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Why is it better to run on the street than on the track? Coach opinion

Every runner faces the question of where it is better to train - on the street or on the track. And of course, the ideal option for yourself can only be found with experience. But we decided to simplify this task and talked with the trainer of the Running community Pavel Kondrashev . He shared his opinion on this matter and talked about a couple of life hacks for those who want to improve their results.

Running on the track vs running on the street

I choose the street because there are not many distorted running technique - no flight phase. That is, when we run on the street, we push through the work of the foot. Slightly different muscles are involved on the track. And yet this is indoor running: not only there is no air, but also wind resistance, we do not depend on weather conditions. So then, when we decide to go outside and face the weather, it gets harder. Outdoors, the body hardens, runners get sick less.

Why is it better to run on the street than on the track? Coach opinion

Photo: Valeria Barinova, Championship

Who should choose the track?

The track is better for those who are just starting to run, because it is less traumatic than running on the street. When we run on its surface, the cadence becomes larger. The larger it is, the safer it is to run.

Cadence is the frequency with which your feet touch the ground as you run.

Also ideal for people who cannot run outdoors. Let's say, as now: we had a period of self-isolation, many runners could not work out at home, they only did general physical training. Those who had a track now find it much easier to recover, to get in shape.

Why is it better to run on the street than on the track? Coach opinion

Photo: Valeria Barinova, Championship

Another plus of the tracks - you can calmly, slowly, change the tempo. Beginners, as a rule, come without a watch if they are not working with a coach. They do not understand at what pace to run - they start immediately quickly, because of this they get tired and overstrain their hearts. And on the track, you can set a calm pace, see the pulse.

What is the least traumatic transition from a treadmill to a street surface?

Everything should be done smoothly and gradually, not in a hurry. And if we go off the track, it's best to avoid the asphalt at first. For example, you can train in the Luzhniki Stadium: there is a rubberized track 2.8 km long. You can run on rough terrain, on the grass. This will give less shock to the knees. But, if you are preparing for road running, of course, in your workouts you need to run on asphalt so that your legs get used to this surface.

For beginners, I recommend running on a polyurethane or tartan track, or on rough terrain. and also on the grass - take off your sneakers and run somewhere on a good clean lawn just in socks or barefoot. This is how the natural running technique is trained. The body will not allow you to run either on the entire foot or on the heel, only on the frontparts of the foot.

Why is it better to run on the street than on the track? Coach opinion

Photo: Valeria Barinova, Championship

Do I need to choose different sneakers for different surfaces?

Sneakers should be chosen according to individual characteristics. The right footwear cushions and helps align your running technique. For them, I advise you to buy sports insoles that are sharpened for each foot. They will align not only the technique, but the overall position of the foot. This is true even just for walking around the city.

In a sports shoe store, consultants will help you choose the right model for you, depending on your pronation. But do not think that on the street you need softer ones, on the harder track, no. The main thing is individual characteristics.

Why is it better to run on the street than on the track? Coach opinion

Photo: Valeria Barinova, Championship

Is the preparation different to jogging on a treadmill from getting ready to exercising outdoors?

Yes, but only in gear. In the warm season, we put on sneakers, shorts, a T-shirt outside, just like on the track. But in cold weather, you need to dress in layers: thermal underwear, a light blouse and windbreaker, warm pants. In winter, we run in long socks to avoid chilling the Achilles tendon. On the treadmill, we choose equipment so that it is comfortable and so that you do not overheat.

But the warm-up is no different. We can do light joint warm-up and stretching before running. You must end the workout with a static stretching: light, calm.

Why is it better to run on the street than on the track? Coach opinion

Photo: Valeria Barinova, Championship

What exercises can you do to improve your technique?

If we run on a treadmill, the foot practically does not work, we need to devote more time to certain exercises - lifts on the foot, exercises on a step platform, jumping on skipping rope. But do not forget about general physical fitness: you need to regularly do exercises to strengthen your back and abs.

When we exercise on the street, we include special running exercises in the warm-up:

Balls

Why is it better to run on the street than on the track? Coach opinion

Photo: Valeria Barinov, Championship

Jump to the front feet and push up at the expense of the same stop. Moving forward.

Running with a high hip lift

Why is it better to run on the street than on the track? Coach opinion

Photo: Valeria Barinov, Championship

The hip rises about 80-85 degrees. Between the thigh and the lower leg - 90. And between the lower leg and foot is also 90 degrees. It is important that the body is tilted forward. The arms work as when running: they are fixed in the elbow joint and move only in the shoulder. The elbow is pulled back in order to stretch the intercostal muscles. It also gives a bit of intensity. The foot is placed almost in front of the chest, that is, the body should be directed forward at all times.We land on the forefoot.

Raise the foot

Why is it better to run on the street than on the track? Coach opinion

Photo: Valeria Barinova, Championship

One of the simplest exercises that strengthens not only the feet, but also the shins and ankles. It should be repeated 20 times in three sets. The advantage of this exercise is that you can do it anywhere, but most conveniently on the stairs.

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