Training run. Running in the school program

Where to go a newcomer, who really wants to run, but immediately with the mind and under the supervision of the coach.

1. I Love Running

What is this: the most successful project on the topic of learning fans running in the territory of Russia - ILR is already the mass of branches in different cities than any other running school can not boast. Founders - Maxim Zhurolo, Irina Mosc. and Vladimir Polekunov - embodied the American concept of three points here: a clear goal, a clear term, team.

Features: Here you will prepare for the half-marathon for 7 weeks or to the marathon for 14 (this is for those who have already run 21 km) - and such preparation time causes a lot of issues from professionals. Preparation goes to a specific run (and you need to be ready to go on it) - and although there is an opportunity to run as a result of your 21 km and in training at home, but this option does not use this option.

By the way, the founders have already managed to open parallel projects I Love Swimming and I Love Cycling and as a logical continuation - soon organizes the IronStar triathlon competition in Sochi. Still the guys have a paid video channel with lectures on sports themesAnd in your office they often hold lectures.

NB: This year, they launched a long-term preparation program for the marathon - for example, to run in Vienna 42 km on April 10, 2016, you can train now.

Coaches: Moscow - Irina Borisovna Podylovskaya (world record holder in running 4x800 meters, Honored Master of Sports), Sergey Korneev (Moscow Marathon Sports Director), Svetlana Nechaeva - Trail Running (Master of Sports of the International Class).

Timetable of classes:usually twice a week with a trainer and at least once - independently.

Price: Preparation for the semi-marathon - 13,500 rubles for 7 weeks, long-term preparation for the marathon - 42,000 rubles for 7 months (or three payments of 16,000 rubles).

What is this: the school of running and functional training under the leadership of Vlad Melkova "boiled" from I Love Running, in which Vlad once worked (and trained me).

Features: A serious emphasis on the OFP is made here and there is no such fanatical attachment to semi-marathons and marathons. On the program "Starting", which is 1 month, the final is 5 km away, which is the most for a beginner. In Runfit for more advanced crossfit and running - there is a race with parachute, jumping exercises, running uphill, work with free weights. However, they prepare here for starts, but among them there are official 5 and 10 km.

Coaches: Vlad Melkov (Master of Sports by athletics), Vadim Klezlov (Master of Sports for Athletics), Maria Andreeva (KSM in acrobatics) - Read about everything you can.

Timetable of classes: Two workouts per week with a coach minimum one self.

Price: 7000 rubles for "start" (4 weeks), 11,400 rubles for Runfit (3 months), 13,500 rubles for preparing for the half-marathon (8 weeks).

What is this: the next running-training project of the coach from Serbia Milan Miletich (you could remember it on the Unity Run Camp, and then, which he left on the care of ILR to do something his own).

Features: Nula is devoted not only to sports, but also socialization - Milan believes that we, the inhabitants of large cities, are very lacking not only for sports loads, but also to communicate with those who share our interests. Nula is not only about running - there are many planks and other joys of functional workouts. There are no clear training goals - this is a story about how to keep yourself in a tone and improve your health. Try, by the way, you can on open free training - next will be on Monday September 7th. Milan So far in a running camp in Croatia, so regular training will begin on September 16.

Coaches: Milan Miletich (Finisher Ironman, trailey race), Polina Svainovskaya (CCM in sports aerobics).

Timetable of classes: You can walk three times a week in the morning and in the evening at 7.30 - in Sokolniki and Luzhniki.

Price: 2 weeks - 2500 rubles, month - 5000 rubles.

4. Pro TRERER RUN

What is it: Strictly speaking, this is not a school run, but just one of the types of workouts in Pro Terer. And you can engage in both individually and in mini-groups on schedule. Training goes both on the street and in the closed room (cycling in "Krylatsky").

Features: In Pro Terer, the most scientifically, and the individualized approach, therefore it will not cost without system diagnosis and test on the gas analyzer. Also not cost without functional training, Stretching and other important components of good run.

Coaches: Elena Leonova, Anton Feoktists, Andrei Pali, Andrei Zhukov, Alexey Barannikov (you can read about the coaches).

1. Seminars and webinars Leonid Shvetsov

Who is this: Leonid calls himself an expert N1 by technique natural run (He even translated a book about her). About the technique itself and about the labeling "Natural" pro are disputes (it is better not to be signed in Facebook on all coaches on the run at the moment when they decide to argue with each other), but Leonid himself is a master of sports, twice record holder of the supermarades supermarket, And, in general, legend in cross-country circles.

