2019 JEFFREYS PRE BOG UNLOADING & PREP OF MUD TRUCKS
Through mud and fords: how to prepare for a trail start?
A new event has appeared in the calendar of the Running Community - Krylatsky trail , which will take place very soon, on October 27, in the Krylatsky hills park. For many, this run will be a great opportunity to add variety to their offseason running experience and get their adrenaline pumping. And yet, not every runner decides on trail running. After all, specific trails run along natural terrain and include obstacles such as sharp ascents, descents, sand, mud and fords.
On the eve of the Krylatsky trail, we talked with the training coordinator of the Running community Milan Miletic and learned how to properly prepare for the race, if you still dared to test your strength on rough terrain.
What to expect from a trail run?
The first thing you will encounter on a trail distance is a fairly difficult track. Unlike a flat highway, it contains descents, ascents and other natural obstacles. Despite the prevalence and availability of rough terrain, trail organizers devote a lot of time to choosing a location.
Milan: When choosing a location, accessibility, attractiveness of the landscape and the complexity of the route are important. Of course, there must be obstacles of different levels at the distance, but at the same time you must avoid those that can be traumatic or technically difficult. Easy trails are enough to make your run fun.
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Training features to the trail
Preparing for a trail run is very different from normal training. In the case of a trail, practicing running on asphalt will be ineffective.
Milan: First, when preparing for the trail, it is better to choose running in parks and hills - places where there are natural obstacles: elevation changes, puddles and mud, bumps, off-road. Secondly, due to the complexity of the track, it is important to pay attention to the physical training exercises, with an emphasis on strengthening the leg muscles.
The time you need to plan for narrowly targeted running workouts directly depends on the length of the distance of the upcoming race.
Milan: The longer the distance, the earlier you start training. Let's say, to prepare for the simplest trail - from4 to 15 km - it will take about three months. It takes longer to prepare for longer and more difficult distances: about a year or two years.
In addition to physical training, it is important to pay attention to special equipment. For example, it is not necessary to purchase sneakers for the ground, but it is advisable. They reduce the risk of injury, reduce energy costs and make you feel more confident at a distance. These sneakers are very practical: you can train in them all year round. The rest of the trail gear remains the same as for regular runs.
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What to do if I never did you run trail races, but really want to?
Every runner has his own methods that help to make the distance as easy as possible. If you are planning to take part in the trail run for the first time, then, first of all, we advise you to practice a lot and purposefully.
Milan: I would recommend training 3-4 times a week. Of these, on two or three, you must run 4-6 km, and on one - up to 10 km. In addition, before starting classes, you need to visit a doctor to make sure that you are healthy and that such loads are not contraindicated for you. And also in the trail it is very important to learn how to alternate running with a pace at the pulse rate of up to 140 beats per minute.
Overcoming the first distance on the natural relief, work not for a while, but for the quality of running and your own comfort. Be sure to look under your feet and take your time to avoid injury, especially in dangerous places. Pick up really comfortable clothes and in no case go to the start wearing new, not yet worn, things. Remember that the most important secret to a successful trail is the ability to run for fun and at your own will.