Cross-country running experience: How to prepare for long-distance trail running?

For long-distance trail runners, it is not enough to use only the training of the whole horse.


In recent years, as the people of the country have deepened their understanding of the sport of cross-country running, more and more people have participated in cross-country races, and long-distance cross-country races in China have gradually increased. In general, the distance of long-distance cross-country races is generally more than 50 kilometers (in Europe and America, it is generally more than 100 kilometers). For a 50-kilometer cross-country race, the majority of players have a finish time of more than 7 hours.
So how do we better use our energy to complete a long distance race?
Running away from the players who have just turned from the road to the trail running should pay attention to not taking the concept of “not going one step and running completely” on the road to the off-road.
In order to conquer the long-distance cross-country race, it is necessary to intersperse "walking" during the running. The combination of “run”→“go”→“run” can keep the body in a low heart rate during the trail running, which has extraordinary significance for energy storage.
Of course, the combination of walking and running is not limited to long distances. It also applies to short-range cross-country.


The two major ways in which fat-energized bodies are used as sources of human energy are not the same as the process of chemical conversion of glycogen and fat into energy.
Glycogen is easily converted into energy, but the energy reserve in the body is small, generally only about 2000 kcal; the difficulty of converting fat into energy is slightly larger, but the energy reserves in the body are more. 1 kg of body fat can be converted to about 9,000 kcal of energy. Taking a runner with a weight of 60kg as an example, even if the body fat percentage is only 10%, the fat energy reserve can be as high as 54000kcal. Visible, fat energy in a sense is "infinite".
Long-distance trail runners should cultivate the body's habit of burning fat as much as possible, increase the rate of fat metabolism, and allow the body to adapt to fat supply.


The importance of maintaining a low heart rate There is a significant relationship between exercise intensity and energy expenditure:


â–² Ratio of glycogen and fat consumed under different exercise emphasis Note: The maximum O2 intake represents exercise intensity, the greater the O2 intake, exercise intensity, and vice versa.
It can be seen from the figure that in the low-intensity exercise, the body's energy consumption is from 50% each of fat and glycogen; and in high-intensity exercise, almost all of the body's energy supply comes from glycogen.
In view of the positive relationship between exercise intensity and heart rate, it can be concluded that high heart rate mainly consumes glycogen, while low heart rate makes it easier to use fat.
What is the specific range of low heart rate?
The following is a graph of heart rate changes in the 2009 UTMB by Japan’s cross country legend Makiki.


From the above figure, we can see that in the 23-hour game, in addition to just starting and part of the climbing stage, the heart rate of Yoshiaki Miki is basically concentrated in the 130-140, which can be thought to be mainly to rely on the consumption of fat for energy Heart rate interval.
Although each person's heart rate value will be different, in general, the low heart rate can be calculated by “maximum heart rate x 0.7”. If you do not know the maximum heart rate, you can use “(220-age) x 0.7”. Calculations.
Low heart rate training methods In order for the body to adapt to fat supply, it is necessary to maintain a low heart rate for long periods of training.
For example, more than 4 hours of training per month may be scheduled. The longer the training time, the better. Halfway as needed, you can join or walk for a short time.
How to determine if the body has begun to burn fat? Here is a simple estimation method: At the same heart rate, there is a significant increase in speed or delay in the body's sourness, which is a manifestation of the apparent fat supply.


How to start cross-country race First, find downhill training in the city. You can find a suitable bridge around the slope to carry out exercises. Usually you can choose those bridges with a gradient of 5 to 15 degrees and a length of about four to fifty meters. You can use jogging to run long distances during training, or you can run up and run like jogging, then jog or walk down and repeat several groups.



Some skipping ropes and squat exercises can also be performed properly. These exercises help to increase leg strength and strengthen muscle endurance. In particular, they have a good exercise effect on the knee and the small muscles around the ankle joint. However, the intensity of these training contents is relatively large. At the beginning of contact, more attention should be paid to control, and not excessive. Jump ropes can start from 100 in each group. After the group is finished, take a break and then jump to the second group. Repeat 4 groups. The squats can start from 25 per group and repeat 4 groups. The rest between groups is also 1 minute. Start one or two times a week at first, then gradually increase it over time.



In addition, we must pay attention to exercise the core muscles. I believe that you may have heard similar theories on many occasions. The core muscles can stabilize the body and increase the balance. This is especially important for cross-country races that often require turning and jumping.


Uphill and downhill technology is the core of uphill



The climbing part must overcome the gravity to do work, so when running uphill, you have to be more tired than running on the flat road. If you use a small step on a gentler uphill, you can always run faster than you can. Keep your upper body straight, appropriately reduce the pace, try your best to maintain a steady pace, pay attention to the calf and ankle joints. When faced with a steep uphill slope, most people are unable to get up or running for long periods of time. In this case, you can use a brisk walk to lower the center of gravity and support the thighs near your knees. Can effectively reduce the pressure on the heart and lungs.


About downhill



Unlike uphill, which depends mainly on hard power, the technical content of downhill is higher, and boldness and good center-of-gravity control are essential elements for a downhill run. As far as the details are concerned, there are two kinds of techniques for downhill running. Everyone can understand it carefully in practice. One is to adopt a small-step fast-frequency method to move downhill with a fast and steady center of gravity. The footsteps do not necessarily fall down very solidly.



The second is to use a small jump step, the legs before and after the rhythm off the ground, landing, and use the moment of emptiness to observe the line situation. No matter what kind of technology is adopted, attention should be paid to the instant knee position of landing, do not straighten, and try to make the forefoot strike the ground first, and buffer most of the momentum through proper bending of the knee and ankle. At the same time, stretch your arms a little, which can effectively increase the balance of the body.



Also pay attention to the body's center of gravity when going downhill can not rely on the back, otherwise it is easy to slip. Some players like to go sideways when going downhill. This is not a good habit. Sideways downhill increases the lateral force of the joints, especially in the case of faster speeds, and it is more likely to cause injuries.

cold water tap

Kaiping Yufa Sanitary Ware Co.,ltd , https://www.dlsenfaucets.com