Rules of Trail Running What are the rules of trail running that people should know?

Mountain trail running races are electronically timed, and manual timing can sometimes be used in smaller events. At least the start point, finish point and check point (CP) will be set up in the race, and the athlete must clock in as required. Unless otherwise specified, the race is timed continuously from the start of the race to the finish of the race.

First of all, we must reasonably distribute physical energy, we must store energy before the race, pay attention to supplementing nutrition, prepare sports glasses, do not try our best to stimulate our thoughts in the starting stage, if you encounter an uphill section, the body should lean forward, do not rush too hard, and then we must prepare for the lifeguard whistle accurately, and maintain a positive and optimistic attitude.

It is necessary to wear the number issued by the organizing committee, to be familiar with the competition venue, to protect the natural environment, not to harm the interests of the masses, to move the sign of the checkpoint at will, and to complete the game within the specified time of the competition.

Details of the competition rules for the 168km trail race are as follows:

1. After the start of the competition, participants must move forward according to the prescribed route and must not leave the race route.

2. Participants must bring enough food and water by themselves, and are not allowed to receive outside support outside the race route.

3. Participants must abide by the rules of the competition and the instructions of the organizing committee, and shall not take any violations.

4. No mechanical equipment, such as electric vehicles, bicycles, etc., shall be used during the race.

5. Do not cooperate with other participants or accept help from other participants in the competition.

6. Signs and signs on the race route shall not be damaged during the race.

7. No open defecation is allowed during the race, and no garbage such as wrapping paper, bottles and cans and masks must be discarded at will, and the garbage must be brought back to the finish line.

Personnel allocation scheme for the 168-kilometer cross-country race

1. Track safety: send cross-country security personnel to distribute the whole process of the race track, pay attention to safety issues, and ensure the safety of the track.

2. Event control: send cross-country race control personnel to be responsible for the control of the whole process of the race to ensure the normal progress of the race.

3. Event supervision: Dispatch off-road competition supervisors to supervise the behavior and process on the race track and ensure the implementation of the competition rules.

4. Event technology: socks players send technical personnel to be responsible for the maintenance and management of technical equipment during the competition to ensure the normal operation of the equipment during the competition.

5. Medical aid: Dispatch medical personnel to set up ambulance points throughout the race track to deal with and give first aid to the injuries of the contestants to ensure the safety of the contestants.

6. Event records: send recording personnel to record the situation during the competition to ensure the reliability and traceability of the competition process.

How to run the trail race:

1. In cross-country racing, you should pay attention to your own running rhythm and maintain a speed, which is indirectly a uniform movement. The most taboo thing is that you follow the rhythm of others to run the whole course, then you will consume 1 times more physical strength than others, and it will not have any effect, it will only drag you down and not be able to complete the race better. You can't blindly follow someone else because they're running ahead of you during a race.

2. Always remember that the beginning of the victory is not a victory. Everyone has their will to finish the race in the cross-country race. Everyone will have an exhaustion during the game, and when you grit your teeth and persist in this exhaustion, you will gain strength at one time.

So you have to control your outburst after exhaustion. Generally speaking, this is the best time to surpass others.

3. Start the acceleration sprint when you are 200 meters away from the finish line. Shaking from side to side in front of a powerful opponent is tantamount to a losing strategy. Although the energy required by swaying from side to side is negligible, saving the little force to sprint should be a key to improving performance.

1. Choice of shoes and socks.

Trail running shoes are different from normal running shoes, it needs to have the cushioning of trail and running shoes, and choose non-cotton socks with more sweat wicking ability.

2. Understand the environment and prevent all kinds of weather.

You'll need to know the terrain, climate, and UV exposure of your training and competition locations. Choose what you need to bring according to the environment and weather.

3. Do a good job of supplies and medicines.

Trail runners should carry plenty of water and food during their workout to meet the basic supplies they need in case of getting lost or injured.

During exercise, periodically hydrate and eat.

4. Make sure you don't get lost.

No matter how long you travel, always carry a steering wheel and a map with you when you're out and about.

Before climbing, be sure to tell your relatives and friends that you are going to ** and how long you will be going. Essential tools also include: breathable tape, lighter, and first aid blanket.

5. Walk with your teammates.

It's safer to go on an off-road adventure with a friend or two. This provides security in the event of an accident.

When running alone, consider wearing or wearing some gear with recognizable information (an ID bracelet is a good idea) and list relevant medical and contact information.

