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睡眠不足，硬撑跑步，伤害到底有多大？_我的网站

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A |

凌晨5点闹钟响了，你昨晚加班到12点，真正睡着估计都快1点了。脑子里两个声音在打架：“再睡会儿吧” VS “不行，今天计划要跑10公里”。
B | Canberra, Oct 12 (UNI) Australia's top Antarctic scientists have reported a rapid decline in a population of Adelie penguins.

According to research published by the Australian Antarctic Division (AAD) on Tuesday, a large Adelie population off the East Antarctic coast has declined by 43 per cent over the last decade.

Ecologists from the AAD, led by Louise Emmerson and Colin Southwell, surveyed 52 islands along the 100-km coastline.

They found the number of occupied nests fell from 176,622 to 99,946 in that period.
Their findings are contrary to other Adelie penguin populations in east Antarctica where numbers have been stable.

The most widespread penguin species, the Adelie is found along the entire Antarctic coast. Models had predicted the particular population observed by the AAD would continue to grow.

Researchers concluded a change in environmental conditions was the cause of the decline.

"We think this population decline was initially triggered by five years of extensive summer sea ice adjacent to the colony in the mid-2000s, which hampered access to the adults' foraging areas and saw virtually no chicks survive," Emmerson said in a media release.

"The frequency of these unfavorable breeding conditions subsequently remained high, and fledgling survival also began to decrease. These two processes together resulted in a more rapid population decline than would be expected if they had been acting in isolation."

She warned that the smaller the population becomes the harder it will be for individuals to survive.

"It may be that the old adage of safety in numbers is playing out for the fledglings in the vast and harsh Southern Ocean, although exactly why and how needs further investigation," Emmerson said.
UNI/XINHUA ING。

C | 最后你咬咬牙，爬了起来，穿上跑鞋出了门。这一幕，是不是特别熟悉？很多跑友把这种行为叫做"自律"，觉得自己战胜了懒惰，特别了不起。但今天，我想跟你说句扎心的话——这种"自律"，可能正在把你往受伤的路上推。受伤风险翻了近一倍2025年底，荷兰和澳大利亚的研究人员做了一项跟踪调查，找了400多名跑友，观察了他们整整一年。结果发现：睡眠不好的人，受伤的可能性比睡得好的人高出近一倍。研究还显示，那些长期睡不好的跑友，一年内遭遇伤病的概率高达68%。负责这项研究的教授表示：“睡眠是预防受伤的关键因素，但大多数跑友根本没把它当回事。”为什么缺觉跑步更容易伤？可能有人会说："我不就是睡得少点嘛，顶多跑起来累一点，至于受伤吗？"这背后有三个原因。第一、你的肌肉，根本没来得及修复。跑步的时候，肌肉纤维会有微小的撕裂，这是正常的。身体修复这些撕裂，主要靠睡觉的时候分泌的生长激素。如果睡眠不足，身体无法完成修复，损伤确实会像滚雪球一样累积，攒着攒着就出大事了。第二、你的跑姿悄悄变形了，自己根本不知道。

D | 科学家发现，只要一个晚上没睡好，第二天跑步的姿态就会发生变化——步幅、落地方式、身体稳定性都不一样了。缺觉的时候，你的核心没劲了，腿脚发软，落地也变重了。 更可怕的是，你自己完全感觉不到这些变化。你以为还是平时的跑姿，实际上已经歪七扭八了，关节和韧带承受的压力大大增加。第三、你的反应变慢了，身体报警你也听不见。缺觉的人注意力不集中、反应迟钝，这大家都懂。放在跑步上，问题就大了——明明膝盖已经开始酸了，你因为疲劳没察觉到；明明地上有个小坑，你因为走神没看见。身体的早期报警信号被你错过了，小伤就容易拖成了大伤。给跑友的3个实在建议很多跑友特别在意跑量、配速、装备，唯独把睡觉排在最后一位。