START RUNNING | Valentin Stoyanov | Skillshare

START RUNNING

Valentin Stoyanov

START RUNNING

Valentin Stoyanov

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17 Lessons (21m)
    • 1. Introduction

      0:35
    • 2. Basic anatomy video

      2:14
    • 3. Conditioning video

      1:01
    • 4. Structure session

      3:54
    • 5. Fine runuing drill

      1:21
    • 6. High knee on 3rd step

      0:38
    • 7. High knee running

      0:46
    • 8. Straight leg/scissors running

      0:44
    • 9. Butt kickers

      0:44
    • 10. High knee skips

      0:35
    • 11. Leg swings

      1:01
    • 12. Side step drill

      0:44
    • 13. Skater jumps

      0:50
    • 14. Straight leg jumps

      1:06
    • 15. One leg jumps

      0:54
    • 16. Long jump

      1:10
    • 17. Sprint

      2:58
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About This Class

Hello!

Everyone is aware that running gives you multiple health benefits. To be more precise it can help you lower your risk of cardiovascular disease, obesity and diabetes. Running is one of the oldest and most natural physical activities and it can help develop all the muscles in the body. This class will give you insight on:

  • Basic anatomy
  • Physical conditioning
  • How to construct training session
  • Exmlanation and demonstration on running drills
  • Fine running
  • High knee on every 3rd step
  • High knee running
  • Straight leg/scissors running
  • Butt kickers
  • High knee skips
  • Leg swings
  • Side step drill
  • Skater jumps
  • Straight leg jumps
  • One leg jumps
  • Long jump
  • Sprint

If you are interested in learning more about running or running drills, I would be happy to share my knowledge with you. I'll help you understand how to use running and how to integrate it in your session. This class will help you draw out the benefits of running without worrying about making mistakes in your training routine.

Meet Your Teacher

Hello,

To introduce myself I need to take you back to my childhood. My sports career started when I was less than 6 years old. The first sport I started training was gymnastics, I competed for 13 years straight. In the last years of my career as a gymnast I started to have interest in other sports like : kick boxing, bodybuilding, weightlifting and powerlifting. 

Because I was hooked on sports and training myself, I decided to join the national sports academy and continue learning and improving. In my 5 years of learning I had the pleasure of trying almost every sport and also meet world champions and the best coaches in the world. 

I wanted to record everything and started taking photos and videos, soon after I got into videography and photograp... See full profile

