Running schools and clubs in Moscow are becoming more diverse every day, which means that every runner has a good choice where and with whom to train. If you live in Moscow and are fond of running, at the same time you want to progress in your sports results, we have prepared a selection of 9 Moscow running schools and clubs especially for you.
1. I love running
Probably the largest project among running schools in Russia, which has many franchises in the regions. Unsurprisingly, most running queries lead to him. To date, ILR owners have mastered related sports niches: cycling, triathlon, swimming, skiing. Last year, the Rehabilitation Fitness Center was added to the line of offers.
Training process: recruit a group of beginners to prepare for a distance of 10 km, half marathon or marathon, and then organize their trip to the event. Merging into a single running impulse is offered at beautiful races like a half marathon on Lake Garda, in Lausanne or Beaujolais. To do this, a presentation of the future event and preparation for it are held at the central headquarters. The programs are very exciting, but it is hardly worth expecting serious progress and personal records from this school. The running community is very well developed: weekly school news and commercial offers by e-mail, motivating sms for club members.
Cost: a standard 7-week preparation for the first 10 km (for example, at the White Nights) costs 14,500 rubles. Preparation for the Moscow or Berlin marathon in 2018 is expensive even by Moscow standards - 54,000 rubles. But the payment can be divided into several parts. The program is 27 weeks long and includes two weekly sessions with a trainer, a personal plan, training materials and medical support.
Priority disciplines for training: 10 km, half marathon, marathon, ultramarathon.
Where in winter period cycling track "Krylatskoe", in summer - Sparrow Hills, Luzhniki.
2. Runlab
Appeared on the basis of the Runlab outfitting center. Quite, as it seems, a viable attempt to create a place of power for Moscow runners. During the day, sneakers are sold in the laboratory, and in the evenings, you can listen to lectures on sports topics or visit an open indoor workout.
Training process: weekly free training sessions in the parks under the guidance of one of the Runlab trainers. Paid groups are formed depending on the degree of preparation. You can choose a coach yourself, one of the three locations and the direction of training (flat distances or mountain running).
Cost: The price of a monthly training varies from 6,400 to 10,000 rubles (the last price tag for experienced runners). There is no sale of a certain number of workouts, you just meet with a trainer 2-3 times a week. The rest of the time you work on an individual assignment.
Free trial workout: yes
Priority disciplines for training: from 3000 m to the marathon.
Where: winter trainings are held at the Moskvich arena and DDS, in the summer - at Sparrow Hills and the Tagansky Park stadium.
3. Run Studio
School Run Studio was founded by former team member and I love running coach Vlad Melkov in December 2014. During this time, according to the school website, they have prepared about 700 people for marathons. They position their offspring as a club of competent joggers.
training process: a good place in order to improve their physical data. Firstly, the emphasis is on large blocks of physical training, on functional and strength training (pump complexes for all muscle groups, such as tabata, aerobics, stretching, acrobatics). Secondly, elements from CrossFit can be added to training, for example, parachuting, jumping exercises, work with free weights.
Cost: A beginner is offered a “Start” package worth 7,000 rubles per month of preparation, which includes 2 weekly workouts with a mentor. More experienced runners can purchase the Reboot program, lasting 22 weeks. The issue price is 18,600 rubles. It is possible to pay for your preparation for a specific distance: in order to master, for example, the Moscow Marathon, you will need to pay 24,300 rubles for a 16-week program.
Free trial workout: yes
Priority disciplines: from 5 km to marathon.
Where: During the warm season, training takes place at the Palace of Pioneers stadium (metro station Vorobyovy Gory), or in the arena Palace children's sports» (metro Ploschad Ilyicha).
4. Gepard
The Gepard Club appeared in October 2013, exactly one month after the first Moscow Marathon. The results of the race did not inspire Maxim Denisov, the coach of professional marathon runners, and he set himself an ambitious goal - to raise the level of amateur running in Russia. Since it is not easy to save the planet alone, Maxim held an open training session for everyone, and after that he recruited the first group of athletes and like-minded people.
Training process: those who are attracted to quick results will appreciate the author's training methodology, which guarantees progress in just a month of training. And after a year of training, it’s even cooler - minus 60 at the marathon. Not a kilogram, of course, but minutes. They do not practice mass training, each athlete has his own plan. The runner can simply choose the time when the coach is at the stadium (usually 4 hours in the morning and in the evening) and come to class.
