Running is the ideal physical activity. Types of running in athletics, what types of running exist

Running in any form is useful and interesting in its own way. Often, for beginning runners, some types of running remain under a veil of secrecy. They may be unpopular or new and not yet publicized, but this does not mean that these types of running are boring and you don’t need to know about them.

Running is a natural movement for human body. Previously, people ran to escape wild animals or vice versa, to hunt. Later they started holding running competitions. It should be remembered that running competitions were held at the first Olympic Games. Nowadays, people run to stay healthy, use running as basic training for various sports, and for many other reasons. As long as people have been running, there has been a wide variety of types of running.

Today we can highlight different kinds running, based on certain criteria. First of all, you should understand that running can be amateur and professional. The first, of course, is much more involved more people, and it is widespread among supporters healthy image life. To engage in recreational running, it is not necessary to seek help from professional trainers and plan complex training plans. The main thing in amateur running is to have fun; you shouldn’t overload yourself during jogging and force yourself to go out when you have little free time and no strength. This, of course, is a huge plus in favor of amateur versus professional running.

Professional running is already hard work. There is no question of missing at least one workout, because the complex training system may be disrupted. Professional running is often working to the limit. During some training sessions, athletes may fall exhausted and enjoyment is out of the question. But the feeling of satisfaction you get after winning a competition cannot be compared with anything. At these moments you understand that hard training took a lot of time and effort for a reason.

If we talk about types of running, then jogging or jogging should be mentioned first. This is due to the fact that it is the most popular among both amateurs and professionals. What is special about this type of running? Jogging is running in the aerobic zone at a low pace of 7-10 min/km. For beginner runners, this is an excellent workout that brings maximum benefit and minimum harm. For professionals, jogging is a form of recovery after a hard workout.

During jogging, all the same muscles work as during regular running. That is why they should be practiced by overweight people and anyone else for whom heavy physical activity is contraindicated. Due to the low running speed, the risk of injury is reduced, which makes jogging the best option for amateurs and beginners.

Running at medium intensity

Running at moderate intensity is the golden mean. It already puts a greater load on the body than jogging, but at the same time it is feasible for people without special training. It can be practiced by amateurs who are already in sufficient shape to maintain a running pace of 4.5-6 minutes per kilometer. As for professionals, then similar look running is the main training during the basic preparatory period. When running this way, you should monitor your running technique and choose a suitable surface. This is due to the increased risk of injury during mid-run running.

Fast running is already the lot of professional athletes. It's interesting to note that running fast is a broad concept. After all, the pace of 3 minutes per kilometer is fast for a marathon, but for a stayer distance it is already very slow. Fast running is most often either training or competition. During training, athletes hone the required pace, which they will have to implement during competitions.

Variable running

Variable running is one of the types of training that has a large number of various variations. This number is limited only by the trainer's imagination. Alternating running is very effective for any distance and any athlete. Many amateurs incorporate variable running into their training, especially when preparing for recreational competitions and races.

Smooth running

This concept can often be heard from the mouths of professional coaches or athletes. This means running along the stadium track without obstacles. This is not to say that it is the simplest. After all, it is on the tracks that athletes develop the highest speeds and must maintain them throughout the entire distance.

Sprinting and middle distance running

The division into these types of running is widely used among professionals. It is necessary in order to prepare for a certain distance. After all, to run short or long distances you need certain preparation, which differs from training for medium distances. Sprint distances include running 100, 20 and 400 meters, intermediate distances include 800, 1500, 3000 meters with obstacles, and long distances include running 5000 meters and more, but only 5000, 10000 and 42,195 meters are Olympic.

Steeplechase and hurdles

Many people believe that these are exactly the same types of running and are simply called differently, but this is not so. Hurdling includes 110 meters for men, 100 meters for women and 400 meters. Barriers are installed in certain places on each track. Their height depends on the gender of the athlete and the distance he covers.

Steeplechase is also called steeplechase. In this discipline, athletes must cover a distance of 3 kilometers. In one place on the circle there is an obstacle that is somewhat reminiscent of a barrier, only it has big sizes and more stable, and a pit of water into which athletes inevitably end up after overcoming an obstacle. If in hurdling an athlete can easily knock down the barrier but lose time, then in steeplechase this will no longer be possible. These disciplines are very spectacular and unpredictable.

