关注越野跑撩骚号：享跑（ ID：mengxiangpao）
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如何做一个资深有内涵的越野跑渣！
原创作者：Gretchen Brugman
来源：http://www.irunfar.com
这几我经常对其他人讲：“于我来讲，（对于越野跑来说）长距离徒步的背景和经验比我后来花费十多年努力的跑步训练（场地或越野）更加有效。
然而，最近我也从多方面认识到这个想法是正确的。超级越野跑与背包徒步是有共通性的，两者都需要你在野外花上足够多的时间。但当你跑过了20或30英里时，你会比那些每周末都去山里的背包客更深入地接触户外与自然。显而易见的是，越野跑者尤其是超级马拉松跑者，需要拥有如户外达人一样丰富的户外知识。然而，很多拥有户外旅行与野外探险经历的人并没有进入到越野跑这项运动中，而对跑步的热爱给他们提供了这样的方向。
I often tell people that my background as a long-distance backpacker was better training for ultrarunning than the 10 years I spent as a competitive track and cross-country runner. It’s only recently, however, that I realized this is true in multiple ways. It’s not just the mental ability to break big tasks (and distances) into smaller ones that ultrarunning and backpacking have in common. Both also involve a lot of time in the wilderness. When you’re running 20 to 30 miles, you’re getting deeper into the wilderness than many weekend backpackers.
我遇见现在的丈夫是在上世纪90年代，那时我们是攀登与皮划艇教练。那时我不得不给一些跑步的朋友指导建议或者装备的咨询。他在不止一次目睹了这样的情况后挠头困惑，他想知道：“这些东西难道不应该是常识吗？”
但事实就是如此，对于那些经常参加户外活动、计划和朋友结伴户外旅行或者偏远地区探险向导来说这只是基础，但对于没有这些背景的跑步爱好者来说，这仍是一片未知的领域。
It stands to reason, then, that trail runners, and ultrarunners especially, should have the same knowledge base as all wilderness travelers. However, many people did not find their way into this sport through a background in wilderness travel and adventure; they got here because of a love of running.
My husband, whom I met when we worked together as climbing and canoeing guides back in the 1990s, initially scratched his head at this. After witnessing more than one occasion when I had to give advice, instruction, and/or appropriate gear to one of my running partners, he wondered, “Isn’t this stuff just common sense?”
并不只是我觉得，在一些越野跑的团体之间有着知识水平的差距，但是我依然认为那些缺乏户外活动经历的跑者并没有人意识到这些知识的重要性。我热爱我的跑步集体，并且我始终认为每一个跑步者都有自己最好的一面。
但我发现他们大多热衷于研究地图，而抛弃他们在野外应该携带的卫生纸、能量胶、以及食物。而且，在雪暴即将来临之际却只穿着很少的衣物出发进行长距离训练。这些情况让人感到心碎。
正因为如此，我才想要在这里分享我的一些知识。如此一来，所有跑步者都能了解这些知识，也许他们能提高自己的技巧，然后能更加安全顺利地从事户外活动。
抛开这篇文章的标题不谈，这篇文章绝非包罗万象。这里仅仅是对于一些你需要知道和理解的知识的总体概述。
你需要自己更深入的了解和学习。对于我们所有从事越野跑活动的人来说，尽可能保证在野外的安全是非常重要的。
因此，在谈到“野外”这个词我是什么意思呢？对于野外，可以涵盖大部分的距离和情况，小至5-10英里的越野跑，或者更常见的20-30英里跑步去到更遥远的地方。大家都应该根据自身能力限制、区域特殊性带来的危机。
But the truth is, it’s not. What feels like common sense to someone who has spent most of his life either taking outdoor courses, planning wilderness trips with friends, or guiding expeditions into remote regions, is unknown territory to a runner without that background.
Not only do I think there is a knowledge gap among some of the trail running community, but I also think many of these runners who lack a wilderness background don’t recognize its importance. I adore my running community, and I always believe that every runner has the best of intentions, but I have witnessed runners turn their noses up at maps; leave their toilet paper, gum, and food on the trail; feed wildlife; and start a long run into a snowstorm wearing too-little clothing. These things break my heart.
It’s for this reason that I want to share some of my knowledge here, so that all runners can assess, and perhaps improve, their skills, and then head into the wilderness both safely and ethically.
In spite of the title of this article, it is by no means all encompassing. This is merely an overview of many of the things you should know and understand, with the onus on you to educate yourself further. It is important for all of us to travel the trails as safely as possible, and to be stewards of these beautiful landscapes.
