Natural run - is it a running technique or the skill forgotten? To whom it is suitable, where to start training, typical errors of the runners and what differ natural Run, POSSIBLE METHOD OF RESIGN AND CH Running - about it in an interview for the Run & Travel portal.
Does all the technique of natural run or there are limitations?
Our body itself is created in such a way as to walk, jump and make many other actions, including, and run. It can be said that initially a person is predisposed to the run, but today we immerse this predisposition in deep hibernation.
Running is suitable for any individual, even if its anthropometric data differ from a typical thin runner. This is thought of how something is special, since we now live in urban conditions, unnatural for a person as a biological species. This applies not only to life in cities, but also clothes and shoes that we wear. Therefore, my answer is definitely yes. Everyone can run naturally, just need to master it.
For example, the movement of a untrained person with a significant excess weight will actually be a walk from the flight phase, but with proper perseverance and competently organized classes, it will reduce the weight and comes to the natural run.
It is believed that natural running - for prepared, with strong footsteps, ligaments and muscles. Is it worth a novice runner "from the sofa" right away to try to master such equipment, and how to do it without injury?
Natural run - it is for everyone. Absolutely. Of course, immediately "from the sofa" you are unlikely to beat correctly - additional workouts will be required. But just just you from the sofa and do not run the "dozen", also need training.
To correct the running technique, and the transition to natural is exactly the correction of the current on the right, you need to start with the development of the mobility of the stop, especially the toes, as well as ankle and hip joints. Even simple walking barefoot - at least at home - contributes to the return of certain flexibility, feet are felt differently. At first, usually there is some discomfort, since the foot is made on the heel. This is caused by the insufficient mobility of the toes.
To correct the situation, I advise you to the "Yoga for Stop" complex (Toega). In addition, I am preparing my videos with special exercises for the development of the mobility of the joints, which will enter the electronic guide to marathons. I will explain why: many put on behalf of one or another Major or just overcome marathon distances. At the same time, often in pursuit of a medal of the finisher forget about the most important thing - the right technique that will allow to train and run for many years without injuries. Therefore, in the book, I pay attention not only to Majoram himself, but also various aspects of training and the principles of preparation for marathons.
Another good step to go to the right run - to equip yourself workplaceThat, by the way, is found in America and in some "advanced" companies in Russia. We spend a lot of time sitting, and if part of the time work at the computer standing, it will have a positive effect on the balance, and on the posture.
What are the most common mistakes make those who try to start running naturally and how to avoid them?
About the natural run of at least the edge of the ear heard many fans of running. Of course, many want to run right, but it is not so easy to do it.
For example, a common error is to pull the sock in the direction of forward-down. Most often, this happens when a person read or heard that it turns out to be running out of the sock, and not fall on the heel. Fall on the heel, of course, it is not necessary, but if a technically unprepared runner begins to "run from the sock", the frequency of Caedes remains low and the center of gravity is still in front of the body, only now a person sticks out toes. It is bad in this not only that it thus slows down his movement, the main danger is an injury to the leg or foot.
With properly supplied equipment, the sock does not stretch forward, the runner retains the natural angle in ankle (approximately, this is a straight angle), thereby using a natural depreciation mechanism human body With the help of muscles and ligaments.
You can reveal your mistakes using the running video analysis. Recovering yourself on a smartphone or tablet (it is important that the body is in the frame completely from the heels to the top), then compare with the entries of others (you can use my roller) And rate your run to the following parameters:
1) Head position: Direct, minimum vertical oscillations.
2) The shoulders are brought back and relax as much as possible.
3) The hands are bent in the elbows approximately 90 degrees (no more).
3) The hull holds vertically, the stomach is slightly drawn, no tilt forward.
4) When the legs work, the rise is not carried out, but at the expense of the hip, without an extender. The landing is mild, on the front of the foot under the center of gravity and the subsequent lowering on the heel.
5) Cadence in the interval of 170-185 steps.
What amount to start to those who decided to change the running technique, and how to properly increase them?
The most important thing is not to chase over the volume. In the work on the technique it is very important to reduce the usual volumes in such a way as not to reach the state of fatigue. The thing is: In order for the new movements to move into a motor memory and become natural, that is, to get by themselves, you need a lot of repetitions. When a person gets tired, he can no longer control his tag technique, and the body returns to an erroneous, but familiar motor stereotype.
We need to concentrate on proper fulfillment Exercises, but to take a small amount of their number. Work on technology is usually not the most fascinating, but it is extremely important.
From my own experience I can say that in order to go to the natural jog, you need to systematically do for four to six weeks. In order for the new skill to not be understood, then it will take another time, longer. My disciples I always say that during training there is no place for the goals to increase the indicators and records. Records will definitely come, but a little later.
Does additional exercises be done (and what) or just run enough?
Special running exercises (SBU) must be included in the workout. Exercises on the technique are in all sports, and the run is no exception. In addition, if there is an intense training, the SBU can become a good specific workout and, at the same time, there are no simulators or special equipment for their running runners.
For the development of natural running techniques, special power exercise To strengthen the muscles of the bark, flexors of the hip, calf and others. Some are being worked out in statics, it is better to work on others in dynamics. These exercises must be mastered gradually and move from simple to complex.
For example, performing a stable rack on one leg, it is worth starting from the layout of the foot on the support. Foot fingers need to push as much as possible by increasing the area of \u200b\u200bcontact with the support. The main pressure is on big finger Foot, which should be straightened. It is important to do the exercise slowly, feel your feet, as they come into contact with the support and repeat this exercise often, but not too long, without bringing to fatigue. When it is mastered the rack, it is possible to complicate: to perform it with closed eyes, throw the ball with a partner, to use an unstable support.
Is it worth running on the natural jog, if it is not injured with traditional technique? What will it give?