How and what can you learn: The technique of natural run involves landing on the front of the foot, proper position Body, hands, short steps. The development of technology promises a high speed runner at low energy costs and low risk of injury. You can learn from Leonid in webinars (September 9 - free for future marathonies) or rare two-day seminars, which he spends in Moscow. You can also try to assemble to it on individual workouts.

Price: 300 rubles per webinar, a seminar - 4000 for the theory, 8000 for the theory with practice, 15,000 rubles - for all the same + personal advice.

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1. Running for schoolchildren

physical exercise improvement jogging

It is known that questions physical education Children are closely related to the problem of their health. In the overall complex of factors contributing to the health promotion of the younger generation, the state system of compulsory physical education in preschool institutions and secondary schools is becoming increasingly role. However, the complication of training school programs automatically reduced motor activity and thus increased the deficit muscular activity Schoolchildren, which adversely affects their health and physical development. Such cases became frequent when due to deviations in a state of health and weak physical development, the guys cannot fulfill the fully mandatory physical education program provided for for the main group of students.

Special studies have established that the motor activity of students of 1 and 2 classes falls by 50% compared with the preschool period of life, and high school students are 75% of the entire waking time do not move. Particularly suffer from the shortage of motor activity, schoolchildren of the 5th and 6th grades: the training loads are great for them and require a large voltage of the forces; At the same time, complex physiological restructuring in the body occurs.

It is necessary to apply in school practice the use of various means to improve them physical training and health normalization.

One of these means is running confidently conquering in last years Great popularity.

With the methodologically correct use of the wellness run in school age children, favorable changes in the activities of cardiovascular and respiratory systems are gradually occurring, the mass and the size of the heart (due to the moderate expansion of its cavities and some thickening of the heart muscle). This leads to an education in the cavity of a certain reserve of blood, which is used with an increase in the need for blood supply arising during muscle work. Due to thickening muscular fibers (hypertrophy) The strength of the reduction of the heart muscle increases. The heart of the systematically engaged running schoolchildren in the most economical, as evidenced by the improvement of the reaction to the load after a certain period of classes. During running blood, flowing faster and in a larger volume through the lungs, it is better satisfied with oxygen from inhaled air, the volume of which increases (compared to peace). At the same time, oxygen is distributed purposefully: working muscles get a lot of stake, and vacationers are a smaller stake of blood.

Running to a large extent contributes to the development of such vital quality as the endurance necessary to strengthen the health, normal activities of cardiovascular and respiratory systems. The manifestation of endurance can already be found in children of the younger school (and even preschool) age, but only an average and older age is clearly traced its increase.

Running as the main means of endurance development also includes the inclusion in the exercise system for speed, development muscular power, Dexterity, flexibility. Their proportion in the program of the wellness run is based on the above laws of natural development of physical qualities.

Depending on the health of the health, they are engaged in three groups: the main, preparatory and special medical. Each group of loads are divided into three age categories: the younger school age (7-10 years), the average (11-- 14 years) and the eldest (15--17 years). In the structure of classes, the increase in loads in the academic year in time - the volume of running, intensity - speed and the percentage ratio of accelerated walking and running is traced.

The preparatory part of classes is carried out within 10--13 minutes and consists of 5--7 minutes of walking in combination with running and 5--6 min of overall and special exercises.

The final part is 3--5 min and consists of relaxation exercises performed in motion. After that, the pulse must be about 50 shots below than after the load in the main part of classes.

IN junior group (7--10 years) Claims for 45 minutes are held: in the 1st quarter - 2 times a week, in the 2nd and 3rd quarters - 2--3 times, in the 4th - 3- -4 times, during the summer holidays - 4--6 times.

IN medium group (11 - 14 years) Classes of 60 minutes are held: in the 1st quarter - 2 times a week, in the 2nd and 3rd quarters - 2--3 times, in the 4th - 3- -4 times, during the summer vacation - 4--5 times.

In the senior group (15--17 years), the exercise of 60 minutes is held: in the 1st quarter - 2 times a week, in the 2nd and 3rd quarters - 2--3 times, in the 4th - - 3--4 times, during the summer vacation - 4--6 times.

For girls, the load capacity can be reduced: 11--14 years - by 10%, 15--17 years - by 15%.

