Running school run smart. Running schools: where can an amateur go to learn? Middle and long distance running

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).

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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.

What could be easier than running? Many people are really perplexed why so much attention is paid to this sport, why training an excellent sprinter or stayer is a serious matter, which is often done the whole team professionals. Although, it would seem: running does not require special conditions, but only legs and a surface. This is only partly true: in fact, runners know very well that their business is complex, complex work that requires one hundred percent effort every day.

Why is running popular among children? The answer is obvious: the answer is their age. Firstly, children often run around, playing something, competing, splashing out excess energy, and secondly, it is precisely the age of children and youth - best time for professional running: strength, enthusiasm, health. But still, “spontaneous” running differs in many ways from professional running. In our city there are specialized sections in which schoolchildren and those who are still preparing to become them will learn all the nuances of this sport - tactics, technique, and improve their physical fitness and coordination.

Of course, running is useful for developing and strengthening of cardio-vascular system, increases immunity and endurance, normalizes weight, develops entire muscle groups. Naturally, the children are trained taking into account their age, physical data, and natural abilities, and these processes are supervised by professional trainers.

At what age is it best to start running?

Running as a conscious, rather than spontaneous activity can begin for children from one and a half to two years old. It is at this age that boys and girls, as a rule, already walk confidently. Kids can be interested short workouts with mandatory stops for games. In this case, the running distance at first should not exceed ten meters. During classes, children's attention and coordination develops. It is not necessary to run in a straight line: it is possible to move like a snake along a drawn line or run around small obstacles.

How to choose running shoes depending on the surface?

If a person looks at their sole before buying running shoes, then he must remember what surface they will come into contact with. You need to pay attention to a soft sole when you are running on special treadmills, smooth asphalt and other hard surfaces without potholes or pits. Soft soils and dirt paths impose their own requirements: the sole must be stiffer and the tread deeper to improve recoil. If a person often runs through the forest, and even in bad weather, then he needs a deeper tread, or even iron spikes, to prevent slipping. Of course, the soles must also be rigid so that the runner’s feet are protected from rocks, snags, etc. Often, off-road shoes also include lateral support, which protects the feet from dislocations. A dense mesh is also installed, which is difficult to damage.

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 newsletters of school news and commercial offers for e-mail 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, the team of coaches managed to attract MSMK in athletics, multiple Russian champion 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 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.

Running is one of the effective classes for weight loss, strengthening muscles, improving blood circulation. Jogging does not require expensive equipment and is accessible to anyone. Despite its apparent simplicity, running is quite difficult exercise. Incorrect foot placement can lead to joint and muscle problems. Not correct breathing causes rapid fatigue.

There are also nuances in preparation. Going for a run after eating can cause problems with the pancreas. Before starting classes, be sure to master the technique proper running. They will help you understand it and avoid common mistakes. free videos-lessons for beginners.

Running for beginners

Master of Sports in Athletics Mikhail Kulkov touches on an important action with which you need to start any workout - warm-up. At the beginning of the video, the athlete talks about proper preparation body to active load. The author suggests doing lunges forward, twisting the torso, raising the knees and bending. Mikhail Kulkov shows exercises that allow you to find out if the body is ready for the upcoming physical activity: jumping in place and shuffling. The warm-up takes more than seven minutes.

In the second part, Mikhail Kulkov briefly talks about the running technique itself: correct breathing, the number of steps per breath, hand position. The final part is devoted to exercises to maintain joint mobility and muscle elasticity after training.

How to run correctly

Master of sports in triathlon Alexey Nesterov and bodybuilder Dmitry Selivestrov tell the viewer about the common mistakes of novice runners: incorrect distribution of the load on the foot, incorrect body position during movement. The authors of the video teach you how to breathe correctly, hold your body, and calculate the length and frequency of your step. Following the recommendations will reduce the likelihood of injury and help you cover long distances without extreme fatigue.

