Running is one of the effective activities for losing weight, strengthening muscles, and improving blood circulation. Jogging does not require expensive equipment and is accessible to anyone. Despite its apparent simplicity, running is a rather complex exercise. Incorrect foot placement can lead to joint and muscle problems. Not correct breathing causes rapid fatigue.
There are also nuances in preparation. Going for a run after eating can cause problems with the pancreas. Before starting classes, be sure to master the technique proper running. They will help you understand it and avoid common mistakes. free video lessons for beginners.
Running for beginners
Master of Sports in Athletics Mikhail Kulkov touches on an important action with which you need to start any workout - warm-up. At the beginning of the video, the athlete talks about proper preparation body to active load. The author suggests doing lunges forward, twisting the torso, raising the knees and bending. Mikhail Kulkov shows exercises that allow you to find out if the body is ready for the upcoming physical activity: jumping in place and shuffling. The warm-up takes more than seven minutes.
In the second part, Mikhail Kulkov briefly talks about the running technique itself: correct breathing, the number of steps per breath, hand position. The final part is devoted to exercises to maintain joint mobility and muscle elasticity after training.
How to run correctly
Master of sports in triathlon Alexey Nesterov and bodybuilder Dmitry Selivestrov tell the viewer about the common mistakes of novice runners: incorrect distribution of the load on the foot, correct position bodies while moving. The authors of the video teach you how to breathe correctly, hold your body, and calculate the length and frequency of your step. Following the recommendations will reduce the likelihood of injury and help you cover long distances without extreme fatigue.
Correcting running technique errors
Understanding your own mistakes when moving is only the first step for a beginning runner. It’s a completely different matter to get rid of them and consolidate the result. Correcting errors and improving technology is a long and tedious process. It will help to simplify it sports commentator and blogger Vasily Parnyakov. The video lists exercises that help eliminate the main mistakes of beginners. The exercises are simple, but effective. They allow you to develop the ability to correctly distribute the load on the muscles while running.
Foot placement while running. Exercise
One of the most common mistakes when running is incorrect distribution of the load on the foot. Inexperienced runners often “land” on their heel or toe, although the correct emphasis is on the center of the foot. Even many experienced athletes find it difficult to cope with this task.
IN short video Veteran track and field athlete Valery Zhumadilov demonstrates a simple and effective exercise that develops proper coordination. When performing the exercise frequently, the foot is automatically placed correctly, thereby reducing the load on the joints.
Running technique. Breath
In the first part of the video, marathon runner Maxim Buvalin briefly talks about the correct contact of the foot with the earth's surface while jogging. The second part is devoted to an important aspect - breathing. The author of the video gives advice on correct technique“inhale and exhale” taking into account the time of year. In the final part of the video, Maxim Buvalin shows useful exercise on the horizontal bar, allowing you to relax your back muscles after a long run.
Proper jogging
For a beginner, the ideal start to exercise would be a slow jog. Despite moderate load, during a slow jog there is a significant loss of energy and excess weight. Thanks to the “springy” movement, the muscles become more elastic. The jogger gradually develops endurance and allows you to move on to a more complex “flight phase”. The main advantage of moving slowly is the lack of heavy stress on the joints.
Take advantage of all the benefits have a nice run This is possible only if you follow all the rules shared by the author of the video. The blogger talks about the correct positioning of the pelvis, back and shoulders, relaxing the arms, distributing weight on the foot and reducing the load on the heart and lungs.
Natural running lesson
The author of the video is Russian record holder in marathon races Leonid Shvetsov. The athlete talks about the natural running technique, thanks to which he did not leave the sport early and improved his results. The technique allows you to properly distribute energy and reduce the likelihood of injury.
The video talks about the principles of how the body works during movement. Knowledge of the theory is necessary to develop the correct technique and reduce the load on muscles and tendons. Leonid Shevtsov pays special attention to placing the foot at the center of gravity and recommends a series of exercises to develop a habit. The athlete also demonstrates to the viewer exercises to activate the gluteal muscles.
The peculiarity of the lesson is its clarity: technique and typical mistakes shown with specific examples.
Master class on proper running technique
Anton Burmakov has been involved in athletics for seven years. The advice given by the athlete allows him to achieve good results V different types running. In sprinting, a beginning athlete learns to reduce the number of steps, and over long distances, to save energy. The video is useful because it contains specific exercises for developing certain techniques. For the correct position of the body, the author suggests running in place, for correct positioning of the foot - without shoes. Maintaining balance and not swaying the body will teach you to move along a line, and imaginary punches will develop the habit of holding your hands correctly.
Anton suggests forgetting about the stereotype “inhale through your nose and exhale through your mouth.” Recommends breathing through both your mouth and nose at the same time while running. Attention has also been paid to the surface for studying. The author advises training in a stadium or park and avoiding paved surfaces.
