What is running and how to do it: article, reviews and test

This article is about acrobatic activity. For other uses, see Free running (disambiguation).

Free running

Free running

it is a way of expressing oneself through interaction with various obstacles and the environment. Freerunning can involve flipping and spinning. These movements are usually borrowed from other sports, such as gymnastics, conning or breakdancing. Freerunners can create their own movements, flows and lines in different terrains. It's all about creativity in an objective environment. Freerunning practitioners usually do parkour as well. Freerang is often associated with parkour, adding acrobatic and stylish movements to demonstrate the art of movement. Freerunning was founded by Sebastien Foucan, who discussed the topic in Go to London in 2003.

Foukan developed freerunning as a more inclusive form of parkour

.[2] Effective military style parkour obstacle course training lends itself to the martial art as a means of evading weapons and effectively closing the distance to the enemy. Freerang is derived from parkour, but it emphasizes artistry rather than efficiency, leaving room for fancy somersaults and stylistic acrobatics.

Running ancestors

By running, our distant ancestors escaped from predators and caught up with prey. Naturally, the one who ran faster received an evolutionary advantage
. Therefore, in ancient times, even before the emergence of sports as such, running took its place in culture.

Run for your health!

How to run without harm? The rules of healthy jogging and educational program on the treadmill tell us about this. If you run outside, review winter clothing and other guidelines for safe outdoor training.

For example, in Ancient Egypt, the pharaoh, in the thirtieth year of his reign, performed a rite of rebirth, part of which was a ritual race.
The pharaoh had to demonstrate sufficient physical fitness and show that he could still control the people. Of course, running was also included in the program of the first ancient Olympics, which were held from 776 BC. e. Moreover, for the first 17 Olympics, its participants competed only in running. the marathon
, also comes from Ancient Greece . Its history dates back to 490 BC. e. Then the Greek Philippides ran 42 kilometers from the town of Marathon, where Greek troops defeated the Persians, to Athens. The messenger managed to announce victory and fell dead. Now 42 kilometers 192 meters is the longest Olympic distance. In modern Olympic Games, running is included in the athletics program. At the recent games in Beijing, athletes, both men and women, found out who could run the fastest 100, 200, 400, 800, 1500, 5000 and 10,000 meters, marathon distance, as well as 110, 400 and 3000 meters hurdles. The modern athletics program also includes the 4x100 and 4x400 meter relay races.

Temperature Adaptation

Any experienced runner will tell you that running in the cold is much easier than running in the heat. All you have to do is dress smartly and even a long workout in winter will be a pleasure. In summer, high air temperatures are very depressing, and there is no escape from it. Choking and sweating during training, you risk giving up running altogether.

If you start jogging in winter, you can gradually get used to the temperature changes and by the time the heat begins to be ready to train in any conditions.

marathon and half marathon training plans and start training today!

Run in the city

The optimal place for jogging is considered to be well-trodden dirt paths
in a forest or park - they absorb well and are not dangerous to the joints.
But slippery grass, tree roots and deep sand prevent the foot from becoming straight and can lead to injury. But if there are no green spaces nearby, run along regular asphalt paths in the city. Try to choose a jogging route away from large, polluted highways. It is best to lay it in the depths of the area - along the courtyards of houses
. In such places, you will get additional stress if you include ascents, descents, stairs, high curbs and other natural urban obstacles in your route.

Story

Origins of parkour

Main article: Parkour § History

In Western Europe, the idea of ​​overcoming obstacles to personal development or sport originated with Georges Hébert.[6] He observed untrained native tribes in Africa with fantastic athletic abilities and created a "natural method" system to train people using the same ideas. His ideas eventually led to Parcours Du Combattant

("obstacle course", literally "assault course"), which is now a standard in military training.[7]

These ideas were taken up by the young Raymond Belle, who put them into practice while separated from his family during the First Indochina War. When he moved to France and started a family, he passed these ideas on to his son. David. 30 years later, these ideas attracted other young people, and a small group, Yamakashi, was formed, which included Fukan.[6][8] The group trained together for several years and in 1997, through David Belle's brother Jean-François, they began to attract attention and invitations to perform at events. However, the Yamakashi eventually became divided because some members sought to find more individual expressions of discipline.[9][10]

Meanwhile, action star Jackie Chan has also extensively used the same concepts in most of his films since the early 1980s on the other side of the globe.[11] Yamakashi cited it as an influence on parkour. They drew influence from Asian culture and Asian martial arts, especially the acrobatic antics of Jackie Chan in his Hong Kong action films,[12][13] as well as the philosophy of Bruce Lee.[14]

Further development

Fukang wanted to create a discipline that was more personal to the individual than parkour and more easily adaptable to each person's individual goals.[4] His idea was similar to that of Bruce Lee's creation of Jeet Kune Do. Fukan wanted to take everything he found useful and liked about his parkour experience and combine it into one sport.[15]

Foukan's early ideas were first disseminated through Go to London

documentary (2003) and its sequel,
Go Britain
(2005).
Fukang appeared in other productions such as Casino Royale
and Madonna's
Confessions Tour
.[9] With each appearance, both the discipline and Fukang himself became increasingly popular.[4]

Run indoors

Running outdoors is much more fun than running on a treadmill in the gym or at home. But indoor exercises allow you to get rid of rain, strong winds and frost, heat and smog. In addition, the treadmill maintains the desired speed, often has additional functionality that allows you to increase the load, and also helps to count and monitor your heart rate. Before you start exercising on the track, consult with a
sports club instructor - he will recommend the optimal training regimes specifically for you.

