We invite you to familiarize yourself with the summary compiled after reading one of the best books about running "Run fast and without injury". It was compiled by our reader Igor Stefurak.
Most often, runners do not achieve success either because of insufficient mastery of technique, or their technique does not allow them to accelerate at critical moments of the race. For example, they cannot apply a powerful finishing spurt, Coup-de-Grace («mercy strike»). It is worth training harder, competing harder and not giving up at any stage of the race.
Achieving results is a symbiosis of lifestyle, training methods, food quality, successful shoe design.
The goal of the training is the result that you show at the competitions. Progress is not measured by what you do during training (more kilometers, the frequency of entries in the diary), it is measured by what happens during the competition.
Often athletes train to the detriment, instead of arranging a day of unloading. There is nothing wrong with strenuous workouts, but it is worth remembering about the "easy days" and temporary load reductions. Heavy loads on the background of insufficient recovery lead to disappointments, illnesses and injuries.
To learn how to run properly, stand flat barefoot on the floor, climb up on your fingers and lean forward. In order not to fall, you will have to take a step. As you will see, it is not realistic to fall on the heel in this case. In this position, start running — light steps at low speed, with an emphasis on the fingers. The legs should remain bent at the knees. It should give the impression that you are running a little squat, and the body should remain upright — straightened. This will allow you to run completely silently. In the process of carrying the body weight forward, the entire sole should touch the ground — do not stay on your fingers in this phase. This can lead to injury.
If a runner uses the property of the muscles of the foot and hips to store and release the energy of elastic stretching, then his movement will be more powerful and he will be able to cover a greater distance with each step. The frequency of the running step should be at least 3 steps per second.
At the initial stage, the hands perform a passive compensating role to the movement of the legs. Hands should be kept close to the body, elbows should be bent at an acute angle of less than 90 degrees. Gradually, the hand movements should become more and more energetic — a short and sharp swing. Do not wave your hands to the sides. If everything is correct, the energy will be transferred from the hands to the feet. The forearm should cross the chest slightly, but not further than the middle of the chest.
The body, at this time, should not make any movements. The stronger the legs and the more vigorously they work, the more actively the hands should work. Tingling in the side and back pain are the result of your twisting your body while running to maintain balance with footwork. And this should be done by hands.
High running speed leads to an increase in the length of the step, but everything should be in moderation. A common mistake is the excessive length of the running step. This slows down the speed and leads to injuries. If you need to accelerate, you just need to increase the frequency of steps and try to make the movements more energetic.
It should be understood that at first, your legs and feet will get tired and hurt, because these muscles are not ready for the requirements that you set. Keep practicing and it will pass. Massage also helps.
Breathing should correspond to a fast and clear rhythm, which is set by the hands and feet. Breathe in quick and short sessions. Don't breathe deeply!
Each element of running requires a separate study. Only after that you can start the training process.
Most modern manufacturers make shoes with thick soles. While running properly — running on the front of the foot! Piri recommends running in the lightest shoes you can find. It should have the same thickness of the sole. If you run correctly, then your shoes will wear out under your fingers. Ideally, the shoes should fit snugly, like a glove. Also, it is worth paying attention to the Achilles tendon, which is injured if, while running, shoes (the protruding part from behind), presses on it. The material from which the sole is made must be hard enough so that the runner does not lose stability.
Factors that should be monitored during interval training:
The maximum heart rate that you can measure without additional devices is 170 beats per minute. And that's 17 strokes in 6 seconds. Heart rate monitors show the maximum frequency at the end of the segment.
Injuries are often caused by the fact that one side of a person is more developed than the other. This means that the strong side pushes the weak side forward until it gets tired. This includes injuries to the posterior surface of the thigh that occur due to insufficient development of the back.
To prevent this from happening, you need to pay attention to strength training with extra weight. Dumbbells are well suited for this, the weight of which should be increased over time (up to 1/3 of the body weight). If you can do 3 sets of 10 reps, then the weight of the dumbbells is too small. If you can't do 6 reps, then the weight is too much. The same rule with a barbell. Strength training is needed every 2nd or every 3rd day, taking into account the training process.
There are two types of strength training:
Nutrition issues are most individual and require consultation with a doctor.
Do not drink during meals, as this affects the digestive process. General rule: drink less than 10 minutes before meals and within 1 hour after.
Gordon Pirie advises not to run earlier than 2 hours after eating.
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