You must collect the Mountain Marathon Finishing Handbook

If you are too impressed by the city's marathon, only self-torture on the rugged mountain road is your style, then come to a mountain cross-country marathon! Use your feet to measure the original mountains and moving scenery. Xiao Bian deliberately organize the top ten elements of the competition and wish you run more happily!

1 Print road map and elevation map before the game

The mountain marathon cannot be like a city marathon. A mileage indicator board is set up every kilometer. Although the organizer of the event will do its best to mark the track, it does not exclude the runner from running the wrong way. For runners taking the first place in the mountain marathon, carefully studying the track map before the game and printing a copy of it are a good way to avoid getting lost. When running in the mountains, always pay attention to the event counters, the ability to find the road is also a big charm of the mountain marathon.

2 Choose a pair of comfortable cross-country running shoes

The importance of shoes is particularly prominent in mountain marathons and can even be ranked first. Most of the road running shoes are lightweight and mainly cushioned, while the ultramarine cross-country shoes are more focused on abrasion resistance and protection stability. Mountain marathon running shoes need to take into account the characteristics of both, light and protective both at the same time have a good grip and non-slip performance. It is best to choose different brands of cross-country running shoes to make multiple attempts and run-in before the actual competition. The most suitable for your own shoes is to make your first Yamaha experience more pure and safe to enjoy natural fun.

3 Develop your own replenishment strategy in advance

Every runner has a good understanding of his physical performance. Before the competition, we fully understand the specific conditions of the competition, and formulate targeted replenishment strategies based on comprehensive factors such as elevation, road conditions, and expected achievement goals. The mountain marathon increases the undulating altitude variation with respect to the road run. It consumes much more energy than the road run, and it is almost impossible to maintain a stable pace at the time of the road run. Therefore, energy gel, lactic acid pill, salt pill, electrolysis pill, etc. Recharge it with you. Before the match, we must fully understand the distribution of supplies provided by the organizers of the event, make full preparations for individuals, and plan ahead how to eat and how much to eat.

4 warm-up before the game

To participate in the mountain marathon, pay special attention to warm-up activities before the game. If there is no warm-up before the game, it is prone to belching, crippling, or even cramps. On a bumpy track, the recovery time is much longer than the road run. From the outset, if the air has to move slowly, it will dampen the confidence of runners. . There are many games in which intimate coaches are invited to warm up before the game, which is also a bonus for the competition.

5 Watch out for the power of nature

Nature is kind and harsh, depending on how you treat mountain marathons. The unpredictable natural environment changes such as sun exposure, mountain breeze, rain, and dense fog require players to have strong resilience. For example, low temperatures or high winds at high altitudes can easily cause a sudden drop in the temperature of the body, and even hail can cause serious difficulty in the event. Therefore, never underestimate the power of nature, make adequate weather forecast and preparations, and participate in the process of mountain marathon is also a process of re-acquainting with nature.

6 Beware of skin damage

The most likely injury in mountain marathon is skin damage, which mainly includes skin bruises, skin scratches, skin injuries caused by falls, small animal bites, scratches, and even sunburn. Therefore, before entering the competition, we must understand in advance some simple skin trauma treatment methods, if possible, try to carry some band-aid and anti-inflammatory cream for emergency.

7 Care for the Environment

Don't leave anything except the footprint you ran. With the increase of mountain running competition, the problem of rubbish has become increasingly severe. Those who wish to participate in the mountain marathon respect nature and protect the environment.

8 Stay focused

Participation in the mountain marathon must be focused at all times. After all, the mountain track is not as flat and tidy as urban roads. There are always obstacles such as potholes or various tree shrews and stones. Once inattentive, it is easy to fall or trip. Concentrating for a long period of time is a great test of spiritual power. We must learn how to combine work and leisure. Once we feel tired, the spirit cannot be concentrated, we must rest in a timely manner and always remember safety first.

9 Ensure smooth communication

Although every organizer of the mountain marathon will try its best to ensure the safety of every contestant, but after all the mountains and forests are limited by traffic and other factors, the positioning and arrival of rescue forces will take longer, so the participants To ensure the smoothness of the communications equipment such as mobile phones and sufficient power. This is not only responsible for their own safety, but also responsible for their families.

10 Courtesy Race Track

There are also specific rituals on the running track. For example, if a walking stick is to be stowed or pointed downwards when not in use, the speed is faster than others would like to greet and pay tribute, slow runners should pay attention to freeing up space, thanking volunteers, observing the rules of the game, and not wasting food supplies... ... These basic track etiquette hope that all the friends participating in the mountain marathon will follow and create a beautiful mountain marathon running environment.

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