Road running

Everything you need to know about road running is already in its name. When they talk about this type of running, they mean long-distance running, for example, marathon and half-marathon. The fact is that a race over such a long distance cannot be organized at a stadium, so distances longer than 10 kilometers are held outdoors. For serious competitions, the organizers try to plan the distance without strong changes in altitude. Not every marathon course will allow you to break a world record or at least show good result. For example, the route of the Kazan annual marathon is very difficult, has many descents and ascents and is laid in windy places.

Cross running

Cross - running over rough terrain. In the case of cross-country running, there is no question of a smooth stadium track or even a flat road course. It is not the most spectacular, since it is rare when it is possible to follow athletes throughout the entire distance, but it is one of the most interesting. The sharply changing profile of the distance, descents, ascents, various surfaces from earth to rocks and water give cross-country competitions a certain intrigue.

There are different variations of cross running. Cross-country includes simple jogging through the forest, trail running, etc. The last two types are very interesting, but at the same time, they require special preparation from the runner. In the trail, the athlete must overcome a difficult distance. Moreover, the difficulty can be determined both by the surface (athletes often have to ford rivers and streams) and the long distance, up to several hundred kilometers. Skyrunning is a race that is held exclusively in mountainous areas and with a mandatory climb of 1000 meters, depending on the discipline.

It is the different types of running and the ability to choose the run that is most suitable for a person that encourages more and more people to take up running. Running is freedom. First of all, freedom to choose the distance, intensity and location of training. Everyone can run as they want, as much as they want and where they want. Not every sport can boast of this.

Description of the most effective types of running and what they are used for. Jogging, stair running, sprinting and interval running, as well as other useful activities.

Even the most natural sports exercises, like squats and pull-ups, are rarely necessary for a person in his daily life. Walking or running is another matter; this is the most common form of activity for a person since he stood on two legs. Primitive people ran after prey, from enemies and after them, modern man runs in a hurry so as not to be late. Those who take care of their health and physical fitness not only run when necessary, they go for runs regularly.

Running is natural not only for humans, but also for animals, however, not for everyone. Elephants cannot run due to the structure of their massive body. During movement, the center of gravity in the elephant’s body can shift by only a few centimeters, because of this, the impact load on the fulcrum at a time is 150% of total weight animal. For a person, the same load is 300% of the weight, however, we can run, and many still love it.

Let's consider those types of running that attract the most attention - running up stairs, using weights, jogging, marathon running and others. In any variety, running is a series of leg movements that are performed at a certain frequency, in a cycle. Explaining what running is in theory is much more difficult than going out for a run and experiencing it in practice.

Running cycles

Any run includes several stages:

• Push – it’s most convenient to push off with your toe or the middle of your foot, this is what experts recommend doing. Pushing off with your heel is awkward and illogical;
• Flight is the moment when your feet are off the ground;
• Landing - contact with the ground of the other leg occurs in the heel area.

Running in athletics

Running is an integral part of athletics; the level of load in this case depends on the distance traveled. Running in athletics includes several varieties:

• Sprint running – covering distances of no more than 400 meters;
• Middle distance running – from 800 to 3000 meters;
• Stayer running – distances from 3 kilometers;
• Road running - it is also called marathon running, includes a marathon and a half-marathon, that is, very long distances, there is also an ultra-marathon, a distance of a hundred kilometers is covered in one race.

Types of health running

Running to improve health is the most popular form of physical activity among amateurs. If you are not going to complete an ultra-marathon or set records in the 400-meter sprint, then recreational running is exactly what you need.

Jogging

There is no need to try to take big steps, there is no need to develop higher speed, a great way for amateurs to stay in shape. If you go out to any park in the evening, you can see a huge number of people jogging; for many this replaces walking in the fresh air. Professionals practice jogging when they need to recover from an overly strenuous workout.

The first effects of jogging are felt after the first workout; the process consists of leisurely monotonous movements that immerse a person in a state similar to meditation. While jogging, you can dream, think about life, and relieve accumulated stress. All tissues of the body are saturated with oxygen, it experiences a slight aerobic effect.

However, it is important not to overestimate the effectiveness of jogging. If your goal is to get rid of extra pounds, then this type of activity will not allow you to lose required quantity calories. Jogging is like fast walking; there will be no intense impact on the muscles, that is, you should not expect significant changes in your physical appearance. If achieving a goal requires more serious loads, then jogging is appropriate to use before and after them.