My point of view: In any case, it is worth trying to improve your technique. In my practice there were people who fled not to be completely wrong, but it was not yet a natural run. Of course, it is better than Jogging (which is essentially not running, but walking with a flight phase), but if you can improve, for example, bring the point of landing point to the center of gravity as much as possible.
For example, whether Saxby, whom I studied, says this: if a person comes to me and to the question, it worries him something, he is negative, I do not do with him. The reason is simple: in the process of changing the technique of running, the client can do something wrong, he will have painful sensations or injury, and he will have to blame for the natural run. Therefore, Saxby is simply waiting for the solution of the already existing problem to him. Statistics on its side: in Western countries, 78% of amateur runners turn to medical professionals with injuries.
From the point of view of marketing and business Saxby, of course, right. I, however, for whenever possible work on the running technique even before the emergence of health problems and prevent them. Someone has a lack of strength more and, even running wrong, he does not have discomfort. But there are no guarantees that these errors will not affect tomorrow or the day after tomorrow.
How do you feel about Qi-run, Pallow Run and other similar methods?
As for the position of the running method, I would call it not by the running method, but by learning the run. The merit of Nikolai Romanova is that he described it from a mathematical point of view and outlined in formulas. This method is not better and no worse than others, someone is suitable. I prefer training through the feeling and conscious movement when a person feels his body, feels like a foot puts and a hull moves. Our body is permeated by receptors at all levels, from the skin surface to ligaments and internal organs, and this allows us to run and perform other movements consciously.
Qi-jog, in my opinion, this is a bad copy of the position of the method. The founder of the Qi-run Danny Dreier assures that his technique independently, Romanov declares that Drayer borrowed his research. I do not judge them, but in terms of the content of the method of the Qi-run there is one, but a very serious mistake that prompts its feasibility. Drayer says that it is necessary to run compact, but at the same time deploy a pelvis in antiphase with a chest. If you look at the biomechanic of the human body, then when walking the pelvis and chest work in antiphase, but as soon as we start running, lower and top part Bodies are synchronized. If you try to intentionally keep the pelvis's anti-phase work and chestThis will lead to an increase in the length of the step and, as a result, to the unnatural run.
In addition to the position and Qi-run, there are many other techniques now, but the essence can be reduced to one: there is a right and wrong. If running leads to an increase in energy consumption, discomfort and injury, it means that the method is incorrect. At the same time, there are coaches that do not know the concepts of "natural running" or other and at the same time teach the proper equipment of the run. They know how to move quickly and efficiently, use running exercises.
On January 27, a new course of the course of natural running starts. This is a 12-week program of performing running technology, which will allow you for three months to correct errors in the running technique, develop key running muscles. The program is suitable for runners of any level and will be an excellent start in new season - Loads will increase gradually and by April 2016 you will start running faster and more efficient!
The first part of this epic was dedicated to my. Here I will share some theoretical moments: what is the idea of \u200b\u200ba natural run, and how it correlates with traditional running shoes, to whom it can be useful, and to someone to harm, the list of literature and the basic principles for those who want to try.
Even the Kenyans run in different ways 🙂
What is the idea of \u200b\u200bnatural running?
Everyone knows that running is highly slope. It is believed that when running a load on joints and bones 5-10 times more than the one that we experience when walking. Hence the injury, "killed" knees and other standard runners.
On the other hand, running is a natural process for humans, which means that it should be provided in the design. Its main components that must ensure the absorption of the shock load - strong feet, ilicor muscles, strong Achilles tendons, as well as muscles and ligaments to support knees. Something like an ideal suspension.
But people, as always, smarter than nature, so came up with troubled sneakers with super depreciation, which everyone is doing for us. Barefoot man runs quite differently than in soft shoes - short frequent steps, with a light and neat landing on the front of the foot. If you try to escape barefoot as in ordinary sneakers, then, most likely, it will be hurt and unpleasant.
When running barefoot, the shock load is necessary, first of all, on the muscles and tendons of the stop, the legs and hips, which can be trained and strengthened, and not on the bone and joints. Due to this, such a running technique is less traumatic for the joints and the musculoskeletal system as a whole.
The technique of natural runs as close as possible to the technique of running barefoot and uses natural depreciation mechanisms. However, just remove the shoes or put on minimalist sneakers to go to such a technique, not enough. Usually, necessary muscles And tendons in an adult who used to run in comfortable shoes with shock absorption, not prepared for this, and injuries can be the result.
What does minimalist sneakers have?
You can make a simple experience and watch children. As a rule, a child who runs barefoot or in shoes on a thin sole, the most perfect natural technique, and the run is light and beautiful. We put on it "Right" running shoes With a big heel and shock absorption, and the picture is rather quickly changing - running it becomes less neat, the leg plunges as it fell mainly on the heel.
A smart scientific explanation is that in soft sneakers with depreciation information from all numerous foot receptors is passedbled worse and with a delay. Simply put, run barefoot, landing on the heel - painfully and uncomfortable, and in sneakers - it is quite normal due to depreciation. In addition, the large difference from the sock to the heel, creating a powerful "heel", makes a more convenient landing on the heel. Without shoes or in minimalist shoes, the body itself corrects its movements to maximize the natural depreciation properties of ligaments, muscles and tendons.
Is it possible to run "naturally" in traditional sneakers? Quite. There are runners that will run beautifully and technically even in boots 🙂 according to my observations, among them there are many people with sports past, and not necessarily athletics. Someone engaged in adolescence by gymnastics, someone dancing or figure skating. Such classes are recorded on the harder the correct movement schemes, work with the center of gravity, etc., which are then used and in running. There are people with just good coordination, strong muscles, bundles and tendons that run naturally in any shoes without any additional dances with tambourines.