Cost: 4 weeks of training in the club - 8,000 rubles. If you prefer remote training, you will have to pay 6,000 rubles. The package includes a personal plan, communication with a trainer via the Internet, advice on nutrition, physical fitness and running technique. Also available individual lesson with a mentor: a 2-hour lesson costs 3,000 rubles.
Free trial workout: yes
Priority disciplines: from 5 km to marathon and ultramarathon.
Where: Burevestnik Stadium. In winter - in three arenas (CSKA, Krylatskoye, Moskvich).
5. Jaxtor
The running club has existed for more than four years. Two years ago, a rebranding was carried out, and it received a new name - Jaxtor.
Training process: a lot of attention is paid to the health of the runner, so the classes are taking into account the pulse. They include many OFP and SFP blocks, correct running technique, teach how to stretch correctly, and help to establish nutrition. An individual plan is drawn up for each participant and a program is sent every 2 weeks. During training with athletes, 2-3 coaches work at the same time, which makes the process more qualitative. The working schedule of the club is flexible: 4 days a week from morning to evening, so the athlete can come at any time convenient for him.
Cost: monthly subscription - 6,000 rubles. There is no link to the number of visits. The price includes a training plan and interaction with a trainer.
Free trial workout: yes
Priority disciplines: from 5 km to marathon, they also teach mountain and trail running.
Where: in winter, the club is based on the Krylatskoye cycle track, and in the summer on the Rowing Canal.
6. Marathon Academy
The academy was founded in November 2016 by software engineer and marketer Sergey Cherepanov. He is also the creator and editor-in-chief of TheRunners blog. Last year, Farid Khairullin, a multiple champion of Russia in the 5,000 m and 10,000 m, was attracted to the team of coaches in track and field athletics.
The training process: a balm for the soul when you read that the minimum preparation time for a marathon is 8 months, for a half marathon - 4 months. Groups are recruited up to 5 people, they are formed according to the level of training, potential and goals of the athlete. Joint classes are held 2 times a week. They work with an athlete on the same principle as in Jaxtor: they take into account the pulse, physical condition and goals for the coming season. The academy itself recently tracked changes in the results of club members at the main distances over six months of training. It turned out that in the marathon for men, progress was 9%, for women 10%, in the half marathon, respectively, 5% and 7%.
Cost: The academy works with runners in three formats. Offers a monthly subscription "Half Marathon" worth 6900 rubles. It includes 4 workouts with a mentor, an individual training plan, independent work and analysis of running technique. Subscription "Marathon" worth 9900 rubles offers 8 joint training per month, daily coach consultations via messenger, special work to increase speed, endurance and strength. There is also a progressive payment system, when a student, by improving the result, can reduce the cost of a subscription.
Free trial workout: yes
Where: classes are held in the arena "Moskvich" (metro Tekstilshchiki), in spring and summer - at the stadium "Iskra" (metro Botanical Garden).
7. Run or die
The running club with a peppy name was founded in October 2014 by Ilya Belousov - MS in the 400m hurdles. Coaching experience since 2005.
Training process: classes include elements of crossfit, workout, stretching, TRX loops, functional and strength training. The team undertakes to teach beginners to run correctly, to make advanced ones even more advanced. There is also a program for weight loss through running. For 10 weeks they promise to help reduce weight, lose weight in problem areas. And the icing on the cake is the 3-month preparation for the Moscow Marathon. The only annoying nuance is that the cost of this express course of 36 personal training in a group is 54,000 rubles. The price tag for a package of 36 personal training is exactly twice as much.
Cost: 1 personal one and a half hour training will cost you 3,000 rubles, a subscription for 4 workouts per month - 11,000 rubles. If group training, then for a two-hour one-time lesson you need to pay 1500 rubles, for 4 lessons per month - 5500 rubles.
Free trial workout: yes
Priority disciplines: from 5 km to marathon
Where: the Krylatskoye cycle track, the Znamensky brothers arena, the Sokolniki park, the Moskvich arena.
8. Running Expert
It was founded in 2014 by Alexander Golovin. He is also the head coach of the club. From his regalia: MS by marathon run, personal best 2:16:53. Last year I ran the Comrades ultramarathon in 7:38:28. In 2002, he trained his first master of sports, but left the sport three years later, trying to find a more profitable field of activity. He began building a career in business journalism and banking, then led a fintech startup in the field of business lending. But after the crisis broke out, he was forced to close it and return to his former professional interests - running.
IN training process serious emphasis is placed on the scientific approach. Alexander Golovin himself annually gives lectures on modern research in the field of sports physiology, writes articles on running topics, and experiments with his own recipes for sports nutrition.
