Tips for running 100m dash: Perfect 100 meters — How to run the Olympics’ fastest event the right way

Perfect 100 meters — How to run the Olympics’ fastest event the right way

‘Listen for the gun’

Apart from the men wondering how they might beat Bolt, there is one thing sprinters say they are focused on after they position themselves in the starting blocks.

“Listen for the gun,” says English Gardner, America’s top female sprinter. “Nothing else matters but that. You can’t do anything else until the gun goes off. The worst thing you can do is false start. It’s one and done in our sport. I just try to listen for the gun and react.”

The rules used to be that you could false start once and be given a second chance. That was changed in 2003. You can even be disqualified if you start too soon after the gun fires. Research has shown that a person cannot hear the gun and react in under a tenth of a second. Therefore, if you start sooner than a tenth of a second after the gun, it will be considered a false start.

And you’re done.

“A lot of races are won and lost because a sprinter does not react properly to the gun,” says two-time Olympic 100 medalist Ato Boldon of Trinidad and Tobago. “You don’t want to anticipate the gun; you want to react to it. There’s a difference. If you anticipate it and you’re wrong, you’re going to be out.”

“You don’t want to anticipate the gun; you want to react to it. There’s a difference. If you anticipate it and you’re wrong, you’re going to be out.”

In addition to listening for that starter’s pistol, Warren Doscher writes in “The Art of Sprinting,” sprinters must make sure their feet are properly set and that the balls of their feet, ankles, knees and hip joints are in alignment. Their head should be down. They should take a deep breath and hold it.

And then, they must react to the gun.

How to run the 100m

A lot of track and field athletes have a pretty good understanding of how to run the 100m faster than their competition, and they do so with tremendous power and blazing speed.   A 100m sprinter is a powerful, strong, and explosive athlete.  When they prepare for the 100m, they imagine themselves exploding out of the blocks and driving to the finish line well ahead of their competition.  Raw power, lightning speed, flawless sprinting mechanics, and a new school record to show for it.

This sounds like potential for greatness.  However, if you are not prepared, you might have to settle for good, or even pretty good.  But who wants to settle for good?  You want to be great!  If you want to be a dangerous sprinting machine, you have to hard work and have a realistic understanding of how to run the 100m faster than your competition.

100m/200m training program (learn more)

Understanding the 100m

The 100m dash is known as one of the easiest sprint events, but this is only because it is one of the shortest events in outdoor track.  This also means a lot of athletes will want to try it, which makes it popular, and when it is popular you have to work harder in order to be successful.

 Not to mention, there are many technical considerations involved in running the 100m faster, which leaves little to no room for error.

In order to be successful, a 100m athlete needs to setup the starting blocks properly to ensure they will put their body in the right position for acceleration.  The 100m athlete also needs to know how to properly accelerate out of the blocks, how to achieve their maximum velocity (top speed), and how to maintain as much of their maximum velocity as possible.  To make the 100m easier to understand, let’s break it down.


How to run the 100m


How to run the 100m (explained)

Setting up the starting blocks (basics)

When a 100m athlete sets up the starting blocks, they should put the front pedal 2 to 2 ¼ foot lengths behind the starting line and the back pedal should be 3 to 3 ¼ foot lengths behind the starting line.  The angle of the block pedals should be around 45 degrees.

When the starting official says “on your marks”, the 100m athlete will put their strong leg (leg you would jump off of) in the front block and your quick leg (great for kicking with) in the rear block.  The 100m athlete will then place their hands just behind the starting line and as wide as their shoulders, if not slightly wider.  The fingers and thumb should be spaced apart to create an arch or bridge which will allow for greater stability and push-off.

When the starting official says “set”, the 100m athlete will firmly press into their hands and feet while raising their hips higher than their shoulders while keeping the head in a neutral position (aligned with the spine).  Now the 100m athlete waits for the sound of the gun.

Visit Starting Block Setup for more detailed information about how to set up the starting blocks.


Properly accelerating out of the starting blocks

When the 100m athlete takes off out of the starting blocks, they will push off of both block pedals and powerfully drive their arms in opposite directions in a large range of motion with one arm driving forward and the other driving backward.     All of this happens at the same time as the hips extend powerfully and brings the body into a 45 degree angle (from the ground, not the hips).  When done correctly, you should be able to see a straight line from the front block foot through the body all the way to the athletes head when their quick leg has driven the knee completely in front of the body.

During acceleration out of the blocks, the 100m athlete will drive out in a 45 degree angle while performing an explosive version of “pushing” into the track with each step.  The goal is not to be as quick and light with our feet, but rather explosive, powerful, and pushing into the track.  The 100m athlete will also feel themselves “push” their body angle up to a horizontal position by the time they reach somewhere between 30-60m.  The athlete should not stand up or bring the shoulders up.  Instead, they should be patient and gradually “push” their body angle up through powerful and aggressive steps driven into the track.


Achieving maximum velocity

In the 100m, top speed is also known as maximum velocity.   This refers to is the highest possible sprint speed an athlete can achieve, but only for a short period of time before mechanical deceleration and fatigue slow them down.  In order to maximize the potential of your top-end race velocity, you’ll need to have a well-executed acceleration out of the starting blocks.  If your acceleration phase is too short, you will reach a false maximum velocity early in the race, and when this happens, it will cause unnecessary deceleration early in the 100m dash.


Maintaining maximum and sub-maximum velocity

Once the 100m athlete has reached maximum velocity, they will continue at their maximum velocity for 10-30m before their neuromuscular coordination breaks down.  Once this happens the 100m athlete will slowly decelerate and need to maintain as much good sprinting technique as possible to maintain their near maximum velocity to the finish line.  Because by now the athlete will be experiencing coordination erosion and they will slowly decelerate.

It happens to everyone, it doesn’t matter who you are.  American sprinters Tyson Gay and Justin Gatlin decelerate in the 100m, and even the world record holder Usain Bolt slowly decelerated in the last 20m of his 100m world record of 9.58.

When sprinting at sub-maximum velocity near the end of the 100m, the goal is to decelerate at a slower rate than your competition. Let’s say you are racing the 100m dash and are slowly decelerating in the last 30m by three tenths of a second per 10m, and your competition is slowing down by five hundredths of a second per 10m, the stopwatch will show that you are 0.85 behind at the finish line.  This is because you were slowing down at a faster rate.  Wow, that’s almost a whole second behind!


Finish line

As the 100m athlete approaches the finish line they will lean with their shoulders/chest a few feet before the finish line and continue with this effort all the way through the finish line.


Putting the phases of the 100m together

Now that you have an idea of how to run the 100m faster, you will need to learn how to perfect it.   When you run the 100m, each phase has a different range that can be achieved as you gain more experience and as your skill, strength, power, and coordination improve.

