How to become a high-level trail runner

How to become a high-level trail runner? Today Xiao Bian will give you cross-country racing master cheats.

The first move: Cultivation of aerobic endurance, but also to cultivate anaerobic endurance

Many cross-country racetracks pass mountainous terrain, caves, and other topographical tracks. The surface of the road is undulating and has a large amount of climb. It is difficult to maintain a constant speed, and a slow downhill slope is the norm. In the uphill run, the body needs to overcome the weight to do work, the body will inevitably accumulate a large amount of lactic acid in a short time, if you do not have a good ability to withstand lactic acid, it will quickly fall into extreme fatigue.

This kind of variable speed running that requires adjustment at any time requires both good aerobic endurance and certain anaerobic endurance, that is, ability to tolerate lactic acid and quickly eliminate lactic acid. Therefore, in peacetime training, everyone should pay attention to intermittent running and uphill running training.

The second measure: practice techniques for climbing downhill

Trail running is more complicated than road running. It must be emphasized here that downhill and downhill running is definitely a specialized technique that requires specialized learning and specialized practice. Having mastered the special techniques of downhill and downhill, when we enjoy the natural scenery in the mountainous and mountainous terrain, we can rush to the steep slope more easily and effortlessly, and we can also win time in the downhill running faster and more safely.

Uphill running technical points:

When you go uphill, you need to increase your body's forward sloping posture to create a posture that is backwards to the mountain, so that we can use gravity to help us move forward, and at the same time, we can narrow down the pace and increase the frequency. We should use the Achilles tendon as far as possible, and use the Achilles tendon to stretch gently. The resilience and lower leg strength brought about by the body uphill, while the gluteus muscles and thigh strength are still the main source of power uphill.

Stretching the arm to increase the force, the swing of the arm can not play a supporting role on the flat ground, but on the steep hillside, waving the arm can produce a vertical upward force. When climbing steep slopes, walking uphill may be more labor-saving than running. You can also use your tiger's mouth to hold your knees and use your hand to help force your hair.

Downhill running technical points:

Downhill let the forefoot land to absorb the impact, the forefoot landing can absorb a lot of impact compared to the heel, which is very important for downhill. For most runners, it is safer for the body to lean properly. This will help control the body and prevent it from falling out of control. If the ability is strong, the speed is relatively fast, the body can lean forward slightly, but pay attention to open arms to maintain balance, must buffer when landing, use the body's lower limbs to absorb the impact to achieve the purpose of shock absorption to protect themselves.

The third measure: the more flexible and sexually coordinated

Cross-country races will face various environments. The road conditions are complex and changeable. This requires that our bodies have good flexibility and coordination, and constantly adjust and change body movements according to changes in the environment during running. Therefore, in daily training, the runners were reminded to pay attention to more flexible coordination training.

The fourth measure: Practice physical fitness

Cross-country running is based on cardiopulmonary endurance. At the same time, for more comprehensive sports requirements, in addition to the aforementioned flexibility coordination, good strength, superb balance ability, good body flexibility is also necessary for trail running. of.

When we go uphill, we need to fight against our own body weight. Without sufficient physical strength, you will obviously be very strenuous. Running downhill is easy for many people, but in fact we will hear many runners downhill as “meat grinders. "It means that running downhill places higher demands on muscles." When we run downhill, we need to resist the huge inertia brought by downhill. The control of the body will not be out of control like the dislocated Mustang. Therefore, the burden on the downhill is small, but the demand for muscle strength is even higher.

The fifth measure: the ability to practice acute injuries

Cross-country running high and low pit roads, up and down intense ups and downs, prone to lameness, muscle strains, skin injuries, severe cases may also bring fractures, joint dislocation and other injuries. We must cultivate good comprehensive physical fitness so that we can protect ourselves from injury as much as possible. Cross-country running is a much more difficult sport than road running. Compared with the road running, it also puts higher requirements on our body, but it may be difficult to be fun, to integrate into nature, and to enjoy the beautiful natural scenery. The thrill is still unparalleled.