Every morning hundreds of thousands of people come for jog, but all of them do it with the different purpose. Someone wants to receive an energy charge for all day, another wishes to lose weight, and is also such for which run — means of achievement of world recognition and glory. But each of them needs to use different types of run as soon as possible to achieve the desirable objective. About types of this physical activity and why run was called and will call popular sport, the speech in this review will go.
Every year the popularity of run grows more and more, and it is not surprising, run — one of the most available and simple types of trainings which does not demand acquisition of special equipment or the subscription on visit of specialized halls.
The advantage of occupations run cannot be underestimated, it very positively influences activity of an organism, namely:
- promotes decrease in number of fat deposits (only at run in a low pulse zone), to reduction of level of cholesterol in blood;
- improves metabolism therefore work of an endocrine system is stabilized, the condition of skin improves;
- increases the maximum volume of lungs, improves their general state;
- normalizes arterial blood pressure, expanding and strengthening canals of blood vessels;
- regular jogs positively influence work of digestive tract, digestion function;
- the volume of cameras of heart increases, and, as a result, heartbeat is normalized, chances of developing of tachycardia decrease;
- the immune system becomes stronger, struggles with various infections more effectively;
- jogs involve practically all groups of muscles; the general physical condition, a relief of a body and endurance improves;
- trainings affect also will power;
- it is used as prevention of a hypertension;
- causes emission of endorphins which sometimes call hormones of happiness it (is scientifically proved);
- delays aging and prevents development of an atrophy of muscles in elderly people;
- reduces the probability of cancer of rectum and mammary gland;
- reduces risk and weight of strokes;
- it is the best way of therapy of a disease of peripheral arteries.
Despite the simplicity, this sport is rather injury-causing and it is forbidden some categories of people.
Whether you know? At the Olympic Games the track and field athletics has the greatest number of sets of awards. Their number makes 47 (it is nearly a half from total).
To save itself, it is necessary to get acquainted with negative factors of run:
- in case of excessive increase in weekly distance in kilometers (it is possible to increase no more than by 10% weekly) the greatest damage will be incurred by heart which does not cope with the volume of blood and, as a result, not to avoid oxygen starvation of muscles. A contraindication is excessive blood clotting, a hypertension, congenital heart disease;
- overcoming long distances, races the musculoskeletal system which in connection with a sedentary life of the modern person is badly adapted for excessive loadings is strongly influenced;
- joints owing to insufficient depreciation suffer too that causes inflammatory process in them. And in total with the wrong equipment all this leads to dislocations, the broken-off sinews, shift of intervertebral disks;
- run is forbidden people with an excess weight. Though it also promotes weight loss, but the surplus of weight at run will create strong load of joints that will cause problems which can be solved only surgical intervention. Therefore corpulent people need to get rid at first of the fat weight (for example, having passed to healthy food), and after consultation with the doctor to start to be engaged;
- for people with flat-footedness this track and field athletics exercise is contraindicated too as it causes excessive load of joints because of insufficient depreciation;
- osteochondrosis, sciatica, hernia nuclei pulposi, frustration of a warm rhythm — one more occasion to refuse to run, especially on the speed and time.
Run on speed is an important component of any training (both for the sprinter, and for the stayer). The runner develops force of muscles which are necessary for maintenance of high speed and avoidance of injuries. It is necessary to include 1-2 trainings on speed in the weekly plan.
So the movement with use of a pulsator is called. It can be breast and integrated in your sports hours (in the latter case the accuracy of measurement will be worse). During all process it is necessary to observe limits of an aerobic pulse zone (70-80% of the maximum frequency of reductions of heart). In this zone the organism manages to bring lactic acid out of muscles in time, without allowing it to collect. It means that it is possible to hold long trainings. Such run is used by people with an excess weight who want to lose weight, and such pulse most favorable for burning of the greatest number in an organism. Is one of components for athletes by preparation for a semi-marathon, a marathon, an ultramarathon.
Now gained popularity of jogging. Unlike the previous type it is characterized by easier speed (6-7 min. on km) and, as far as possible, slackness of muscles. It is used by athletes as warm-up before the main or recovery jog after the main training. Gained popularity in connection with availability to people of all age and different level of readiness.
Learn in more detail about advantage and the correct technology of jogging.
It is used, generally by professional runners, is more rare — fans. Provides alternation of run with high speed and restoration on so-called intervals (identical pieces of the route). Allows to increase endurance of an organism at the movement at high speed.
It is sprint. Distances up to 400 meters are considered as sprint. Run is carried out in the anaerobic mode, its purpose is movement at the maximum speed, without reducing speed. Distances are rather short, blood does not manage to take the second detour of blood circulation therefore the athlete manages to hold high speed throughout all distance and not to feel influence of lactic acid which collected in muscles. Sprints are used for improvement of power qualities of muscles.