This variety has a positive effect on the overall endurance of the body and the health of the cardiovascular system. The famous academician Amosov devoted several works to jogging, he even called this variety as jogging against a heart attack. Running for a healthy and beautiful body is a vast topic and requires separate study. Running on the spot is no less interesting; you don’t need to go outside to do the workout.

Running in the aerobic heart rate zone

Out of ignorance, it is often confused with jogging, but these are different concepts. The aerobic heart rate zone can be achieved at both a fast and slow pace, the speed depends on the person’s level of training. In order to run fast enough, but at the same time keep your heart rate in the aerobic zone, you need to train for a long time. This type of running allows you to get a greater load on the musculoskeletal system and internal organs, spend more calories. During jogging, the organs are massaged, and the joints and bones receive a beneficial shock load.

Running at an aerobic heart rate is suitable for those who have good training and want to maintain it, but not spend a lot of time on training. The starting point is a certain distance or time spent running, with the speed gradually increasing from run to run. It is advisable to combine this type of running with strength loads, primarily aimed at the lower body, but this must be done very carefully.

It is impossible to unequivocally answer the question of whether running with a pulse in the aerobic zone helps you lose weight. Aerobic exercise works in a special way; the main process of burning fat deposits occurs not during training, but within a day after it, while a calorie deficit must be observed. After a run, every person feels hungry; food intake should not contain more calories than what was spent during training. You can lose weight this way, but it will require complex calculations.

Sprint running

Jogging at distances from 30 to 400 meters is sprinting, the athlete is required to run the presented distance as quickly as possible. This type of running Lately increasingly used to get rid of excess weight, if all the rules are followed, it is really effective. For example, for a person who is involved in weightlifting and regularly performs deadlifts and squats with a barbell, you can practice sprinting, but in a very dosed mode.

Interval running

The name speaks for itself; it is an alternation of intense and light loads with certain rest intervals, that is, fast running on the verge of maximum speed for a person and slow running, for example, jogging. For example, a repeating cycle of 30 seconds of fast running and a minute of jogging. Due to the fact that the body is exposed to alternating aerobic and anaerobic exercise, it increases its endurance indicators.

Interval running cannot be recommended for a beginner, since a person without proper experience will not be able to dose the load correctly, creating a risk of injury during the training process. If a beginner still wants to start not with jogging, but immediately with interval running, then he should alternate short periods running and walking, then gradually increase the running time.

Fartlek

If we literally translate the term from Swedish, it will sound like “playing with speed,” that is, running at alternating speeds. Fartlek cannot be classified as interval running, since there is no rest and cycling; this variety is much closer to cross-country running. People who practice Fartlek move by walking and brisk walking, fast, slow and very slow running.

Fartlek perfectly improves health, and if you run not in a straight line, but over rough terrain, then such qualities as coordination of movements and dexterity will additionally develop. If you can’t run outside, you can play with speed on a treadmill; the efficiency will be slightly lower, but the ankles will continue to develop and strengthen. For such running on the street, it is necessary to select shoes that are comfortable on any terrain; before jogging, a high-quality warm-up is necessary, it will reduce the risk of injury.

Running on stairs

A universal remedy for fast weight loss and development of leg muscles, a large load falls on the calf muscles, as they are involved with each heel lift. To enhance the effect, you can run up stairs with weights, but first you need to practice without them. Also, the load will increase if you step on every step rather than on each one. The greater the load when running up stairs, the more calories will be burned in the process, and accordingly, getting rid of excess fat deposits will occur faster.

It has long been known that anyone who wants to lose weight should first of all give up the elevator.

Stair running can be used as an alternative to regular jogging, for example when outside it's raining or there is not enough time for a full workout. When moving up stairs, you must remember that this is a double load for the body and muscular system. As a result, you get strong legs, beautifully shaped buttocks and thighs, slim stomach, as well as strengthening the respiratory and cardiovascular systems.

Running with weights

The use of weights can be recommended for those who are accustomed to receiving a certain amount of load over a set period of time. The use of weights, for example, running with dumbbells, significantly increases the level of stress; such activity perfectly strengthens the leg muscles, develops general endurance body.

Running with obstacles

An interesting type of running, but it is only available to professionals. Organizing obstacles for yourself on your usual route is not an easy task. Steeplechase is good because a person constantly has to push off the ground with force, which has a positive effect on the development of strength in the legs and general condition body.

