With the prevalence of runnin™£g, more and more people are also gearing up fo∏←∏∞r cross country running. Trail running can train£€γΩ the body to depict thε®e mind and help to overcome other★✘ > hardships and obstacles encountere<☆π"d in the days. Trail running can‌€δπ be regarded as a lot of benefits. Wide field oΩ↔♠<f space, especially <αthe hilltop view of the small beautiful s™∑‌ cenery, is loved by many cr​ ®oss-country runners. Trail running is also s↑∏↔atisfied with our adventurous energy.

During the cross-country race, you will be run₽<ning long distances in the highe‍™r elevations, thus reqε♠uiring the use of many skills and equipment su¶<π​ch as walking, professional  ε•βsports stopwatch , trail running, etc., and yo≤↕u can not ignore the pr 'actice of these skills And e§πquipment. In mountain sports, it can t‌↓Ω±ake a very long time and ÷≠₹£is also a test of human endurance and will. We h←₹$✔ave to do some basic exercises for ©αcross-country running to∏← train the abdomen, <↕↔←lungs, legs and shoulders muscles suitabl±™♣e for mountain cross-country, especialσ∑  ly to greatly enhance the stren§β$↔gth of the central muscle group, which will m₩ε&αake you have a stronger running Determination.♥"  In addition to having off-road♠εσ skills and a good physical foundation, wha←£÷t needs to be taken care of?

Preferred to understand the cross-countr↕∞✔×y environment

Before taking part in the race to gras✔β¶p the topography, weather‍φβ↓ and race weather, UV radiation and♥∑↕ other conditions. Because these‍≠ elements decide what you need with ≈™♠ the items. The key is to bring e÷'verything you need, do not need t×γ¥→o be able to get things done an δΩ∞d so finished running back.

Trail running represents a constant explorationφφ×® of the energy of unknown t¥←errain, in the process you will find the beauty α☆of nature, it no longer just detect aerobi♠εππc capacity, but aerobic, anaerobic and indφ'uctive talent competition. It runs with the ro♠$γad in the selection ↑&♦of equipment is very different, let&#®₹39;s talk about the cross-country running equippe π® d.

Since the mountain cane needless toα↑★ say, is the mountain weapo>γ•↔n, uphill, available c♠π¶☆limbing stick leveraging, saving le"€ g strength, cross-country running to use ∞↓∑professional sports stopwatch , running in ∏♣§→the wild, the use of stopwatch record& ↔s more self-body The role of downhill normal∑∏‍σ situation can not have to climb a stick, but i£±f you encounter this very‌‍ε¶ muddy conditions, climb☆¥ing sticks is downhill↕• weapon. Use climbing stic ≤ks to hold down your body and move∑π it slowly downwards. Another situation is the ↕←level of the slope, if there is no☆✘±÷ climbing stick fixed to pre→♦vent the decline, you can on₹××"ly use your hands as p∏∏>₹ossible to seize the surroundi←₩ng more stable objects, such as stonesΩ₹, roots and so on. On the long-distance cross-∏¶country race, be sure to use a professi₹>☆onal stopwatch as a record of the ulti∞∑ ✔mate effect of exercise, this will a<βllow self-understanding of the plea>↔®∑sure of cross-country sπ‍>ports, run the data should be recorded stopwa‍ tch recorded in a note' book and save it.

Rehabilitation after <♣♥→the match

Do not immediately after the race to do stre "tching exercise, because th≠¥↓e muscles are now very tired, and immediately÷←≥ stretched will form a muscle injury. Can not sitε✘ε and rest after the game can not play, this w$™ill result in slower blood circulation,☆ ↓ leg muscles will be in a state of tension fo'↕≈'r a long time, and then lead ∑ to delayed muscle repair. End of the race w→♠e can go10 minutes to slow , the concΩ→ept of time is not good shoes can use "©professional stopwatch reco εrds, stopwatch will have t♦←←hese features of time , the pσ≈♣urpose of the recovery after the game is to♥≤ β gradually relax the©≈  muscles. This time we do not ✘λΩ‌stand for a long time, after walking to find the δ±♦local sit down, and covered with a✔π‍♣ towel on both legs warm, which helps ☆λ±the blood circulation. In order to quic¶↑®kly discharge lactic"β acid, can dip the legs in ice water, so the bloo≤✔ε®d vessels in the legs will be shortened, the<£ δ blood lactic acid will be smoothly  ↓± discharged, and then reach the r☆↑ole of agile recovery. After the exer★'±cise of water to drink sports drinks b•♥est, it is best to drink bevβ&ε erages with higher sugar content, in order to obt¶™ain rapid water and energy role. After about t∞∑↕wo hours of rest, eat s♠₩×∏ome foods with high protein content.