Learning how to perfect your 100m race is going to take time and will not happen overnight.  In fact, learning how to run the perfect 100m could take an entire season if not multiple seasons .  Don’t be discouraged if you don’t figure it out your first time.  It takes practice and patience to really get a feel for the “perfect” 100m.


100m/200m training program (learn more)

How to Run a Faster 100M | Live Healthy

The 100-meter dash is usually the shortest sprinting event in track and field. The difference between winning and losing this brief run can be a matter of only seconds or milliseconds. Because of this, each runner must work to reduce his time in the event as much as possible. Making improvements in reaction time, technique, strength and cardio can shave off those precious seconds or milliseconds needed to fly by the competition and earn the gold medal.

Reaction Time

Train your reaction time by practicing your sprinting starts; this will enable you to react faster when the starter gun is fired or horn is blown at the beginning of the race. Perform these drills at each practice during track season, or five times a week.

Start out with one foot positioned on each starting block. Balance your body by extending your arms down to the ground, slightly more than shoulder-width apart, with your elbows straight and body relaxed. Align your head and neck with your body and look ahead down the track. Prepare to push off the starting blocks with your front foot and bring your back foot forward to take the first step once the gun is fired.

Ask a friend or coach to work with you so she can fire the gun or blow the horn to simulate the start of the race. Practice short 10-meter sprints coming off the blocks to the sound of the gun or horn; this will help you get used to reacting to the loud noise and help you get your footing down as you come off the blocks. Adjust which foot you place on the front and back block according to which position is most comfortable and allows for the most explosive start.


Practice running the 100-meter sprint while focusing on the correct form to train your body to run properly in the race. Perform these drills at a high intensity each practice, or five times a week, to increase speed through proper form.

Lean slightly forward at the beginning of the race, when you first come off the blocks, to drive the sprint. Transition to an upright position and keep your head in line with your neck and body. Keep your jaw, neck and shoulders relaxed.

Pump your arms in a back-and-forth action; do not allow them to go side to side or cross in front of your body. Keep your elbows at 90 degrees, your arms and hands relaxed, your fingers loose and your wrists positioned so your thumbs are facing up.

Run lightly on the balls of your feet with your toes pointed forward. Drive your self forward with your legs by running with high knees. Fully extend your rear leg to push off the track with each stride.


Perform strength-training exercises three to five times a week to build your leg muscles and increase speed.

Perform body-weight exercises such as traditional squats, single-leg squats and lunges to increase strength in your glutes, quadriceps and hamstrings. Perform calf raises to develop your calf muscles; these exercises will increase strength in your legs and help you run faster.

Perform plyometric leg exercises such as jump squats, high knees, squat jacks, burpees, lateral jumps and jumping lunges. Perform these exercises to strengthen your legs, improve your agility and increase your running speed.

Hold a dumbbell in each hand while performing squatting exercises to increase the intensity of the workout and improve leg strength more quickly. Use ankle weights to increase the intensity of leg-lifting exercises and gain leg strength more quickly.


Perform aerobic exercises during each practice or five times a week to improve endurance throughout your sprint, this will help your body become more efficient and allow you to run faster. Exercise aerobically for at least 30 minutes per session.

Run sprint drills for the distances of 100 meters, 200 meters and 400 meters; conditioning with sprints will help you gain speed as you get used to consistently running short distances.

Run long-distance drills for the distances of 800 meters and 1600 meters; conditioning for longer distances will improve your overall endurance and make the 100-meter event easier to run.



  • Practice your running drills wearing track spikes to get used to the shoes you will need to wear during the event. Work with a friend or coach to help you with your starts and so he can help evaluate your running form.


  • Consult with your physician before you begin any sport or exercise routine to make sure you are fit enough to engage in the recommended exercises. Stretch and warm up properly before beginning any exercise routine to avoid injury.

Writer Bio

Based in the Los Angeles area, Brandi Junious specializes in health-related articles. Her writing reflects her expertise in fitness and education. Junious is the author of children’s book “A World Without Trees” and her work has appeared on Modern Mom, The Nest Woman, Chron Healthy Living and at Junious holds a bachelor’s degree in psychology from the University of Southern California and a master’s degree in Education.

Seven ways to improve your sprinting | Running

Build strength with gym workouts

Sprinting is very high impact – when elite athletes hit maximum speed in a 100m race, their feet will strike the ground with a force equal to more than three times their body weight. Dina Asher-Smith – who clocked the new British record time for 100m last year, and was the first Briton to win triple European Championship gold – is able to harness the necessary strength and power by mixing track training with gym workouts. Her sessions include weights, squats and core work to condition and strengthen muscles.

Focus on your form

A huge part of sprinting is about moving your arms as well as your feet. As four-time Olympic sprint champion Michael Johnson puts it: “Think of your arms as your accelerators. Your arms drive your legs, not the other way round.” That means driving arms back as well as forwards for momentum (trying not to let arms swing out to the sides), while keeping shoulders and arms relaxed. Bring knees up high and try to keep your core controlled with a good upright posture.

Practise plyometric exercises

Plyometrics are explosive and intense exercises, such as jumping and skipping, that aim to boost muscle power. They can be beneficial to improving running economy and form. Running coach Nick Anderson says: “Your legs become quicker at landing and pushing off the ground, making you faster and more efficient.” He recommends jumping lunges, toe taps, high skips, bench jumps and calf drives, but not more than twice a week and never after running – it’s best to start with rested legs and to build up the duration and intensity.

Check your strength symmetry

“Sprinting is all about explosive power; making sure you have symmetry in strength is key,” says physiotherapist Laura Jamieson. A simple way to test this is by comparing the strength and distance of a single hop on your right leg with that of your left leg. Exercises such as single leg deadlifts and lunges can help even them out.

Stay relaxed

It may seem counterintuitive for a explosive, powerful movement such as sprinting, but learning to stay relaxed is key. “The more relaxed you are, the smoother and faster you’ll run,” Usain Bolt once said. “Your muscles get tight when you tense up.” Focus on relaxing your shoulders and not clenching your hands when you run. Johnson had a nifty trick for this: he would rest his thumb gently on his forefinger, which he said gave him the right amount of relaxation and focus.

Give hill sprints a go

Dreaded by sprinters and endurance runners alike, hill sprints do come in useful. “Running uphill simulates the forward lean of the acceleration phase at the start of a race,” explains personal trainer and sprint coach Geoff Walcott. “Running downhill simulates overspeed running, but the gradient shouldn’t be too steep, for safety reasons.”

Work on your coordination and balance

Coordination and balance are fundamental not only to sprinting, but good running form in general. Walcott encourages exercises such as skipping and using speed ladders to get the feet and body moving faster, which will increase agility and speed.

Recommended 100 Meter Sprint Workouts

Some distance runners use sprint techniques at key stages of the race.

The 100m sprint is one of the most important events in track and field. The mens’ winner of the 100m dash at the Olympics is crowned with the unofficial title of the “world’s fastest human” and is celebrated for his accomplishment. Women sprinters are also held in high esteem. This race requires explosive speed, excellent quickness and nearly perfect technique.