Correcting running technique errors

Understanding your own mistakes when moving is only the first step for a beginning runner. It’s a completely different matter to get rid of them and consolidate the result. Correcting errors and improving technology is a long and tedious process. It will help to simplify it sports commentator and blogger Vasily Parnyakov. The video lists exercises that help eliminate the main mistakes of beginners. The exercises are simple, but effective. They allow you to develop the ability to correctly distribute the load on the muscles while running.

Foot placement while running. Exercise

One of the most common mistakes when running is incorrect distribution of the load on the foot. Inexperienced runners often “land” on their heel or toe, although it is correct to focus on the center of the foot. Even many experienced athletes find it difficult to cope with this task.

IN short video Veteran track and field athlete Valery Zhumadilov demonstrates a simple and effective exercise that develops proper coordination. When performing the exercise frequently, the foot is automatically positioned correctly, thereby reducing the load on the joints.

Running technique. Breath

In the first part of the video, marathon runner Maxim Buvalin briefly talks about the correct contact of the foot with the earth's surface while jogging. The second part is devoted to an important aspect - breathing. The author of the video gives advice on correct technique“inhale and exhale” taking into account the time of year. In the final part of the video, Maxim Buvalin shows useful exercise on the horizontal bar, allowing you to relax your back muscles after a long run.

Proper jogging

For a beginner, the ideal start would be slow running jogging. Despite the moderate load, during a slow jog there is a significant loss of energy and excess weight. Thanks to the “springy” movement, the muscles become more elastic. The jogger gradually develops endurance and allows you to move on to a more complex “flight phase”. The main advantage of moving slowly is the lack of heavy stress on the joints.

You can take advantage of all the benefits of calm running only if you follow all the rules shared by the author of the video. The blogger talks about the correct positioning of the pelvis, back and shoulders, relaxing the arms, distributing weight on the foot and reducing the load on the heart and lungs.

Natural running lesson

The author of the video is Russian record holder in marathon races Leonid Shvetsov. The athlete talks about the natural running technique, thanks to which he did not leave the sport early and improved his results. The technique allows you to properly distribute energy and reduce the likelihood of injury.

The video talks about the principles of how the body works during movement. Knowledge of the theory is necessary to develop the correct technique and reduce the load on muscles and tendons. Special attention Leonid Shevtsov focuses on placing the foot at the center of gravity and recommends a series of exercises to develop a habit. The athlete also demonstrates to the viewer exercises to activate the gluteal muscles.

The peculiarity of the lesson is its clarity: technique and typical mistakes shown with specific examples.

Master class on proper running technique

Anton Burmakov studied athletics seven years. The advice given by the athlete allows him to achieve good results V different types running. In sprinting, a beginning athlete learns to reduce the number of steps, and over long distances, to save energy. The video is useful because it contains specific exercises for developing certain techniques. For correct position the author suggests running in place, for correct setting feet - without shoes. Maintaining balance and not swaying the body will teach you to move along a line, and imaginary punches will develop the habit of holding your hands correctly.

Anton suggests forgetting about the stereotype “inhale through your nose and exhale through your mouth.” Recommends breathing through both your mouth and nose at the same time while running. Attention has also been paid to the surface for studying. The author advises training in a stadium or park and avoiding paved surfaces.

Exercises for Runners

In the video tutorials, the authors list special running exercises allowing you to improve your running technique. The complex helps strengthen muscles and the musculoskeletal system and better sense the center of gravity. Regular exercise makes it easier and more effective. The feeling of fatigue is reduced, the likelihood of injury is minimized. The set of exercises will be useful for both sprinters and stayers.

Middle and long distance running

Most new runners choose medium or moderate runs. long distances. They are more effective for weight loss and overall strengthening of the body. However, stayer running requires the athlete to combine strength training, speed, technique and endurance.

The training film from Soyuzsportfilm tells about the training process of track and field athletes specializing in middle and long distances. Listed effective exercises, developing speed, flexibility and coordination of movements. Attention is also paid to recovery after long physical exertion.

Exercises demonstrated by professional Soviet runners. The film was shot in 1980, the exercises shown in it have lost relevance for professional sports, but will be useful for beginners and amateurs.