長跑需不需要重量訓練、肌力訓練？ (by 丁政豪運動防護員)
運動觀念、醫學觀念日新月異，「你的訓練應該要符合你從事的運動的動作模式！」這件事越來越被各運動領域接受，籃球選手不像以前的年代要跑操場十圈，應該專注於爆發力。這樣說的話，耐力型的長跑選手就不需要訓練肌肉了嗎？
為什麼長跑也要重訓？
人的爆發力和耐力是兩套不同的能量系統，肌肉也不一樣，這是很久以前就知道的事，因此傳統上認為長跑就是一直跑就對了，不用去練肌肉，那是爆發力類型運動在做的事。
但其實有很多菁英跑者是有在做重量訓練的！重量訓練可以在以下幾點幫助到跑者：
- 增加軀幹穩定性、提高動作效率、優化身體的動力鍊。
- 促進跑步經濟性，意即使用更省能量的方式達到同樣的速度。讓長跑後有餘力加速，或是不會太早失速。
- 讓肌肉、骨骼更強壯，在高負荷、高強度的比賽中減少運動傷害。
- 提升訓練的多樣化與有趣，減少生理與心理的倦怠。
有越來越多研究文獻支持耐力型的運動選手也要做一些重量訓練。或許你會問，這是否違反文章開頭說的「訓練應該要符合你從事運動的動作模式！」以及「人體的爆發力和耐力是不同的系統」？
不，其實沒有推翻與違反。因為重量訓練、肌力訓練並非只有大家想像中的像是巨石強森、超級賽亞人那種。耐力型運動員的重訓份量和爆發力型比起來低很多，而且課表也完全不一樣，換句話說，那是「專為耐力型運動而設計的重量訓練」。
長跑運動做重訓的顧慮
即便耐力型運動員做重量訓練有提高體能、優化動力鍊、避免運動傷害等好處，但相信很多人還是有一些顧慮，例如：
1, 重量訓練做太多會影響跑感嗎？
其實重量訓練只佔課表的一小部分，他不應該影響跑感。
2, 我會長太多肌肉而影響長跑的身體使用效益嗎？
不會，原因是耐力型運動員的重量訓練份量不足以刺激肌肉生長太多，他是讓神經肌肉改變來增加肌力，而非肌肉變大。更重要的是大量耐力運動會抑制肌肉蛋白合成的路徑，使肌肉不易產生肥大。所以請放心。
3, 要是我重訓完隔天酸痛影響到我跑步怎麼辦？
確實未接觸過重量訓練的跑者可能會遇到延遲性肌肉酸痛的問題，解決的方式是初期不要一下子增加太多訓練量，或是跑者在非賽季的期間才逐漸加入這樣的訓練。正確的做法是循序漸進、規律的做重量訓練，就不會有酸痛問題了。
那長跑者需要什麼樣的重訓呢？
我會建議長跑跑者可以透過重訓增加軀幹穩定性、上下肢肌力，特別著重在下肢的動作控制能力。為了達到這個目的我推薦以下幾項重訓項目：
農夫走路 (farmer’s walk)、死蟲 (Dead Bug)、棒式 (Plank) 變化等核心訓練，可以增加軀幹穩定性，以及串連全身的動力鍊。
另外硬舉 (下肢拉的動作)、蹲舉 (下肢推的動作)，可以訓練臀部、腿部肌肉。上肢可以進行仰臥推舉、站姿划船來提升上半身的力量，讓擺臂動作更協調順暢。
訓練時透過不同動作的變化形態、關節角度的活動，來調整對肌肉的刺激，例如許多單腳支撐 (單腳硬舉) 的動作能夠讓下肢的控制能力提升。
長跑跑者的課表與週期
如何安排課表沒有一定答案，要考慮到每個人的恢復能力。理論上你不應該讓重量訓練與你的耐力訓練(跑步)互相干擾。例如我可能會這樣安排：
若將重量訓練與高強度耐力訓練排在同一天，那麼中間間隔約4至5小時來恢復、休息也是可以。
我認為訓練週期不能一套用到底，至少要分賽季與非賽季。賽季期間應該要降低重訓的重量與強度，這時更強調動作控制方面的訓練，或是加入一些爆發力動作，並且給予身體足夠的恢復時間。
人是活的、課表是死的。彈性安排課表，經過不斷的嘗試與修正，才能讓你不斷進步破 PB！
隨著運動科學越來越進步，我們知道跑步想要進步並不是一直一直跑這麼簡單。熱身方式、訓練方法、運動增補品、恢復策略、好的運動防護與醫療都是不可或缺的環節，加在一起才能造就一位菁英跑者！
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