TRAIL RACING 101 越野跑点点通
好久没练手了……
原文在此
Trail races are scenic and invigorating and different. Which makes them appealing, but also a bit intimidating. Fear not. Here's everything you need to know.
越野赛是一道风景、它振奋人心又那么不同。它充满诱惑，又令人畏惧。莫怕，且看此文。
By Martin Dugard
Some researchers believe that each of us has an instinctive need called biophilia -- a longing to be one with nature. Biophilia is why sitting on a park bench for 15 minutes can produce such contentment and stress release. It's what makes us look out the window wistfully when stuck inside on a sunny day.
研究表明，每个人内心都潜藏着原始的野性本能，每个人都有回归自然的渴望。这本能，让你在公园闲坐15分钟就能感到放松；这渴望，让你看到窗外明媚的阳光就会心情舒畅。
And it's the only possible explanation for golf's enormous success.、
（怪不得有那么多人爱打高尔夫球呢。）
Biophilia is also a major reason why trail running has become so popular. Bounding along a woodsy trail induces calmness while improving leg strength, coordination and body awareness.
正式这对原始本能的渴望，越野跑越来越有人气了。沿着林中小道奔跑，强壮腿部力量，锻炼身体的协调的同时回归内心的平静。
Maybe that's why trail-race participation numbers are way up. Once synonymous with "fringe" running and high-altitude events, trail races now tend to be shorter -- 5-Ks, 5-milers, sometimes 10-milers -- and more accessible. The degree of difficulty has decreased, too, with many courses now looping through urban parks and along gentle nature trails. Aid stations are commonplace, and women are just as likely to compete in these events as men.
这也许就是越来越多的人开始参与越野跑的原因。曾经，越野跑意味着高水平高难度的运动，如今则越来越平民化，也设置了较短距离的比赛项目。有5公里、5英里，直到10英里以及更长距离多种选择，难度也有降低，有些线路为在城市森林公园的环形赛道。补给站的设置也比较充足了，女选手也越来越多地参与到这项赛事中。（赞...）
That said, trail races haven't become so easy that you don't need to train for them. Trail running requires more total-body fitness and a better sense of running technique than running on the roads. Trail tactics are vital, too, as is knowledge of the terrain you're likely to encounter. Here's everything you need to know:
相对于公路赛跑，越野跑更考验身体的综合素质，并需要更多的跑步技巧。越野比赛的比赛计划有很多种，越野跑的战术也是至关重要的，你需要掌握许多关于路况的知识来应付可能发生的状况。下面将逐一介绍。
Practice Makes Perfect
业精于勤
This much is true: If you want your inaugural trail race to feel natural (flowing over hill and dale) instead of calamitous (bouncing off trees and tripping over exposed roots), you must train on trails. Three months before your first race -- after buying a good pair of trail shoes -- try to spend two training sessions per week running off-road.
这是真理：如果你希望舒舒服服地完赛，而不是跑完像受了灾一样（想象一下在一身污泥在山里各种被树坑绊倒……），就要在野外进行实地训练。在赛前三个月就要着手开始训练——记得买好合适的越野跑鞋，每周尽量安排两次野外训练。
If you've never been a trail runner, you'll notice some differences immediately. A trail surface is never perfectly smooth, so you can't run with a perfect stride. A trail invariably undulates, which makes it harder to find a running rhythm. A trail has low branches and overgrown bushes, which means constant ducking and dodging.
对于一个越野跑的新手，在最初开始的时候有几点不同要格外注意。越野道路不是平坦的，因此跑起来迈开步子也不会像路跑时那样稳定。越野跑的途中总会遇到各种不同的情况，所以很难以稳定的节奏前进。越野线路的途中会布满树丛灌木丛，需要不断躲避。
At first, these differences can make trail running seem exhausting. There's much more lateral movement (as opposed to linear), which requires greater use of peripheral muscles around the ankles and hips and in the quadriceps and glutes. While you may feel tired after only a few minutes of trail running, time and practice will improve your stamina.
刚开始的时候，这些不同的体验会给选手带来新鲜的兴奋感。然而，后面的路还长着呢，除了向前跑还要不断左右移动，这对脚踝、股四头肌、臀大肌等部位的力量要求很高。起跑几分钟之后就可能感到累了。不过，经过这些锻炼，你的耐力就会因此增长。
Among other things, you'll be learning where to place your feet to avoid a fall, how to take turns more efficiently, which plants to dodge and which to brush harmlessly past. It's running in a more primal fashion than many of us are used to.
