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Training skills of cross country running summary of cross country running skills
Training skills of cross country running summary of cross country running skills
1. There is no same path.
The biggest feature of cross-country running is that each path has its own unique terrain, obstacles and challenges. Obstacles generally include tree roots, sand, rocks, hills, mud pits, etc. if you encounter a path, it will be more challenging and will bring you a completely different off-road experience.
2. Put down your running speed.
At the beginning of cross-country running, it may disturb the speed and rhythm of your normal road running. This requires you to slow down your pace and find a new rhythm and speed in cross-country. In just a few weeks, you will find your rhythm and become more and more harmonious with cross-country.
3. Safety issues.
When running off-road, you may encounter problems such as remote road sections, dangerous terrain, poor mobile phone signals, etc. Before running, tell your family or friends where you want to run. Take your mobile phone to ensure safety. Female runners had better take anti wolf fog with them.
4. About traces.
The biggest reason why people like cross-country running is to see more and more scenery. The beauty of nature needs our own protection. Therefore, it is a virtue not to leave traces, not to litter, and not to destroy nature after running.
5. Watch your step.
When running cross-country, the natural beauty around is tempting, but if you just enjoy the beauty, you will easily trip or fall over obstacles. Therefore, it is best to stop and enjoy the beautiful scenery; You can also make a plan in advance to see when to stop and rest is a better plan to make yourself run more comfortable.
6. Adjust the off-road strategy according to the terrain.
The cross-country terrain is complex, and the speed, methods and strategies used to run uphill and jungle are completely different. It may be difficult to adapt at the beginning. With more experience, we will think of corresponding solutions conditionally when encountering different terrain, and the obstacles will become easier to solve.
7. The importance of running shoes and sports protective equipment knee protection calf protection.
Road running shoes and cross-country running shoes are completely different. When we run cross-country, we will encounter more terrain, rather than only the runway or cement road like road running. A good pair of cross-country running shoes can be applied to all kinds of terrain encountered during cross-country; Exercise kneepad to relieve knee pain: this high compression knee sleeve bracket can stabilize and support the joint. Not only for injuries, this knee support can also relieve the pain of arthritis, and can be worn every day as needed.calf sports protector can also slow down the loss caused by muscle shaking during running and help you run better.
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8. Indispensable gadgets.
If it is a sunny day, it is necessary to wear a pair of sports glasses in addition to sunscreen and.Sports glasses can not only block the glare of the sun, but also protect your eyes from being scratched by branches and bushes on the road. It is also necessary to spray anti mosquito, unless your constitution is not afraid of mosquito bites,
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9. Make up water.
Cross country running is the same as road running. It is necessary to replenish water.
10. Climbing stick.
When running cross-country, using a climbing stick to run steep mountain roads can enhance your balance and reduce the wear of knees and hips.
11. Uphill and downhill.
Generally, small steps and high-frequency fast running are adopted for uphill to accumulate speed and kinetic energy. Increase arm swing to drive the body. Strong leg strength and core muscle group are more important for uphill.
When going downhill, the forefoot should fall to the ground to provide cushioning force for the body and slow down the impact; Keep the legs slightly bent to reduce the running pressure; Maintain balance with arms; Try to relax, but not too fast.
12. Strength and balance training.
To improve your cross-country running performance, in addition to running training, there are two main training: strength training and balance training.
Squats, one leg squats, push ups and so on are all exercises that can enhance our strength
13. Moderation and recovery.
Starting off-road running is the same as starting off-road running, which requires step-by-step and proper rest.
Warm up before cross-country running is as important as relaxation after running!
1. There is no same path.
The biggest feature of cross-country running is that each path has its own unique terrain, obstacles and challenges. Obstacles generally include tree roots, sand, rocks, hills, mud pits, etc. if you encounter a path, it will be more challenging and will bring you a completely different off-road experience.
2. Put down your running speed.
At the beginning of cross-country running, it may disturb the speed and rhythm of your normal road running. This requires you to slow down your pace and find a new rhythm and speed in cross-country. In just a few weeks, you will find your rhythm and become more and more harmonious with cross-country.
3. Safety issues.
When running off-road, you may encounter problems such as remote road sections, dangerous terrain, poor mobile phone signals, etc. Before running, tell your family or friends where you want to run. Take your mobile phone to ensure safety. Female runners had better take anti wolf fog with them.
4. About traces.
The biggest reason why people like cross-country running is to see more and more scenery. The beauty of nature needs our own protection. Therefore, it is a virtue not to leave traces, not to litter, and not to destroy nature after running.
5. Watch your step.
When running cross-country, the natural beauty around is tempting, but if you just enjoy the beauty, you will easily trip or fall over obstacles. Therefore, it is best to stop and enjoy the beautiful scenery; You can also make a plan in advance to see when to stop and rest is a better plan to make yourself run more comfortable.
6. Adjust the off-road strategy according to the terrain.
The cross-country terrain is complex, and the speed, methods and strategies used to run uphill and jungle are completely different. It may be difficult to adapt at the beginning. With more experience, we will think of corresponding solutions conditionally when encountering different terrain, and the obstacles will become easier to solve.
7. The importance of running shoes and sports protective equipment knee protection calf protection.
Road running shoes and cross-country running shoes are completely different. When we run cross-country, we will encounter more terrain, rather than only the runway or cement road like road running. A good pair of cross-country running shoes can be applied to all kinds of terrain encountered during cross-country; Exercise kneepad to relieve knee pain: this high compression knee sleeve bracket can stabilize and support the joint. Not only for injuries, this knee support can also relieve the pain of arthritis, and can be worn every day as needed.calf sports protector can also slow down the loss caused by muscle shaking during running and help you run better.
.jpg)
8. Indispensable gadgets.
If it is a sunny day, it is necessary to wear a pair of sports glasses in addition to sunscreen and.Sports glasses can not only block the glare of the sun, but also protect your eyes from being scratched by branches and bushes on the road. It is also necessary to spray anti mosquito, unless your constitution is not afraid of mosquito bites,
.jpg)
9. Make up water.
Cross country running is the same as road running. It is necessary to replenish water.
10. Climbing stick.
When running cross-country, using a climbing stick to run steep mountain roads can enhance your balance and reduce the wear of knees and hips.
11. Uphill and downhill.
Generally, small steps and high-frequency fast running are adopted for uphill to accumulate speed and kinetic energy. Increase arm swing to drive the body. Strong leg strength and core muscle group are more important for uphill.
When going downhill, the forefoot should fall to the ground to provide cushioning force for the body and slow down the impact; Keep the legs slightly bent to reduce the running pressure; Maintain balance with arms; Try to relax, but not too fast.
12. Strength and balance training.
To improve your cross-country running performance, in addition to running training, there are two main training: strength training and balance training.
Squats, one leg squats, push ups and so on are all exercises that can enhance our strength
13. Moderation and recovery.
Starting off-road running is the same as starting off-road running, which requires step-by-step and proper rest.
Warm up before cross-country running is as important as relaxation after running!