Athletics running training. Skiran running school. Special running exercises for runners and skiers. Muscle groups involved in running exercises

Definition and purpose of SBU

So, special running exercises are exercises aimed at developing strength, power and coordination of all leg muscles, and primarily those that receive the main load when running. SBUs are designed to increase the frequency of steps when running, the pushing force of each step, and the technique of performing movements. An additional benefit of SBU is that in intense movements, as in running, almost all muscles are involved, while coordination of movements and power of the whole body increase. As a result, an athlete who, in addition to running loads, also performs SBU, will be able to run faster at the same distance as before, spending less energy.

Types of SBU

There are many options for SBU. I suggest you familiarize yourself with and apply the most common ones in athletics clubs, and the most discussed ones on athletics forums on the Internet.

Types of SBU:

  • Running with a high hip lift. Raise your thigh until it is parallel to the ground.
  • Running with shin overlapping. Overwhelm your shin so that your heel touches your buttocks.
  • Run sideways, side step. During one segment, change the leading leg several times, turning forward with the other shoulder.
  • Multi-jump (Deer Run). Make jumps with each leg in turn with an emphasis forward. That is, running by jumping, trying to jump as far as possible each time. At the same time, bring the knee of your front leg as high as possible. It's a bit like how a deer "flies".
  • Running with your back. At the same time, try to push off as hard as possible each time.
  • Jumps. The same as multi-jumps, only the emphasis of the jumps is not forward, but upward. In this case, you need to land on both feet and push off with one in turn. This will allow you to load your leg muscles and relieve the stress on your joints and spine.
  • Wheel. Similar to running with a high hip lift, only more difficult. At the moment when you raise your thigh as high as possible, throw your extended toe as far forward as possible. The result is a kind of run with imaginary kicks with each leg.
  • Jumping. After crouching, immediately jump up and forward, pushing off with both feet. When you land, immediately squat down and jump up again, making it a continuous process throughout the entire distance. This is a very powerful and difficult exercise. Which develops the power of the legs and the whole body. Before and after implementation of the SBU

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1. Running with a high hip lift. The exercise is performed on the forefoot, the thigh of the swing leg is raised to an angle of 90 degrees, the torso is slightly tilted forward, the arms are bent at the elbow joints and work as if running. The exercise is performed with maximum frequency

and with minimal progress.

2. Running with shin overlapping. The exercise is performed on the front of the foot, the legs are bent at the knee joints, the heels touch the buttocks. The knee is directed vertically downwards, the hip does not work, the torso is slightly

tilted forward, arms bent at the elbow joints and work as if running. The exercise is performed with maximum frequency and with minimal forward movement.

3. Jumping. The exercise is performed by rolling from heel to toe, the thigh of the swing leg is raised to an angle of 90 degrees, the pushing leg is straight. The torso is straight, the arms perform a simultaneous diving movement from bottom to top. The exercise is performed with minimal forward movement. The movement is directed upwards and forwards.

4. Jumping from foot to foot. The exercise is performed on the forefoot or on the entire foot. The hip of the swing leg rises to an angle of 90 degrees, the pushing leg is straight. The torso is slightly tilted forward, the arms are bent at the elbow joints and work as if running, but with a greater amplitude. The movement is directed forward and upward.

5. Cross running. The exercise is performed on the right and left sides, on the front of the foot. When performed with the right side, the right leg takes an additional step to the right, and the left leg performs movements in an arc in front and behind it. The torso is straight, arms straight to the sides, gaze directed in front of you. The exercise is performed by actively twisting the pelvis.

6.Acceleration. Performed from a high start on the front of the foot, or on the entire foot. Due to the active work of arms and legs. With gradual straightening of the torso (approximately at the seventh step). It is necessary to monitor the smooth, without jerking, increase in speed and free running along the distance.

systems; etc.).