慢慢的，你就会知道如何选择落脚点，怎样保持平衡，如何高效转弯，什么样的野花碰不得，什么样的碰得……跑得比之前越来越贴近原始的本能了，不是么？
The Long and Short of It
长短兼顾
Trail races are equal parts strength and speed. So as you build up to the big race, incorporate longer, slower runs as well as shorter, faster runs into your program.
越野跑要求速度和力量的平衡。为准备这种艰苦比赛，长距离慢速训练和短距离快速训练都需要。
Long run: Develop endurance and leg strength by shifting your weekly long run from roads to trails. To prepare for any race shorter than a 10-K, plan a long run that lasts around 60 minutes. For a 10-K or longer, work up to 90 minutes or more. Don't feel discouraged if you're running slower than you do on the roads; that's just the nature of trails.
长距离训练：每周按计划增加长距离训练（包括公路和越野）的里程，可以增加耐力以及腿部力量。准备10公里以下距离的比赛，可以进行60分钟左右的长距离跑练习。准备10公里或更长距离的比赛，则进行90分钟或更久的长距离跑练习。练习的时候如果速度比在公路上的状态慢也不要担心，这就是越野跑。
Speedwork: A good trail racer possesses two forms of speed: leg speed and trail speed. Alternate the following two types of speed-training sessions every week as you prepare for your trail race:
速度训练：优秀的越野选手练习速度的方式有两种：“普通速度训练”和“越野速度训练”。准备越野比赛的时候，隔周交替进行两种练习。
1. "Leg speed" is that flat-out turnover of your legs, and it's best developed on the track, not the trail. You'll increase stride efficiency, sense of pace and anaerobic threshold by doing a weekly set of 6 to 8 x 400 meters or 3 to 4 x 800 meters at slightly faster than race pace. If the track just isn't your bag, try doing some hill work. Start with 4 to 6 repeats of a 200- to 400-meter hill, eventually working up to 8 or 10.
“普通速度训练” 能高效刺激腿部肌肉，最好在场地而非野外道路进行该项练习。训练时要高效提速，找到混氧配速的感觉。每次训练安排6到8组400米或3到4组800米，配速较比赛配速稍快。如果操场不是你的菜，那么山地训练也不错。开始阶段每次进行4-6组200-400米的山地往返跑，之后逐步增加到8-10组。
2. "Trail speed" is the ability to run at race pace over varying terrain. This is best accomplished with a 30- to 45-minute fartlek run on a trail that's not too rugged. (The term fartlek, or "speed play," was coined by the Swedes to describe speedwork on trails.)
“越野速度训练” 增强在野外不同地形情况下保持比赛配速的能力。 在不是特别崎岖的越野线路跑个30-45分钟的“法特兰克”是个不错的选择。（“法特兰克”跑，也叫“速度游戏”，由瑞典人创造的越野速度训练法。）
Make it fun. Sprint from tree to tree. Run fast up a hill and jog the backside, or vice versa. There are no rules to fartlek workouts, only that one must push hard playfully. You'll work hard, but it won't feel like it. And you'll learn a lot about trail running in the process.
关键是要找到越野跑的乐趣。从一颗树跑到下一颗，快速冲上山坡然后慢慢跑下来，或者颠倒顺序。法特兰克跑法的规则就是没有规则，只要跑得开心。你在不知不觉中就完成了一次艰苦的训练，同时会收获很多关于越野跑的心得。
Cross-Training
交叉训练
Developing your quads and glutes through weight training and cycling (either on a stationary bike or mountain bike) will give you more power when running uphill and more strength late in the race. Also, you'll strengthen the ligaments and muscles around your knee, protecting it from torque-related injuries or sprains.
用力量训练和自行车来锻炼股四头肌和臀大肌是个不错的交叉训练，可以你增强上山所需要的力量。同时，增强膝盖周围的韧带和肌肉强度，可以防止受伤。
Weights: Doing sets of squats, hamstring curls, quadriceps extensions and calf raises will help you the most. If your gym has a Butt Blaster machine, try it out. I've found that it perfectly imitates the leg movement of uphill running by isolating the glutes and upper leg muscles.