So what do I mean when I talk about “wilderness”? Federally designated wilderness areas, such as the Boundary Waters Canoe Area Wilderness in Minnesota, are lands that have our nation’s highest level of protection. Please don’t confuse this official term with my liberal use of the word “wilderness.” When it comes to safety and preparedness, I am definitely moving beyond this definition to include any area where you might be without immediate help in an emergency. Much of the advice I am about give could be applied to shorter trails (five to 10 miles) in areas not considered to be remote, while all of it should be weighed when heading to lightly traveled areas with the intent of covering 20 to 30 (or more!) miles. Please consider the hazards presented by the specific area as well as your own limits.
A trail runner on an adventure run in the Hoover Wilderness of the Sierra Nevada. All photos Gretchen Brugman unless otherwise noted.
1. 你将去哪
Where You’re Going
选择路线
Research Your Route
需要准备的最重要的一点是——线路探索。对与我们大多数人来说，这项工作也是有趣的。当我们把梦想变成计划并加以实现，这是有些乐趣的。这项任务需要些工具譬如：地图，线路指导手册，以及网络上的线路信息。
One of the first and most important steps to being prepared is researching your route. For many of us, this is also part of the fun. There is little more exciting than when dreaming becomes planning and an epic run is realized. Some important tools for research are maps, guidebooks, and websites with route-specific information.
通常最有用的资源来自其它在这条线路上训练的跑者。他们可以提供网络与线路指导手册上找不到的信息。譬如：未标记线路、饮水补给点，河流穿越的潜在危险点以及你大概会在这条线路上花费多少时间等等。几乎每一次我计划置身于一片从未涉足的野外区域，我会像许多人提出这些问题。最终事实证明，他们提供的信息是很有价值的。
Often the most helpful sources in researching a route are other runners. They can give you details that may be unclear from a map or guidebook, such as knowledge of unmarked trails, water sources, hazardous creek crossings, and how long you can really expect to spend on trail. Nearly every time I plan to head into the wilderness on an adventure in an area that is new to me, I ask questions of as many people as I can. Frequently, their advice has proven to be invaluable.
告知朋友
Tell a Friend
不管什么时候你要出门跑步，你应该告诉某个人你将去什么地方，行程大概花费多少时间等信息。当然，你告诉对方的细节多少取决于你计划线路的危险系数。如果你只是例行出门和小伙伴们进山训练，你妻子大概能知道你的行程以及回家大致时间。如果你要进行一整天的训练，你就需要在纸上写下一些细节，譬如：出发地点、线路途经、计划终点以及预期回程时间。如果你需要救援，根据你提供的信息，救援队伍寻找到你的速度和可能性将会大大提高。
Whenever you go for a run, you should be sure to tell someone where you’re going and about how long you’ll be gone. How many details you decide to give depends on your route. If you’re just headed out for your standard Friday-morning run with the boys, your wife probably already knows where you are and when to expect you back. If you’re headed out for a full day on the trails, you should write down details such as your trailhead, route, expected finishing point, and expected return time. If someone needs to call in the cavalry to help you, they’ll have a much better chance of finding you with that information in hand.
导航识路
Understand Navigation
在野外，了解导航如何使用对每个越野跑者都非常重要。如果你跑上了陌生的线路，地图是最基础的工具，你有必要随身携带。取决于周边的地形，你同样可以使用地标性位置作为辨识工具。站到高点向四周眺望，注意临近位置山峰，或者其他能看见的地方。随时注意线路的方向改变。除此之外，GPS和指南针也是非常重要的识途工具。出发之前，确保你有熟练使用地图、指南针与GPS的能力。
Knowing how to navigate in the wilderness is important for every runner in your group. If you are on a trail with which you are not familiar, a map is a basic, essential tool to bring with you. Depending on the surrounding terrain, you may also be able to use landmarks. Look around! Notice the proximity of surrounding peaks, or anything that can be seen in the distance. Pay attention when the trail changes direction. Other important navigational tools are a compass and a GPS. Make sure you are very comfortable with how to use your map, compass, and GPS.
因为，即便你的同伴中有人很熟悉这些线路，可那并不意味着你就应该依赖他们带着你穿越荒郊野外的小路。当你在比赛中遇到迷路的情况时，你将不能依赖任何人。训练团队之中的每一队员都应该了解这条线路并且具备使用导航工具识路的能力。
Just because someone in your group is familiar with the trail does not mean you should rely solely on that person to get you through safely. In the event of an accident, you may not be able to rely on that person. Everyone in the group should understand the route and how to navigate it.
