Cross-country races need to overcome such obstacles as rock, tree roots, etc. It is a challenging sport. Its technical difficulty is also higher than ordinary road runs, even in flat and uphill terrain. Running downhill is originally a difficult point in road running technology. It is even harder to put it on cross country.
Due to the acceleration caused by gravity, trying to do not sprain an ankle or fall is your biggest difficulty in a downhill trail running practice. However, once you get used to it, it can be exciting to do downhill trail running on rocks, tree roots, rolling tracks or winding downhills.
You may have heard this suggestion: "Choose your route." This is to say that choosing the most suitable route for you to train. Don't be anxious for success at the start. Everything needs to progress in order to gain solid results. Choose a route that is least difficult for you, or find a route that you want to run like. You may see superb trail runners adding balance by swinging arms. You can also try it.
Dipsea trail running is the oldest off-road race in the United States. 3 Crown King Bryan Pilcher introduced 4 skills for mastering downhill trail running:
1, practice makes perfect
The first is specificity. Find a downhill section, especially a technical one, and then train again and again at different speeds. You must overcome your fears, and you are more afraid of nature.
2, shorten the pace
If you have a large step, you will stay in the air for a long time and then “brake†when you touch the ground. In order to not destroy your speed, it will be better to shorten the pace. Another benefit is that it can make your feet land quickly and accurately.
3, rapid conversion and shorten the pace of similar, fast conversion is also conducive to the runner's downhill technology. Usually, you are worried about the back-end strength. But if you focus on lifting your feet like you concentrate on your feet, you basically roll down - if you want to run faster, of course, it's good news.
4. Physical and psychological separation Most downhill slopes are on the uphill. In the game, your body will want (and need) to adjust the recovery when going downhill. But be careful: don't let your mind adjust and recover. In any case, you must physically and physically separate. Staying focused will help you stay away from wrestling troubles and help you keep pace.
Reproduced from: Sina Running
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