In the main group, the speed of uniform movement gradually increases, and the running time of 1 km is reduced from 6.5 to 6 minutes, and in walking - from 10 to 8 minutes. In the preparatory and special medical groups, respectively: from 7 to 6.5 minutes in running 1 km and from 11 to 9 min in walking on the 2nd year of classes in the main and preparatory groups Walking conducted at a speed of 8--10 min / km can be replaced by a slow run of 7.5--7 min / km.

Recommendations on the method of conducting classes health walking And running on the basis of pedagogical experience, the results of experimental studies, as well as the installations of a physical culture program for general education schools, the regulatory framework of the GTO complex and the analysis of scientific and methodical literature.

2. Wellness running. Fundamentals of the workmanship of improving running

One of the most decent physical exercises is running. Running is an excellent means of training with the help of which, you can significantly increase the activity of cardiovascular and respiratory systems, strengthen health.

Before starting to independently engage in health, you need to go through a medical examination and get individual recommendations from a doctor and teacher physical culture.

3. Approximate program of wellness run for schoolchildren with weak health and low physical fitness

1. You can run at any time of the day an hour before meals and two hours after meals.

2. Dressed should be in accordance with the weather on the street. In the spring and autumn in the cold, windy, raw weather on top to wear a windproof suit, in the summer in hot weather - training suit or shirt and sports panties; On the feet of sneakers or sneakers. In winter, clothes like clothing skier: sweater, training suit or trousers, sports not blown up jacket, knitted hat, covering ears, and mittens; On the legs of the sneakers with woolen socks.

3. Running training should be regular, especially with a significant change in air temperature. Regular training helps children well adapt to lowering the air temperature, protect against colds.

4. The number of cross-country workouts per week should fluctuate from 4 to 6. Total duration of classes (running, walking, generalizing exercises) from 35 to 60 minutes.

5. It is better to run in small groups of 3-5 people about one age, identical abilities and physical fitness.

6. Running distance is kept in a grove, on the sidewalks of the streets, and best of all in the park or in the stadium.

7. Do not stand in the first days of training raising the rates of running, as for the development of endurance great importance It has a gradual increase in the total running time.

8. In the first stages of classes (2-3 months), the duration of the run is 1-4 km at heart rate 120-135 UD / min, the following (2-3 months) The length of the distance is 3-5 km at heart rate 140-150 UD / min, in Subsequent (2-3 months) Distance length 5-7 km at heart rate 150-180 UD / min.

9. The speed and duration of the run is determined by independently well-being. If it is not difficult to run - it means that the speed is optimal and you can run further. It is necessary to run a coward, but to go with a frequency of 100-110 steps per minute.

10. The physical exertion must be controlled by the frequency of heart abbreviations. Immediately after running, the guys calculate the pulse frequency for 10 seconds. If the pulse after running 25-28 shots for 10 seconds is the speed and duration of the run are selected correctly. Pulse 24 (for 10 seconds) speaks of insufficient load. The second calculation of the pulse is made after 3 minutes after the end of the run. The values \u200b\u200bof 12-20 shots in 10 seconds are talking about good restoration and conformity of the duration and speed of the child's condition.

11. In the process of training, pain in muscles, joints, right hypochondrium can appear. It is not scary, over time they will disappear. But if pain in the heart of the heart, the severity in the whole body, dizziness and bad state of health During the day, it is necessary to stop training and consult a doctor.

12. Only a healthy person can go to the running workout. Even with a slightly ailment (cold, stomach disorder or headache) should be passed 1-2 days to determine the cause. If the child fell ill, then after recovery it is necessary to resolve the doctor to continue training.

13. From the first days of occupation of the wellness run, you need to start sports diaries and diaries of self-control. They need to record summary and the volume of training load, and data on their own well-being.

4. Self-control during independent classes exercise

Self-controlling is a systematic independent observation of physical exercise and sports for changes in their health, physical development and physical fitness. With independent classes, improving running, exercises with burdens, athletic gymnastics, self-control is necessary. Subjective and objective signs are used as indicators of self-control functional state The body under the influence of physical exertion. Such indicators of self-control as well-being, mood, discomfort, appetite belong to the subjective, and the frequency of heart rate (heart rate), body weight, body length, intestinal tract function, sweating, lung life capacity (Zh.E.L.) , the strength of the muscles, the dynamics of the development of motor qualities, sports results - to the subjective. You can control the condition of your body by external and internal features. External features include sweat discharge, a change in skin color, coordination and respiratory rhythm. If the load is very large, then there is plenty of sweating, excessive redness of the body, the formation of the skin around the lips, the breathrum appears, the coordination of movements is disturbed.

