Teaching children to run is not a difficult task. But, more and more aware of the importance of running for improving the health and physical development of students, I am gradually convinced of the complexity of running preparedness when teaching with a whole class.
Running as the basis of physical training with primary school students at physical education lessons
"If you want to be strong - run, if you want to be beautiful - run, if you want to be smart - run" - these wise words carved on a rock in ancient Hellas confirm that people have long known about the benefits of running. But now every student needs not only to know, but also to understand well how it affects the body. It is very important to develop in the child a conscious and daily need for him, like the need for food and sleep.
At present, physical culture and health work with younger students should be built in accordance with the requirements of the Federal State Standard for Primary General Education. As a result of training according to the second generation of the Federal State Educational Standard, younger students will acquire vital motor skills and abilities necessary for the life of each person.
Teaching children to run is not a difficult task. But, more and more aware of the importance of running for improving the health and physical development of students, I am gradually convinced of the complexity of running preparedness when teaching with a whole class. After all, the whole class goes on the treadmill at the same time, and, of course, the preparedness for running in different children is by no means at the same level. This is where the teacher is required to have serious knowledge of the basics of the physiology of children, methods of developing motor qualities, and the ability to use this knowledge in practice.
Over the course of several years, I have carried out systematic, purposeful work to improve the methods of running training for primary school students. For students, I have identified the main types of running and running exercises. This is running in alternation with walking (increasing it with the age of the child, starting from 1 minute); running accelerations (10-30 m); running from various starting positions; running over obstacles. All the proposed types of running are mostly in the nature of preparatory exercises.
And as my work experience shows , children have sufficiently developed abilities for significant long-term work, if it is done in lessons of moderate intensity. For example, students, when alternating short-term running with walking, freely overcome 4.5-5 km per lesson. And with continuous running for 6-10 minutes. the guys ran a distance of 1.5 - 2 km. Basically, it can be noted that primary school students have good prerequisites for the development of endurance in running. Regular jogging in my lessons helps to increase the level of maximum oxygen consumption, improve the regulation of the heart.
Thanks to jogging in children, the strength of heart contractions and the amount of blood ejected increase, oxygen consumption decreases, and the work of the heart becomes more economical. Running exercises temper the will, bring up the ability to overcome difficulties, and develop purposefulness.
Starting running training with primary school students, one should not forget about the need for a strictly differentiated approach to assessing physical capabilities.
At the beginning of the school year, I start running with exercises to strengthen the feet and to teach the elements of proper running. Foot strengthening exercises help prevent ankle injuries. I use walking and light running on my toes, varieties of jumps: side step, jumping in a squat on my toes with turns to the right and left, moving forward with the right and left sides. I also include other similar exercises with different positions of the hands, which helps to maintain balance.
After several classes in September, I conduct testing; I determine the level of development of endurance (running 4-6 m) and speed (segments of 20-30 m), as well as speed and strength qualities (long jumps from a place). Students who did not perform satisfactorily on the test I took under my control, gave them homework and carefully checked them.
To teach the correct running technique, I use exercises such as running at an even, calm pace with the foot from the toe; practicing high hip raise; in the run "throwing" the heels back.
When conducting classes in the gym, I include slow running in the introductory part, moderate-intensity running (up to 4-5 minutes), submaximal and maximum (accelerations, relay races) in the middle or end of the main part.
But most of all I use running in outdoor games: ("Owls", "Salki", "Polar Bears", "Two Frosts", "Geese - Swans", "Fifteen", "Hares in the Garden", etc. Regularly on In my lessons I conduct relay races using sports equipment: balls, hoops, jump ropes, flags.
Of course, we must not forget that both in the gym and on the open area, running exercises must always be combined with jumps. I include in my classes more multi-jumps, jumps up, with reaching suspended objects in a jump.
At the end of the school year (when entering the open area), I use basically the same exercises, but I increase the number of accelerations and runs of short, medium and long segments not at full strength. And, of course, I hold the simplest running competitions and games.
In the process of gaming and competitive activities, I use the skills of collective communication and interaction; children begin to understand the importance of physical education for health promotion, physical development and physical fitness. At the same time, I do not miss the opportunity to develop dexterity in students. During a long even run, the guys overcome an obstacle course consisting of gymnastic benches and sports equipment.