Cost: A standard monthly package that includes two club sessions per week and a coach-led training plan will cost you 10,000 rubles. If you are counting on long-term preparation, then you can sign up for the Marathon program, which includes group classes at least 2 times a week throughout the year. At the same time, for 9 months you will perform overall plan and only the last 3 are individual. Its price is 25 thousand rubles. In addition, the school offers Comrades (with 6 months of personal training) and Spartathlon, also designed for a year. Their cost is 50 thousand and 75 thousand rubles, respectively.
Priority disciplines: from 5 km to ultramarathon.
Where: training at the Moscow State University stadium and the Iskra stadium, in winter - the Moskvich arena.
9. Bestia
Italian twin club running club bestia. Its founder and Main coach Yana Khmeleva is a lawyer by training who has graduated from several Italian runner and amateur triathlete programs.
Training process: includes a plan developed in conjunction with Italian coaches, as well as Viktor Seluyanov. The club will help you achieve ideal weight, will normalize the hormonal background, remove the "spoilage" - correct the running technique. They also work with runners who are interested in trail running: they teach the technique of running in the mountains.
Cost: the club offers to buy a monthly subscription for 4 group lessons worth 5,000 rubles, for 8 lessons, two workouts a week - 7,000 rubles. If you want to do OFP and SBU face to face with a coach, then an individual hourly lesson will cost 3,000 rubles, 90 minutes - 4,000 rubles.
Priority disciplines: from 10 km to marathon.
Where: classes are held at the stadium of the Palace of Pioneers, in the Neskuchny Garden, on the cycle track in Krylatskoye, depending on weather conditions.
We also reviewed 16 track and field arenas Moscow and St. Petersburg. It can be found.
Autumn. - First semester. It's time to complete the athletics program in accordance with established standards. On an autumn day at the school site, one can daily observe schoolchildren running circles for distance and time, for a mark and a “test”. Younger students do this more easily, sometimes even smartly. As the enthusiasm class matures, running a mile or two becomes less and less. But every time, regardless of age, someone leaves the race earlier, someone completes with the last of his strength, someone often takes a step, and someone, under any pretext, tries to skip this “hated” run. Try to develop a questionnaire for your students, for example, about what and how they would like to do, and what they would say goodbye to without regret. I am sure that long-distance running will be in the top three of the “retirees” in most of the answers, even for those high school students who understand its importance for physical endurance training. Why is this happening? Imagine that you, for example, are a tenth grader, quiet and calm, love chess and fishing, and are fond of mathematics. Cravings for sports have never been noticed. And now three months of summer are behind, and at the first physical education lesson you need to run a program kilometer or two. And you have to do it twice a week. You understand this as well as the fact that you will not experience the pleasure that running should bring. If only because in its own way physical condition not ready for this. Further, lesson after lesson, passing the test will do, and the most realistic thing for you is a “triple”. But since you are not among the truants and nets, the teacher will raise the mark to "four". But it is doubtful, to be honest, whether the working capacity, interest in lessons will increase during the quarter, whether the state of health will improve due to individual cross-country starts, to be honest. And you can make the cross-training program so that from the very beginning, students can see their perspective, the end result of the work they are asked to do. And at the same time, it will be joyful, creative, and therefore satisfying.
TRAINING ENDURANCE, STRENGTHENING HEALTH
Watching once again in the neighboring yard school lesson physical education, I remembered a thin pamphlet called "Endurance Exercise - Health Program", published for the first time a quarter of a century ago in the GDR. I remembered because it dealt, in particular, with running as one of the most effective forms of training the cardiovascular and respiratory systems and promoting health, and training programs for people with disabilities were presented. different levels physical fitness. Of course, this happened a long time ago, but experience, probably, therefore, experience, so that if it is useful, return to it.
Let's try to analyze the possibilities of its use in the framework of the school curriculum.
To choose a training method in recreational running - and, probably, from this point of view, one should look at the entire school physical education program - not so much age is important as general state health and performance.
First training program
It is designed for those who are physically poorly prepared. This group should include students, due to limited mobility or increased appetite who are overweight and therefore have difficulty breathing. Naturally, in this group there will be those who have deviations in work. of cardio-vascular system and for other reasons, as well as other health disorders. In these cases, training is the "medicine" for getting back to normal. And we must try to convince the students of this group, who, perhaps, have not physically strained for a number of years (and have certificates of release), as well as their parents, to convince them of the benefits of the movement. Running is a natural movement, and movement is the best medicine in most cases.
