Running for weight loss. Interval running at the stadium. Why do stadiums run counterclockwise: features of athletics, direction of movement

There are many exercises that help you lose weight. Among them, it occupies a significant place. It is quite simple to learn and implement - no special conditions are needed. Thanks to a flexible training system, you can vary and increase the load, improving your shape and burning excess fat. Daily jogging allows you to bring the whole body into tone, distract from problems, strengthen the cardiovascular and respiratory systems. Many people think that the best running for weight loss is interval running. Let's find out if this is true?

Basic principles

The key principle of such training is that the speed of movement is constantly changing. When a person runs without changing the pace, the body adapts to the load, and its efficiency decreases. In the case when the pace is constantly changing, adaptation is impossible, which means that much more calories are burned and weight is reduced.

In addition, short-term accelerations while running allow you to tighten all muscle groups of the legs. This allows you not to waste extra time and money on additional training. You can run both as an addition to training or exercise, or separately, if there is not enough time for more. Of course, in the second case, it is desirable to increase the load and be more careful about jogging in order to effectively develop and lose weight. Well, if running is only part of the workout, you should not spend all your energy on it.

How to run for weight loss

Interval running has only a few rules, which are not at all difficult to master even for those who have never played sports. So, here are the main postulates that you should learn in order for the training to be correct and effective:

1. You need to run at least three times a week.

2. Workout time ranges from 15 to 30 minutes, depending on the level of training and tasks.

3. Those who regularly do strength training can run after a workout.

Before you start running, if you are not running after a workout, you should definitely devote a couple of minutes to warming up. It will prepare the body for the load and help to avoid unpleasant injuries. The speed of movement and the degree of acceleration depend on the individual characteristics of the organism and are planned in advance. Only with a systematic approach can a quick result be achieved.

Even those who previously engaged in simple running will get tired much faster with interval running, and this is normal. At first, of course, muscle aches may occur.

What you need for training

You can train both outdoors and indoors, if its size allows it. But even if the room is too small, interval running for weight loss on a treadmill will bring the same effect. Special enthusiasts who do not have running around in place. Do not forget about the need to ventilate the room. In general, experts recommend jogging, if possible, on the street. Interval running for weight loss in a stadium or in a park is much more pleasant and beneficial than indoors.

Of course, you need to run in comfortable shoes, especially if the training takes place on the street. It is not at all necessary to buy special ones, any others are quite suitable, the main thing is that they are comfortable. During classes, it will be useful to control the heart rate, so you need a pulsator.

Training process

It's time to consider how running for weight loss is performed. Interval running consists of several stages. Let's analyze the basic scheme. You need to start with a light run or even. This will warm up the muscles and prepare the body for subsequent, more serious stress. The easy run phase lasts about 5 minutes. Now you need to give the body and try to run like this for at least 2-3 minutes. Without fail, you will feel a lack of oxygen and fatigue. And if it seems that there is no more strength left - you did everything right.

After accelerating, you need to slow down again. At the same time, it is absolutely impossible to stop completely. You need to keep moving to bring your heart rate and breathing back to normal. If you can’t run at all, you can switch to walking, the main thing is not to stop completely.

When the heartbeat returned to normal, you need to start running again, now at an average speed. The duration of this stage should be approximately twice the duration of the intensive stage. Then there is another acceleration to the maximum and so on. Over time, when the body gets used to the load, you need to shorten the recovery periods.

There are several schemes that allow you to create a training regimen so that you can effectively lose extra pounds and not harm your health. Focus on heart rate. It should rise no more than 85% compared to your personal norm.

The simplest and most gentle training option is as follows: after warming up, you need to alternate 1 minute of running and 4 minutes of active walking. Repeat this cycle at least 4 times.

When this load is subdued, you can proceed to a more difficult option: 2 minutes of running at an average pace, then 3 minutes at a slow pace. It is also worth repeating several times. When such a load is given easily, the average pace changes to fast, even later - slow to medium, and so on.

By shortening the slow phase and increasing the time of the maximum load, you can come up with a rather exhausting workout (for example, the one described a little above), which will allow you to burn a huge amount of fat.

No matter what stage you are at and what system you are training with, you should always start with a warm-up and end with a five-minute walk at a slow pace. An abrupt transition from a high load to a state of rest and vice versa can adversely affect your condition.

Interval running for weight loss for men and women differs in the degree of load. You need to draw up a personal training program carefully, based on your abilities and the body's resistance to stress. Any typical programs are inappropriate, especially at the initial stage, since we are all different. They can only serve as a guide.

