After running for a while, do you want to experience more fun cross-country running? Some people think that the introduction to cross-country running is very complicated and needs to master a lot of knowledge and content. Some people can't start after signing up for cross-country running and don't know how to train.
In this cross-country running guide, you can find the answers to the following questions: What ability do you have to try cross-country running? What equipment do you need to prepare for cross-country running? What training does cross-country running need? What do cumulative climb, compulsory equipment, Hong Kong Hundred and UTMB mean? What races are worth running? Is there any rule to follow in cross-country running? What should I do if my body temperature drops and I get heatstroke in cross-country running?
From introduction to mastery, I try to introduce cross-country running as comprehensively as possible, but due to the limitation of space, there are many parts that cannot be explained in detail.
Although it is famous for abuse, cross-country running is an interesting sport after all. I also hope that after reading the guide, you can throw yourself into Shan Ye's arms and feel the thrill of cross-country running.
What is cross-country running?
Running on the natural path, the wind is blowing gently on the mountain, and the sun shines on your head through the leaves. At this time, you stop and look back at the ups and downs of Shan Ye in the distance, and find that these beautiful scenery in the eyes of others have been conquered by yourself.
You may be able to find your way in a dark mountain forest only by the light source from the headlights, cross a rushing stream, climb a steep slope with your hands and feet, or suffer from mosquito bites, leg cramps, scratches and sunburn in the wild.
All of the above are cross-country running.
Define cross-country running
The simplest definition of cross-country running is running in Shan Ye. Cross-country running in this guide refers to cross-country running in English, which is literally translated as cross-country running. Another English cross-country race will not be introduced here.
Cross-country running can include terrain where everyone can walk with their feet. Cross-country running varies greatly in different regions.
Classification of cross-country running methods
Technically speaking, cross-country running is divided into three parts: uphill running, flat running and downhill running, and it also requires a lot of skills. This guide will introduce all kinds of knowledge about cross-country running from scratch, and the order is primary, advanced and proficient.
Preparation before cross-country running
1. Physical and mental preparation
Before running cross-country, you should first make good physical and psychological preparations.
First, physically, you should have the ability to run continuously. Although many short-distance cross-country races have no threshold for runners, if you want to run cross-country instead of hiking in Shan Ye, I suggest you have the ability to run at least half a marathon. The reason is that cross-country running lasts for a long time and requires high endurance for leg muscle strength.
Two. Psychologically, be prepared to accept your physical condition, because cross-country running needs different muscles than road running. Beginner cross-country runners are prone to leg cramps, physical overdrafts, and bruises on limbs. And there will be many psychological and emotional problems.
However, compared with the half marathon, which often kills people, if you can't run, you can turn cross-country running into hiking. Don't be embarrassed to walk slowly. Of course, you may not have the physical strength to be shy at that time.
2. Equipment preparation
Because of outdoor supplies and personal safety, cross-country running needs more equipment. Although bare-chested minimalism in cross-country running can be achieved with a pair of shoes and shorts, cross-country novices should prepare the following equipment as much as possible:
Cross-country running shoes: The difference between cross-country running shoes and road running shoes lies in the increased protection of feet and the grip of soles. Common brands of cross-country running shoes are Salomon, HOKA ONE ONE, Altra and so on. Traditional running shoes brands will also launch cross-country running shoes. Remember: there are no perfect cross-country running shoes, only cross-country running shoes that suit you.
Makeup photos before cross-country running
Cross-country running backpack: it may not be needed for short-distance cross-country, but if you run for more than two hours, it is best to have a backpack, and the water you want to drink can be packed in the backpack. When choosing a cross-country running backpack, we should consider the fit of the backpack and keep relatively still with the body during the shaking process.