However, to most amateur runners with sidy work And without a sports past, this does not apply. The weak "suspension" and habit of running in shock-absorbing shoes lead to the fact that the process of retraining takes a long time and requires connection special exercises. Running barefoot or minimalist shoes can be viewed as one of these exercises that stop how the stop should work, and strengthen everything you need.
Who does not need it, and who can be useful?
The only right and universal running equipment does not exist. There is a more natural - approximate to the running barefoot, and less natural, which is usually produced in soft sneakers with depreciation.
According to statistics, "natural" technique is less trauma, however there are people who are quite successful and quickly run "with heels". All individually: physiological features, goals and objectives that the runner puts in front of him, the presence of patience to retire long and tediously.
Who should not experiment:
- those who have long runs, satisfied with their progress and is not injured - perhaps, for one reason or another, the organism is suitable for "unnatural" technique. "Works - do not touch" - a good principle, tested by life.
- in the presence of excess weight. We are talking about overweight for medical standards, and not about those 2-5 kg, which are "extra" from every self-respecting woman.
- with serious problems with stacks - strong flatfoot, severe hyper-or hypopronation, when due to the characteristics of the foot structure, they cannot effectively perform their functions, and correction is required by shoes.
- people with excess ambitions and patience deficiency. Changing the running technique - the process is long and requiring gradual adaptation. Any hurry here will lead to injuries and problems.
To whom it can be useful:
- those who are intelligently trained (creating a base, gradually increasing the load, quite resting, etc.), but often injured.
- those who are not going to go to minimalist shoes, but wants to strengthen the feet and work on appliances.
- beginners. Email new habits from scratch easier than to retrain. In addition, ideally the growth of the loads of newbies is very smooth and gradual - exactly what is needed for non-massive development of natural running technique.
What is a natural running technique?
Often the natural running is confused with running with a sock. A person reads that this is cool and panacea from all injuries and diligently runs on socks. Or "sticks out" to the toe to the ground. Or pulls his leg to the toe forward, making wide steps and landing in front of the center of gravity. Result: Foot injuries, ankle, periosteum and conclusion that this technique is for highly advanced with iron footsteps and a tempo of 3 min / km.
However, the technique of natural run is not limited to a certain way of setting the foot. In the process of running, not only legs participate, but also the rest of the important parts, starting with the head 🙂
To familiarize yourself with all the subtleties, it makes sense to read one of the books from the list below. If you formulate briefly, it looks like this:
- neat landing first on the wide front of the foot under the center of gravity, and not in front of it. Then gently lands the whole foot and a slight fast touching the heel.
- the knees all the time are slightly brought, the angle in the ankle is natural, the sock is not pulled out.
- run must be quiet and easy, without loud wrist, plug and screaming
- hand brushes are relaxed, in the elbow straight angle, when moving hands do not cross the central line (middle of the chest).
- the shoulders are relaxed and omitted, the posture is smooth, the press is slightly tense.
- it is more common to sort out the legs (the optimal cadence is 180 steps per minute, 90 for each leg), take short steps, do not jump up and down.
- the look is aimed forward, and not down.
- the higher the speed, the greater the slope of the body forward.
- Danny Dreier "Qi-Running"
Interview with Leonid Shvetsov:
What to see?
Clear and detailed video about the technique of natural run from Leonid Shvetsov (in Russian):
English-speaking video - the sea, you can search in Youtube on requests Barefoot Running, Chi Running or Pose Running.
Where to begin?
Common Scenario: Something I read somewhere, bought fashionable minimalist sneakers and ran to sample a dozen. At the same time, the body is completely not adapted to such a way of running - ligaments, tendons and calf muscles weak, Achilles are often shortened (especially in women who actively wear shoes on heels).
The transition from traditional shoes to minimalist is in fact the same thing that. The main principle is here - gradualityAnd the already running person to adhere to it is much more complicated than the newcomer, which naturally limits the cardiovascular system and breath.
Initial distance for running in "Bosoya" shoes - no more than 500-1000 meters. The rule of increasing no more than 10% per week works here.
It is useful to run and completely barefoot - for example, a couple of circles in a manneva or at the stadium with a good coating after the main workout.
In parallel (and ideally - in advance) you need to do strengthening stop and calf muscles.
I did the following exercises To strengthen STOP 2 times a week:
The classic option - which, with the correct technique of execution, use all the necessary muscles. By the way, since the SBU makes sense to do in minimalist shoes, feeling how it should work ideally, and instead of stopping the foot, plums are obtained on a soft heel with depreciation.
Good exercise — jumping on the rope.
As always, it is important not to forget about the strengthening of muscle corset, muscle stabilizers, etc.
Hello. My name is Leonid Shvetsov. I extended Russia recordsman in the marathon running. Member of the two Olympic Games. During this time I had several injuries that were forced to think about the completion of the sports career. However, after acquaintance with the technique of natural run, workout was able to resume. Now, by virtue of my age, they no longer bear a professional nature, but I continue to conduct this lifestyle and most importantly enjoy your run to a greater extent with less energy consumption. The purpose of this technique to increase the efficiency of running and reduce the risk of injury. Moving right we start running faster applying less effort.
The principles of natural run is very simple.
The first principle is the conscious use of the elasticity of our body. It is known that with an effective run, all the energy accumulates in tendons and muscles. For a better understanding, imagine that at the bottom of the leg you have a spring that squeezed returns the energy of which it squeezed.
This natural mechanism reduces the blow and optimizes muscle activity. Therefore, the principle of animals run in wildlife.
Let's look at the whole cycle of running movement. When the foot touches the surface of the Earth, the abdominal, femoral and buttock muscles are activated to stabilize body housing.
It is important that this stage takes place quickly and with tension. The back is straight, everything works very elast. Achillovo tendon and calf muscles and muscles thighs. If the thighs to breed completely, the knee is fed forward than faster Runner Makes this action, the more actively used with the knees and the better the return will be.
