Shuttle running is running at speed for short periods in two directions several times. The length of the segments varies, but the sum rarely exceeds 80-120 meters. Shuttle running is an integral part of the training of athletes from team sports: football, hockey, basketball, volleyball, handball, mini-football and others, that is, those sports where speed, agility and good coordination play an important role in achieving results. This type of running has also become widespread in some areas of fitness, including CrossFit.
Features of the technology
There are often cases when it is easier for athletes to run a hundred meters than to perform a 3x10 shuttle run. This is due to the fundamentally different nature of the movements. If in the case of a 100-meter run an athlete always runs in one direction with maximum acceleration, then during a shuttle run he needs to accelerate, brake, most often touching the ground, turn 180 degrees and perform the same procedure a few more times. once. This type of load exhausts the muscles and the body as a whole much faster. Therefore, when shuttle running, it is important to pay great attention to technique , be it performing 3x10 or 10x10 intervals.
Before performing the actual workout, it is important to do a full warm-up, focusing on the knee and ankle joints, injuries to which are most common during shuttle running. The warm-up should include as many rotational movements as possible to prepare the ligaments and joints for the work ahead.
adidas Ultimashow
- Weight: 300 g
- Pronation: neutral
- Heel-toe drop: 8 mm
- Average price: 3999 rubles
Another simple running model from adidas - on the same shock-absorbing Eva foam with a one-piece layered mesh upper, reinforced with plastic elements, classic lacing and a rubber outsole covering the entire bottom.
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The plastic on the sides and back does a good job of securing the midfoot and heel. The picture is complemented by a stylish modern design.
Shuttle running technique
- Take a starting position by putting one leg forward and moving your center of gravity to it, move one arm back, tilt your body forward;
- When starting, make maximum effort with your pushing leg;
- Gain maximum speed in the first seconds of running;
- As you approach the desired mark, begin to move the center of gravity back (it is important to correctly calculate this moment so that the speed decreases the moment you are at this mark);
- Having reached the mark, tilt your body in the direction of the turn and perform a 180-degree turn;
- Repeat the above steps as many times as necessary;
- In the last stretch, when there is no longer any need to brake for a turn, accelerate as much as possible to gain a few more seconds at the finish line.
Technique 3 to 10 in video format.
adidas Galaxy 5
- Weight: 319 g
- Pronation: neutral
- Heel-toe drop: 10 mm
- Average price: 4399 rubles
Lightweight running shoes for light jogging and sports activities. It also uses Cloudfoam foam and OrthoLite insoles. The fullness of the pad is average. The mesh upper is well ventilated. The sneaker's sole is almost completely covered by the outsole, which increases overall durability.
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The model is made in a classic sporty design and will look great as an everyday item.
Shuttle running options
There are 2 classifications of shuttle running:
- depending on the number of specified intervals;
- and depending on the method of reversal.
The number of intervals usually varies from 3 to 10.
There are 4 main ways to turn:
- Classic 180 degree turn;
- Turn 180 degrees and touch the floor;
- Shuttle running with moving objects (usually wooden blocks or cubes) from point A to point B;
- Shuttle running without turning 180 degrees, when every second interval of the distance the athlete runs backwards.
A classic turn and a turn with touching the floor are not much different from each other , since their only difference is the pre-agreed condition - to touch the surface, which, by the way, sometimes athletes do during a classic turn, so as not to lose balance.
Shuttle running with moving objects from point A to point B is a kind of relay race with one participant, where the role of the relay baton is most often played by small wooden blocks that initially lie at point A. Their number usually varies in the range of 3-5 pieces.
An example in video format with a baton.
Shuttle running without a turn is the simplest type of this exercise, from the point of view of coordination, but at the same time it puts more strain on the knee and ankle joints than others, since as the athlete reaches point B, the athlete has to reduce speed solely by braking, and not by entering a turn.
In addition, variations in the length of the segments are possible . The most common intervals for shuttle running are 10, 15 and 20 meters.
adidas Runfalcon 2.0
- Weight: 271 g
- Pronation: neutral
- Heel-toe drop: 10 mm
- Average price: 4390 rubles
Another good option for beginner runners. The seamless, multi-layer mesh upper provides plenty of ventilation and comfort. Flat laces securely secure the sneaker to the foot.
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An Eva foam midsole cushions impact and a rubber outsole provides traction.
Puma Retaliate
- Weight: 300 g
- Pronation: neutral
- Heel-toe drop: 8 mm
- Average price: 5999 rubles
Stylish Puma Retaliate sneakers are perfect for beginner runners. Shock-absorbing Eva foam in the sole and a soft SoftFoam memory foam insole that molds to the shape of the foot work together to effectively protect the joints and ligaments of the feet.
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The outsole has rubber outsole areas. They are located in the heel area and around the forefoot. This gives good grip on the surface and protects the foam sole from rapid abrasion. The reinforced toe cap protects your toes from accidental impacts.
New Balance 870v5
Approximate price : 12,990 rub.
Weight : 272 g.
The New Balance 870v5 is a durable training shoe that allows you to run long distances every day without worrying about wear and tear. According to the owners, when they first put on these shoes, they were surprised by how comfortable they were. The model is designed to be as light as possible.
All New Balance models are made of lightweight materials - they have no seams and are complemented by woven appliqués.
The sneakers are made from high-quality REVlite Ground Contact material that remains durable. Lightness, softness, comfort - is anything else needed when running?