Inventory:

Part Organizational
Content Dosage guidelines
lesson
(WMD)
1. Construction. 1 minute Formation in one line
2. Reporting lesson objectives
3. Warm-up run. 1 minute Run at a slow pace
400 m
(ORU)
(15–20 exercises)
minutes The procedure for describing the outdoor switchgear:
1.
movement begins.
2.
-15
squat, etc.).
3.
lesson
etc.).
4. Final position.
Part Example
6–8 times Bend lower, legs not
Preparatory
1. – bend towards the right leg bend, exercise
2. – tilt forward and down perform on average
3. – tilt towards the left leg pace, feel
4. – tilt back muscle tension in the back
surface of the thigh.
(SBU)
Example
Jumping. The exercise is performed 2 x 40 Exercise in progress
meters with minimal promotion
marching forward.
The movement is directed
up and forward.
up.

Appendix 4 Conductor: Full name

Outline of the preparatory part of the lesson in athletics

Objectives: 1) Educational (Teaching the technique of the chosen type of athletics)

2) Educational (Nurturing motor or moral-volitional qualities)

3) Wellness (Strengthening the heart-vascular, respiratory or musculoskeletal.

systems; etc.).

Date: 09.09.2009 (Indicate the date of the lesson for which the outline was drawn up) Venue:

Inventory:

Part Organizational
Content Dosage guidelines
lesson
(WMD)
1. Construction. 1 minute Formation in one line
2. Reporting lesson objectives
3. Warm-up run. 1 minute Run at a slow pace
400 m
A set of general developmental exercises
(ORU)
(15–20 exercises)
minutes The procedure for describing the outdoor switchgear:
1. The starting position from which
movement begins.
2. Name of movement (tilt, turn,
-15
squat, etc.).
3. Direction of movement (right, backward
lesson
etc.).
4. Final position.
Part Example
I.p. – stand with your legs apart, hands on your waist. 6–8 times Bend lower, legs not
Preparatory
1. – bend towards the right leg bend, exercise
2. – tilt forward and down perform on average
3. – tilt towards the left leg pace, feel
4. – tilt back muscle tension in the back
surface of the thigh.
Special running exercises
(SBU)
Example
Jumping. The exercise is performed 2 x 40 Exercise in progress
rolls from heel to toe, hip meters with minimal promotion
the fly leg rises to an angle of 90 marching forward.
degrees, the pushing leg is straight. Tulo- The movement is directed
body straight, hands perform simultaneous up and forward.
variable diving movement from below
up.

Appendix 5

Conductor: Full name

systems; etc.).

Venue: Inventory:

Part Organizational
Content Dosage methodological
lesson
instructions
(WMD)
Preparatory Part 12-15 min. See Appendix 2 above.
Main part 20–25 min. Or Methodological instructions
Teach an element of technique quantity nia, most often
repetitions, occurring
or quantity mistakes, ways to make them
time. corrections.
Part Cool-down run 400 m Restore breathing-
tion, bring the organ-
Final 3–5 min. Summing up the lesson. 1 min low to working
level.
Homework. 1 min Building into one
line.
Homework assignment
(practical or
theoretical)

Appendix 5

Conductor: Full name

Lesson plan for athletics Topic:……………………………………………………………………………….

Objectives: 1) Educational (Teaching the technique of the chosen type of athletics)

2) Educational (Nurturing motor or moral-volitional qualities)

3) Wellness (Strengthening the heart-vascular, respiratory or musculoskeletal.

systems; etc.).

Date: 09/09/2009(Indicate the date of the lesson for which the outline was prepared)

Venue: Inventory:

