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安全越野跑的5条经验

随着秋季的到来,越来越多的跑者开始了越野跑训练,但是安全是个容易被忽略的问题。爱燃烧持续介绍越野跑安全话题。本文由kelejiabing 翻译。
即使是经验丰富的越野跑选手也可能在陌生的环境中遇到麻烦。现在,越来越多的跑者参与到越野跑的活动中,这意味着潜在的危险也增加了。下面将介绍保证安全进行越野跑的5条小经验。

IMG_0329

1.保持与外界的联系:
尝试新线路时,要和一个认路的一起去,并且带着地图,指南针,手机和应急用的哨子。如果是单独行动,要把自己计划行动的线路告诉别人。

2.按时间来制定计划,而不要按距离:
复杂的地形和爬升线路可以让你每英里的耗时翻倍,因此计划时按出行多长时间来规划比较可行?!熬榉岣坏脑揭芭苎∈置啃∈蹦苄薪?英里(约10km)” ,7次获得西部越野赛冠军的Scott Jurek介绍说,“新手可以按照4英里(约6.5km)来规划?!?/p>

3.充分补给:
就算是短距离的训练,也要随身携带食物补给,因为难免会出现意想不到的情况?!澳芰堪艉湍芰拷菏遣淮淼难≡?,它们方便携带而且效果也不错” 《耐力赛选手运动营养》的作者Mouique Ryan说。碳水化合物类食物能帮你跑得更好。另外,频繁,每次少量地补充水分也很重要,准备个水壶或水袋包吧。

4.关注天气情况:
特别是对于爬升较多的路线,温差很大,且可能会突然遭遇暴风雨,提前准备好应对措施很重要。就算在夏天,Jurek 也会准备一个保暖的帽子和防水超轻的 Brooks L.S.D 夹克。记得抹防晒霜,但别抹太多,以防阻塞毛孔影响身体散热导致中暑。

5.增强脚部力量:
先习惯简单的地形,再慢慢过渡到稍微复杂的路线?!靶〔椒?,高频率地行进,” Jurek介绍说,最好保持约每分钟90次的步频。虽然公路跑鞋也可以穿,但越野鞋的摩擦力更强,能够在复杂的地形条件下能够给脚部提供更好的?;?。

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