According to expert reviews, interval running is a great way to lose weight and tone your body. Being engaged in such physical education especially carefully, you can lose from 0.5 to 1 kilogram in a week. Fat is burned within a few hours after a workout, so the best result can be achieved by exercising several times a day.

With regular interval running, you can not only lose weight, but also increase muscle mass (mainly for the muscles of the legs), strengthen the heart, blood vessels and respiratory system, and also become more resilient.

Food

It is extremely important to monitor the diet. This workout requires a lot of energy and greatly speeds up the metabolism. Since the goal is weight loss, and exercise requires a lot of strength and a lot of nutrients, you need to eat often, but little by little.

Contraindications

Interval running is not suitable for everyone, as it involves serious stress on the body. Looking for another way to lose weight and strengthen the body is for people with such problems:

1. Diseases of the cardiovascular system.

2. Diseases of the spine.

3. Gynecological diseases.

4. Colds.

5. Exacerbation of chronic diseases.

It is worth being extremely attentive to your body and, with the smallest ailments, stop training. It is important to be able to distinguish weakness that has arisen due to an exacerbation of any diseases, from unpleasant sensations caused by the adaptation of the body to an unusual load for it.

Conclusion

Now we are ready to answer the question of what is better for weight loss - interval running or regular running. For this purpose, it is really better to choose interval running. It helps to lose weight, become more resilient and improve your condition. But a positive result can be achieved only with a competent approach. Otherwise, you can only harm your health. Nevertheless, it is not at all difficult to create a personal program and do interval running, as you can see.

Regular running is a less effective way to lose weight. But it suits a wider audience. A simple measured run is aimed at improving health and keeping fit more than losing weight. Therefore, for those who are afraid of overload, it is better to choose a regular one, rather than running for weight loss. Interval running requires special attention to your condition! And do not forget that health is much more important than beauty!

If you remember how you ran around the stadium in your school days, or how you looked at the Olympic Games, then you can notice the fact that running in stadiums always runs counterclockwise. Many people in their lives have at least once tried to run clockwise around the stadium, such people are usually looked askance at, and running is so terribly uncomfortable.

Why do the athletes in the stadium run counterclockwise? Most likely, you have never thought about it, but this rule is established by the International Association of Athletics Federations itself! The question of running counterclockwise is incredibly complex and stupid at the same time. Nobody knows the answer there are only theories, among which the most plausible ones are highlighted.

1 theory - Ancient Greek traditions

This theory is one of the most probable. It is based on a simple habit of people, but the Olympic Games originated there, in Ancient Greece! But not everything is so simple, the adherents of this theory are divided into groups, because there are two options for explaining this tradition of the Greeks.

• Option 1 - Contrasting sport and nature. This theory has the right to be considered, since in their eyes sport was opposed to nature, and moving counterclockwise is also a kind of opposition.
• Option 2 - Ease of Time Tracking. This option looks more plausible than the previous one, as it has practical confirmation. It’s just that at that time there was only a sundial, on which the time of the races was recorded, and running counterclockwise is much easier mark the past tense by the shadow on the sundial.

Even some historians wrote about this theory of the origin of running in books, for example, Norman Douglas, so it is one of the most common in the world.

Theory 2 - There are more right-handed people on the planet

In our list, this theory is the second, it is the same in popularity (it can be considered the most popular). This theory answers the question - Why is it so much harder to run clockwise?

Yes, people are used to it, but habits cannot completely fool our brains. Indeed, right-handers push leg is exactly the right one, it is slightly stronger than the left one, which means it is easier to change the direction of movement to the left side.

This does not mean that left-handers cannot do athletics, you just need to work on yourself!

3 theory - Laws of physics

This theory does a much better job of explaining why running counterclockwise is easier, but that doesn't mean it was the reason for this running rule. Many people are very poorly versed in physics, so I will try to state everything briefly and in simple language.

There is such a thing as angular velocity vector, and so, when the movement occurs to the left, this vector is directed vertically upwards, which means that no resistance to movement is created. If the run will take place clockwise, the mentioned vector will also be directed vertically, but only downwards, as a result of which it will be noticeably harder to run.

The bulk of professional athletes and their coaches tend to this theory, because it is she who completely describes the reasons the difficulties of such a run. This is easier to understand for people who remember at least school physics.

Theory 4 - Borrowing from Horse Racing

This theory is also associated with Ancient Greece and the Olympic Games. The fact is that any races took place strictly counterclockwise, and there is a reasonable explanation for this, because the rider beats the horse with a whip, which is always in the right hand(more right-handers), the whip hits the right side of the horse, as a result of which it turns to the left!

