Running is one of the most effective exercises for weight loss, strengthening muscles, and improving blood circulation. Jogging does not require expensive equipment and is available to anyone. Despite the seeming simplicity, running is quite a difficult exercise. Improper foot placement can lead to joint and muscle problems. Not correct breathing causes rapid fatigue.
There are some nuances in the preparation. Going for a run after eating is fraught with problems with the pancreas. Before starting classes, it is necessary to master the technique correct running. Understanding it and avoiding common mistakes will help free video tutorials 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 - a 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 tilting. Mikhail Kulkov shows exercises that allow you to find out if the body is ready for the upcoming physical activity: jumping in place and kneading. The warm-up is given for 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, and the position of the hands. The final part is devoted to exercises that allow you to maintain joint mobility and muscle elasticity after training.
How to run correctly
Master of sports in triathlon Alexei Nesterov and bodybuilder Dmitry Selivestrov tell the viewer about the common mistakes novice runners make: incorrect distribution of the load on the foot, not correct position body while moving. The authors of the video teach how to breathe correctly, hold the body, calculate the length and frequency of the step. Following the recommendations will reduce the likelihood of injury and help you cover long distances without much fatigue.
Correction of running technique errors
Understanding your own mistakes when moving is only the first step for a novice runner. It is quite another thing to get rid of them and consolidate the result. Correcting mistakes and improving technique is a long and tedious process. It will help to simplify 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 properly distribute the load on the muscles while running.
Foot placement while running. Exercise
One of the most common running mistakes is the incorrect distribution of the load on the foot. Inexperienced runners often “land” on their heel or toe, although it is correct to focus on the central part of the foot. Coping with this task is difficult even for many experienced athletes.
IN short video Veteran track and field athlete Valery Zhumadilov shows a simple and effective exercise that develops the right coordination. With frequent exercise, the foot is automatically placed correctly, which reduces 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-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, slow jogging is the ideal start. Despite moderate load, during a slow run there is a significant loss of energy and excess weight. Thanks to the "springy" movement, the muscles become more elastic. Jogging gradually develops endurance and allows you to move on to a more difficult “flight phase”. The main advantage of slow movement is the absence of a strong load on the joints.
Take full advantage quiet run You can only if you follow all the rules shared by the author of the video. The blogger talks about the correct setting 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 the Russian record holder in marathon races Leonid Shvetsov. The athlete talks about the technique of natural running, thanks to which he did not leave the sport ahead of schedule and improved his results. The technique allows you to properly distribute energy and reduce the likelihood of injury.
The video tells about the principles of the body during movement. Knowledge of the theory is necessary to develop the correct technique and reduce the load on the muscles and tendons. Leonid Shevtsov pays special attention to placing the foot in the center of gravity, 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 lies in 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 tips given by the athlete allow you to achieve good results V different types running. In sprinting, a beginner learns to reduce the number of steps, and in long distances - to save energy. The video is useful for the presence of specific exercises for developing certain techniques. For the correct position of the body, the author suggests running in place, for the correct setting of the foot - without shoes. Keeping balance and not swinging the body will teach you to move in a line, and imaginary punching will develop the habit of holding your hands correctly.
Anton suggests forgetting about the stereotype "inhale through the nose - exhale through the mouth." Recommends while running to breathe both through the mouth and nose at the same time. Attention is paid to the surface for classes. The author advises training in a stadium or park and avoiding paved surfaces.
Exercise for runners
In the video tutorials, the authors list special running exercises to improve running technique. The complex helps to strengthen the muscles and the musculoskeletal system and better feel the center of gravity. Constant exercise makes it easier and more effective. The feeling of fatigue is reduced, the likelihood of injury is minimized. A set of exercises will be useful for both sprinters and stayers.
Running for medium and long distances
Most beginner runners choose to run medium or long distances. They are more effective for weight loss and general strengthening of the body. However, long distance running requires the athlete to combine strength, speed, technique and endurance.
The educational film from Soyuzsportfilm tells about training process 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 are shown by professional Soviet runners. The film was shot in 1980, the exercises shown in it have lost their relevance for professional sports, but will be useful for beginners and amateurs.
Where to go for a beginner who really wants to run, but immediately with the mind and under the supervision of a coach.
1. I love running
What it is: the most successful project on the topic of teaching amateurs to run in Russia - ILR already has a lot of branches in different cities than no other running school can boast. The founders - Maxim Zhurilo, Irina Moskovkina and Vladimir Pasekunov - embodied here 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 times raise a lot of questions from professionals. Preparation goes to a specific race (and you need to be ready to go to it) - and although it is possible to run your own 21 km in 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 give lectures in their office.
NB: This year they launched a long-term marathon training program - for example, to run 42 km in Vienna on April 10, 2016, you can start training with them now.
Coaches: 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).
Timetable of classes: usually twice a week with a trainer and at least once on your own.
Price: preparation for a half marathon - 13,500 rubles for 7 weeks, long-term preparation for a marathon - 42,000 rubles for 7 months (or three payments of 16,000 rubles).
What is it: running school and functional training under the leadership of Vlad Melkov, "spun off" from I Love Running, in which Vlad once worked (and trained me).
Features: there is a serious emphasis on GPP and at the same time there is no such fanatical attachment to half marathons and marathons. On the "Start" program, which lasts 1 month, the final is a 5 km race, which is the most for a beginner. RunFit for the more advanced combines crossfit and running - there is a run with a parachute, jumping exercises, running uphill, working with free weights. However, they are also preparing for starts here, but among them there are official 5 and 10 km.