Sports running is familiar to every modern athlete. Today, in all parks and other green areas you can find many people going for a run. Running in sports has long become one of the most beloved and popular varieties. This is not at all surprising, because absolutely every person has the opportunity to do it.

The article provides information about the benefits that running brings to the body, types of running in athletics, as well as technique. Not only a professional athlete who regularly takes part in various competitions, but also ordinary people who do light jogging in the fresh air to maintain their health.

The benefits of running

Sports running allows beginners and experienced athletes to increase their own endurance, improve the tone of the immune system, and also strengthen muscles. In addition, even light jogging can improve the functioning of the endocrine system, activate metabolic processes and straighten the lungs. Thanks to rhythmic shaking, the entire body is gently massaged, and gravitational overloads help renew the blood in small capillaries. At the same time, already stagnant deposited blood is included in the general blood flow.

Despite all these benefits, the main impact of this sport is its effect on the cardiovascular system. Regular exercise perfectly trains the heart muscle and also activates its metabolism. At the same time, training promotes high-quality cleaning of blood vessels from cholesterol plaques that have appeared long ago, prevents their re-clogging and significantly reduces the risk of developing a stroke or heart attack.

Varieties

People often start exercising as soon as they realize the benefits running can bring. The types of running in athletics are also worth knowing, because among them you can choose the most suitable option for yourself.

Running can be recreational or sports. The first is aimed only at maintaining and preserving health. The wellness option is easily mastered by every person, regardless of his initial physical training. The second - sports - includes running at different distances and at different conditions. There are several types of running in this category, which differ not only in distance, but also in execution technique. The names of the running sports are listed below. At the same time, the technique for performing each type is described in detail.

100 meters

The first of the sports running distances is a distance of 100 meters. This option belongs to the category of sprint running, that is, short distances. Its distinctive features are short distance and sufficient high level athlete speed. Moreover, the speed must be maintained throughout the entire race, since the main goal is to be the first to reach the finish line.

The technique of this type of running is distinguished by its specific features:

1. The start is initial basis for maximum fast passage distances. In this case, it is more profitable to do low start to get as much push as possible by positioning your legs at an acute angle.
2. Overclocking needs to be done in the first steps. In this case, the maximum speed must be observed in order to maintain it in the future.
3. The finish must be done with the body straight or slightly tilted. Experienced athletes can make a sharp throw to the finish line, thereby ahead of their rivals, but this requires good control of their own body, so this trick is not available to beginners.

The 100-meter running technique implies that the athlete has the highest possible speed endurance. At the same time, the athlete must have composure and precision of movements.

Relay

The technique of this type of sports running is quite simple, but it can sometimes be difficult for beginners to understand. It is carried out on a regular treadmill located in a circle. Relay running can be carried out at any distance, regardless of its length.

At the start of the race, the relay baton is in the hands, and the legs are positioned at a low start. The main difficulty lies in the key moment of passing the baton to the next runner from your team. In this case, the technique is similar to sprinting, since to cover the required distance you need to gain as much speed as possible.

Shuttle

Shuttle running in sports is characterized by a special technique. Here you need to walk a certain distance in both directions several times. This technique is quite difficult because when changing direction, speed is lost, so the result deteriorates.

The start can be either low or high. But at the same time, the push with the foot should provide maximum speed. Overclocking is no less important. When implementing it, the athlete is forced to keep control own body and have normal coordination in order to orientate oneself as quickly as possible when changing direction. Finishing is extremely difficult for some athletes. This happens due to limited space and achievement maximum level speed throughout the finish line.

The shuttle running technique must be honed, since only in this case will the athlete be able to achieve results. The athlete himself must be fully prepared for loads with periodic changes in direction.

Low start

Sports running over short distances often involves a low start. Its essence lies in the fact that technique differs significantly from execution high start. In this case, the center of gravity of the athlete’s body drops down and moves slightly forward. This is necessary for good overclocking and speed.

The position of the hands is especially important. It is through them that it is determined how low the center of gravity is and what is necessary to return it to natural level. The process of raising the center of gravity depends on the width of the arms - the greater the distance between the hands, the more difficult it will be to return the body to the required position. It is because of this that sprinters are advised to choose the narrowest possible hand placement.

