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Speed ​​race: how to master the sport for a beginner, especially training

Speed ​​race: how to master the sport for a beginner, especially training

A sedentary lifestyle has become a problem for many people. Running from home to work and returning, most are used to using personal or public transportation, trying to save an hour or two, in time to spend with their family or engage in some other business.

Particularly acute is the lack of movement of office workers. Sitting for days on the computer, people with dismay notice decomposition, rapid fatigue, apathy, and deterioration of general well-being.

The problem of excess weight is also becoming increasingly known.

And this is surprising: the less physical activity is present in a person’s life, the more tired he becomes, the more he needs to rest, the more often he becomes depressed. And the output, on the other hand, is, and quite simply!

Nature has created a human body with the expectation of a constant movement, it is in this that the secret of joy and vitality is hidden.

You can get energy from sports, and one of the great options is running.

Characteristics of this sport.

Running is one of the most natural and useful sports. Judge for yourself.

The child starts to run at a time, once he learns to walk. During this action, all muscle groups receive an intense load, the blood is saturated with oxygen, the heart muscle becomes more durable, the respiratory system is strengthened and the brain produces a good dose of endorphin, the hormone of happiness.

That is why after a workout the mood and tone rise. However, keep in mind that running is different.

The most benign for the cardiovascular system is jogging. It does not provide sudden loads and provides a long and moderate heart rate.

The race of speed, on the contrary, requires a maximum effort in the short distance of all the systems of the body, because the race is realized during a time, and each new training is directed to improve the yield of the speed. This sport is not suitable for everyone.

Beginners need a complete preparation for such loads. Jogging, by the way, is perfect for this!

Speed ​​race: how to master the sport for a beginner, especially training

Sprint technique

What is the difference between the sprint technique and its other variety? We will understand it.

Thus, the race itself can be divided into four phases.

At this time, the athlete takes the initial position, advancing a forward leg (strong), bends the body and shoulders to the level of the pelvis and prepares to make a shake that follows after the whistle. As soon as you push the pads, the upper part of the body enters the work: the arms bent at the elbows move with the legs in the same rhythm.

During the first 6 seconds of the movement, the athlete’s maximum speed is produced. During this time, he manages to overcome a distance of about 30 meters in length.

Starting off, the runner accelerates, increasing the step length. Once the speed is developed, the athlete must perform the main task: to cross the finish line first. It has been established that in the eighth second of the race, the speed begins to decrease constantly among fans and professionals.

The conclusion is not to lose all the strength just before the end of the competition.

Crossing the treasure line, some athletes make a jolt, trying to cover the rest of the distance with a jump. This trick rarely works.

A forced stop to prepare for this jump, as a rule, simply eats those precious fractions of a second that could ensure victory in a competition.

Experienced athletes are trying to pass the last segment at the highest speed, slightly advancing one shoulder or chest.

To master all the subtleties of a sport like the sprint, you must be patient and make a great effort, as well as verify the absence of contraindications, visit a doctor and pass a medical examination.

A race of sprinters without a preliminary warm-up will not bring the desired results, and can do a lot of damage to a beginner. The muscles need warm-up to give everything to the maximum. Warming includes stretching exercises, for example, bending in different directions and forward, when the palms of the hands touch the ground in front of the toe of each leg alternately.

The squats, the turns of the body will also help to prepare the body for an intense load. A small trot will adjust the respiratory system and the work of the heart for a fast race.

Speed ​​race: how to master the sport for a beginner, especially training

During maximum loads, the body always experiences a certain stress, so it also needs a smooth completion of training, as well as a warm-up. After overcoming the distance, you should not relax immediately, you can interrupt the work of the heart. It is better to run slowly, then go for a walk.

It is necessary to move until the pulse returns to normal, and the breathing does not reach normal.


Running at speed is not the most traumatic sport. However, the risk of twisting the leg, pulling a muscle or tendon is great. Injuries sustained during falls can be very serious, from severe contusions to fractures.

The most important element of the sports clothing of runners is the right footwear. Sneakers must have the following characteristics:

  • The cord, which guarantees a perfect fit of the shoe to the velcro foot is not the most reliable option
  • Heel must be firmly fixed
  • The shock absorbing sole provides softness away from the ground and prevents contusions on the feet.

The shoes must strictly comply with the size of the athlete’s feet and be in good condition, because we are talking not only about the brilliant results of the race, but also about health safety.

Injuries can be caused by a collision between runners competing with each other, so each athlete must work on the coordination of movements and adhere strictly to their route, not leave the track.

Clothing for competitions is usually selected in advance. As a general rule, it adapts to the body without obstructing free movement.

For individual training, if carried out outdoors, dress according to the weather. The material must be moisture absorbent and quick drying.

In cold weather, you should wear two layers of clothing: sports underwear and a suit that protects the body from wind and hypothermia.

During training, the body actively consumes moisture reserves, which means that they must be replenished. It will not make any drink, except pure non-carbonated water, which needs to be drunk in small portions.

Eating directly before loading is not only unhealthy, but even harmful. Running on a full stomach can cause very unpleasant feelings and cause health problems.

It is also not recommended to eat immediately after class.

Speed ​​race: how to master the sport for a beginner, especially training

Sport Nutrition

Each professional athlete has his own diet, designed specifically for him. If we talk about sports nutrition in principle, it means, above all, healthy foods. Excluded from the menu:

By eating natural products and giving preference to fresh vegetables, fruits, cereals and other healthy foods, anyone can not only achieve success in sports, but can also put your body in perfect condition.

To obtain the maximum benefit for the health of the body and the spirit, the main condition is to run with pleasure! Then the victories will be around the corner.

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