The marathon is the beginning of running, cross-country running is the home of runners. Do not know if you have heard of this sentence. Off-road is a type of long-distance running in the wild natural environment. According to different distances, it can be divided into primary cross-country race (less than 42 km), intermediate cross-country race (42-69 km), and long-distance trail running (70 -99 km), extreme trail running (over 100 km).
Trail running is a kind of existence? According to the route, it can be divided into Trail Running, Cross Country Running and Fell Running.
Trail Running is currently the most common, mainly running on mountain trails, undulating, ranging from 10 km to 100 km, will provide a clear race route, set punch points and supply stations along the way, related to the door time;
Cross Country Running rules are more stringent. The track is generally between 4 and 12 kilometers. It is basically a natural path. Although the ups and downs will not be too big, but the natural environment is also more changeable. In addition to the mountain path, there will be grass and mud. Roads, gravel roads, etc.;
Fell Running originated in the United Kingdom. The biggest feature is that there is no official track. As long as the players can reach the finish line in the shortest possible time, it is a bit difficult to do.
Here, you should be able to see how to evaluate the cross-country track, right? Mainly to see two indicators, that is, terrain difficulty and altitude changes, the vast majority of the current track tends to more than a whole number of "cockroach moths" at an altitude, such as Hong Kong 100 km is a cumulative climb of 4,500 meters, Qilian Mountain 100 km is 4,600 meters The cumulative climb, Hangzhou 100 km cumulative climb reached 7300 meters.
What is UTMB that I often see? If you are interested in off-road, or you have entered the off-road lap, you must have seen the word "UTMB". Is it a mistake?
If off-road is the ultimate dream for marathon enthusiasts, then UTMB is the ultimate dream for off-road enthusiasts. Its full name is The Ultra-Trail du Mont-Blanc, the Mont Blanc Super Endurance Trail, which debuted in 2003 and was held in the Alps. It spans Mont Blanc for a week, spanning France, Italy and Switzerland. Km, cumulative climb of about 9,400 meters, is considered one of the most difficult cross-country races in Europe.
Because of the unpredictable climate of the Alps, besides the dark nights, the heat, rain, snow, and windy weather are commonplace. Therefore, the three points of strength, experience and equipment are indispensable. The game has been so difficult and it has set a closing time of 46 hours. The top runners can finish in more than 20 hours, and the large units basically have more than 30 hours. Oh, missed a bit, no bonuses!
UTMB is not only "terrorist", the price is not cheap, but the person enrolled is more than a year, want to participate in UTMB? To study UTMB's points system first, you must get 7 points in up to 3 cross-country races in the last 2 years. Only UTMB-certified cross-country races have points. For example, you can participate in Vibram HK 100, Hong Kong TNF100, Beijing. TNF100, Hangzhou 100 Motocross, etc., many domestic 100 km cross-country race is 3 points.
Basic Training Method for Off-Road Starters If you want to take the first step of off-road, you may wish to start with the basic training methods and let the body feel the difference between off-road and off-road.
Steps sprint to practice on the steps one level, and with the arm swing, a group of at least 30s, the main point is to make the quadriceps enough fatigue, feel it feel heavy.
The ramp sprints and runs with a forceful arm, rushing up the slope at full speed, preferably in 30-60 seconds, so you need to find a slightly longer ramp; then slowly downhill, repeated exercises can improve anaerobic endurance.
High leg lift to keep the upper body upright on the ramp, raise his head high, swing the elbow back; forward speed is slower, but the frequency of leg lift should be as high as possible; different gradients, body load is also different; each time 30-60 seconds The intensity depends on your physical fitness.
The amplitude of the swinging bounce arm of the slope is greater. Every step is to make full use of the power of the ankle to jump upwards. Feel the strength of the calf muscles while jumping. Pay attention to lifting the knee when jumping in the air; the focus is not to jump fast. It's high; it's enough to jump 100 meters in 1 minute, and then jog for 5 minutes to relax.