Etymology

The word "freerunning" was first used in the documentary, Go to London

. The name appeared at the suggestion of Guillaume Pelletier. (Origin of FreeRunning) who was working with a group of practitioners at this time. In the documentary, freerunning was defined as the English translation of parkour.[3]

How to choose shoes

Choose shoes that are repurposed specifically for running. It has a special sole design with a built-in shock absorption system. Such shoes are especially relevant for those who are forced to run on asphalt - after all, high-quality sneakers can reduce the load on the musculoskeletal system by up to 30 percent. Don't look for expensive, high-tech running shoes for professionals - all shoes specifically designed for running have shock-absorbing properties
. 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 jogging and can cause injury.

A-step

The A-step (this movement can be done while walking or more dynamically - like an A-jump or A-run) involves the hip flexors and quadriceps femoris muscles. The leg bends at the knee, the pelvis rotates forward. The task of the hands is to balance the movement of the lower part.

The arm opposite the raised leg is bent at the elbow at a right angle and makes reciprocal movements back and forth, like a pendulum. The shoulder joint acts as the center of the hinge. At the same time, the other hand moves in the opposite direction. Wrists relaxed. Do not raise your palms above shoulder level. Focus on lowering your swing leg. This movement initiates the lifting of the knee of the other leg.

The most important

Running is one of the easiest and most effective ways to keep yourself in great shape.
You can run everywhere - in a field, in a park, on a treadmill, and even in neighboring yards. The main thing is to choose the right shoes and think through the route. Illustration: Francois Peeters Tags:

• Run
• Safety
• Cloth

2 comments • To leave a comment you must be an authorized user

• jesusiscrying Unfortunately, running outside or in the gym is not always possible. And at one point I discovered running in place. Like in that song: “Running in place is a general strengthening…”) I open the window, turn on the music, set the timer for 40-45 minutes, lay down a shag carpet, and run… Without shoes. Very good. I also lost weight, thanks in part to running at home, on the spot. Once my brother spent the night with me and in the morning, when he came into my room and found me running in place, he was very amazed)) Probably yes - it’s a funny sight))
• Allgator I also fell in love with running, I lost 6 kilograms in two months, but over the winter I gained it back. Now I’m starting to run again. It’s just not clear, one article on this site says not to run every day, another says to run at least 5 days a week. By the way, I run whenever, sometimes in the morning, sometimes during the day, sometimes in the evening, is this correct?

The ability to hide figure flaws

Many runners, just starting their training, are embarrassed by how passers-by look at themselves. This is often due to dissatisfaction with one's figure. The summer heat requires minimal equipment when jogging, but not everyone is ready to show off their body features to strangers.

Photo: runningmagazine.ca

In the cold season, the equipment will reliably hide everything that you might be embarrassed about. And by the time it gets warmer outside, you will be much more confident in yourself.

Useful material: 7 elements of running equipment that we don’t pay enough attention to in winter

Type of running No. 7. Marathon running

Marathon running is:

• Maximum development of endurance . Athletes for whom endurance is a primary need should use marathon training programs and regularly run 21-42 km.
• Losing weight . Low-intensity, long-distance running is the best option for losing weight. If you doubt it, look at the marathon runners.
• Cleansing the body of harmful substances.

Where does a running biomechanics test begin?

Any test begins with a questionnaire. This is a simple procedure that does not require any effort and is only needed for a more in-depth analysis of individual characteristics. Here it is important to find out the main load: duration, intensity and degree of preparation for running, possible injuries and resulting discomfort.

After clarifying some of the nuances, they move on to anthropometry. The measurement proceeds as follows:

• height;
• weight;
• body length;
• arm length;
• inner thigh length;
• position and relationship to the plane of the shoulder and pelvic skeletal girdles.

To understand and identify physiological and pathological abnormalities of the feet, you need to know the basic anatomy of the human foot. It is important for us to consider 2 sets:

• longitudinal - from the heel to the toes;
• transverse - in the area of ​​the metatarsophalangeal joints.

A fully formed foot rests on 3 points, forming a kind of triangle: the heel, 1st and 5th metatarses. Thanks to this position, the most comfortable redistribution of weight is created with an even load on all joints.

When landing on your heel, the pressure on your joints is 4 times higher than when landing on your toes.

Professor Bruggeman blames self-proclaimed gurus for this. This story is a great example of our mindless pursuit of fashion.