力量训练：做深蹲，俯卧弯腿，拉伸股四头肌，高抬小腿这些项目益处最大。如果你所在的健身房有“臀部撕裂者”这个机器，不妨尝试一下。它能完美模拟爬山时腿部的发力的样子。
Cycling: Mimic the running motion by standing up in the saddle when climbing hills. Mountain biking is also a great way to scout out new trails, as you're able to stay out longer with less effort.
自行车：站在脚蹬上骑车可以模拟爬山的感觉。山地车是个绝佳的野外探路工具，既省力又能跑很远。
Tactics and Techniques
战略战术
As you train, think about staying light on your feet. Run as if on eggshells. Also, resist the tendency to favor one leg over the other. A lot of runners start using one leg as the "plant" leg to land heavily on and the other as the "drive" or "push-off" leg. Each leg should do these actions interchangeably. Some other tactics to remember:
训练时，设想你身轻如燕落脚如鸿，如同在蛋壳上奔跑一样。同时，要避免某条腿受力过多，要均匀受力，不要像某些选手那样，某条腿专门用来“落地”，另一条腿专门发力爬升。另外，还有几点要注意的：
Downhills: Run on the balls of your feet, not on your heels. This means less pounding, more speed and greater control.
下山：用前脚掌，别用脚后跟着地。要落地轻快，这需要更快的速度和控制力。
Uphills: Shorten your stride, and keep your head up and chest forward. Run relaxed and try to find a rhythm that will take you up and over each hill with relative ease.
爬升：缩小步幅，抬头挺胸。放松，试着找到轻松上山的节奏。
Corners: To a greater extent than on the roads, trails offer the chance to round a corner and "hide." Practice bursts of speed when turning corners. Competitors won't see you accelerate, and will experience a mental letdown when they see you've "gapped" them. Include this maneuver as a regular part of your fartlek workout.
转弯：相比公路赛跑，越野跑最大的特点和不同就是有很多弯道，不乏一些小技巧。转弯时可以突然加速，这时对手看不到你加速，等他们感到你的存在时，你已经在弯道后超越了。平时进行法特兰克跑的时候多练练这个。
Streams: It's possible to cross a stream while barely wetting your feet. All you have to do is high-step across as quickly as possible, allowing your feet to touch down only for a fraction of a second. Try it. And don't be afraid to run right through a stream. Too many competitors lose time by halting at the edge of a stream midrace.
河流：过河的时候可以最大限度地不把脚弄湿，通过的时候保持快速高步频，让脚着地的时间只有几分之一秒。尝试一下，不要害怕跑过河流。很多选手在河边犹豫浪费了大量时间。
A Trails Primer
说说地形
Every type of trail offers unique challenges. Here are some of the more common trail surfaces, with tips on navigating them:
不同的越野线路都能带来不同的挑战。这里介绍几种常见的，以及应对方法：
Sand. Sand is never easy to run on, especially when the weather's been hot and dry and the sand is loose. An experienced trail runner often flits down a sandy trail (as opposed to running in a straight line), always searching for the firmest footing. Typically you'll find the hardest-packed sand -- and the fastest line -- on the very edge of the trail.
沙地。在沙地上跑起来很困难，如果天气很热很干，沙子又很松软，就更困难了。有经验的选手在沙地上会不停寻找舒适的线路（不同于无脑沿直线行进），一般选择坚固结块的沙子组成的线路比较好。
Mud. For all-around annoyance, nothing beats running down a muddy trail. It's dirty, there's a greater chance of slipping, and mud tends to stick to your shoes, making them heavy. So look closely -- and react. Shiny mud is invariably wet and liable to suck you in. Mud with a dull appearance is usually firmer and faster to run on.
泥地。这种地形总是很烦人，没有什么事比在泥地里跑步更痛苦的了。跑过泥地会感觉很脏，很容易滑倒，并且泥巴会沾满鞋子，让双脚变得沉重不堪。这时需要仔细观察，闪亮的泥巴一般都很湿，容易沾到身上，而看起来没什么光泽的泥巴相对坚固一些，跑起来比较容易。
Rocky terrain. Step lively here, using a higher leg lift to avoid tripping. Concentrate hard and choose footing carefully to keep from twisting your ankle.
乱石岗。迈步要小心，脚抬高避免绊倒。集中精神，仔细观察落脚点，否则很容易扭伤脚踝。
Forest paths. Deceptively beautiful, forest paths are often covered with leaves that hide tripping hazards such as rocks, roots and holes. Wooded areas also tend to retain moisture, so trails can be slick. As with rocky paths, pay close attention to foot placement.