Part Organizational
Content Dosage methodological
lesson
instructions
(WMD)
Preparatory Part 12-15 min. See Appendix 2 above.
Main part 20–25 min. Or Methodological instructions
Teach an element of technique quantity nia, most often
repetitions, occurring
any type of athletics
or quantity mistakes, ways to make them
time. corrections.
Part Cool-down run 400 m Restore breathing-
tion, bring the organ-
Final 3–5 min. Summing up the lesson. 1 min low to working
level.
Homework. 1 min Building into one
line.
Homework assignment
(practical or
theoretical)
Appendix 6
MEN
Discipline Record Athlete A country
100 m 9.58 s Usain Bolt Jamaica
200 m 19.19 s Usain Bolt Jamaica
400 m 43.18 s Michael Johnson USA
800 m 1:41,01 David Rudisha Kenya
1,000 m 2:11,96 Noah Ngeni Kenya
1 500 m 3:26,00 Hisham El Guerrouj Morocco
1 mile (1609 m) 3:43,13 Hisham El Guerrouj Morocco
2,000 m 4:44,79 Hisham El Guerrouj Morocco
3,000 m 7:20,67 Daniel Komen Kenya
5,000 m 12:37,35 Kenenisa Bekele Ethiopia
10,000 m 26:17,53 Kenenisa Bekele Ethiopia
10 km (highway) 26:44 Leonard Komon Kenya
15 km (highway) 41:29 Felix Limo Kenya
20,000 m 56:26,0 Haile Gebrselassie Ethiopia
20 km (highway) 55:21 Gersenaju Tadeusz Eritrea
Half marathon 58:23 Gersenaju Tadeusz Eritrea
One hour run 21,285 km Haile Gebrselassie Ethiopia
25,000 m 1:13:55,8 Toshihiko Seko Japan
25 km (highway) 1:11:37 Haile Gebrselassie Ethiopia
30,000 m 1:29:18.8 Toshihiko Seko Japan
30 km (highway) 1:27:49 Haile Gebrselassie Ethiopia
Marathon 2:03:59 Haile Gebrselassie Ethiopia
100 km (highway) 6:13:33 Takahiro Sunada Japan
3000 m steeplechase 7:53,63 Saif Syed Shaheen Qatar
110 m with hurdles 12.87 s Dayron Robles Cuba
400 m hurdles 46.78 s Kevin Young USA
High jump 2.45 m Javier Sotomayor Cuba
Pole vault 6.14 m Sergey Bubka Ukraine
Long jump 8.95 m Mike Powell USA
Triple jump 18.29 m Jonathan Edwards Great Britain
Shot put 23.12 m Randy Barnes USA
Discus throw 74.08 m Jurgen Schult GDR
Hammer throwing 86.74 m Yuri Sedykh USSR
Javelin-throwing 98.48 m Jan Zhelezny Czech
(according to old rules) 104.80 m Uwe Hohn GDR
Decathlon 9026 points Roman Shebrle Czech
Walk 20 km (highway) 1:16:43 Sergey Morozov Russia
Walk 50 km (highway) 3:34:14 Denis Nizhegorodov Russia
4 x 100 m relay 37,10 Jamaica
4 x 400 m relay 2:54,29 USA
Appendix 6
World records in athletics for men as of January 1, 2011
MEN
Discipline Record Athlete A country
100 m 9.58 s Usain Bolt Jamaica
200 m 19.19 s Usain Bolt Jamaica
400 m 43.18 s Michael Johnson USA
800 m 1:41,01 David Rudisha Kenya
1,000 m 2:11,96 Noah Ngeni Kenya
1 500 m 3:26,00 Hisham El Guerrouj Morocco
1 mile (1609 m) 3:43,13 Hisham El Guerrouj Morocco
2,000 m 4:44,79 Hisham El Guerrouj Morocco
3,000 m 7:20,67 Daniel Komen Kenya
5,000 m 12:37,35 Kenenisa Bekele Ethiopia
10,000 m 26:17,53 Kenenisa Bekele Ethiopia
10 km (highway) 26:44 Leonard Komon Kenya
15 km (highway) 41:29 Felix Limo Kenya
20,000 m 56:26,0 Haile Gebrselassie Ethiopia
20 km (highway) 55:21 Gersenaju Tadeusz Eritrea
Half marathon 58:23 Gersenaju Tadeusz Eritrea
One hour run 21,285 km Haile Gebrselassie Ethiopia
25,000 m 1:13:55,8 Toshihiko Seko Japan
25 km (highway) 1:11:37 Haile Gebrselassie Ethiopia
30,000 m 1:29:18.8 Toshihiko Seko Japan
30 km (highway) 1:27:49 Haile Gebrselassie Ethiopia
Marathon 2:03:59 Haile Gebrselassie Ethiopia
100 km (highway) 6:13:33 Takahiro Sunada Japan
3000 m steeplechase 7:53,63 Saif Syed Shaheen Qatar
110 m with hurdles 12.87 s Dayron Robles Cuba
400 m hurdles 46.78 s Kevin Young USA
High jump 2.45 m Javier Sotomayor Cuba
Pole vault 6.14 m Sergey Bubka Ukraine
Long jump 8.95 m Mike Powell USA
Triple jump 18.29 m Jonathan Edwards Great Britain
Shot put 23.12 m Randy Barnes USA
Discus throw 74.08 m Jurgen Schult GDR
Hammer throwing 86.74 m Yuri Sedykh USSR
Javelin-throwing 98.48 m Jan Zhelezny Czech
(according to old rules) 104.80 m Uwe Hohn GDR
Decathlon 9026 points Roman Shebrle Czech