When such signs appear, it is necessary to stop the exercise and relax. The internal signs of fatigue include the appearance of pain in the muscles, gendering and even dizziness. In such cases, it is necessary to stop doing the exercise, rest and finish the training. If, after exercising exercise, well-being, mood, appetite, sleep good and there is a desire to do on, then it shows that your body copes with loads. In the process of independent practices, physical culture must be registered in the diary of self-control appearance during training pain in muscles, in the right and left hypochondrium, in the field of heart, headaches, dizziness. Additionally, as a self-controlling, it is possible to recommend pulse beam (schss measurement) to occupation, during training; tests and physical culture samples to determine the condition of the cardiovascular, respiratory system and the dynamics of physical fitness involved in a certain period. In addition to self-controls, monitoring of parents, the debt of which intensify the lifestyle of their children, make it more dynamic using daily independent exercise activities. Parents should ensure that homework performs homework on physical culture, in the desired volume and with sufficient intensity.

5. Control over the condition of the cardiovascular, respiratory system, mass-growth rates, physical fitness

1) To estimate the condition of the cardiovascular system, you can use a functional trial. To do this, you need to measure the pulse at rest, and then perform 20 squats for 30 seconds. The recovery time of the pulse to the initial level is an indicator of the state of the cardiovascular system and the training of the dealing. Pulse recovery by time:

a) less than 3 minutes - a good result;

b) from 3 to 4 minutes - the average result;

c) more than 4 minutes - below average.

2) To estimate the condition of the respiratory system, the functional samples of Tenchi-rods can be used.

Tench's testing - the test delays breathing on the exhalation, cling to her nose with his fingers. In healthy schoolchildren, breathing delay time is 12-15 seconds.

Sample rod - the subject delays breathing on the breath, pressing his nose with his fingers. Healthy schoolchildren have a breathing delay time equals 30 - 40 seconds.

3) Mass-growth index (ketle) is the ratio of body weight in grams to its length in centimeters. Normally, one centimeter of body length accounts for 200 - 300 grams of body weight.

M. R. P. \u003d. If private from division is above 300 gr. This indicates overweight subject. If private from division is below 250 g, for insufficient weight of the subject.

4) There are stimulating indices that determine the dynamics of physical fitness involved in a certain period of time.

6. Rules for independent exercise activities

1. Before starting independent exercise classes, find out the state of your health, physical development and determine the level of physical fitness.

2. Training be sure to start with a warm-up, and upon completion, use restoring procedures (massage, warm shower, Bath, sauna).

3. Remember that the exercise efficiency will be highest if you use exercise together with hardifying procedures, comply with hygienic conditions, mode for proper power.

4. Try to observe the physiological principles of training: a gradual increase in the difficulty of exercises, the volume and intensity of physical exertion, the correct alternation of loads and rest between the exercises, taking into account your training and portability of the load.

5. Remember that the results of workouts depend on their regularity, as large breaks (4 - 5 days or more) between the classes reduce the effect of previous activities.

6. Do not seek to achieve high results in the shortest time. Hurry can lead to an overload of the body and overwork.

7. Physical exertion must comply with your capabilities, so increase their complexity gradually, controlling the body's reaction on them.

8. Composing the workout plan, turn on the exercises for the development of all motor qualities (speed, strength, flexibility, endurance, speed-force and coordination qualities). This allows you to achieve success in your chosen sport.

9. If you felt fatigue, then the next workouts should be reduced.

10. If you felt the ailment or some deviations in a state of health, overwork, stop training consult with a physical culture teacher or doctor.

11. Try to carry out workouts in the fresh air, attract your comrades, family members, relatives, brothers and sisters to workouts.

7. How to build training session

Training occupation consists of three parts: preparatory, primary and final. The bulk of the workout is 70-80% of the total time of classes. The remaining 20-30% of the activities are divided between the warm-up and the final part, during which the intensity of physical exercise is consistently removed.

