How to practice long endurance trail running?

Long-distance endurance cross-country running, most of the domestic distance is 100KM, the route is generally mountain, the data looks scary, easy to make people lack confidence, feel no matter how the training is always not enough, correct understanding of this sport, help Develop a sound training plan.

According to the current domestic 100 km benchmark HK 100 - ULTRA, the cumulative climb of 100 km and 4,500 meters will take 32 hours to close. Converted to 3.2 kilometers per hour, climbed 140 meters, the speed is equivalent to the average speed of walking, it does not have much to do with the run. The same is true during actual competitions. In the just-constructed Hangzhou 100km race (cumulative climb of 7,300m, the highest difficulty in China at present), a friend who knows to play outdoors finishes the game 28 hours in a full runaway fashion.

Therefore, if the goal is to complete an ultra-long-distance trail running, it does not require how good the marathon is. There are several possibilities for exercising: muscle strength, body energy supply, and continuous supply.

1, muscle strength

Cross-country running has a large number of mountain climbing, a certain amount of muscle strength can guarantee a certain speed up the mountain, not a lot of energy consumption of the body.

Muscle power, the thigh muscle is the most important, you can use the quiet wall, deep squat, high leg lift, climbing stairs, mountaineering and other training. Upper extremity strength is helpful when using a trekking pole or assisted climbing with both hands. The dumbbells, push-ups and other simple household appliances can achieve the training effect. The core forces can effectively deal with the problem of frequent adjustment of the body's center of gravity in complex road conditions. It can make you run more smoothly and there are many ways to practice.

2, body energy supply

The body uses glycogen and fat functions during aerobic exercise, and the longer the duration, the higher the proportion of fat function. Under normal circumstances, glycogen depletes after 3 hours of exercise, and the body mainly relies on fat function. 1 g of fat is completely oxidized in the human body and can release 37 kJ of energy, about 9 calories, a 75 kg, 15% body fat man, fat content of 11.25 kg = 11250 g = 101250 calories, ideally (without basal metabolism, The fat conversion efficiency and the body's minimum requirement for fat) are estimated to be 500 hours per hour and can support 200 hours of aerobic exercise. Therefore, each person's body is a treasure trove of energy, enough to support the energy consumption of a long-distance endurance run.

The reason why the body ran boring when running, and it was a fat situation after running, mainly because the body did not learn how to get energy from fat. There is no other way to practice, that is enough practice time, pay attention to the duration of practice rather than speed, English is called LSD (long slow distance). Exercise options have a better effect when the glycemic index is low, such as fasting morning exercises. It should be noted that fasting exercises will be uncomfortable at the beginning and will be greatly relieved over time.

The famous iron wing of Beijing's running circle is empty. Every day's training is to run 25 kilometers in the morning and there are no fancy training methods, but the trail running is very good. You can use monthly running capacity as an indicator to measure the intensity of training. In terms of personal experience, the first time to complete the Mentougou 100 monthly running capacity of about 240 kilometers, the first time to complete the hk100 month running about 300 kilometers, of course, in the body The more and the better the time can be tolerated.

Super horse star Kuan Ka-liang mentioned in the book that if you can easily complete 600 kilometers per month, then the marathon will be able to enter 3 hours. He usually uses the fragmentation time of work and off-duty training, training does not affect family life at the same time. I'm learning recently.

3, continuous replenishment

Cross-country races often last more than 24 hours. Nutrients in the body are consumed in large quantities and need to be supplemented by diet. At the time of the game, we couldn't balance our diet like three meals a day. We could only choose the nutrients we had to supplement, including the carbohydrates that maintain our exercise capacity and the electrolytes that maintain electrolyte balance.

1) Carbohydrates are sugars, which are good sources of energy. The importance of fat supply is mentioned above, but it is impossible to complete the game purely on the energy of fat.

The function of the human body determines that if the blood glucose level falls below a certain level, symptoms of hypoglycemia and sweating will occur; the brain is faint; the heart rate will increase; the eyes will take off; the trembling; hunger; powerlessness............ Problems, not to mention running or climbing, are important for maintaining blood sugar levels during the game. To achieve this goal, you need to choose the right supplements to maintain a certain level of blood sugar levels.

Carbohydrates are ubiquitous in a variety of foods. Nutritional indicators use the GI index to measure the rate of blood sugar rise. The higher the index, the faster the blood sugar rises. You can choose according to your physical condition.

2) Electrolyte, the most influential are sodium and potassium. If they are excreted with sweat, if they are not supplemented in time, hyponatremia or hypokalemia may be induced and symptoms such as cramps and vomiting may be induced. Foods containing sodium and potassium are also more common, and generally salty foods have higher reserves.

It seems that only the steamed buns and pickles are required to complete the competition. Oh, forget the most crucial point. Prolonged exercise will make people's appetites become very poor, and usually delicious food will suddenly become difficult to swallow. Failure to eat causes a continuous decrease in blood glucose levels, induces vomiting, and can't drink enough water to drink. The lack of energy supply in the body leads to unsustainable results.

If you want to find the right food for your bad appetite, the best way is to practice. It is recommended to conduct one or more long-term trainings before the game, for 4-8 hours, to ensure that 1-2 meals are resolved during exercise. Completely use the planned supplies at the time of the game and adjust them if it is not suitable. Sometimes, an energy gel taste, a choice of bread brands may affect the state of the game

Prepare for long-distance trail running, and there are still questions to consider: the choice of equipment? How to designate a replenishment plan according to the competition schedule? What kind of recovery means can you keep your monthly run to 300 kilometers? What are the precautions when running at night? Injury management? What is the speed of the game? bad weather? And so on, subject to space limitations, if you have the opportunity to reply separately.

In short, the long-distance trail running is a low threshold. It tests a variety of techniques and pays more attention to continuous games. The important thing is to fully plan before the game and full dialogue with the body during the game, in addition to enjoying the beauty of the mountains. The sense of accomplishment gained during the match is no match for the marathon. I hope more friends will join in.