本期播客采访了美国马拉松纪录保持者瑞恩·霍尔，他分享了职业生涯中的辉煌成就与挫折。瑞恩详细介绍了跑步的方方面面，包括训练、饮食和恢复，并强调了心理因素的重要性。他探讨了如何接纳并重塑负面情绪，从而迎接挑战、发挥潜力。此外，瑞恩还分享了优秀运动员的特质、克服挫折的关键，以及他为了告别这项运动而完成的七天七大洲七个马拉松的壮举。此次访谈深入探讨了瑞恩的跑步生涯，为听众提供了宝贵的经验和启示。

🏃‍♂️ 瑞恩·霍尔分享了他的跑步生涯，包括训练、饮食和恢复等关键环节。他强调了心理因素在跑步中的重要性，并详细介绍了如何通过积极的心理调整来应对挑战。

🏅 瑞恩讲述了他在北京奥运会上的参赛经历，分享了从比赛中获得的经验教训。他讨论了速度、力量和耐力对跑步者的重要性，以及如何在比赛中克服困难。

🧠 瑞恩探讨了训练中的心理因素，以及如何通过重塑负面想法来获得力量。他分享了关于燃料补给的重要性，以及他在马拉松比赛中的饮食策略。

🏆 瑞恩分享了他在斯坦福大学的早期挣扎和后来的成功，强调了克服困难的关键：信念、心态和团队合作。他详细介绍了他的职业跑步生涯，以及他如何发现自己对马拉松的特殊天赋。

🌍 瑞恩分享了他完成的七天七大洲七个马拉松的壮举。他反思了跑步带给他的意义，并分享了他对跑步运动的看法。

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Episode Description:

Ryan Hall is the fastest American ever to run the marathon (2:04:58) and half marathon (59:43) and is the author of the book Run the Mile You’re In. In this episode, Ryan discusses his amazing successes and epic failures during his remarkable running career and what he's learned through these experiences. Ryan explains not only the physical aspects of running - including his training routine, fueling regimen, and recovery process - but he also emphasizes the mental aspect of the sport. He discusses how accepting and reframing negative thoughts can empower you to take on challenges and reach your potential. Additionally, Ryan discusses the traits that make the best competitors, the keys to overcoming setbacks, and his amazing feat of 7 marathons in 7 days as a goodbye to the sport that gave him so much.

We discuss:

• How Ryan got into running and his formative years of training [4:45];
• The advantages of altitude—living high and training low [9:45];
• Progressive overload, blood flow restriction, and switching up your workout routine [14:15];
• Lessons learned from competing in the Beijing Olympics [16:45];
• Importance of speed, power, and strength for runners [22:15];
• The crazy idea that got Ryan hooked on running [35:15];
• The mental aspect of training and the power of reframing negative thoughts [37:45];
• The importance of fueling, and Ryan’s marathon diet [52:00];
• Boosting performance with Tylenol and keeping core temperature down [59:00];
• Ryan’s early struggles and later success at Stanford [1:09:45];
• Keys to overcoming difficulty: faith, mindset, and being a better teammate [1:15:45];
• Ryan’s professional running career and his discovery of his gift for marathon distances [1:22:00];
• Reflections after breaking the American half marathon record, and challenges faced by retired athletes [1:32:45];
• Ryan’s marathon training regimen at the Mammoth Track Club in 2010 [1:39:45];
• Optimal body weight for competition and the pros and cons of going below your natural weight [1:48:45];
• Training volume, importance of mixing up intensity level, and zone 2 and zone 5 for longevity [1:53:45];
• The most impactful adjustments Ryan made to his training leading up the to 2011 Boston Marathon [1:58:15];
• A new personal record at the 2011 Boston Marathon and lessons on maximizing your own potential [2:03:30];
• Learning from failure and takeaways from his disappointing performance at the 2012 Olympics [2:12:30];
• Utilizing cardio and strength training for overall health, and how Ryan uses blood flow restriction in his workouts [2:24:45];
• Performance enhancing drugs (or lack thereof) in marathon runners [2:29:15];
• Traits of the greatest marathon runners [2:32:30];
• 7 marathons in 7 days on 7 continents—saying goodbye to the sport [2:38:45];
• Reflections on what running has given Ryan [2:49:30]; and
• More.

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