As soon as the knee moved forward to release it, the return will allow the stop to be just under the thigh. It is necessary that the hips are as divided as much as possible, then the muscles are activated and tighten the legs into the correct position.
The next moment very important for running technology -if the stop moves after the knee and placed under the center of gravity, it saves a lot of energy and the pulse in the springs sets the correct vector. The more energy is sent down, the more the impulse will return. The body must be slightly tilted forward to maintain the right direction and the power vector.
To achieve the right inclination, the movement of the ankle and the hips should be very active.
A person has a level of natural frequency of muscle contraction and tendons. It is about 180 steps per minute. With this frequency, for example, children jump through the rope. Such a rhythm provides an elastic return and saves up to 50% of energy. To understand try running on the spot, but at different pace.
The most important thing in running is to learn how to put the stop on the surface.
The foot should touch the Earth in the area under the center of gravity, it should not go ahead. For the improvements of this indicator, try to reduce the overall contact of the foot contact with the surface. The spring was only squeezed and should immediately unwind. Hands help us not to lose balance when running. The elbows must be bent, an angle is not more than 90 degrees.
They have to move as if cutting firewood. If you run down the movement frequency is the same. Only their amplitude increases. Due to this steps become longer. Stop still landed under the thigh, while the body in the voltage to support the whole body. If we run in a hill - a step is shortened.
Once again, we will go through the basic principles of natural run.
The back must be straight, the body body should be strong and stable. The thighs need to be breeding at the maximum possible distance for the task of correctly vector, the buttock muscles must be active, the impulse returns only if you set it. In our sitting world, these muscles do not mainly work.
Now let's analyze typical errors allowable in running. Please note that the feet lands noticeably ahead of the hip, insufficient breeding of the thighs. We call such a manner of running. Fourth ahead, elasticity and giving no, there is a lot of energy.
In cases where the body tilted forward is lost the balance and the body involuntarily bends in the belt, which leads to the loss of energy and loss of the stability of the case.
Running with the deviation of the housing back is also not effective. Since the angle of divorce thighs is minimal, balance and energy is lost. Developing skills need in any case and run no exception. Good Activation Exercise jagged muscles, Develop rhythm and foot setting - running in place, not a small trampoline.
A good addition to this exercise, fixing the body with the help of a special sling of rubber harness.
Running barefoot best way Feel the essence of the natural run. When you run without shoes, you will be instinctive to land on the front of the foot, as the natural is intended to work out your correct motor stereotype. However, it is necessary to include in your arsenal with great caution because without training there is a chance of injury.
The scooter is very good for the extinguishing of the footage of the foot and the breeding training of the thighs. At the same time, the correct vector of landing and repulsion is given as necessary for the natural run, as well as the movement of the hip back. Try to do it pushing out the heel - it is simply not possible.
Here we go again. Hello to all sports lovers! We are Kostya Fomin and the 6th episode of the Marathonets Podcast. Immediately I will say - it will become very difficult for me, and all because I prepared a huge number of questions. Although I know for sure that I just do not have time to ask them. I hope that there will be the second part of the podcast just with this guest. This Leed is recorded before meeting him, and if I do not have time to ask a question, ask him (somewhere in social networks): answered him on open letter Osteopath Louis from France, who advised Russian route Tatiana Wrong sneakers for a natural run. Hope you know this cool story.
By the way, the term "natural running" belongs to our today's guest. And he is a MSMK on an air athletics, ex-recordsman of Russia in the Marathon Running, the acting record holder of Marathon Comrades, the participant of the Olympic Games and the coach on the run. This is all Leonid Shvetsov.
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Leonid, hello. Good morning! I am very glad to meet.
In Moscow, now 9.00. Most people are still on their way to work, someone sleeps. What time do you wake up and start your day?
Approximately 5.30. And if it's completely late (somewhere after 23.00), then rearrange the alarm clock at 6 am. This time - the children did not wake up - I use to solve some urgent things: tasks with remote students, this is if I promised something, and I didn't do anything from the evening, or just run something to work (articles , for example). Planned with a light charge. Today, the spouse has a birthday, and in the morning we went out for thirty minutes to walk in the dark with a dog.
Healthy! Then from the whole project "Marathonets" congratulate your wife happy birthday, wish her all the best and health!
Thanks.
And how much then does your day end?
I try to break the light at 22.00. Because, as I say to the disciples and in general, everyone who listens me, the most best Son. - It's a dream between ten o'clock in the evening and two hours of the night. And if they say on the front that the year is for two or three, then this period just gives an hour for two. That is, seven hours from ten to five - this is not at all the same as seven hours from midnight to 7.00.
How do you feel about day sleep?
It used to be believed that it is ineffective for adults. Now various practices, first of all, the western corporate world, showed that short-term sleep periods, 30-40 minutes, the so-called Cat Nap (cat sleep), helps to improve productivity. This is especially good for those who, like me, works out of the house. In the corporate world, Microsoft introduced one of the first such features. They have special relaxation rooms, where there are lounge chairs with folding backs, - a person can come there and relax. However, before Microsoft, it was already started to use the Japanese. Very extraordinary people, almost another planet. I apologize for such a lyrical retreat.
I believe that if a person has intensive mental activity, then in this way you can easily raise productivity in the afternoon. By the way, professional athletes, being at the charges, also practice this daytime sleep, and some can heal for a couple of hours. I believe that this is already busting. When I myself was professional athleteI went to the book in the afternoon - and if I clone to sleep, I cleaned the book and fell asleep.
The best dream is a dream between ten o'clock in the evening and two o'clock in the morning. The hour from ten to five is not at all the same as seven hours from midnight to 7.00.
