What is the difference between off-road and marathon?

For some running enthusiasts, the marathon can no longer meet their desire for challenge, so they have played long-distance trail running, and it is 50 kilometers and 100 kilometers at a time.

So, what are the differences between the marathon and cross-country training characteristics? What is the relationship and difference between the training and preparation of the two?

The same point: all are long-distance running

Regardless of cross-country races or marathons, it is a form of long-distance running for a long time, and energy metabolism is also dominated by aerobic metabolism.

Cross-country races and marathons require strong aerobic capacity, certain anaerobic metabolism, sufficient strength and good running economics. This is the common ground between the two projects.

Since there are amateur runners in the off-road circles and few professional marathon runners, once a professional marathoner retires into a cross-country runner after retiring, he is almost victorious and his career may be more “brilliant” than before his retirement. . For example, "Hong Kong 100" champion and former Hebei Province marathon runner Yan Longfei.

Trail running is more testable than road running

Marathon is more difficult to test the ability to run, off-road test more comprehensive ability.

On the road we can approximate it as running on a straight road. Although it may be slightly downhill, the overall slope is not large. Therefore, the road running only requires us to repeat the same action and keep running at a steady pace. The main test is your The ability to run flat, that is, the athlete's 5,000 meters, 10,000 meters of special ability and 30 kilometers of speed endurance.

However, cross-country running is difficult to maintain a constant speed and rhythm, slow downhill, fast downhill is the norm, the pace will change with the terrain. Therefore, off-road requirements for rhythm are not as high as the marathon. However, cross-country terrain and road conditions are complex. This requires us to constantly adjust and change our body movements according to environmental changes.

Therefore, cross-country running requires more comprehensive physical fitness, good strength, flexibility, coordination, and flexibility. In particular, uphill test of leg strength, tolerance and elimination of lactic acid, as well as cardiopulmonary function; downhill on the buffer capacity and physical control requirements.

In addition, most off-road races today tend to be longer distances (50 kilometers or more). The requirements for endurance are also different from those for road races. They also emphasize the anti-fatigue and anti-fear tolerance of long-term sports. So, in general, cross-country running is more comprehensive than the road.

Cross-country running requires more technical requirements than marathon

Cross-country running has a higher risk factor and is technically demanding for runners.

First of all, trail running is more suitable for small strides and high strides. Otherwise, if the stride is too large, the required strength will be greater at each step. It will be more difficult to operate in complex terrain, and it is also prone to underfoot instability. Slippery and other dangerous situations.

Especially on the downhill and uphill, if the step length is too large, the leg muscles will be overstretched, the lactic acid will accumulate, and the acidity, hair loss and stiffness will appear prematurely; the bones and joints will be sustained when the downhill pace is increased. Impact.

The terrain of the trail running is complex and changeable. The runner should change the speed according to the terrain and ensure the relative stability of the exercise intensity and the rhythm as much as possible. There are many super marathon runners who are walking uphill and running downhill.

In fact, most players are basically jogging or walking uphill. Especially when you have a steep uphill slope, you may be more energy-efficient than running. You can also use your tiger's mouth to hold your knees and use your hand's downward pressure to help force your energy.

When it comes to downhill, it is the "technical section" that really opens the gap. Good athletes with good downhill skills can quickly "fly" down and keep other players from catching up. Downhill process should pay attention to the natural gravity and inertia down, not too nervous or "brake", slow down the rhythm (or it will be easier to muscle tension or injury). At the same time, the body is properly raked backwards, which is beneficial to control the body and prevent it from falling out of control.

Muscles are more prone to fatigue during trail running

Cross-country running in complex terrain places higher demands on muscles.

In general, mechanical, rhythmic road runs will produce less fatigue, and complex movements with varying movements, such as trail running, will produce more fatigue at the same amount of exercise.

When climbing uphill, it is necessary to overcome the upward movement of gravity, but also to maintain the speed forward movement, so the upper leg requires much more leg strength than the parallel running.

When downhill, although there is gravity, the burden on the heart and lungs when running downhill is small, but the impact on landing and the demands on muscle strength are even higher. Moreover, most of the muscles in the landing buffer are in the form of “centrifugal contraction”, and the damage of the fine structure is greater than the centripetal contraction, which is why the muscle soreness after the trail running is more obvious than the marathon.

Cross-country running has a high risk of injury and a wider range of injuries

Most of the road injuries are chronic strains, such as plantar fasciitis and sputum bundle syndrome, and sporadic acute sprains and strains are rare.

Cross-country race is different, and the high and low pit roads, which fluctuate up and down, make it possible for various injuries, including acute and chronic injuries, to occur most often by lameness or falling.

Therefore, in addition to strengthening the body's strength, coordination, and flexibility in peacetime training to prevent injuries, the game must also maintain a high degree of concentration at all times, pay attention to the feet, can no longer rely on the inertia of the body like a marathon to "numb" to run.

Appropriately add cross-country running to help marathon training

Appropriate participation in some difficult cross-country training will help improve the level of road running.

Because cross-country running is more testable for the body's comprehensive ability, especially the strength, coordination and flexibility, regular cross-country running is also very helpful for improving the level of running and reducing marathon sports injuries.

Today's East African athletes who represent the highest level of marathon in the world, due to their rough training conditions, conduct cross-country training most of the time in rugged mountainous terrain. However, they are rarely injured and the level of performance is quite high. Apart from being related to their talents, cross-country training also has a certain effect. In particular, it has a good ability to cushion the lower limbs, making them light and flexible.

Therefore, amateur marathon runners, if they have conditions, can appropriately increase the difficulty of not very light "light" cross-country training (usually once a week, distance is generally 15-20 kilometers is appropriate, the intensity does not need to be too high, as a non-focus Classes) will help improve the body's comprehensive ability and help improve the marathon level.