After reading this article, do you have a preliminary understanding of off-road? Some people say: If you are a highly planned person, go for a marathon. If you are a person who likes to take risks and challenges, then you must go off-road!
Which kind of running shoes should I buy? Trying more pairs of shoes is the most important thing. Everyone's feet are different. The only way to know if a shoe fits is to try it on. If you can't try on it, at least you should read as many evaluations of the shoes you are interested in using different channels.
Set a Reasonable Trail Running Target Before buying a shoe, ask yourself a question: "What do I plan to do with it?" If your dream is to run 160 kilometers a day, but in fact you just go to the nearby park every day for 8 kilometers. Back and forth, pick the shoes for the second purpose.
Thickness of the sole The thickness of the sole, which is how thick you have under your feet, is the basic factor in selecting different shoes. Some runners believe that the less material the sole uses, the better. This will allow your feet to move closer to the natural conditions and promote better biomechanics (Minimal Shoes). Other runners believe that thicker, more protective shoes can reduce injuries and be more comfortable when running. Although the relevant research report is full of people, there is no conclusion that the running method is better. Therefore, it is recommended that you do a little research work yourself to understand what level of buffering you need. This will greatly reduce your choice.
Waterproof running shoes are usually very bad For most trail running, you don't like a pair of waterproof running shoes. Waterproofing can be very embarrassing for hiking, but for running, waterproof membranes leave too much sweat in the shoes and your feet are soaked. Unless you are running on a muddy or snowy section of an ultra-long-distance trail, or running in a cold, wet season, usually pick a pair of very breathable shoes.
Spike Length Long studs are adapted to soft ground and short studs to hard ground. A shoe sole with dozens of V-shaped spikes means that this is a pair of "dirty shoes" compared to road running shoes. Cross-country running shoes will require a gripping sole to handle a variety of ground conditions, smooth, uneven, and rocky. ,muddy. Observe your running route carefully. If the road is mainly stone or hard soil, short studs will be better. If the pavement is muddy or soft, long cleats provide better grip.
At the end of the bubble or hard bottom?
If you are running on rocky ground, you may want your shoes to protect your feet from hard rock edges. There are two sole patterns: one is a thick foam sole and the other is a hard sole (a thin, hard plastic sole in the shoe). Both shoe soles have advantages and disadvantages, but in general, the foam bottom absorbs more impact, while the hard bottom provides a more natural sense of the ground and more accurate foot control.
Shoes width Some shoes have a wide sole. For those runners with wide soles, or runners who run long distances, a shoe with a wide sole can make the toes more comfortable. The downside is that a wider shoe can affect accuracy and is a bit cumbersome. It is not suitable for a runner with a narrow foot (see Article 1).
Shoes weight running shoes should provide the protection you need, the lighter the better. For any of the men's shoes with a size of 42 yards, if the single weight exceeds 340 grams (the weight of the super-comfortable running shoe Hoka One One Stinsor), it would be too heavy. The lighter the better.
Running shoes to buy the key:
Fit to the feet: There should be a thumb-thick rich in front of the toes, and the ankles and the midfoot should feel comfortable. There is a little more space around the forefoot. Buy as many shoes as possible for a while. Any feeling of discomfort that was found in the shop would be amplified hundreds of times after trailing for a few kilometers.
Difference in sole height: Should the heel and toe sole height difference be a few millimeters? This is related to your running patterns and preferences. You can choose a flat bottom without height difference, or a sole with 12mm or more height difference. Please take a moment to study before buying.
Shoe tongue: Is it comfortable? Can you keep the small rocks out?
Outsole: Please select large spikes for soft soil or muddy ground. Choose short studs for hard ground and rocky ground.
Weight: The lighter the better. We believe that a 42-yard shoe for men should weigh up to 340 grams.
Price: Not as expensive as possible. Please judge according to the function of the shoes rather than the price.
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