Considerable attention is paid to various types of running training in the complex program of physical education. This is not accidental, since in all the variety of means used in physical education, there is, perhaps, no other that could compete with running. It is the simplest, most natural, accessible and comprehensive exercise that allows you to widely vary the amount of load on the body.
In working with primary school students, one of the goals of my work has been and will be - this is the creation of conditions that allow educating the need for physical activity and a healthy lifestyle.
Teacher of physical culture Mashtakova Olga Petrovna
MKOU Novobogoroditskaya OOSh Petropavlovsky district
Walking hands on the belt; for each step, turn the torso and the arm of the same name to the side.
Walking; two steps forward, placing your foot, squat your arms to the sides, stand your arms down.
Walking; four steps forward, emphasis crouching, emphasis standing bent over, emphasis crouching, stand up.
Walking; with a turn to the right, the leg stand apart and three springy bends forward, straightening up, turning to the left in a circle into a leg stand, etc.
Four steps forward; left to the side with a clap of hands above the head, putting the left, hands down; right to the side with a clap of hands above the head; placing the right, hands down.
Four steps forward hands behind the head; right hand forward, right hand forward; placing the right, hands behind the head; left hand forward, left hand forward; placing the left, hands behind the head.
7. Two steps forward, placing a foot, lean forward and straighten up.
8. Two steps forward, placing a leg, crouching and standing up.
Running and its varieties
1. Normal running.
2. Running on toes.
3. Run in place.
4. Running with high hips.
Running with shin whipping.
Running right (left) side forward.
Running backwards.
Running with a change of straight legs forward or backward.
Alternating running with running in place.
Cross running.
12. Running on the points of the hall.
13. Alternating running with walking and jumping.
14. Silent running.
15. Running with a change of pace.
16. Running in a semi-squat.
17. Running with overcoming obstacles.
18. Running with turns on the corners.
19. Running with simultaneous turns (180, 360 °) on a signal.
20. Running with rebuilding in a column of two and vice versa.
21. Running in a column of two, three, four.
22. Running with a change of direction (counter-move, "snake", diagonally, in a circle).
23. Running with a change of guide.
24. Minching run.
25. Run in ranks.
26. Running on gymnastic benches.
Jumps and their varieties
Jumps with advancement in all directions.
Alternating jumps in place with moving forward by jumping, stepping or running.
Jumping legs together, legs apart.
Jumping legs apart and legs together.
Jumping on the right, left.
Jumping cross right or left.
Jumping from one to another.
9. Jumping legs apart and crosswise left and right.
10. Jumping with claps.
11. Jumping in place and with advancement and turns.
12. Jumping, bending your legs back.
13. Jumping with 180 and 360 degree turns.
14. Jumping over obstacles.
15. Jumping in a semi-squat and squat.
16. Jumping with the capture of the group.
17. Jumping on marks.
Sample drill topics
STRING EXERCISES TOPIC 1
1. Building in one line
2. Task for attention:
1-3 - three steps forward
4 - attach the right
5-7 - rebuilding from one line to two
8 - pause
1-2 - turn left
3-4 - turn right
5-7 - rebuilding in one line
8 - pause
3. Walking:
a) ordinary;
b) for each step - hands on the belt, hands to the shoulders, hands up with a clap above the head, hands down;
c) two steps, placing the left, touching the slope, i.p.;
d) three steps, attach the right one, crouching emphasis, lying emphasis, crouching emphasis, i.p.
