How to run correctly - a detailed guide for beginners. Sneakers for running on asphalt

A dream in which you are running all alone means that you will be able to surpass your partners in terms of wealth and take, and firmly, an honorable step on the hierarchical ladder of social position.

If you dream that you are running as part of a group of people, this foreshadows your possible participation in some fun holiday; moreover, you will soon discover that things have improved dramatically and are leading you straight to financial success.

Stumbling or falling in a dream means that in reality you will go wrong, or even go broke.

To get ahead of someone in a race means to outlive that person. Running barefoot means trouble.

Running after someone until you get tired means loss of money; chasing after game means unexpected joy if the game is caught.

Running away from someone means a dangerous journey; running away from somewhere means your success will be replaced by failure. Seeing the running of hunters or horsemen for those participating in it means receiving joy; falling at the same time means getting offended.

Watching brown horses run promises you favorable circumstances, which can unexpectedly change for the worse. This dream can also mean fleeting and superficial hobbies.

Seeing that your horse is supposedly running away, joining a wild herd, means that news of someone's illness awaits you.

A young girl’s dream about a running donkey means that she will have a lot of suitors, but none of them will make a serious proposal.
If you run away with fear from a donkey chasing you in a dream, then this is a sign of rumors and gossip gathering around your name.

If you dream that you are running away from big spider- this means that luck will leave you under humiliating circumstances.

In general, if you dream that you are running away from some kind of danger, it means that you are threatened with loss, and you will lose hope of settling your affairs in a way acceptable to you.

Running through the window means that you will get into trouble from which you will not be able to recover for a long time.

If you dream about other people running away from danger, this can result in grief for you and the death of friends.

Seeing a hare running away from you in a dream means that you are gradually, unnoticed by yourself, losing something truly valuable to you.

Running after a mouse is a sign of approaching matchmaking.

If you run while participating in a sports competition, someone will encroach on what you have created, but if you come to the finish line as a winner, it means that you will defeat your rivals in life.

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Most of us try to find running routes close to home. Usually this is a street, embankment or the nearest stadium. It comes to running on grass, sand or forest trails only on weekends, if at all.

Jennifer Novak, a running coach at Kona Fitness in New Orleans, advises alternating surfaces at least occasionally: swapping street asphalt for other surfaces - sand, dirt, grass and even water. This will reduce the impact load on your feet and reduce the likelihood of injury.
What other benefits do you have from changing running surfaces, and what does each one do for your feet and technique?

Running on softer surfaces engages and strengthens more muscles than running on asphalt.

Grass

According to a recent study in the Journal of Sport Science, running on grass does not reduce pressure on a runner's feet by 17% compared to running on asphalt or concrete. This surface is ideal for runners who want to quickly resume training after an injury. By running on grass, you will not only minimize the likelihood of injury, but you will also be able to increase your distance without much risk.

Do you want to run on the lawn? Use it to practice speed training! Run at the fastest pace you can, first for three minutes, then two minutes, and one minute, alternating each speed segment with a minute of rest. The intensity should be such that it is difficult to talk while running. Start with two or three sets and gradually increase the number to five.

Priming

Running on the ground requires your close attention and involves not only the body, but also the mind. You constantly need to watch your step to avoid tripping over rocks or tree roots and losing your footing. These factors force the runner to pay attention to his internal sensations and allows him to feel his body. This is a real work on control and balance. Uneven trails use many more muscles than running on a flat surface.

Do you want to arrange trail-running for yourself? Then find suitable hills. Run 2/3 of your normal distance at a pace where you can comfortably talk while running. Lean your body slightly forward, run in small steps and try to land on the middle of your foot.

Sand

Novak says the unstable surface of sand at the beach strengthens the muscles in your feet, legs, hips and core. Also, running on sand increases aerobic exercise and allows you to burn about 1.6 times more calories than while running on asphalt. If you've recently had an injury or have limited flexibility in your ankles, it's best to avoid running in sand until you've strengthened your lower legs (ankles and calves).