10.64 s (100 m), 8.11 m (long jump), 15.33 m (shot put), 2.12 m (high jump), 47.79 s (400 m), 13.92 s (110m hurdles), 47.92m (discus throw), 4.80m (pole vault), 70.16m (javelin throw), 4:21.98 (1500m)

Walk 20 km (highway) 1:16:43 Sergey Morozov Russia
Walk 50 km (highway) 3:34:14 Denis Nizhegorodov Russia
4 x 100 m relay 37,10 Jamaica
4 x 400 m relay 2:54,29 USA
Appendix 7
World records in athletics for women as of January 1, 2011
WOMEN
Discipline Record Athlete A country
100 m 10.49 s Florence Griffith-Joyner USA
200 m 21.34 s Florence Griffith-Joyner USA
400 m 47.60 s Marita Koch GDR
800 m 1:53,28 Jarmila Kratokhvilova Czechoslovakia
1,000 m 2:28,98 Svetlana Masterkova Russia
1 500 m 3:50,46 Qu Yunxia China
1 mile (1609 m) 4:12,56 Svetlana Masterkova Russia
2,000 m 5:25,36 Sonia O'Sullivan Ireland
3,000 m 8:06,11 Wang Junxia China
5,000 m 14:11,15 Tirunesh Dibaba Ethiopia
10,000 m 29:31,78 Wang Junxia China
10 km (highway) 30:21 Paula Radcliffe Great Britain
15 km (highway) 46:29 Tirunesh Dibaba Ethiopia
20,000 m 1:05:26,6 Tegla Lorupe Kenya
20 km (highway) 1:02:57 Lorna Kiplagat Netherlands
Half marathon 1:06:25 Lorna Kiplagat Netherlands
One hour run 18,517 km Dirartu Tune Ethiopia
25,000 m 1:27:05,9 Tegla Lorupe Kenya
25 km (highway) 1:22:13 Mizuki Noguchi Japan
30,000 m 1:45:50,0 Tegla Lorupe Kenya
30 km (highway) 1:38:49 Mizuki Noguchi Japan
Marathon 2:15:25 Paula Radcliffe Great Britain
100 km (highway) 6:33:11 Tomoe Abe Japan
3000 m steeplechase 8:58,81 Gulnara Samitova- Russia
Galkina
110 m with hurdles 12.21 s Yordanka Donkova Bulgaria
400 m hurdles 52.34 s Yulia Pechenkina Russia
High jump 2.09 m Stefka Kostadinova Bulgaria
Pole vault 5.06 m Yelena Isinbayeva Russia
Long jump 7.52 m Galina Chistyakova USSR
Triple jump 15.50 m Inessa Kravets Ukraine
Shot put 22.63 m Natalya Lisovskaya USSR
Discus throw 76,80 Gabriele Reinsch GDR
Hammer throwing 78.30 m Anita Wlodarczyk Poland
Javelin-throwing 72.28 m Barbora Shpotakova Czech
(according to old rules) 80.00 m Petra Felke GDR
Heptathlon 7291 points Jackie Joyner-Kersee USA
12.69 s (100 m hurdles), 1.86 m (high jump), 15.80 m (shot put),
22.56 s (200 m), 7.27 m (long jump), 45.66 m (javelin), 2:08.51 (800 m)
Walk 20 km 1:25:41 Ivanov Olympics Russia
(highway)
4 x 100 m relay 41,37 GDR
4 x 400 m relay 3:15,17 USSR

05.11.2012

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Classmates

Let's talk about such a concept and type of physical activity as special running exercises (hereinafter referred to as SBU). Those who have ever been involved in athletics will understand what we are talking about.