4. Running:
a) ordinary;
b) alternating running with moving forward with running in place;
c) task for attention:
1 clap - running with high hips,
2 claps - running with shin overwhelm;
d) running backwards with a change of direction:
diagonally, counterclockwise, "snake";
5. Jumping:
a) on two, arms to the sides;
b) on the right, hands up;
c) on the left, hands to the shoulders
6. Exercises to restore breathing
7. Rebuilding in a column of 3 (4) by entering branches with a shoulder
8. Opening with side steps
9. Closing according to the Charter of the Armed Forces(with turns)
10. Rebuilding in 1 rank by entering compartments with a shoulder
STRING EXERCISES TOPIC 2
2. On-site changeovers:
a) in a column of two and reverse in a column of one;
b) in three lines and vice versa in one line
3. Walking:
a) ordinary;
b) marching step;
c) 4 cross steps, arms to the sides; 4 steps in a semi-squat, hands behind the back;
d) turns of the torso for each step, hands on the belt;
e) lunges for each step, hands on the head
4. Running:
a) ordinary;
b) in a semi-squat;
c) side steps with the right, arms up and left side, hands in front of the chest;
d) with turns in the corners
5. Jumping:
a) in a stand with legs apart, legs together, arms to the sides;
b) the same back;
c) 4 jumps on the left, hands on the belt; 4 jumps on the right, arms to shoulders
6. Exercise to restore breathing
7. Rebuilding in a column of 3 (4) turn in motion
8. Opening according to the charter of the aircraft (with turns)
9. Closing with side steps
10. Rebuilding in a column one at a time
STRING EXERCISES TOPIC 3
1. Building in one line
2. Rebuilding in a column of 3 (4) by entering branches with a shoulder
4. Two roundabouts in motion and group stop
5. Rebuilding in one line by entering the branches with the shoulder
6. Walking:
a) ordinary;
b) with a sharp step, hands in front of you;
c) for each step - hands forward, in front of the chest, to the sides, down;
d) slopes touching each step;
e) two steps in a half squat, hands behind the back, two steps in a squat, arms up
7. Running:
a) ordinary;
b) cross-country running with the right side, arms to the sides and left side, arms to the shoulders;
c) in a semi-squat backwards;
d) on cotton - jump around and run in the opposite direction
8. Jumping:
a) on two, with claps above the head for each count;
b) in a leg stance apart, a cross-left (right) stance, hands on the belt
c) in a semi-squat, hands to shoulders
10. Rebuilding according to the calculation of the ledge
11. Rebuilding in one line
STRING EXERCISES TOPIC 4
1. Building in a column one at a time
2. On-site changeovers:
a) in a column of three and reverse in a column of one;
b) in two lines
3. Transition from walking in place to moving forward
4. Two left turns in traffic, turn around, two turns right
and group stop
5. Rebuilding in one line
6. Walking:
a) ordinary;
b) rolling step, hands behind the head;
c) for each step - alternately hands forward, up, to the shoulders, down
d) for each step - lunges with the same turn of the torso, arms to the sides
e) step left, put the right, emphasis crouching, stand up
7. Running:
a) ordinary;
b) task for attention:
1 clap - jump turn 180° and run in the opposite direction
2 claps - jump 360 ° turn and run in the same direction;
c) with a change of straight legs forward, hands in front of the chest;
d) with a change of straight legs back, hands on the head
8. Jumping:
a) on two, hands on the belt - for every 4 count - turn around and jump
back forward;
b) 4 jumps on the left, 4 on the right, hands to the shoulders - back
c) with a change of straight legs to the side, arms to the sides
9. Exercise to restore breathing
10. Rebuilding in a column of 3 (4) turn in motionindicating
interval and distance
11. Rebuilding in a column one at a time
1. Conducting the preparatory part of the lesson of physical culture at school / Antsyperov V.V., Simonov V.P. - Volgograd: VGAFK, 2004. - 66 p.
2. Programs of educational institutions for students in grades 1 - 11: A comprehensive program of physical education. - M .: Education, 2004. - 128 p.
3. Petrov P.K. Methods of teaching gymnastics at school: A textbook for university students. - M.: VLADOS, 2000. - p. 113-127
4. Gymnastics and methods of teaching it: Textbook for physical culture departments / Ed. N.K. Menshikov. - St. Petersburg: Publishing House of the Russian State Pedagogical University, 1998. - S. 214-224
5. Vasil'eva Z.N., Druzhkov A.L., Semenov L.P. Types of movements: Exercises and guidelines for their implementation. - M., 1992. - 25 p.
6. Popov Yu.P., Afonsky S.A. Combat exercises and types of movements in practical classes in physical education in educational institutions: Methodological guide. - Volgograd: VGIFK, 1991. - 36 p.