I read in one interview that you recommend when preparing for the marathon one, and better two days of rest from running. Do you have such days when you relax from work? That is, do not engage in training, dedicate all the time a family, or shopping, or something like that?
Shopping Camping can be on any day if you need something - then we are going in the evening after work. As for my time personally - some time ago, just a year, I worked at least several hours, but every day. Now there is no such thing. I'm talking: "On Sunday I do not work at all." All children at home, do not learn, - and we go to the movies, because in the morning in cinemas less people and tickets are cheaper. In the summer you can go to the Volga or to the grandmother to the cottage.
Do you run or completely went to coaching work?
If you have the opportunity, I run. Let even 30-40 minutes. Despite the fact that I am such a preacher right running, I also have incidents. Now it's a little sick, "and even if it allows you to run, I risk aggravate the situation, so at such moments it is better not to train. In general, I get to run 3-4 times a week. If you do not train not for competitions, not for professional or amateur starts, but for yourself, whether it is six per week, the main thing is that not too long.
If a person is preparing for the race - for example, he wants to improve the result or just he has the first marathon, - then workouts should be more structured, and day or two days of rest just allow you to digest a significant load (and it has its own) and get desired result at the start. Task training process - Do not download yourself until the breathtaking, and then solemnly lay out it in your account, and get the best effect.
When I work with people individually and feel that the person booted, I can change the workout on the restorative instead of a heavy or even give a rest day. And when people train in our group program, where the plan is one at all, and we answer questions, - if a person writes that there is something wrong with him today and it would be better to skip the workout, I answer that yes, more expedient will be more Reduce the training intensity or just relax. There are also situations when the training is not being passed due to health status, but because of work. Business trips are some day or later ended the working day. Some people are maximalists, they try to catch up over the next days. In this case, calm aerobic running in the first-second pulse zone is still allowed, but I will push a serious intensive training Nevermind. The training process is the same as the pendulum: load - recovery - load - recovery. And if you have a load - the load is the load, it is very easy to get overtraining, and this is not at all that means a person.
My training is 30-40 minutes. If I see some kind of climb, I can stop and run around this area. In general, the hills run is very useful for the cardiovascular system and for the musculoskeletal system. The main thing is not to overdo it. I love running exercises as separate elements of the running technique, they either develop those muscles that perform movements or separate motor skills.
That year I participated in two races - one trailey in September and the marathon in Venice at the end of October. Even when I was preparing for them, I didn't really straighten, I just liked to run. And I am convincing everyone in this - engage in running for the opportunity to run.
If a person is preparing for the race - for example, he wants to improve the result or just he has the first marathon, then the workouts must be more structured, and the day or two days of rest just allow you to digest a significant load and get the desired result at the start. The task of the training process is not to load yourself before the breathtaking, and then solemnly lay out it in your account - and get the best effect.
Leonid, and at what moment did you understand what time to spin with a professional running career?
Having reached the age of 38-39, when most athletes running long distances, finish, I still thought that I've ever run a little more. And for those who do not know, I will say that at this age, I doubled the ultramaraphon Comrades twice, won with a big margin and looked at the future with optimism. When I turned 40, I arrived at the next Comrades to win - and not only did not win, taking second place, I was still very hard for this race, especially the last 15 kilometers. Again the resulting knee fell. I felt the load of my age. Fade to Finish, sat down, unleashed the shoelaces of sneakers and thought that it was all.
And this thought spinning in my head while flying home, all 10 hours - short flights from Johannesburg to Frankfurt, then to Russia, to Saratov. In general, when I got to the house, I had already decided. Three years later, there was still such an unexpected surge for me - my former agent persuaded me to start again at Comrades, I spent a semi-annual training with about half of that volume that was accustomed to me earlier. And ranked fifth. Age 40 years (2009) I consider the end of my professional running career.
Everything else is amateur starts that I, by the way, enjoy no less. It was very nice to make a trailey race in the Saratov region - very beautiful places On the coast of the Volga, Hills, Buaerati ... The track was 38 km, I ran with my student, - and we closed the distance for 6 hours, because we went a lot. But I just dragged from the process, I like the calm run, as I used to laid out before. I look now different videos on YouTube - those starts that I knew from books, the Olympic kill 60-70s, what was not available before, I look, and this: "I guess I could do something else" (laughs ).
But you really did so much. If you remember 1997 - you at the Marathon installed the national record of Russia, which lasted 10 years: 2 hours 9 minutes 16 seconds. And hence the question: Leonid, what did you feel when your student Alexey Sokolov beat this record, closing a distance in 2:09:07?
When Alexey showed this time and then flew to his home, in St. Petersburg, he called me - and his one of the first phrases was: "You're probably angry with me, yes?" And I said that I was not angry at all, I didn't even appear thoughts. Yes, there was a light regret - but still my record stood for 10.5 years. But all the records are early or later fighting, - and I am proud that it was my student, the one I myself trained. Moreover, I added that I am angry with myself: from that 1997, I had the opportunity to improve my result twice. But for the first time the circumstances did not work out, there was a strong wind, and the "hares" fled very quickly (at 2:07). And I had a choice: Either I slow down, run in my pace and I will fight the wind - either I run in the group, but more quickly. I chose the second option - and paid for it at the end. 2:10. Not realized the form in which it was.
The training process is the same as the pendulum: load - recovery - load - recovery. And if you have a load - the load is the load, it is very easy to get overtraining, and this is not at all that means a person.
And the second case was completely anecdotic. I had to run into the bushes at a well-known business - and I finished in 2:09:32. Not enough only 16 seconds before his record. That is what caused me regret. And when Lesha ran 2:09:07, many runners thought that in Dublin a fast track and went there for high results. Yes, I fled this highway in 2008 - it's not at all easy, very hilly. And if Lesha fled on a really fast track (Berlin, Frankfurt), he would finish at least half minutes faster. But in the sport, the subjunctive ignition is not applicable - therefore, I ran, and ran. He is well done.
