@W越跑越野：We believe you’ve already seen part of the course in Beijing. What do you think? Does it feel wild? Do you have confidence in winning?
Ulrich： We haven’t seen it. I think it’s a course that requires speed, because I was injured in the winter and haven’t fully recovered. I don’t have confidence in winning; my goal is to finish and enjoy the race.
Annemarie： I haven’t seen the competition course. We’re used to courses with big elevation differences. I have the same thoughts about the race. Since the winter competitions I participated in just ended, I haven’t started preparing for summer training yet, so I’m not confident about winning this time. Just enjoy the process.
@江苏乌龙茶：I want to ask the younger brother, does running with your sister put any pressure on you? What’s the biggest gain from participating in trail running?
Ulrich： There’s absolutely no pressure. We help each other during the race. For me, trail running is my life, part of my existence. After a busy workday, running helps clear my mind and relax. It also takes me to many new places and allows me to meet many fellow trail runners.
Annemarie： My brother and I are not rivals in the race, so there’s no pressure. For me, trail running is an adventure that helps me escape life’s pressures and find my true self.
@吉新黎： Relatively speaking, should you be faster uphill or downhill? Which is more correct, or more scientific, or does it depend on the individual?
Ulrich: You should be faster downhill, but it’s also more dangerous. To avoid injury, you need to control your speed. Of course, it depends on the individual during the run.
Annemarie: I think downhill is harder than uphill. I usually train hard for both.
@妞儿helen：May I ask whether you land on your forefoot or another part of your foot when running? People now say forefoot running is less likely to cause injury. Is that true? If your running posture isn’t quite right, do you need to correct it, or is it fine to just run in the most comfortable way?
Ulrich: Probably all are fine. For longer races, you generally land on your rearfoot. Tecnica trail running shoes’ rolling propulsion and extra-wide sole system provide safety and fast descents. In track races, you land on your forefoot. The lightweight Tecnica XLite shoes’ technology offers fast performance. Landing on your forefoot can cause injuries related to the lower back.
Annemarie： In track races, you must find the correct posture. In other races, you can run in the most comfortable way. Training will also improve your running posture.
@木子加油勃朗峰：We have jobs every day, may need to travel, or have children to take care of. Sometimes it’s hard to go running or to the gym, so ordinary, simple training without running or the gym is more important. Do you have any daily exercises you must do? Simple ones, no equipment or gym needed, like sit-ups. How long does it take roughly?
Ulrich： I suggest regularly doing stretching and exercises like sit-ups. Run for 20 minutes on workdays and 2 hours on weekends.
@绕鹰：Do you two enjoy night trail running more, or daytime trails? When training, do you run alone or with a group?
Ulrich： I prefer running with a group during the day.
Annemarie: I’d rather run with a group during the day.
@热血无赖汉： How should ordinary enthusiasts start training for trail running? What preparations should be made in terms of physical fitness, mindset, and gear? How can one avoid injuries as much as possible and extend their athletic life?
Ulrich: To start trail running training, first choose what type of race, then arrange your training accordingly. Choosing the type of race determines how you train. Running fast is definitely not the first step; you must gradually find your own rhythm. Annemarie: For me, the first thing is to love running. If you don’t love running, then don’t do it. Regarding training, you need to learn to adjust your pace, gradually increase running time, vary your training methods, and try to adapt to different weather and time conditions. Finally, treat training like a game.
@余鹏0517：Do you two supplement amino acids and vitamins during endurance races? How do you do it?
Ulrich: I take vitamins for 3 weeks, then stop for 1 month, then start again. I try to balance my supplement plan.
Annemarie: I don’t supplement amino acids. I only take magnesium and vitamins at different times.
@blackhawk_梦：What do you two experts think about running trail races in VFF (barefoot-style shoes)? Have you tried barefoot-style trail running?
Ulrich and Annemarie: We haven’t worn them in training, but we’ve worn them casually. Personally, I feel they give my feet a lot of freedom, but they don’t feel very secure.
@西西-xx： For trail running, how should you prepare footwear and socks, and how can you better prevent blisters and foot wear? Any special advice? Also, about knee protection, especially when going downhill.
Ulrich: First, you must choose clothing that keeps you at a good temperature, then choose shoes you’ve already worn. Don’t choose new shoes, as that could risk injury. To protect your knees, it’s very important to descend slowly and train the muscles around your knees.
Annemarie：In long-distance races, blisters on the feet are unavoidable. I agree with trying out shoes and socks during training. Choose appropriate gear for any weather. Keep clothes suitable for both hot and cold temperatures in your backpack. For knee protection, I suggest practicing downhill running, considering the terrain, not pushing yourself, and running slowly.
@奥巴巴：Do the two TDG champions have confidence in winning in China at this TNF100 race?
Ulrich: Because I was injured in the winter and haven’t fully recovered yet. I’m not confident about winning; my goal is to finish and enjoy the race.
Annemarie: I have the same mindset about the race. Since the winter competition I participated in just ended, I haven’t started preparing for summer training yet, so I’m not confident about winning this time either—just enjoy the process.
@MarathonSean: How can self-organized trail running training and nutrition be prepared more scientifically? For fans like us, how can we improve our trail running performance? Thanks!
Ulrich: Consistent and sustained training can improve performance. Gradually build up your body, participate in many long-distance races to gain experience, reduce injuries, and boost confidence.
Annemarie: My only thought is: the most important thing is not to win, but to finish the race.
@SnowyRiceCake: Going downhill is a big challenge during trail running—it always feels uncomfortable on the knees. Can you two experts explain what the proper downhill technique is?
Ulrich: To protect your knees, it’s important to go downhill slowly and train the muscles around the knees.
Annemarie: As for knee protection, I suggest practicing downhill running, considering the terrain, not overdoing it, and running at a slow pace.
@TyrantForce: How do you manage energy distribution during trail running and how do you prevent injuries?
Ulrich: Both mind and focus are needed to distribute energy effectively during a race. The only way is: training for many years to prepare for long-distance races, gradually building up your body, and participating in many long-distance races to gain experience, reduce injuries.
@LostFatBunny: During trail running races, using trekking poles can effectively utilize upper body strength and relieve knee pressure, but on narrow sections, poles become a burden. We’d like to ask the Gross siblings, how do you decide whether to use poles during a race? What track indicators do you generally consider, such as elevation gain or trail conditions? Also, did you decide to use trekking poles in this TNF100 race?
Ulrich: It’s true, but I chose not to use trekking poles. Annemarie: I agree it makes sense, because if you need them in training, you’ll need them in the race too, so I decided not to use trekking poles.
