A new race in the wild natural environment. It is not only an independent competition, but also a frequently used training method. There is no fixed distance, and it is not limited by site equipment. Every practice or competition is based on the local natural environment conditions at that time to choose the route and determine the starting point and end point. In the early cross-country running, the organizer did not announce the route, distance and destination in advance. Before the game, someone was sent to guide the way, and red and white pieces of paper were distributed along the way. The staff followed the signs of the paper. Most of them run on rugged paths, or climb obstacles, or cross jungles, or cross ditches and wooden bridges. The winner is the first to reach the destination. The current method is to determine the route, distance and date of holding first, and then conduct the competition under the condition of full preparation. Cross-country running is becoming more and more popular in many countries in the world. IAAF has a special cross-country running committee, which holds the World Cross-country Running Championship once a year, and the schedule is about 4km for men's adult group 12km and women's group. The scoring methods are mostly based on team competitions or stipulated by the organizers, and there is no world record. Cross-country running can not only improve human endurance and internal organs, but also cultivate excellent qualities of courage, tenacity, sensitivity and hard work.
Basic requirements of cross-country running
Cross-country running, like other long-distance running events, requires that on the one hand, it can reduce the consumption of human energy as much as possible and maintain a certain running speed, on the other hand, it can be accelerated according to the competition situation. Therefore, the following requirements should enable athletes to master hard in the training stage and pay attention to them at all times during the competition:
Posture, mainly using a slightly forward or upright posture. Try to coordinate the movements of all parts of the body (head, trunk, arms, hips, legs and feet), and be good at using the supporting reaction and inertia generated during running to keep the body stable and improve the running effect.
Breathe, preferably through your nose, with your mouth half open (lick your palate with the tip of your tongue). In addition to changing the frequency and depth of breathing when there is a physiological "pole" phenomenon in running (that is, increasing the exchange rate of gas by exhaling more), it should generally be natural breathing with appropriate depth and rhythm.
The distribution of physical strength is determined by the selected road section, or by the stage of the competition (starting point, way and end point), or by the different physical conditions. By alternating the working stage (muscle tension) and the rest stage (muscle relaxation) at the right time, we can run faster and save energy.
Generally speaking, the speed should not be too fast. Too fast or too fast on the way will not only affect the normal exertion of physical strength, but also seriously affect judgment. Some people have done experiments: it takes several times more time to do a math problem with the same difficulty in running than when it is still; If we speed up again, it will not only take longer, but also make more mistakes. However, for an experienced athlete, when the local conditions are favorable (for example, there are many reference materials and smooth roads, etc. ) He should run as fast as possible.
Rhythm, according to the experimental materials, the most suitable rhythm for people is 70-90 times per minute (that is, the duration of each step is 0.85-0.67 seconds). Too fast a rhythm is not easy to feel, and too slow will have an inhibitory effect. Rhythmic movements can not only save the energy consumption of the body, but also achieve the most appropriate movement coordination. Coordinated and rhythmic movements can give people a relaxed feeling and beautiful enjoyment.
Distance sense, cross-country running should maintain a certain distance sense, which not only helps to improve the speed of finding points, but also helps to plan and distribute physical strength.
In the wild, you run at the same speed, but the step (distance) is very different because of the change of terrain. If you haven't measured your stride, you can refer to the following data measured by regular jogging.
Cross-country running technique
Cross-country running, because the location and environment of running are changing, the running skills will also change with the changes of conditions. The following are just some cross-country running skills in common terrain:
When you are on the road, you should use basically the same skills as middle and long distance running, and try to pay attention to running on a flat road.
When you are on the grass, both feet should touch the ground, and at the same time, pay attention to looking forward and down to avoid getting into a pothole or hitting a stone.
When going uphill, your upper body should lean forward, your thighs should be raised, your forefoot should touch the ground, and you should run up in small steps. When encountering a steep slope, you can use walking or zigzag running (walking) instead. If necessary, you can climb with one or both hands.
