Running in the school curriculum. Running lessons for beginners: free videos for learning the correct technique Running sections

Improvement in business and well-being in family life. Running in splendid isolation means you will have rapid career growth. Along with a high position will come decent earnings. Running through tall grass - new interesting endeavors await you ahead, which will absorb all your free time. Participating in running competitions means that you will compete for the attention of your loved one, in which your opponent will fail.

Remember the feeling of running, imagine how easy it is for you to run, as if you have wings behind your back. Be sure to run (not mentally, for real) at least a few steps.

Chasing someone - the vacation you have dreamed of for so long will become a reality. Getting tired of running - the dream foretells you a wonderful vacation. Running in the company of other people - pleasant company will allow you to take a break from the stress of recent days and get a charge of positive emotions.

Try to remember the faces of the people who are running with you. They will become your companions in relaxation and entertainment. Imagine around the faces of those people meeting whom will bring you the most pleasure.

Running without a specific goal/Running for the sake of running - procrastination, futility of actions. Running barefoot - you have taken rash steps, troubles are inevitable. Running along the edge - your thoughtless risk will lead to danger. Running in a circle - your actions will lead you to a dead end. Running in place - your indecision will cause difficulties that you will encounter in the near future. Stumble while running - your senseless actions will lead to monetary losses.

Focus on the fact that the purpose of your run was to carry out the instructions of the general under whom you serve (see General).

Subscribe to the Dream Interpretation channel!

Dream Interpretation - School

Attending school in a dream is a sign of your exceptional literary talent.

If you dreamed about your childhood and the school you attended, then perhaps you will feel a little nostalgic about past joys. In addition, some unfortunate incident may darken your life.

If you dreamed of yourself as a teacher, then, despite your humanitarian inclinations, you will be forced to look for work in another field.

In general, a dream about a school teacher indicates that you prefer quiet joys in life.

If you see a school and children playing in the schoolyard in a dream, you can count on a gradual ascent up the career ladder.

Autumn. - First school quarter. It's time to implement the athletics program according to established standards. On an autumn day, in the school grounds, you can see schoolchildren every day running laps for distance and time, for a mark and a test. Younger schoolchildren do this more easily, sometimes even quickly. As the class gets older, the enthusiasm to run a kilometer or two becomes less and less. But every time, regardless of age, someone leaves the race earlier, someone finishes with all their might, someone often takes a step, and someone, under any pretext, tries to skip this “hated” run. Try to develop a questionnaire for your students, for example, about what and how they would like to do, and what they would say goodbye to without regret. I am sure that in the majority of answers the top three among the “retirees” will be running long distances, even among those high school students who understand its importance for training physical endurance. Why is this happening? Imagine that you, for example, are a tenth grader, quiet and calm, love chess and fishing, and are interested in mathematics. I never noticed a desire for sports. And now three months of summer are behind us, and in the first physical education lesson you need to run a program kilometer or two. And you have to do this twice a week. You understand this as well as you understand that you will not experience the pleasure that running should bring. If only because, due to their physical condition, they are not ready for this. Then, lesson by lesson, the test will come up, and the most realistic thing for you is a “C”. But since you are not one of the truants and schoolchildren, the teacher will raise the grade to a “B”. But whether performance, interest in lessons, or well-being will improve during the quarter due to individual cross-country starts is, frankly, doubtful. Or you can make the cross-training program such that from the very beginning students can see their perspective, the end result of the work they are asked to do. And at the same time it will be joyful, creative, and therefore satisfying.

BY TRAINING ENDURANCE, WE STRENGTHEN YOUR HEALTH

Once again watching a school physical education lesson in the neighboring yard, I remembered one thin brochure called “Endurance Exercises - a Health Program,” published for the first time a quarter of a century ago in the GDR. I remembered it because it talked, in particular, about running as one of the most effective forms of training the cardiovascular and respiratory systems and promoting health, and presented training programs for people with different levels physical fitness. Of course, this happened a long time ago, but experience is probably why experience is something to return to if it is useful.