Exercises for runners
In the video lessons, the authors list special running exercises allowing you to improve your running technique. The complex helps strengthen muscles and the musculoskeletal system and better sense the center of gravity. Regular exercise makes it easier and more effective. The feeling of fatigue is reduced, the likelihood of injury is minimized. The set of exercises will be useful for both sprinters and stayers.
Middle and long distance running
Most new runners choose medium or moderate runs. long distances. They are more effective for weight loss and overall strengthening of the body. However, stayer running requires the athlete to combine strength training, speed, technique and endurance.
The educational film from Soyuzsportfilm talks about training process track and field athletes specializing in middle and long distances. Listed effective exercises, developing speed, flexibility and coordination of movements. Attention is also paid to recovery after long physical exertion.
Exercises demonstrated by professional Soviet runners. The film was shot in 1980, the exercises shown in it have lost relevance for professional sports, but will be useful for beginners and amateurs.
Where to go for a beginner who really wants to run, but right away wisely and under the supervision of a coach.
1. I Love Running
What is it: the most successful project on the topic of teaching running enthusiasts in Russia - ILR already has a lot of branches in different cities something no other running school can boast of. The founders - Maxim Zhurilo, Irina Moskovkina and Vladimir Pasekunov - here embodied the American concept of three points: a clear goal, a clear deadline, a team.
Features: here you will be prepared for a half marathon in 7 weeks or a marathon in 14 (this is for those who have already run 21 km) - and such preparation periods raise a lot of questions among professionals. Preparations are underway for a specific race (and you need to be ready to go to it) - and although it is possible to eventually run your 21 km while training at home, this option is not popular.
By the way, the founders have already managed to open parallel projects I Love Swimming and I Love Cycling and, as a logical continuation, they will soon organize the Ironstar triathlon competition in Sochi. The guys also have a paid video channel with lectures on sports themes, and they often hold lectures in their office.
NB: this year they launched a long-term training program for the marathon - for example, to run 42 km in Vienna on April 10, 2016, you can start training with them now.
Trainers: in Moscow - Irina Borisovna Podyalovskaya (world record holder in the 4x800 meters, Honored Master of Sports), Sergey Korneev (sports director of the Moscow Marathon), Svetlana Nechaeva - trail running (international master of sports).
Class schedule: usually twice a week with a trainer and at least once on your own.
Price: preparation for the half marathon - 13,500 rubles for 7 weeks, long-term preparation for the marathon - 42,000 rubles for 7 months (or three payments of 16,000 rubles each).
What is it: a running school and functional training under the leadership of Vlad Melkov, it “spun off” from I Love Running, in which Vlad once worked (and trained me).
Features: there is a serious emphasis on general physical fitness and there is no such fanatical attachment to half marathons and marathons. In the “Get Started” program, which runs for 1 month, the final is a 5 km race, which is just the thing for a beginner. RunFit for the more advanced combines crossfit and running - there is parachute running, jumping exercises, running uphill, working with free weights. However, they are preparing for the starts here too, but among them there are official 5 and 10 km.
Trainers: Vlad Melkov (master of sports in athletics), Vadim Kudalov (master of sports in athletics), Maria Andreeva (candidate of masters in acrobatics) - you can read about everything.
Class schedule: two workouts per week with a trainer, at least one on your own.
Price: 7,000 rubles for “Get Started” (4 weeks), 11,400 rubles for RunFit (3 months), 13,500 rubles for half-marathon preparation (8 weeks).
What is it: another running-training project by coach from Serbia Milan Miletic (you might remember him from Unity Run Camp, and then, which he left in the care of ILR to do something of his own).
Features: Nula is dedicated not only to sports, but also to socialization - Milan believes that we, residents of big cities, really lack not only sports loads, but also communication with those who share our interests. Also, Nula is not only about running - there are a lot of planks and other joys of functional training. There are no clear training goals here - this is a story about how to keep yourself in good shape and improve your health. By the way, you can try it at open free training sessions - next one will be on Monday, September 7. Milan is currently at a running camp in Croatia, so regular training will begin on September 16th.
Trainers: Milan Miletich (Ironman finisher, trail races), Polina Syrovatskaya (candidate of sports aerobics).
Class schedule: You can go three times a week in the morning and in the evening at 7.30 - in Sokolniki and Luzhniki.
Price: 2 weeks - 2500 rubles, month - 5000 rubles.
4. Pro Trainer Run
What is it: strictly speaking, this is not a running school, but simply one of the types of training in Pro Trainer. And you can study both individually and in mini-groups according to a schedule. Training takes place both outdoors and indoors (cycling track in Krylatskoye).
Features: Pro Trener has the most scientific and at the same time individualized approach to everything, so it will not do without system diagnostics and a test on a gas analyzer. It will also not do without functional training, stretching and other important components of good running.
Coaches: Elena Leonova, Anton Feoktistov, Andrey Paliy, Andrey Zhukov, Alexey Barannikov (you can read about the coaches).
