Types of running and how they are useful
Types of running
There are many types of running. We will analyze the most popular ones.
Important! Take a simple non-carbonated water with you for a run. Drinking is a must.
Interval running
Novice runners should start with less time and use the interval training method to avoid excessive stress on the untrained body. As a rule, this is an alternation of fairly fast running, jogging and walking with given rest intervals, that is, it is a combination of different loads: intense load-rest - again intense load.
An increase in all the functional capabilities of the body in novice runners is observed after a week of regular runs. To start, you should run at intervals of about 1.5 hours a week. At the same time, this training program should be followed for at least 3 months to increase all the functional capabilities of the body. You need to train three times a week, running for 30 minutes. Gradually, the load should be increased and gradually switch to running without a break.
Jogging
Running, which maintains a slow pace and narrow steps, and the speed of movement is slightly higher than when walking fast. When jogging, the flight phase is much shorter than usual: as soon as one foot leaves the Ground, the other immediately falls to the ground. A very popular form of running among non-professionals, it is very effective for a recovery workout or a morning jog. This type of running can also help you relax after a hard day.
Easy running
This is a health-enhancing training type of running, which can rather be attributed to sports walking. It is often called a prop-walking at a fast pace. Sometimes it's even called hiking at a good fast pace.
Light elastic running at a speed of 10-12 km/h. Landing on the outer arch of the foot with a soft roll across the entire foot and simultaneously turning the pelvis forward. The push with the foot is quick, one-touch, the push is soft. This type of running is not as simple as it seems at first glance. For proper effect, the training should be prolonged.
This type of running is suitable for people of all ages.
The average running
The most common type is health-improving and is in demand among most non-professional athletes. This is a low-speed middle-distance run. Such running gives energy and tones up well.
Sprint running
Short distance running with maximum speed for short distances. This type is good for the development of physical data. It can be combined in training as an interval: sprint running-light running-support.
Fartleks
Translated from the Swedish language "speed game". Alternation of different speed modes of running in one training session. This type of running is similar to interval running, but much more difficult. In fartlek, there is usually no cyclical repetition of intense intervals and rest. Fartlek is cross-country running: if you do fartlek, you will run sometimes fast, sometimes slow, sometimes go to a fast pace.
Natural running↑
The kind of running that came into fashion a few years ago. The athlete must run barefoot or in shoes with very thin soles. It is not difficult to master the technique of this type of running. Imagine that you are standing barefoot (you can try at home). You need to raise yourself a little on your fingers and move your balance forward — in order not to fall, you will have to take a step forward. In this position, you can not step on the heel. From this point, start running at a low speed, take small, light steps, focusing them on your fingers. At the same time, you should feel that you are running a little squatting, like a duck, while the body should be vertically straightened.
The implication is that the runner subconsciously puts his foot on the toe first. In this case, the muscles and ligaments of the foot and ankle absorb the impact that falls on the leg. This point is associated with a lower probability of injury when running.
Running on the spot↑
The kind of running that we know from childhood. You can do this both at home and in a small hall. The technique of running on the spot is elementary, but there are three types of Pega on the spot: normal, with the knees raised high and "high heel", when the heels tend to touch the buttocks.
Running on the spot is well suited for charging and warming up, often used in Tabata interval complexes.
There are many types of running. We will analyze the most popular ones.
Important! Take a simple non-carbonated water with you for a run. Drinking is a must.
Interval running
Novice runners should start with less time and use the interval training method to avoid excessive stress on the untrained body. As a rule, this is an alternation of fairly fast running, jogging and walking with given rest intervals, that is, it is a combination of different loads: intense load-rest - again intense load.
An increase in all the functional capabilities of the body in novice runners is observed after a week of regular runs. To start, you should run at intervals of about 1.5 hours a week. At the same time, this training program should be followed for at least 3 months to increase all the functional capabilities of the body. You need to train three times a week, running for 30 minutes. Gradually, the load should be increased and gradually switch to running without a break.
Jogging
Running, which maintains a slow pace and narrow steps, and the speed of movement is slightly higher than when walking fast. When jogging, the flight phase is much shorter than usual: as soon as one foot leaves the Ground, the other immediately falls to the ground. A very popular form of running among non-professionals, it is very effective for a recovery workout or a morning jog. This type of running can also help you relax after a hard day.
Easy running
This is a health-enhancing training type of running, which can rather be attributed to sports walking. It is often called a prop-walking at a fast pace. Sometimes it's even called hiking at a good fast pace.
Light elastic running at a speed of 10-12 km/h. Landing on the outer arch of the foot with a soft roll across the entire foot and simultaneously turning the pelvis forward. The push with the foot is quick, one-touch, the push is soft. This type of running is not as simple as it seems at first glance. For proper effect, the training should be prolonged.
This type of running is suitable for people of all ages.
The average running
The most common type is health-improving and is in demand among most non-professional athletes. This is a low-speed middle-distance run. Such running gives energy and tones up well.
Sprint running
Short distance running with maximum speed for short distances. This type is good for the development of physical data. It can be combined in training as an interval: sprint running-light running-support.
Fartleks
Translated from the Swedish language "speed game". Alternation of different speed modes of running in one training session. This type of running is similar to interval running, but much more difficult. In fartlek, there is usually no cyclical repetition of intense intervals and rest. Fartlek is cross-country running: if you do fartlek, you will run sometimes fast, sometimes slow, sometimes go to a fast pace.
Natural running↑
The kind of running that came into fashion a few years ago. The athlete must run barefoot or in shoes with very thin soles. It is not difficult to master the technique of this type of running. Imagine that you are standing barefoot (you can try at home). You need to raise yourself a little on your fingers and move your balance forward — in order not to fall, you will have to take a step forward. In this position, you can not step on the heel. From this point, start running at a low speed, take small, light steps, focusing them on your fingers. At the same time, you should feel that you are running a little squatting, like a duck, while the body should be vertically straightened.
The implication is that the runner subconsciously puts his foot on the toe first. In this case, the muscles and ligaments of the foot and ankle absorb the impact that falls on the leg. This point is associated with a lower probability of injury when running.
Running on the spot↑
The kind of running that we know from childhood. You can do this both at home and in a small hall. The technique of running on the spot is elementary, but there are three types of Pega on the spot: normal, with the knees raised high and "high heel", when the heels tend to touch the buttocks.
Running on the spot is well suited for charging and warming up, often used in Tabata interval complexes.