My other student, Dmitry Safronov, won the bronze medal at the European Championships in Barcelona. I ran in 2:38. It could improve his result, but we run the marathon only 2-3 times a year - he was not lucky a little, but he left his mark in the form of a bronze medal.
How do you feel about the phrase of Iskander Yadgarov, that 2:20 for a man on the marathon is a child's result? And such a weak standard is not worthy of the title of Master of Sports.
I can give such an example. My first marathon came in 1991 - it was last championship USSR. In the USSR, went out only for the World Cup, or the European Championship, or Olympic Games. Only athletes are approximate to the remaining events. Therefore, all-all-all marathonies performed in the spring at the USSR Championship, and in the fall at the USSR Cup. In one of these starts, I ran for 2:19:47 and took the 44th place. That is, so many people on this day ran according to the norm of the Sports Master in the USSR. That year a country record was installed, he belonged to Yakov Tolstikov - 2:17 on the London Marathon. He won this marathon.
I am convincing everyone in this - engage in running for the opportunity to run.
When Soviet Union Slap, for some time the MS standard was 2:22. And one successful coach from Ulyanovsk said such a phrase: "Make 2:30, then I'm going on." And then it was already for 60. However, 2:20 is perhaps more light resultthan 14 min. on the "five". But for lovers, it is still very high.
But Iskander is just following lovers.
I personally not familiar with him, but I can say this thing that the American runners of the 70s were the same lovers, the Japanese also work there for three hours a day. I do not want to talk alone in my back to talk unfoundedly, but the information comes to me that Iskander approximately also works. He is a big one, which has achieved such results, he, apparently, very good natural data, I do not at all call him to quit a job and train - but it is so ungually about those who devoted to this work most of their lives, I would not.
When in the 90s I went to the marathon, began to train, ride for fees, at that time very many guys did not work, devoting themselves to purely training and receiving some scholarship or salary for their activities. They fled a little of 2:20, tried, not always well trained - recycled, etc. It is not the fault of their coach, but wine group training. I basically against group training. When 2-3 people are still fine, and if they are approximately equal to physical form. But 5 or 10 - no longer. Today, one feels better, tomorrow is different, and in the end everything is recycled.
I look now different videos on YouTube are the starts that I knew from the books, the Olympic skills of the 60-70s, the fact that it was not available before, I look, and this: "I guess I could do something else."
When some complain that they have no one to run with, I say that I have run alone all my life. Sometimes, of course, with someone, sometimes without anyone, but so that everything is all-of-day to do with someone - there was no such thing.
Returning to the question of the standard. Well, you can do 2:18, although it is very high result. That is why after the collapse of the USSR, the MS regulations left the former, although the level of results in the world grew up? Because they raised "international". The country was divided, many strong runners disappeared. Ukrainians always run well, there were several people in the Baltic States, Belarusians again ... We all became separate peoples, no matter how regrettable, the competition fell. Now we are in isolation - political and sports - and in fact all strong athletes should be at the country championship. And anyway, the results are low. I mean their density. Over time, 2:20 can be eight or in the five.
I talked with the director of the Volgograd Marathon, the city authorities gave him good to the laying of a comfortable route, and he hoped that the guys would show what they were capable of.
I wish the success of Iskander in his endeavors and promises. Now there is such a tendency - to declare on the whole world about your plans, to promise that something and that, and if I could not - well, as in that anecdote about the horse: "Well, I could not!" And what, what could not? The most important thing - promised, declared myself that he was great, at least they did not.
And as in general, in 2018 in Russia, they will be faced with light athletics, how do you think?
5-6 years ago Our Saratov Manege with a circular path represented a pitiful spectacle. I brought my daughter to workout and saw that he was engaged in the strength of one fifth of those who trained in my time. We even shared time training for older and younger. And here were everything, - and very little. Now, at least, the number of children engaged in Saratov, and the level of their results has been very increased. The championship of the field among young men in the race for 3000 m won a triathlet guy. But still it is good. I hope the same thing happens in the country.
In the sport, the subjunctive ignition is not applicable - so I ran, and ran.
Of course, the disqualification of the Federation plays a big negative role. easy athletics. Because that youth reserve (18-23 years) does not see the prospects. And prospects in addition to sports should also be commercial. This is normal, this is part of our life. And now we are deprived of it, and it is unknown when we get back. Of course it discourages. At this age, people stand at a crossroads: they need to decide - either they dedicate their youth sports with the possibility of achieving something, or they leave and do something else. Because now a very high pace of life - and a loss of two or three years in any of the areas can be critical.
Unfortunately, it depends not from the guys. They are glad to try, but they can not affect anything. I know several people in the leadership, who are trying to correct the situation, but they are twisted by those who abroad. I still hope that the ice is touching, and he is already touched. Here with the Winter Olympics, we got another fell.
You were twice in the composition of the Russian Olympic team ...
Three times. Because of disagreements with the coach, I was deprived of the opportunity to participate in the Olympics in Sydney, and this happened two days before departure. It was done very treacherously, in a telephone conversation. He literally called me and said: "You do not go!" Maybe if our regional minister of sport urgently sat down on the plane and brings an envelope with money to Moscow, then I would go. But what happened, it happened. And I am very glad that 4 years later, after a serious injury and knee operation, I was able to fulfill the standards and take a leading position in my country. Let him not enter the eight of the strongest on the Olympiad itself, but he achieved serious results at that age when many no longer fall into OI in principle.
And in the composition of the Russia Olympic team faced doping?
It should be understood here that if someone did it, I did secretly. Remember the case with Y.Stpanova, when the girlfriends were revealed in the locker room. There must be a very high degree of trust, because a person actually recognizes in violation of the law.