Interval Training

In order to build explosive running strength, sprinters do interval training to get faster. Start off by sprinting 400m and then follow that with a 200m sprint. Then do a 100m sprint before closing with a 50m run. All four of those races help sprinters gain endurance, improve technique, build speed and get quicker. Take a two-minute break after completing the four sprints and then repeat the drill.

Parachute Training

One of the best ways for a sprinter to gain speed is to do parachute training. A running parachute provides resistance to the runner and forces him to work harder when running. The running chute is worn like a back pack. Attach the running chute and take off when you hear the coach’s signal. As the chute unfurls, continue to sprint without slowing down and while maintaining as much speed as possible. Then go back to the starting line and do the drill again but when you get to the 50m mark, press the release button on the chute. As the chute drops off, you will get a surge of speed. This is called “overspeed” and it will help you become a more explosive runner.

Ten-Start Drill

In this drill, you will work on your technique in the starting blocks. The sprinter’s ability to get out of the starting blocks and up to top speed quickly is vitally important. In this drill, you will practice your start to help you get out of the blocks quicker. Practice starting and sprinting the first 20m of the race and then go back to the starting blocks until you have done this drill 10 times.

What’s the Fastest 100 Meter Dash a Human Can Run?

More than 130 years ago, at the first Olympic Games in Athens, Boston University law student Thomas Burke took his mark at the 100-meter dash not in a standing position, but a crouch—what was then considered an unusual starting stance.

But far more unusual, by today’s standards, was his gold-medal winning time of 12 seconds flat.

These days, talented middle schoolers post 100-meter times better than Burke’s. In March 2018, 15-year-old Briana Williams, a high school sophomore, set a world age-group record in the event with a time of 11.13 seconds. The record for boys 18-and-under is nearly a second faster still: Set in 2017 by Anthony Schwartz, the 10.15-second time would have won gold at 1980’s Summer Games.

Today, though, on the world stage, Schwartz wouldn’t even podium: In the past 30 years, only three sprinters have medaled at the Olympics with a time slower than 10 seconds. Propelled by more effective training, grippier track surfaces, faster footwear, and, yes, pharmaceuticals, competitors at every level of track and field’s premier event have steadily chipped away at the world’s best 100-meter times. Jamaican sprinter Usain Bolt holds the current world record: a sprightly 9.58 seconds.

The surprisingly persistent record progression is enough to make anyone ask: When will the fastest people on Earth cease to become any faster? And when they do, what will the fastest time ultimately be?

Depending on how you look at it, the answer to the first question could be “very soon,” or “not soon at all. ” As recently as 2008, the popular perception among people who think about such things was that elite 100-meter runners were approaching the limits of possibility. Then came Bolt, who burst onto the scene at the Beijing Olympics with a record-wrecking time of 9.69 seconds—an anomalous performance, mathematicians thought, that statistical models placed two decades ahead of its time. But the following year, when Bolt broke his record by nine-hundredths of a second, he also broke, categorically, those old models. Today, revised probabilistic estimates project that his record could stand for upwards of two centuries. But who knows how that projection will measure up against reality. As applied mathematician David Sumpter has observed, Bolt singlehandedly demolished our ability to make reliable predictions about the 100-meter dash.

Which is one reason biomechanists approach the matter somewhat differently than mathematicians. They address the second question by investigating not when Bolt’s record might fall, but by how much, based on the bodies of today’s fastest sprinters.

“Once they get rolling, the force they apply becomes a motion-based mechanism, where they use their limbs to throw a punch at the ground,” says biomechanist Peter Weyand. As director of the Locomotor Performance Laboratory at Southern Methodist University in Dallas, Weyand invites many of the fastest sprinters on Earth to run in short bursts in front of high-speed, motion-tracking cameras on a bespoke, force-sensing treadmill that makes the thing you trot on at your gym look like a glorified hamster wheel.

Based on his observations, Weyand says the two biggest factors limiting the performance of elite sprinters are how much force they can apply to the ground, and how fast. At current top speeds of around 27 miles per hour, he says elite male sprinters like Usain Bolt put down roughly five times their body weight, in between .085 and 0.09 seconds.

Just for fun, I ask Weyand what kind of numbers a sprinter would need to complete the 100 meter dash in 9 seconds, on the nose. “To get to what would be required for nine flat, they would have to approach forces roughly six times their body weight, and a ground contact time of just over seven hundredths of a second,” he says. At those figures, a sprinter could, in theory, reach a maximum speed of 13.5 meters per second—a hair over 30 miles per hour. But according to Weyand, no sprinter on Earth comes anywhere close to those numbers.

Safety Tips: Running (for Teens)

Whether it’s as part of a high school track program or cross-country team or a way to get in shape, running is a wonderful sport. It’s great exercise, almost anyone can do it, and all you really need to get started is a good pair of sneakers.

These tips can help you run safely.

Safe Running Gear


It’s best to get fitted for running shoes by a trained professional. They can help runners get shoes that:

  • fit well
  • have good support with a thick, shock absorbing-sole

Minimalist shoes are becoming popular, but there’s no evidence that they’re better than regular running shoes.


Running socks come in a variety of materials, thicknesses, and sizes. Avoid socks made from 100% cotton. When cotton gets wet, it stays wet, leading to blisters in the summer and cold feet in the winter. Instead, buy socks made from wool or synthetic materials such as polyester and acrylic.

Safe Training and Running

To prevent injuries while training or running:

  • Get a sports physical before starting running.
  • Train sensibly, by increasing distances and speed slowly.
  • Warm up and stretch before running. Dynamic stretching is the best kind of stretching before a run or workout.
  • Stop running if you get hurt or feel pain. Get checked by an athletic trainer, coach, doctor, or nurse before going back to running.

Safety While Running Outdoors

It’s important to stay alert while running outdoors. Don’t wear headphones or earbuds or anything else that might make you less aware of your surroundings. Staying safe while running involves the same common sense used to stay safe anywhere else, like avoiding parked cars and dark areas, and taking note of who is behind you and ahead of you.

Runners should carry a few essentials, such as:

  • a form of identification
  • a cellphone
  • a whistle to blow to attract attention if you’re hurt or in a situation where you don’t feel safe

Other safety tips:

  • Run during daylight hours, if possible. For nighttime running, avoid dimly lit areas and wear bright and/or reflective clothes.
  • Stay on the sidewalk or shoulder of a road, if possible.
  • Run facing oncoming cars.
  • Always yield to vehicles at intersections. Don’t assume that cars will stop for you.
  • Obey all traffic rules and signals.
  • Only run through neighborhoods and parks and on trails known to be safe. It’s always best to run with a friend, if possible.
  • Dress for the weather. In cold weather, wear layers of sweat-wicking fabric, a hat, and gloves. On hot days, bring extra water and wear light-colored clothing and a hat. Stop running if you feel faint or sick in any way.
90,000 how to learn to cover the distance correctly and quickly?