Take the last 5 minutes of your workout to run at a leisurely pace on the sand. Gradually increase this time to 7 minutes. Split the last 2 minutes into running on a harder surface (further from the water's edge) and 30 seconds of running on looser sand.

Water

Water running is not only a great rehabilitation workout for injured runners. It is also useful for athletes who want to increase muscle strength. Water is 800 times denser than air and puts more stress on your feet.

How to run on water? You can give yourself “variable intervals.” Warm up in chest-deep water for 10 minutes with light jogging (aqua-jogging, maybe it makes sense to add a link to an instructional video?). Then increase the pace until you can only speak simple phrases of a few words (while running?), and run like this for 2-3 minutes. For the last 30 seconds, increase your pace to maximum, and then jog lightly for 3 minutes. Perform three of these sets and add one set every two weeks.

Concrete and tiles

Is it possible to run in a park or embankment if the road is paved? concrete slabs or tiles? You can run, but it is extremely undesirable, since neither concrete nor tiles provide the shock absorption your feet need. Concrete is the hardest surface that can be found on our roads. If you remember, in the vastness former USSR there are a lot of concrete roads, since they were built specifically so that a plane could land on this surface if necessary. So if you decide to run on concrete, it is advisable to do so in sneakers with soft, well-cushioned soles.

We hope this information will be useful to you and will give you many new impressions after you try running on different surfaces and compare your sensations and results.

Have a nice run!

Anastasia Holoborodko

2013-09-11 14:36:53

Thank you! the ground rules) we still have to find 10 km of grass for running :) preferably, as in the photo :)

Irina Baranskaya

2013-09-11 15:21:38

And you can arrange a shuttle run with Coco;)

2013-09-11 19:10:19

Trail running is fun and interesting! In Russian conditions, there are four other types of great running surfaces: mud, frozen mud, snow and ice. Marathon by uneven ice in sneakers with steel spikes, guarantees an unforgettable experience. Anyone who has tried it will understand;) It’s a pity that Adidas doesn’t produce similar sneakers.

2013-09-11 21:25:21

According to my own observations, I hurt my knees when I ran on the ground. Ground is not so easy to find in the city. But what seems to be needed is ideal “rolled/trodden down” - most often the soil is full of potholes, ruts and holes - there is a risk of injury. Also, on such soil you try to run more carefully, and accordingly the pace is slower than on asphalt. In general, I ran on the ground twice - painful sensations appeared... after the second attempt, almost 3 weeks, I did not run - my knees... Afterwards I ran a little on the asphalt - everything seemed to be OK, but pain in the knees still appeared sometimes. Asphalt is better than untrodden soil. Subjective of course, personal experience.

The most important thing in running shoes for asphalt running is the level of cushioning and support for the foot.

The selection of sneakers depends on your training goals and the characteristics of your feet. Some people need good cushioning, some need stable foot placement, and some don’t need either one at all. There are few such runners. As a rule, these are runners with good technique and strong feet.

In most cases, it is better to choose sneakers with good cushioning and stabilization for asphalt.

Choosing sneakers based on your goals

Conventionally, sneakers can be divided into slow and fast.

Slow (training) sneakers

• daily workouts
• long workouts
• a must-have shoe for new runners
• for runners with

Heavier, with a thick sole, good shock absorption and stabilization of the feet. They are suitable for running at a comfortable pace, forgive mistakes in technique, reduce stress on the joints and allow you to run comfortably. Great for long runs on asphalt at a comfortable pace(pace at which you can talk freely). It is in these sneakers that kilometers are covered. Recommended for both beginner and experienced runners fast runners for recovery and volume training.

If you are just starting to run and are doing it for health (you don’t plan to compete), then you don’t need these sneakers.

Examples of fast sneaker models:

Choosing sneakers, depending on the characteristics of the foot

The main attention should be paid to pronation ( various types flat feet) and foot width.

Pronation

Most running brands have models with supports for runners with overpronation (flat feet). They are distinguished by special rigid inserts in the sole, which prevent the foot from falling through and correct the placement of the foot on the support.

