Introduction

The Greek word "athletics" in translation means struggle, exercise. IN Ancient Greece athletes were those who competed in strength and agility. Currently, physically developed, strong people are called athletes.

Modern athletics is a sport that includes exercises such as walking, running, jumping, throwing, and all-around, composed of the listed exercises. Numerous athletics exercises are carried out sport competitions organizing the training of athletes. Athletics is an important tool physical education youth.

The topic of my essay is relevant at the present time, as millions of people are involved in athletics. A variety of exercises and their high efficiency, ample opportunities for regulation physical activity, simple equipment - all this allowed athletics to become a mass sport accessible to everyone. Not by chance athletics called the "queen of sports".

Walking, running, jumping and throwing bring up strength, speed, endurance, improve joint mobility, and contribute to the development of strong-willed qualities. Athletics exercises increase the functionality of the body, its performance. Classes are usually held on outdoors- at the stadium, in the park, in the forest. Hence the highly efficient health impact light exercise athletics. Light exercise athletics are of great educational value. They contribute to the formation of character, the habit of a healthy regimen. Participation in athletics competitions instills in athletes the will, a sense of teamwork and responsibility.

The applied and defensive significance of athletics is determined by the fact that the qualities and skills acquired with its help are vital for a person in his daily work, and for young men, in addition, in the service of the Soviet Army.

The positive impact of athletics exercises on health and physical development involved predetermined their wide inclusion in the program of physical education of students of secondary specialized educational institutions.

In the topic of my essay, such athletic competitions as running at various distances, throwing various projectiles, and jumping are deeply consecrated.

Running technique for short, medium and long distances

Short distance running (sprint). relay race

Running on short distances(sprint) is characterized by the performance of short-term work of maximum intensity. It includes running at distances from 30 to 400 m. For the convenience of studying the running technique, it is customary to conditionally divide it into four parts: the beginning of the run (start), starting run, distance running and finishing.

The start of the run (start) is performed as quickly as possible. The fractions of a second lost at the start are difficult, and sometimes impossible, to win back at a distance. Low start is the most beneficial. It allows you to quickly start running and reach maximum speed in a short distance (20-25 m).

For a better stop with your feet at the start, a starting machine or blocks are used. Depending on the length of the body and the peculiarities of the runner’s technique, the front block (for the strongest leg) is set at a distance of 35-45 cm from the start line (1-1.5 feet), and the back block is 70-85 cm (or at a distance of the length of the lower leg from the front pads). Starting blocks, located close to each other, provide simultaneous pushing off with both feet at the beginning of the run. The support platform of the front block is inclined at an angle of 45-50°, and the back - 60-80°. The distance (in width) between the axes of the pads is usually 18-20 cm.

A low start is performed in the following sequence: having installed the blocks, the runner moves back 2-3 m and focuses his attention on the upcoming run. At the command "Start!" the runner approaches the blocks, crouches and puts his hands on the track. Then, with the foot of the weaker leg, it rests against the supporting platform of the rear block, with the foot of the other leg, against the front block and kneels behind standing foot. Lastly, he places his hands behind the starting line shoulder-width apart or slightly wider. Hands at the start line rest on the thumb, index and middle fingers, with the thumbs facing each other, and the arms are straightened at the elbows, the head is held straight, the body weight is partially transferred to the hands,

At the command "Attention!" the athlete unbends his legs and lifts his knee off the ground, raises his pelvis and brings his shoulders forward. A significant part of the body weight is transferred to the hands, while the emphasis on the feet remains strong enough. The body is slightly bent, the head is lowered, the gaze is directed down - forward. The runner must keep this position without moving until the next command. The toes of the feet and fingers of the starter must necessarily touch the surface of the track. The time interval between the command "Attention!" and the signal to start running is not regulated by the rules. The interval is determined by the starter. This obliges the runner to focus on the perception of the start signal.

At the command "March!" (or shot) the runner pushes off vigorously with his feet and performs quick movements with his arms bent at the elbows. Repulsion is made at an acute angle to the track. Movements at the exit from the start are performed as quickly as possible.

