Quite often in the mornings or in the evening you can see people walking. There are many varieties of walking: regular, sports, recreational, as well as walking with sticks. In this article, we will consider in detail what types of walking are, their characteristics, as well as the benefits and harms that they can bring to the human body.
Impact on the human body
The technique of human walking is called "double pendulum". During the forward movement, the leg that is leaving the ground makes a motion (swing) forward from the hip. This is the first movement of the "pendulum". Then the foot touches the heel with the ground and rolls onto the toe - this is the return movement of the "pendulum". The movement of both feet is coordinated so that one or the other foot is always in contact with the ground. This is where walking differs from running - running has a ballistic phase where both feet of the runner are in the air.
Did you know? According to scientists, at the beginning of the last century, an ordinary person overcame a path of 75 thousand kilometers on foot in his life. For our contemporaries, the pedestrian "way of life" has decreased by almost a third, its length is 24 thousand kilometers.
Mankind puts into practice many types of walking (sports, health, medical, Scandinavian, etc.), and all of them are very beneficial for health.
Walking for even a minimal period of thirty to sixty minutes a day, five days a week, significantly reduces health risks and the chance of cancer, type 2 diabetes, heart disease, anxiety disorders, and depression. 
Life expectancy increases even in people who are obese or have high blood pressure. Walking also improves bone health, especially strengthening the hip bones, as well as lowering low-density lipoprotein (LDL) cholesterol and increasing beneficial high-density lipoprotein (HDL) cholesterol in the body.
Important! Scientific studies have shown that regular walking can also help prevent acquired dementia and Alzheimer's disease.
Benefit
Regular walking reduces the risk of such diseases:
- ischemic heart disease;
- strokes;
- diabetes
- high blood pressure;
- bowel cancer;
- osteoporosis.
The general impact of walking on the human body:
- increases strength and endurance;
- trains and develops the muscles of the body;
- strengthens the joints of the lower extremities, which is the prevention of arthritis;
- promotes weight control;
- lowers blood pressure;
- significantly improves the condition of the cardiovascular and digestive systems;
- increases the volume of the lungs;
- increases life expectancy;
- reduces stress;
- improves memory;
- concentrates attention;
- increases the ability to learn;
- increases life expectancy;
- improves mood.
Harm
Since you can walk in different ways, some varieties of this physical education require quite a lot of energy from athletes, which can adversely affect the health of certain people. 
Patients at risk include:
- with cardiological diseases;
- those with vascular disease;
- after a heart attack or stroke;
- with high blood pressure;
- with any exacerbation of chronic diseases;
- with ophthalmic problems (glaucoma);
- with a lot of weight;
- with lung disease.
Important! It is contraindicated for people with the above diseases to even walk on the spot, so any physical activity should be discussed with your doctor.
Possible harm:
- If classes are irregular, or a person walks exclusively on smooth asphalt, not all muscles take part in the training process, which means that blood does not enter some muscles. This causes an increase in cardiac load, and as a result, the occurrence of diseases. The best known of these is varicose veins. To prevent varicose veins, walk on uneven surfaces (cobbles, pebbles, paving stones). Such a "humped" route is an excellent prevention of hypertension.
- Pain when walking can appear in the lumbar region, in the hips or in the calves of the legs. Such a nuisance can occur if during a walk a person keeps the wrong posture, has a lot of excess weight, sets the pace too high, or wears uncomfortable shoes.
Varieties of walking
Walking is divided into several subspecies:
- Normal or regular- inherent in all people, but, nevertheless, it has a good effect on metabolism, as well as on blood vessels and cardiac activity. Normal walking pace contributes to the full load on the lungs.
- fast or fast- such movement has a positive effect on muscle development, since this type of walking activity involves moving in small steps. Rapid movement is great for people who have had a heart attack, but do not quit sports.
- For recovery- this variety can be practiced both in the evening and in the morning, daily for 30-60 minutes. These classes do not require high physical exertion, but raise the mood and tone, increase efficiency.
Important! Recommended for recreational walkingNot talk so as not to bring down the breath, and it is also necessary to control the heart rate. The normal heart rate for recreational walking classes is 95 beats per minute.
