Winter trail race running on the road, what is the suggestion 50

No, it won't. I'm just like you.

Buy the right sports running shoes to be shockproof.

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.

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.

If you can participate in the cross-country race, you are not bad at fitness, and the 20-kilometer cross-country race is a race that involves endurance. I'm a former athlete and I'll tell you a few things as someone who has been there: it's important to be well prepared for the event to prevent the winter weather from being too cold and straining your muscles due to vigorous exercise, or to drink some liquid sugar (such as glucose) 1 hour before the start of the race to refuel yourself.

There is also a psychological aspect, you must relax your mind, treat the game with a positive attitude and don't be nervous, and make your own performance abnormal, you can take a deep breath in this aspect, and think about whether others are also afraid of you when you are afraid of others! So you're all on the same page before the race.

The running method is roughly as follows: 80% speed sprint (at the beginning of the race) - 50% constant speed (on the way) - full sprint (to the finish line), and quickly put on clothes after the run, so as not to let your legs cramp. Due to time constraints, I'm thinking I'll explain what happened to you after the run.

The game can also be said to be a kind of psychological warfare, not only a matter of physical strength, but also good tactics are essential, first of all, you have to believe in yourself, and you can do the best and best.

In my heart, I have to cheer myself up, and there is the problem of trying my best.

Pay attention to the preparation activities before the game must be sufficient, keep your body in a mild state, pay attention to keeping warm before and after the game, especially in the case of bad weather, it is very important to breathe during the running process, do not be disrupted by the front players to their rhythm, it is easy to make yourself tired, the more you use all your strength, the more difficult it is, eat some chocolate before the game to help replenish energy, but in moderation, and after the game to relax yourself, jog, or walk properly, Helps to relieve stiffness in the limbs, followed by a few deep breaths.

Drink some hot water after half an hour, because you lose a lot of water during the game, and drinking some salt water can replenish inorganic salts, and you can also use this method to relieve cramps.

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 several.

m of acceleration run.

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 take the lead at the beginning, run at your own pace and speed, and don't think about yourself.

, faster than you may be out of the game for a while.

2. There will be a "pole" phenomenon in the middle of the running stage, and the "pole" phenomenon is a normal physiological phenomenon, the symptoms are weakness, shortness of breath, and discomfort, and there will be the idea of giving up the race.

Slow down, adjust your breathing, grit your teeth and stick to the past, and then it will be easy.

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, don't.

Urgent, you have to 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, let the muscles, spirit.

The menstrual and heart slowly recover.

The above is before the game.

minutes to finish. 2. It is forbidden to drink a lot of water immediately after the race (it will increase the burden on the heart).

Can be moistened with a little bit.

larynx, after 20 minutes in rehydration.

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.