The starting run is performed on the first 10-14 running steps. On this segment of the distance, the runner must gain the highest speed. On the first two or three steps, he seeks to straighten his legs most actively during repulsion and makes sure that the feet do not rise high above the track. The length of the steps gradually increases. The length of the first step will be equal to 4.5-5 stops, if measured from the back block, the second step - 4.5, the fifth - 5, the sixth - 5.5 stops, etc. And so on up to 8-9 stops in a step. The length of the steps largely depends on the individual characteristics of the runner: leg strength, body length, physical fitness etc. Acceleration ends as soon as the step length becomes constant. A good running stride is one that is 30-40 cm longer than the runner's body length. At the same time, the torso gradually straightens, the movements of the arms gain maximum amplitude.

Distance running. Typing top speed, the runner seeks to maintain it throughout the distance. The transition from the starting run to running along the distance is carried out smoothly, without a sharp straightening of the body and without changing the rhythm of running steps. Running along the distance of the master sprinter is characterized by wide and frequent steps with powerful repulsion. An important role in this is played by the rapid forward-upward movement of the hip, which creates the prerequisites for placing the foot on the track with an active raking movement. Mastering the technique of sprinting, the athlete should strive to run on the front of the foot from the first lessons, almost without touching the heel of the track. Vigorous work with the hands should not cause a rise in the shoulders and stoop of the back.

Finishing is the effort of the runner in the last meters of the distance. The run is considered completed when the runner touches the imaginary finish plane with any part of the body. The finish line is run at full speed, performing a “throw” on the ribbon with the chest or side at the last step. Beginners are advised to run the finish line at full speed without thinking about the ribbon throw.

In running for 200 and 400 meters, the start is usually taken on the turn of the treadmill. This allows you to run the initial segment of the distance in a straight line: it is easier to develop maximum speed. When running up to a turn, to combat centrifugal forces, the sprinter smoothly tilts his torso to the left and slightly turns his feet in the same direction. The higher the running speed and the greater the curvature of the turn of the track, the more the torso leans towards the center of the circle.

relay race

Relay race - a team type of competition in which participants alternately run segments of the distance, passing the baton to each other. According to the rules of the competition, a relay baton has a mass of at least 50 g, a length of 30 cm and a diameter of 4 cm. The transfer of a baton is allowed only in a zone with a length of 20 m. The technique of running with a baton is practically the same as distance running. Important in the relay race is the technique of passing the baton, which occurs at high speed in a limited area.

The team is considered to have completed the running distance if the relay baton is carried from the start to the finish line without violating the rules of the competition. It is passed from hand to hand, throwing it or rolling it along the track is not allowed. If during the transfer the baton is dropped, then it must be picked up by the sender. When passing the wand, any assistance from one participant to another is prohibited.

Participants of the first stage, as in the sprint, can start running from a low start position. The receiver of the relay can make a control mark on the track from the side of the transmitter at a distance of 7-9 m from the place of his start. This distance is specified during training. Having made a mark, the receiver stands at the beginning of the pass zone in a high or semi-low start position and, focusing on the control mark, awaits the runner of his team.

On stages up to 200 m long, when running in separate lanes, the relay-receiver is allowed to start 10 m before the start of the transfer zone. The control mark in this case is made 7-9 m from the starting point of the receiving runner.

It is very important for the receiver to correctly time the beginning of his run so that the baton is passed in the transfer zone and at full speed. As soon as the receiver notices that the transmitter has reached the control mark, he quickly starts running, developing as fast as possible. By the middle of the zone, the one passing the baton should approach the receiver at a distance of outstretched arms, the running speed of both should be equal. This position is the best for passing the baton. The transmitting voice gives a conditioned signal (“Gop!” Or others). At this signal, the receiver, without reducing the running speed, lowers his hand back. In this case, the palm should be lowered, and thumb directed towards the thigh. At this moment, the transmitter, with a movement from below, puts the baton into the palm of the receiver. The ideal would be such a transfer when the runners, keeping pace, at full speed and without disturbing the rhythm of the work of the hands, without taking a single step with arms outstretched will hand over the wand in an instant.

