However, if you can master the correct climbing skills, then everything will be different. The increase is not only your climbing ability, but also the mood of standing on the top of the mountain to see the scenery.
When a short uphill encounters a short steep slope, it ran up or went up. You have to make a decision.
If the slope is large, the surface is slippery, and there are many obstacles, it may be a better choice to walk quickly. However, your will often determines whether you will choose to go or run.
The response of Stevie Kremer of the Salomon International Team (ranked first in the 2014 Skyrunning World Championship) is to run away. When did she do this? The answer is "I will do this when I am running very slowly, breathing fast, and still have a long way to reach the top of the mountain."
Stevie Kremer
When going uphill, the body is moving forward. However, if you choose to let your waist lean forward or forward, you should still straighten your back to keep your lungs ventilated. If you climb the steepest slope, some runners will press your thighs with both hands. Press down when the foot is on the ground.
At this time, you should still remember that the waist should be as small as possible and keep your back straight. Use deep breathing to allow the lungs to fully ventilate. The most powerful off-road star of the universe, K, said: “When I go uphill, my body will be very low. I press my leg by hand and use my upper body strength. My back is also very low, but I keep my back straight. You can also look ahead."
"Small step high frequency method uses more cardiopulmonary function. Big step uses more muscle power. If you feel muscle fatigue, you can reduce the step size and increase the cadence. In the same way, you can rest in the small step. If you feel that your heart and lungs are overstressed, you can temporarily increase your pace and rely on muscle strength."
At the same time, however, King K also thinks that running up the mountain is a very fun thing. Even if you go to the top of the mountain, you will feel very tired. It is a pride to overcome self and rivals, and it is a return to hard work. So, let's see what skills you should use if you run uphill.
Before climbing, run as fast as you can to accumulate speed and kinetic energy. After you start climbing, make your legs and arms move up and forward more vigorously. Use small steps and high-frequency methods to drive your body and run uphill. Feet touch the ground as much as possible; increase the power of swing arm. So strong core muscles and arms are very important.
If the road is difficult to settle, the speed of running uphill will also be reduced. If the road is slippery is the main difficulty, you should accumulate more momentum before you climb a hill and run harder when you go uphill. Once slowed down, it is difficult to regain speed. Try to contact the road surface with your entire sole to increase friction.
If the soles of your feet fall down and you don't use them, and your dents are very obvious, you can force each step to the ground and increase the force and reaction force. In addition, find places that are easy to settle in, such as stable roots, rocks or relatively dry roads. A number of international ski race champions, the Salomon international team Emelie (a specialist for difficult terrain), suggested that: “When you are running on soft roads, choose a more stable support. Maintain a normal uphill step and make more landings. Vibrant."
If there are many obstacles on the road, find a route that can avoid the largest steps. Let your feet fall directly under your body to avoid horizontal movement that may cause slipping. The proposal of the western 100-mile platform player, Dylan Bowman, is: "If there are stones on the uphill, it is important not to be upset and try to maintain the efficiency of the action. The road conditions will lead to speed loss, breaking the rhythm of our habits. These difficulties It is easy to affect your mood, so you must first find fun and accept challenges.
Long uphill takes long or uphills that take minutes or hours to complete, requiring different methods. In general, efforts should be made on average to maintain sustainable physical output as on the road. After reaching the top of the mountain, there is still physical strength as at the foot of the mountain. Keep the change in physical output to a minimum.
If you go uphill and consume too much, it may make the back run very difficult. Running uphill is slower than running flat roads. This is a natural phenomenon common in trail running.
If the slope is small and you can run, you must maintain the running status and effort level. Maintaining the efficiency of movement can help to keep running. When you encounter a short steep slope, you can speed up the swing arm to increase the cadence; when you are uphill, you can relax your shoulders and arms. You do not need to quickly swing your arms to lift your legs.
On the contrary, maintaining the pace at the time of the Pingping Road can maintain a pace that can continue to run, and the pace can be two-thirds of the time when the same level of effort is used to run the Ping Road. Slopes and slower speeds mean that your eyes are more focused on your feet than you are on flat roads. On the other hand, slower speed also means that when you find that there is a more convenient road ahead, you have enough time to observe.
In those who need to walk up and up, you have enough time to appreciate the scenery. If you just ran casually, you could walk up the slopes that were running very tired. If you do experiments, when you work hard, running on certain slopes is not necessarily faster than going faster. If you need to walk uphill for several minutes each time, please remember to straighten your back, do not lean forward more than the waist, to maintain maximum breathing capacity.
After practicing, you will become proficient, when you need to go, and when you don't need it. Sometimes, a climb that takes only a few minutes to complete can also be run away.
Brandy Elhos is the United States Mountain Runners champion and the American track and field team's "Annual Mountain Runner," and he is still struggling to find a balance between the two:
“In the past, I thought that when I was able to run, I had to work hard to run. However, in many competitions, I was overtaken by people who walked. Therefore, when I was training on a steep slope, I also began to practice walking and found that Sometimes it's more efficient to go. When I'm walking, I can keep a larger pace with a lower heart rate. Of course, this requires practice and experience."
Sometimes you do not need to consider the length of the mountain road. Al Horth said: "I thought about how to get to the front of the tree, to the tree, and then think about how to get to the front of the stone, from one marker to another marker."
Source: Salomon Author: famous American cross-country running enthusiast Bryon Powell, has over 35 years of seniority trail running, trail running is the founder of the famous website IRUNFAR.COM of information.
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