What is cross-country racing? What are the precautions for cross-country racing?

Cross-country itself is a healthy and comprehensive sport: cross-country routes are generally chosen in rugged mountains and hills, with many climbs and descents. The climbing process itself is a process of self-weight training. .

The degree of exercise for the lower limbs and core (lumbar and abdominal) muscles is greater than that of road running; at the same time, due to the terrain, the pace is limited, and the heart rate can also be stably controlled at aerobic or fuel levels. The fat zone is beneficial to improving cardiopulmonary function. ?Notes on cross-country races

The main function of breakfast on the day of the race is to complete the storage of glycogen, rather than to provide most of the energy during the race. Energy storage still depends on daily accumulation, and cannot rely on the breakfast of the day. Nutritional supplements are expensive on daily basis. Not being hydrated enough before a race can ruin your race. You should drink water when you get up in the morning, and add some water one hour before the start of the game. As for the amount of hydration, everyone should decide according to their own habits, neither too little nor too much. No matter how fast you run the first mile of a race, it won't win you the race, but it may ruin it for you. Cross-country running competes not only in speed, but also in endurance. If you try your best in the starting stage, you will only appear weak in the second half. Therefore, you need to allocate your physical strength reasonably.

When encountering an uphill section, you should lean forward slightly like climbing stairs. This posture can improve running efficiency. When going downhill, you should take advantage of the terrain and run very fast without exerting too much effort. Don't rush too hard or control too hard.

Making good use of downhill sections is an opportunity to improve your performance. Cross-country running is tough, but runners should learn to enjoy hardships and maintain a positive and optimistic attitude, which will help improve performance from a psychological level. Even in the second half of the game, when your physical strength is exhausted, a positive attitude will help you tide over the difficulties. ?Equipment for cross-country competition

Lifeguard whistle, the mountains are remote and empty. Once in danger, there is likely to be no signal on the mobile phone in the ravine, making it impossible to call for help in time. At this time, the lifeguard whistle plays its due role, helping you to efficiently send out a distress signal while retaining your physical strength. The lifeguard whistle itself is only about the size of your little finger and very light. Although it is inconspicuous, don't leave it to chance. Distress itself is unpredictable. In extreme cases, preparing such a whistle in advance can really help contestants to be rescued in time.

Sports glasses are also a must. Running sunglasses not only protect against strong sunlight, but also protect against ultraviolet rays, wind and sand, and prevent eyes from being pierced in the bushes. Sufficient water source. In addition to the risk of hypothermia, contestants also face another extreme weather risk: intense heat. The intense heat is often accompanied by dehydration. Since there are few supply points during the event, you need to bring a certain amount of water for drinking on the road.