With this look acquaintances everything, it is included in all school programs (run on 30, 60, 100, 400 m). This type of run is carried out from low start and at the maximum speed and intensity of warm reductions. For successful result it is necessary to train force of muscles and to raise the anaerobic threshold. It is usually carried out in arenas or at stadiums, on specially prepared covering which allows to use shipovka.
Important! It is necessary to drink surely water during the training as loss of 2% of water leads to significant deterioration in a condition of the runner: to dizziness and even loss of consciousness.
All which length is shorter than 400 m are considered as such distances. Runners are called sprinters, and their main characteristic is a large number of muscle bulk which is required for fast start and maintenance of speed. The endurance at this distance of need does not find.
It is useful to learn about features of run on short and average distances and also the correct breath during run.
Distances from 500 m to 1 km. Athletes on average distances have to correspond to parameters of golden mean, that is they have to have sufficient endurance and muscle bulk.
Distances more than 10 km. The athletes acting at long distances are called stayers. Unlike the previous distances which are carried out in an arena for long highways in a priority. The main qualities of the athlete — endurance and will power which will be necessary for him at all distance.
Study features of run on long distances.
It is considered to be a distance of equal 42195 meters. This real test for a human body. Throughout all distance the athlete maintains very strong loadings which not everyone can sustain. Usually preparation for a marathon takes not less than a year, and it is monthly necessary to run not less than 400 km. The small number of muscle bulk, high level of endurance and the correct equipment is important for marathoners as much as possible to save calories from start to the finish. During the whole time on marathons natives of Kenya are considered as favourites.
Whether you know? The record at a marathon distance was set by Eliud Kipcho_e from Kenya. Its result is 2 hours 25 seconds.
The name says that the athlete acts individually. Usually it is run on the Olympic distances. Everyone runs on the path. And running out for a path of the rival of the athlete disqualify for violation. Quantity of individual paths at competitions it is equal to 8.
This look assumes overcoming a distance by group. Everyone runs the part of a distance and transfers a baton to the following participant of team. Run can happens both on short, and on long distances.
This type of a running is most characteristic of carrying out marathons. Provides start by unlimited number of people at the same time. Everyone has at itself(himself) the special chip by means of which its result of passing of control points is traced to avoid falsifications.
Allocate the following types of routes:
- equal;
- with rise;
- with descent;
- with height differences.
At official competitions exclusively flat route is used, addition of barriers is possible. Other views of routes are characteristic of long distances. The main complexity is that on routes with rise and descent the big loadings are received only by certain group of muscles owing to what she quickly is tired, and the athlete feels weight.
Learn how it is correct to run on the street in the winter.
Allocate the following types of surfaces:
- firm;
- soft;
- mixed;
- artificial.
Bad for run some consider a firm surface for example, asphalt, stone blocks). But it absolutely not so. At run on a firm surface the main group of muscles of foot is involved (unlike run on a soft surface — soil, a grass when bigger loading test auxiliary muscles assistants which help not to lose balance). The rubber covering which is used for holding official competitions and in arenas acts as an artificial surface, allows to have good coupling in shipovka and does smaller harm, than run on a hard coating.
Important! Before trainings it is necessary to do surely warm-up in order to avoid injuries, and after — a hitch to relax muscles and to accelerate a conclusion of lactic acid from muscles.
There are some more types which only gain popularity and do not belong to sports run:
- treylovy is a cross-country run. It is characterized by a big variety of the area (it can be the wood, and also sand can);
- rogeyn — a command look; it is characterized by passing of control points at all distance;
- fartflek — a special training which provides changes in speed at all distance. One of the heaviest types also demands readiness and will power;
- shuttle run — this look is used for a training of runners, football players, basketball players. It is necessary to run short pieces of a distance, every time being developed on 180 ° and touching at a turn the earth. Exercise trains the athlete's speed which he has to develop on start.
Read in more detail about technology of shuttle run.
Run is so important that it is compound each training by preparation for any kind of sport. For example:
- the soccer is connected with run. During the match the football player runs more than 10 km; it needs to accelerate all the time to catch up with a ball or to return to protection, keeping at the same time breath and heartbeat within norm;
- long jump. For achievement of a successful jump, except the correct equipment, it is necessary to gain the maximum speed (and it is the main component of a sprint distance);
- jumps through a crossbeam. The powerful jump is necessary for a successful jump and overcoming the set level, and it without ideal technology of run is unattainable precisely;
- pole vault. Very effective sport which without correctly fulfilled technology of run will not bring any record and the viewer's applause.
Now, knowing about all advantages and reefs, you will be able to solve, want to begin to run and join running community of the city or will try the hand in other sport. No matter, what do you do, this sport is also how popular. The main thing that it brought pleasure and unforgettable emotions.