At present, cross-country running backpacks are divided into two types: front kettle and back water bag. The front kettle has basically been upgraded to a soft kettle. The advantage is that you can observe how much water is left when running. The disadvantage is that the soft kettle in front is generally 500ml, and two can hold 1L at most, which may not be enough to drink (but you can put more soft kettles in the bag). The rear water bag has a large capacity, but it will shake greatly when running. Cross-country backpacks are also divided into different capacities, and different capacities correspond to different distances, so they can be purchased according to their own needs.
Empty top hat: Compared with road running, empty top hat is more practical in cross-country running, and the sunshine of the venue may be stronger. Empty top hat is one of the necessary items for physical sun protection, and the brim can protect the face of runners from being scratched by vegetation. Some empty top hats on the market can also play the role of absorbing and guiding sweat.
Pressurization equipment: pressurization equipment is not a necessary option, but it can inhibit cross-country running cramps to some extent. The main recommended compression equipment is calf sleeves or compression pants.
Compression tops are not recommended. In the uphill of cross-country running, it is usually necessary to take a deep breath, and the compression feeling of the compression suit will produce some resistance to breathing.
Magic headscarf: It seems that magic headscarf is a dispensable thing, but it can actually play many roles: local warmth, sweat wiping, local sun protection, and soaking magic headscarf to cool down in hot weather. It is included in the list of necessary equipment for many cross-country races.
Treadmill: Treadmill is very helpful for the ups and downs of cross-country running, but it will cause some damage to the vegetation on the road. It is recommended not to rely too much on trekking poles, but if you want to run a long-distance cross-country race, you can consider giving it a try. It is suggested that the following preparations should be made before using the trekking pole: adjusting the length of the trekking pole, learning the climbing skills of the trekking pole, how to quickly collect the trekking pole, and determining the position of the trekking pole when not in use.
Replenishment: Compared with marathon, cross-country running needs more kinds of supplies, except energy glue, energy bars, small bags of nuts, mustard tuber (some people use it instead of salt pills) and even some snacks.
Others: Cross-country running needs a lot of small items, such as vaseline (body sliding, etc. ) prevent skin friction, wallet, gloves, sunglasses and first aid kit. With the increase of cross-country running experience, runners will know more about the equipment they need.
Sunglasses protect the eyes and improve the face value.
Choose a trial run route
We call the first 100-200KM (cumulative running volume) of cross-country running as the entry stage of cross-country running, so it is recommended to choose a route with little difficulty, otherwise your cross-country running will become hiking.
If you participate in the competition, try to choose a competition within 30KM. However, before taking part in the competition, it is recommended to go into the mountains with friends for training several times and seek the peripheral route from experienced cross-country runners. Length suggestion 10-20KM, cumulative climb of 500M- 1000M (increasing with distance).
20 16 Official Route of Hangzhou Weisi Mountain Race
In addition, it is suggested to arrange the starting point and the ending point together and prepare a set of clean clothes and shoes for replacement.
Start your cross-country run
Choose the most suitable running mode.
Unlike road running, which basically runs on a flat road, cross-country running has many kinds of running methods because it has to travel on different terrain. Here, cross-country running is divided into three parts: uphill, downhill and peaceful road.
Uphill: Uphill is probably the most annoying part of cross-country running. The uphill in cross-country running can also be divided into several situations: slow uphill, angled uphill and steep slope with both hands and feet.
For beginners, uphill can be done mostly by walking, but there are also ways to walk: with the support of arms, uphill can become easier. When taking off on one foot, press the upper part of the knee with the tiger's mouth of the same hand, push both arms and legs forward at the same time, adjust the stride appropriately, and use the stride to adjust the speed.
Downhill: Downhill is the highlight of cross-country running. Downhill may make people reach the pace that road running can't, and feel "speed and passion". Downhill is also the best test for cross-country runners.
We think that most downhill skills are trained by ourselves, and every mature runner has his own set of downhill skills. But if you are a beginner in running, you can try these downhill skills: make more use of small steps (forget the super cow in the cross-country running blockbuster! ), touch the ground with the whole palm, and at the same time raise your arms to control balance.