熟悉下撤点
Know Your Evacuation Points
如果同行有人受伤，大家的运行速度势必将低于预期，因此你必须缩短原来计划的线路，还是说你还有其它更好的选择？你必须确保通行的每一个人都了解这些下撤点的情况（位置、大致距离等）。如果你选择的线路途中没有任何下撤点，那么在做风险评估的时候必须把它作为重点考虑因素。
If someone gets injured, or you have to shorten your route because you’re traveling slower than expected, do you have options? Make sure everyone is aware of these bailout points. If a route has no evacuation options, you will want to take that into consideration when making your risk assessment.
条件检查
Check Conditions
你在野外训练过程中的天气将会是怎样的走势？将要穿过的河流的流速是不是很快？山上是否还有积雪堆积？还有其他人知道线路的终点？我居住在加利福尼亚州，靠近塔湖（Tahoe）的地区，我经常准确地回答一些从萨克拉门托以及海滩地区来的朋友提出的问题，比如当你的家在一个气温100华氏度（约37.8℃）的山谷里，你会很容易做出线路上无积雪的假设。但并非所有地方都是如此。当地的常驻居民能够提供最好的线路条件信息以及其它一些特殊情况。社交媒体可以作为一个良好的平台，从社交媒体上你可以向其它跑者咨询他们所在区域的地理、环境条件。
除此之外，游客中心、公园管理处或者是本地的装备店都能给你提供最新的线路信息。
What’s the weather like during the time of year you’ll be running? Are the creeks running high? Is there snow still on the ground? Are there any known trail closures? I live in the mountains near Tahoe, California, and I often answer these exact questions for friends coming up from Sacramento and the Bay Area to run trails. It’s easy to assume a route is snow-free when it’s been 100 degrees Fahrenheit at your house in the valley for a month, but this isn’t always the case. There’s nothing better than a local on the ground to tell you specifically about trail conditions. Social media can be a great way to ask runners you don’t even know about conditions in their area. Also, a visitor center, ranger station, or local gear shop can often give you an up-to-date report on the trails.
结伴同跑
Running Buddies
团队规模
Group Size
团队大小是由多方面因素决定的。包括安全、个人偏好、以及对环境造成的影响等。在我熟悉的小径上，我更喜欢不超过4个人组成的团队。在遥远的荒野地区，我认为4-5人是最理想的，最多不超过6个人。如果少于4人一组的话，有的队员最后可能会落单，也可能出现伤病或者其他紧急情况。如果超过6人一组的话，交流的障碍会变得更大，决策也将受到更大的挑战。
Decisions about group size should weigh a few factors, including safety, personal preference, and the impact on the environment. On trails familiar to me, I prefer a group size of no more than four. On remote wilderness trails, I think four to five runners is ideal, with a maximum of six. With fewer than four, someone could end up alone in the event of an injury and emergency evacuation. With more than six, communication becomes difficult and decision making challenging.
经验水平
Experience Level
你团队里其他人的经验水平如何？你自身的经验水平又如何？如果只是在本地跑上20英里的距离，我可以完美承担起新手指导的角色。其实，对于新人来说，与有经验的运动员结伴前进是积累经验的最佳手段之一。如果我计划在内华达地区的Ansel Adams荒野（在作者的家附近，意指熟悉线路的情况下）进行30英里的奔跑，虽然距离同样遥远。我在同行团队成员的经验水平上能有更多选择余地。此外，不要害怕在在组队出发之前问你的“潜在队友”的经验水平如何。
What is the experience level of others in your group? What about your own experience level? If I am out for a 20 miler on local trails, I’m perfectly comfortable taking inexperienced runners. In fact, it’s a good way for those runners to get more experience. If I’m planning a 30 miler in the Ansel Adams Wilderness of the Sierra Nevada, though, or anything equally remote and committing, I’m going to be more selective about the experience level of my running partners. Don’t be afraid to ask potential adventuring partners about their own experience level before heading out into the backcountry with them.
团队动态
Group Dynamics
你怎样与你的伙伴互动将对你训练过程中的安全产生巨大的影响。对于理想的动态分组是这样，跟随几个（不超过6人）经验丰富，你熟悉且信任的小伙伴一起出发，。当然，并不是每次都能完成如此理想化的分组。一整天奔走在漫长小径上的经历可以促使你和其他组员之间建立起非常棒的友谊。所以，在某种程度上，你只需要确保在你的小组内至少有1-2个经验丰富，你了解且信任的跑步者。在出发之前告知你的组员们你的计划和大致配速。如果有必要，你也许可以在一个大的团队里面在建立更小的的小团队（2-3人），这样有助于配速接近的人相互照应。在线路之中确定一个点，以便全体队员碰头。
How you interact with your running partners can have a huge impact on the safety of your experience. For ideal group dynamics, go with experienced runners you know and trust in a group no bigger than six. Of course, that’s not always practical, and certainly getting to know other runners during a long day on singletrack can forge some of the best friendships. So, to the extent that you can, make sure there are at least one or two experienced runners in your group whom you know and trust. Talk to your group before you go about specific plans and pace. If necessary, you might create smaller groups of two to three within a bigger group so that similarly paced runners can stay together. Be sure to establish if and where the entire group will meet up during the run.