Walking Techniques
The movement technique affects the work of various muscle groups in different ways:
Did you know?The world's largest multi-day walking event is the Nijmegen International Four-Day March in the Netherlands. The birthplace of this movement is the city of Nijmegen, the first event was held in 1916. Depending on age group and health category, pedestrians must walk 30, 40 or 50 kilometers every day for four days.
wellness
Improving walking - with this form, a person moves already at a speed of 6 to 7 kilometers per hour. During the movement of a pedestrian, the pulse becomes more frequent, the movement of blood in the circulatory system accelerates and energy consumption increases.
The muscles of the hip joint and ankle are involved in the movement. The lungs are more fully filled with oxygen, since wellness walking is an aerobic training, it also improves muscle tone. Blood vessels and heart muscle become stronger, excess fat is burned. Doctors recommend walking at this speed for 30 minutes to an hour. 
Another type of recreational walking is walking. Usually beginners start this way, especially if their physical form is not too good (long break in classes, injuries or illnesses). Walking, pedestrians move moderately, their speed does not exceed one and a half or two kilometers per hour. For example: such a speed allows you to talk calmly, not out of breath, while driving.
Sports
Race walking assumes that a pedestrian moves at a speed of at least 7 kilometers per hour, and professional athletes keep a speed of at least 15 kilometers per hour, using specially designed technical movements when moving.
This variety belongs to the track and field Olympic sports. The difference between sports walking and other types is that one of the athlete's legs is constantly in contact with the ground (a significant difference from running), and the lower limb, which is in the process of moving in front, remains straight. 
The sports style of health walks is suitable only for physically developed people, for beginners it is quite difficult.
Intraspecific sports differences:
- 20 km - distance for male and female athletes, to test the athlete's endurance;
- men's walking for a distance of 50 kilometers;
- overcoming distances of 400, 10,000 and 20,000 meters;
- competitions at a distance of 200 meters and 5 kilometers.
Scandinavian
Nordic walking or Nordic walking is a type of physical activity that is performed using long supports specially designed for pedestrians, similar to ski poles. Compared to normal walking, Nordic walking involves the support of a support stick with each step and is more intense. Nordic walking increases the body's energy consumption by 46% compared to walking without poles. 
Benefits of Nordic Walking:
- promotion of a healthy lifestyle;
- development of triceps and biceps;
- development of the shoulder and abdominal press;
- participation in the process of the heart muscles, which leads to a significant increase in the speed of the heart rate.
Did you know? In Moscow parks, such as Kuzminki, Fili and the Park of the 850th Anniversary of Moscow, Nordic walking classes for the elderly are constantly held. These classes are absolutely free, available to everyone and supervised by an instructor.
Nordic walking is divided into two streams: classes with telescopic sticks and with supports of a fixed length.
Energy
Energy walking requires that the person involved be sure to focus on this type of activity. The meaning of energy walking is reflected in the color palette, where the degree of energy expended is determined by the color represented, that is, the warmer the color (yellow, orange, red, green), the more energy is consumed by the athlete's body.
Starting to walk, a person must mentally pronounce the name of the chosen color and visualize how the color wave passes through the body, from the heels to the top of the head and vice versa. Typically, an energy walk begins with visualization of cold colors, then gradually flows into a warm palette of shades. Experts say that an athlete involved in energy walking physically feels the impact of each new shade and its energy. 
When energy walks, we must not forget that they need to devote at least 30 minutes daily, and also pay attention to moving correctly, with good breathing rhythm and heart rate control. Under no circumstances should shortness of breath occur. Classes are held at a walking speed of 6 to 7 kilometers per hour, that is, one kilometer will be covered in 15 minutes.
Helpful tips for walking people:
Did you know?In order for a person to become physically and mentally healthier step by step, the World Health Organization (WHO) recommends that people take at least 10,000 steps daily, which corresponds to a distance of 6.3 to 7.3 kilometers.
Important about sports shoes
Manufacturers put the best design and technology into running shoes, while walking shoes are primarily made to look good. 
To determine if this shoe is suitable for walking, it is helpful to remember three basic qualities of walking shoes:
- Flexible Sports shoes should be free to bend and twist. If the shoes are too stiff, the pedestrian may experience toe numbness, calf spasms, or other health problems.
- flat- walking shoes should have a relatively flat heel, although this cannot be judged by their appearance. Inside the shoe, there can be high heel to toe drops. For a pedestrian, the most suitable (in shoes or sneakers) is a heel height of less than 8 millimeters.
- Soft heel Because pedestrians hit the ground with their heels first, they don't need a hard heel. The soft and low heel gives the shoe additional stabilization properties. Hard heel shoes are only useful for walking on uneven and hard surfaces.
