It is said that the marathon is an introduction to running, and cross-country is the ultimate destination. For most runners, cross-country is undoubtedly a fatal attraction. It guides people to challenge and conquer, conquer the mountains, conquer the wilderness, conquer 50 to 100 kilometers, and conquer the inner desire.
In recent years, some well-known cross-country events at home and abroad have grown in size, and more and more people have participated in cross-country races. However, cross-country and road races are quite different. The individual requirements for runners are also relatively high, and the entry field is also quite arduous.
For example, the UTMB (Central Mont Blanc Extreme Endurance Tournament), which is popular among cross-country people, has a line history of 160 kilometers and climbs more than 9,000 meters. It needs to span three countries. The difficulty of the event can be imagined. Although many runners regard it as a cross-country race that they must participate in for a lifetime, if they are not relatively well-prepared, it is estimated that it will be difficult to complete the race.
Of course, this is not recommended for people who are in contact with cross-country races for the first time. For those who have certain road running experience and want to experience trail running, you can try some relatively difficult off-road races. Of course, before the off-road race, we must understand a few points of attention for cross-country and road running.
A weakening of the concept of pace
Speed ​​is an important concept in the marathon. It is a hard indicator of running. In general, the marathon runs well, basically a steady pace, and runs at a preset speed all the way down. However, cross-country races do not almost emphasize speeding too much, because off-road terrain is complicated, and downhill, gravel, steps, potholes and other situations are frequent.
The second training has different emphasis
Road running training focuses on speed, while trail running focuses on training muscle strength. Because it is not straight forward on off-road, it is necessary to use a large number of muscles to assist the body in different directions, including climbing up and running down. Therefore, although both are running, the training of functional muscles is large. Are not the same.
In addition to aerobic endurance, anaerobic endurance training is also important.
The road test mainly tests aerobic endurance, that is, the ability to maintain a constant speed. Cross-country running requires both good aerobic endurance and certain anaerobic endurance. This is due to the fact that off-road races have a very high level of undulations, and it is difficult to maintain a constant speed. The slow downhill slope is the norm. The runners are often in a variable speed state. This requires higher anaerobic endurance. Therefore, in order to improve anaerobic endurance, more intermittent running and uphill running training should be targeted to adapt to cross-country running intensity.
Uphill and downhill technologies require specialized training
Due to the relatively complex topographic terrain, downhill slopes are more common. Therefore, mastering the downhill technique can be said to be a basic skill. This requires specialized learning and practice. The key techniques that should be taken care of when going uphill and downhill include: narrowing the stride → selecting a more stable point to run → turning on the zigzag pattern → using both hands and feet, keeping the center of gravity → keeping distance with the front runners → most importantly running with your feet.
Trail running focuses on flexibility coordination
Road run emphasizes stability, while cross-country run requires good flexibility and coordination to adjust body movements in response to changing road conditions. Therefore, in daily training, more flexible coordination training is needed.
Trail running to prevent acute injuries
Running pain is experienced by every runner, and chronic strains are more common. The cross-country race is different. Due to the complex road conditions, pit roads, frequent downhill slopes, the probability of acute injury such as lameness, muscle strain or even fractures, joint dislocations, etc. is greatly increased. Therefore, cross-country running should pay attention to the prevention of injuries, especially to prevent acute injuries to be in place.
More than three runs are the key
In addition to specific targeted training such as interval running, ramp running, and rhythm running, it is the key to running more. Accumulate enough running capacity on different road and terrain conditions to adapt to different road conditions. Among them, a large number of aerobic exercise accumulation and strength training are the basis for improving athletic performance.
It can be seen that it is not practical to start trail running without a certain amount of road running experience, except for talents. For ordinary runners, to start cross-country running, or should be stable and appropriate training. In addition, with the training methods, with professional equipment, training results will be better. Off-road, are you ready?
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