• Asics GT series models ( GT-1000, GT-2000, GT-3000), Kayano, Fortitude, Foundation and Metarun, Trainer
• Hoka has this model Arahi
• Mizuno has a model Inspire

If you overpronate, these are the shoes you should wear for 90% of your training and competition. The remaining 10% of your training can be done in competition and natural running shoes. How to do it correctly.

Foot width

The selection for the width of the foot is thinner. For example, Nike, Adidas, and Asics are suitable for narrow feet. For wide ones – Saucony, Brooks, Mizuno. Within the same brand there are also narrower and wider models.

When selecting the width, make sure that your foot fits snugly in the sneaker. There should be a little freedom only in the area of ​​the fingers. If your foot “walks” in a sneaker, this can result in calluses.

Play sports, move, travel and be healthy! 🙂
If you find an error, a typo, or you have something to discuss, write in the comments. We are always happy to communicate :)

“Running on asphalt is painful and unhealthy,” say residents of the urban jungle who dream of daily life in the forest. Is this really true? Let's try to find out.

write on forums?

“If you value your life, fear hard foundations like fire. Sooner or later you will get so sore that you will quickly forget about running. I was like that myself a few years ago...”

“I run on asphalt once a week, but I don’t like it. I immediately feel the difference between the surfaces. After 30 minutes my knees hurt, but asphalt is asphalt... It’s good that I only exercise once a week.”

“My father played a lot of sports in his young years. He ran on hard surfaces, and now not a day goes by without his legs hurting, so the choice is yours.”

“Run on asphalt for a couple of weeks, and then do a run on a dirt road. You will feel that the shocks and loads on your knees are completely different!”

Where does black asphalt PR come from? Because of ignorance. It turns out that most of us mistakenly believe that many injuries are the result of running on asphalt. This stems from ignorance of the sources of the pain we experience.

The belief that running on asphalt is bad comes from the increasing number of runners who appear on the streets every year. Increasingly, runners who experience injuries associate them with hard surfaces because they are forced to choose them due to easy accessibility.

But you must agree, it is stupid to place all the blame on the road surface. We have ourselves to blame. Injuries occur due to improperly planned training, excessive stress and lack of general physical fitness.

The optimal distance is 40-60 km per week. Then the body will have time to adapt. Otherwise, the risk of injury will increase. And it doesn’t matter where we run, on asphalt, dirt or sand.

Why does it hurt?

If the asphalt is not as terrible as it is painted, then where do the opinions given at the beginning of the text come from? Why do some people complain about pain in their joints and knees if they exercise on a hard surface?

First, some facts. Damage to the joint can occur by tearing a ligament. However, it is difficult to get into such trouble on asphalt. A ligament tear must have a mechanical cause, such as tripping. It doesn't take a rocket scientist to guess that the biggest threat to the ligaments is the forest paths, which have a number of obstacles.

But problems affect not only the joints, but also the muscles. We run faster on asphalt and our muscles work more intensely than on a forest path.

Another argument that opponents of asphalt use is the abrasion of cartilage tissue in the knees.

It turns out that the wear and tear of cartilage depends more on age than on load. Regardless of whether you are a person who spends most of the time in a chair or someone who constantly works on the go. Moreover, those who spend their entire life sitting risk more, since there is no movement. Cartilage does experience stress when playing sports. But this process is in some ways more natural and healthy. By the way, all sports that require a vertical position, although they strain the cartilage, at the same time strengthen them.

So why does it hurt when you finish working out on a hard surface? We work much faster on asphalt than on rough terrain. A hard surface returns energy, while a soft surface absorbs it. Therefore, fast workouts will be more effective on asphalt, and moderate workouts are better in the forest. When we run fast, our muscles work more intensely. It happens that beginners and inexperienced athletes often complain of pain in the knee, but in fact they point not to it, but to the area of ​​​​the leg located next to it. The whole point is that it was not the joints that were damaged, but the muscles.

The hard surface returns energy to our legs, making movements more economical. This advantage must be used skillfully. This requires competent foot placement, a sense of balance, coordination of movements, visual-motor orientation and the correct rhythm.