Let's try to analyze the possibilities of its use within the school curriculum.

To choose a training method for recreational running - and, probably, from this point of view, you need to look at the entire school program for physical culture, – it is not so much age that is important, but the general state of health and performance.

First training program

It is designed for those who are physically unprepared. This group should include students who, due to limited mobility or increased appetite, have excess weight and therefore difficulty breathing. Naturally, in this group there will also be those who have abnormalities in the functioning of the cardiovascular system for other reasons, as well as other health disorders. In these cases, training is the “cure” to return to normal. And we must try to convince students in this group, who may not have physically exerted themselves for a number of years (and have certificates of release), as well as their parents, of the benefits of movement. Running is a natural movement, and movement is the best doctor in most cases.

Before moving directly to the program (Fig. 1), one cannot fail to mention the importance correct breathing when running. Special studies have shown that oxygen consumption does not depend on the type of breathing. Breathe at your own pace to get enough oxygen. It is necessary to take into account that through a certain breathing rhythm associated with the rhythm of running steps, it is relatively easy to control the intensity of running.

Rice. 1. Training program N 1

When running at low speed, it is recommended to inhale for four steps and exhale for four steps. With this ratio of breathing and step frequency, you need to run at initial stages training program. The 2:2 ratio is an indicator of the upper limit of performance.

36 sessions of the first training program are distributed over 12 weeks (circle - slow running interval in minutes, square - walking interval), which corresponds to three physical education lessons per week. However, most schools have two physical education lessons. In this case, it is possible, firstly, to redistribute the material for 18 weeks; and secondly, what is much more effective is if students, having supported the teacher’s experiment, take part of it under their own responsibility and devote half an hour from their weekend to every third lesson.

From the first lessons, there will be those who find the program uncomplicated. But it is also designed for almost daily exercise with light loads, which have a greater training effect than single high loads.

First, you should strive to increase the duration of your run at low speed. This not only spares the cardiovascular and respiratory systems, but also improves the absorption and processing of nutrients. The greater the volume of running, the more energy is consumed, thus reducing excess weight.

Ambitious attempts to immediately achieve high results can very easily lead to overvoltage. The systematic implementation of the program will prepare schoolchildren for continuous running for 15 minutes at a low speed. And this is already quite specific goal, which students should know about from the very beginning of working on the program, and have their own personal lesson schedule.

And most importantly: under no circumstances, under anyone’s influence, should you strive for high running speed. Let the kids run in physical education so that running brings them joy.

And further. After completing this training program, standard school cross-country will be a pleasant walk for everyone.

Second training program

Having mastered the first program, you can move on to the second, based only on running sessions (Fig. 2).

But first, it is advisable to discuss the implementation of the first one and summarize the results. It is possible that the class will be divided into two or three groups: the first will be able to carry out this program without changes, the second will require its adjustment in terms of a more gradual transition to increasing the continuity of running,

And still others, as a continuation of training sessions, will prefer to repeat the most intense ones from the first program. And this will be right and healthy, because the program, even the best, is not a dogma.

The second program is designed for those who are able to run without straining for 10 minutes at a low speed. If there are such people in the class, they may well start with this program.

For better execution programs should begin with a slower run than everyone is capable of. How high or low the training standards are will be felt very soon. Based on this, you can decide how gradually or, conversely, quickly you can increase your training volume.

The training goal of the second program - 30 minutes of continuous running - can be achieved by anyone.

Running is a plus at any age

As for school-aged students, research has shown that children and adolescents under 15 years of age can withstand large volumes of aerobic exercise, since their ability to absorb oxygen relative to their body weight is higher than that of adults. Therefore, cross distances of 1000–3000 m will not harm them. It is speed that kills, not distance, which means that time as a standard for a specific segment cannot serve as a guide.

And a few more facts must be taken into account as the programs progress: if up to 12 years of age the physical development of boys and girls does not depend on gender differences, then in the future the level physical development improves constantly in boys up to 18–23 years of age, in girls – slightly until 16–17 years of age.