The use of trekking poles in uphill: There are two ways to use trekking poles when going uphill. One is to send the poles out of the ground at the same time, and then take two or three steps forward (like mantis). Another method is to point forward with a stick every time you swing your arm forward in coordination with the rhythm of bipedal progress.
When using a bat, be careful not to use the brute force of your arm, but to use the dexterity of your wrist, which is somewhat similar to the wrist force when waving a badminton racket to play table tennis.
Level road: there are not many technical requirements for level road running. First of all, remember to concentrate when running a flat road, because there may be bumps such as roots and hard rocks on the road.
Many novices will easily "walk" on flat roads, mainly because they are tired and want to be lazy. There is a "method of setting small targets" to improve this problem: if you want to walk, first find a reference object (a tree or a road sign) dozens of meters ahead, let yourself run to the reference object first, and then look for the reference object after running. Repeatedly, fatigue will be reduced.
Flat terrain does not necessarily have smooth road conditions.
2. Junior runners need to master cross-country skills.
First, the estimation method of off-road completion time
It may take you two hours to complete a 20-kilometer cross-country running route, but it may take you four hours to complete another route. Beginners often don't know how long it will take them to finish a game.
There is a rough method to estimate the completion time, and every climb 100 meters is counted as 1 km. For example, the cumulative climbing route of 20km 1000m can be converted into a road run of 20km +( 1000/ 100) km = 30km. How long does it take to run a 30-kilometer road in normal times, then this route will probably be completed at this time.
Two. What should I do if I get cramps in cross-country running?
Friends who have just come into contact with cross-country running are often warned by friends that cross-country running must bring salt pills and add some electrolytes, but people who have just finished cross-country running may still have more cramps than road running.
Besides eating salt pills, you can also do some stretching exercises. It's important not to be afraid after a cramp (it's easy to have such an emotion in the wild). It is recommended to continue walking or jogging, sometimes cramps will be relieved; If you can't walk, you need the help of runners or volunteers around you.
The most effective way to prevent cramps is to strengthen the training of leg strength!
Three. Replenishment method in cross-country running
The main points of cross-country running are not to make up more, to make up a lot, to make up a few times less, and not to eat anything that has not been eaten. Although many cross-country races are characterized by adequate supplies, please don't be greedy. Some runners mainly use water, energy glue and energy bars in the competition; Some runners will eat staple foods such as instant noodles in the race. Finding the right supply for your stomach is also part of cross-country running training.
Don't gulp water for cross-country running, because the water is on your back, you can take a sip at 10- 15, which can reduce the probability of water shortage.
Several methods of advanced cross-country running training
1. Endurance training
Cross-country running usually takes longer than running a horse and a half, so endurance is the most important factor in cross-country running. Endurance allows you to keep a good rhythm in cross-country running and maintain a stable psychological state in cross-country running. Many "running crashes" in cross-country running are due to mental irritability, helplessness, and even the idea of quitting after physical strength comes first.
You can choose the following endurance training methods:
First, lengthen your cross-country running training time.
Two. Practice more every day. If you have a day, you can choose the intensity of 7- 10KM road running+physical training+10- 15KM road running (you can choose two from three at first).
Three. Back-to-back training: you can choose to train cross-country running on the first day and long-distance road running on the second day (such as 30KM cross-country running+marathon). This method is very effective.
Endurance training is also very important, and there must be enough recovery. Remember that recovery is also an important part of training. Adequate sleep and relaxation (stretching) can make the body better to complete the next training. If fatigue continues to accumulate, the training effect will be poor and the chance of injury will be great.
2. Strength training
Strength training may be the training that most runners don't like, but it is essential if you want to improve your performance and run without getting hurt. For the strength training of runners, 1-2 times a week is enough, mainly training the core and lower limbs (don't ignore the flexibility and strength of ankles), and assisting the strength training of arms. If crutches are commonly used in cross-country running, it is necessary to strengthen the trunk training of the back and chest.
