With the prevalence of runnin↑←₽♠g, more and more people are also ☆÷gearing up for cross§÷‍ country running. Trail run ≠✔ning can train the body to d ×♥epict the mind and he∞ lp to overcome other hardships ♣>γ✔and obstacles encountered  <in the days. Trail runniπ→♦ng can be regarded as§₹ a lot of benefits. Wide fieldλλ of space, especially the hi""lltop view of the small beautiful →€scenery, is loved by many cross-c★¥ountry runners. Trail running is al×₩so satisfied with our adventuro©€• us energy.

During the cross-country race, ​₩σ☆you will be running long distances in<π the higher elevations, thus requiring✔↕σ the use of many skills and equi→↕pment such as walking, professi★​ onal sports stopwatch , trail running, γπ∑®etc., and you can not ignore •σ÷the practice of these skiλπ₩lls And equipment. In mountain sport✔∞s, it can take a very long time and ∏βεis also a test of human enα≈durance and will. We have to do s↕≤<±ome basic exercises fo"×r cross-country running to train the a‌¥"bdomen, lungs, legs and ¶‌σshoulders muscles suitabl$>β₩e for mountain cross-country&<, especially to greatly δ™enhance the strength of the ceεδ±£ntral muscle group, which will maδ↑ke you have a stronger running Determin≥ ation. In addition to having o •βff-road skills and a good physical fo♠↓undation, what needs to be taken↑&♦• care of?

Preferred to understand ∏•φ the cross-country environmenβ♠™'t

Before taking part in the race to≤Ω grasp the topography, w≤σ'eather and race weather, UV★∑ ™ radiation and other conditions. Becau¥α<βse these elements decide wha→£t you need with the items. "₽×The key is to bring everything you §♣♥∑need, do not need to be aπ₩↔ ble to get things doneγ‍‍ and so finished running back.

Trail running represents a★∏₽> constant exploration of ♠★the energy of unknown terrain ×₩→, in the process you will find tε←he beauty of nature, it ↔<∞no longer just detect aer≈$αobic capacity, but aerobic, anaerobic©£ and inductive talent competition.≥•¥ It runs with the roaγ↑₹‌d in the selection of equipment is ver σy different, let's talk ab↓≈↔γout the cross-country running equip✔>ped.

Since the mountain cane needless ♠ <₩to say, is the mountain weapon, uphαΩ'₽ill, available climbing stick leve★≈☆‍raging, saving leg strength, cross™™↕-country running to use professiona ∏₽→l sports stopwatch , running in the wil↓§ d, the use of stopwatch recoπ₹¥✘rds more self-body The ≤♣role of downhill normal situ★σεation can not have to cl★§×♦imb a stick, but if you encount™₹er this very muddy conditions, clim¥​β≠bing sticks is downhill weap≤​on. Use climbing sticks to hold down yo≥♠Ω₽ur body and move it slowly downwards.β₹± Another situation is the ↓₹§×level of the slope, if there i Ω✔↔s no climbing stick fixed to prevent th'φ&e decline, you can only use your ha&§₩nds as possible to seize the su≤‌♥‍rrounding more stabl♠¥e objects, such as stones, roots an≠>↕✔d so on. On the long-distance c★∏ross-country race, be sur'>≥e to use a professional sto∑Ωσ pwatch as a record of the u☆ ltimate effect of exercise, this wilφ÷ ↓l allow self-understan≥★>'ding of the pleasure™  of cross-country sports, ru∞™n the data should be r÷ε∏≤ecorded stopwatch recorded in™© a notebook and save it.

Rehabilitation after the match

Do not immediately after the raφ&γ∑ce to do stretching exercise, bec¶≈≥§ause the muscles are now veryγ₽ tired, and immediately stretched π​γwill form a muscle injury. Can not ®₩sit and rest after thβ¶φλe game can not play, this wi£≤ ll result in slower blood ≠✔circulation, leg muscles wil♥↑ l be in a state of tension‍ε for a long time, and≥‌™ then lead to delayed muscle repair. Eεγ→↓nd of the race we can go10 minuteε€α©s to slow , the concept of time λ∞is not good shoes can®☆σ use professional stop±★"πwatch records, stopwatch will h©‍​§ave these features of time δ±∑, the purpose of the recovery ≈φ↓ after the game is to gradually relax ↕™the muscles. This time we do ♥♣not stand for a long time, a$σ♠fter walking to find the l∞φ'♦ocal sit down, and covered with a×♣ towel on both legs warm,<®≤® which helps the blood ci$‍¶≠rculation. In order to quickly disch↔©γarge lactic acid, can φλdip the legs in ice wσ©γater, so the blood vessels in the legs®≤¶← will be shortened, the blood₽± lactic acid will be smoothly×φ discharged, and then ♦≥εreach the role of agile recovery. Af••ter the exercise of water to drink spor∞βts drinks best, it is best to dr ®ink beverages with higheλ•r sugar content, in orderπ™∑ to obtain rapid wat♣ ↑er and energy role. After about ≈↕¶"two hours of rest, ea βt some foods with high protein cont™​←✔ent.