Nike Revolution 5
- Weight: 302 g
- Pronation: neutral
- Heel-toe drop: 10 mm
- Average price: 4499 rubles
Another stylish model from Nike with a great name, inspired by the brand’s more expensive and technologically advanced sneakers.
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The soft foam in the sole provides plenty of cushioning. The lightweight knit upper provides a snug fit and provides some support for ventilation and comfort. The rubber outsole reliably grips the asphalt. For greater flexibility of the sole, it is divided by three transverse broken lines-grooves.
ASICS Patriot 12
- Weight: 252 g
- Pronation: neutral
- Heel-toe drop: 10 mm
- Average price: 4990 rubles
This is already a gel-free sneaker from the ASICS brand, although it still has an Amplifoam midsole. A removable Eva insole is also responsible for shock absorption and comfort, which over time kneads and adapts to the individual characteristics of the foot.
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The upper is made from standard breathable mesh fabric. The design gravitates towards simple, understandable classics.
Brooks Hyperion Tempo
Approximate price : 10,080 rub.
Weight : 207 g.
The Brooks Hyperion Tempo is designed specifically for runners who want to get the most out of their sport. Here are stylish and lightweight shoes that eliminate any deviations. The midsole features DNA FLASH technology for a lightweight feel and cushioning.
In winter, the midsole noticeably “tans”, and this is understandable, given that the creators of the shoes used EVA foam for the base. The first thing athletes pay attention to is that this model is so light that it was impossible to imagine.
The sneakers are made of stretch fabric that provides ventilation. Run as much as you want!
ASICS Gel-Contend 7
- Weight: 288 g
- Pronation: neutral
- Heel-toe drop: 10 mm
- Average price: 5690 rubles
Good entry-level running shoes, which, however, contain the ASICS Gel brand's proprietary shock-absorbing technology - a special silicone insert in the rear, and high-quality Ortholite technological insoles, and Guidance Line - a special line on the sole that ensures natural movement of the foot, a little stabilizes it and promotes a more uniform roll.
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The mesh upper of the shoe breathes well. The midsole is made from patented Amplifoam. Together, these technologies are designed to improve comfort and provide the desired level of shock absorption. The rubber sole and reinforced toe enhance the wear resistance of the sneakers.
In terms of price/quality ratio, ASICS Gel-Contend 7 is one of the best sneakers in this review.
Nike Downshifter 11
- Weight: 280 g
- Pronation: neutral
- Heel-toe drop: 10 mm
- Average price: 4999 rubles
Sneakers with a pleasant Nike design and everything you need to make jogging and fitness classes comfortable.
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The Eva foam in the outsole copes well with shock loads during light running. The tongue is connected to the upper lining for a more secure and snug fit.
Sneaker rating
At the end of 2022, at the beginning of 2022, shoes with better shock absorption appeared on the market. Nike succeeded quite well in this, making what seems to be the best professional running shoes, which was confirmed by Eliud Kipchoge breaking the 2-hour mark in the marathon.
Based on customer reviews, the Livelong editors have compiled a rating of sneakers for running on asphalt and rough terrain. The list contains models for different purposes and in different price categories.
And so let's start with not the most affordable, but very advertised and incredibly fast model, which can truly be called a top running shoe.
Saucony Cohesion 13
- Weight: 250 g
- Pronation: neutral
- Heel-toe drop: 12 mm
- Average price: 5490 rubles
Running shoes from the famous American brand Saucony will please both the wallet and the feet of beginning runners. The model has sufficient cushioning for its class - the midsole uses VersaRun foam, which, among other things, is durable.
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The rubber outsole with a segmented structure also contributes to overall wear resistance.
The lightweight mesh upper is well ventilated, and the shaped dense reinforcements sewn onto it extend the life of the sneaker and additionally fix and stabilize the foot inside.
The model has a high back - 29 mm, a drop of 12 mm, so it should appeal to those who run from the heel, which is the majority of beginners. The design of the sneakers is traditional and simple, without regard to fashion trends.
Why is it important to choose the right treadmill shoes?
Most treadmills have a simple shock absorption system, which consists of a deck and a set of elastomers of different thicknesses. Among all types of cardio equipment, the treadmill occupies a leading position in terms of the degree of shock load on the joints. No matter what advanced shock absorption system is used, it is impossible to completely remove the risk of injury.
The use of sports shoes reduces the load on the joints and makes training more comfortable, since the nature of running is limited by the space of the running surface.
You need to choose shoes based on your foot type, which can be normal, flat or high arched. When choosing sneakers, you need to take into account the mileage of training, the nature of the surface and much more. Special running shoes effectively absorb the shock load at the moment of landing, at which the instantaneous value of the user's weight increases by 5 times. The soles of these sneakers are equipped with special shock-absorbing elements. Typically, the base for soles is the polymer material ethyl vinyl acetate, which has a soft structure and high strength.
Puma Scorch Runner
- Pronation: neutral
- Average price: 5499 rubles
Similar to the previous model, the Puma Scorch Runner features the same cushioning, SoftFoam insole and partial rubber outsole.
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Can be an excellent choice for a light jog in the park.
Reebok Energylux 2.0
- Weight: 300 g
- Pronation: neutral
- Heel-toe drop: 8 mm
- Average price: 3999 rubles
The sleek sneaker features a breathable mesh upper with reinforcements and a FuelFoam midsole for a good balance of cushioning and responsiveness. The outsole is a non-outsole with cross-cuts for increased flexibility and a large, longitudinally elongated center dent to reduce weight.
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A simple model, which, however, can be useful for occasional sports activities.
