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经验 | 如何开始越野跑

相对于大家习惯的公路跑,越野跑有很多不同,它具有更多起伏变化和相对复杂的地形。而适应这些变化最好的方法就是在真实的野外环境下训练,多跑山地线路,以加深对坡度的适应,并逐渐体会上下坡转换的节奏感。这一点对于居住在山地资源丰富地区的同学们十分便利,而那些居住在诸如魔都这样少有越野训练条件的城市的跑友又该如何呢?在此,推荐大家几个可以做为替代的训练方法。

131024开始越野

首先,在城市中寻找上下坡训练??梢哉抑芪露仁屎系那爬纯沽废?,通??梢匝≡衲切┢露?~15度,长度在四、五十米左右的桥即可。训练时可以采用慢跑的方式跑长距离,也可以象间歇跑一样,快速跑上去,再慢跑或走下来,重复几组。

其次,进行一些跑楼梯的练习。这对于应对台阶路段较多的越野赛非常有帮助,具体的训练方法可以参考爱燃烧发布过的另一篇文章:

楼梯跑,如何在城市森林中备战越野赛

此外,还可以适当进行一些跳绳和深蹲的练习。这些练习有助于提升腿部力量、加强肌肉耐力,特别是对膝关节、踝关节周围的小肌肉都有不错的锻炼效果。但这些训练内容强度较大,刚刚开始接触时还要多注意控制,不要过量。跳绳可以从每组100个开始,一组完成后休息1分钟再跳第二组,重复4组即可。深蹲可以从每组25个开始,重复4组,组间休息同样是1分钟??际泵恐苎盗?到2次即可,随着时间的推移再逐渐加量。

另外,还要重视锻炼核心肌肉。相信大家可能已经多次听到过类似的理论,核心肌肉可以起到稳定身体的作用,增加平衡能力,这对经常需要转弯、跳跃的越野跑尤其重要。具体可以参见:

普拉提与跑步【六】通过普拉提训练核心稳定

上面这些都是简单、枯燥的单项练习,虽然训练效果不错,但总归没有跑在山野里让人心情愉悦。而且复杂地形中的上、下坡技术是没办法在遍布钢筋水泥的城市里得到锻炼的,所以有机会还是要到真正的越野路线去练习??梢运?,上、下坡的技术是越野跑的核心部分。

关于上坡

爬升的部分要克服重力做功,所以跑上坡要比平路跑时累的多,较平缓的上坡尽量采用小步跑,能跑总是要比走快一些的。保持上身挺直,适当减小步幅,尽力保持稳定的步频,注意小腿和踝关节的发力。面对较陡的上坡时,大多数人都没办法跑起来,或不能连续长时间奔跑,这时可以用大步快走的方式,压低重心,并用手支撑大腿靠近膝盖的部位,大步走可以有效的减低心肺压力。

关于下坡

与上坡主要靠硬实力不同,下坡的技术含量更高,胆大心细和良好的重心控制是下坡可以跑得快的基本要素。就细节来讲,下坡跑有两种技术,大家可以在实践中仔细体会。一是采用小步快频方式,通过快速平稳的重心移动来下坡,脚步不一定要落的很实,蜻蜓点水般,一沾即走。二是使用小跳步,双腿有节奏的前后离地、落地,并利用腾空的瞬间观察线路情况。不管采用哪种技术都要注意落地瞬间膝关节姿态,不要伸直,并尽量使前脚掌先着地,通过膝、踝关节的适当弯曲来缓冲掉大部分冲力。同时稍稍伸展开手臂,这样可以有效的增加身体的平衡能力。另外要注意下坡时身体的重心不能靠后,否则很容易滑倒。有些选手在下坡时喜欢侧身下,这不是一个好习惯,侧身下坡增加了关节的侧向受力, 特别是在速度较快的情况下,更容易引发伤病。

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