[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"activity-trail-beg":3,"seo-meta:\u002Factivities\u002Ftrail-beg":239,"tips:\u002Factivities\u002Ftrail-beg":245,"questions-activity-trail-beg":249},{"slug":4,"name":5,"group":6,"group_name":7,"url":8,"met":9,"met_source":10,"unit_mode":16,"calc_mode":17,"reps_per_min":14,"daily_delta_kcal":14,"calc_note":14,"what":18,"factors":19,"tips":24,"myth":14,"parent":14,"children":29,"base_profile":30,"variants":40,"base_table":79,"faq":161,"similar":177,"exercises":228,"related":229,"sources":234},"trail-beg","Трейлраннинг","cardio","Кардио","\u002Factivities\u002Ftrail-beg",9.3,{"kind":11,"category":12,"desc":13,"note":14,"based_on":14,"url":15},"compendium","Running","running, cross country",null,"https:\u002F\u002Fpacompendium.com\u002Frunning\u002F","distance","met","Трейл — бег там, где под ногами не асфальт. Средняя скорость падает на 20–40 %, а расход при этом остаётся высоким: энергия уходит на выбор траектории, стабилизацию голеностопа и постоянные перепады высоты. Поэтому сравнивать трейл с шоссе по темпу бессмысленно — только по времени работы и набору высоты.",[20,21,22,23],"Набор высоты: километр вверх меняет расход сильнее, чем пять километров по равнине.","Техничность тропы: корни и камни держат мышцы в постоянном напряжении.","Погода и покрытие: грязь и мокрая трава добавляют десятки процентов усилий.","Стратегия: на крутых подъёмах опытные трейлраннеры переходят на быструю ходьбу.",[25,26,27,28],"Планируйте по времени на ногах, а не по километрам: цифры темпа с шоссе здесь не работают.","Учитывайте питание в пути: на длинных трейлах расход превышает 800 ккал в час.","Переход на ходьбу в крутой подъём экономичнее и почти не проигрывает по расходу.","Кроссовки с цепким протектором снижают траты энергии на проскальзывание.",[],{"male":31,"female":36},{"sex":32,"weight_kg":33,"height_cm":34,"age":35},"male",90,180,30,{"sex":37,"weight_kg":38,"height_cm":39,"age":35},"female",60,166,[41,50,61,70],{"key":42,"label":43,"met":9,"met_source":44,"is_estimate":45,"is_default":46,"speed_kmh":47,"reps_per_min":14,"note":14,"child_url":14,"kcal_hour_male":48,"kcal_hour_female":49},"obychnyy","Бег по тропе, 8 км\u002Fч",{"kind":11,"category":12,"desc":13,"note":14,"based_on":14,"url":15},false,true,8,729,514,{"key":51,"label":52,"met":53,"met_source":54,"is_estimate":46,"is_default":45,"speed_kmh":57,"reps_per_min":14,"note":58,"child_url":14,"kcal_hour_male":59,"kcal_hour_female":60},"tehnichnyy","Технично: камни, корни, грязь",10,{"kind":55,"category":14,"desc":14,"note":56,"based_on":13,"url":14},"estimate","Отдельной строки под технический трейл нет: берём кросс с прибавкой за постоянную работу стабилизаторов.",6,"Скорость падает, но работа стабилизаторов растёт",783,553,{"key":62,"label":63,"met":64,"met_source":65,"is_estimate":45,"is_default":45,"speed_kmh":67,"reps_per_min":14,"note":14,"child_url":14,"kcal_hour_male":68,"kcal_hour_female":69},"gornyy","Горный трейл с набором высоты",12,{"kind":11,"category":12,"desc":66,"note":14,"based_on":14,"url":15},"running, uphill, general",5,940,663,{"key":71,"label":72,"met":73,"met_source":74,"is_estimate":46,"is_default":45,"speed_kmh":57,"reps_per_min":14,"note":76,"child_url":14,"kcal_hour_male":77,"kcal_hour_female":78},"ultra","Ультрадистанция",8.5,{"kind":55,"category":14,"desc":14,"note":75,"based_on":13,"url":14},"Ультратрейл