Each lesson should begin with a workout and training of the body for the upcoming work. Increase the load should be gradually, the exercises should affect the main muscle groups of the hands, legs, torso. Start classes from exercises that require accuracy of movements, high speed, dexterity and only then proceed to exercises that require maximum strength and endurance. At the end of occupations, a gradual transition to the relatively calm condition of the body is needed. Exercise should not cause significant fatigue.

In independent classes it is necessary to include: generalizing exercises with objects (rope, hoop, weights, dumbbells, rubber expander); Various viscos and stops, acrobatic exercises: running, jumping, throwing, pushing, throwing the ball; Various mobile I. sport games: Exercises on various simulators, roller skating, skateboard, bicycle.

To properly dispensing the physical activity at the beginning of the class, each involuntary needs to be performed this or that exercise with competitive intensity to determine the maximum result (M. T.). Then, based on the maximum test (M. T.), in percent, the exercise load value is determined. These modes are calculated as a percentage of the maximum result: moderate - 30%; Middle - 50%; big - 70%; High - 90%. After several weeks of training work, the maximum test is performed again and if it gives the result above the previous one, then the calculation of the training load is made secondary.

For the upbringing of the actual ability, exercises burdened by weight of their own body (push ups, squats, tightening); Exercises with external burdens (Giri, dumbbells, rubber shock absorbers, exercises on simulators), etc.

The first 2-3 months of work is carried out with a burden of 30-40% of the maximum test. This allows you to strengthen the muscular-binder. Then in the next 2-3 months, you can proceed to work with a burden of 50-60% of the maximum and only after that, after 5-6 months, classes go to work with burden at 75-80% of the maximum. This is within 8-12 repetitions for one approach, series.

Table of average indicators of functional and anthropometric measurements of schoolchildren

Age (years)	The magnitude of the heart rate / min	Indicators of body mass and growth (kg, cm)	Respiratory Delay Indicators
		Boys		Boys
	Boys				on exhaling	on exhaling

Parameters of permissible CSS values \u200b\u200bduring training load	Classification of training loads	Working hours
Character of load	Indicators of heart rate
mining	maximum
			Low intensity	Up to 130 ice / min	Up to 135 ice / min	From 40 to 90 min

			Average intensity	131-155 UD / min	136-160 Ud / min

			High intensity	156-175 UD / min	161-180 Ud / min

			Submaximal intensity	176-180 Ud / min		30 seconds

			Maximum intensity	181-200 Ud / min	above 181 Ud / min

Individual training pulse: 220 - (age) - (pulse at rest) * 0,6 + (pulse alone)

Evaluation of indicators of the status of a schoolboy

	Self-sex	Desire to do Fu	Performance	Load portability		Painfulness
Increased		With pleasure			Calm, strong	No pain
Normal	Satisfactory	There is a desire		Satisfactory	Without awakening	Muscles hurt a bit
Reduced	Lost, fatigue	Indifferently	Satisfactory	Bad, lethargy, apathy	Hard fall asleep	Small feeling of nausea
There is no wanna		I don `t want		Stopped classes F.U.	Besonian	Pain in hypochondrier
Disconnection for feeding food!	Malaise	Painful condition	Performed only training	Did not do		Dizziness, pain heart!

8. Health Walking

And what if you walk? Yes, yes, just walk more. With walk begins your new life - Life in motion. Walking is good for health.

Is it capable of walking to influence the well-being? Those who walk more and health more. Experts (psychologist and anthropologist) have made a world tour, removing pedestrians with a film equipment and including stopwalls. Where do the fastest live? In the first place inhabitants of New York and Munich: in a second they do a distance of 167 centimeters. Twice slower (82 centimeters) people are moved by residents of Greece and Corsica. The golden middle was taken by representatives of Rome, Cairo and Prague. Unfortunately, the data on our compatriots are not yet given. And therefore, returning home, do not consider showcases - suddenly scientists fix your speed?

Walking even low intensity has a beneficial effect on the body, normalizing the functional state of the central nervous system, positively affects the heart and vessels, helps to strengthen muscles and ligaments, retains the mobility of the joints. Movement when walking helps to smoke the widespread muscles, dispersed the stagnant blood, especially in the abdominal cavity and the area of \u200b\u200bthe small pelvis, improve the nutrition of the heart, lungs and brain.

