How to train endurance in cross-country running? What is the difference between cross-country running and road running?

Cross-country running is a sport that combines running and hiking, and is usually conducted in the wild. There are also related events for cross-country running. The distance of cross-country running is very long, so endurance is very important, otherwise it is difficult to persist in the whole course. So how to train cross-country running endurance?

How to train your endurance in cross-country running

The first thing to do is aerobic basic training. What we call aerobic training is also called cardiopulmonary training. It is to complete a certain amount of exercise within a certain period of time, at a certain speed and training intensity, so that the heart rate is within a safe range. Generally, after a period of intensive training, vo2max (maximum oxygen value) will increase, and high-intensity exercise can be performed to a certain extent. Most of the training is usually to improve the aerobic basic level, focusing on running volume and not too high intensity.

The next step is lactate threshold training, which means the starting point when the blood acid concentration begins to rise sharply when the human body reaches a certain load. This is called the lactate threshold. Lactic acid affects the metabolism of cell enzymes in the body, and eventually causes physical fatigue. Sometimes the lactate value plays a decisive role in long-distance running. The increase in the lactate threshold will delay the onset of fatigue and improve performance in the competition.

Training methods to improve lactate threshold: 1. High-volume, low-intensity training; 2. Rhythm running training; 3. Interval training; 4. Strength training.

There is also high-intensity interval training, a short-term, full-strength, fast, explosive training method. Its advantage is that if you want to improve after aerobic basic training and lactate threshold training, you must have high-intensity interval training. Compared with jogging to achieve the same training effect, it can save more time. It can also consume more fat and help heart and cardiovascular health.

What is the difference between trail running and road running?

Road conditions/strength

Road marathon: It’s a flat road with a few slopes at most.

Cross-country running: It has many ups and downs. Generally speaking, the difficulty of cross-country running is 1.2-1.5 times that of road running for the same distance.

Altitude difference

Road marathon: The Athletics Federation stipulates that the decrease in altitude from the starting point to the finish line must be less than 1/1000 of the race distance

Cross-country running: The smaller the climb, the lower the difficulty. The more challenging it is, the more popular it is. You can climb thousands of meters without any effort.

Pace

Road marathon: Many people pursue "not taking a single step". It is said that the best way to run is to run at an average pace.

Cross-country running: Combining walking and running is the best strategy. The road conditions are changeable, so it is meaningless to focus on the pace. You need to formulate a strategy based on the actual situation and adjust the race tactics and supply plan according to the situation. This includes where it gets dark, where it gets light, where to change clothes and wear sunglasses. Of course, how to use the supplies you carry with you, what to replenish at which supply station, etc.

Running skills

Road marathon: Generally speaking, there are no special requirements. Everyone is born to run. Just move your feet mechanically.

Cross-country running: The road conditions are changeable and different techniques are required for different road conditions. You need to concentrate at all times and respond at any time according to the road conditions under your feet. The running posture and running method are completely different.

equipment

Road marathon: Given the existence of barefoot runners, there are actually no requirements for road running.

Cross-country running: The weather conditions outdoors are unpredictable, so you need to be fully armed. You should also bring spare items.

first aid

Road marathon: No special requirements, first aid knowledge is best, but you can participate if you don't know. In addition to the first aid rabbit, you generally don't need to carry a first aid kit, as there are professional first aid guarantees on the track.

Cross-country running: participants need to have certain outdoor first aid capabilities and must carry a first aid kit. In the wild mountains and forests, participants need to ensure their own safety.

Will trail running make your calves thicker?

There are many forms of sports training, and the effects on "physical fitness" and "body shape" are different. They can be roughly divided into: endurance training, strength training, explosive power training, speed training, jumping power training, etc.

Different types of sports do have different effects on body shape, and we can see this by observing the figures of various athletes. Generally speaking, weightlifters have thick arms due to the burden on their shoulders, long-distance runners are thin, and ball players tend to have more symmetrical figures. Mountaineering and cross-country running are low-intensity sports that are less demanding on strength and muscle. They use speed and time to strengthen cardiopulmonary function and are very effective in burning calories and fat. This type of training does not make muscles bigger.