However, despite some age characteristics schoolchildren, the above facts speak in favor of the implementation of running training programs in school age. And this can be done at any time of the year, in any weather, if possible after training session return to a warm room and, if you don’t take a shower, then at least dry yourself with a damp towel and change into dry clothes. Therefore, it is not so important which quarter you are in wellness program will start. It is much more important how much it will interest the children and make them think seriously about what the teacher is offering them.

What then, when the programs are mastered? For those who want to go further, there will be new, more difficult ones that some will like, where there will be not only distance kilometers, but also control time standards. This option is more intensive program given in Fig. 3.

But the task is not to overcome oneself with the last of one’s strength. In youth, it is necessary to develop power reserves of the cardiovascular system and, with the help of constant training, maintain them in adulthood. How can we help schoolchildren who are not regularly involved in sports to do this? Only through the use of interesting and at the same time effective programs. And the fact that we will have more new options for mastering the program will benefit everyone: physical education, health, our children.

As for recreational running or athletics in general, somehow I have never heard of them being chosen as a variable component of the program in any school. physical education. And if at the same time Athletics is the only one who bears the title of “queen” of sports, then choosing health running as something like the “king” of health is quite acceptable. And maybe it’s fair then that queens and kings are chosen once, and then sooner or later they simply give their hearts to them or not.

Running schools and clubs in Moscow are becoming more diverse every day, which means that every running enthusiast has a a good choice where and with whom to train. If you live in Moscow and are fond of running, but want to progress in your sports results, we have prepared a selection of 9 schools and running clubs in Moscow especially for you.

1. I Love Running

Probably the largest project among running schools in Russia, which has many franchises in the regions. It's no surprise that most searches for running topics lead to it. By now, ILR owners have mastered related sports niches: cycling, triathlon, swimming, skiing. Last year, they added a Restorative Fitness Center to the line of offerings.

Training process: a group of beginners is recruited to prepare for a 10 km distance, half marathon or marathon, and then they are organized to go to the event. They offer to merge into a single running impulse at beautiful races like the half marathon on Lake Garda, Lausanne or Beaujolais. To do this, a presentation of the future event and preparation for it are carried out at the central headquarters. The programs are very exciting, but you can hardly expect serious progress and personal records from this school. The running community is very well developed: weekly newsletter of school news and commercial offers by email, motivating SMS for club members.

Cost: standard 7-week preparation for the first 10 km (for example, at White Nights) costs 14,500 rubles. Preparation for the Moscow or Berlin marathons in 2018 is expensive even by Moscow standards - 54,000 rubles. But the payment can be divided into several parts. The program lasts 27 weeks and includes two weekly sessions with a trainer, a personal plan, educational materials and medical support.

Priority disciplines for training: 10 km, half marathon, marathon, ultramarathon.

Where in winter period cycling track "Krylatskoye", in the summer - Vorobyovy Gory, Luzhniki.

2. Runlab

Appeared on the basis of the Runlab equipment center. It seems like a viable attempt to create a place of power for Moscow runners. During the day, the laboratory sells sneakers, and in the evenings you can listen to lectures on sports theme or attend an open indoor training.

Training process: weekly free training in parks led by one of Runlab trainers. Paid groups are formed depending on the level of training. You can choose your own trainer, one of three locations and the direction of training (flat distances or mountain running).

Cost: the price of monthly training varies from 6,400 to 10,000 rubles (the latter price tag is for experienced runners). There is no selling a certain number of workouts, you simply meet with a trainer 2-3 times a week. The rest of the time you work on an individual assignment.

Free trial training: yes

Priority disciplines for training: from 3000 m to marathon.

Where: winter training takes place in the Moskvich arena and DDS, in the summer - on Vorobyovy Gory and the Tagansky Park stadium.

3.Run Studio

school running Run Studio was founded by former I love running team member and coach Vlad Melkov in December 2014. During this time, according to the school’s website, they trained about 700 people for marathons. They position their brainchild as a club of literate running enthusiasts.