Walking is a natural, familiar way of movement of a person. Movement when walking are cyclic character, which is characterized by changing voltage and relaxation modes. Walking is the most accessible type of physical activity. According to physiologists, the load on the body when walking is very small and is located within the usual working optimum of each muscle. The benefits of walking are that it, unlike running, does not injure joints, does not require special physical training and suits people of all ages. However, if the pace of walking to increase or change the terrain, walking can be very loading and create a training effect.

Walking revives not only bodily.

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1. I Love Running

Probably the largest project among cross-country schools in Russia, which has many franchisees in the regions. It is not surprising that most of the requests for running topics lead to it. To date, the owners of the ILR have mastered adjacent sports niches: bike, triathlon, swimming, skiing. Last year, a replacement fitness center was added to the line of proposals.

Training process: A group of newcomers is gaining to prepare for a distance of 10 km, half-marathon or marathon, and then organize it to leave for the event. It is proposed to merge in a single running rush, on beautiful races like a semi-marathon on Lake Garda, in Lausanne or Beaujolais. To this end, the central headquarters hold a presentation of the future event and preparation for it. The programs are very fascinating, but serious progress and personal records from this school is hardly worth waiting. Running community is very well developed: the weekly newsletter of the school and commercial offers by e-mail, motivating SMS for club members.

Cost: Standard 7-week preparations for the first 10 km (for example, on "White Nights") costs 14,500 rubles. Preparation for Moscow or Berlin Marathons of 2018 is expensive even in Moscow standards - 54,000 rubles. But payment can be divided into several parts. The program is designed for 27 weeks and includes two weekly classes with a coach, drawing up a personal plan, training materials and medical support.

Priority disciplines for training: 10 km, half-marathon, marathon, ultramaraphon.

Where: In the winter period, the watery "Krylatskoe", in the summer - Vorobyov Mountains, Luzhniki.

2. Runlab running laboratory

Appeared on the basis of the Ecipment Center Runlab. It is quite, as it seems, a viable attempt to create a place for strength for Moscow runners. In the afternoon, sneakers are sold in the laboratory, and in the evenings you can listen to lectures on sports topics or visit the open indoor training.

Training process: Weekly free workouts in parks under the guidance of one of the Runlab coaches. Paid groups are formed depending on the degree of preparation. You can choose the coach yourself, one of their three locations and the direction of workouts (flat distances or mountain jogging).

Cost: the price of monthly learning varies from 6400 to 10,000 rubles (the last price tag for experienced runners). There is no sale of a certain number of training, you simply meet with a coach 2-3 times a week. Everything else is working on an individual task.

Free trial training: yes

Priority disciplines for training: from 3000 m to marathon.

Where: winter training Pass in the Manet Moskvich and DDS, in the summer - on the sparrow mountains and the stadium of the Tagansky Park.

3. Run Studio.

RUN STUDIO School founded a former member of the team and coach I Love Running Vlad Melkov in December 2014. During this time, according to the school site, they prepared about 700 people for marathons. Its brainchild is positioned as a club of competent runners.

Training process: this a good place In order to improve its physical data. First, the emphasis is placed on large blocks of OFP, on functional and power training (PAP-complexes on all muscle groups, such as: tobate, aerobics, stretching, acrobatics elements). Secondly, elements from crossfit may be added in training, such as running with parachute, jumping exercises, work with free weights.

Cost: a newcomer offered a package "Start" worth 7,000 rubles per month of preparation, which includes 2 weekly workouts with a mentor. More experienced runners can be purchased by the program "Reboot", a duration of 22 weeks. The issue price is 18,600 rubles. It is possible to pay for your preparation for a specific distance: To master, for example, the Moscow Marathon, will need to pay 24,300 rubles for the 16-week program.

Free trial training: yes

Priority disciplines: from 5 km to the marathon.

Where: In the warm period, workouts are held at the Palace of Palace "(m. Vorobyev Mountain), or in the Manege" Palace children's sport"(M. Ilyich Square).

4. GEPARD.

The GEPARD club appeared in October 2013, exactly a month after the first Moscow Marathon. The results of the race were not inspired by Maxim Denisov, coach of professional marathonuts, and he set an ambitious goal in front of him to raise the level of amateur run in Russia. Since it's not easy to save the planet to the planet, Maxim conducted an open training session for everyone, and after - he scored the first group of athletes and like-minded people.