Technique for running 100 meters: how to learn to cover the distance correctly and quickly?

Short-distance running is a kind of sport for athletes. The standards for this run are passed back in school years, so it is important to learn how to walk this distance with dignity.

Sprint is a kind of athletics. Passing the standard requires an athlete to concentrate, endurance, and maximize his strength.You cannot learn to run 100 meters without constant training.

Technique for running 100 meters

Usually, the runner starts the race from the low start position. Its position resembles a compressed spring, which at any moment is ready to straighten and start moving.

At the command “march”, you need to push off the ground with your hands, straighten your front leg and move forward, trying to develop maximum speed. It will be easier for an athlete to do this if he develops synchronization of movements during training.

Attention! You need to accelerate in the first 15-30 meters of the distance. The body of the person should be slightly tilted downward, and the arms should work vigorously. After acceleration, the body should be straightened to the end of the distance.

How to learn to run faster?

In order to run faster, there are several secrets and rules:

  1. Do not ignore the technique, engage in its development.
  2. Observe the length of the step, do not raise the knees high, do not lift the foot too high off the ground.This is wasting valuable time.
  3. Engage in interval training. They help the athlete gain speed and endurance.
  4. Run small, short sprints at a comfortable pace.
  5. Run on a treadmill. It is believed that it is easier to move on it, you can always change the speed. Trainers advise first to show good results on the treadmill, and only then go outside.
  6. Don’t forget about stretching.It reduces the risk of injury during exercise.
  7. Change your pace regularly during exercise. Go from fast running to light jogging and vice versa. The advantage of this approach is that the runner gets tired less.
  8. Jump rope. This speeds up the work of the arms and legs.
  9. Choose the lightest and most minimalist shoe possible.
  10. Engage in the development of the muscles of the torso (1-2 strength training per week is enough).
  11. Learn to breathe through your mouth and nose at the same time, inhale and exhale at a fast pace.
  12. Limit sugar levels, as high sugar intake negatively affects speed. Better to replace sweets with natural whole grains.
  13. Train at least once a week by running uphill.
  14. Analyze your weight. If necessary, lose extra pounds (we are talking about fat, but not about muscles).
  15. Exercise on a stationary bike (in summer you can go for walks down the street on a bike).
  16. Look forward while running.
  17. Develop the foot, try to make the toes more plastic.
  18. Stand in the “plank” several times a week. For some, yoga helps.
  19. During the race, take off excess, multi-layered clothing, take gadgets and other things out of your pockets.
  20. Do not forget to have a good rest before the decisive day. This will increase your speed and responsiveness.

    Run Preparation

    On the eve of the race, the following rules must not be forgotten:

    1. Do not drink alcoholic beverages.It worsens sleep and makes you feel fatigued.
    2. Avoid sleeping too much to avoid headaches.
    3. Good breakfast before the race. Oatmeal with fruit or an omelette with vegetables will do. You can drink your food with cranberry juice or orange juice.
    4. Do not forget to warm up before the race.

      You can increase your speed when running 100 m, but for this you need to train regularly, perform special exercises, follow the recommendations and restrictions.


      Please note that all information posted on the website Prowellness is provided for informational purposes only and is not a personal program, direct recommendation for action or medical advice. Do not use these materials for diagnosis, treatment, or any medical manipulation. Consult a physician before using any technique or using any product.This site is not a specialized medical portal and does not replace the professional advice of a specialist. The owner of the Site does not bear any responsibility to any party that has suffered indirect or direct damage as a result of improper use of materials posted on this resource.

      90,000 10 Tips to Run Faster

      One of the most popular formats for aspiring runners is the 5K run. This distance is often part of your regular fitness routine.As soon as 5 km succumb to you, reduce the run time, minute by minute, second by second … This process is quite exciting!

      To help you tame your 5KM, here are some tips to help you reduce your time to 30 or even 25 minutes. Or just keep the result under control.

      1. Do 2 and 10 km races

      Contrary to what you might think, improving your 5 km does not mean constantly running 5 km.Changing distances increases cardiac capacity and makes the heart work better. Mix 5km runs with longer (7.5 / 10km) and shorter (2/3km) runs to improve endurance and speed.

      Short and long runs can help improve endurance

      © Phil Gale / Red Bull Content Pool

      2. Add HIIT

      If you want to improve your 5K run time, you don’t have to constantly wind them on the treadmill …Make friends with high-intensity interval training (HIIT). In layman’s terms, they are vigorous exercise (such as sprinting in place or cycling as fast as possible) with short rest breaks. Although they take less time (just a few minutes a week), research suggests they provide more cardiovascular endurance training benefits than long, continuous workouts.

      Rope is one of the best tools for high intensity training

      © Ryan Taylor / Red Bull Content Pool

      3. Better slower, but always

      Paradox: to run faster, you need to learn to run slowly but regularly. Slow runs are a surprisingly effective way to rebuild your fitness. While the temptation to give them up is great, they are important for your recovery and your stamina, as well as balancing more intense workouts.

      4. Think about your heart rate

      To be able to run for a long time, try to track your heart rate. Instead of concentrating at the same pace, do small accelerations. Many fitness gurus believe that this will have a positive effect on the temporary result. Add 5-minute acceleration intervals to your standard workout and increase them over time to 10 minutes.

      Interval training is great for heart rate

      © Ryan Taylor / Red Bull Content Pool

      5.Conquer the mountains

      Climbing peaks is a great skill in itself. Instead of thinking about where to get energy for this, imagine that you are squatting or lifting weights – this is how the muscles feel when you go upstairs. Diversify your usual 5-kilometer route with hills, and climbing up the stairs to your home will seem like a pleasant walk.

      Climbing uphill can improve leg endurance

      © Damien Rosso / Red Bull Content Pool

      6.Strong leg muscles = fast running

      The leg muscles are your main tool. It’s no surprise if you want to get them in shape. The main thing is not to forget about the hips and buttocks, which are often ignored (albeit in vain, they are very helpful in hill races). In the gym, work all the leg muscles for maximum results.

      Work your leg muscles in the gym, it really works

      © Greg Coleman / Red Bull Content Pool

      7. Try different surfaces… and repeat

      Concrete, mud, gravel, hilly or flat surfaces – get used to different surfaces that will make you more prepared. Of course, it is not a fact that you want to repeat something of this, but you will know what to expect, where to save your energy and when to give it all.

      8. Caffeine before the race

      The best thing you can give yourself before the race is caffeine. It will help you get tired less, be more resilient and generally become your best friend.It doesn’t have to be coffee, it can be replaced with caffeine gum or Red Bull.

      Your body will be grateful for the extra fluid

      © C Bailey Speed ​​/ Red Bull Content Pool

      9. Exercise in good weather

      you strain your lungs more. Train in milder weather to be confident in your timing and endurance under normal conditions.