7. Gymnastics and teaching methods: Textbook for institutes of physical culture / Ed. V.M. Smolevsky. – Ed. 3rd, revised, add. - M .: Physical culture and sport, 1987. - S. 45-55
8. Gymnastics: A lesson in gymnastics and its methodology. - M.: GTSOLIFK, 1987. - 36 p.
9. Gymnastics: Textbook for institutes of physical culture / Ed. A.T. Brykin. - M .: Physical culture and sport, 1971. - S. 222-232
During the practical sessions students are being studied most widely used in the practice of physical education exercise groups. This:
Throwing exercises;
Balance exercises;
Acrobatic exercises;
Jumps (unsupported, support);
Vertical rope climbing technique.
Many people remember that in physical education classes, exercises were often given under the name - or SBU for short. Why these exercises are so important for the development of running technique and fitness and what are the main exercises used for these purposes, we will learn in this article.
General and special exercises
In the classification of physical activity and physical exercise, there are two terms: general and special exercises or load.
The first term means that the exercise or load is given for the development of general physical fitness, that is, not associated with a particular sport. Special exercises or load, on the contrary, affect those muscle groups, functional systems, or form motor skills that determine success in the sport that we practice.
Based on this provision, it can be assumed that the "Special Running Exercises" will contribute to the growth of the special physical and technical training required in running, and this is true.
We have already talked about the anatomy of running, and said that running involves many muscles that perform different functions. To increase the strength or endurance of these muscles, you can use various exercises with weights in the gym, but in this case, our muscles work in conditions other than running.
In order for the muscles not only to receive physical activity, but also to form the correct structure of movements, “Special Running Exercises” were developed. Each of these exercises is a separate element of running, whether it be lifting the hip or pushing with the foot, but with an emphasis on enhanced performance. Thus, in specific running exercises, we are still moving forward as in running, but in each exercise, we emphasize the different technical elements of running.
Modes of performing special running exercises
Special running exercises can be used for several purposes:
1. First, as part of a warm-up, to activate and warm up target muscle groups. In this case, the total volume and intensity of special exercises will be small.
2. In the second case as a means of correcting running technique. The dosage of special exercises in this case will depend on which aspect of the technique is affected. If this is a correction of physical defects, then the volume will be increased, and if there is a correction in the structure of movements, then the volume and intensity will be less, since it is necessary that the student be fresh enough to form the correct technique.
3. Thirdly, special running exercises can be used as a means of special physical training of a runner. In this case, the dosage and intensity will also differ depending on what physical quality development is going on. If, for example, we develop strength qualities with the help of the “Multiple jumps” exercise, then we can limit ourselves to performing 10 jumps with maximum intensity. And if we want to develop strength endurance with the help of the same exercise, then we accordingly reduce the intensity and increase the number of jumps, for example, up to 30-40 per set.
10 special running exercises
So, after we figured out what, when and where it is applied, we can proceed to the analysis of the exercises themselves. For this occasion, we have prepared for you 10 special running exercises that you can use in your workout. Once again we thank the school run life for help in making the video for this article.
1. Running with high hips.
The main goal of the exercise— impact on the muscles of the anterior surface of the thigh, feet, hip flexor muscles, improvement of intermuscular coordination.
Running with high hips will also be useful for runners who do not raise their hip enough while running or have too much shin overlap.
Technique:
Standing high on the foot, we alternately begin to bend the legs at the hip and knee joints, while moving slightly forward.
The thigh in this exercise rises parallel to the surface, and when landing, the leg is elastically placed on the support. Accent in the exercise should be aimed at removing the leg from the support, and not at setting it up.
The torso in this exercise is in a vertical position, and the arms work in the same way as when running.
Possible mistakes:
1. Thigh not parallel to the ground.
2. Violation of posture and hand work;
3. Lack of elasticity or collapse in the foot;
4. Emphasis on placing the foot on the support, instead of focusing on lifting the hip.
2. Running with shin whipping.
This exercise mainly directed to warm up the knee joint and the muscles of the back of the thigh. The exercise will also be especially beneficial for runners with weak hamstrings.
Technique:
In this exercise, we perform a kind of elastic run, alternately bending the legs at the knee joint, throwing the lower leg back to the buttock.
The torso is slightly tilted forward, the arms work in the same way as in running. Do not forget that your shoulder girdle must be relaxed, as excessive enslavement will then have a bad effect on running efficiency.