Calculation of the optimal load for a pedestrian
The calculation takes place according to the formula: "maximum heart rate during a walk" minus "athlete's age", the result is multiplied by a factor of 0.65. The final figure of the calculations will be the required value of the permitted loads. 
After 10 minutes after walking, the athlete's pulse should calm down and take on the value that it was before the walk. Consider an example: an athlete is fifty years old, at his age the pulse should not increase above 110 beats per minute. And for a 35-year-old athlete, the norm will be 120 strokes in one minute.
It is human nature to worry about their own health, which is why many people go in for sports. One of the mass and popular sports is walking, which can be performed in various techniques and at different speeds. Walking does not require perfectly smooth stadium paths, this sport can be successfully practiced both on sidewalks and on country roads.
Primary school age is; the most important period of formation of the correct motor skill in running. If at the age of 7 in children in the running technique one can observe the appearance of all elements of the running step, which remain unstable for a long time, then from the age of 8 the formation of movements in running with a more complex structure begins, which takes shape by the age of 10.
The complication of the movements of the running step (shortening the duration of the support period and changing the concentration of efforts in the front and rear push during depreciation and straightening of the leg in repulsion, etc.) allows children to run faster with relatively small accelerations. The use of purposeful physical exercises at this age contributes to the formation of a more perfect structure of movements in running. Spontaneous formation of such a structure can lead to improper mastery of motor skills. This is explained by the fact that during this period, the naturalness of movements characteristic of 6-7 years of age disappears in children, and errors appear in running: a large inclination of the torso forward, poor extension of the fly leg and setting it with a locking movement, incorrect “folding of the leg” and hand work, shoulder girdle tension.
Already in the primary grades, attention should be paid to strengthening the muscles of the legs, which carry the main load in running, and to the gradual formation of the skills of placing the foot on its front part. When performing cross-country exercises, running for speed and endurance, it is necessary to achieve the silent setting of the foot on the support - without stomping and without "spanking".
Unfortunately, physical education lessons in elementary grades are not always taught by specialists. As a result, running instruction in these classes is often imperfect. Students develop incorrect skills that are difficult to correct in subsequent classes. That is why a teacher of physical culture must first determine the readiness of students for running and only after that plan educational work to train students and improve them in running technique.
The main task in learning to run should be to preserve the naturalness of movement. You should not copy the technique of this or that outstanding runner. Students should be introduced to the concepts of “jump leg” and “swing leg” generally accepted in athletics, explain that running is a natural way of moving with jog steps, that improvement in running technique is associated with the development of physical qualities that ensure the effectiveness of repulsion and other elements of running.
RUN
technique, types and benefits
Running is one of the ways a person gets around. It differs from walking in the presence of the so-called "flight phase" - at a certain point in time, both legs do not touch the ground.
Running is an easy, natural form of physical exercise, it is a unique type of physical activity that does not require special equipment, equipment, sports facilities. In order to get on the stadium's running track or just on a country road, you do not need to take special lessons, you need to have only one thing - desire.
Running is a highly individual activity. This is either a long run at a slow pace just for the joy of movement, or rivalry with yourself when you cover a distance at a certain speed. There is nothing more natural than running - this is one of the most effective exercises that allows a person to keep himself in good physical shape.
RUNNING TECHNIQUE
To avoid excessive stress on the joints, it is necessary to observe the correct running technique, which consists in rational movements of the legs, arms and body of the runner. Here are the main components of proper long-distance running technique:
1. Proper foot placement is one of the most important components of running. The foot begins contact with the ground at the heel and then rolls onto the toe. In this case, the heel does not need to be “imprinted” into the ground. The repulsion should be carried out with the main load on the foot, while the knee should be fully extended.
2. The back should be kept straight, not slouched, slightly tilted in the direction of movement. No need to swing from side to side. The shoulders should be lowered, as when walking. The head should be raised, looking 20 - 30 meters ahead.
3. The arms should be bent at the elbows less than 90 degrees and, if possible, slightly pressed (without effort) to the body. The hands are slightly clenched into fists (also without effort). A slight movement of the arms should be parallel to the direction of the run.
4. The step width should not be large.
5. The main rule is a positive attitude. Run correctly and with pleasure, then the result will not keep you waiting.
The goal of proper running technique is: smoothness of movement and economy of movement.