Before proceeding directly to the program (Fig. 1), it is impossible not to say about the importance of proper breathing when running. Special studies have shown that oxygen consumption does not depend on the type of breathing. Breathe at your own pace to get enough oxygen. It must be taken into account that through a certain respiratory rhythm associated with the rhythm of running steps, it is relatively easy to control the intensity of running.
Rice. 1. Training program N 1
When running at a low speed, it is recommended to inhale for four steps and exhale for four steps. With this ratio of breathing and step rate, it is necessary to run in the initial stages. training program. A ratio of 2:2 is an indicator of the upper limit of performance.
The 36 sessions of the first training program are distributed over 12 weeks (circle - slow running interval in minutes, square - walking interval), which corresponds to three physical education lessons per week. However, most schools have two physical education lessons. In this case, it is possible, firstly, to redistribute the material for 18 weeks; and secondly, what is much more effective if the students, having supported the teacher's experiment, take part of it under their own responsibility and give every third lesson half an hour from their days off.
From the first lessons there will be those who find the program easy. But it is designed for almost daily activities with small loads that have a greater training effect than single high loads.
First you need to strive to increase the duration of the run with no high speed. This not only spares the cardiovascular and respiratory systems, but also improves the absorption and processing of nutrients. The greater the volume of running, the more energy is expended, thus reducing overweight.
Ambitious attempts to immediately achieve a high result can very easily lead to overstrain. The systematic implementation of the program will prepare students for continuous running for 15 minutes at a low speed. And this is already a very specific goal, which students should know about from the very beginning of working on the program, have their own personal schedule of classes.
And most importantly: under no circumstances, under no one's influence, do not strive for high running speed. Let the guys run in physical education so that running brings them joy.
And further. After completing this training program, the normative school cross will be a pleasant walk for everyone.
Second training program
Having mastered the first program, you can move on to the second, built only on running lessons (Fig. 2).
But first it is advisable to discuss the implementation of the first, to summarize. It is possible that the class will be divided into two or three groups: the first will be able to carry out this program without changes, the second will require its adjustment in terms of a more gradual transition to increasing the continuity of running,
And still others, as a continuation of training sessions, will prefer to repeat the most intense of the first program. And it will be right and great, because the program, even the best, is not a dogma.
The second program is designed for those who are able to run without straining for 10 minutes at a low speed. If there are such people in the class, they may well start with this program.
For the best performance of the program, it is necessary to start with a slower run than everyone is capable of. How high or low the training standards are will be felt very soon. Based on this, you can decide how to gradually or, conversely, quickly increase the training volume.
The training goal of the second program - 30 minutes of continuous running - can be achieved by anyone.
Running is a plus at any age
For school-age students, studies have shown that children and adolescents under 15 years of age can tolerate large amounts of aerobic exercise, because their ability to absorb oxygen in relation to body weight is higher than that of adults. Therefore, cross-country distances of 1000–3000 m will not harm them. Speed kills, not distance, which means that time as a standard for a particular segment cannot serve as a guide.
And a few more facts must be taken into account in the course of the implementation of programs: if up to 12 years the physical development of boys and girls does not depend on gender differences, then in the future the level physical development improves in boys constantly up to 18-23 years, in girls - slightly up to 16-17 years.
However, despite the individual age characteristics of schoolchildren, the above facts speak in favor of the implementation of training running programs at school age. And you can do this at any time of the year, in any weather, if possible after training session return to a warm room and if not take a shower, then at least wipe yourself with a damp towel and change into dry clothes. Therefore, it is not so important in which quarter your wellness program will start. Much more important is how much it will interest the children, make them seriously think about what the teacher offers them.
And what then, when the programs are mastered? For those who want to go further, there are new, more difficult ones that someone will like, where not only distance kilometers will take place, but also time control standards. This option is more intensive program given in fig. 3.
But the task is not to overcome oneself with the last of one's strength. In adolescence, it is necessary to develop the power reserves of the cardiovascular system and, with the help of constant training, maintain them in a more adulthood. How to help schoolchildren who do not systematically go in for sports do this? Only through the use of interesting and at the same time effective programs. And from the fact that we will have more new options for mastering the program, everyone will benefit: physical education, health, our children.
As for health jogging or athletics in general, then somehow it was not necessary to hear that in any school they were chosen as a variable component of the physical education program. And if at the same time Athletics Since the only one bears the title of "queen" of sports, then it is quite acceptable to choose a health run as something like a "king" of health. And maybe it's fair then that queens and kings are chosen once, and then sooner or later they just give their heart or not to them.