400 meters

The 400 meter distance is a short race. It can easily be used for both sprint running and relay racing. The technique is no different from any sprint.

The start in such a race is always low. At the judge's command, the athlete must take off from the treadmill and swing his arms to gain and maintain speed. During the first acceleration period, you should accelerate by increasing the step length, but in no case its frequency. The distance in this type of race must be completed as quickly as possible and with full exertion of both physical and psychological strength.

The only one distinctive feature Running 400 meters is the transition to a free step after acceleration. It is characterized by much lower intensity, which is not found in other techniques.

1 kilometer

Running a distance of 1 km is covering a long distance. To pass it, you definitely need to have good stamina. The technique of the race is to gain speed closer to the finish line. At the same time, athletes who overcome such a path must be able to correctly distribute their own forces.

Cross

Cross is a sport running, the technique of which is very similar to short and medium distances. Here all athletes start from a high start. The length of the distance is determined by the age and gender of the participants in the race. When running cross-country, an athlete has to overcome various terrain, so he needs to adjust his running pace to the terrain or features of the track surface.

If climbing to a hill, the runner needs to tilt his torso a little lower and speed up the movement of his legs a little. On slopes, you need to do the opposite - tilt your body back and slow down your steps, at the same time reducing their length.

Running, despite its apparent simplicity in terms of the technique of its implementation, is one of those sports that has one of the most large quantities disciplines and varieties, starting and ending with cross-country.

Moreover, running is an inseparable part of many sports, such as basketball, acrobatics and other disciplines where speed and precision are required. About what kind of sport running is, what types of running there are, distances, as well as basic standards, all of which will be discussed in this article.

Running, what types exist and what are their differences?

Types of running in athletics can be divided into basic disciplines and running sports such as:

Sprint

This running discipline is characterized by overcoming from to, on a flat surface, with maximum acceleration. It is worth keeping in mind that it requires huge energy costs, healthy and respiratory system, which makes it relevant only for competitive athletes and various amateurs active image life. However, it is categorically not recommended for people who want to gain endurance, and also, regardless of the trimester of pregnancy!

Obstacle running

It also has short running distances, usually not exceeding 400-500 meters, with locations whose height can vary from 35 to 95 cm or more, depending on the gender of the athletes, their skill, age, and weather conditions. Obstacle running is traumatic discipline, since there are often cases of a runner colliding with an obstacle, or unsuccessfully overcoming it, which leads to falls, which are aggravated when approaching a sprint!

Cross running

A rather controversial running discipline, which, despite all its entertainment, is not Olympic form sports involves covering up to 12 km, over difficult terrain, such as forest paths, dirt road, and even deserts. Cross running requires covering distances at low speeds, with rare passage of steep climbs and jumping over road irregularities. Cross-country running is recommended for both beginners and experienced athletes during the period of preparation for performances, since, subject to all safety rules, jogging perfectly trains endurance, strength and breathing, while actually not loading due to the absence of hard.

Marathon running

A running discipline that requires athletes to have the maximum possible endurance as a result incredibly long tracks, the duration of which can reach up to 42 km. To overcome such extremely long distances, runners adhere to low speeds, close to . Marathon running is a fairly popular discipline that has earned honor not only in olympic games, but also among amateur enthusiasts, as well as at large-scale events dedicated to a healthy lifestyle, where a huge number of volunteers overcome marathons and in urban conditions, thereby bringing sports ideology to the broad masses!

Middle and long distance running

Very common types of running, which have gained particular popularity in physical education classes in various educational institutions, as well as among ordinary amateurs. healthy lifestyle. This discipline involves completing routes ranging from to , which is the best option both for people who want to lose weight and for experienced athletes who want to maintain their e.

Interval running

A rather unique running variety that requires athletes to periodically speed changes from slow to fast, in single run conditions. Thanks to this change of speed, it effectively improves not only endurance, but also, however, due to its specifications, such running is recommended only for professional athletes who can control their breathing rhythm. Beginners and amateurs can also try to master interval running, the types and varieties of which are not of fundamental importance, however, without proper preparation of the respiratory system, they will get tired quite quickly, without realizing all the necessary load on the lower limbs.

Sports directly related to running

Various types of running are one of the training sessions for most sports, except probably chess, powerlifting, sumo and ballroom dancing.

