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Trail running training consciously enhances vertical direction
In order to better enjoy the fun of sports, daily training is very important. This chapter describes various exercises for cross-country running.
From the basic methods of training-related considerations, there are training menus that can be used for a short period of time, as well as menus that can be performed in the streets of the city, etc., for reference.
1, the basic idea of ​​training content
1.1. Consciously strengthen vertical movement ability
If you are running on the road, you only need to be aware of "horizontal movement" during the practice. However, for the undulating trail running, we must also consider the vertical movement. The point is to train: let yourself go up muscles, and muscles that can tolerate the impact of the downside.
1.2 Develop a strong cardiopulmonary function
When running in uneven terrain, the heart rate changes greatly with the changes in the terrain. Heart rate increases on uphill and heart rate slows downhill. Therefore, it is also required to have more powerful heart-lung function than road running.
In a sense, the change in heart rate caused by uphill and downhill slopes is huge, and it is the same as the load on the heart and lung during intermittent running.
1.3. Focus of Training: Improve Muscle Strength, Wear Feeling
Downhill training also needs to consider the following matters.
In order to improve "uphill use of muscles and improve heart and lung function", in addition to training on the uphill, there are actually alternative training. In order to become a strong cross-country master uphill, it is not always necessary to go to the mountains to train.
You can use the road uphill, or the gym's treadmills to train, even if you just take a dip and use the stairs around you.
More difficult is downhill training. It is not unreasonable to train the muscles required for the downhill to use the downhill slope of the road. Only on the off-road, the downhill of the suburbs is rapidly changing. It is full of bare roots, irregular rocks, and agile judgment when setting foot. Therefore, off-road running requires more training for reactive nerves. All these can be cultivated only if they are actually trained on the mountain road.
“When you see the road conditions, you quickly and accurately determine where you settled.†This ability to respond has a very important role in improving speed when going downhill.
It is not only for the purpose of training muscles, but also from the point of view of training response power, it is also the best cross-country training to conduct training in the wild.
2. Suggestions for people with different sports experience
2.1, climbers
Many climbers believe that "running in the mountains is very dangerous." For mountaineering, trail running is just a change of perspective. Replace heavy hiking boots with cross-country running shoes, go light, and run up the hill.
The first thing to note is: Do not force yourself to run. In general, after a hard climb, when you come to the ridge, there will always be a relatively flat mountain road. Then you can run happily and experience the thrill of off-roading. Of course, there are changes in the mountains and the opposite is true. Either way, it was better to run better on a relatively flat and easy-to-run route. When you feel tired, you may wish to walk and wait for a while to resume.
You must be able to feel the feeling you have never experienced before and gradually rise in your body. Even if it is the same route as the past, you can feel completely different from climbing.
Running in the wild natural environment, the same scenery, the same mountain road, different enjoyment, this is off-road.
2.2. Runners
Many road runners have always felt that only a flat paved road can run. If the road is not smooth enough, it will feel uncomfortable if it is slightly undulating. Of course, I once thought so.
However, please be sure to try to run trails with a “playing†mood. You don't have to deliberately go to the outskirts to look for the deep forest and old forest.
For example, in the nearby parks, there are suitable dirt roads/forest roads/mountains roads. If you want to maintain the same speed as when you run regularly, you will soon feel tired. After all, the place where you settled is not smooth. Therefore, a slight slowdown is enough. Allow yourself to relax, relax, and play with your mind, to feel the natural rhythm, and start trail running with ease.
Just beginning to enjoy the principle of off-road: keep a good mood, in the hard uphill section, give up the speed, you can walk and see the scenery. Many of the runners are serious runners. Please throw away the idea of ​​speeding uphill. Trail running is a return to nature, not so serious, to enjoy nature. Talk to your body and enjoy the beautiful scenery around you.
2.3, no sports experience
"I didn't even run on the ground. How do I run in the mountains?" Many people who don't exercise will think so. However, cross-country race is different from mountain marathon. It is not a speed race. You can enjoy the mountain in your own way.
Cross-country races don't have to be in the mountains either, and you don't have to force yourself to keep running. At the beginning, walking slowly will gradually increase your walking speed. When your body has a certain feeling, you can try to run on a flat downward course. There will be many unprecedented experience points.