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 imperative to learn the correct running technique. Understanding it and avoiding common mistakes will help free videos- 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 - 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, incorrect body position during movement. 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. Sports commentator and blogger Vasily Parnyakov will help simplify it. 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 the moderate exercise, 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.
You can take advantage of all the benefits of a calm run only if you follow all the rules that the author of the video shares. 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 worked athletics seven years. The advice given by the athlete allows you to achieve good results in different types of 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 lessons, 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 the training process of athletes specializing in medium 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.
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1. Running for schoolchildren
physical exercise health running
It is known that questions physical education children are closely related to the problem of their health. In the general complex of factors contributing to the health of the younger generation, today the state system of compulsory physical education in preschool institutions and secondary schools plays an increasingly important role. However, the complication of school curricula automatically reduced motor activity and thereby increased the deficit muscle activity schoolchildren, which negatively affects their health and physical development. Cases have become more frequent when, due to deviations in the state of health and poor physical development, children cannot fulfill the fully compulsory physical education program provided for the main group of students.
Special studies have established that the motor activity of students in grades 1 and 2 falls by 50% compared to the preschool period of life, and high school students do not move 75% of the entire time they are awake. Particularly affected by the deficiency motor activity schoolchildren of the 5th and 6th grades: their study loads are great and require a lot of effort; at the same time, complex physiological changes occur in the body.
It is necessary to apply in school practice the use of various means to improve their physical fitness and normalize their health.
One of these means is running, which has been gaining more and more popularity in recent years.
With the methodically correct use of health-improving running in school-age children, favorable changes gradually occur in the activity of the cardiovascular and respiratory systems, the mass and size of the heart slightly increase (due to a moderate expansion of its cavities and some thickening of the heart muscle). This leads to the formation of a certain reserve of blood in the cavity of the heart, which is used when the need for blood supply increases during muscle work. Due to thickening muscle fibers(hypertrophy) the force of contractions of the heart muscle increases. The heart of schoolchildren who systematically go in for running thus works more economically, as evidenced by the improvement in response to stress after a certain period of training. During running, blood, flowing faster and in greater volume through the lungs, is better saturated with oxygen from the inhaled air, the volume of which increases (compared to rest). At the same time, oxygen is distributed purposefully: working muscles receive a larger share, and resting muscles receive a smaller share of blood.
Running to a large extent contributes to the development of such a vital quality as endurance, which is necessary for strengthening health, normal functioning of the cardiovascular and respiratory systems. The manifestation of endurance can be detected already in children of primary school (and even preschool) age, but only in middle and older age is its increase clearly visible.
Running as the main means of developing endurance also provides for the inclusion in the system of exercises of exercises for speed, development muscle strength, dexterity, flexibility. Their share in the health jogging program is based on the above patterns of the natural development of physical qualities.
Depending on the state of health, students are divided into three groups: basic, preparatory and special medical. In each group, the loads are divided into three age categories: junior school age(7-10 years old), middle (11-14 years old) and senior (15-17 years old). In the structure of classes, an increase in loads in academic year by time - the volume of running, intensity - speed and the percentage of accelerated walking and running.
The preparatory part of the classes is carried out for 10-13 minutes and consists of 5-7 minutes of walking in combination with running and 5-6 minutes of general developmental and special exercises.
The final part is 3-5 minutes and consists of relaxation exercises performed in motion. After that, the pulse should be about 50 beats lower than after the load in the main part of the workout.
IN junior group(7-10 years) classes lasting 45 minutes are held: in the 1st quarter - 2 times a week, in the 2nd and 3rd quarters - 2-3 times, in the 4th - 3- -4 times, during the summer holidays - 4-6 times.
In the middle group (11-14 years old), classes lasting 60 minutes are held: in the 1st quarter - 2 times a week, in the 2nd and 3rd quarters - 2-3 times, in the 4th - - 3 - 4 times, during the summer holidays - 4 - 5 times.
IN senior group(15-17 years) classes lasting 60 minutes are held: in the 1st quarter - 2 times a week, in the 2nd and 3rd quarters - 2-3 times, in the 4th - 3- -4 times, during the summer holidays - 4-6 times.
For girls, the volume of the load can be reduced: 11-14 years old - by 10%, 15-17 years old - by 15%.