Training process: those who attract quick results will appreciate the author's method of training, which guarantees progress after a month of classes. And after a year of training and the cooler - minus 60 on the marathon. Not a kilogram, of course, and minutes. Do not practice mass workouts, each athlete is your plan. The runner can simply choose the 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 study at the club - 8,000 rubles. If you prefer remote preparation, you will have to pay 6,000 rubles. The package includes a personal plan, communication with the trainer on the Internet, consulting on nutrition, OFP and running technique. Available also individual occupation With a mentor: 2-hour lesson costs 3,000 rubles.

Free trial training: yes

Priority disciplines: from 5 km to the marathon and ultramarafon.

Where: the stadium "Petrel". In winter - in three manezhas ("CSKA", "Krylatskoye", "Moskvich").

5. JAXTOR

The running club has existed for more than four years. Two years ago, rebranding was held, and he received a new name - JAXTOR.

Training process: Much attention is paid to the health of the runner, so classes are taking into account the pulse. Include many OFP and SFP blocks, adjust the running technique, teach properly do stretching, help to improve meals. Each participant makes an individual plan and send a program every 2 weeks. In training with athletes, there are 2-3 coaches at the same time, which makes the process better. The work schedule of the club is flexible: 4 days a week from morning to evening, so the athlete can come to any time convenient for him.

Cost: monthly subscription - 6,000 rubles. No binding to the number of visits. The price includes a training plan and interaction with the coach.

Free trial training: yes

Priority disciplines: from 5 km to the marathon, they also teach the mountain and trailey run.

Where: in the winter period, the club is based on the Krylatskoe cycle, and in the summer on the rowing channel.

6. Academy of Marathon Run

Founding the Academy in November 2016, a programmer engineer and marketer Sergey Cherepanov. He is the creator and chief editor of the blog of Therunners. Last year, the team of coaches managed to attract MSME for athletics, a multiple champion of Russia at distances of 5000 m and 10,000 meters of Farid Hairullina.

Training process: Balsam per soul when you read that the minimum preparation date for the marathon is 8 months old, to the half-marathon - 4 months. Groups are gained to 5 people, they are formed in terms of training, potential and targets athlete. Joint classes are held 2 times a week. The athlete works on the same principle as in JAXTOR: take into account the pulse, physical condition and goals for the next season. In the Academy itself, recently traced changes in the results of the club participants at the main distances for six months of training. It turned out that in the marathon in men progress made 9%, in women 10%, in the semi-maralphon, respectively, 5% and 7%.

Cost: The Academy works with runners in three formats. It offers a monthly semi-marathon subscription worth 6900 rubles. It includes 4 training with a mentor, an individual plan of classes, independent work and analysis of running technique. Subscription "Marathon" worth 9900 rubles offers 8 joint training in a month, the daily consultations of the coach through the messenger, special work on raising speed, endurance and strength. There is also a progressive payment system when the student, by improving the result, can reduce the cost of the subscription.

Free trial training: yes

Where: Classes are held in the Moskvich Manege (m. Textiles), in spring and summer - at the Iskra Stadium (M. Botanical Garden).

7. RUN OR DIE

A beamy club with a cheerful name was founded in October 2014 by Ilya Belousov, MS in a run of 400 m with barriers. Experience of coaching since 2005.

Training process: Classes include crossfit elements, workouts, stretching, trx-loops, functional and power training. Newbies The team undertakes to teach to run right, advanced to make even more advanced. There is also a slimming program with running. In 10 weeks promise to help reduce weight, lose weight in problem places. And Cherry on the cake is a 3-month preparation for the Moscow Marathon. The only annoying nuance is the cost of this express course of 36 personal training The group is 54,000 rubles. The price tag for a package of 36 personal workouts is twice as much more.

Cost: 1 Personal One-and-a half-hour training will cost you 3000 rubles, a subscription for 4 training per month - 11,000 rubles. If group training, then for a two-hour one-time busy It is necessary to pay 1500 rubles, for 4 classes per month - 5,500 rubles.

Free trial training: yes

Priority disciplines: from 5 km to Marathon

Where: Kiev designer "Krylatskoe", Manege of the Znamensky brothers, Park "Sokolniki", Manege "Moskvich".

8. Running Expert.

It was founded in 2014 by Alexander Golovna. He is the head coach in the club. From his regalia: MS for marathon Run., Personal record 2:16:53. Last year, the supermarades ranked over 7:38:28. In 2002, he prepared his first masters of sports, but after three years he left the sport, trying to find a more profitable sphere of activity. He began to build a career in business journalism and banking, then headed Fintech Startap in the field of lending in business. But after the crisis hit, it was forced to close it and return to the former professional interests - run.