The athlete who has completed the stage must remain in his lane. He can get off it only when he is convinced that he will not interfere with the rest of the runners. In short relay races (4X60, 4X100), the stick is carried in the hand in which it is received, without shifting it from hand to hand. In this case, the following method of passing the baton is used: the starter at the first stage holds the baton in his right hand and runs as close as possible to the inner line of the track; the second runner waiting for him stands closer to the outer edge of his track and takes the baton with his left hand; he runs the straight (second 100 m) on the right side of his lane and passes the baton with his left hand to right hand a third participant running on the left side of the track; the fourth takes the baton with his left hand and finishes.

In other types of relay race, the athlete, having accepted the stick with his right hand, during the run shifts it to his left; the transfer of the baton is carried out from the left hand to the right hand of the receiver.

Sprinting, or fast sprinting, can be fun. However, being a good runner does not mean just moving your feet quickly and making lightning dashes forward. To become a good sprinter, you need to take care of yourself and exercise regularly. You will need to learn how to properly expend energy and keep your body in great shape. The combination of these three factors will help you develop speeds that you could not even dream of before.

Steps

Training mode

Do some exercises. When the muscles are warm and flexible, do some exercises to prepare the heart and the whole body for serious stress. You can do running exercises (first you need to run just fast, and then accelerate to sprint speed). There are other exercises that are suitable for sprinters:

Create a workout plan that's right for you. There is no perfect plan that fits everyone, as each person has their own needs and schedule. However, ideally, you should set aside at least three days a week for speed work and at least two more days for strength training. Below is an example of a training schedule:

• Monday (work on speed): run ten times 80 meters (i.e. run 80 meters 10 times, resting 2 minutes between races), run six times 70 meters, run four times 60 meters, run three times 20 meters and once 100 meters.
• Tuesday (day power loads) : go to the gym and work out all the muscles. Try to give a load on all the muscles - all of them will be useful to you in running, especially in sprinting.
• Wednesday (work on speed and endurance): Run four times 300 meters. It is important to give your all in these exercises. They strengthen your heart, so you can run much faster.
• Thursday (work on speed not in full force) : run five times 200 meters, three times 100 meters, two times 50 meters.
• Friday (strength day): go to the gym and increase the load. When you feel that you know how to use the simulators, increase the load. When the body gets used to certain actions, it copes with them more efficiently, that is, a person has to make less effort, and a plateau sets in - a stage when there is no visible progress. To prevent this, make your workouts as varied as possible.
• Remember to warm up before each workout and cool down after.
• Rest on the weekend. Your muscles need time to rest and recover.

Work on technology

Try running on your toes. Although there is no clear data to support the effectiveness of this method, many believe that tiptoeing helps you move faster. The less time your foot is on the ground, the better.

Take more frequent steps. It may seem that long strides mean faster running, but this is not true, because you cannot move forward while your feet are in the air. Short steps will allow you to develop more speed (with the right technique).

• When you take a big step, you lose the concentration of the body. One leg comes forward and works as a brake for the whole body. You then need to shift your body weight onto your foot, which results in a bouncing motion that slows down your speed.
• If you take normal size steps, you will tire more slowly.

1. Lean forward slightly. Just two degrees of lean can separate you from a brilliant sprint.

   • This does not mean that you need to transfer all the weight forward and try not to fall. It will be enough to lean slightly to be able to move faster without losing balance.
   • It is also important not to lean back. When approaching the finish line or looking back at your opponents, you can lean back slightly or look up, which will change your body position. It will also slow you down. It's better to look back when you reach the finish line.

2. Use your hands. Hands can push forward if you know how to move them correctly. They have to work with your legs, and this will allow you to run faster.

   • Bend your knees at a 90 degree angle. Relaxed fists should reach the chin and come back at the expense of the elbows.

3. Run as far as you can. Never slow down while sprinting. If you are moving at less than the maximum speed, you are wasting valuable time. If you feel like you need to slow down, pull yourself together and fight that thought. If that doesn't work, reduce the initial speed. You must reach the finish line with greater speed.

   • If you are competing, a slow start can be a psychological reason to speed up. Runners who start fast and tire quickly sometimes think they've already won and don't expect to be overtaken by someone who was in the tail first.