CORRECT BREATHING WHILE RUNNING
Breathing is the foundation of running training. Breathing in which it is easy for a runner to talk is called aerobic breathing. Breathing that makes it difficult to speak is called oxygen starvation breathing. When running at an easy pace, 16 breaths per minute is optimal. Inhalation, as a rule, is longer than exhalation, so you need to breathe something like this: inhale for 3-4 steps and exhale for 2-3 steps.
Breathe as you please. There are several options: inhale and exhale through the nose; inhale through the nose, exhale through the mouth; inhale and exhale through your mouth. The first option is the most optimal, the latter is undesirable in cold weather.
Breathe rhythmically and freely. You need to accustom yourself to breathe evenly, inhaling or exhaling for a certain number of steps. It is better to master the correct breathing in a slow run. Gradually, the body itself will find the best option. The oxygen demand depends on the chosen pace. The slower the run, the shallower the breath, the faster, the deeper.
If you are not friends with physical education, do not run for the first ten days, but simply walk from half an hour to an hour. Choose a pace that is fast, but not exhausting, but enjoyable. But after such preparation, you can already run.
Jogging should be done under self-monitoring or medical supervision if you have any medical conditions. Self-control is pretty simple. At first, you must breathe through your nose while running. If you start breathing through your mouth while running, then the load is excessive and you should reduce its intensity.
If you suddenly get a pain in your side, don't stop. Slow down the pace slightly, take a deep breath and slowly, calmly exhale. The cause of tingling in the side is convulsions in the diaphragm, unaccustomed to such loads. With regular jogging, such pain passes very quickly.
If during the run you get sick, the tibia bones, shins “ache”, go to running on toes.
For the last 50 meters, gradually slow down. After running, it is also necessary to calmly walk for 10-15 minutes until breathing is restored. You can not immediately stop, and even more so sit on a bench or grass. After that, do stretching exercises for 4-5 minutes.
Running at temperatures below minus 20 degrees is completely unacceptable.
WARM-UP BEFORE RUNNING
Before you start running, you should do a light warm-up for 10-15 minutes to warm up your muscles and prepare your body for a running load. To do this, do simple exercises like squats, leg swings, calf stretches, etc.
Along with simple exercises, it is necessary to include in the warm-up special ones aimed at working out the feet - walking on toes, on the outside of the foot, lateral movement on two feet at the same time to the right to the left, etc.
The distance should start with walking for 5-7 minutes, gradually increasing the pace and moving on to running.
LOADS WHILE RUNNING
At the initial stage, it is very important not to overdo it with the load. A lot is not always good. The main thing is the quality and regularity of training. Health running does not have to be intense. Breathing with him should be free, uninterrupted, so that you can calmly communicate on the run. The heart rate is no higher than 180 beats per minute until the age of 30 and no more than 180 beats minus age for people over 30. It is also important that after running the pulse returns to its original state after about 5 to 10 minutes. A slower recovery of the pulse indicates an excessive load.
In order for the circulatory system to start working normally, it is enough to run every other day or even 3 times a week. Such a schedule will allow you to give the body the necessary shake-up and at the same time avoid excessive stress. Start running 3-4 times a week for 15-20 minutes. Gradually increase the amount to 5 times a week, evenly distributing the days of rest, and the duration of the run up to 30 - 60 minutes.
WHEN TO RUN?
It is best to run in the morning or evening, depending on your daily routine. Morning running helps wake up the body and introduces it into a working rhythm. Evening relieves physical and mental stress. If you live in the city center, then run early in the morning - at this time, gas pollution is lower and there are much fewer people on the streets. You should not run in hot weather during the daytime, and also after 21:00.
NUTRITION FOR RUNNING
Running on a full stomach is uncomfortable. A full stomach strains the pancreas and can contribute to flank pain. It is best to run on an empty stomach, planning your meals in such a way that by the time you start training, it will be empty. Therefore, you should not eat anything for one and a half - two hours and drink 30 - 60 minutes before class.
After class, it is not recommended to eat for two hours. Liquid intake can be done immediately, but drink a little, in small sips. It is better to drink ordinary water or mineral water (necessarily without gas). In no case should you drink very cold liquids and in large volumes after running - this harms the heart.