идёт в смешанном режиме бег-ходьба: значение ниже классического кросса за счёт пеших подъёмов.","Темп ниже, но время работы измеряется часами",666,470,{"durations":80,"shows_distance":46,"shows_steps":45,"shows_reps":45,"rows":82},[81,35,38],15,[83,104,125,144],{"variant":42,"label":43,"met":9,"speed_kmh":47,"male":84,"female":95},[85,89,93],{"minutes":81,"gross":86,"net":87,"km":88,"steps":14,"reps":14},182,163,2,{"minutes":35,"gross":90,"net":91,"km":92,"steps":14,"reps":14},364,325,4,{"minutes":38,"gross":48,"net":94,"km":47,"steps":14,"reps":14},650,[96,99,102],{"minutes":81,"gross":97,"net":98,"km":88,"steps":14,"reps":14},129,115,{"minutes":35,"gross":100,"net":101,"km":92,"steps":14,"reps":14},257,229,{"minutes":38,"gross":49,"net":103,"km":47,"steps":14,"reps":14},459,{"variant":51,"label":52,"met":53,"speed_kmh":57,"male":105,"female":116},[106,110,114],{"minutes":81,"gross":107,"net":108,"km":109,"steps":14,"reps":14},196,176,1.5,{"minutes":35,"gross":111,"net":112,"km":113,"steps":14,"reps":14},392,353,3,{"minutes":38,"gross":59,"net":115,"km":57,"steps":14,"reps":14},705,[117,120,123],{"minutes":81,"gross":118,"net":119,"km":109,"steps":14,"reps":14},138,124,{"minutes":35,"gross":121,"net":122,"km":113,"steps":14,"reps":14},276,249,{"minutes":38,"gross":60,"net":124,"km":57,"steps":14,"reps":14},497,{"variant":62,"label":63,"met":64,"speed_kmh":67,"male":126,"female":136},[127,131,134],{"minutes":81,"gross":128,"net":129,"km":130,"steps":14,"reps":14},235,215,1.25,{"minutes":35,"gross":78,"net":132,"km":133,"steps":14,"reps":14},431,2.5,{"minutes":38,"gross":68,"net":135,"km":67,"steps":14,"reps":14},862,[137,139,142],{"minutes":81,"gross":39,"net":138,"km":130,"steps":14,"reps":14},152,{"minutes":35,"gross":140,"net":141,"km":133,"steps":14,"reps":14},332,304,{"minutes":38,"gross":69,"net":143,"km":67,"steps":14,"reps":14},608,{"variant":71,"label":72,"met":73,"speed_kmh":57,"male":145,"female":153},[146,148,151],{"minutes":81,"gross":39,"net":147,"km":109,"steps":14,"reps":14},147,{"minutes":35,"gross":149,"net":150,"km":113,"steps":14,"reps":14},333,294,{"minutes":38,"gross":77,"net":152,"km":57,"steps":14,"reps":14},588,[154,157,159],{"minutes":81,"gross":155,"net":156,"km":109,"steps":14,"reps":14},117,104,{"minutes":35,"gross":128,"net":158,"km":113,"steps":14,"reps":14},207,{"minutes":38,"gross":78,"net":160,"km":57,"steps":14,"reps":14},415,[162,165,168,171,174],{"q":163,"a":164},"Сколько калорий сжигает час трейлраннинга?","Мужчина 90 кг потратит около 810 ккал, женщина 60 кг — около 545 ккал. На горном трейле цифра вырастет ещё примерно на четверть.",{"q":166,"a":167},"Трейл тратит больше шоссейного бега?","За равное время — да, обычно на 10–25 % за счёт рельефа и покрытия, хотя скорость при этом заметно ниже.",{"q":169,"a":170},"Как считать подъёмы пешком?","Быстрая ходьба в крутой подъём даёт около 8 MET, немногим меньше бега по равнине. Так что «пешком» не значит «отдых».",{"q":172,"a":173},"Нужна ли специальная подготовка?","Нужны крепкий голеностоп и опыт спусков. Начинайте с пологих лесных троп, а не с горных маршрутов с техничными участками.",{"q":175,"a":176},"Что