However, if in some types of sports, running training has only an auxiliary function for the general strengthening of the body, in some other sports, running is their integral part, such sports disciplines include the following categories:

• Running long jump. Running plays here key role in achieving maximum results, and athletes spend months honing their technique with maximum acceleration for a short period of time.
• Pole vaulting. An incredibly spectacular sport that also requires the athlete to thoroughly master the running technique, while maintaining the correct breathing rhythm to produce a powerful push with the help of a pole.
• Jumping over the bar. To carry out a correct and safe jump, it is necessary to perform a well-calibrated acceleration, where it is simply impossible to do without a proven running technique.
• Various relay races. are one of the few team disciplines in athletics where running over a distance of 5- is important. In addition, relay races are an integral part of many school competitions over shorter distances, where running is the main key to victory.
• Football. This type sport also directly depends on the football player’s ability to cover long distances while maintaining correct breathing. It is worth noting that interval running is very relevant for football players, which allows them to quickly accelerate, slow down and at the same time maintain clear self-control regarding the situation on the field, with the least amount of physical effort.

What type of running is best for you?

It is impossible to find an affirmative answer to such a question, since each of the running disciplines is suitable for people with specific goals. However, there are categories of people who should give preference to only one of the types of running described above, which useful for such population groups as:

• People who want to keep their body in good shape, and who also set goals for themselves. This category of athletes should give preference to jogging at a moderate pace.
• who want to increase overall endurance in general and strengthen the respiratory system in particular. Such people need to focus on marathon running, with a gradual increase in the distances covered.
• Beginners who want to comprehensively increase both endurance and leg strength can easily master the cross-country running technique, which is also least traumatic in terms of wear and tear on the knee joints. Also, any other variety, light physical education and other general strengthening activities are suitable for such people.
• Athletes playing football, hockey, and basketball need to focus on interval running.

In contact with

Classmates

Run- this is ideal exercise stress, which is provided by nature itself. It’s no wonder that running and walking have a beneficial effect on the body and well-being. Running is probably the most accessible of all types of physical education. After all, it does not require any specially equipped halls or areas, and also does not require special training or skills. All that running requires from you is a nearby park and comfortable sports shoes. According to the most conservative estimates, running as a means of health is used by more than 100 million middle-aged and elderly people on our planet.

Running leads to the restructuring of bones, which leads to a reduction in injuries in humans in ordinary life. Running makes all the main muscle groups of the body work and compensates for missing energy costs, which leads to weight loss and beautiful figure. Running strengthens the circulatory system, which is excellent for preventing heart disease. Running also changes the oxygen and biochemical composition of the blood, which leads to the absence of oxygen starvation and a reduced risk of cancer. Running stimulates your metabolism. Running stimulates the release of special substances that lift your mood and improve your performance. nervous system. Running has a positive effect and normalizes work digestive system. Running relieves headaches, relieves insomnia, and permanently reduces arterial pressure, slows down the aging process in the body, eliminates frequent colds, increases endurance and performance... Literally all organs begin to work better. And even the head! Runners improve their memory, attention, and intelligence. And more - even the character changes. A person becomes calmer, more cheerful, and more self-confident.

The most powerful incentive for running is precisely the pleasure, the great feeling of joy that it brings. In most cases, those people who, as a result of improper training, were unable to experience these sensations stop training. When the popularity of running and jogging peaked in the mid-70s, many people talked about the feeling of euphoria they experienced while exercising. This sensation, known as a runner's high, could be brief but could last up to several days. These feelings aren't just limited to runners. Many people who regularly participate in other vigorous sports report similar sensations. They feel happier, calmer, more prepared to deal with life's challenges, and think more clearly.

The advantage of running is that the exercise regimen can be chosen for almost any person. Individual approach– this is the basic rule with which to start running training.

Depending on your goals, you can run both in the morning and in the evening.

Morning run serves as the optimal option for awakening the entire organism (from skeletal muscles to the logical mind), this best way stimulation of the digestive system for breakfast (note to those who suffer from lack of appetite in the morning).

Evening run- This is the best way to get rid of stress working day, relax, recharge your energy. For many people, this can be a convenient way to get rid of evening gluttony and at the same time acquire healthy and sound sleep.

