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What do you need to know before mountain trail running?

News Trade News2021-11-08 00:23:29

Now more and more road running enthusiasts are obsessed with trail running. First of all, let’s talk about the difficulty of mountain running. Compared to running on a straight track, running on hilly terrain with ups and downs and small ditches and ridges, the biggest challenge is the endurance of the human body, the movement, and the coordination of the limbs. On a natural track, you must learn to observe your body’s immediate response: whether your knees are in good condition, whether your body is twisted or deformed, and so on. Compared to showing the finished records of various events, it is more important that you will not accidentally get injured when you discover the beauty of nature.

1. How high is the threshold for mountain running?

You'd better have a certain amount of running accumulation. If you are just starting to run, you can combine walking and running on the mountain road until you feel comfortable running continuously. When starting strength training, you can't do it recklessly. Sensitivity and strength are important components of trail running. Start with the simplest upper body training such as squats, core strength exercises, and push-ups. These actions do not seek to be cool but to be practical.

Purchase some special equipment for trail running. It would be best if you had a pair of high-quality trail running shoes. In addition, clothes, water bottles, headlamps, hats, and glasses designed specifically for running are essential. Good equipment will make you run comfortably and safely.

Try to train with friends. If you really can't go to the field training with other people, you must also let people know where you have been and when you will be back.

 

2. Is there a knack for mountain running training? Certainly!

Mountain training is the key to trail running and will greatly enhance your aerobic capacity. Sudden changes in the environment and long up and down slopes will bring you a whole new experience. Remember that at the beginning of mountain training, repetition is the best way. Find a 400-800-meter mountain and practice intermittent running back and forth on it. Run to the top of the mountain and jog down. You can start with five groups at the beginning and slowly increase to 10 groups at a time. Do this training once a week, and mountain training will also help you get better in shape faster.

As your endurance improves, you can add a few kilometers of mountain trails to your daily training. Long-distance mountain trails will teach you how to conserve your energy and use only what you need. At the same time, it will test and improve your aerobic capacity. Whether it's uphill, downhill, flat road, or long or short distance, the best advice for running is three: Don't use large strides, shorter strides, and faster strides.

Please note that going uphill is actually the easiest training for your body! There is basically no impact on the uphill, and the pace is relatively slow. You will never get hurt when you run uphill, so relax and enjoy the uphill!

Whether it's uphill, downhill, flat roads or long or short distances, the best advice for running is three: diminished feet, diligent feet, and diligent feet. Don't use large strides, shorter strides, and faster strides. It's like Armstrong riding a bicycle: with a smaller gear ratio and faster cadence. Pay attention to raising your knees, and the rest of your legs will relax and follow your knees.

Trail running headlamps

There is no help hunching back. In any case, the upper body should be upright, chest up, shorter steps, and lower feet faster. Don't be afraid when going downhill.

 

3. What to do if the endurance is not enough? Practice!

It must be understood that long-distance slow running is the king of endurance training. It is a joy to do long-distance slow running on mountain roads. In principle, you can practice long distances once a week; if you are training for ultramarathon events, you can do ultra long-distance training every two weeks. The length of the "long-distance" mentioned here depends entirely on how long the race you want to participate in. Generally speaking, a full marathon distance is sufficient. However, if you are preparing for an ultra-long marathon, you can stretch up to 48 kilometers, which is no more for an ordinary runner.

And Gregory's theory is: if you participate in a 42-kilometer cross-country race one month later, you should run more than 600 kilometers in the past four weeks, with one day off per week. The method of training day must be flexible and changeable: for example, running for 3 hours or 2 hours a day; training intensity sometimes reaches 60%~80% of the individual's maximum heart rate, and sometimes increases to the range of 80% to 90%; sometimes uphill, sometimes Go downhill, or practice intermittent running, etc. But if you just want to challenge yourself easily, it won't be so troublesome; go ahead with a relaxed pace.

 

4. Do you want to participate in the competition?

Never forget, signing up for a cross-country competition does not mean that you have to change and become a serious cross-country runner. You can have fun alone or enjoy the game with your friends even if you don't participate in the game.

Cross-country running generally has sufficient supplies for events, and there are enough food and drink stations along the road. You can also meet like-minded outdoor friends.

Of course, you can use the game to test your health, and you can also check how much progress you have made during this period of time.

 

As a runner, you may already regard stretching as a habit. Because you may have heard more than once: You must stretch after running. Otherwise, your calf is thick/, or your body is sore/, or you will get hurt easily. So many otherwise make you take stretching as a routine, but do you really know the "why" and "how" of stretching?

 

1. To what extent does it need to be stretched?

Stretching does not mean pain. Although many people think that if you want "effective" or "good results," you must stretch to the point of pain. However, I'm afraid that's not right. The reasons are as follows:

When the muscles are stretched to pain, the body will resist the stretching through the stretch reflex, the body's safety defense response to prevent serious damage to the muscles, tendons, and joints. The stretch reflex protects and prevents muscles and tendons from being overstretched by causing muscles to contract.

So if you want to avoid stretch reactions, you must avoid pain. Never make the stretch beyond the comfort zone; just stretch until the muscles are tense. This will not only avoid damage but also get good benefits from stretching activities.

2. How to adjust breathing during stretching?

Many people involuntarily hold their breath during stretching activities, which can cause muscle tension and make it difficult to stretch. To avoid this situation, remember to keep your breathing steady during stretching and increase the depth of your breathing to promote muscle relaxation and blood circulation.

 

3. the time issue of stretching.

The duration of stretching activities should be determined by the level of participation in a particular exercise. The stretching activity time should be no less than 20 seconds for those who aim to improve their physical fitness. Still, if you want to participate in high-level sports competitions, each stretching action needs to be maintained for at least 30 seconds, and This gradually extends to 60 seconds or longer.

"How often should I do stretching exercises?" The principle of participating in stretching activities appropriate to the level of exercise also applies to the number of stretches we should perform for each muscle. For example, for beginners, each muscle group can be stretched 2 to 3 times. If the exercise level is high, each muscle group can be stretched 3 to 5 times.

"How long should I stretch?" For example, you can stretch for 5-10 minutes for beginners, but for professional athletes, the total stretching time for the whole day should be close to 2 hours. If the exercise level is between beginners and professional athletes, the time of stretching activities should be adjusted according to the exercise status.

Trail running headlamps

Stretching activities must be patient. No one can make your body healthy in a few weeks, so don't expect miracles to be achieved through stretching activities. In the long run, some muscle groups need at least three months and a certain intensity of stretching activities to improve substantially.

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