Of course, the disqualification of the Federation of Athletics Federation is a big negative role. Because that youth reserve (18-23 years) does not see the prospects. And prospects in addition to sports should also be commercial. This is normal, this is part of our life. And now we are deprived of it, and it is unknown when we get back. Of course it discourages.
I lived in America 5.5 years and was geographically isolated from many athletes. I will immediately say that I have not seen this. And I can say about ours that if someone he says behind: "Yes, he takes there" - no, he does not accept. Do not know a person - do not speak. The clear thing that was caught - that was caught, and deny, say that nothing was - stupid. This is not a wines russian sport, and Soviet, which since the 70s went. Now there is a controversy in different fields of activity about whether it is necessary to go to the Olympics under a neutral flag or not necessary. Yes, of course, it is necessary! The athlete is he himself and for himself, even in the team form of sports. And you still need the world to see a beautiful struggle. Of course, cool when the flag rises, and we hear the anthem - but without it we know that our athletes are on the pedestal. The whole world knows. We must go and prove that we can.
When I have already left America, there were accusations of my address that I imported forbidden drugs supplied someone. From this we swelled a big story, she worked out for 2-3 weeks in the minds of people, they talked about her - and then she burst like soap bubblebecause it was fetched. A journalist who wrote an article about this for a whole turn of the magazine, simply worked out his money. He had called me before that, we talked about Skype for more than two hours, he asked many questions, I did not hide, I answered everything, led examples explaining my position. He heard everything, left, and wrote anyway in his own way. Something like "Leonid all denies".
I talked with one very strong ultramaraphon (and part-time coach). He said to lead remote training Can not and does not want, because he considers them ineffective. In order to lead your coaching process, you need to see what makes your ward and how it does it. And how are you with this?
I can confirm the words of this person. It is more correct to train a person if you are next to him. One of the reasons why I do not work with professionals anymore ... one stayed with him, but we will train with him until he finishes his sports career. This is Henrik Shost, Pole. I do not take others, although there were a lot of appeals. Because your ward should be seen. When we are talking about lovers, we mean that the yard has already been the XXI century, which means that you can communicate with a person for free and unlimited, as well as receive objective information from various devices (pulsometers with height, speed, pulse, pulse and other speakers indicators). A, and more video. There are also special applications for analyzing video running technology. Of course, it is impossible to compensate for the physical presence of the coach 100%. For those who live in Moscow, I have a wonderful person, my friend and student, - I send them to him. Training starts, later he tells me where weak spots There is, and I corrected accents of training tasks.
Now there is such a situation as "tops" want, and the "bottoms" are not against. We think about the opening of branches of our school run in Russian cities. We will provide their methodological developments and in terms of the training process, and in terms of interaction with the athletes engaged.
Wish you luck! In general, how do you plan running goals with your disciples? They talk about their wishes, and you make up a plan or give some recommendations: When you run, what to run and for what to run.
First of all, I focus on the wishes of an athlete. What does he want? Most often it is a specific start. In second place - some particular result. And in the second case, I helped choose the race. We take into account the track, climate and interest of the athlete itself. I have a student who wants to qualify to the Boston Marathon. He is a very strong athlete - made some unthinkable ultramaraphones under my leadership, closed the distance Ironman. And now chose a standard for Boston. And we picked up a little-known marathon in Malaga. He ran there in December, performed this standard.
Now there is a controversy in different fields of activity about whether it is necessary to go to the Olympics under a neutral flag or not necessary. Yes, of course, it is necessary! The athlete is he himself and for himself, even in the team form of sports. And you still need the world to see a beautiful struggle. Of course, cool when the flag rises, and we hear the anthem - but without it we know that our athletes are on the pedestal. The whole world knows. We must go and prove that we can.
And there are cases when a person has too high expectations from themselves. In this case, I try to omit it to the ground and say that it will take more time to fulfill such a goal than you are currently expecting. "You can't" I never say. I say: "You can, but not right now. Now, with the current form, is a great risk to undermine the health. " And if a person is very - right blood out of the nose - it is necessary now, I recommend working without me.
Why do you need to start an amateur runner? For example, he came to run in 2018 - and what three points should he consider to build his running schedule for the whole year?
First, he needs to make an assessment functional state, Clean the doctors or make laboratory research. In big cities now there is such an opportunity. If not - then just functional samples to find out how much it is possible to plunge into amateur sports. That is, not to support health or lose weight, but with some sporty aims. For example, run the marathon without time. The examination of the doctors is very important. At the oculist ...
And why?
Sport - If we are not talking about health Run - It is still intense activities. In fact, only 0.5% of people are listening from the eyepiece that they would be better to reduce running loads, but still it is. The most important thing is the heart. Be sure to make the ECG in the state of rest and in the state of the load on the heart - in this way the potential danger will appear if it is. And, of course, the more age, the more carefully you need to evaluate the risks. That's all.
The second is setting goals. Objectives should be simultaneously realistic and ambitious. Ambitious - to be where to strive. Of course, it is possible and with a temperature of 38 run the marathon, to then get comments like "cool, well done" or (including I would say that): "Very in vain!" Marathon with temperature is not very clever. I hope so that sensible people will become more.
Leonid, you are one of the most tary prisons of the Bestraumatic running technique in Russia, some call it a "natural run". Tell me, can everyone be suitable or have any nuances?
Here the most important thing is the experience. If a person runs three years and is not too often injured, it can be reprogrammed (laughs). But it will take a lot of time, and the person simply may not want to devote a whole year by changing the equipment of the run.