4. Eat well. It is very important to follow the recommendations of nutritionists - this will be useful. However, athletes have special nutritional needs.

   Drink plenty of fluids. You will lose fluid through sweat, so you will need to drink more to keep your body hydrated. If you train in the sun, the importance of water increases.

   • You should drink half a liter of water for every 500 grams of weight that you lose during a workout. Weigh yourself before and after your workout so you know how much water you should be drinking. For example, a football player can become lighter by 2.5 kilograms per training session only due to fluid loss.

5. Exercise regularly in the gym. Competent training with the use of strength training equipment with correct breathing can increase your speed, so you should go to the gym at least twice a week.

   • Strength training that pushes you to your limits (but where your muscles don't tremble and hold up) will prepare your muscles for running, increase their size, and build endurance.
   • All gyms are different, and the simulators are different everywhere. Look for machines that will help you work your legs.
   • Do not overwork yourself as this can lead to injury. Increase the weight of weights gradually.
   • If you are not sure you are ready for strength training equipment in the gym, start exercising at home.

6. Work on your leg muscles. Of course, it is the leg muscles that will help you develop greater speed. Find a machine that will allow you to work out all the muscle groups of the legs. Do the most different exercises: jump from squat, lift weight with leg muscles. There are many exercises with dumbbells that will strengthen the legs:

   Work out the abdominal muscles. It will take a long time to strengthen the abdominal muscles, however strong muscles body will make training easier, so you can succeed. In addition, a developed muscular corset will help you avoid injury.

Competitions in sprint are carried out on segments ranging from 60 to 400 m. The results that an athlete demonstrates during the race depend on the level of his physical training and the ability to coordinate movements at high speeds. Proper sprinting technique allows an athlete to intelligently calculate strength, apply maximum effort and constantly improve the performance achieved.

Short-distance running is included in the mandatory standards of general education and sports schools and is one of the disciplines of athletics, which is included in the program olympic games. Sprint training contributes to the development of coordination and reaction speed in athletes who are fond of game types sports. It is desirable to master the technique of running for short distances under the guidance of an experienced trainer.

The methodology for teaching sprinting technique consists of 5 consecutive steps.

Step 1. Theoretical part

At the first stage, the athletics coach or physical education teacher explains what sprinting is, talks about the rules of the competition, gives a detailed analysis of running technique and introduces discharge standards. For clarity, slides, photographs or pictures can be shown, videos are shown, or an analysis of the technique is made using a live example.

Each athlete makes several trial runs at a distance of 60-100 m. The coach gets an idea of ​​​​the initial physical indicators and typical runner mistakes. To track the further progress of the athlete, you can film the passage of the distance on the camera. When identifying shortcomings in the technique of sprinting, it is necessary to outline ways to eliminate them.

Step 2. Analysis and work on running in a straight line

The next stage of training is to master the technique of running at a straight distance. Athletes make runs on sections 60–100 m long, first at a constant pace, and then with acceleration.

In races without increasing speed, the athlete applies the theoretical skills acquired at the previous stage. Only when the technique of sprinting is brought to automatism, you can try to move with acceleration. If at high speed the athlete loses control of the body, feels tension and stiffness, slow down the pace. This means that he is not yet ready and you need to continue training at lower speeds. The optimal speed indicator for a straight distance is considered to be movement with an acceleration of ¾ of the maximum possible value for an athlete.

If the training is carried out in a group, then at first you can analyze the features of the technique with each athlete separately, and then organize races for several people.

To improve your sprinting skills, it is recommended to do the following exercises from athletics (on segments of 30–40 m):

• running with high knees;
• running with mincing steps;
• running with an overlap of the legs;
• bouncing run.

While running with shin throws, you need to make sure that top part the body did not lean forward. And when running with high knees, many do typical mistake, tilting the body back, which should also be avoided.

Step 3: Analyze and work on turning

At this stage, attention is paid to the correct technique of entering the turn and running with acceleration on the turn. Athletes must move in a circle with a radius of 10 to 20 m. First, you need to work out the running technique on a large circle and gradually reduce the radius.