1. Seminars and webinars by Leonid Shvetsov
Who is this: Leonid calls himself an N1 expert on natural running technique(he even translated a book about her). There is debate about the technique itself and the “natural” pro labeling (you’d better not follow all the running coaches on Facebook at the moment when they decide to argue with each other), but Leonid himself is a master of sports, twice the record holder of the Comrades ultramarathon, and, overall, a legend in running circles.
How and what you can learn: The natural running technique involves landing on the forefoot, correct position of the body and arms, and short steps. Mastering the technique promises a runner high speed with low energy consumption and low risk of injury. You can learn from Leonid at webinars (September 9 - free for future marathon runners) or rare two-day seminars that he conducts in Moscow. You can also try asking him for individual training.
Price: 300 rubles for a webinar, seminar - 4,000 for theory, 8,000 for theory with practice, 15,000 rubles for the same + personal consultations.
What could be easier than running? Many people are really perplexed why so much attention is paid to this sport, why training an excellent sprinter or stayer is a serious matter, which is often done the whole team professionals. Although, it would seem: running does not require special conditions, but only legs and a surface. This is only partly true: in fact, runners know very well that their business is complex, complex work that requires one hundred percent effort every day.
Why is running popular among children? The answer is obvious: the answer is their age. Firstly, children often run around, playing something, competing, splashing out excess energy, and secondly, it is precisely the age of children and youth - best time for professional running: strength, enthusiasm, health. But still, “spontaneous” running differs in many ways from professional running. In our city there are specialized sections in which schoolchildren and those who are still preparing to become them will learn all the nuances of this sport - tactics, technique, and improve their physical fitness and coordination.
Of course, running is useful for developing and strengthening cardiovascular system, increases immunity and endurance, normalizes weight, develops entire muscle groups. Naturally, the children are trained taking into account their age, physical data, and natural abilities, and these processes are supervised by professional trainers.
At what age is it best to start running?
Running as a conscious, rather than spontaneous, activity can begin for children from one and a half to two years old. It is at this age that boys and girls, as a rule, already walk confidently. Kids can be interested short workouts with mandatory stops for games. In this case, the running distance at first should not exceed ten meters. During classes, children's attention and coordination develops. It is not necessary to run in a straight line: it is possible to move like a snake along a drawn line or run around small obstacles.
How to choose running shoes depending on the surface?
If a person looks at their sole before buying running shoes, then he must remember what surface they will come into contact with. You need to pay attention to a soft sole when you are running on special treadmills, smooth asphalt and other hard surfaces without potholes or pits. Soft soils and dirt paths impose their own requirements: the sole must be stiffer and the tread deeper to improve recoil. If a person often runs through the forest, and even in bad weather, then he needs a deeper tread, or even iron spikes, to prevent slipping. Of course, the soles must also be rigid so that the runner’s feet are protected from rocks, snags, etc. Often, off-road shoes also include lateral support, which protects the feet from dislocations. A dense mesh is also installed, which is difficult to damage.
Improvement in business and well-being in family life. Running in splendid isolation means you will have rapid career growth. Along with a high position will come decent earnings. Running through tall grass - new interesting endeavors await you ahead that will absorb all your free time. Participating in running competitions means that you will compete for the attention of your loved one, in which your opponent will fail.
Remember the feeling of running, imagine how easy it is for you to run, as if you have wings behind your back. Be sure to run (not mentally, for real) at least a few steps.
Chasing someone - the vacation you have dreamed of for so long will become a reality. Getting tired of running - the dream foretells you a wonderful vacation. Running in the company of other people - pleasant company will allow you to take a break from the stress of recent days and get a charge of positive emotions.
Try to remember the faces of the people who are running with you. They will become your companions in relaxation and entertainment. Imagine around the faces of those people meeting whom will bring you the most pleasure.
Running without a specific goal/Running for the sake of running - procrastination, futility of actions. Running barefoot - you have taken rash steps, troubles are inevitable. Running along the edge - your thoughtless risk will lead to danger. Running in a circle - your actions will lead you to a dead end. Running in place - your indecision will cause difficulties that you will encounter in the near future. Stumble while running - your senseless actions will lead to monetary losses.
Focus on the fact that the purpose of your run was to carry out the instructions of the general under whom you serve (see General).
Interpretation of dreams from the Dream Book of Simeon ProzorovSubscribe to the Dream Interpretation channel!
Dream Interpretation - School
Attending school in a dream is a sign of your exceptional literary talent.
If you dreamed about your childhood and the school you attended, then perhaps you will feel a little nostalgic about past joys. In addition, some unfortunate incident may darken your life.
If you dreamed of yourself as a teacher, then, despite your humanitarian inclinations, you will be forced to look for work in another field.
In general, a dream about a school teacher indicates that you prefer quiet joys in life.
If you see a school and children playing in the schoolyard in a dream, you can count on a gradual ascent up the career ladder.
Interpretation of dreams from
