Endurance Running Training Cross-country Sports Injury and Prevention: Prevention of Injuries

Off-road sports have a certain risk of sports injuries due to complex venues and changing routes. Comprehensive prevention should be carried out according to the characteristics of the project. The main means of prevention include pre-exercise warm-up, rehydration, sun protection, and reasonable clothing; during exercise, it mainly pays attention to different methods of running and protection for different terrain conditions, self-protection running in the woods, rehydration in sports, etc.; after exercise Prevention should be strengthened by relaxing exercise, nutrition and rest, and preventing infection. Through the prevention of sports injuries in off-road sports will help to improve cross-country sports training results and competition results, thus promoting the popularity and development of the sport.

Cross-country sports injury prevention

Athletes should usually strengthen their training to maintain good physical fitness. Many injuries occur when the body is fatigued. Therefore, it is very important to maintain physical fitness to prevent injuries.

Before the exercise, a full warm-up should be performed, especially including a lot of stretching exercises.

2 hours before exercise can start rehydration, so that the body has a good hydration state before exercise to prevent dehydration.

Joint guards can be worn at the ankle and knee joints to increase fixation and support joints and prevent injury.

Wear long-sleeved trousers to prevent skin damage.

Wear suitable shoes and cotton socks. The choice of shoes should be comfortable and flexible, and do not wear new shoes to participate in the competition.

Apply SPF 30 sunscreen to your body to prevent sunburn.

Off-road sports injury prevention

Look carefully at the map to pick the best route for your fitness and skills. In roads with dense trees and complex terrain, even if you run on the road, the distance may increase. However, if there are roads, you should run on the road rather than cross-country. Due to the complex terrain, it is easy to lose the direction during the running, which will not only delay the time but also cause harm to the body. However, if the terrain between the two points is flat and there are not many trees, the best route should be direct cross-country to save energy and time. For steep hills, large ponds, or difficult climbs, the entire terrain should be analyzed to avoid these unacceptable sections and to prepare for bypass in advance to avoid injury.

Running and jumping in science: Off-road sports are running or jumping most of the time, and running and jumping scientifically is beneficial to the prevention of sports injuries. Cross-country race is the same as other long-distance running events. It is necessary to maintain a certain running speed and have the ability to accelerate. Therefore, during the running process, we must pay attention to the coordination and cooperation of various parts of the body's movements and rationally distribute physical strength according to the selected route. The running speed should not be too fast.

Run in the wood. Protect: Run in the wood to be careful not to be scratched by branches, leaves, or vines. Pay special attention to protecting your eyes. Protect your face with one or both hands at any time.

Regular rehydration, a small amount of multiple times: 150-200ml sports drinks should be added every 15~20min. Do not give up rehydration in order to save time. Supplementing proper sugars and electrolytes with sports drinks is beneficial for longer-lasting exercise.

Immediately after injury, stop exercising and call for help. Injury running can only aggravate the injuries and should be dealt with promptly after injury and on the spot. All soft tissue injuries should be immediately braked, localized and elevated limbs. If possible, use streams for cold compresses. Bring a whistle for help with you. Normally the whistling whistling sounds are six consecutive tones, one for every one second, and then they wait for a response. If there is no response, repeat the whistle for help. Being rescued in time and getting medical treatment is a guarantee of good prognosis.

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