It is also useful to practice running with acceleration in a straight line with access to a turn and moving at an accelerated pace with access to a straight line.

Separately, you need to disassemble the work of the hands. While running in a circle, the hand farthest from the turn makes wider swings and goes a little to the side. In this case, the body leans towards the center of the circumscribed circle. Socks also need to be deployed in the direction of rotation.

Step 4. Practicing starting skills and overclocking

Short distance running can be performed from a low and high start. It is better for beginners to start training with mastering a high start, and then move on to a low one.

First, athletes should be familiarized with the features of the starting position in athletics and the rules of acceleration. Then the group must learn independently and on command to take up starting positions using different block arrangements on the straight and on the turn. The time intervals between the commands “To the start”, “Attention”, “March” can be lengthened until the athletes learn the skills they have learned.

Separately, when teaching the techniques of starting positions and a set of starting acceleration, attention should be paid to:

• smooth lifting of the pelvis after the command "Attention";
• gradual lengthening of the step when accelerating;
• the position and work of the hands;
• gradual straightening of the body from the start to the distance.

Step 5. Finishing technique analysis

Finishing in athletics can be done in two ways:

1. with an inclination of the upper body in front of the finish line;
2. with the rotation of the body to push the right or left shoulder forward (in another way, this technique is called the finishing throw).

It is desirable for athletes to demonstrate both options and analyze them in detail. Over time, the athlete will choose a finish method that is convenient for him.

Running and walking can be accompanied by the following exercises:

1. torso tilt forward with arms abducted back;
2. tilt of the body with the rotation of the shoulder.

It is better to start learning to finish at short distances and gradually increase them to 40 m. The straight athlete must learn to overcome the final section with the maximum possible acceleration for him.

Step 6. Applying the skills learned earlier

And the final stage is the improvement of sprinting technique. The main, but also the most difficult thing for any person running at high speed is to keep attention on their own body, control over breathing, the position of the arms, legs, back, and the correct positioning of the foot. And all this must be done at the same time. You should move only in a relaxed state, avoiding muscle clamps and tension.

The number of sessions required to master the technique of sprinting is individual and depends on the physical fitness of the athlete, the ability to self-control and diligence during training.

Immediately after birth, a person does not have an innate ability for sports. He learns to swim and run as he grows up. But not all adults boast of such skills and abilities. If you are interested in how to quickly learn to run short and long distances, this is commendable.

If you want to succeed on the treadmill, be patient, try and train. Only people who are contraindicated in running due to injury or poor health cannot achieve the goal.

If in doubt about the benefits of running for the body, consult a doctor. After examining, he will allow you to run or offer to do other physical activities.

In the article I will tell you how to run correctly so as not to harm your health and give advice from professionals.

Action plan for beginners

I will pay a little attention to exercises with which you will increase your endurance and master the technique. fast run.

• If you are new to this matter, do not immediately try to load the body as much as possible. Start every workout with a run.
• An unprepared person can run 1-2 km. After covering this distance, increase your run by 10% next time. Before running, be sure to warm up the body with exercise.
• Running workouts spend in right places. A forest belt or a park is suitable, but in no way gym. Professionals recommend running cross-country, abandoning paved paths.
• Equally important is the timing. People are individual. I do not recommend following generally accepted advice. If you go to bed late, do not get up early and do not mock the body. Run at a convenient time. Eat a few hours before your run.
• Save while running even breathing. Intense runs for initial stage unaccustomed, so run slowly, keeping your breathing even and calm. At first, I recommend running every other day so that the body recovers. Record results in a diary to track progress.
• Pay attention to the choice of shoes and clothes. For the summer season, a tandem of sneakers and a tracksuit is suitable. In the cold season, use thermal underwear and a warm sports jacket. Buy from a specialist shop. Apart from sportswear, buy a water bottle backpack.
• In pursuit of the result, do not run with friends, as collective training distracts from the goal. If running alone is boring, get a player and train to the sound of music.

By adhering to these rules, over time you will see that jogging is an interesting activity that allows you to enjoy the beauty of landscapes and breathe. fresh air.