Training suitable for cross-country running includes squat, lunge, skipping rope with one leg, belly rolling and so on. There is no problem practicing at home or in the gym studio. The important thing is perseverance.
3. Speed training
Cross-country runners often ignore this part and always feel that they can keep running slowly. Proper speed training can improve the pace of running with low heart rate, enhance cardiopulmonary ability and cope with uphill more easily; Some speed training, such as interval running and Tolek running, is very abusive training, which can improve the physical and psychological quality of runners.
4. Plateau environment training
Even a strong enough cross-country runner may have a high reaction in cross-country running in plateau environment, and the oxygen content in plateau is low. Through a period of altitude training, you can improve your cardiopulmonary ability. In short, after a period of plateau training and returning to the plain, you will have a stronger ability to run mountains. Of course, training at high altitude requires more effort and time. At the same time, it is accompanied by certain risks.
Proficient in cross-country running
1. Running method upgrade
Mastery here refers to a comprehensive mastery of cross-country running (constantly breaking through one's performance level), rather than becoming a champion of cross-country running.
When you train hard or run many races unconsciously, your cross-country running ability is improved. At this time, you may need to improve your running method:
At this time, you will know where your advantage is in cross-country running. Runners with strong uphill ability can run on some slopes that are not steep, and even increase their pace when walking uphill.
You can train your running methods in short-distance races and ask yourself not to walk all the way except climbing, so that all the flat roads and downhill roads are completed by running.
After you can run a flat road, you can try to improve your pace, of course, only within your ability, otherwise you will not have the strength to go uphill after running a flat road.
Norwegian cross-country runner Stian Angermund has a strong uphill ability.
2. A strong heart
Be prepared to accept all kinds of problems encountered in cross-country running. It is often seen that some runners will complain when facing long-distance uphill, but the idea at this time should be that I have the confidence to face the difficult uphill. In long-distance cross-country running, you should keep a relatively stable emotional rhythm and don't let your emotions control your play.
Before each cross-country run, you should think about all the things that will happen in your mind and decide how you want to run: try your best or play properly, or run around the mountain for fun.
There is a "god" running method, that is, forget how far you have run and how much distance you have to run, just run.
20 16UTMB completed the photo of Nike Trail team.
3. Prepare for the competition and upgrade
If you want to do better in cross-country race, preparation before the race is essential. Here are some experiences in preparing for the competition.
Before the competition, carefully check the official account of official website or WeChat to learn all the information about the competition, such as the shuttle bus, closing time and compulsory equipment. ? Prepare equipment according to the mandatory equipment list, and sometimes it is useful to bring a makeup note. ? Import the tournament route map into a GPS watch or mobile phone. ? Understand the difficulty of the competition, study the climbing map of the competition, and understand the climbing and descending between CP points. ? Make a supply plan that suits you. ? Adjust your physical condition to the best before the game.
Matters needing attention in cross-country running
1. Personal safety in cross-country running
atrocious weather
Sometimes the weather can completely determine the difficulty of a cross-country run, and the difficulty level of the same track or line may vary greatly under different climatic conditions.
Have a comprehensive understanding of the weather at the destination before departure, and know the difficulties caused by these bad weather. The road is slippery and muddy, the fog in the mountains blocks the line of sight, the rushing stream with rising water level, the danger of mountain torrents and mudslides, and sudden lightning, all of which really happened in cross-country races.
Only by choosing the right equipment and emergency plan can we embark on this cross-country running journey.
20 16 Jiangshan 100 race
get lost
Cross-country running has always been an adventurous sport. You can't expect cross-country running to have clear directions like a marathon, and there are clear road signs every kilometer. Maps and GPS tracks and navigation equipment are almost the primary equipment for you to participate in cross-country running competitions or training.
Of course, if you get lost, it is not the end of the world. First, keep a cool head, think back to the intersection that may have gone the wrong way before, and look for human traces on the path, such as footprints, poked marks of trekking poles and even some garbage that obviously does not belong here (the garbage discarded on most cross-country routes in China is often the best road sign! )。
When you confirm that you are seriously lost, first of all, save your food and go to nearby mountain villages and other crowded places for help.