Tips for beginners:

• Do not eat for at least one hour before class.
• Beginners are advised to run in a form that starts from the heel.
• Don't run every day. Give your muscles a rest at least once or twice a week.
• After ten days of training, run on hills a couple of times.
• IN cold weather and after an injury, use ankle and knee braces.
• When running, you should definitely breathe through your nose. If you start breathing through your mouth while running, then the load is excessive and you should reduce the intensity of the activity.
• Warm up your body before running. Stretch, warm up (do swings, crunches, lunges), walk at a fast pace and only then start running as usual. The optimal speed is 1 km in 7-8 minutes. It's better to start with jogging 200-300 meters, even if you feel capable of running all the way to China. Run the same distance every day, adding 5-10% to the distance only once every ten days.
• After a run, be sure to let yourself cool down - take a step, walk for at least another 15 minutes. For a quarter of an hour after training, in order not to harm the heart and blood vessels, you should not sit down, lie down, take a hot shower, or visit the sauna.
• If you suddenly get a twinge in your side, don't stop. Slow down slightly, take a deep breath and exhale slowly, calmly. If it stings in the right side, then when exhaling, step on left leg, if on the left - vice versa, to the right. Lean forward slightly. The cause of tingling is cramps in an untrained diaphragm, unaccustomed to such loads. With regular jogging, such pain goes away very quickly.
• If you get sick while running, your shin bones or shins “ache,” go to running on your toes.
• Running at temperatures below minus 20 degrees is completely unacceptable.

What to run in?

Running is a “cheap” sport. It does not require special expenses for equipment, unlike, for example, alpine skiing or diving. Yes, of course, it’s a good idea to get clothes for different weather conditions, a jacket, a belt bag, wristbands, a baseball cap... But above all - shoes!

Special running sneakers (marked “running”) are ideal for running. They should be light, with non-slip soles, should easily roll from heel to toe and be well ventilated, that is, “breathe.”

If you have flat feet, be sure to purchase orthopedic insoles. Otherwise, running will bring excruciating pain instead of pleasure!

Optimal volume of classes

For aerobic exercise to have a beneficial effect, it must last at least 20-25 minutes. It is not at all necessary to squeeze everything you can out of yourself in a third of an hour. This means that during exercise, the heart rate (HR) should fall within the range of 120 to 150 beats per minute. This is when your aerobic exercise will be beneficial. Below or above these limits, classes will not give any effect or even cause harm. And also make sure that after running your heart rate returns to its original state after about 5-10 minutes. A slower heart rate recovery will tell you that the load is excessive.

Running three times a week is considered optimal. Because the recovery period for the body after exercise is approximately 48 hours. More frequent training can lead to overwork and injury, and besides, they do not provide an increase in the healing effect. Running more than 3 times a week can be done only if the running load is small (15-30 minutes). In this case, recovery occurs within several hours. However, such loads are less effective, since they do not bring sufficient changes in the body. Reducing the number of classes is also ineffective. However, it may be possible if the duration of the run is increased.

Very easy way check whether you are straining yourself too much while jogging - a “speech test”. Hum a song or read poetry. As soon as difficulties arise with continuous pronunciation - it becomes intermittent, reduce the pace of training. Your heart rate and breathing will automatically move to levels that reflect the lower intensity of your exercise.

Where is the best place to run?

Although you can run almost anywhere, smooth, level surfaces are the best and safest. Anything is suitable: grass, asphalt, cinder track, artificial turf, treadmills, etc. However, softer surfaces put less stress on the leg joints than hard ones. Exercising indoors or outdoors provides the same benefits.

Exercises on a treadmill

• allow you to run on a level surface, so there is less chance of you tripping;
• safe from the point of view of accidents and pollution environment;
• give you the ability to get information about your speed, distance and heart rate, which helps you manage your training program;
• allow you to set the desired distance, speed, surface inclination.

Running in the air

• allows you to study for free;
• gives you the opportunity to train when you want;
• allows you to breathe fresh air if you are running in rural areas.

Contraindications for running

Before you start exercising, consult your doctor. Especially if you have chronic diseases. Running can be harmful, cause exacerbation if you have a congenital heart defect, have had a stroke or myocardial infarction, disorders heart rate such as atrial fibrillation, circulatory failure, pulmonary insufficiency, hypertension ( high pressure from 180 to 110 and more), chronic kidney disease.

You can change the pace, the load, the route, and the time for training, but one thing should always remain the same. This is the desire for results, pleasure from sports and a great mood!