Professional Video Tips

Leg Power Exercises

If you want to achieve results, keep practicing. If you bet on short distances, swing your legs. In long distances, the main role is played by the endurance of the organism. First of all, I will consider exercises that help train the pushing power of the legs.

1. Jump onto the bench with both feet. I advise you to perform the exercise quickly, trying not to linger on the ground or bench. Over time, complicate the exercise by jumping with a change of legs.
2. Good results show jumping from extra weight. Slowly sit down and jump out sharply, pushing off as much as possible. Use dumbbells as weights.
3. Running with shin overwhelm helps to increase the pushing power of the legs. In addition to the main goal, the exercise contributes to the development of running technique. During the exercise, make sure that the knees rise to the level of the chest.
4. The last exercise is focused on the hands. Make sure that only your shoulders work during the run. It is better to train in front of a mirror, imitating shoulder movements during high-speed running. Do not clench your hands into a fist.

If you set a goal to master long-distance running, in addition to strong legs endurance is required. Beginners make the mistake of trying to develop maximum speed at the beginning of a long distance. As a result, everything ends with rapid fatigue and premature exit from the track.

Before starting long runs, practice walking. Never increase your stride length. During training, stick to the natural indicator.

The quality of running technique is determined by posture. If you do not stop slouching, the result is not destined to be achieved. Correct posture will help to overcome long distances without energy consumption.

• You can train endurance by running in terrain characterized by a slight rise. The duration of the run is 20 minutes.
• Alternate the first exercise with jogging on flat terrain. If you plan to train for an hour, allocate half an hour for each of the exercises.

Master the technique correct running everyone can. Don't forget about a positive mental attitude.

How to learn to run long distances

Long distance running is a popular athletics discipline. It is practiced by people who lead healthy lifestyle life and keep in shape.

The duration of long distances is 5-20 km. To overcome such a distance, it is necessary to perfectly master the technique of running, breathe correctly and be hardy.

7 tips for proper long-distance running

1. Master the running technique, which includes the correct positioning of the legs and rational pushing off the ground. In the process of running, put the foot on the track with the front part, making support on the outside. Then the foot should gradually and smoothly roll onto the rest of the surface. If you lean on your heel, your running efficiency will decrease.
2. During the push, keep the limb almost completely straightened, head level, directing the gaze forward. Keep your body upright with a slight forward lean.
3. While running, hold the body correctly, move your arms vigorously and evenly. Don't bend your elbows too much. Pulling the arms back, the elbows should rush to the outside. As the arms move forward, turn the hand slightly inward. As you work your arms in this way, increase your cadence.
4. Breathe properly. Ideally, the frequency of steps should be consistent with the rhythm of breathing, otherwise final stage do not keep breathing uniform. When running for a long time, marathon runners recommend breathing frequently to fill the lungs with oxygen. give preference abdominal breathing.
5. Regardless of the situation, the pace of running must match the functionality and preparation. The appearance of signs of overwork is a signal to slow down, switch to vigorous walking or jogging. After normalization of the condition, add a little speed, monitoring the heart rate.
6. To achieve the result, pay attention to the training of general and special endurance. Constant training, which involves alternating flat sections of the path with climbs, is ideal.
7. Use exercises that train your shoulders, back and legs. Versatile training is the solution for people who want to achieve results in the field of long-distance running.

Correct video instructions

The key to the result is self-discipline, endurance and running technique. Possessing a good mental attitude and excellent sports training, easily reach the goal.

How to learn to run short distances

Love the intoxicating pleasure that sprinting provides, but don't boast of success in this area? Do you want to get better and faster? With the following tips, you as soon as possible bring abilities to new level.