In the main group, the speed of uniform movement gradually increases, and the time of running 1 km decreases from 6.5 to 6 minutes, and in walking - from 10 to 8 minutes. In preparatory and special medical groups respectively: from 7 to 6.5 minutes in running 1 km and from 11 to 9 minutes in walking preparatory groups walking, carried out at a speed of 8-10 min/km, can be replaced by a slow run of 7.5-7 min/km.
Recommendations on the methodology for conducting recreational walking and running classes are based on pedagogical experience, the results of experimental studies, as well as the installations of the program on physical culture for secondary schools, the regulatory framework of the RLD complex and the analysis of scientific and methodological literature.
2. Health running. Fundamentals of the methodology of jogging
One of the most worthy physical exercises is running. Running is an excellent means of training with which you can significantly increase the activity of the cardiovascular and respiratory systems, and improve your health.
Before you start doing recreational running on your own, you need to undergo a medical examination and receive individual recommendations from a doctor and teacher physical education.
3. Sample program recreational running for schoolchildren with poor health and low level of physical fitness
1. You can run at any time of the day one hour before meals and two hours after meals.
2. Dress appropriately for the weather outside. In spring and autumn, in cold, windy, wet weather, put on a windproof suit on top, in summer in hot weather - a training suit or T-shirt and sports shorts; sneakers or sneakers on your feet. In winter, ski-like clothing: a sweater, training suit or trousers, a windproof sports jacket, a knitted hat covering the ears, and mittens; on his feet sneakers with woolen socks.
3. Running training should be regular, especially with a significant change in air temperature. Regular training helps children adapt well to lower air temperatures and protect themselves from colds.
4. The number of running workouts per week should range from 4 to 6. The total duration of classes (running, walking, general developmental exercises) is from 35 to 60 minutes.
5. It is better to run in small groups of 3-5 people of approximately the same age, the same abilities and physical fitness.
6. The running distance is laid in a grove, along the sidewalks of the streets, and best of all in a park or a stadium.
7. It is not necessary to increase the pace of running in the first days of training, since a gradual increase in the total duration of running is of great importance for the development of endurance.
8. At the first stages of training (2-3 months), the duration of the run is 1-4 km with a heart rate of 120-135 beats / min, the next (2-3 months) the length of the distance is 3-5 km with a heart rate of 140-150 beats / min, in subsequent (2-3 months) the length of the distance is 5-7 km with a heart rate of 150-180 beats / min.
9. The speed and duration of the run is determined independently by the state of health. If it is not difficult to run, then the speed is optimal and you can run further. You need to jog, and walk at a frequency of 100-110 steps per minute.
10. Physical activity must be controlled by heart rate. Immediately after running, the guys count their pulse rate for 10 seconds. If the pulse after running is 25-28 beats in 10 seconds, then the speed and duration of the run are chosen correctly. Pulse 24 (in 10 seconds) indicates insufficient load. The second count of the pulse is made 3 minutes after the end of the run. Values of 12-20 beats per 10 seconds indicate good recovery and compliance with the duration and speed of running to the child's condition.
11. In the process of training, pain in the muscles, joints, right hypochondrium may appear. It's not scary, over time they will disappear. But if there are pains in the region of the heart, heaviness throughout the body, dizziness and poor health during the day, it is necessary to stop training and consult a doctor.
12. Go out to running workout only a healthy person can. Even with a slight indisposition (cold, indigestion or headache), you should wait 1-2 days to find out the cause. If the child is ill, then after recovery, a doctor's permission is required to continue training.
13. From the first days of jogging, it is necessary to keep sports diaries and self-control diaries. They should record a brief content and volume of the training load, and data about your well-being.
4. Self-control during self-study exercise
Self-control is a systematic self-observation of a person involved in physical exercises and sports for changes in their health, physical development and physical fitness. Self-control is necessary when doing self-healing running, weight-bearing exercises, athletic gymnastics. As indicators of self-control, subjective and objective signs of the functional state of the body under the influence of physical activity are used. Such indicators of self-control as well-being, mood, discomfort, appetite, are subjective, and heart rate (HR), body weight, body length, function gastrointestinal tract, perspiration, vital capacity of the lungs (V.E.L.), muscle strength, dynamics of development of motor qualities, sports results - to subjective. You can control the state of your body by external and internal signs. External signs include sweating, discoloration of the skin, impaired coordination and rhythm of breathing. If the load is very large, then there is profuse sweating, excessive redness of the body, blue skin around the lips, shortness of breath appears, and coordination of movements is disturbed.