      Nothing is better than a run on an early sunny morning

      © Ydwer van der Heide / Red Bull Content Pool

      10. Compete with your friends

      Nothing will make you speed up like healthy competition. Invite your friends to the track on Sunday morning and tell them that the loser pays for breakfast together. Wow, that runner’s wall just miraculously disappeared …

      If you want to add more meaning to your workouts, take part in the Wings for Life World Run on May 9th.Together with other participants from all over the world, you will be able to run for a common good goal – to find a cure for spinal cord injuries. At the same time, with the whole world, using the application, run your maximum distance for those who cannot!

      Working out with friends makes the process more enjoyable

      © Hans Herbig for Wings for Life World Run

      What Running Technique Should Be – Knowledge Library

      Running is an excellent unloading for the nervous system, an affordable medicine for stress and depression.Running helps you become healthier, stronger, leaner, and more enduring. But all this comes if you run correctly, dosing the load.

      How to avoid mistakes while running

      The correct position of the head when moving is straight


      . It is not necessary to throw it back or lower it forward


      : it is fraught with pain in the neck or unnecessary stress on the back and shoulders. Hand movements – special attention. During the movement, the arms in front should not cross the conditional vertical line passing through the center of the body


      .They should be bent at right angles


      , and the elbows should be close to the body


      . The shoulders are straight and relaxed. Fingers are brought together, but not clenched into fists. Posture is even, the upper body remains motionless, does not swing, does not deviate and does not move back


      . If you swing to the opposite shoulder, you get an extra load and waste of energy



      Setting stops

      Running technique differs depending on the position of the feet during landing and pushing off the surface.

      There are such types of running as:

      running from heel to toe;

      running with toe landing;

      running with a midfoot landing.

      Running from heel to toe. The most common and familiar. This same method of placing feet is natural when walking, so beginners usually adopt it for running. The load falls on the knees, hip joint and lumbar spine


      . In order not to hurt the knees, the leg should land not in front of the center of gravity of the body, but clearly below it


      .Toe roll is smooth and soft.

      Problems with joints appear if, at the time of landing, you move your foot beyond the center of gravity – such running is unhealthy. In addition, it slows down the driving speed.

      This running technique reduces the speed of movement due to constant braking when placing the foot on the heel with each step. It is optimal only at the initial stage and with an average running pace of about 6 min / km.

      Running from a toe. The technique of sprinters for whom it is important to develop high speed.Landing on toe


      , rolling and pushing off with the midfoot without touching the surface of the heel


      allows you to save energy and run faster.

      For this technique, endurance and developed calf muscles are important – they have a huge load. Therefore, the toe-to-toe technique is not for beginners.

      Landing on the midfoot. Natural running. The foot falls exactly under the center of gravity of the body


      . Heel roll is light, smooth.The body is relaxed, the knees are slightly bent



      Light low-soled shoes or barefoot jogging will help you feel the effect of this technique. The foot, ligaments and tendons act as a natural shock absorber.

      For running with a landing on the midfoot, developed and flexible feet and the Achilles tendon, strong calf muscles are important.

      Sand Run

      Sand along the pond – a natural surface for effective training. You can vary the load and alternate running on the sand with training on harder surfaces.



      It is convenient to move along the sand in a natural technique, quickly push off from the surface, barely touching. Heavy shoes with shock absorption are not needed, the sand absorbs the load perfectly.

      Running, especially for a beginner, can be difficult – legs sink, feet twist, shortness of breath appears after minutes or even seconds from the start of the run. Gradually, the correct technique will develop itself – and it will become easier to run.

      It is useful to run barefoot – this is the easiest way to master the correct technique and develop the flexibility of the feet. Or choose lightweight sneakers with low soles.

      The surface near the reservoir is usually not flat, but with a slope, and movement in one direction is an uneven load. Better to alternate – to run part of the path in one direction, the rest – in the other.

      Cross Country Running

      On the straight terrain , you can run traditionally – with a heel landing.

      When driving uphill , it is more correct to roll from the front to the heel


      . The body is slightly tilted forward (maximum 15 degrees). The load is primarily on the back of the thigh, calf muscles, feet. The steps are short and frequent. Running uphill is great for building strength and endurance. When descending , it is safer to land on the forefoot


      . This reduces stress on the joints and is less traumatic than landing on the heel.Quads, knees, lower legs are actively working. The body is straight, the arms are relaxed and help maintain balance and coordination of movements.

      It is convenient to descend on the heel if the route is very steep or the ground is loose on the descent.

      Interval running

      Interval run is an acceleration run. Such running is useful for people with good physical condition and strong heart muscle. Beginners do not need to run with acceleration.



      Helps burn fat faster and speeds up metabolism.

      Strengthens muscles and cardiovascular system.

      Trains speed, this is important for preparing for marathons and speed races.

      There are contraindications – heart disease, blood vessels, excess weight, problems with the spine and joints.

      It is recommended to include interval running in your training plan after 6 months of regular runs, not earlier.

      First, a slow run – for warm-up. Short accelerations – 1-3 minutes


      .Acceleration occurs at a high pulse when it is difficult to talk calmly. Be sure to alternate with running at a calm heart rate


      (about 120 beats per minute). If it’s hard to run after acceleration, you can switch to walking. The number and duration of accelerations increases gradually.

      For interval training, it’s worth getting a heart rate monitor.

      Fartlek (Swedish for “ playing with speed ”) is a freestyle variation of interval running. Accelerations are done solely at will and sensations – when and how much you want.No training programs. Fartlek is more fun, good in a team and when driving on hilly terrain. Fartlek is not recommended for novice runners, like regular interval running, and beginners also cannot adequately assess strength and distribute the load.

      Running heart rate

      It is very important to control your heart rate while running.

      The normal heartbeat of a healthy person fluctuates at the level of 60-90 beats per minute.The maximum heart rate (MHR) for each is calculated individually, but this is approximately 220 beats minus age.

      Why is it important to control your heart rate? Measuring your heart rate (HR) helps you determine how much your body is being challenged by a workout in real time.

      Heart rate should be measured:

      before the start of the run,

      during maximum load,

      It takes 1-3 minutes to restore the heart rate after exercise.If the body needs more time, this may be the reason for contacting a cardiologist.

      Running with heart rate control allows you to train for a long time, but without exhausting yourself. You can get stronger and more resilient not through pain.

      Running at too high a heart rate for beginners and especially overweight people is fraught with not only severe muscle pain, but also that it depletes the body and wears out the cardiovascular system.

      There are several ways to determine the MHR:

      You can buy running gadgets (heart rate watches, chest straps) that accurately calculate your maximum heart rate and heart rate zones.Please note that the performance of the wrist-based heart rate monitor decreases when exercising during cold seasons and when it does not fit snugly around the wrist.