20 16UTMF road sign
Diet and drinking water
Sometimes cross-country running will compete with a strong stomach and reduce the intake of processed food, irritating food and plant fruits on the road. Don't drink unfiltered streams or rivers (you can carry a straw with you to purify water).
Mild hypothermia
The ultimate cause of death in most outdoor accidents is the drop in temperature. In the mountainous area with great drop, the temperature changes far beyond people's imagination, and the crosswind at the mountain pass often intensifies the passage of body temperature.
The most effective way to prevent temperature loss is to bring enough equipment: windbreaker, life-saving blanket, etc. Maybe you haven't had a chance to use them in cross-country running so far, but once you use them, it may save your life.
When the physical strength is exhausted and the temperature begins to drop, look for sheltered terrain. Never sit down or rest at once. Proper exercise is the best way to keep your body warm.
suffer sunstroke
Although there are not many cross-country running competitions in China in hot summer, we still can't ignore the heat stroke risk of cross-country running.
Similar to temperature loss, heatstroke is sometimes not easy to be detected, especially in the face of a smooth but long hillside. Exposure to the sun for a long time on an uphill slope will lead to the rapid loss of water in the body and the breakdown of electrolyte balance. After reaching the top of the mountain, athletes often ignore the intake of supplementary water and electrolyte in order to hurry.
Sunlight often increases the possibility of heatstroke. Physical sun protection tools such as hats, sunglasses, headscarves and arm sleeves will better keep your normal body temperature. At the same time, we should always pay attention to our physical condition and replenish water and electrolytes regularly and timely; Use water (preferably ice) at the supply station to cool the important heat dissipation parts of the trunk, so that the body can operate more sensitively.
The highest temperature in the west is 40℃
river
In cross-country running, you sometimes meet rivers or streams (especially after rain). The first thing you should do is to carefully evaluate whether you can cross the river safely, then find the safest crossing position (not the one you are used to), keep three-point support (with tools) and move slowly.
If you decide that you can't cross the river in your present position, don't be reckless. It is much better to find a better crossing point to go upstream or simply go back the same way than to rush to groundwater!
2. The environmental protection code that cross-country running should follow.
Different from the past, environmental protection is now regarded as the most important link and cannot be ignored under any circumstances.
In China, where environmental protection legislation is not so strict, the concept of environmental protection is more out of personal self-discipline and attitude. For cross-country runners, there is no doubt that they all have attachment and yearning for nature, so environmental protection is our unshirkable responsibility.
Carrying a portable cup, not using disposable tableware, not throwing away any garbage, not destroying the vegetation around the path, leaving no trace, these seemingly trivial things are really not easy to do.
Portable water cup
Italy lavaredo cross-country race
Recommendation of excellent cross-country running events at home and abroad
Cross-country running is certainly not the whole of cross-country running, but if you don't participate in cross-country running to show your true strength, or just feel the speed competition of cross-country running, your cross-country running may be incomplete.
An excellent cross-country race should include good track conditions and excellent running quality (supplies, road signs, reaction in the race, etc.). ), as well as the contestants' qualified ability and quality.
We divide the cross-country race into short distance (about 0-30 km), medium-long distance (about 30-80 km), 100 km race and 100 mile race. Of course, there are some longer "shocking" ultra-long distance races. I believe that if you take part in all the competitions recommended here, you will naturally know more difficult competitions.
1. Short distance race
VASQUE Hangzhou West Lake Mountain Race
Hangzhou Weiss, which we often say, is one of the oldest events in China. 20 17 is its twelfth year, and these twelve years have also accumulated countless fans for Xishan competition.
Weiss's route changes every year, but the distance has been around 30KM, and the cumulative climb is about 1900 m. Another feature is that there is no supply in the whole process, only punching points. I love running the mountain race Tee every year, and the quality is also excellent.