The training process: this a good place in order to improve your physical characteristics. Firstly, the emphasis is on large blocks of general physical training, on functional and strength training(pump complexes for all muscle groups, such as: tabata, aerobics, stretching, elements of acrobatics). Secondly, elements from CrossFit can be added to the training, for example, parachute running, jumping exercises, and working with free weights.

Cost: a beginner is offered a “Get Started” package worth 7,000 rubles for a month of preparation, which includes 2 weekly training sessions with a mentor. More experienced runners can purchase the Reboot program, which lasts 22 weeks. The issue price is 18,600 rubles. It is possible to pay for your preparation for a specific distance: to complete, for example, the Moscow Marathon, you will need to pay 24,300 rubles for a 16-week program.

Free trial training: yes

Priority disciplines: from 5 km to marathon.

Where: During the warm season, training takes place at the Palace of Pioneers stadium (metro Vorobyovy Gory), or in the Palace arena children's sports» (metro station Ilyich Square).

4. Gepard

The Gepard club appeared in October 2013, exactly a month after the first Moscow Marathon. The results of the race did not inspire Maxim Denisov, a coach of professional marathon runners, and he set himself an ambitious goal - to raise the level amateur running in Russia. Since saving the planet alone is not easy, Maxim held an open training session for everyone, and after that he recruited the first group of athletes and like-minded people.

Training process: those who are attracted quick results, will appreciate the author’s training methodology, which guarantees progress after just a month of training. And after a year of training, it’s even worse – minus 60 at the marathon. Not a kilogram, of course, but minutes. Don't practice mass training, each athlete has his own plan. The runner can simply choose a time when the coach is at the stadium (usually 4 hours in the morning and evening) and come to the lesson.

Cost: 4 weeks of training at the club – 8,000 rubles. If you prefer remote training, you will have to pay 6,000 rubles. The package includes a personal plan, communication with a trainer via the Internet, consultations on nutrition, physical fitness and running technique. Also available individual lesson with a mentor: a 2-hour lesson costs 3,000 rubles.

Free trial training: yes

Priority disciplines: from 5 km to marathon and ultramarathon.

Where: Burevestnik stadium. In winter - in three arenas (CSKA, Krylatskoye, Moskvich).

5. Jaxtor

The running club has existed for more than four years. Two years ago, a rebranding was carried out and it received a new name - Jaxtor.

Training process: much attention is paid to the health of the runner, so classes are held taking into account the pulse. They include many blocks of general physical training and physical training, correct running technique, teach how to stretch correctly, and help improve nutrition. Each participant is given individual plan and send the program every 2 weeks. During training, 2-3 trainers work with athletes simultaneously, which makes the process better. The club's working schedule is flexible: 4 days a week from morning to evening, so an athlete can come at any time convenient for him.

Cost: monthly subscription – 6,000 rubles. There is no connection to the number of visits. The price includes a training plan and interaction with a trainer.

Free trial training: yes

Priority disciplines: from 5 km to marathon, they also teach mountain and trail running.

Where: in winter the club is based on the Krylatskoye cycling track, and in summer on the Rowing Canal.

6. Marathon Academy

The academy was founded in November 2016 by software engineer and marketer Sergey Cherepanov. He is also the creator and editor-in-chief of TheRunners blog. Last year, we managed to attract MSMK to the coaching team athletics, multiple champion of Russia at distances of 5000 m and 10,000 m Farid Khairullin.

The training process: a balm for the soul when you read that the minimum training period for a marathon is 8 months, for a half marathon – 4 months. Groups are recruited up to 5 people, they are formed according to the level of training, potential and goals of the athlete. Joint classes are held 2 times a week. They work with the athlete according to the same principle as in Jaxtor: they take into account heart rate, physical condition and goals for the coming season. The academy itself recently tracked changes in the results of club participants at the main distances over six months of training. It turned out that in the marathon the progress for men was 9%, for women 10%, and in the half marathon, respectively, 5% and 7%.