      The best and most accurate way is to take a step test with a gas analyzer in a sports lab. It makes sense to do this, because running correctly, based on the MHR, becomes much easier.

      In relation to the MHR, individual heart rate zones are determined. There are five of them.

      Fourth zone

      First heart rate zone

      In the first heart rate zone (50-60% of the MHR), light loads take place, for example, warm-up and cool-down after running.

      Training duration – long.

      Improving general physical fitness.

      The cardiovascular and respiratory system is strengthened.

      Second heart rate zone

      Running in your second heart rate zone (60-70% of your HRM) will help you burn excess fat. There is no strong load on the muscles.

      Training in the second heart rate zone can take a very long time.

      Increases overall stamina

      The body begins to actively break down fatty deposits.

      Third heart rate zone

      The third pulse zone – (70-80% of the MHR). The body burns fat and carbohydrate reserves, increases sweating.

      The duration of the workout can be long if you drink water on time, make up for the lack of carbohydrates, prevent overheating and follow the running technique.

      Develops the heart muscle, general fitness and endurance.

      A physical base is being developed, which allows you to increase further loads and improve performance.

      Fourth heart rate zone

      80-90% of the MHR. The process of breaking down fat almost stops. The body takes energy from carbohydrate stores.

      The duration of the workout depends on the runner’s fitness level, but is much shorter than in the first three heart rate zones.

      Experienced athletes need such a load to increase endurance and prepare the body for higher loads.

      Breathing becomes difficult, it is difficult to talk.

      Fifth heart rate zone

      90-100% of the MHR – work at the limit of possibilities. Maximum load on the heart, blood vessels, respiratory system.

      Peak loads occur during high-speed interval training or short-term sprints. They should be minimal in duration.

      Running in the fifth heart rate zone is also possible in order to determine the real MHR.

      Four out of five workouts are best done in the first three zones.With such a pulse, you can talk freely and without difficulty.

      If breathing becomes confused and it becomes difficult to speak, therefore, the heartbeat has increased, then the pace should be reduced.

      If the heart rate remains low during the usual workout, the load can be increased.

      Your heart rate during training depends on how well you recovered from the previous one, as well as on the quality of sleep, nutrition, the presence of diseases and overheating.

      Running at a high pulse can be afforded by professional athletes , but even for them it takes only 20% of their workouts.

      Warm-up exercises and training


      Cadence is the cadence per minute of running time. The higher it is, the less the load on the cardiovascular system and the higher the speed. High cadence training is effective and less traumatic.

      The ideal (marathon) cadence is 180 steps per minute.

      Cadence Controls simplify music tracks with the appropriate beat (bpm, ie, beats per minute). You can select tracks or analyze the rhythm available in the playlist using special services – for example, or Cadence Decstop Pro.

      Workouts to increase cadence – running in place with a high rise of the hip


      , running with acceleration down a slight descent


      , brisk steps


      (running with the highest possible cadence on a short distance).

      Special running exercises (SBU)

      SBU aimed at improving running technique. They improve coordination of movements, train endurance, strengthen the muscles of the legs and core. SBU helps to better feel the body while running, breathe correctly and hold the torso.

      It is better to start performing SBU under the guidance of a trainer in order to correctly understand the technique of their implementation.

      SBU includes:

      running with a high hip lift;

      running with an overlap of the lower leg back;

      with straight legs extended forward;

      with jumping and bouncing;

      running with a wheel, mincing running;

      twisting of the body while running.

      Preparing to run. Warm up and cool down

      Warm up before running is a must! You need to start running on warmed up muscles, ready for the load.

      Before jogging, you should do several exercises for different muscle groups and joints:

      tilts, turns and rotations of the head;

      rotations of the shoulders and forearms;

      rolls from foot to foot;

      body and pelvis rotations;

      knees and feet rotations;

      swing legs to the sides;

      lunges with each leg;

      After warm-up, the workout should be started by brisk walking or jogging, gradually accelerating the pace.

      The pulse should be monitored. While jogging, it should be easy to talk, utter whole phrases. Shortness of breath and shortness of breath should not be.

      After training , under no circumstances should you brake sharply. You need to slow down gradually. Ten minutes after the main run, you should jog at an easy pace or walk at a brisk pace. And then do a set of stretching exercises for the muscles that were actively involved in running. First of all:

      calf muscles,


      gluteal muscles,

      Breathing during stretching is even and deep.You do not need to overstrain, the task is to relax the muscles. For each position – up to 30 seconds, you can repeat it twice.

      Stretching will help the muscles return from the shortened state to the comfortable extended state and provide a quick recovery from stress, while minimizing the risk of injury.

      One and a half to two hours before a workout, it is useful to eat a carbohydrate meal. After, within 30 minutes – carbohydrate-protein. During your workout, it is important to drink often, but little by little.

      Correct running technique is difficult at first.It is difficult to avoid mistakes – to run smoothly, without heavy impacts with the foot on the surface and sharp “sticking” of the foot during landing. Keeping track of the pulse, controlling the pace – all this requires attention and time. But this is the only way to learn to run, which heals, develops and brings joy.

      Contact your trainer! He will help you avoid mistakes.

      We will learn how to learn how to run 100 meters fast: recommendations

      Running one hundred meters is a sports discipline that belongs to athletics and is quite widespread.It is this distance that is run in all schools and other educational institutions, when passing the TRP standards, the discipline of one hundred meters is also included in Olympic sports.

      If you want to properly learn and run this section easily and easily, then this article will tell you how to learn how to run 100 meters quickly. It is worth noting that a person who is not sufficiently prepared will not run this segment at a sufficient level. In the rest of the article, we will provide you with the best tips and exercises for proper running.

      Distribution of your forces over the full length of the distance

      First of all, you should pay attention to the fact that in order to run this or that distance, you should learn how to properly distribute your forces absolutely over the entire distance. In track and field sports, there are 2 types of distance:

      • The first type is short distances.
      • The second is more than 1000 m, designed for the endurance of the athlete.

      When preparing for all of the above distances, you need to find your own approach.In the event that you have chosen a distance of one hundred meters, then we will tell you how to learn how to run 100 meters quickly. In order to properly distribute your forces, it is imperative to have certain information:

      • The athlete goes through the starting 15 meters due to his excellent start, because a lot depends on the start. In the event that your starting push was weak, then the entire distance will also be weak. In addition, if you start before the shot, you will simply be disqualified.
      • Further distance up to 40 meters, the runner’s body takes a completely vertical position in space. In this run, experts recommend breathing exclusively through the nose. This section of the 100-meter race is the take-off phase.
      • The athlete must overcome the further segment of 60 meters at the highest possible speed, constantly increasing his pace. Very often people slow down when they see the finish line, and this is absolutely impossible to do.

      Experts advise, before starting training, to look at a few records from the competition in order to learn about the correct running process.