林中小径。看起来很美，实际上林中小径常常被落叶覆盖，绊人摔倒的石头树根和地洞就隐藏在下面。林区往往湿度较高，道路比较湿滑，像在乱石地面上一样集中精力小心挑选落脚点。
What to Expect on Race Day
比赛日
A trail race can be quite different from a road race. Some words of wisdom regarding race day:
越野赛和公路赛有很大不同，下面是几点建议
First of all, wear those trail shoes. They're light enough for racing, but offer the lateral support you need to keep your feet and ankles more stable. Also, a trail shoe has a heavier tread pattern than a road shoe, and offers a toe "bumper" to protect you from bruising.
首先，记得穿越野跑鞋。好的越野鞋很轻便，同时能提供良好的支撑作用以保护足部，脚踝的关节。同时，越野跑鞋的鞋底花纹较公路跑鞋厚重，能够提供更好的防滑作用。
Start slowly. In essence, a trail race is a whole bunch of people trying to squeeze onto a skinny trail. Which may make you want to start out fast to beat the crowds. Don't. This will only send you into oxygen debt and sap the energy you'll need later in the race -- when everyone else is tiring.
其次，起跑要慢。一般来说，越野跑比赛就是把许多人放到一条狭窄的小道上去争个你死我活，总有人想要在一开始抢占先机。不要这么做，这会让你过早产生缺氧的症状并且过快消耗后半程所需的能量。
Stay loose. As the race progresses, you'll find a rhythm. Imagine yourself as nimble and light-footed as
Fred Astaire. In this relaxed state, you'll be less likely to fall and more apt to maintain speed.
再次，保持放松的感觉。随着比赛的进行，你会找到一个放松的节奏，设想自己是那灵活轻盈的 Fred Astaire。保持这种放松的节奏，就能稳定速度并且不会透支体力。
Above all, have fun. Trail racing is the most natural form of racing. Indeed, we feel like children as we run through the forest. It's playtime, and we're called to it.
最重要的，玩得开心。越野跑是最贴近自然的比赛，我们在森林里奔跑，就像一群愉快玩耍的小孩子。
原文在此
Trail races are scenic and invigorating and different. Which makes them appealing, but also a bit intimidating. Fear not. Here's everything you need to know.
越野赛是一道风景、它振奋人心又那么不同。它充满诱惑，又令人畏惧。莫怕，且看此文。
By Martin Dugard
 |
Some researchers believe that each of us has an instinctive need called biophilia -- a longing to be one with nature. Biophilia is why sitting on a park bench for 15 minutes can produce such contentment and stress release. It's what makes us look out the window wistfully when stuck inside on a sunny day.
研究表明，每个人内心都潜藏着原始的野性本能，每个人都有回归自然的渴望。这本能，让你在公园闲坐15分钟就能感到放松；这渴望，让你看到窗外明媚的阳光就会心情舒畅。
And it's the only possible explanation for golf's enormous success.、
（怪不得有那么多人爱打高尔夫球呢。）
Biophilia is also a major reason why trail running has become so popular. Bounding along a woodsy trail induces calmness while improving leg strength, coordination and body awareness.
正式这对原始本能的渴望，越野跑越来越有人气了。沿着林中小道奔跑，强壮腿部力量，锻炼身体的协调的同时回归内心的平静。
Maybe that's why trail-race participation numbers are way up. Once synonymous with "fringe" running and high-altitude events, trail races now tend to be shorter -- 5-Ks, 5-milers, sometimes 10-milers -- and more accessible. The degree of difficulty has decreased, too, with many courses now looping through urban parks and along gentle nature trails. Aid stations are commonplace, and women are just as likely to compete in these events as men.