When performing the exercise, pay attention to the soft and silent removal of the leg from the support.
Possible mistakes:
1. Lack of elasticity when setting the foot;
2. Excessive torso tilt;
3. Taking the hip forward beyond the vertical when folding the leg;
4. Incomplete folding of the leg;
5. The shoulder girdle is enslaved, the hands are not working correctly.
3. Rolling from heel to toe
the main task in this exercise - to feel the muscles involved in pushing.
Technique:
As the name suggests, in this exercise we perform heel-to-toe rolls. Starting from the heel, we apply force through the big toe, followed by pushing forward, after which we again land on the pushing leg and perform a new push with the other foot.
The trunk during the exercise takes a vertical position. The arm movement can be done in two ways: perform arm movements as in running, or straighten and relax the arms and maintain balance only through small rotations in the shoulders.
When performing the exercise, also do not forget about a soft landing.
4. Multihops
Exercise, in essence, is jumping from foot to foot and, as a result, it develops well the muscles of the back of the thigh and calf muscles. Multi-jumps are often used in jumping training of athletes and serve as a good means of developing strength endurance.
Technique:
When repulsing, we fully straighten the pushing leg, while the swing leg, bent at the knee joint, is brought forward. Setting the foot upon landing occurs with an active raking movement on the entire foot. Hands work in different ways, thereby helping to maintain balance. The torso is also in an upright position, possibly with a slight lean forward.
Possible mistakes:
1. Putting the foot on the heel
3. Sticking your legs under you.
5. Multi-jumps (Multi-jumps through a running step)
The exercise is similar to the usual multi-hops, but has several differences and is also one of the most commonly used exercises in the preparation of jumpers.
Technique:
As in multi-jumping, we perform an active push-off and forward hip-up, however, after landing, we do not jump to the other leg, but take a normal running step.
This is already a more difficult exercise in terms of coordination and you will have to spend a little time to do it correctly. Through the alternation of step and jump, we learn to alternate between relaxation and muscle tension, so try to follow the active inclusion in the repulsion after the step.
Possible mistakes:
1. Putting the foot on the heel
2. Weak push forward
3. Sticking your legs under you.
4. Violation of the step structure
6. Jumps with step setting
In this exercise, the main emphasis is on the flexor muscles of the foot and lower leg, which produce repulsion.
Technique:
The exercise is somewhat reminiscent of heel-to-toe rolls, however, in this exercise, repulsion occurs from the front of the top, and not from the heel. Pushing off, we bend the hip a little at the hip and knee joint and lift it up a little.
Landing occurs almost on two legs at the same time: first on the push leg, and then actively on the fly leg, after which we again perform active repulsion.
Possible mistakes:
1. Rolling instead of pushing off
2. Poor landing cushioning
7. Running on straight legs.
Running on straight legs good effect on calf muscles, as well as the muscles responsible for the reduction-breeding of the hips. This exercise is also used to correct weak repulsion while running.
Technique:
When performing this exercise, we perform an active “raking” setting of the straight leg on the support and a quick extension of the fly leg, approximately at an angle of 45 °. Our foot must actively meet the support in order to push the body forward.
The torso is in an almost vertical position, the arms perform active work, as in running.
There should be a feeling that we are moving forward in small elastic jumps.
Possible mistakes:
1. Sluggish, inelastic repulsion;
2. Deviation of the trunk back;
3. Wrong work of hands.
4. Bent legs;
8. Running backwards
Besides that this exercise perfectly improves coordination of movement, trains our peripheral vision and hearing, it also strengthens our buttocks, back of the thigh, as well as the muscles of the press and back.
Technique:
To perform this exercise, take a stance with your back forward to the direction of movement. Bend one leg at the knee and take a step back. Landing begins with a toe, and then a roll back occurs. Without waiting for a complete roll, step back with the other leg.
Keep your torso upright. Leaning back too much can lead to a fall. Remember to also turn your head occasionally to assess the situation.
The arms are also bent at the elbows. The movements are the same as when running, but with a slightly smaller amplitude.
9. Running with a cross step
Cross step running can be a good exercise for developing mobility in the hip joint, strengthening the muscles of the foot and muscle groups adducting and abducting the thigh. If a runner has low mobility in the hip joint, then this exercise is well suited to correct this deficiency.