взять на первый трейл в лесу?","Кроссовки с агрессивным протектором, воду минимум на литр в час при жаре, телефон с загруженной офлайн-картой и лёгкую ветровку. На дистанциях свыше двух часов нужна еда: расход превышает 800 ккал в час, и без питания темп упадёт на второй половине маршрута.",[178,183,188,195,199,203,210,216,220,224],{"slug":179,"name":180,"url":181,"met":9,"kcal_hour_male":48,"kcal_hour_female":49,"delta_pct":182,"is_estimate":45},"beg","Бег","\u002Factivities\u002Fbeg",0,{"slug":184,"name":185,"url":186,"met":57,"kcal_hour_male":78,"kcal_hour_female":140,"delta_pct":187,"is_estimate":45},"pohod","Поход и ходьба в гору","\u002Factivities\u002Fpohod",-35,{"slug":189,"name":190,"url":191,"met":81,"kcal_hour_male":192,"kcal_hour_female":193,"delta_pct":194,"is_estimate":45},"beg-po-lestnice","Бег по лестнице","\u002Factivities\u002Fbeg-po-lestnice",1175,829,61,{"slug":196,"name":197,"url":198,"met":9,"kcal_hour_male":48,"kcal_hour_female":49,"delta_pct":182,"is_estimate":45},"begovaya-dorozhka","Беговая дорожка","\u002Factivities\u002Fbegovaya-dorozhka",{"slug":200,"name":201,"url":202,"met":9,"kcal_hour_male":48,"kcal_hour_female":49,"delta_pct":182,"is_estimate":45},"stairmaster","Лестничный тренажёр","\u002Factivities\u002Fstairmaster",{"slug":204,"name":205,"url":206,"met":207,"kcal_hour_male":208,"kcal_hour_female":209,"delta_pct":88,"is_estimate":45},"sani-proller","Толкание саней (проллер)","\u002Factivities\u002Fsani-proller",9.5,744,525,{"slug":211,"name":212,"url":213,"met":214,"kcal_hour_male":115,"kcal_hour_female":124,"delta_pct":215,"is_estimate":46},"jumping-fitnes","Джампинг-фитнес","\u002Factivities\u002Fjumping-fitnes",9,-3,{"slug":217,"name":218,"url":219,"met":214,"kcal_hour_male":115,"kcal_hour_female":124,"delta_pct":215,"is_estimate":45},"orientirovanie","Спортивное ориентирование","\u002Factivities\u002Forientirovanie",{"slug":221,"name":222,"url":223,"met":214,"kcal_hour_male":115,"kcal_hour_female":124,"delta_pct":215,"is_estimate":45},"saykl","Сайкл (спиннинг)","\u002Factivities\u002Fsaykl",{"slug":225,"name":226,"url":227,"met":53,"kcal_hour_male":59,"kcal_hour_female":60,"delta_pct":47,"is_estimate":45},"vodnoe-polo","Водное поло","\u002Factivities\u002Fvodnoe-polo",[],[230,232,233],{"type":231,"title":180,"url":181},"activity",{"type":231,"title":185,"url":186},{"type":231,"title":190,"url":191},[235,236,237,238],{"kind":11,"category":12,"desc":13,"note":14,"based_on":14,"url":15},{"kind":55,"category":14,"desc":14,"note":56,"based_on":13,"url":14},{"kind":11,"category":12,"desc":66,"note":14,"based_on":14,"url":15},{"kind":55,"category":14,"desc":14,"note":75,"based_on":13,"url":14},{"page_type":231,"point":14,"template":240,"blocks":244},{"kind":241,"title_tpl":242,"description_tpl":243,"h1_tpl":14,"og_image":14,"noindex":45},"default","[[name]]: сколько калорий сжигается — калькулятор и таблица","[[name]] — [[kcal_male]] ккал в час у мужчины 90 кг и [[kcal_female]] ккал у женщины 60 кг ([[met]] MET). Расчёт по видам активности, полу, росту, весу и возрасту.",[],{"page_path":8,"is_entity_page":45,"items":246,"slots":247,"meta":248},[],[],{"total":182},{"items":250,"suggested_section":251},[],{"slug":252,"name":253},"kardio-i-aktivnost","Кардио и активность"]