Cost: The academy works with runners in three formats. Offers a monthly Half Marathon subscription worth 6,900 rubles. It includes 4 training sessions with a mentor, an individual lesson plan, independent work and analysis of running technique. The Marathon subscription costs 9,900 rubles and offers 8 joint training per month, daily consultations with a trainer via messenger, special work to increase speed, endurance and strength. There is also a progressive payment system in place, whereby a student can reduce the cost of their subscription by improving their results.

Free trial training: yes

Where: classes take place in the Moskvich arena (Textilshchiki metro station), in spring and summer - at the Iskra stadium (Botanical Garden metro station).

7. Run or die

The running club with a cheerful name was founded in October 2014 by Ilya Belousov, MS in the 400 m hurdles. Experience coaching work since 2005.

Training process: classes include elements of crossfit, workout, stretching, TRX loops, functional and strength training. The team undertakes to teach beginners how to run correctly, and make advanced ones even more advanced. There is also a program for losing weight through running. In 10 weeks they promise to help you lose weight and lose weight in problem areas. And the icing on the cake is the 3-month preparation for the Moscow Marathon. The only annoying nuance is that the cost of this express course of 36 personal training sessions in a group is 54,000 rubles. The price tag for a package of 36 personal training sessions is exactly twice as much.

Cost: 1 personal one and a half hour training will cost you 3,000 rubles, a subscription for 4 training sessions per month – 11,000 rubles. If group training, then for a two-hour one-time lesson you need to pay 1,500 rubles, for 4 lessons per month - 5,500 rubles.

Free trial training: yes

Priority disciplines: from 5 km to marathon

Where: Krylatskoye cycling track, Znamensky brothers arena, Sokolniki park, Moskvich arena.

8. Running Expert

It was founded in 2014 by Alexander Golovin. He is also the head coach at the club. From his regalia: MS marathon running, personal best 2:16:53. Last year I ran the Comrades ultramarathon in 7:38:28. In 2002, he trained his first master of sports, but three years later he left the sport, trying to find a more profitable field of activity. He began building a career in business journalism and banking, then headed a fintech startup in the field of business lending. But after the crisis struck, I was forced to close it and return to my former professional interests - running.

IN training process serious emphasis is placed on the scientific approach. Alexander Golovin himself annually gives lectures on modern research in the field of sports physiology, writes articles on running topics, and experiments with his own sports nutrition recipes.

Cost: A standard package for a month, including two club training sessions per week, and drawing up a training plan under the guidance of a trainer will cost you 10 thousand rubles. If you are looking forward to long-term training, you can sign up for the Marathon program, which includes group classes at least 2 times a week throughout the year. In this case, you will carry out a general plan for 9 months and only the last 3 - an individual one. Its price is 25 thousand rubles. In addition, the school offers Comrades (with 6 months of personal training) and Spartathlon programs, also designed for a year. Their cost is 50 thousand and 75 thousand rubles, respectively.

Priority disciplines: from 5 km to ultramarathon.

Where: training at the Moscow State University stadium and the Iskra stadium, in winter time- “Moskvich” arena.

9. Bestia

Twin club of Italian running club Bestia. Its founder and Main coach Yana Khmeleva is a lawyer by training who graduated from several Italian programs for training amateur runners and triathletes.

Training process: includes a plan developed jointly with Italian coaches, as well as Victor Seluyanov. The club will help you achieve ideal weight will bring it back to normal hormonal background, they will remove the “damage” and correct the running technique. They also work with runners who are interested in trail running: they teach mountain running techniques.

Cost: the club offers to buy a monthly subscription for 4 group classes costing 5,000 rubles, for 8 classes, two training sessions per week – 7,000 rubles. If you want to do general physical training and physical training face-to-face with a trainer, then an individual hour-long lesson will cost 3,000 rubles, 90 minutes - 4,000 rubles.

Priority disciplines: from 10 km to marathon.

Where: classes take place at the stadium of the Palace of Pioneers, in Neskuchny Garden, on the bicycle track in Krylatskoye, depending on weather conditions.

We also reviewed 16 athletics arenas Moscow and St. Petersburg. It can be found.