6. Keep warm after running.

Trail running sweats a lot, so it's important to keep warm.

It's nothing more than allocating physical strength or something, paying attention to the rhythm and the change in speed...

Cyclocross considerations.

1. Before running (preparing for the activity).

1.Just jog and sweat slightly.

2.Do activities such as leg presses, waist presses, body turns, and shoulder stretches to move the relevant joints, ligaments, and muscles.

3.Do a couple of 30-meter sprint runs.

Later time.

1.After getting on the runway, do a few vertical jumps on the spot to increase the excitement.

2.During this time, you should pay attention to maintaining your body temperature and not cooling your body.

Second, running. 1. Don't rush to the lead at the beginning, run at your own pace and speed, don't consider your position, and those who are faster than you may quit the game after a while.

2. There will be a "pole" phenomenon in the middle of the running stage, the "pole" phenomenon is a normal physiological phenomenon, the signs are weakness, shortness of breath, uncomfortable, and the idea of giving up the game will occur.

3.After the "pole" phenomenon has passed, let go of the speed appropriately and overtake the opponent in front of you when the opportunity is appropriate, do not be in a hurry, you must chase step by step, one by one, you are tired and he is tired, as long as you surpass him by half a step, he will be discouraged.

4. In the final stage, use your perseverance and confidence to persevere to the end.

3. After running. 1. Don't sit on the ground immediately after the game to rest, jog (walk) to relax, so that the muscles, nerves, and heart can slowly recover. The above is done 20 minutes before the game.

2. It is forbidden to drink a lot of water immediately after the game (it will increase the burden on the heart), you can use a little moistening your throat, and replenish water after 20 minutes.

3. After the game, take off your wet clothes in time and put on dry ones, and pay attention to keeping warm to avoid catching a cold.

Is it orienteering? If you are orienteering, you should pay attention to the following points: to participate in orienteering, you must first learn to look at the color of the topographic map and the symbols of the features!

In the process of the game, you need to be calm, a calm heart is a great help to the final victory! React quickly, grasp the main points on the diagram, and do not take the extra road!! After clarifying the route, the most efficient arrival!

I've read and listened to so many tips and rules for trail running, but I still can't get out? In fact, cross-country running is not as difficult as we think, as long as you have the motivation to participate, a little grasp of the principles, I believe that you will be able to be qualified for the first cross-country event in your life.

How to choose the right cross-country event for you? If it is the first time to participate in a cross-country race, the main principle of choosing an event is to match your ability level, each event has a different level of difficulty, and there is usually a group distinction, beginners can start with a short distance race, and then slowly increase the length, so that it not only meets the needs of everyone running, but also can be regarded as an experience. Many cross-country races also allow runners to progress one by one by differentiating the long and short distances.

There are three things to keep in mind when choosing an event:Distance and route of the race, altitude difference of the course, technical difficulty。First of all, trail running takes about twice as long as running a road run for the same distance, and if it takes an hour to run 10 kilometers, then a 10 kilometers of sturdy trail race can take up to two hours.

In addition, the difficulty of the track includes several points: the cumulative climb altitude of the altitude, the total distance of the route, the ratio of original and artificial pavements (undeveloped mountain roads, gravel slopes, fire roads, ancient boardwalks, steps, gravel roads, etc.). The standards of high-level races are relatively strict, and more than 95% of the routes are pure natural and non-hardened roads, with a cumulative elevation climb of more than 6,000 meters and a total distance of 100 kilometers.

Usually the organizer will explain the trail conditions in the race in advance in the brochure, beginners can also follow the instructions to decide whether they are suitable for the race, usually the more detailed the organizer also represents their intention to organize the event, runners can also follow this method to choose the event. If you are still not at ease, life player ezfun also recommends that you can call the organizer directly to ask about the whole situation, like if they receive a similar **, they will first ask the player to provide their usual sports status, and then evaluate whether he is suitable to participate in this or this kilometer event, and will never give the other party the wrong advice in order to make up the number of people, if so, even if he comes to participate this time, he may not have a second chance because of the fear of the event. With the increasing number of trail running events, the choice is indeed a big test for runners, so before participating again, it is recommended to refer to the evaluations of other experienced runners or collect information, because the quality of an event is related to the consequences of whether runners want to continue.

The event manager of EZFUN, a life player, also recommends that if you are not sure about the content of the event, you can call first to inquire In addition, you should also know more about your own level, if you have experience in running on the road, it means that you have a certain foundation, and you can't be regarded as a completely inexperienced person.