IN training process serious emphasis is made on scientific approach. Alexander Golovin himself annually performs lectures on modern research in the field of sports physiology, writes articles on running topics, experimenting with its own sports nutrition recipes.

Cost: standard package per month, including two club workouts per week, and drawing up a plan of classes under the guidance of the coach will cost you 10 thousand rubles. If you are counting on long-term training, you can sign up for Marathon program, which includes group classes at least 2 times a week during the year. At the same time, 9 months you will fulfill the general plan and only the last 3 are individual. Its price is 25 thousand rubles. In addition, the school offers comrades programs (with 6 months of personal training) and Spartathlon, also designed for the year. The cost of their 50 thousand and 75 thousand rubles, respectively.

Priority disciplines: from 5 km to ultramaraphon.

Where: Training at the Moscow State University Stadium and Iskra Stadium, in winter - Manet Moskvich.

9. Bestia.

Club twin italian begovy club Bestia. His founder I. main coach Yana Khmelev is a lawyer for education, which graduated from several Italian programs for the preparation of runners and lovers of amateurs.

Training process: includes a plan developed in conjunction with Italian coaches, as well as Viktor Seluyanov. In the club you will be helped to achieve perfect weight, the hormonal background will be put on the norm, they will remove the "damage" - the running technique will be corrected. Also engaged with runners who are interested in trailranting: conduct training technique running in the mountains.

Cost: The club offers to buy a monthly subscription to 4 group classes worth 5,000 rubles, on 8 classes in two workouts per week - 7000 rubles. If you wish to make an OFP and the SBU with an eye on the eye with a coach, then the individual watch session will cost 3000 rubles, 90 minutes - 4000 rubles.

Priority disciplines: from 10 km to the marathon.

Where: Classes are held at the Palace Palace Palace Stadium, in the Neskuchny Garden, on the cycle in "Krylatsky", depending on weather conditions.

We also made an overview of the 16 athletics Maneges of Moscow and St. Petersburg. It can be found.

What could be easier running? Many are really perplexed why this sport is paid to this attention, why the preparation of an excellent sprinter or styer is a serious deal that is often engaged in a whole team of professionals. Although it would seem: for the occupation, the run does not need special conditions, and only legs and the surface are needed. This is true only in part: in fact, the runners know perfectly well that their business is complex, comprehensive work, requiring every day a hundred percent.

What is the popular race among children? The answer is obvious: the attenuation is their age. First, the guys often run, playing something, competing, splashing excess energy, and secondly, it is the children-youth age - best time For professional running jogging: there are strength, bad, health. But still running "Spontaneous" is largely different from professional. In our city there are specialized sections in which schoolchildren and those who are still preparing them will learn to all nuances of this sport - tactics, technique will improve their physical shape and coordination.

Of course, the run is useful for the development and strengthening of the cardiovascular system, increases immunity and endurance, normalizes weight, develops whole muscle groups. Naturally, the preparation of the guys is conducted taking into account their age, physical data, natural abilities, and led by these processes professional coaches.

How old is it better to start running?

Running as an informed, and not spontaneous occupation can begin for children from one and a half or two years. It is at this age that boys and girls, as a rule, are already confident. Kids can be interested in short workouts with mandatory stops for games. At the same time, the running distance at first should not exceed ten meters. During classes, attention is developing and coordinating children. It is not necessary to run in a straight line: it is possible to move the snake over the drawn line or drive small obstacles.

How to choose sneakers for running depending on the coating?

If a person is looking at their sole before buying sneakers for running, then he must remember with which surface they will touch. You need to pay attention to the soft sole when running on special treadmills, even asphalt and other solid surfaces without chosel and pit. Soft soils, soil tracks impose their requirements: the sole must be tougher, and the protector is deeper to be improved by the return. If a person often runs through the forest, and even in bad weather, then you need a deeper protector, and then iron spikes to prevent slipping. Of course, the soles should also be tough so that the legs of the runner are protected from stones, coraging, etc. Often the off-road shoes include lateral support that protects legs from dislocation. Also put a dense mesh, which is difficult to damage.

1. I Love Running

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How to choose sneakers for running depending on the coating?