Читать книгу Trail and Fell Running in the Lake District. 40 runs in the National Park including classic routes онлайн

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When running uphill, try to adjust the amount you raise your feet with each step to avoid wasted energy. Your shoes should skim just above the surface of the rocks in order to reduce impact and over-lifting. Where there’s a lot of height gain and your calf muscles are hurting, try running more flat-footed for a while; this moves the stress from the lower leg to the quadriceps and gluteus muscle groups. Once the lactic or cramp has left your lower leg, you can run on your forefoot again.

Look carefully at the profile of the route you plan to run. Try and project where you can recuperate, and where you might need to adjust your technique. Knowing what’s coming next enables you to manage your energy output better when running uphill.

Be aware that on longer mountain runs it may be more efficient and safer to walk on some steeper sections than it is to run. While you might never dream of doing this on a half-marathon or a fell race, it’s sensible and often necessary on steeper sections of the Lake District fells. Even the winners of some races walk some sections.