RUNNING CLOTHES AND SHOES
Clothing should be light and not restrict movement when running. In the warm season, you can get by with a T-shirt and shorts. In cool weather, you need underwear that absorbs sweat well. To protect against wind, rain and snow, you need to wear a windbreaker-type jacket over the sweater. In cold weather, a hat and gloves are also required. Do not get carried away with clothes made of synthetic and rubberized materials, they cause severe sweating and overheating of the body.
Choose shoes specifically redesigned for running. It has a special sole design with a built-in cushioning system. The main criterion is that shoes should be comfortable and suitable for weather conditions. Do not run in casual or walking shoes - they are not designed for running and can cause injury.
TYPES OF RUN
There are many types of running. In sports practice, it is divided depending on the length of the distance. For recreational purposes, the following types of running are distinguished: easy, medium, on the spot, barefoot, jogging, for weight loss.
Easy is a health-improving and strengthening type of running, which can rather be attributed to sports walking. This type is also called footing - walking at a fast pace. Easy running, great for obese people.
Medium - the most common type of running, is wellness and is in demand among most non-professional athletes, as well as among pensioners. Millions of people around the world run in the mornings and evenings in this way.
Running on the spot is practically in no way inferior to other types, it can be practiced at home. His technique is elementary. You do the same movements as in normal running, only in one place, without moving horizontally, only vertical movements. At the same time, the hands actively work back and forth, and the knees rise up or we overwhelm the shins back.
Running barefoot brings amazingly pleasant sensations. The soles of the feet are almost as sensitive as the palms of the hands. Grassy meadows and sandy beaches will seem softer than silk and velveteen. You can't run barefoot until your feet are used to walking barefoot and your ankles are strong enough. When running barefoot on the sand, the extra work you do pushing off the sand will give more strength to your leg muscles.
If you want to run along the shore of a reservoir, then run along the edge of the surf, where the sand is hard, compressed and at the same time quite soft. Dry sand is too soft, your heels will sink in it, and you can overwork your Achilles tendons or twist your ankle.
Jogging is running at a very slow pace, approximately one km in 6 minutes. This pace can be advised to beginner runners. Experienced runners also use jogging, but usually during warm-ups, recovery phases, or rehabilitation after injuries.
Jogging differs from the usual technique of movements, which is aimed at reducing the load on the joints, ligaments and the cardiovascular system. The flight phase is much shorter in it: as soon as one leg is pushed off the ground and the period of unsupported state begins, the second leg immediately falls to the ground. Characteristic features of the technique: “spanking” with a relaxed foot and sometimes a hard hit with the heel on the support as a result of “bumping”, the speed of movement is somewhat greater than with fast walking.
US experts have scientifically substantiated the fact that jogging contributes to a significant acceleration of the growth of human brain cells, and in the area where the processes of memorization and learning take place.
Running for weight loss is one of the easiest and most effective ways to lose weight. It is very easy to get rid of extra pounds. A half hour of light jogging burns an average of 300 calories. But fat burning occurs unevenly and does not begin immediately, but after 30 minutes of continuous muscle work. Prior to this, the reserves of ATP (nucleotide, a universal source of energy) and glycogen in the liver are consumed.
Running for weight loss should be practiced 5 times a week. The duration of each lesson is 40 - 60 minutes. Preference should be given to morning runs. This is due to the peculiarities of the breakdown of fats and the city air, which is several times cleaner in the morning than in the evening. Run naturally, the way your body tells you to.
THE BENEFITS OF RUNNING
You can talk a lot about this, since the positive aspects of running significantly outweigh the negative ones. The main benefit of running is that it prolongs life.
Healthy running works wonders for the heart, increases oxygen consumption in the lungs and the capacity of the cardiovascular system in general, and burns calories faster than most other sports.
Running helps cleanse the body. During training, the blood moves in an intense flow through the vessels, collects all unnecessary and through sweat all this muck is removed from the body. Slow long running helps to normalize lipid metabolism, reduces the level of bad cholesterol.
Running improves the rhythmic work of the endocrine and nervous systems. During a run, when a person, jumping up and down in a vertical position, the blood flow in the vessels enters into resonance with the vibration of the body, while previously unused capillaries are activated.
Running has a positive effect on the immune system and improves skin tone. Strengthening the muscles of the legs and improving metabolism helps prevent and eliminate cellulite.
Health running has a positive effect on all parts of the musculoskeletal system, preventing the development of degenerative changes associated with age and physical inactivity.