When going downhill, the upper body should lean back and the whole foot or foot should follow the ground. When encountering a steep downhill or a slope with a slippery slope, the lateral foot can touch the ground, or even squat down (grass, trees) and support (ground) behind the body. When you reach the end of the downhill slope (usually 8- 10 meters), you will rush down the slope to the flat ground.
When jumping from a slightly higher place (below 1.50 meters), you can take the step jump action: the leg (supporting leg) that steps on the high place must be bent, and the other leg extends forward, jumps down, and touches the ground with both feet, bending deeply to reduce the impact force. At the same time, when landing, your feet should be slightly separated so as to continue running forward. When jumping from a very high place, try to reduce the jump height difference, and according to the situation, use the method of sitting on the ground with both hands or jumping sideways with one hand. Pay attention to the deep flexion of your legs when landing.
When running in the Woods, be careful not to be cut by branches, leaves, vines, etc. , especially to prevent the eyes from being poked by branches. At this time, one hand or two hands are usually used to protect the face at any time.
When encountering small ditches, trenches, bushes or fallen trees, you should increase your running speed and stride over; When landing, the upper body leans forward slightly to protect the waist and facilitate continuous running. When crossing a wide (2.5-4m) ditch, you need to run at an acceleration of 65,438+05-25m, and cross by long jump and step jump. Pay attention to the landing action to prevent leaning back. When you meet fallen trees and other short obstacles, you can cross them. When encountering high obstacles (less than 2m), such as short fences and earth walls. You can climb over with the front run-up squat jump and one-handed or two-handed support.
When passing through narrow and suspended obstacles such as single-plank bridge, you should take the running method of turning your foot into a figure of eight. If such obstacles are long, don't run, but walk smoothly.
The benefits of cross-country running
Our cross-country running is actually a long-distance intermittent running (we often need to stop to look at pictures or orient on the way). This kind of running in the fresh environment in the wild can make the muscles tense and relax, and the physical load and mental concentration alternate constantly. The benefits of cross-country running are similar to those of a treadmill, but compared with the boring long-distance running on a treadmill, cross-country running can build more muscles, with beautiful wild scenery and a better mood. In long-distance running in the wild, the medial and lateral thigh muscles and gluteal flexors can be better because they need to meander forward and avoid rough sections. In addition, you can also exercise your waist and abdomen, respiratory and cardiovascular systems.
At the same time, cross-country running is also a good channel to exercise perseverance, patience and perseverance. By constantly overcoming psychological and physical difficulties during running, we can achieve the goal of surpassing ourselves and cultivate good will and spirit.
Knowledge of cross-country running
Why is cross-country running not easy to get tired?
Do you know it's easier to run on the trail than on the road? Your body is in a different posture every step on the wild trail, thus reducing the damage caused by excessive fatigue in a certain part of your body. And every muscle, tendon and ligament can be exercised to provide better support and protection for your joints. At the same time, complex terrain will strengthen your balance and flexibility, making it easier for you to run further. Because of this, many road marathon champions will practice on wild trails. In addition, you will breathe in the wild and enjoy infinite beauty.
What kind of cross-country running shoes do you need?
Rocks, mud, streams, sand ... are all common roads in cross-country running, so the protection and comfort of cross-country running shoes are highly required. For example, when VASQUE designed cross-country running shoes, she developed two kinds of shoe last for most people's feet, and needed to ensure that the shoe body perfectly wrapped the feet; The sole has good shock absorption and friction traction functions, so that people can avoid being injured when running and effectively control their steps; GORE-TEX fabric makes shoes waterproof and breathable, and keeps your feet dry and comfortable.
Suggestions on cross-country running training
Aerobic endurance training: continuous uniform running, variable speed running, leg-lifting running, sideways running, reverse pedaling running, etc.
Flexibility training: horizontal bar hanging, straight leg, side leg press, back leg press, etc.
Push-ups, kneeling posture, tiptoe jumping, etc.
Balance coordination training: stand on one foot and keep balance.
Pay attention to recovery, relaxation and avoid overtraining after training.