的意思，”作为一家数字机构和设计工作室“大媒体”（Big Medium）的创始人克拉克说。
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.
的确，他最初几周在人行道上跌跌撞撞跑步时感觉是很困难的，而且绝对是令人不爽的运动感觉。他全身都觉得痛。但接下来令人惊讶的感觉突然发生了：克拉克开始喜欢跑步了。他的步履开始变得轻松而平静，他喜欢上了这种身体在运动中的感觉。因此，一年后，当克拉克的母亲正在寻找一个可行健身计划时，克拉克立即建议她跑步，这也是这位跑步新皈依者的热情之所在。
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.
只有一个问题。他知道自己跑步的头几个星期是多么痛苦，他不想让母亲也经历这些。因此，克拉克制定了一个为期九周的锻炼计划，将散步和跑步结合起来，让她轻松地融入其中，并将他的计划称为”5公里沙发跑”计划。
Josh Clark is shown running in 1996, the year he designed the Couch to 5K exercise program.
图片：1996年，乔希·克拉克奔跑的照片，正是这一年他设计了“5公里沙发跑”运动计划。
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，这个计划被认为是世界上最受欢迎的锻炼计划之一。现在它被昵称为C25K，这甚至已被英国国家卫生局认可为一项官方运动计划。CNN健康栏目与克拉克进行了交谈，让他分享一下他的想法：为什么他的计划能如此有效地帮助无数跑步菜鸟开启一个持之以恒的跑步习惯。
Important note: Before beginning any new exercise program, consult your doctor. Stop immediately if you experience pain.
重要提示：在开始任何新的锻炼计划之前，请咨询你的医生。如果感到疼痛，请立即停止。
This conversation has been edited and condensed for clarity.
为了让文章清晰起见，这段对话采访经过了编辑和浓缩。
CNN: A lot of people find it difficult to start running. Why do you think this is?
CNN：很多人觉得要开始跑步都很困难。你觉得这是什么原因？
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？
乔希·克拉克：原因几乎总是，我们开始跑步时太快或太远。应允许自己对自己亲善一点，而亲善地融入新的跑步常规是成功的关键。
CNN: What was your main goal when creating Couch to 5K for your mother?
CNN：当你为你妈妈创造“5公里沙发跑”计划时，你的主要目标是什么？
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：我彼时并不是以“一分耕耘一分收获”的方式原理来设计这个跑步计划的。我是怀着儿子对母亲的爱写的训练计划。我想这对她来说会是一次很好的经历。我不想让她受伤。我希望她成功；我不想让她过早地失败。所以我写了一份温和友好的亲善时间表，我相信她可以在9周内跑5公里。她做到了！
CNN: Did you base this program on scientific research or did you think it up yourself?
CNN：这个计划是基于科学研究还是你自己想出来的？
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：我希望我能说我是带着任何科学知识或生理学基础来的，但我没有。这只是一种本能，“妈妈怎么能从沙发长坐跳到5公里跑步里程呢？我能想象她会做什么？“事实证明，回想起来，我是本着直觉运用了许多现在已经确立的生理学和健身原理，包括体力劳动和休息。
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：你的计划从跑步一分钟和步行一分半钟交替开始，总共20分钟。然后从那里开始建造未来跑量。为什么这个计划效果这么好？
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对人们来说真的很方便。你一次只需要慢跑几秒钟，然后就可以走路了。它给了你时间去适应。对我们中的许多人来说，步行20分钟是完全可行的。甚至步行5公里。但对几乎所有人来说，试图马上跑完这段距离会感觉很糟糕。那么，为什么不把两者结合起来，逐步从步行走向跑步呢？
CNN: What is your program's most important rule?
CNN:你的这项计划最重要的原则是什么？
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：别把自己太当回事。我们为自己设定衡量标准：成功是什么样的，健美是什么样，跑者是什么样的。如果我们没有达到这个标准，我们就失败了。这几乎是健身者都有的一个自我惩罚方面。所以在你在努力养成这个新习惯的过程中，要善待自己。这个计划是一个指导方针，不是一套严格的规则。跳过一周，下一周再试还是可以的。请一天假是可以的。倾听你的身体想要什么，因为“一分耕耘一分收获”并不适合给新入健身者做座右铭。
CNN: What do you think is the secret to C25K's lasting popularity?
CNN：你认为C25K持久受欢迎的秘诀是什么？
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在社交媒体领域非常容易获得。当人们开始在Facebook上分享他们的计划和经验时，它真的开始加速流行普及。另一方面是它是可实现的。你可以在第一周做。它也可能很难，但你能做到。你能收获早期胜利而不是挫败。通过运气或直觉，我把这类跑者适合的水平弄对了，所以这是一个富有挑战性的计划，但并非不可能实现。它让你舒展筋骨，让人心满意足。
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：这些年来很多人都告诉你这个计划改变了他们的生活。C25K真的是为了跑步设计，还是为了别的什么？
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：当然，这样的5公里跑步能锻炼你的身体、刷新你的大脑。它也打开了一个运动健身的新世界，哪怕许多人原本认为这个世界不会属于他们。更广泛地说，它改变了人们对自己的期望值。我反复听到的不是“我跑了第一个5公里”，而是“我有信心申请一份新工作了”，或者“我向我的伴侣求婚了”，或者“我做了一件我过去害怕做的事，因为现在我有了新的信心。”
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.
这些话令我深为震撼，因为这个计划从根本上改变了人们对自己和潜力的看法。真是难以置信啊。毫无疑问，创造“5公里沙发跑”计划将成为我一生中最有意义的事情。
Melanie Radzicki McManus is a freelance writer who specializes in hiking, travel and fitness.
梅勒妮·拉兹基·麦克马纳斯是一名自由撰稿人，擅长徒步旅行和健身。