sport and health

Running: universal sport and complex athletic discipline

Thanks to the ease of execution and the very low costs, the race (or running) stands out among all the other sports for the very high number of practitioners.

It is often recommended as an anti-obesity therapy and in the fight against metabolic diseases; obviously, the only discriminating factor that can compromise the start-up to the race consists of any joint, ligament or tendon pathologies of the lower limbs, of the hip on the femur and of the rachis (vertebral column), or of plantar pathologies.

But is the practice of running really as simple as it may seem?

Well, running is NOT "knowing how to run"! Moreover, it is not said that those who run so much run GOOD!

In the approach to this discipline of athletics it is essential to keep in mind that, as in all sports, it is necessary to develop the technique and physical abilities equally. The rider must therefore achieve the correct and economical pace, but also strength, speed and general organic resistance .

The most important technical aspects of the race concern:

  • The support of the foot that must take place on the AVAMPIEDE, not on the tip and not even on the heel
  • The correct and relaxed position of the torso and head
  • The swing of the upper limbs, naturally flexed but relaxed

As for the general resistance, the SLOW STROKE is fundamental and occupies a large percentage of the overall training volume, both as a specific training and as a means of heating and de-fatigue.

In the growth of the training load, the easiest progression to implement concerns RHYTHMOSIS; they can be more or less long and intense but never interrupted and always interspersed with slow running. They make it possible to bring considerable stimuli to the energy metabolism, maintaining a level of attention and considerable amusement.

More demanding for programming, organization and management, are the REPEATED TESTS; they have the precise function of developing aerobic power by shifting the intensity level just below or above the anaerobic threshold. They can be used to increase endurance with distances of 1, 000-2, 000 m and breaks of 3-5 'for a total of 4 km; or they can orient themselves in the development of aerobic power over distances of 300-800 m with breaks of 3-6 'for a total of 2 km. In both it is essential to keep the heart rate under control.

With regards to muscle strengthening, from the beginning it would be advisable to focus on natural loads; the work must involve equally (except for postural corrections) agonist and antagonist muscles, respecting the principle of gradual increase; in this regard, the circuit method that develops in an EXTENSIVE, INTENSIVE and INTENSIVE-RESISTANT manner is of great help. The intensive circuit provides for the provision of approximately 8-12 exercises (in 8-12 positions) to be performed 10-12 times with a duration of 15-30 "and with 5-10" of recovery between them. Exercises: Skip, ischio-crural, rebounds with even feet, bending of the torso, bending of the arms, jumping of the rope, extension of the torso and race kicked back.

In the intensive circuit the pulse range changes, which must oscillate between 160 and 180 (depending on age), performing the greatest possible number of repetitions and with a recovery between a complete circuit and the other of 2-4 ' .

With regard to the intensive-resistant, the methods of execution provide for the performance of exercises concerning the same muscle group repeated until they are almost exhausted; then you will change muscle group etc. etc. The work is based on the number of repetitions performed over a period of at least 20-25 "and given the degree of fatigue it is advisable not to abuse the serial number (maximum 2-3 per muscle group) and applying a recovery of 2-4 'between them.

From what has been reported, it emerges that the practice of running requires much more care and attention than one might expect from a seemingly simple sport; the disadvantages in which one can incur by neglecting one or more of the fundamental aspects concerning learning are manifold: acquisition of incorrect athletic gestures, injuries, stalling performance, etc.

For beginners it is therefore advisable to rely on an athletic sports center where it is possible to exploit the knowledge and experience of qualified instructors and athletic trainers, to learn at least the technical fundamentals and the basics of general training.

Bibliography:

  • The revolution has made the milk - F. Sindici - The press - Wednesday 24 November 2010 - TUTTOSCIENTI pag. 27