When such signs appear, you should stop exercising and rest. Internal signs of fatigue include the appearance pain in the muscles, nausea and even dizziness. In such cases, it is necessary to stop the exercise, rest and finish the workout. If after physical exercises you feel well, your mood, appetite, sleep are good and there is a desire to do more, then this shows that your body is coping with stress. In the process of independent physical training, it is necessary to record in the self-control diary the appearance of pain in the muscles, in the right and left hypochondrium, in the region of the heart, headaches, dizziness during training. Additionally, as a self-control, it is possible to recommend conducting pulsometry (measurement of heart rate) before classes, during training; tests and physical culture tests to determine the state of the cardiovascular, respiratory system and the dynamics of physical fitness involved in a certain period. In addition to self-control, control is also provided by parents, whose duty is to activate the lifestyle of their children, to make it more dynamic, using daily independent physical exercises. Parents should ensure that they do physical education homework daily, in the right amount and with sufficient intensity.
5. Monitoring the state of the cardiovascular, respiratory system, weight and growth indicators, physical fitness
1) To assess the state of fitness of the cardiovascular system, you can use a functional test. To do this, you need to measure the pulse at rest, and then perform 20 squats in 30 seconds. The recovery time of the pulse to the initial level is an indicator of the state of the cardiovascular system and fitness involved. Recovery of pulse by time:
a) less than 3 minutes - a good result;
b) from 3 to 4 minutes - the average result;
c) more than 4 minutes - below average.
2) Tenchi-Stange functional tests can be used to assess the state of the respiratory system.
Tenchi test - the subject holds his breath while exhaling, holding his nose with his fingers. In healthy schoolchildren, the breath holding time is 12-15 seconds.
Stange test - the subject holds his breath while inhaling, pressing his nose with his fingers. In healthy schoolchildren, the breath holding time is 30-40 seconds.
3) Mass-height index (Quetelet) is the ratio of body weight in grams to its length in centimeters. Normally, one centimeter of body length accounts for 200 - 300 grams of body weight.
M. R. P. = . If the quotient is above 300 g, then this indicates that the subject is overweight. If the quotient is below 250 g, the subject is underweight.
4) There are stimulating indices that determine the dynamics of the physical fitness of the student after a certain period of time.
6. Rules for conducting independent physical exercises
1. Before starting independent physical exercises, find out the state of your health, physical development and determine the level of physical fitness.
2. Be sure to start your workout with a warm-up, and at the end, use restorative procedures (massage, warm shower, bath, sauna).
3. Remember that the effectiveness of training will be the highest if you use physical exercises in conjunction with hardening procedures, observe hygiene conditions, and a regimen for proper nutrition.
4. Try to follow the physiological principles of training: a gradual increase in the difficulty of exercises, the volume and intensity of physical activity, the correct alternation of loads and rest between exercises, taking into account your fitness and load tolerance.
5. Remember that the results of training depend on their regularity, since long breaks (4 - 5 days or more) between sessions reduce the effect of previous sessions.
6. Don't strive to achieve high results in the shortest time. Hurry can lead to overload of the body and overwork.
7. Physical activity should correspond to your capabilities, so increase their complexity gradually, controlling the body's reaction to them.
8. When making a training plan, include exercises for the development of all motor qualities (speed, strength, flexibility, endurance, speed-strength and coordination qualities). This allows you to achieve success in your chosen sport.
9. If you feel tired, then in the next workouts, the load should be reduced.
10. If you feel unwell or any deviations in the state of health, overwork, stop training, consult a physical education teacher or doctor.
11. Try to train on fresh air, involve your comrades, family members, relatives, brothers and sisters in training.
7. How to build a practice session
The training session consists of three parts: preparatory, main and final. The main part of the training is 70-80% of the total time of the session. The remaining 20-30% of the activity is divided between the warm-up and the final part, during which the intensity of the physical exercises is sequentially removed.
Each lesson should begin with a warm-up and preparation of the body for the upcoming work. The load should be increased gradually, the exercises should affect the main muscle groups of the arms, legs, torso. Classes begin with exercises requiring precision movements, increased speed, agility, and only then proceed to exercises that require maximum strength and endurance. At the end of classes, a gradual transition to a relatively calm state of the body is needed. Physical exercise should not cause significant fatigue.
Self-study should include: general developmental exercises with objects (rope, hoop, kettlebells, dumbbells, rubber expander); various hangs and stops, acrobatic exercises: running, jumping, throwing, pushing, throwing the ball; various outdoor and sports games: exercises on various simulators, roller skating, skateboarding, cycling.
