4 steps to your first treylovomu the race

Trail running - a picturesque setting and unusual landscape while working on endurance. The competition takes place in the woods and on the mountain paths of the hot support of fans, the winners - one of the strongest athletes in the world. Want to try it? Here are four steps to help you become treylrannerom.

1. Select race

On Web sites of the run, in magazines, clubs and just a search engine, you can find the closest races in treylovye Russia, Europe, Asia.

To select a suitable option, consider the following aspects:

• Evaluate your physical fitness. You are able to reach the finish line?
• Assess your technical knowledge. If the race is held at night, on rough terrain or in the mountains, you need to be able to navigate in such conditions.
• Make a training plan.

We are mentally prepared for the fact that in hilly terrain you run slowly. If the road running or treadmill for you a priority, consider training to treylovomu the race at the end of the season.

2. Set a goal

Once you have decided on race, set a goal, such as:

• not to go the distance;
• beat a personal record;
• get a place.

Realistic about what they are capable, whether you have enough physical fitness and time to exercise.

3. Plan details

It is important to know in advance the route features:

• height difference;
• surface type;
• marking distance.

Typically, information about this is on the official website of the race. If it is not found, the organizers ask a question or view directly benefited from last year's competition.

Make a list of important factors:

• What do you already know and what they need to learn?
• What are your weaknesses? For example, if you can run up the mountain for a long time?
• whether you are able to run on narrow paths, rocky terrain, grass or ground cover, up the hill and down the hill?

Running on natural terrain It requires special skills and better value - it should be taken into account.

4. Plan your training

Once identified, you should work on, you can make a plan of preparation for the race treylovomu. If you are somewhat unsure, ask a more experienced runners and coaches for advice, read the racing forums and articles. In any case it will be helpful to hear someone else's opinion, to increase your chance of success.

Remember the two key things:

• Do not grab for it all at once. Select two items from the list of pumping physical and technical skills, you want to work most intensively.
• Work on something at one particular exercise, but do not forget about all the other aspects.

For example, you choose the length of the race. Your main task will be physical the development of endurance. As part of this should be included in the training plan run with an increased rate, in order not to give up ahead of time at the event. And in order to get used to running on rough terrain, it is necessary to conduct several training sessions on the cover, is close to what will be in the race.

If the training plan will require you too much sacrifice, you are unlikely to reach the end. Better to put adequate goal from the outset.