If you are just starting to run, I advise you to read this article. The information that follows will be useful to you.

Definition and purpose of SBU

So, special running exercises are exercises aimed at developing strength, power and coordination of all leg muscles, and primarily those that receive the main load when running.

SBUs are designed to increase the frequency of steps when running, the pushing force of each step, and the technique of performing movements.

An additional benefit of SBU is that in intense movements, as in running, almost all muscles are involved, while coordination of movements and power of the whole body increase.

As a result, an athlete who, in addition to running loads, also performs SBU, will be able to run faster at the same distance as before, spending less energy.

Types of SBU

There are many options for SBU. I suggest you familiarize yourself with and apply the most common ones in athletics clubs, and the most discussed ones on athletics forums on the Internet.

Types of SBU:

  • Running with a high hip lift. Raise your thigh until it is parallel to the ground.
  • Running with shin overlapping. Overwhelm your shin so that your heel touches your buttocks.
  • Run sideways, side step. During one segment, change the leading leg several times, turning forward with the other shoulder.
  • Multi-jump (Deer Run). Make jumps with each leg in turn with an emphasis forward. That is, running by jumping, trying to jump as far as possible each time. At the same time, bring the knee of your front leg as high as possible. It's a bit like how a deer "flies".
  • Running with your back. At the same time, try to push off as hard as possible each time.
  • Jumps. The same as multi-jumps, only the emphasis of the jumps is not forward, but upward. In this case, you need to land on both feet and push off with one in turn. This will allow you to load your leg muscles and relieve the stress on your joints and spine.
  • Wheel. It's similar to running with high hips, but harder. At the moment when you raise your thigh as high as possible, throw your extended toe as far forward as possible. The result is a kind of run with imaginary kicks with each leg.
  • Jumping. After crouching, immediately jump up and forward, pushing off with both feet. When landing, immediately squat down and jump out again, making this a continuous process throughout the entire distance. This is a very powerful and difficult exercise. Which develops the power of the legs and the whole body.

Before and after implementation of the SBU

First, let's discuss how to prepare for the implementation of the SBU. Since these are very active, intense movements with a high amplitude, it is necessary to thoroughly stretch and stretch the ligaments and joints of the legs. In this case, the risk of unnecessary injury will be minimized.

At the beginning, do a short jog of 1-2 kilometers to warm up well. After this, thoroughly warm up, stretch, and only then begin performing SBU. Select a piece of flat surface (edge ​​of the lawn at a stadium, dirt path in a park or field) about 50 meters. A flat surface will again eliminate the possibility of injury. It is advisable not to perform SBU on asphalt. Asphalt, concrete - hard surfaces. Most SBU are jumping or semi-jumping movements and there will be a large load on the joints.

Perform the movements themselves slowly, placing the main emphasis on the maximum range of motion. Perform each exercise in series of 3-4 times. Select 3-4 exercises for one workout and perform them, jogging to the beginning of the track after each run. All SBUs described here do not need to be performed at once. It will be too hard and unproductive.

Also, after completing all SBUs, do a cool-down run of 1-2 km, stretch your muscles again. This will speed up recovery and increase the effect of implementing the SBU.

Conclusion

If you are a beginner athlete, then it makes no sense to perform SBU for the first 3-6 months. During this time, you will develop basic endurance and running technique.

If you took up running only to maintain and strengthen your health and get rid of excess weight, then the SBU is, in principle, not needed. After some time, you can use them in a light form just to diversify your training. Just don’t forget that even in this case you will get serious gains in results.

Enjoy your training!

Everyone can run, but only professionals can run properly. Moreover, each athlete has his own individual style.

Running technique mainly differs between long- and short-distance athletes, jumpers, and, for example, firefighters. Their goals are different, and the ways to achieve them are different. Some people land their feet on the ground softly, others hard. Some people run leaning forward, others keep their backs straight. Some are saving their strength, others are tearing their veins. As a result, they discuss the best, the champions, and try to do like them. But this is not entirely the right approach. Each person is individual, each has their own anatomy, their own internal sensations, processes. Running technique needs to be learned. It is knowledge of the basics of technology that will give you the opportunity to acquire your own unique running style, the most effective and useful one for you.