Coaches: Vlad Melkov (master of sports in athletics), Vadim Kudalov (master of sports in athletics), Maria Andreeva (CCM in acrobatics) - you can read about everything.
Timetable of classes: two workouts per week with a trainer, at least one independent.
Price: 7,000 rubles for Start (4 weeks), 11,400 rubles for RunFit (3 months), 13,500 rubles for training for a half marathon (8 weeks).
What it is: Another running-training project by Serbian coach 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, are missing not only sports loads but also communication with those who share our interests. Also, Nula is not only about running - there are many 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 trainings - next one will be on monday, September 7th. Milan is currently in a running camp in Croatia, so regular training will start on September 16th.
Coaches: Milan Miletich (Ironman finisher, trail races), Polina Syrovatskaya (CCM in sports aerobics).
Timetable of classes: 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, a month - 5000 rubles.
4. Pro Trainer Run
What it is: Strictly speaking, this is not a running school, but simply one of the types of training in Pro Trainer. And you can do both individually and in mini-groups according to the schedule. Trainings are held both on the street 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. Also not without functional training, stretching and other important components of a good run.
Coaches: Elena Leonova, Anton Feoktistov, Andrey Paliy, Andrey Zhukov, Alexei Barannikov (you can read about the coaches).
1. Seminars and webinars by Leonid Shvetsov
Who is it: Leonid calls himself the N1 expert on natural running technique(he even translated a book about her). The pros argue about the technique itself and about the “natural” labeling (it’s better for you not to be subscribed to 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, two-time record holder of the Comrades ultramarathon, and, in general, a legend in running circles.
How and what to learn: natural running technique involves landing on the front of the foot, the correct position of the body, hands, short steps. Mastering the technique promises the runner high speed with low energy costs 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 to ask him for individual training.
Price: 300 rubles for a webinar, a seminar - 4,000 for theory, 8,000 for theory with practice, 15,000 rubles - for all the same + personal consultations.
What could be easier than running? Many really wonder why this sport is given so much attention, why the preparation of an excellent sprinter or stayer is a serious matter, which is often done by whole team professionals. Although, it would seem: special conditions are not needed for running, but only legs and a surface are needed. This is only partly true: in fact, runners are well aware that their business is complex, complex work that requires one hundred percent daily calculation.
What is the popularity of running among children? The answer is obvious: the key is their age. Firstly, the guys often run, playing something, competing, splashing out excess energy, and secondly, it is precisely the childhood and adolescence - best time for professional jogging: there is strength, enthusiasm, health. But still, “spontaneous” running differs in many ways from professional running. There are specialized sections in our city, in which schoolchildren and those who are still preparing to become them, will learn all the nuances of this sport - tactics, technique, improve their physical shape and coordination.
Of course, running is useful for development and strengthening of cardio-vascular system, increases immunity and endurance, normalizes weight, develops entire muscle groups. Naturally, the preparation of children is carried out taking into account their age, physical data, natural abilities, and professional trainers supervise these processes.
What is the best age 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. Toddlers may be interested short workouts with obligatory stops for games. In this case, the running distance at first should not exceed ten meters. During classes, the attention and coordination of children develops. It is not necessary to run in a straight line: it is possible to move the snake along a drawn line or run around small obstacles.
How to choose running shoes depending on the surface?
If a person looks at the sole before buying running shoes, then he must remember what surface they will be in contact with. You need to pay attention to the soft sole when you have to run on special treadmills, smooth asphalt and other hard surfaces without potholes and pits. Soft soils, dirt tracks impose their own requirements: the sole must be stiffer, and the tread must be deeper so that the return is improved. If a person often runs through the forest, and even in bad weather, then a deeper tread is needed, and even iron spikes to prevent slipping. Of course, the soles must also be rigid so that the runner's feet are protected from stones, snags, etc. Often, off-road shoes also include lateral support, which protects the legs from dislocations. A dense mesh is also placed, which is difficult to damage.
Improvement in business and well-being in family life. Running in splendid isolation - you will have a rapid career growth. Along with a high position, decent earnings will come. Running on tall grass - new interesting undertakings await you ahead that will absorb all your free time. Participate in running competitions - you will compete for the attention of a 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 you. Be sure to run (not mentally, really) at least a few steps.
Chasing someone - the vacation that you have been dreaming of for so long will become a reality. Tired of running - a dream portends you a wonderful vacation. Jogging in the company of other people - a pleasant company will allow you to relax from the stress of the last 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 for relaxation and entertainment. Imagine around the faces of those people, meeting with whom will bring you the greatest pleasure.
Running without a specific goal / Running for the sake of running - delays, the futility of action. Running barefoot - you made rash steps, troubles are inevitable. Running along the edge - your rash 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 face in the near future. Stumble while running - your senseless actions will lead to monetary losses.
Concentrate on the fact that the purpose of your run was to follow the instructions of the general under whom you serve (see General).
Interpretation of dreams from the Dream Interpretation of Simeon ProzorovSubscribe to the channel Dream Interpretation!
Dream Interpretation - School
Going to school in a dream is a sign of your exceptional literary talent.
If you dreamed about your childhood and the school where you studied, then perhaps you will yearn a little for past joys. In addition, some unfortunate incident can overshadow 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 in life you prefer quiet joys.
Seeing in a dream a school and children playing in the school yard, you can count on a gradual ascent through the ranks.
Interpretation of dreams from