Some people say that Weiss is suitable for beginners, but a 30KM mountain road without supplies is actually very difficult. Most people have to finish the race for more than five hours.
20 16VASQUE Hangzhou west lake mountain race starts.
Dalian Huangnichuan Cross Country Race
Huangnichuan is about 10KM away from downtown Dalian. Huangnichuan cross-country running has been held for three years. As the organizer of Dalian Changshan Islands Marathon, we attach great importance to the runner's experience, such as supplying many seafood products.
20 17 is divided into 15KM, 30KM and 50KM, which is suitable for all kinds of cross-country runners. The 50-kilometer group climbed 2450 meters. Although it will pass through some rocks along the coast, the overall route is not difficult, with a large proportion of the parts that can run and overlooking the Bohai Sea.
2. Middle and long distance running events
Chaigutang-Kuocang Cross Country Race
The competition has been held for three years. Chaigu Downs means "spanking with firewood" in Taizhou dialect. Chaigu Downs is a series of races, mainly including Kucang Mountain Race (high difficulty) in the first half of the year and Jiufeng Mountain Cross-country Race (medium difficulty) in the second half of the year.
This year's Chaigu Downs-Kuokura Cross Country Race is divided into 100KM, 62KM and 42KM. It is recommended that the most classic group of cross-country running is 62KM, and the cumulative climb is about 4 100 meters.
The 62-kilometer group was established from the first session. This is a classic hiking route in Kuocangshan, including the relatively simple route in the first half and the abusive route after CP3. Continuous long uphill and downhill, very steep uphill, will make you feel "ups and downs of firewood."
Climb the fire escape at a large angle
Panda Hot Earth Ring Wenchuan Cross-country Challenge
Wenchuan is a familiar and unfamiliar place for most people. The highest altitude of the competition is 2700 meters, and the scenery is completely different from the cross-country races in Jiangsu, Zhejiang and North China. On your way to running, mountains and rivers constantly impact your vision, and the magnificent picture can only be felt if you really go.
There are four groups in Wenchuan this year: 60km, 30km,17km and 5km. The 60KM group is a classic, which not only allows you to experience the whole picture of Wenchuan, but also the accumulated difficulty of climbing 5000M+ can abuse all the contestants.
3. 100 km race
Vibram HK 100
Commonly known as "Hong Kong Hundred". It seems that every cross-country runner in China wants to take part in Hongkong 100. Hong Kong 100 is about 94KM, and the climb is about 4,500 meters. There are many places to run on the track, but there are also many roads.
Vibram HK 100 is the first stop of UTWT every year. Many world-class star runners will also take part in it, meet the true god, or feel the other side that Hong doesn't know. The starting time in January each year will not conflict with other large cross-country races or marathons. But first, you have to draw a sign.
Ninghai cross-country challenge
Ninghai Cross Country Race (UTNH) is an excellent event in Jiangsu, Zhejiang and Shanghai. After upgrading 20 16 and adding100km group, the scale of the event will be larger. Ninghai cross-country running can let you appreciate all the characteristics of cross-country running in Jiangsu, Zhejiang and Shanghai. Bluestone, bamboo sea, forest and stream are all essential elements of Ninghai cross-country race. The total climb is about 5200 meters.
20 17 Ninghai cross-country running has become a stop of UTWT exploration race, with more and more professional standards, more people can experience the fun of cross-country running.
20 16 Ninghai cross-country challenge? Conan king
4. 100 mile race
UTMF
In addition to UTMB mentioned in the cross-country dictionary, there is another cross-country race UTMF around Mount Fuji, which may be the nearest world-class 100-mile race.
The whole group is about 165KM (depending on the distance in the direction), and the cumulative climb is over 9000m. The supply of the competition is excellent, and there are interesting compulsory equipment such as personal toilets and drug extractors. The forest environment around Mount Fuji and some volcanic landforms are also a major feature of this event.