In the spring of 2010, the already mentioned evolutionary biology researcher Daniel Lieberman published the results of a study of the push-off force when running in the authoritative scientific journal Nature. In the study, he tested 73 runners from the United States and Kenya. Kenyans, out of habit, ran mostly barefoot, while Americans wore shoes. Lieberman was able to establish that when running barefoot, the foot was almost always placed on the ground with the front part, and when wearing shoes, the heel was placed on the ground. Measurements showed that when standing on the heel, the pressure on the joints was 4 times higher than when standing on the toe . Moreover, the impact impact when the forefoot touched the ground was negligible, even on a hard surface.

Sensational find? Are the soles and insoles of our modern shoes so counterproductive that they force us into unnatural movements and lead to more injuries, especially on hard surfaces?

Around the same time, the book Born to Run by American author Christopher McDougle was published. In it, the author promised to reveal the secret of the Tarahumara Indians in Mexico, who can run all day long without showing fatigue. This book is a fascinating story about running and runners, supported by vivid examples, but the main idea is that the Tarahumara, wearing homemade sandals held together with wire, outshine the best runners in the Western world with the most modern footwear.

Lieberman's study and McDougle's book agreed on their dissatisfaction with the technologization of the modern world. Have we strayed too far from nature? Wouldn't it be better to go back to your roots and run barefoot?

The media began to actively disseminate the discoveries of Lieberman and McDougle. Sporting goods maker Nike has responded to the criticism in creative ways. The company took advantage of the dissatisfaction with its traditional products and immediately found an opportunity to make money with a new line of shoes that created the effect of running barefoot. These running shoes consist of a rubber film that wraps around the foot and a very thin sole without an insole. They look like rubber feet, as they even have holes for the toes. This is the revolution!

Now you can run, albeit in shoes, but naturally, like barefoot, without any newfangled pads, insoles and instep supports! Of course, Nike didn't say a word about the fact that until recently it was touting its previous technological innovations as revolutionary inventions.

After connecting with marketing, the idea of ​​running in shoes without insoles and with the foot on the toe acquired the character of a mass movement and myth. Advertising slogans were mixed with half-truths. Websites for runners copied each other with inaccurate information, through which the idea ran like a red thread: when running in traditional sports shoes, the hip joint experiences a load of 54% more than when running barefoot, and the knee and ankle joints – by 35%. Therefore, remove the insoles and pads from your running shoes and you will get back to basics, run faster and stay healthy.

Are shock loads bad? 75% of runners land on their heels

The true essence of this discovery has long been forgotten. Lieberman merely showed that Kenyan runners, who are forced to spend their entire lives running barefoot on the forefoot because they lack shoes, experience less impact loads than Western athletes who run in shoes. Yes, this is true, but has anyone proven that shock loads in shoes are excessively strong? Is there any evidence that these loads have any effect on joint injuries and wear?

Has anyone ever thought about how feet that are accustomed to shoes will feel if you run barefoot on asphalt or along a forest path?

Lieberman himself, in an interview, answered the question of what runners can learn from scientific research: “You have to be skeptical about this. Research is a long and complex process. Often different experiments lead to different conclusions. It usually takes a lot of research to answer important questions.” But at that moment no one was listening to him. Everyone was busy learning how to place their feet in a new way, putting new expensive shoes on them. Or they limped to the doctor after the first attempt.

The debate among athletes about how to place the foot: on the balls of the toes or on the heel - for decades now has been reminiscent of past religious disputes, which were characterized by a complete lack of arguments. From an aesthetic point of view, the support on the forefoot looks sleeker and lighter. The athlete seems to be floating above the ground.

But in reality, when running for a long time, most people naturally prefer to lean on their heels. One of the most authoritative Japanese studies says that 75% of runners are like this.

Professor Bruggeman, at one of the symposiums in Calgary in 2014, listened to a report by the English biomechanist Martin Shorten, who filmed 10 thousand marathon runners at the thirty-kilometer mark of the distance.

- Ten thousand runners. And how many of them do you think ran on the balls of their feet? - Bruggeman asked me on the phone? - Two hundred? - Seventeen!

We can only guess why most long-distance runners lean on their heels. Perhaps it's more convenient. This may be because the back of the foot is naturally better at absorbing impact than the front. In any case, 9983 athletes out of 10 thousand in Shorten's study and 75% of runners in the Japanese study prefer to land on their heels.

If, contrary to their habit, they try to rely on the forefoot, and even in shoes without shock-absorbing pads, then there is nothing to be surprised about the increase in the number of injuries, in particular injuries to the Achilles tendon due to excessive stress. The same thing will happen in the opposite situation, when a person who is accustomed to resting on the forefoot switches to the heel. Changing foot positions is usually not only counterproductive, but also extremely difficult.

The importance of synchronization while running

As you understand, muscles work strictly in coordination. At the slightest deviation or delay, the efficiency of movement is lost. If you jerk your leg at the wrong time, you will not be able to complete the desired phase of running.

The effort of one muscle is not enough to move the body; the cooperative work of all is needed. In our body, the brain manages motor activity without our participation. We just decide what we want. And the brain is already giving dozens of orders, activating or blocking different muscles. Thanks to such a complex system, our body can move so easily and freely, at first glance.