Running has a positive effect on the functions of the liver and intestines. With deep breathing while running, the liver is massaged with a diaphragm, which improves the outflow of bile and the function of the bile ducts, normalizing their tone. As a result of the vibration of the internal organs that occurs during running, intestinal motility and its drainage function increase.
Running is the absence of sexual problems. A sedentary lifestyle has a bad effect on the blood supply to the pelvic organs. Stagnation of blood in the pelvis leads to erectile dysfunction in men and to many problems in women. A person who runs not only normalizes blood circulation, but also increases the level of sex hormones, which causes an increase in potency and makes it possible to have a more active sex life.
Running is disease prevention. Active jogging is a serious opponent of atherosclerosis, hypertension and obesity. It helps to replace adipose tissue with lean muscle mass.
With intensive training, the content of pituitary hormones (endorphins) in the blood increases 5 times compared to the rest level and is maintained at an increased concentration for several hours. Endorphins cause a state of a kind of euphoria, a feeling of unreasonable joy, physical and mental well-being, suppress hunger and pain, resulting in a sharp improvement in mood.
INJURIES
When running while landing, the spine and joints of the legs experience a certain load, which is several times greater than the weight of a person. The impact force upon landing increases many times if you run on an asphalt road. As doctors and trainers say, running on asphalt can turn a healthy person into a disabled person in a couple of months.
When running, the load on the bones and joints is 5 to 10 times higher than when walking, which increases the risk of injury. Also, much greater effort is required from the stabilizing muscles. Both factors entail a high probability of damage to the knees and lower spine. Dislocations of the ankle joint are also very common.
So that running for health does not turn into running from it, several conditions must be observed:
1. Run strictly in accordance with the technique developed by Lydiard (jogging).
2. There are strict restrictions on intensity and duration for recreational running.
3. Particular attention should be paid to sports shoes and underwear (especially for women).
4. Strictly approach the running surface.
5. People who have problems with the spine and joints of the legs, as well as those with noticeable overweight, running is contraindicated.
CONTRAINDICATIONS
No matter what physical shape you're in, running puts serious demands on your body. You can't run if:
- have recently suffered a stroke or heart attack;
- have a congenital heart disease;
- you have an arrhythmia or poor circulation;
- you have chronic hypertension (high blood pressure);
- you have a high percentage of cholesterol;
- you have poor eyesight or a disease associated with the retina;
- there was an exacerbation of a chronic disease;
- you are overweight;
- You have pain in your knees or lower back.
Before starting jogging, you should consult with your doctor. He will be able to recommend the optimal time and pace of your workouts, and perhaps recommend swimming, cycling or walking instead of running.
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 is in 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.
MOU Gymnasium of the city of Maloyaroslavets
The use of rhythmic gymnastics in physical education lessons.
Physical education teacher Yudakova Natalya Vladimirovna (from work experience)
2014 academic year
Physical education lessons using rhythmic gymnastics increase the emotional state of children, allow them to do exercises for a long time without feeling tired. The teacher needs to find rhythmic music that captivates the children, based on the nature of the movements. Marching music should be used for walking. For running you need to use perky fast music. General developmental exercises require a special selection of music, depending on the exercises: whether these are jerky movements, or smooth ones. You can use both minus music and songs with words. Modern technologies allow the teacher to select melodies in the right sequence, show children videos using rhythmic gymnastics when studying movements. Visually show the most common mistakes when performing movements.Rhythmic gymnastics exercises contribute to the development of strength, flexibility, endurance, dexterity. All muscle groups are included in the work. Develops coordination of movements, dance skills. The desire of children, interest in physical education lessons increases in any age period. Children like modern music, as well as Russian folk compositions, children attend lessons with pleasure.
Approximate lesson content using rhythmic gymnastics
. (INTRODUCTION 10-12 min.)
- Varieties of walking and running.
– lunge walking
: step left into an oblique lunge, right hand forward-up, left hand back, fingers into a fist; changing positions of arms and legs. (arm movements are energetic, sharp, precise, the body is tilted forward, lunges are energetic) Run.
-
with hand movements.
The arms are bent to the shoulders, the fingers are clenched into a fist, then the arms are to the sides, up, straighten the fingers. (for two running steps, it is important to make two movements with your hands).-
with high hips
. Forearms parallel to the floor, hands down. While running, alternately touch the palm of the same name with the knee. Right foot forward - tilt head to the right, left foot forward - head to the left. (strongly push up, bend the fly leg at a right angle).-
whipping the shin back.