确保你的团队每个成员都明白一点——没有人将会落单独行，并且准备好完成这个承诺。这就意味着团队之中的某些成员必须放慢自己的速度以便前后队伍不会分散。这还意味着队伍里任何一个即便你拥有单飞的速度和实力，也不能独自跑到太远的地方。此外，你需要忽略落在后面的队员说他不介意自己一个人慢慢跑（这是普遍情况，几乎所有团队中最后面的队员都会这样说）。
Make sure your group is clear that no one will be running alone, and be prepared to follow through on this commitment. This might mean that some runners in the group will need to slow their pace in order to keep a runner from falling behind. It also means that a solo speedster should not go flying way ahead, and that you should ignore the assurances of a slower runner who insists he doesn’t mind running alone. Communication is key in this regard. Last summer I spent four days running the entire Tahoe Rim Trail with four friends. During the planning stages, we had a meeting where the friend who did most of the planning brought a list of “rules” (one of which was “No one gets left behind!”) that we discussed and agreed to. This was an awesome way to communicate because it left nothing to question and made everyone comfortable with the expectations.
沟通是关键。去年夏天，我花了4天时间与4个朋友组队完成了整个Tahoe Rim Trail线路。在策划阶段，我们开了个会，团队中制定这次计划的主要成员人做了一个有关“规则”的清单，队则里有这样一条——不能丢下任何一个人。经过讨论，我们都同意这一点。相互之间的交流是非常好的，这可以解决很多问题，让每队员的旅程愉快舒服，并且充满期待。
在需要作出决定的时候，动态团队的优势就体现出来了。当天气开始变坏，你们将如何决定接下来的动作？是否要原路返回？重新导航线路？或者硬着头皮往前？如果团队成员想就地解散？如果团队之中的某个成员不同意导航方向的决定？确保你的团队积极而富有动态性，这样有利于你们快速地做出最合理的的决策。
Group dynamics can become a safety concern when it comes to decision making. When weather moves in, how will you decide if you should turn around, reroute, or tough it out? What if the group wants to split? What if members of your group disagree about a navigational decision? Ensuring that you have positive group dynamics will enable you to make these kinds of decisions quickly and appropriately.
单人训练
Going Solo
上述所有的讨论，都是基于以团队的形式出发。也许你在想象着独自一人安全去野外训练。那么我会给你一个非常合格的答案“没问题”。单人出发最简便且稳妥的方式就是找一条你自己熟悉的线路，跑一段自己觉得舒服的距离。且这条线路不会有太多其他的分岔路，或者说有很多跑步者会在这条小径上训练，这样你不会遇到太多麻烦。如果你挑选的线路太长，难度太大且包含人迹罕至的偏远地区。那么比就必须考虑单人出发是否是最佳选择。尤其是当你选择的是一条你之前从未涉足过的线路时。
With all this discussion about group dynamics and group size, you may be wondering if it’s ever safe to go for a long run by yourself. I would answer this question with a very qualified “yes.” The easiest situation in which to say yes to a solo run is when you’re running a comfortable distance on familiar trails that either have many access points or at least will have a number of other trail users, should you really run into trouble. If your route is long, challenging, and heads into remote and little-traveled terrain, you should really consider whether going solo is the best idea, especially if it’s a route you’ve not previously run.
Your own experience level can even be a hindrance in these assessments, as overconfidence can sometimes lead us to make assumptions. Several years ago I mapped out an amazing 34-mile training run for myself through the High Sierra. Since the trailhead was in Yosemite National Park, I figured it would be a well-traveled trail. This turned out not to be the case in June on a trail that traveled over multiple 12,000-foot passes. Clearly overconfidence had been my downfall, and I neglected to inquire about how well traveled the trail was. I was able to send my husband some text updates from the trail, but we knew cell phone coverage would be spotty, so this wasn’t something that could be counted on. Had I realized that I would spend the first eight hours of my run without seeing a soul, I would have had to regretfully reconsider running it solo. Lesson learned.
However, there are some things you can do to help mitigate the risks of a long, solo run, such as leaving a detailed plan with a friend (You should always do that anyway, remember?) and using a GPS device like a SPOT tracker that can let others know your whereabouts. Just remember, it’s not that you must always run with others, but use a great deal of caution when deciding whether or not to undertake an epic solo mission.
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