      Correctness and expediency of preparation

      Many people quite often ask themselves the question of how to learn to run fast a distance of 100 meters. Anyone who really wants to get this experience should run certain distances every day in order to increase endurance and strength in the legs.

      Before you can quickly run 100 meters, you need to do a number of preparatory actions for your legs and other muscles:

      • Stretching all areas of the muscles.
      • Warms up all muscles to be ready for running.
      • Jumping rope.

      It is also necessary to strengthen the legs. To know how to learn to run 100 meters fast, you need to listen to the advice of athletes. They recommend walking and exercising in the gym twice a week, and going for a run three times to train your legs.

      Three exercises in one day

      At the initial stage of searching for an answer to the question of how to learn how to run 100 meters quickly, you should definitely learn how to do exactly the starting push, because, as we said earlier, a lot depends on the start.To prepare it, you need to squat. Your calf muscles will help you to run fast. And for their development, you must try yourself. In this case, jumping will also help, but not ordinary, but using a bench or a ladder. You must regulate the number of these jumps yourself, because it depends on your preparedness.

      How to learn to run 100 meters fast? Exercise 3 involves completing a 100 meter distance. To develop such strength, you need to run as quickly as possible with certain weights, for example, tie a sled or a car tire.


      How to learn to run 100 meters quickly is a simple question, as well as its solution, the main thing is dedication. In training, it is imperative to completely surrender and work out your technique.

      Use different exercises to target different muscle groups. In addition, you should be aware that your arms must also perform the correct movements.

      How to Prepare and Run Your First Run Safely: Stories and Tips from Runners

      For the first time in our city there was a mass race “Mariupol Ten” at different distances: from one to ten kilometers.For many townspeople, this was a new experience in life. During the day’s race, there were cases of participants losing consciousness. To understand how to overcome the distance with health benefits and, at the same time, reach the finish line, “See Me” asked the athletes about the most pressing issues in preparation for the race.

      Nikolay Latynov, Head of Sales at an IT company
      Running experience: 2 years
      The longest distance: 12 km

      “The Mariupol Ten” is the first race for which I purposefully prepared.In total, it took about a month to prepare, therefore, I am sure that such a scenario will suit even a person who is far from sports: without much expenditure of resources and time. First of all, you need to assess your current level of health and the absence of contraindications to this kind of activity, consult a doctor. I must say right away that I am a non-professional athlete and I will only share my experience and knowledge gained from people I trust.


      For myself, I chose morning workouts, taking into account the air temperature and work schedule.I trained on my own, periodically, consulted with experienced runners, and the Internet has not been canceled. But working with a trainer will help you complete the task correctly, avoiding mistakes and achieving maximum results. For a distance of 5 km, I have been preparing for a month.

      Running without preparation is dangerous for your health, therefore, definitely refuse such an undertaking.

      Before jogging, as well as during, you need to replenish water reserves in the body. Running in the summer without a bottle of water is a mistake that I don’t recommend repeating.Before running, you need to eat complex carbohydrates: cereals in water, skim milk, energy bars. And no fatty writing – running after it is hard and uncomfortable. My option: 30 minutes – 1 hour before jogging – smoothies and dried fruits.

      During the race

      It is imperative to take water, light sportswear, high-quality technological sneakers that will protect your knees and not only from the negative impact of shock loads that occur when running on hard surfaces, a hat if you need to run under the scorching sun.

      The amount of water you drink should be equal to the amount lost while running, i.e. every 15-20 minutes you need to drink about 150-350 ml of liquid, drink 2-3 sips, without waiting for an attack of thirst.

      My running tactics : Maintain an even pace throughout the entire distance. It is comfortable for me to run 1 km in 5-6 minutes, if the strength remains at the end of the race, you can speed up and improve the result. If you feel that it is getting bad: noisy in the temples, dizziness, pain in different areas, uneven heartbeat or other body signals, you need to stop, and it is better to leave the distance.

      After finish

      Do not make an abrupt stop, let the body come to its senses – jog / walk at least 100-200 m. Drinking decalitres of water immediately after crossing the finish line is also optional, drink according to the sensations. It is much more important to replenish the electrolyte balance – drink isotonic or eat something salty.

      Vlada Egorova, copywriter
      Running experience: 4 years
      The longest distance: 6.5 km

      For me, running is most comfortable in the evenings: jogging perfectly relaxes and allows my thoughts to reboot.I run with breaks, “Mariupol Ten” – became the motivation to exit just from the break. That is, I decided to register only in order to motivate myself not to postpone jogging for later. It took about a month to prepare. For myself, I immediately set a goal: to run 5 km and not stop. Therefore, I trained the distance according to my feelings, and not the time.


      I prepared myself, because even at the beginning of my regular runs, I worked out a huge theoretical base on how to run correctly: from breathing to the position of my legs on different surfaces.I think that if you just start running, then it is better that there is a person who will look at you from the side. This is the position of the body, and breathing, and the ability to develop your own rhythm.

      At the beginning of the journey, a coach or someone familiar with races / marathons is needed.

      Two weeks before the race, I consulted with a friend who runs marathons. Clarified how I should organize my workouts. He was shocked when he found out that I run 5 km every day. It is enough to run such distances a couple of times a week, and every day you can run 1-2 km.You need to get more rest, especially the day before the race.

      Before the race I ate nothing, but within half an hour before the distance, I drank 0.5 water. It is imperative to warm up, usually there is a group warm-up at the start, but it is better to rely on yourself. You can run 10 km without preparation, but you can really run 1-2 of them, and go the rest of the route and think why you signed up for this at all.

      During the race

      I do not advise you to drink a lot, because an additional load is immediately felt.It is enough to drink 30-50 ml of water, or it is better to just moisten your lips and mouth. I have quick-drying overalls and a cap. I don’t run long distances, so I don’t prepare very thoroughly for running in the heat.

      My running tactics: during preparation, my path always began with a descent, and then went up. And so it alternated. Since I set myself a goal – distance, not time, I do not run fast.

      After finish

      After the race I drank two milkshakes and after half an hour I was at another training session.True, it was work with weapons. I regained strength in the evening. Over the weekend, along with my jog, I wound 40 km, so I’m still resting. I plan not to run for a week, and then switch to daily runs of 1-2 km.

      Yana Sasina, USAID Program Development Expert
      Running experience: 3 years
      The longest distance: 10 km

      When choosing the time for jogging, I proceed from the factor of the least gas pollution in the air.It is, of course, morning. Plus, it’s much easier to run on an empty stomach. I prepared for the top ten on my own, the main thing is to run regularly, do not rush to increase speed, track the pace using applications on my mobile. Do not sleep well, drink alcohol, eat heavy fatty and protein foods, overwork or run.


      If this is a half marathon / marathon, I would count on a period of three months, taking into account the fact that you run 5-6 kilometers 5 times a week (that is, almost every day), and once every two weeks you run 8-10.But again – everything is individual, depends on the state of health and physical fitness. In general, if you haven’t really run, then it’s better to try – do you like it at all? If not, why not?