Technique:
This exercise must be performed on both the right and left sides. Do not forget to perform the exercise in each direction, as in this case you will achieve a more harmonious and symmetrical development.
As an example, let's take a cross step with the right side
The exercise is performed on a high foot. Take a right step to the right side, and then a left step back behind the right leg. After that, again take a step with the right to the right side, and then step with the left but already forward of the right foot, etc.
Performing this exercise, you must maintain balance, which is achieved by alternating twisting of the torso. At the same time, do not deviate the torso from the vertical position.
Hands with a cross step are raised to the sides to shoulder level. You can perform the exercise both with straight arms and with alternate bending of the right and left arms to maintain balance.
Possible mistakes:
1. Low hand position.
2. Heel drop.
10. "Wheel" or "Bicycle"
This exercise frequently used i to teach running technique, as well as to strengthen the muscles of the foot, hamstring and hip flexors.
This exercise is already quite difficult and requires more physical exertion.
Technique:
The exercise itself is a lot like running. The leg is bent at the knee joint, the thigh is raised parallel to the ground. Further, the shin is carried forward and the leg with a raking movement begins to fall down onto the support under the center of gravity. After pushing, the pushing leg is swept back and the movement is repeated, but from the other leg.
S.V. Kirdyashkin, teacher of physical culture.
MBOU "Beyskaya secondary boarding school"
Main types of movement
When compiling a set of exercises for general physical training, the main types of movement characteristic of a person throughout his life are used: walking, running, jumping, crawling, climbing, rolling, throwing and catching, throwing. Consider these types of movements.
Walking is one of the first types of movements that a child masters at the end of the first or beginning of the second year of life after the ability to crawl. The entire musculoskeletal system is involved in this process of movement, involving more than half of the muscles of the body. At the same time, the correct posture is formed, and the respiratory and cardiovascular systems are trained. In the process of walking, there is a constant alternation of muscle tension and relaxation, which ensures the physical development of children of different age groups. All exercises are best performed to music.
The main types of walking: normal walking at a moderate pace, walking from heel to toe, walking on toes, walking on heels, walking with high knees, walking with a wide step, walking with side step, walking with cross step, gymnastic walking, walking with closed eyes, walking backwards , walking in a semi-squat, walking in a squat, walking lunges.
Run- the main and most effective physical exercise, contributing to the development of physical qualities - endurance and speed. As in walking, running requires good coordination of the movements of the arms and legs, correct posture and appropriate placement of the foot on the support. Learning to run easily, quickly, with good coordination should begin from preschool age. Over time, children are able to perform different types, using different running techniques. Running varies depending on: distance, form, pace. depending from a distance running is divided into: short distances, middle distances, long distances, marathon. In addition, there are: cross-country running, obstacle running, hurdling. According to the form distinguish: normal running, running on toes, running with high knees, running with a wide step, running with the leg bent at the knee, running with a cross step, running with jumps. By pace Distinguish between: running at a fast pace, slow running, running at a variable pace.
jumping are not a cyclic movement, like walking and running, but consist of several sequentially and simultaneously performed movements, depending on the type of jump. The following types of jumps are distinguished: bouncing, jumping up from a place, deep jump, long jump from a place, jumping rope, jumping to a hill, high jump from a running start.
Crawling and climbing are the first movements that a child makes even before he begins to walk. In the school curriculum, crawling and climbing are more often included in separate exercises or game situations in the primary grades, less often as an independent exercise. These movements are extremely useful for children, as they develop flexibility and at the same time strengthen large muscle groups - the trunk, shoulder girdle, limbs. Climbing is performed in a mixed form with an emphasis on the legs and grip of the hands (climbing the gymnastic wall, climbing the rope). Climbing is used when overcoming natural or artificial obstacles, when moving from one obstacle to another. Climbing - performed between objects that limit the action (climbing into the hoop, under the low crossbar). Climbing exercises should be performed individually under the supervision of a teacher (rope climbing).
Throwing and catching, throwing require good coordination of movements, develop accuracy and dexterity, strengthen the muscles of the shoulder girdle, torso, small muscles of the hands. Skating develops accuracy of movements, strengthens the muscles of the fingers and hands. Teaching these types of movements begins in kindergarten, and then continues in elementary school, taking into account the age capabilities of children.