Adaptation

Our body is much smarter than we think. It is equipped with adaptive abilities, thanks to which it is able to get used to changing conditions. Opponents of asphalt emphasize that man was not created to run on hard surfaces because asphalt did not exist several thousand years ago. But man was not created for constant pastime on social networks, standing in lines for beer and watching TV series. But we somehow manage.

The same with enthusiasm. If you run on asphalt long enough, your body will get used to it. The driving system adapts to a different kind of dynamics.

But joints, tendons, and muscles must get used to more than just a hard surface. Try to run both in the forest and along the streets. Variety of surfaces is the key to a healthy and rewarding run. You should not subject your body to regular and...
What about depreciation?

Entire lines of sports shoes with soft soles are now being produced. Still, depreciation cannot be completely relied upon. Subconsciously, you will begin to completely trust such a cunning move, feeling comfortable. However, comfort lulls vigilance.

Good cushioning frees up some of the stress on the feet to maintain stability. When we move in fashionable, comfortable sneakers, we lose complete control of our balance. Important leg muscles and tendons are inhibited in development.

The cushioning, however, will definitely be beneficial for overweight people. It should be remembered that in such people the joints are already burdened at the start. They are already under pressure from a large body mass. In such cases, asphalt is more preferable. An overweight person is clumsy and has poor body control. If he runs in the forest, then there is a much greater risk of falling and getting injured by tripping over a stone or root.

Additional exercises

To make running on asphalt more effective and the body to experience stress more easily, you should spend time on additional training “on the carpet”. Squats and jumping rope are excellent for proper and safe running technique.

So is running on asphalt safe?

The asphalt itself does not harm. As a rule, the harm is caused by an incorrect approach to learning, lack of basic knowledge and a lesson plan, as well as laziness.

What's the result?

If you find yourself doing most of your training on asphalt, don't worry and keep a few things in mind:

• Regardless of the surface, excessive loads cause harm to health;
• the key to success is variability. If you can’t run on a soft surface, alternate the running tempo and trajectories, supplement your exercises additional exercises;
• develop technique, balance, rhythm, subsequence movements;
• too much cushioning in shoes will not protect against injury and can even cause harm;
• Each type of surface is good in its own way.

Run and be healthy!

Experienced runners can argue endlessly, proving the complete unsuitability of any surface for training. We decided to analyze the pros and cons different surfaces available for running in major cities, and came to the conclusion that it is most reasonable to combine training on different surfaces.

The main difference between all running surfaces is their degree of rigidity. It works something like this: when training on a hard surface (concrete, cold asphalt), your body adapts to reduce the stress on your joints: you run more smoothly and flexiblely, diligently bending your knees (hence the stress on them). When running on soft surfaces, there is less need for shock absorption and less impact. At the same time, running on soft surfaces engages and strengthens more leg muscles than running on asphalt.

“When running on hard surfaces, you will have to switch to the easiest run. If you land on your bare heel while running on the grass, the beach, or the forest, it won't hurt you. If you run like that on the asphalt, it will hurt. So paved and cemented surfaces are great teachers and will quickly introduce you to basic techniques and show you how to do them correctly.” From with Mackle Sandler

It is useful to develop two running habits: first, try to avoid running on concrete surfaces(we've had enough of the asphalt). Secondly, alternate the surfaces on which you run, changing the usual asphalt for dirt, sand, grass or stadium surfaces. We have compiled a list various surfaces, available for running in major cities of Russia and studied their pros and cons.

Asphalt

This is perhaps the most common surface for jogging in large cities. In civilized parks, where it is convenient to run, the paths are paved, as are the embankments, where there are no cars, curbs or walkways. Asphalt will most likely be preferred for training, and absolutely all major city running competitions are held on asphalt roads.

Pros: Firstly, asphalt is the most easily accessible running surface. Secondly, it has medium hardness: not as hard and traumatic as concrete, but not as soft as a dirt path. True, the density of asphalt depends on the time of year: in winter it hardens from frost and becomes harder.

