Author: Jason Koop is a super horse trainer. His book "Super Horse Training" details many effective long-distance trail running training methods.
Cross-country running is getting more and more fire, more and more games need to draw lots or points to participate. The world of hyper horses is changing. Everyone began to attach importance to training and realized that if they are properly trained, success is in sight.
After a lot of runners finished the marathon, they started looking for the next target and 100 kilometers of trail running. However, in the process of preparing for the competition, there are still many misunderstandings and mistakes in the training methods of everyone. They are more concerned with running rather than focusing on training. They did not train for the unique requirements of a special event. The correct training method can not only solve these problems, but also help runners successfully finish 100 kilometers.
Want to run 100 kilometers off-road, the following four training mistakes should be avoided.
1 Single experience
Share my personal long-distance endurance experience here. I have played many games of 100km and 100 miles, including the hardest games in the world. Among them, there are hardships and joys. Some of those who should finish the race have retired from the competition. Some may retire, but I have successfully finished the game. I trained speed, climb, endurance, and all other aspects, so I made great progress in the game. So when I was coaching athletes I borrowed some of my experience.
In the research report, the number of research objects is generally N. The better the research is done, the larger the value of this N is. In fact, I also realized that my N is my own. A coach should consider his own experience, but if he only relies on such experience and thinks that he is N, that is an outright mistake. In fact, such mistakes are constantly repeated. I have seen many such examples. Many athletes rely too much on personal coaching experience, but the results have not been improved. One of the habits of coaches is to constantly apply their personal experience to athletes. Those runners who train themselves tend to add too many of their own biases during the training process. Others refer to the practices of some people around them and think that their experience is also useful to them.
2 too much attention to running
The 100 km and 100 mile tracks are long and sometimes it takes a day or even two days to finish. Some runners will think that if I train more, I sure will also run better. Therefore, they sacrificed their training intensity and replaced it with running capacity.
They insist on training with low speed and low heart rate, but this type of training brings limited return to runners on long-distance cross-country, and the balance point of diminishing returns is quickly reached. In other words, you run a lot, but you are getting less and less.
3 Insufficient intensity
Runners participating in the 100km race often have this idea: "I don't run fast in the game, so I don't need to run fast during training." This idea is not entirely wrong. It's not that you must run fast, but you need to focus on different levels of training. Regardless of your training experience and goals, you must do a good job of psychological construction and focus on strength training.
However, even if the runners pay attention to the strength in training, I still find that they are still very fragmented in this area. They may perform intensity training on weekdays, such as practicing speed on Tuesdays and rhythm running on Thursdays, but not once is sufficient. It is stronger than nothing, but focusing on strength training and implementing it in a few weeks is an optimal training method.
4 Lack of relevance
It is undeniable that 100 kilometers of cross-country races, in addition to long distances, have low strength. You can train on specific parts. Is climbing large? Is the temperature high? Is the ambulance station far? How is the terrain? These are all parts that require targeted training. It sounds simple, but many runners, even the top athletes, make such mistakes. There was no specific training on the terrain of the game before an important match.
The degree of targeted training is related to whether you can easily deal with all situations on the day of competition, including strength, duration, environmental conditions, and the difficulties and problems you may encounter.
100 kilometers off-road is not far away, to understand these four training errors, your next 100 kilometers cross-country race will be easier to finish, get good results!
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