A casual encounter with a colleague who also likes to run and talk to a topic is: Now people who run a marathon run and run away and turn to cross country.
If you think cross-country running and marathon are just different venues, then you do not know enough about cross-country running and marathon these two running sports, the following Xiaobian to come to popular science and trail running what is the difference between marathon?
Before we change, when we hear the marathon, we will feel that it is simply "battered." However, with the heat of running in recent years, the marathon has been unable to meet the spiritual pursuit of some runners. But you have never been involved in cross-country racing. You suddenly want to try and find out how much wilderness you have in cross-country. If you think that you can get off-road running as easily as a marathon, then you are very wrong.
If you are preparing for an off-road race just like you are preparing for a marathon, you will soon feel the "absolute" of off-road. For a racer with a goal as the goal, the 100km race is always full of unknown, so the whole game is a process of error checking and accumulating experience. It is not how much you do right, but whether you can reduce mistakes. Long-distance races are full of fatigue, pain, and loneliness. Full pre-game preparation will allow you to enjoy the game most of the time, and let you finish intact. Let's take a look at the marathon and cross country. What are the differences in preparation for running?
Different ideas
marathon
Core words: speed
After a person runs from the very beginning to the road and runs for a period of time, he will slowly know what the pace is and what is suitable for him. From the one-kilometer, three-kilometer, and five-kilometer increments up to ten kilometers, another word, the “Million-meter score,†appeared. The 10,000 meter performance determines the marathon level of a runner.
As the running volume continued to rise, participating in the marathon, the third word "PB" appeared. However, everyone's understanding of PB is misunderstood. It is generally considered that the track is the best performance. The real PB refers to the best result of a single track. Although they are called marathons, the degree of difficulty for different marathons is not the same.
Therefore, the PB score is not very accurate, and the 10,000 meter score is accurate, and most of the 10,000 meter scores are results of the venue. With the emergence of PB, marathon scores have appeared again. There are several kinds of marathon scores, one is PB, and the other is the result of the tournament.
Trail running
Core words: freedom
In trail running, the runner gets a kind of inner growth. Cross-country races do not require pace. If someone in the cross-country race asks you "how much do you match?", this person must be a newcomer. Trail running levels are measured in kilometers.
The most obvious feature of trail running is “abuseâ€, and this process of abuse is a process of understanding the essence of trail running. There are many people who love trail running, and they like the feeling of flying like a bird in the downhill.
Of course, there are other words accompanied by trail running: unknown, changeable, unpredictable, and exploration, which is also the difference between trail running and road running.
Different preparations before the game
To study the road map, trail running is a roadmap that requires special attention. It is important to understand the basic route so that you do not get lost or run in the wrong direction.
The supply point of the event is also not the same. The supply point for the marathon is relatively dense. Generally, there is a supply station for 5km. Cross-country running supplies are long distances, so make some supplies yourself. And it should be noted that the supply of each supply point of the cross-country race is different, and some event supply points only have water, so special attention should be paid to the information of the event's supply station.
In addition, off-road running should also pay attention to pay attention to altitude climb. Understand the specific total climb, there are several high climbs, climbing distance is about how much, be aware of, adjust the rhythm and physical distribution of running in advance. Although they are all running races, the marathon is focused on running itself and enjoying the pleasure of running in the city, while cross-country running focuses on outdoor challenges.
Physical requirements are different
There are also requirements for physical fitness, cross-country running for the road running in fact the difference is not small. Cross-country running has higher demands on the overall strength of the body muscles. Because the uphill and downhill, or the rugged mountain roads, need to mobilize the muscles of the body to cooperate, so daily strength training becomes more critical.
If there is a certain basis for road running, before the cross-country race, the strength of the chest, shoulders, shoulders, and upper extremities that should not be used for road running must be specifically targeted, mainly to strengthen the coordination of upper body trunk. As for the lower extremities, targeted training for the quadriceps muscles is also required because the leg muscles in this part of the road are not used much.
Different training programs
Marathon training is usually performed at constant speed, or intermittent running and cross-training. The daily running distance is also 5-10 kilometers, and half a horse is pulled over the weekend. Two kilometers before the game can run a distance of more than 30 kilometers, so you can successfully complete the marathon.
Unlike cross-country races, cross-country races have a long duration. Compared to 4-5 hours for marathon races (most people), cross-country races last longer, and 100 kilometers of cross-country races are subject to 10-20 races. Hours of high intensity games. Therefore, the amount of daily training to run is higher than that of marathon training. Generally, it starts from 10 km everyday, and arrives at 20-30 km on the weekend. In the two weeks before the competition, a distance of 50 km or more is required.
In addition to marathon events with flat roads, the general environment for trail running is generally selected in the high mountains, the entire track or rugged trails, or single-plank bridges, or rocky beaches, or muddy snow, along the way for competitors or climbing obstacles. Or wear the jungle, or river water, contestants to deal with a variety of complex road conditions. Therefore, cross-country running requires a certain amount of downslope technology. On the uphill, the main focus is on small steps, lowering the center of gravity and leaning forward. You can use both hands to push the thighs to climb. The main test of downhill is the strength of the legs, so usually to strengthen the calf and ankle strength training.
Different equipment
Sports equipment is very important for runners. Cross-country running distance, track complex, and long time may experience the night test. And cross-country running is mainly in the mountains, too much uncertainty. Therefore, compared to the marathon, cross-country running will require more equipment. General cross-country running equipment requires headlights and batteries, skin trench coats, mobile phones (and need to maintain sufficient power during the game), emergency blankets, lifeguard whistle, emergency food (self-provisioned energy bar, etc.), large capacity kettle or sleeping bag, and number Cloth, these are necessary products, there are some equipment needed to be prepared on demand, such as: trekking poles, sunscreen, headscarves, sunglasses, spare clothes, medicines, cash and so on.
The equipment is very important for ordinary runners, long running trails, complex road conditions, and even long distances will experience weather tests such as nights, storms, and exposures. Therefore, off-road running will require higher equipment.
marathon
Basic equipment: running shoes, shorts, short sleeves, energy gel, salt pills
Recommended Equipment: Sun Hat, GPS Watch or Mobile Phone, Sports Glasses, Leggings, Arm Cover
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