Cons: after all, asphalt is a rather hard surface for regular training. A runner who runs on asphalt needs shoes that absorb the impact forces that occur when the foot makes contact with the road surface. Constant training on asphalt can harm the musculoskeletal system.

Concrete

Concrete pavement is much harder than asphalt; running on it is not recommended at all. If there are no alternatives (which, however, is difficult to imagine), this should be done in sneakers with the most advanced cushioning. IN THE USSR concrete roads- those same “concrete blocks” - were built so that on them hard surface the plane could land on occasion. Now concrete covering can be found on beach embankments; sometimes tiles are also cast from concrete, which can be used to lay paths in the park. In old villages and gardening communities near Moscow, you can often find roads lined with giant concrete slabs. Watch your step!

Pros: Concrete roads are usually very smooth. Perhaps this is where their advantages for runners end.

Cons: rigidity, rigidity and more rigidity.

“The catch with asphalt and cement is that they are hard. But their smoothness is truly magnificent. These surfaces are very flat: your stride at the very beginning of your run will be no different from that ten thousand steps later. Because all parts of the path are similar, you land the same on each one, and as a result, your feet are overworked.” From with Mackle Sandler

Priming

This surface is considered ideal for running: not hard, but not too soft, the soil has good shock absorption and reduces the load on the musculoskeletal system. In dry weather, this coating also has excellent grip. If you run not in a civilized park, but along forest paths, you can organize your own personal trail races.

Pros: everything is clear here - shock absorption, which means running is not harsh and is not harmful to the legs. Additionally, dirt paths are usually found in scenic settings such as parks or forests.

Disadvantages: sometimes these parks and forests are significantly far from home and you have to spend a lot of time to get to the place of jogging. In addition, when you run along dirt roads, you need to constantly watch your step so as not to trip and fall: there may be stones, roots, bumps, puddles and other surprises. However, this same factor can be counted as a plus: if you run along a forest path, you definitely won’t get bored. Another disadvantage: in bad weather, dirt roads become too muddy and slippery.

Sand

We, of course, live far from the ocean or sea, but if you try, you can still find a sandy surface for jogging (for example, on some river beach). On dry sand, in which your feet get stuck, you can train your feet. It is easier to run on dense wet sand - it can be used as an alternative to soil.

Pros: sand is an unstable surface for running, which means it puts additional stress on the muscles of the legs and the whole body. You can usually run on sand in picturesque conditions, along the banks of a river, lake, etc. - let’s also consider this a plus.

Cons: the additional load can lead to ankle injuries - it's quite easy to twist your ankle when running on sand. Run carefully and avoid sandy surfaces if you have recently suffered an injury. Another disadvantage is that sand gets into your sneakers. But it is convenient to run barefoot on the sand, thus strengthening the foot - a plus!

Stadium coverage

This surface made of rubberized crumbs is almost as comfortable for running as the ground - no wonder it is intended for professional training and competitions. Look for stadiums close to home and don’t forget that you need to run at the stadium.

Pros: good shock absorption, optimal rigidity. Great for speed training.

Cons: For less-prepared runners, the stadium surface can leave a confusing experience and even painful sensations in the legs (such as the hamstrings). This is due to the increased grip on the running surface, which is necessary for athletics competitions.

Grass

According to a study published in the Journal of Sport Science, running on grass reduces the load on a runner's feet by 17% compared to running on asphalt or concrete. This makes grass ideal for runners who are recovering from an injury or heavy exercise. True, we are talking about an even grass surface, typical of a golf course or football field - here the grass is grown in a special way and optimally trimmed. Finding such a place to run in Moscow or other large cities can be difficult.

Pros: one of the most comfortable coverings for our feet. The minimum load level is suitable for recovery training.

Cons: hard to find for residents major cities. In addition, you can twist your leg in an inconspicuous hole under the grass.

There is no perfect running surface - there is a reasonable combination of different surfaces. True, in order for this combination to be as diverse as possible, you need to live on an embankment with a sandy beach a stone's throw from the park and stadium, and also have access to the golf course. We invite you to tell us about your training - where do you most often go for runs?