Orienteering cross-country races, like other long-distance races, require on the one hand the reduction of human energy consumption as much as possible and the maintenance of certain running speeds. On the other hand, they can also have the ability to accelerate according to the conditions of the game. Therefore, the following requirements should enable the athletes to work hard during the training phase and always pay attention during the competition:
Posture, mainly using the body slightly forward or upright posture. Try to coordinate the movements of the various parts of the body (head, torso, arms, buttock, legs, and feet), and be good at using the supporting reaction force and inertia generated during the running to keep progressing and keep the body stable and improve the running effect.
To breathe, it is best to use the nose to breathe together with the half-open mouth (with the tip of the tongue covering the upper jaw). In addition to changing the frequency and depth of breathing during a physiological “pole†phenomenon during a run (ie, using multiple exhalations to increase the gas exchange rate), it should generally be natural, with appropriate depth and rhythmic breathing.
Physical distribution or according to the selected section of the road, or according to the stage of the game (starting point, en route, end point), or to determine their own physical conditions. Through the method of alternating work phase (muscle tension) and rest phase (muscle relaxation), we can achieve the goal of running fast and running effortlessly.
Speed, in general, should not be too fast. Too fast or too fast on the way will not only affect the normal exertion of physical strength, but will also seriously affect the judgment. Someone once tried: a math problem with the same level of difficulty needs to be calculated several times longer than when it is stationary. If it is accelerated, the time required will not only be longer, but also more. However, for an experienced athlete, if the local shape is favorable (if there are many references, the road is flat, etc.), it should run as fast as possible.
The rhythm, according to experimental materials, shows that the most suitable rhythm for people's feelings is 70-90 beats per minute (that is, 0.85-0.67 seconds per step), too fast rhythm is not easy to feel, too slow will inhibit effect. Rhythmic movements can not only save the consumption of physical energy, but also achieve the most appropriate coordination of movement. Coordinated and rhythmic movements can give people a feeling of ease and beauty.
Distance feeling is necessary to maintain a certain sense of distance in trail running. It not only helps to improve the speed of finding points, but also helps in physical planning and distribution.
In the wild, they run at the same pace, but due to changes in the terrain, the difference in step length (distance) is greater. If you haven't measured your own step size, refer to the following routine jog data.
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