Even experienced trail runners face unpredictable terrain conditions. Therefore, in an off-road environment, accidents are likely to increase. Let's share 5 ways to keep you safe in cross country running.
Staying in touch When trying a trail race you've never participated in before, it's best to go with players with experience, and bring a map, compass, cell phone, and whistle just in case.
Considering time, not distance In difficult terrain and hills, one kilometer of distance will be used twice as long, so you need to consider the length of time you run instead of how far away you are. "Experienced cross-country runners, 8 kilometers will take about an hour; less active cross-country runners may take 2 to 3 hours," said Scott Jurek, seven-time champion of the Western Endurance Trail Race.
Fill up with oil - carry enough food Even on a short distance route, bring food on your body to prevent you from staying in the forest longer than you expected. "Energy sticks and gels are good because they are easy to carry and easy to digest," said Monique Ryan, author of Endurance Sports Nutrition.
Observing the weather, especially at high altitudes, the weather will change instantly, and wind and rain will easily occur, so there are corresponding plans, even in the summer. Can carry waterproof and skin windbreaker, sunscreen, etc., but be careful not to add too much to your overload.
Train your feet to get used to running on a flat road and switch to more challenging mountain trails. "Using short, quick steps to train your ability to respond." Jurek said that a short step of about 90 steps can be added in one minute. In addition, cross-country running shoes are also powerful tools that can increase the friction in the big stones and the roots of the roots of the disorderly roots to protect your knees and ankles.
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