Literature
1. Barshai V.M. Physical education at school and at home. Rostov n/a, 2010
2. Vavilova E.N. Learn to run, jump, climb, throw ... M., 2011
Running is a compulsory discipline in many educational institutions, so each of us is familiar with it. It rarely happens that a novice athlete carefully studies the theory. Nevertheless, this is necessary, because by studying the theory, we get an idea of how our body works during running, and what processes occur during this. Of course, each type of running has a different impact.
Initially, all types of running can be divided into amateur and professional. It is clear that a beginner is unlikely to be able to run a marathon, and an athlete rarely uses an easy running technique. Therefore, you need to select the type you need depending on the physique, physical fitness, age. You also need to listen to your body.
Anaerobic and aerobic running
Before proceeding to the main classification, let's clearly separate the concepts of aerobic and anaerobic running. Aerobic exercise is physical activity in which the body does not experience a lack of oxygen. During anaerobic exercise, we spend much more oxygen than we receive when we inhale.
Anaerobic running is more typical for professional sports. Under hard conditions, you can only run a short distance. As a rule, this is a race for 800 meters.
Now let's look at the description of each type of running. Among them:
- Easy
- Average
- jogging
- Fast
- with obstacles
- Shuttle
- Relay
- On site
- For medium distances
- For long distances
- Marathon
Easy
Light running is a lot like walking. Such loads are recommended, as well as for people who are overweight. Light running contributes to a smooth transition to an active lifestyle.
Average
This type is the most common. Almost all non-professionals use it. Most people spend their morning runs at an average pace. allows you to keep yourself in shape and gives you a charge of vivacity for the whole day.
Jogging
Fast
Fast running refers to anaerobic exercise. Races are carried out exclusively for short distances, which the athlete must run in the minimum amount of time. Despite the short distance, the body gets tired quickly, so this type is used only in competitions.
with obstacles
Obstacle racing or steeple-chase is one of the Olympic sports. It includes all sorts of obstacles, including a water hole. Of course, you can train in this type of running only at specially equipped summer stadiums.
Shuttle
Shuttle running is familiar to us from school physical education lessons. Although speed plays a big role here, it is mainly agility that is trained. Shuttle running is characterized by fast starts and sharp turns, so injuries are not uncommon. To do it, you need to be in good physical shape.
Relay race
Relay is a team run. An unlimited number of people can participate. The classic relay takes place in the stadium, one athlete must run a distance of 100 to 400 meters. Interestingly, in mixed relays, both men and women can be on the team.
In the general case, a relay race can be called any sporting event where participants pass a baton or an object that replaces it to each other. It can be held both at the stadium and on the streets of the city, timed to coincide with any city event.
Men's relay race in competitions 
On site
Running on the spot is good because you can train in any conditions and in any place. You perform the same movements as during normal running. However, this technique has disadvantages. First, the load on the body is much less. Secondly, the lack of fresh air affects the quality of the run.
For medium distances
In professional sports, a middle distance is defined as a distance between 800 meters and 2 miles. The pace remains quite fast, so beginners rarely take on such workouts.
For long distances
Such loads are colossal for the body, so only professional athletes run long distances. The distance starts from 3000 km. and theoretically limited only by human capabilities. There are a huge number of rules of running technique that must be followed throughout the race. In such races, the leaders are Kenyan and Ethiopian athletes.
Marathon
The marathon is the most difficult type of running. This is a 40 km race. Only well-trained athletes can run a marathon.
Among the marathons, the most famous are Kosice (Slovakia), Boston (USA) and Berlin (Germany).
Boston Marathon in the USA in 2014 
Competitions
Since running is considered one of the most widespread and accessible sports, hundreds of competitions take place around the world every year.
The largest competition is the Olympic Games. They include several types of running, including middle distance, long distance, marathon, steeplechase and fast running.
Recently, a colorful race has become very popular. This is a 5km race. They are notable for the fact that throughout the race the participants are sprinkled with dry paints.
Watch a video about how the Moscow Marathon was held in 2014, which brought together 100,000 participants