这也许就是越来越多的人开始参与越野跑的原因。曾经，越野跑意味着高水平高难度的运动，如今则越来越平民化，也设置了较短距离的比赛项目。有5公里、5英里，直到10英里以及更长距离多种选择，难度也有降低，有些线路为在城市森林公园的环形赛道。补给站的设置也比较充足了，女选手也越来越多地参与到这项赛事中。（赞...）
That said, trail races haven't become so easy that you don't need to train for them. Trail running requires more total-body fitness and a better sense of running technique than running on the roads. Trail tactics are vital, too, as is knowledge of the terrain you're likely to encounter. Here's everything you need to know:
相对于公路赛跑，越野跑更考验身体的综合素质，并需要更多的跑步技巧。越野比赛的比赛计划有很多种，越野跑的战术也是至关重要的，你需要掌握许多关于路况的知识来应付可能发生的状况。下面将逐一介绍。
Practice Makes Perfect
业精于勤
This much is true: If you want your inaugural trail race to feel natural (flowing over hill and dale) instead of calamitous (bouncing off trees and tripping over exposed roots), you must train on trails. Three months before your first race -- after buying a good pair of trail shoes -- try to spend two training sessions per week running off-road.
这是真理：如果你希望舒舒服服地完赛，而不是跑完像受了灾一样（想象一下在一身污泥在山里各种被树坑绊倒……），就要在野外进行实地训练。在赛前三个月就要着手开始训练——记得买好合适的越野跑鞋，每周尽量安排两次野外训练。
If you've never been a trail runner, you'll notice some differences immediately. A trail surface is never perfectly smooth, so you can't run with a perfect stride. A trail invariably undulates, which makes it harder to find a running rhythm. A trail has low branches and overgrown bushes, which means constant ducking and dodging.
对于一个越野跑的新手，在最初开始的时候有几点不同要格外注意。越野道路不是平坦的，因此跑起来迈开步子也不会像路跑时那样稳定。越野跑的途中总会遇到各种不同的情况，所以很难以稳定的节奏前进。越野线路的途中会布满树丛灌木丛，需要不断躲避。
At first, these differences can make trail running seem exhausting. There's much more lateral movement (as opposed to linear), which requires greater use of peripheral muscles around the ankles and hips and in the quadriceps and glutes. While you may feel tired after only a few minutes of trail running, time and practice will improve your stamina.
刚开始的时候，这些不同的体验会给选手带来新鲜的兴奋感。然而，后面的路还长着呢，除了向前跑还要不断左右移动，这对脚踝、股四头肌、臀大肌等部位的力量要求很高。起跑几分钟之后就可能感到累了。不过，经过这些锻炼，你的耐力就会因此增长。
Among other things, you'll be learning where to place your feet to avoid a fall, how to take turns more efficiently, which plants to dodge and which to brush harmlessly past. It's running in a more primal fashion than many of us are used to.
慢慢的，你就会知道如何选择落脚点，怎样保持平衡，如何高效转弯，什么样的野花碰不得，什么样的碰得……跑得比之前越来越贴近原始的本能了，不是么？
The Long and Short of It
长短兼顾
Trail races are equal parts strength and speed. So as you build up to the big race, incorporate longer, slower runs as well as shorter, faster runs into your program.
越野跑要求速度和力量的平衡。为准备这种艰苦比赛，长距离慢速训练和短距离快速训练都需要。
Long run: Develop endurance and leg strength by shifting your weekly long run from roads to trails. To prepare for any race shorter than a 10-K, plan a long run that lasts around 60 minutes. For a 10-K or longer, work up to 90 minutes or more. Don't feel discouraged if you're running slower than you do on the roads; that's just the nature of trails.
长距离训练：每周按计划增加长距离训练（包括公路和越野）的里程，可以增加耐力以及腿部力量。准备10公里以下距离的比赛，可以进行60分钟左右的长距离跑练习。准备10公里或更长距离的比赛，则进行90分钟或更久的长距离跑练习。练习的时候如果速度比在公路上的状态慢也不要担心，这就是越野跑。
Speedwork: A good trail racer possesses two forms of speed: leg speed and trail speed. Alternate the following two types of speed-training sessions every week as you prepare for your trail race:
速度训练：优秀的越野选手练习速度的方式有两种：“普通速度训练”和“越野速度训练”。准备越野比赛的时候，隔周交替进行两种练习。
1. "Leg speed" is that flat-out turnover of your legs, and it's best developed on the track, not the trail. You'll increase stride efficiency, sense of pace and anaerobic threshold by doing a weekly set of 6 to 8 x 400 meters or 3 to 4 x 800 meters at slightly faster than race pace. If the track just isn't your bag, try doing some hill work. Start with 4 to 6 repeats of a 200- to 400-meter hill, eventually working up to 8 or 10.
