The marathon is the beginning of running, cross-country running is the home of runners. I don’t know if you’ve heard this before, but some of those who love horse racing around LP’s side have already begun to enter cross-country... and there’s been a lot of fan comments on the backstage recently, saying that they want to know more about cross-country and don’t know if they can To challenge this difficult game. LP Jun wants to say that even Pokémon will evolve. What are you afraid of? Today, LP Jungli has come to reveal the veil of off-road mystery for you!
Trail running is a kind of existence?
Off-road is a type of long-distance running in the wild natural environment. According to different distances, it can be divided into primary cross-country race (less than 42 km), intermediate cross-country race (42-69 km), and long-distance trail running (70 -99 km), extreme trail running (over 100 km).
According to the route, it can be divided into Trail Running, Cross Country Running and Fell Running. LP Jun did not find a suitable translator. Instead, he introduced it with its English name. Trail Running is currently the most common, mainly running on mountain trails, undulating, ranging from 10 km to 100 km, providing clear race route lines, setting punch points and resupply stations along the way, related to the door time; Cross The Country Running rules are more stringent. The track is generally between 4 and 12 kilometers. It is basically a natural path. Although the ups and downs will not be too big, the natural environment is also more changeable. In addition to the mountain path, there will be grass and mud roads. , gravel roads, etc.; Fell Running from the United Kingdom, the biggest feature is that there is no official track, as long as the players can reach the end with the shortest time, which is a bit difficult to dementia.
Here, you should be able to see how to evaluate the cross-country track, right? Mainly to see two indicators, that is, terrain difficulty and altitude changes, the vast majority of the current track tends to more than a whole number of "cockroach moths" at an altitude, such as Hong Kong 100 km is a cumulative climb of 4,500 meters, Qilian Mountain 100 km is 4,600 meters The cumulative climb, Hangzhou 100 km cumulative climb reached 7300 meters.
What is UTMB that I often see?
If you are interested in off-road, or you have entered the off-road lap, you must have seen the word "UTMB". Is it a mistake?
If off-road is the ultimate dream for marathon enthusiasts, then UTMB is the ultimate dream for off-road enthusiasts. Its full name is The Ultra-Trail du Mont-Blanc, the Mont Blanc Super Endurance Trail, which debuted in 2003 and was held in the Alps. It spans Mont Blanc for a week, spanning France, Italy and Switzerland. Km, cumulative climb of about 9,400 meters, is considered one of the most difficult cross-country races in Europe.
Because of the unpredictable climate of the Alps, besides the dark nights, the heat, rain, snow, and windy weather are commonplace. Therefore, the three points of strength, experience and equipment are indispensable. The game has been so difficult and it has set a closing time of 46 hours. The top runners can finish in more than 20 hours, and the large units basically have more than 30 hours. Oh, missed a bit, no bonuses!
UTMB is not only "terrorist", the price is not cheap, but the person enrolled is more than a year, want to participate in UTMB? To study UTMB's points system first, you must get 7 points in up to 3 cross-country races in the last 2 years. Only UTMB-certified cross-country races have points. For example, you can participate in Vibram HK 100, Hong Kong TNF100, Beijing. TNF100, Hangzhou 100 Motocross, etc., many domestic 100 km cross-country race is 3 points.
So can I participate in off-road?
If you are a runner and have confidence in your physical fitness, then challenge off-road! Slowly, first understand what is the difference between off-road and off-road, and let yourself be fully prepared.
Aerobic endurance and anaerobic endurance are all important
The road runs mainly on gentle roads. Although there are downhill and downhill conditions, the slope will not be very large. Therefore, the main test is your aerobic endurance, which is the ability to maintain a constant speed. This is why the runners are very concerned about their own Speed.
Off-road surfaces have large fluctuations, and it is difficult to maintain a constant speed. Most people are slow to go uphill and downhill, which is a bit like running at a variable speed. This tests your anaerobic endurance, that is, lactic acid tolerance and Lactic acid elimination ability.
The road running technique is not suitable for running uphill and downhill. In the ordinary road training, you may learn or conclude a set of running methods suitable for you. The stride and pace are more or less easy. The arms can be driven by the swing. Physical advances, etc., but they do not apply to off-road tracks with frequent downhill and downhill tracks. Therefore, you need to conduct targeted training, especially downhill and downhill
Road running to talk about stability, cross-country speaking flexibility This is actually a lot of people challenge cross-country reasons. The roads that run on roads are relatively fixed, and the surrounding environment changes little; but off-road is in the natural environment, the surrounding environment will be more complicated, so compared to the stability of road running, cross-country more emphasis on flexibility, so that the body changes according to the surrounding environment Make timely adjustments.
Cardiopulmonary endurance is not enough, comprehensive physical ability can get the hand to run the test of cardiopulmonary endurance, the results of the front runners have good cardiopulmonary endurance. Cross-country is based on cardiopulmonary endurance, pay attention to comprehensive physical fitness competition, flexibility, coordination, balance, flexibility, muscular endurance, etc. are all very important.
You must have sufficient knowledge reserves. Although there are occasional sudden deaths in the marathon, medical staff can basically quickly arrive in a short time and you can “entrust†yourself to them. However, cross-country is not the same, the road is complex, it is prone to lameness, muscle strains, fractures, joint dislocation and other conditions, skin trauma is more common. In addition to having good physical fitness, you must also have the necessary knowledge of first aid. This can not only allow temporary treatment of the injured part, but also allow more time for medical personnel to save.
Off-road entry player basic training method
If you want to take the first step in off-roading, start with basic training methods and let the body feel the difference between off-road and off-road running.
Steps sprint to practice on the steps one level, and with the arm swing, a group of at least 30s, the main point is to make the quadriceps enough fatigue, feel it feel heavy.
Ramp Run
Stretch the arm hard and rush up the slope at full speed, preferably in 30-60 seconds, so you need to find a slightly longer ramp; then slowly downhill, repeated exercises can improve anaerobic endurance.
Ramp leg lift
Keep your upper body straight, raise your head, and swing your elbows backwards. Slow down, but keep your leg up as often as possible; different slopes and different body loads; each time 30-60 seconds, your strength And set.
Ramp run
The amplitude of the swing arm should be large. Every step is to make full use of the power of the ankle and try to jump up. Feel the energy of the calf muscle while jumping. Pay attention to the knee when jumping in the air. The point is not to jump fast, but to jump. High; a jump of 100 meters in 1 minute is enough, then jog for 5 minutes to relax.
After reading this article, do you have a preliminary understanding of off-road? Some people say: If you are a highly planned person, go for a marathon. If you are a person who likes to take risks and challenges, then you must go off-road! LP Jun naturally encourages you to challenge yourself.
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