Secondly, it is not a fact that it will benefit. The binder and articular apparatus for several years already adapted to such a technique. If there are no injuries that require surgical intervention, then there is no point in changing something. One of the reasons for injuries of the runners is the lack of balance and coordination, that is, when a person gets tired, his weak points begin to manifest itself in the form of unstable movements when the maximum load on the musculoskeletal system is. Everything should be stable. If side oscillations are coming, imperceptible non-professional eye, then it is always tension, inflammation, micro-hole. If a person does not succeed in achieving this technique, which I promoted, then let. But if he strengthened himself, strengthened the ability to hold on the support at the time of the maximum load, then this is a big step forward.
By the way, running on the spot is perfect option Natural run. Running in place, man will never put his leg with heel. No, he may, of course, do it, but it will be very uncomfortable and very unnatural. Now the call to all: when you leave for training, try running on the spot, and then from this position, move your center of gravity forward, without tilting the shoulders, - and you beat much more naturally.
If a person is just beginning to run, and he does not have these "vicious" neuromuscular ties, it will be wiser to immediately make a good tagging technique. It will still not be universal for everyone - we have all different length Foot and other criteria of individuality - but it is not necessary to say that run from the heel safe for any runner is at least short enough.
As the term "natural running" originated. Maybe he existed before, I did not meet it. He appeared when I translated the book Danny Ebshira "Natural Running". The word Natural has an even meaning of "natural", but the natural run sounds somehow strange. And the publisher and I stopped at the term "natural running".
That is, the term belongs to you? Have you introduced it to the Russian running community?
I think that I. Because I used to hear it before. But what does "natural running" mean? When I ask such a question, I answer: "What is the most natural person? It is in the costume of Adam and Eve. " Humanity originated in a warm climatic belt, where clothes were not particularly needed. In Europe, man put on the skins of killed animals and legs also protected the skin. But the shoes in the strict sense of the word was not very long. Several hundred thousand years. The ancestors of modern shoes appeared less than two thousand years ago. Even in ancient Greece and Ancient Rome The soldiers were shoddowed in simple sandals - soles and recesses. That is, when a man ran, he did not defend anything to his leg. We can say that he ran barefoot, although he was wound. It was under such a running technique that our anatomy was formed, which ensures the batchair. A man ran most of its evolutionary process - Mammoth knew himself, or caught a bird, or surprised from someone. And one who was injured - did not survive and left offspring. This is the law of nature. This is not me invented and not Charles Darwin. Most likely, Lord God called Nature.
One of the reasons for injuries of the runners is the lack of balance and coordination, that is, when a person gets tired, his weak points begin to manifest itself in the form of unstable movements when the maximum load on the musculoskeletal system is. Everything should be stable.
Now let's bring 100 people now, let's go with barefoot and trying familiar to everyone - a dozen. Most likely, we immediately stop squeezed together and start to put legs more neatly. And we will no longer run from the sock. The most important thing is landing towards the center of gravity. And how there a person will put his leg - the whole stop or only the front part - there will already promptly prompt. I do not say that now everyone needs to lose sneakers and run barefoot. He who lives in the city, he grows in sneakers. But the technique can be started with the fact that developing its strength, coordination and some motor skills that will be summarized individual technique Run. But it should look like this: the high rhythm of steps (170-180 per minute), landing, close to the center of gravity, and the rectilinear position of the housing. No need to lean your shoulders forward. It is this - technique, strength, stability, coordination - should precede an increase in kilometer.
Well, the last question that worries me personally. You haveYouTube Channel "School of Bear Leonid Shvetsova". Why do the video come out not as often as I would like? Last was three, or a month ago.
(laughs) In fact, we make a lot of videos, I even have your own personal channel. But trite lacks time. If you are removed, I want to shoot well, and we can not always do it. I even mowed myself an Instagram account where you can make short videos, but I don't turn out yet. I know that many instagram bloggers are becoming popular, photographing themselves in different poses. But I believe that if a person subscribed to you - he needs to give useful information, not just the cats.
We will wait for new video.
Yes please. Glad to be useful.
Running in place is the perfect version of the natural run. Running in place, man will never put his leg with heel. No, he may, of course, do it, but it will be very uncomfortable and very unnatural. Now the call to all: when you leave for training, try running on the spot, and then from this position, move your center of gravity forward, without tilting the shoulders, - and you beat much more naturally.
And finally, our super-sprint that has already become traditional. A series of five questions that can be answered by anything or not at all, if the question does not like it. Ready?
Yes.
If you do not run, how would you choose what kind of sport?
Probably some martial arts.
Life in America or in Russia?
It is clear that in Russia. I returned here from America.
Later to work or go on a jog?
Jogging, of course.
What are you reading?
Maxim Chernov, about Networking. The exact name of the book I do not remember.
The person who inspires you?
Li Saxby. This is the Englishman, whom I consider my teacher not only in the technique of running, but also in a much broader sense. So he inspires me.
Leonid, we are an audio podcast, so let's finish it with your favorite song. What is this song, and why did she become a loved one?
Probably, most people have many favorite songs, but one thing comes to me - this is Queen "We Are The Champions". I speak English well and I know the text of this song - and it is suitable for any successful and ambitious person in any activity, not only sports. Freddie Mercury's voice can be compared who heard it, with the voices of the best opera singers of the world. Text, content and music itself are very inspiring. I lost this song in my head, when I completed a long, hard training session. It is not necessary to be a world champion, but the repetition of these words is very, very much supports the morale.
It is safe to say that to run from the heel safe for any runner is at least shortensually.
Leonid, thank you so much for this exciting and cognitive conversation. You gave the opportunity to take a look at many questions at a different angle. I hope that we will ever talk about Run - and not only about running.
Thanks to you, too.
Still, what a pity that time did not allow to ask all the questions you are interested in. Well, who will be in the next issue? Maybe you? If you are preparing for any interesting challenge or recently passed it, write to us, chat without problems.
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