No matter how much I tried to tell people about running technique, I was never able to convey in words how to do it correctly. Special running exercises designed specifically for developing and correcting technique can help a person understand that running is correct.

First, a little theory, some basic postulates. Try jogging at a slow speed and leaning forward. Your speed will instantly increase, since the efforts of your legs will be directed in a plane more favorable for speed. Leaning your body forward is something every athlete should strive for. This gives acceleration and also helps to place the foot correctly on the ground. Landing on the heel, and even with a straight leg, in a cyclic sport, which is running, with regular training, very often leads to knee injuries. Therefore, the desire to put your foot on your toes will always be welcomed by your joints. This is difficult to do, especially during long distances.

At maximum acceleration of sprinters, when the body leans forward as much as possible, it is easier to put the foot on the toe. On the contrary, during marathons the speed is low, and therefore the forward lean is not so strong. Putting your foot on your toe is an aspiration, or rather a vivid metaphor (it’s better not to stray too far from it). In fact, most often the foot is placed on the front of the heel. With this positioning of the leg, the likelihood of injury is significantly reduced, and running begins to bring much more benefit and joy.

However, only special exercises (S/U) can establish the technique and feel the movements. For professionals, they are included in training at various periods, mainly during training with a reduced load, but at least two training sessions per two weeks. Most often, sous are placed after the middle distance, with well-warmed muscles, before a cool-down. Correct, precise execution of special exercises gives a clear understanding of the correct running technique and develops “muscle memory.” At the same time, the muscles not only remember the strength and direction of movement, they train intensively. You can dose S/U by distance and number of runs: for example, one exercise is performed 1 time for 40 meters, or 3 repetitions of exercises for 30 meters, or 2 times 60. There are not many basic exercises, but most athletes in our country use this complex. Of course, there are variations on the theme (exercises for firefighters, for example, differ from the actions of marathon runners), but now this is unnecessary.

I’ll go away from the topic a little, noting the fact that athletics training is planned according to the rules that characterize all training sessions of all sports: mandatory warm-up, strengthened middle part, subsequent cool-down, preferably with stretching. I wrote about these principles.

  • Exercise 1 High hip raise. The exercise is performed with the legs working as often as possible, and with minimal forward movement. The task is to alternately raise your legs bent at the knee. The back is straight; to do this, place your hands on your belt during the first executions. The foot is placed on the toe, the thigh rises straight in front of itself, each time reaching as high as possible. After studying the exercise, add active arm work.
  • Exercise 2: Shin wrapping. Throwing the shin back until the heels touch the buttocks. The speed of advancement is minimal, the most frequent footwork. The back is straight, avoid bending forward.
  • Exercise 3 Running on straight legs. Almost running on your toes with straight legs. The pushing leg is carried straight forward and lands on the toe, the next leg begins to move from the toe. The legs must be straight; bending back during this exercise is almost encouraged.
  • Exercise 4 Mincing run. Hands hang like whips. Short, quick steps with maximum frequency. The foot first lands on the toe, then rolls to the heel. Bend forward, short but quick push forward and upward.
  • Exercise 5 Jumping. Each step is like a jump forward and upward, while the swing leg, bent at the knee, is carried as high as possible; landing on your toes.
  • Exercise 6 Jumping with a leg swing. Start the same as in the previous exercise. At the moment of reaching the highest point of flight, the swing leg, from the position of the knee extended forward, produces a kind of push into the air and is sharply carried back and down. Landing occurs on the supporting leg. This is a jump with a leg swing. The same is repeated with the other leg.
  • Exercise 7 Acceleration. Performed immediately after training, they consolidate skills during running. Usually they do 2-3 maximum accelerations over short distances.

These are exercises for developing running technique. There are also S/U for developing flexibility, strength, as well as exercises for team sports, firefighting, etc., even martial arts specialists use their own special exercises. Each sport has a set of special running exercises with its own specifics and nuances. A feature that distinguishes it from other groups of exercises is the ability to quickly transfer the skills of proper running to the trainee within literally a few training sessions.

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