Although the theory is supported by the data on reasons for racing rules, very few people believe in it, since these are completely different disciplines, people living in Ancient Greece should have been aware of this.

One of the most accessible, practical and effective sports at all times has been and remains running. But in order for classes to benefit your health, you need to train correctly, choose comfortable shoes, constantly monitor your physical condition, monitor your heart rate and breathing. Running is a great way to improve your health, but only if you know how to run properly.

Running technique

The correct running step begins with the hand, then the arms, torso, hips, and only then the legs come into play. The hands should be slightly clenched into fists, slightly straining the wrists to fix them in one position. Hands should be symmetrical, shoulders should not sway.

The body only needs to be slightly tilted forward and not allowed to “wobble” from side to side. The point of contact of the foot with the treadmill should be in line with the head and hips. While running, the correct posture and even position of the torso must be maintained.

Don't try to increase your stride length. It must be natural. If you try to increase the length of your stride, it will not bring you any practical benefit.

If the correct position of the body is observed, the legs will work on their own. And as a result of prolonged training, with an increase in strength in the muscles of the legs, the step length will gradually increase. You need to run in your natural style without trying to lengthen your stride.

Try to put your heel on the ground first, and then make a smooth roll to the rest of the foot. This technique allows you to avoid unnecessary stress on the musculoskeletal system. For a smooth roll of the foot, you need to use the front muscles of the lower leg.

In the course of several training sessions, control the position of the foot and you will quickly learn how to put it on the ground correctly. While running, try not to bounce, move gently and smoothly. Your eyes should be fixed on the horizon - this is the best way to control the correct posture during class.

We run correctly: time and place of classes

After a few days, begin to gradually switch to running, alternating it with walking. After several weeks of training, you can gradually increase the time of training up to 20-30 minutes, increase the pace and length of the distance. The optimal schedule for running training is three to four times a week for 40-50 minutes.

For a rational distribution of loads on different muscle groups, the correct choice of terrain is also important. For example, when ascending, the feet and ankles are maximally strained, and when descending, the shins and knees are maximally strained. Try to choose a route in such a way that the ascents and descents alternate with flat terrain, this will allow you to properly develop all muscle groups.

Avoid asphalt sections of the route - running on asphalt can lead to injuries to the spine, knee joint and foot. If you still have to run on an asphalt track, wear shoes with increased cushioning properties, with thick soles - it will help soften the impact a little.

Proper breathing while running

Try to breathe evenly, without making any effort, slightly accentuate the exhalation. If you feel a tingle in your side, try breathing through your mouth. If this does not help, slow down the pace of the workout. This tingling indicates that your body lacks oxygen, which means you are a little carried away.

During classes, you need to control your heart rate. An increased heart rate also indicates that the load is too high and you need to either slow down or end the workout. In today's market, you can find a lot of electronic devices that will help you monitor your pulse, remember readings and determine the amount of deviation from the norm.

Before and after workout

Before jogging, it is advisable to do a short warm-up for up to 15 minutes. The purpose of the warm-up is to prepare various muscle groups for a serious load, to bring them to full readiness. A light set of warm-up exercises should include squats, lunges, tilts and turns of the body, alternating with vigorous walking.

After class, be sure to drink a glass of fruit juice or mineral water, first take a warm and then a contrast shower, which will enhance the invigorating effect of the workout.

All these recommendations are universal for all fans of a healthy lifestyle, regardless of their gender and age. They will help you run in such a way as to get the desired positive effect and maximum pleasure from your workouts, avoid injuries and discomfort.

Today I will tell you an instructive story. Once upon a time, a very beginner runner decided to run in the stadium. She came, looked around, put music in her ears and trotted herself slowly along the path closest to the center. I was very surprised when a fast-running young man of advanced appearance began to try to make some claims - there were plenty of places in the stadium. She didn’t delve into the essence of the raids: the athlete’s tone was clearly aggressive and unpleasant, so she made the music louder and trotted on. It was me 🙂

Now, of course, I am ashamed of that episode. And no, I'm not rude, dumb, or ignoring other trainees for the sake of my own convenience, as that quick young man must have thought.

The problem is that the essentially primitive rules of conduct in stadiums and track and field arenas are not so obvious to an ignorant person. Why they are not hung on billboards at the entrance is a mystery to me. But I suspect that most of the beginners walking along the first track are not at all conscious bastards who interfere with the training process out of spiteful motives, but quite normal people who do not know these secret rules for some reason.