“普通速度训练” 能高效刺激腿部肌肉，最好在场地而非野外道路进行该项练习。训练时要高效提速，找到混氧配速的感觉。每次训练安排6到8组400米或3到4组800米，配速较比赛配速稍快。如果操场不是你的菜，那么山地训练也不错。开始阶段每次进行4-6组200-400米的山地往返跑，之后逐步增加到8-10组。
2. "Trail speed" is the ability to run at race pace over varying terrain. This is best accomplished with a 30- to 45-minute fartlek run on a trail that's not too rugged. (The term fartlek, or "speed play," was coined by the Swedes to describe speedwork on trails.)
“越野速度训练” 增强在野外不同地形情况下保持比赛配速的能力。 在不是特别崎岖的越野线路跑个30-45分钟的“法特兰克”是个不错的选择。（“法特兰克”跑，也叫“速度游戏”，由瑞典人创造的越野速度训练法。）
Make it fun. Sprint from tree to tree. Run fast up a hill and jog the backside, or vice versa. There are no rules to fartlek workouts, only that one must push hard playfully. You'll work hard, but it won't feel like it. And you'll learn a lot about trail running in the process.
关键是要找到越野跑的乐趣。从一颗树跑到下一颗，快速冲上山坡然后慢慢跑下来，或者颠倒顺序。法特兰克跑法的规则就是没有规则，只要跑得开心。你在不知不觉中就完成了一次艰苦的训练，同时会收获很多关于越野跑的心得。
Cross-Training
交叉训练
Developing your quads and glutes through weight training and cycling (either on a stationary bike or mountain bike) will give you more power when running uphill and more strength late in the race. Also, you'll strengthen the ligaments and muscles around your knee, protecting it from torque-related injuries or sprains.
用力量训练和自行车来锻炼股四头肌和臀大肌是个不错的交叉训练，可以你增强上山所需要的力量。同时，增强膝盖周围的韧带和肌肉强度，可以防止受伤。
Weights: Doing sets of squats, hamstring curls, quadriceps extensions and calf raises will help you the most. If your gym has a Butt Blaster machine, try it out. I've found that it perfectly imitates the leg movement of uphill running by isolating the glutes and upper leg muscles.
力量训练：做深蹲，俯卧弯腿，拉伸股四头肌，高抬小腿这些项目益处最大。如果你所在的健身房有“臀部撕裂者”这个机器，不妨尝试一下。它能完美模拟爬山时腿部的发力的样子。
Cycling: Mimic the running motion by standing up in the saddle when climbing hills. Mountain biking is also a great way to scout out new trails, as you're able to stay out longer with less effort.
自行车：站在脚蹬上骑车可以模拟爬山的感觉。山地车是个绝佳的野外探路工具，既省力又能跑很远。
Tactics and Techniques
战略战术
As you train, think about staying light on your feet. Run as if on eggshells. Also, resist the tendency to favor one leg over the other. A lot of runners start using one leg as the "plant" leg to land heavily on and the other as the "drive" or "push-off" leg. Each leg should do these actions interchangeably. Some other tactics to remember:
训练时，设想你身轻如燕落脚如鸿，如同在蛋壳上奔跑一样。同时，要避免某条腿受力过多，要均匀受力，不要像某些选手那样，某条腿专门用来“落地”，另一条腿专门发力爬升。另外，还有几点要注意的：
Downhills: Run on the balls of your feet, not on your heels. This means less pounding, more speed and greater control.
下山：用前脚掌，别用脚后跟着地。要落地轻快，这需要更快的速度和控制力。
Uphills: Shorten your stride, and keep your head up and chest forward. Run relaxed and try to find a rhythm that will take you up and over each hill with relative ease.
爬升：缩小步幅，抬头挺胸。放松，试着找到轻松上山的节奏。
Corners: To a greater extent than on the roads, trails offer the chance to round a corner and "hide." Practice bursts of speed when turning corners. Competitors won't see you accelerate, and will experience a mental letdown when they see you've "gapped" them. Include this maneuver as a regular part of your fartlek workout.
转弯：相比公路赛跑，越野跑最大的特点和不同就是有很多弯道，不乏一些小技巧。转弯时可以突然加速，这时对手看不到你加速，等他们感到你的存在时，你已经在弯道后超越了。平时进行法特兰克跑的时候多练练这个。
Streams: It's possible to cross a stream while barely wetting your feet. All you have to do is high-step across as quickly as possible, allowing your feet to touch down only for a fraction of a second. Try it. And don't be afraid to run right through a stream. Too many competitors lose time by halting at the edge of a stream midrace.