For the correct dosing of physical activity at the beginning of classes, each student needs to perform one or another exercise with competitive intensity in order to determine the maximum result (M.T.). Then, based on the maximum test (M.T.), the percentage of the training load is determined. These modes are calculated as a percentage of the maximum result: moderate - 30%; medium - 50%; large - 70%; high - 90%. After several weeks of training work, the maximum test is again carried out and if it gives a result higher than the previous one, then the calculation of the training load is done again.
To develop the actual strength abilities, exercises weighed down by mass are used. own body(push-ups, squats, pull-ups); exercises with external weights (weights, dumbbells, rubber shock absorbers, exercises on simulators), etc.
The first 2-3 months, work is carried out with a weight of 30-40% of the maximum test. This allows you to strengthen the musculoskeletal system. Then, in the next 2-3 months, you can go to work with weights of 50-60% of the maximum, and only after that, after 5-6 months of training, they move on to work with weights of 75-80% of the maximum. This is within 8-12 repetitions in one approach, a series.
Table of average indicators of functional and anthropometric measurements of schoolchildren
|
Age (years) |
Heart rate beats/min |
Indicators of body weight and height (kg, cm) |
Breath holding indicators |
||||||||
|
boys |
boys |
||||||||||
|
boys |
on exhalation |
on exhalation |
|||||||||
|
Parameters of allowable heart rate values during training load |
Classification of training loads |
Working hours |
The nature of the load |
Heart rate indicators |
||||
|
minimal |
maximum |
|||||||
|
low intensity |
Up to 130 bpm |
Up to 135 bpm |
40 to 90 min |
|||||
|
Average intensity |
131-155 bpm |
136-160 bpm |
||||||
|
high intensity |
156-175 bpm |
161-180 bpm |
||||||
|
Submaximal intensity |
176-180 bpm |
30 sec-5 min |
||||||
|
Maximum intensity |
181-200 bpm |
above 181 bpm |
||||||
Individual training heart rate: 220 - (age) - (resting heart rate) * 0.6 + (resting heart rate)
Evaluation of indicators of the state of the student's body
|
well-being |
Desire to do FU |
performance |
Load tolerance |
Pain |
||||
|
elevated |
With pleasure |
Calm, strong |
No pain |
|||||
|
Normal |
Satisfactory |
There is a desire |
Satisfactory |
No awakenings |
A little sore muscles |
|||
|
Reduced |
Lethargy, fatigue |
Don't care |
Satisfactory |
Bad, lethargy, apathy |
Difficulty falling asleep |
A slight feeling of nausea |
||
|
Didn't want to eat |
I don `t want |
Stopped studying F.U. |
insomnia |
Pain in the hypochondrium |
||||
|
Aversion to eating! |
Malaise |
Painful condition |
Just did the workout |
Not engaged |
Dizziness, HEART PAIN! |
8. Wellness walking
What if you walk? Yes, just walk more. Your new life begins with walking - a life in motion. Walking is good for health.
Can walking make you feel better? Those who walk more have more health. Specialists (psychologist and anthropologist) made trip around the world, filming pedestrians with a movie camera and including stopwatches. Where do the fastest live? In the first place are the residents of New York and Munich: in a second they cover a distance of 167 centimeters. The inhabitants of Greece and Corsica move twice as slowly (82 centimeters). The golden mean was occupied by representatives of Rome, Cairo and Prague. Unfortunately, data on our compatriots is not yet given. And therefore, when returning home, do not look at the windows - what if scientists fix your speed?
Even walking of low intensity has a beneficial effect on the body, normalizing the functional state of the central nervous system, has a positive effect on the heart and blood vessels, helps strengthen muscles and ligaments, maintains joint mobility. Walking movements help stretch stiff muscles, disperse stagnant blood, especially in the abdominal cavity and pelvic area, and improve the nutrition of the heart, lungs and brain.
Walking is a natural, habitual way of moving a person. Movements during walking are cyclical, which is characterized by a change in the modes of tension and relaxation. Walking is the most accessible form of physical activity. According to physiologists, the load on the body when walking is very small and is within the normal working optimum of each muscle. The advantages of walking are that, unlike running, it does not injure the joints, does not require special physical training, and is suitable for people of all ages. However, if the pace of walking is increased or the terrain changes, walking can be very demanding and create a training effect.
Walking revitalizes not only bodily.
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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, which 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