I will try to formulate the main ones. A request to experienced runners: if you have corrections and additions, do not hesitate - I will add everything.

1. They don’t run in headphones at the stadium and in the arena

If on the street the issue of safety (more precisely, insecurity) concerns only you personally, then at the stadium, as a result of a collision, due to the inability to warn you by voice, other people may also suffer. This place is designed for speed training, often with a fairly high density of trainees, some of them running very fast. It doesn’t hurt to be alert here and you definitely shouldn’t turn off external sounds while listening to music.

2. At the stadium and in the arena, they run counterclockwise

This is the standard of the International Association of Athletics Federations. There is also a rationale for this rule: right-handers usually have a better developed right leg, which is jerky when running. Therefore, it is more convenient to turn turns counterclockwise. Whatever it was, but running in the opposite direction is not accepted.

3. The first and second tracks are working and are designed for fast running

Tracks are counted from the center. Sometimes one more track, zero, is highlighted closer to the center, but usually it is marked with a different color. The zero track is intended for warm-up running.

On the first and second track it is not customary to coward, rest, warm up, etc. Finished acceleration - got off the work tracks.

It’s clear that for someone the pace of my accelerations is a recovery jog 🙂 Personally, I am guided by the situation: if I see that there are a lot of fast runners on the first track, then I don’t go there with my “accelerations” in order to increase my survival and not interfere. If there are few of them, then I calmly do my work - in which case they will overtake in the second.

4. Warm-up run - on the other lanes or on the inner circle in the arena

If you run in the arena to the left of the fast first track, be careful near the turns. For safety, it is better to move away from the first track, because. an athlete going through a fast turn leans towards the center and can hit you.

5. They don’t run in a line at the stadium and in the arena

Girls who want to talk so much that they line up in a row, occupying all the tracks, and at least take off, are especially guilty of this.

6. Exercises for warm-up, cool-down, as well as SBU do not do in a circle

In the stadium, you can use straight lanes, in the arena - the lanes in the center. For a non-running warm-up and cool-down, you can usually find a place outside the lanes.

7. Attention and caution

Everything is like on the road here: before entering the path, make sure that you do not interfere with anyone, when rebuilding - similarly, do not make sudden movements, do not stop suddenly, move predictably, if necessary, cross the paths to let the running ones pass.

Running is a discipline that has been known to mankind throughout time.

According to historical data, the first Olympic Games were organized by Hercules in 1210 BC. e. Competitions were held only on the run and initially only men could take part in the competition.

In the calendar, we try to collect all the interesting running competitions at the stadium. Choose a suitable date, learn more about the venue, organizers and distinctive features of the track and field race.

The rules of running around the stadium are quite simple and clear. The runners take up positions at the “start” mark, after the starting pistol is fired and the “march” command, the race begins. The first runner to cross the finish line wins the race.

Running as an athletics discipline combines the following types:

• Medium distances;

  Long distances;

  relay races;

  Running with barriers (obstacles).

Running around the stadium requires a certain physical and mental preparation. Not only the position of the legs is important, but also the position of the body and arms. It is also important to watch your diet. You need to run on an empty stomach. It is necessary to take in advance food that is quickly absorbed by the body or sports nutrition.

According to some rules and standards of the International Association of Athletics Federations, all competitors run counterclockwise. Most often, the right foot is the "push" at the start. After the runner pushes off the surface of the treadmill, the body is taken away to the left, which is why it is more convenient to run counterclockwise.

Leonard Komon set the world record in stadium running in 2010. He ran 10 km in 26 minutes 44 seconds. Among women - Paula Radcliffe, in 2003 she ran 10 km in 30 minutes 21 seconds.

When preparing for the race, it is important to familiarize yourself with the following features and aspects:

Training should be effective and no easier than the upcoming competition.

Try to increase your training mileage by about 10% each week.

Start running 2-2.5 hours after eating. It is harmful to run on a full stomach, and it is also likely that there will be pain in the side.

Start your workout with a warm-up and walk, the same goes for a hitch.

If you feel discomfort or pain during two workouts, then allow yourself to rest for a couple of days.

Consume nutrients that your stomach is familiar with.

If you can comfortably speak in full and coherent sentences while running, you are running at an optimal pace.

Never stop working on the result.

Do not forget about strength training, so you reduce the risk of injury.

In our calendar, we have tried to collect the most complete list of athletics competitions taking place both in Russia and around the world. Any organizer of the competition can place his event in our calendar.