      A playlist for all occasions from the journalist Julia Didenko

      Most people do not run correctly than doing themselves more harm than good. Working with a coach gives you more confidence, disciplines, and stops you in front of unbearable loads. Usually, the trainer makes sure that you warm up, gives you additional running exercises.In short, he prepares systemically. If you have never run and swung a half marathon or more, this is definitely your option.

      Half marathon runners and marathon runners, of course, cannot do without a light carbohydrate breakfast. I know people who ate pasta for breakfast before the half marathon. Anyway, no fat. I limited myself to a carbohydrate bar for a couple of hours because I know that even after eating a few hours before running, I can end up with colic in my side.

      During the race

      What to take with you to the race? If it’s a 21+ km marathon, the bars are isotonic gels.Mobile headphone with good music. Well, I’m not even talking about the right shoes and clothes. I ran 10 km, so I didn’t drink water. Drinking is necessary at longer distances. Moreover, not only water, but also isotonic.

      Usually there is a point with fruits at the distances. In a half marathon and a marathon, you should definitely not rely only on your resource. You can take the same bars, but more convenient – an energy gel – you don’t need to chew it.

      The rule of thumb when it’s hot is not to run.

      It is definitely not worth running in the heat, the body heats up even so while running.To understand which temperature is right for you and which is not, you can empirically, through regular training. If it gets sick during a race, you should definitely stop and see a doctor. You shouldn’t joke about it. The reasons can be very different – from dehydration to heart pathologies that you may not be aware of.

      After finish

      To recover, you need to rest properly, but this does not mean completely giving up physical activity – a light warm-up run the next day will be beneficial.

      Mi razni, ale ridni: how the young from all Ukraine did the slidzhuval Mariupol and fought against stereotypes

      The material used photos from the heroes’ archive, as well as from the M · Sport Facebook page.

      90,000 School of Correct Running. Level 1 in St. Petersburg – I Love Running

      “I used to hate running and avoided this activity at school and university (shortness of breath, my heart rate going through the roof and pulling my side after 100 meters of running).

      I first heard about the I Love Running School of Running for Adults from my colleague Igor Borisovich Solovyov, whom I periodically meet at training sessions and nod in gratitude.

      I myself came to this only two years later. One afternoon in January 2020, I came across a #iloverunningspb post about recruiting students for a running school, and decided it was time to prove to myself that I could too (although I had doubts in my heart).

      I play tennis, which helped to increase stamina and gain physical strength. This added confidence that I could handle running as well. And so, having gathered all the determination into a fist, I bought a season ticket to the running school.

      At the first training session I was pleasantly surprised by the atmosphere in the group.Completely strangers to each other, after 15 minutes of acquaintance, behave as if they had dozens of joint starts behind them. I immediately found common topics for conversation, but they all boiled down to one thing – to learn to run.

      Separate declaration of love to coach Alice Matthias.
      A bright, active, infinitely positive, seemingly fragile, but so strong inside and motivating everyone around the girl, from the first minutes inspired the group, saying in a confident voice: “You can do anything! I believe in you, let’s start work and come to your goals together. “

      Since then, Alice always runs alongside and encourages (when it seems that this is the limit of your capabilities) and together, as promised, leads to the goal set by each of the students.

      For me, # running is the best relief. He seems to put thoughts on the shelves, puts in order, in whatever state you come to training, you leave with a wagon of endorphins, inner harmony and crumpets eaten after Saturday training on Elagin (shhh, just don’t tell Alice).

      But the most important thing is new interesting people who share their experience, empathize and support each other. I hope that we have a lot of joint starts and emotions ahead of us ”

      90,000 What kind of running shoes do you need?

      Choosing the right running shoes is the key to a safe and comfortable workout. Especially carefully choosing equipment is worth those who regularly go in for sports and overcome long distances.Which running shoes are best: regular running shoes or specifically designed for running? Doctors, coaches and professional athletes urge not to save on health. With the help of special running shoes, you can reduce the load on the ankle, knees, and spine. The sole of ordinary sneakers is often too firm, inflexible. The specially designed shoe has an anatomical shape and reinforced cushioning to help distribute the athlete’s weight evenly. The landing will be softer and more comfortable, without sharp blows and the risk of twisting your leg.Lacing keeps the ankle in place for support and stability. In addition, these sneakers weigh less, which means it will be easier for you to achieve new results. For the right running shoes, follow our guidelines. They will help you avoid injury and get the most out of your workout. Sneakers must meet many parameters, and to make it easier for you to choose your best training shoe, we analyzed the most important factors that will help you decide on the model:

      – depreciation,
      – stability,
      – repulsion,
      – clutch,
      – the size.

      choose shoes for running

      90,726 Depreciation 90,727

      Cushioning is most important for athletes who exercise a lot. Accordingly, the more you run, the more advanced cushioning system you need. The Kalenji features three cushioning technologies – thickened EVA foam in the heel, CS and K-Ring .


      Stability is the shoe’s ability to keep your foot in the most correct position. If you have problems with pronation or supination, you should pay attention to shoes with special technologies that ensure stability. We have it Arkstab, Bipron and K-Only .


      Good running shoes are also distinguished by the fact that during training, not only you, but also they work.Knock-off is the shoe’s ability to give extra momentum to the foot through the special material of the sole or extra inserts in it. This property will not give you a fatigue-free run, but it will help you be a little more efficient. Kalenji offers the best kick-off with Up’Bar technology. .


      Depending on where you are running, you need grip. For running on a stadium or asphalt, sneakers with or without a regular wear-resistant rubber coating on the outsole are suitable.The park and rugged terrain will require corrugation – about 3 millimeters. For conditions of very rough terrain, it is better to choose shoes with deep grooved soles – 5 mm.


      Do not forget about shoe size as well. It is best to measure your foot ( correctly – from heel to big toe, diagonal ) and compare with the description of the sizes. However, if you think that one size will be right next to you, and the second is a bit large, then the second is worth choosing – the leg tends to increase with loads, which means that having a little free space in the sneaker is only useful.

      Taking care of customers

      In-house development allows us to create quality running shoes suitable for both amateur and professional sports. Most of the models are tested in laboratory and real conditions. Decathlon engineers study the condition of the athlete during training, researching various technologies and materials to find out what kind of shoes you need for running in the hall, on the track in a park or stadium.The final stage of verification is testing by a group of athletes in real conditions. Only products with the highest ratings end up on store shelves. Innovative developments are created with the sole purpose of making sports more accessible and safer for everyone. You can find out more about the characteristics of each product by opening the description in the catalog of our online store. The consultants will help you choose shoes for short and long distance running, indoors and outdoors. Decathlon employees practice the sports they represent.If you need advice, please contact our consultants at your nearest store or call the hotline.


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