河流：过河的时候可以最大限度地不把脚弄湿，通过的时候保持快速高步频，让脚着地的时间只有几分之一秒。尝试一下，不要害怕跑过河流。很多选手在河边犹豫浪费了大量时间。
A Trails Primer
说说地形
Every type of trail offers unique challenges. Here are some of the more common trail surfaces, with tips on navigating them:
不同的越野线路都能带来不同的挑战。这里介绍几种常见的，以及应对方法：
Sand. Sand is never easy to run on, especially when the weather's been hot and dry and the sand is loose. An experienced trail runner often flits down a sandy trail (as opposed to running in a straight line), always searching for the firmest footing. Typically you'll find the hardest-packed sand -- and the fastest line -- on the very edge of the trail.
沙地。在沙地上跑起来很困难，如果天气很热很干，沙子又很松软，就更困难了。有经验的选手在沙地上会不停寻找舒适的线路（不同于无脑沿直线行进），一般选择坚固结块的沙子组成的线路比较好。
Mud. For all-around annoyance, nothing beats running down a muddy trail. It's dirty, there's a greater chance of slipping, and mud tends to stick to your shoes, making them heavy. So look closely -- and react. Shiny mud is invariably wet and liable to suck you in. Mud with a dull appearance is usually firmer and faster to run on.
泥地。这种地形总是很烦人，没有什么事比在泥地里跑步更痛苦的了。跑过泥地会感觉很脏，很容易滑倒，并且泥巴会沾满鞋子，让双脚变得沉重不堪。这时需要仔细观察，闪亮的泥巴一般都很湿，容易沾到身上，而看起来没什么光泽的泥巴相对坚固一些，跑起来比较容易。
Rocky terrain. Step lively here, using a higher leg lift to avoid tripping. Concentrate hard and choose footing carefully to keep from twisting your ankle.
乱石岗。迈步要小心，脚抬高避免绊倒。集中精神，仔细观察落脚点，否则很容易扭伤脚踝。
Forest paths. Deceptively beautiful, forest paths are often covered with leaves that hide tripping hazards such as rocks, roots and holes. Wooded areas also tend to retain moisture, so trails can be slick. As with rocky paths, pay close attention to foot placement.
林中小径。看起来很美，实际上林中小径常常被落叶覆盖，绊人摔倒的石头树根和地洞就隐藏在下面。林区往往湿度较高，道路比较湿滑，像在乱石地面上一样集中精力小心挑选落脚点。
What to Expect on Race Day
比赛日
A trail race can be quite different from a road race. Some words of wisdom regarding race day:
越野赛和公路赛有很大不同，下面是几点建议
First of all, wear those trail shoes. They're light enough for racing, but offer the lateral support you need to keep your feet and ankles more stable. Also, a trail shoe has a heavier tread pattern than a road shoe, and offers a toe "bumper" to protect you from bruising.
首先，记得穿越野跑鞋。好的越野鞋很轻便，同时能提供良好的支撑作用以保护足部，脚踝的关节。同时，越野跑鞋的鞋底花纹较公路跑鞋厚重，能够提供更好的防滑作用。
Start slowly. In essence, a trail race is a whole bunch of people trying to squeeze onto a skinny trail. Which may make you want to start out fast to beat the crowds. Don't. This will only send you into oxygen debt and sap the energy you'll need later in the race -- when everyone else is tiring.
其次，起跑要慢。一般来说，越野跑比赛就是把许多人放到一条狭窄的小道上去争个你死我活，总有人想要在一开始抢占先机。不要这么做，这会让你过早产生缺氧的症状并且过快消耗后半程所需的能量。
Stay loose. As the race progresses, you'll find a rhythm. Imagine yourself as nimble and light-footed as
Fred Astaire. In this relaxed state, you'll be less likely to fall and more apt to maintain speed.
再次，保持放松的感觉。随着比赛的进行，你会找到一个放松的节奏，设想自己是那灵活轻盈的 Fred Astaire。保持这种放松的节奏，就能稳定速度并且不会透支体力。
Above all, have fun. Trail racing is the most natural form of racing. Indeed, we feel like children as we run through the forest. It's playtime, and we're called to it.
最重要的，玩得开心。越野跑是最贴近自然的比赛，我们在森林里奔跑，就像一群愉快玩耍的小孩子。