• Warm up before your workout . Run a circle with a jog, and the second with a regular run. Don't sprint right away. I advise you to prepare for such a race.
• Stretch. During the exercise, stretch all the muscles. The whole body is actively involved in running, and only preparation helps the body work like clockwork.
• barefoot running. An exercise to help you get faster. At first, such a run will seem unusual, but it will allow you to understand how to run correctly.
• Take more steps . Beginners believe that a large distance between steps is the key to success. It's a delusion. If you calculate the distance correctly, you will become faster. This approach will protect against injury.
• Run with a slight forward lean . Even if the lean angle is within two degrees, you will demonstrate a great sprint. Never lean back. Before the finish, the beginners look back to see where the pursuer is. It is not right. The shift in the center of gravity reduces the speed.
• use your hands . If the arms are moved correctly, they will help to accelerate. The synchronized work of the arms and legs will help you soar above the treadmill like a feather.
• Don't slow down while sprinting . At the first sign of slowing down, focus and force yourself to keep pace. Too fast a start is often considered the cause of the slowdown. Starting the race slower, finish faster.
• Breathe properly while sprinting . Breathing should be in harmony with the width of the steps. When the first symptoms of fatigue appear, speed up your breathing. As a result, the muscles will receive more oxygen. Inhale through your nose and exhale through your mouth.
• Wear a stopwatch or watch . Measure how long it takes to cover a short distance. Recording the results, you can track progress.

Video Tips for Sprint Preparation

In conclusion, I will talk about nutrition and fluids, since the result depends on it.

Proper nutrition for running

Professional sprinters and marathon runners choose diet food. Be sure to have a healthy snack a few hours before your run.

Pay attention to foods that contain a lot of carbohydrates. These foods are key because the breakdown of carbohydrates is accompanied by the release of energy that gives strength to the runner. Potatoes, pasta, bread - the basis of the diet.

People who sprint require more calories than people who lead a less active lifestyle. Eat breakfast every morning, especially if you're running. Eat meat, chicken, cereals, and not just hot dogs with whites.

Drink constantly. When you run, your body sweats and burns calories. You won't be able to make it through even a short run without drinking plenty of water. If training takes place in the sun, double the amount of fluid you drink.

Jogging in the morning - benefits and harms

Let's talk about morning running, whose benefits for the body are doubtful for many. It is believed that morning running for a newly awakened organism, it acts as stress and is harmful. A healthy body is closely related to morning running.

Proper running technique helps not only to avoid injuries to the joints and tendons, but also to use the body's resources more efficiently. At the same time, it is not only athletes who need to observe the correct trajectory of movement, because improper positioning of the legs can affect the health of the joints even with minor loads.

Before running correctly, running technique begins to be learned from mistakes. They are repeated by almost everyone who is just starting to run. These include:

• "sticking" the foot into the surface;
• throwing heels to the sides;
• running on the forefoot.

The first thing that beginner runners face before putting on a running technique is the so-called “sticking” of the foot into the surface. This means that during planting the foot slows down as the foot is placed at an angle to the ground. Because of this, running speed is lost and there is an increase in the load on the knee joint.

A common mistake many girls make is throwing their heels out to the sides, which also leads to a loss of running speed. Also, the consequence of this error is an increase in the volume of the outer part of the muscles of the lower leg. Because of this, the legs visually look crooked.

Important! By avoiding the described mistakes, one can easily understand the basics of walking and running technique.

Running on toes is also considered a mistake, as this increases the load on the Achilles tendon. Many use this technique precisely in order to avoid the first named mistake - “sticking”. Also, running on toes is practiced by people in shoes that are not designed for running. Therefore, for such activities, it is worth choosing sneakers with a thick and soft sole. Some call this style "natural running technique," but it's only suitable for sprinters.

Short distance running

To analyze the technique, it is necessary to disassemble it into several parts:

• start;
• acceleration;
• passing the distance;
• finishing.

Sprinting technique involves a low start when using blocks. Their location relative to each other is selected individually, but for non-professional athletes the distance between them doesn't matter much. On the block, which is located in front, the runner puts the foot from which he pushes off at the very beginning.

Start technique basics

Before running, a five-support position is taken. This means that the athlete leans on the hands, feet and knee of the leg located in front. If the medium-distance running technique implies only a slight slope, then when starting at 30, 100, 200 and 400 m, the hands rest on the index and thumbs in front of the start line, and the arms are straightened in elbow joints. For a more efficient back position, the runner's gaze should be directed one meter behind the start line.