Hands to the sides, palms up, torso tilt slightly forward.jumping
.
jumping
on two, moving forward, hands forward; jumping forward, with turns of the torso and legs to the left and right with the simultaneous turn of the arms. (jumps are light on toes, clear, sharp). 
-
jumps
: Perform a step followed by a jump up. Hand movements are voluntary.-run
with jumps with different positions of the hands: to the shoulders, to the sides, up, down.Onsite exercises.
Exercises can be performed to Russian folk songs.1
. - i.p. o.s. 1 - palms in the lock on the head, rise on toes, hands up, palms up, 2 - ip; 3-half squat, arms forward, 4-ip On the last count, stand in a leg stand apart. (8 times)
2
. -i.p. legs apart 1- semi-squat, left hand to shoulder with palm forward, right hand down and back, palm back; 2- straighten the legs, change the position of the arms with arcs forward; 3- repetition of count 1; 4- repetition of position 2.
On the last count, hands down. (8 times)
3.
-And. P.
legs apart. 1- semi-squat, hands to shoulders; 2- straightening the legs, turning the torso to the right, left hand up, right to the side; 3- repetition of count 1; 4- turn the body to the left, right hand up, left hand to the side. (8 times)
4. -
i.p. Same. 1- semi-squat with the head tilted forward; 2- i.p.; 3- semi-squat with the head tilted back; 4-ip
5
–
half squat with
head tilt to the right; 6-ip; 7 - semi-squat with the head tilted to the left.
8
- i.p.
(8 times)
5. -
i.p. Same. Half squat with alternately raising the shoulders up and down. (8 times)
6.
-And. n. the same, hands up. 1- bending the right leg on the toe, tilting the torso forward-right, arms up; 2-i.p.; 3- the same, but in the other direction and on the other leg; 4-s.p. (8 times)
7. -
i.p. o.s.-1 - semi-squat on the left, right with a sliding movement to the side on the toe, tilt the torso to the right (the left hand slides the palm up along the torso); right, bent on the toe to the left, change of position of the hands; 3-4 - the same as at the expense of 1-2. For the next 4 counts, repeat, only on the other leg.
(8 times)
8.
- wide stance, palms on the floor. 1- turn the torso to the right, right hand to the side up; 2- i.p. the same on the other side. (16 times)
(on the last count, take the position of a deep lunge to the left, hands on the floor) (8 times)
9.
- i.p. o.s. bending the right leg crosswise forward in front of the left, touch the elbow of the left hand to the right knee; the same with the other leg. (8 times)
10.
- i.p. hands on the belt. 1- jump on the half-bent left, right to the side on the toe, turn the body slightly to the left, right hand to the left-forward-up; 2- jump in ip; 3 - jump on the half-bent right, left hand to the right-forward-up; 4- jump in ip; 5- jump on two right hand up, turning the head to the right and left; 6- landing, bend your arm forward and release it in i. P.; 7-8 - the same as
at the expense of 5, but with the left hand. (8 times)
11.
Walking in place.
(TEMP SLOW) 12. Relax.
For hands.
1. Raise your right hand forward and let it fall freely. The same with the left hand.
2. Raise your hands to the sides, freely “drop”, shake them.
3. Raise your arms up, freely “drop” the body, swing your arms around it, starting to move your shoulder back and forth.
For legs.
1. Standing, leaning forward, legs slightly apart, arms hanging freely. Swing your arms to the sides with leg pushes.
2. Standing with the right foot on a slight rise, the left hangs freely. Swing the left leg back and forth with the movement of the hip. The same, changing the position of the legs.
3. Raise your right leg forward, supporting the thigh with your hands, then, releasing your hands, freely “drop”. The same with the other leg.
For the neck.
1. Relax your head forward, backward, to the side.
2. The same, but at the same time slightly bending the legs at the knees.
For the back.
1. Standing, slightly leaning forward, arms hanging freely. “Drop” the body without straining the arms and without preventing their free movement back. With the reverse movement of the arms forward, straighten the torso without bending the legs.
2. Sitting on the floor (or grass), hands behind the head, elbows turned back as far as possible, back straight, chest open. Relax your head, shoulders, elbows and torso forward.
For all muscle groups.
1. Standing, legs slightly apart. Lean your torso forward and relax in a circular motion, slightly bending your knees.
2. Standing, arms raised up, palms forward. “Drop” the hands, forearms, arms, then relax the torso forward, bending the legs.