After the command, the attention of the athlete's pelvis rises approximately 10 cm above shoulder level. In this case, the head in this position moves forward and is behind the start line. At this point, it is important that the legs are in tension and put pressure on the pads. But at the same time, the body should not be overly constrained.

Important! It is worth remembering that all the features of the technique are universal for both beginners and experienced runners.

After the “march” command, the legs unbend and the athlete begins to move at an angle of approximately 50 degrees. This is necessary in order to pick up as much speed as possible during the start. In order to correctly calculate the angle, trainers recommend imagining that at this moment the trolley is being pushed. The sharper the angle, the more effective the push will be.

In order not to fall during the start, you should choose the most optimal height for raising the pelvis and head during training, based on generally accepted recommendations.

Starting acceleration

The sprinting technique involves acceleration carried out at a distance of 15 to 30 meters. This parameter depends on the individual capabilities of the person. At about the 6th step after the start, the rise of the torso begins. If you do this earlier, then the entire repulsion effect is lost. With the correct inclination, the leg during support on the surface is placed behind, and not under the center of gravity of the body.

• gradual lifting of the body;
• lengthening the distance between steps;
• narrowing the trajectory of setting the feet.

Raising the torso occurs to an angle in which a person runs for long distances. But in order not to lose speed, the runner should do it gradually, straightening up only to the 7th step. There is also an elongation of the step length until this parameter is equal to the norm for a particular person. To determine the correct distance, you need to try increasing the distance to the maximum and determine the moment when running starts to look like jumping. This will mean that the distance between the feet on the treadmill is too large and therefore not conducive to efficient movement.

After repulsion from the blocks, the feet are placed on the track not in the same line, shoulder width apart. Together with the movement of the hands, such actions contribute to a more effective repulsion. Unlike running for medium and long distances, after the end of the acceleration phase, the feet are placed almost on the same line.

Distance running and finishing

The leg during the run, in contrast to moving 2 km, is placed only on the front of the foot, which helps to maintain the gained speed. The repulsion is carried out simultaneously with the forward movement of the thigh of the second leg. While running, the arms should be bent at the elbow joints by 90 degrees and rise until the hand clenched into a fist reaches the level of the chin.

Important! To take into account the mistakes and correct them, you can record the movement on video and analyze the running technique.

If you pay attention to professional runners, you will notice that the setting of the foot is done with a raking motion. This means that at the moment of touching the track, there is no braking, as the foot is pushed back and is under the center of gravity of the body. At the same time, it is important to monitor the setting of the foot. The foot should not be turned out, as this impairs the effectiveness of the repulsion.

Before finishing, the cadence should increase again, because at this point the speed begins to decrease. To get to the finish line before the rest, you need to make a jerk, tilting your torso forward and moving both arms back.

Running for medium and long distances

Unlike sprinting, when overcoming medium distances correct technique running is slightly modified. The main features of the movement are preserved, but the duration of each step increases and the inclination of the body decreases.

To talk briefly about long-distance running, it is worth mentioning that after the command to march or the sound signal, the run begins in a position in which the body is tilted approximately 40 degrees from the vertical, and in a segment equal to 20 meters the body gradually straightens up to an angle of 7 degrees . At this stage, the task of the runner is to quickly overcome the distance in order to take the most advantageous position among other participants.

The main features of running technique at medium and long (3 km) distances:

• torso tilt equal to 5 degrees;
• relaxation shoulder girdle;
• reduction of the shoulder blades;
• natural deflection in lumbar spine;
• keeping the head straight.

At the same time, the hands move forward and inward, rising to the chin. The foot at the moment of touching the track is placed on the entire surface, and then the weight of the body is transferred to its front part.

Long-distance running technique has a feature that consists in relaxing the muscles of the legs and shoulder girdle. This is necessary so that the body can withstand heavy loads without losing speed. Relaxation of the legs occurs alternately at the moment of bringing the lower leg forward after repulsion. The hands rest when the supporting leg is placed on the ground. Shoulders sag a little at this point. At a distance of 100 meters from the finish line, the runner accelerates, increasing the frequency of steps.

Endurance running, the technique of which involves rhythmic tension and relaxation, is not immediately mastered, so runners should constantly perform exercises.