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Transcripts

1. Introduction : Hello, everyone. I'm here to present you to tracking field course. I will help you to improve your running technique and make it easy for you to choose what exercises to use when training. Let's get rid of all the small mistakes that get in your way to train or injure you. It's very important to choose the right distance for the running grill, so you have optimal effect. From each session you will see examples of the essential running drills with explanations, and I also share basic knowledge on anatomy. So you have a better understanding of how the body works. I'm very excited to get you started, so I'll be waiting for you in the next video. 2. Basic anatomy video: and hello again. By the end of this video, you'll learn basic muscle anatomy. Let's dive right into the first point. I'll try to give you the most necessary, useful and un confusing information. The body position for running is a fight with your arms close to the torso. The head has to look stores the direction that you're going to avoid injuries in your neck . Don't hold your head bent down, looking at your legs, looking up in the sky. Your shoulders should move really without tension or else you'll get tired very quickly and looked like a robot. Also, avoid slouching or extending your back. I'm sure you have seen people make this mistake. Your spine should normally have natural curves. That air called follows. A similar does is though they are normal. Sometimes they have a bigger or smaller curve than they should. That prevents the spine from staying in a good position. I must make sure that you can assume a good upright position before attempting the running exercises. Next down the line is the hip joint. It's a ball and socket joints for between the femoral head and the pelvis at stabling. This means that it has a large range of motion like flexion extension, abduction, election and rotation. One of the most common problems is to have an internal rotation in the hips, which could possibly damage to joint. Most often this happens due to weak look muscles and to fix this problem, you would normally do strengthening exercises for the glutes and the problem will be solved . Moving on to the knee joint, it connects the femur to the tibia and fibula bones. The function of this joint assaulting toe flex and extent reflection is possible by contraction of the hamstring. Same member noses and semi tender nose muscles on the back of your thigh. The extension is done by the quadriceps. Last but not least, at the base, we have the ankle joint. It connects the tibia and fibula bones to the talus bone and the rest of your foot. The ankles can addict abduct and also flex an extent. The plantar reflection is done by contraction of the car from also in the opposite. Dorsey Flexion is done by contraction of the TV Alice Interior muscle. Now is a good time to mention that problems like flat feet can reflect on the knees, hips or the spine. I want to repeat that. It's necessary to assure that your joints and muscles are healthy. Some people have a strange idea that they can start exercises with bad form or paint. Just get used to this concept is wrong to the court. Just avoid trying it with bat form in the first place. Instead of making a simple injury worst on this start, we have to mention physical conditioning. 3. Conditioning video: conditioning means training in a specific way to improve a certain physical quality like strength, speed or endurance. We speak about running. It can either be 100 meter sprint or a 10 kilometer run. The goals are different, and so it will be the conditioning for the runner. It's obvious when you look at the body types of a sprinter compared to a long distance runner, you need to consider that when choosing exercises and training methods, the sprinter will benefit more from a session which will contain a variety of exercises done in small, short sets lasting between 20 and 40 seconds. The running rails can be used between two and five sets and also include 10 to 20 sets of sprints. This type of session would usually last between 45 to 60 minutes on long distance runners training a different way. They would usually work in a certain heart rate zone to be more specific. The best zone for improving aerobic power is between 150 up early and 70 beats per minute. In this case, the session would consist 45 to 90 minutes long, set off running, cycling, rowing, swimming or some other exercise 4. Structure session: can you construct a training session? I need to mention that there is a noticeable difference between exercising and training. Exercising is just doing some sort off unrelated physical activity. Training, on the other hand, is a process that contains a number of training sessions in a certain period of time which relate to each other and give you a certain effect. If we use the training method and construct a training plan for a couple of sessions, is going to look something like this for sprinters. Start with a full body warm up. Do the worrying rials two times for 10 to 15 meters and continue with five sets off 800 meter running. With 65 to 70% of your maximum speed, you can gradually increase the speed of the 800 meter run for three sessions. This will be the goal for your first week of training. Moving onto the second week. Repeat the running drills for two sets like the previous week. But instead of doing 800 meters for five sets, 400 meters for success and try to improve the time like you did in the first week, who third week used 200 meters for 10 sets after the drills and in the fourth week do Onley 100 meters sprints for 10 sets and increased screen. In the fifth week, you can choose to either 20 cents of 50 meters prints at maximum speed or use the 10 sets off 100 meters depends on what you feel words best for you. This five week example is not a specific universal training plan for everyone, but instead of rough idea of what training would look like as you progress after doing five weeks, you can repeat the same thing again or improvised with the distance. You can start by doing 400 meter run in the first week into the 200 meter run in the second week and the only 100 meters sprints for two weeks. The sprinters mango is to improve the speed of running, so it would be wise to keep track of the time for your set. If you run 100 commuters for two minutes the first time you try, then your goal will be to do it in one minute and 59 seconds the next time. By the fifth set, your speed will normally drop and you will be slower than the first strike, and that's completely normal. You have three sessions in the first week to improve your time as much as you can. If you have muscle soreness and you've, you can keep up rest more and try again. I'm sure you would be able to shave a couple of seconds in just one week after that. Continue with same mindset for next week's. Just try to improve the time. It sounds very obvious, but the fact is, training is very straightforward. You trained hard, you recur and you trained hard again. Now for the endurance runners, the process is close to what I mentioned earlier. The ideas to improve the speed of running. But you have to improve the speed while running in a certain our trade sound on example would be to start a long run for 60 minutes and keep your heart rate at 1 50 See how much distance you've cleared for that hour. Let's say you run nine kilometers. That would be your average speed, so next time you run, try to keep the same average heart rate, but clear mawr distance. If you're on Tang kilometers, an X session. That means you're Arabic. Power has increased and you have improved. Very simple concept. You have to run and get used to working in the 1 50 range, and when you get used to running at that heart rate, try to bring it up to 1 70 See if you can hold it for a full hour. If you can. That's very good. Measure how much work you did for that hour and try to do more in the next session. Be sure to measure the distance and heart rate correctly so you can track your sessions. I didn't mention week 12 or tree, because the idea is to train and track your work and improve its every session. Tried to train when you recover in, your body Feels ready. I don't know if that's 48 hours that 72 hours. It's impossible for me to know how well you would react to the stress. So it's a cute to keep track of the time and how you feel. The delicate question is how to know when you have reached a plateau. The answer would be obvious if you keep track of your progress and stated there is almost no improvement in the last two sessions. Feel free to switch from 60 minutes to 90 minutes or degrees to 45 minutes if you feel tear it. I hope my advice and examples were useful to you. Thank you for your time and attention. And I will see you in the next video. Where are explain how to correctly perform the running grills. Thank you. 5. Fine runuing drill: Hello. Welcome to the fine running tutorial. This exercise is an excellent choice for starting running. Fails to perform the fine running. You have to start by doing very fast, small steps in one place and slowly begin moving forward. You just need to lift your feet five centimeters off the ground and make very fast, small steps. This room can be done in one place, moving forward, moving sideways and also a combination of both. Because the very fast movement it's good to use it for coordination exercises like this one . Here I do one step with both legs to the front. I go back with both legs and then I do two steps forward and I go back. It might very simple doing it at high speed. It can be very challenging. Find running helps to warm up the ankles knees and bring the heart rate up quickly. Use it in the beginning because there is no major jump or hard steps on the ground. Begin by doing this exercise with two sets of 10 meters just going straight forward. After three sessions, you can try to do it sideways. Living with the leg to aside, you're moving too. So if you're going to the right, the right leg must lead and the left leg will step next to it after we get used to doing it sideways. Try to do is exact motion like this one, and after that you can try the coordination exercise. I showed you to be careful not to sprain your ankle. Use comfortable shoes in practicing being surface. Thank you for watching and seeing the next video. 6. High knee on 3rd step: Hello. Welcome in this tutorial will look at a running well, that's a cross between finally and tiny. The idea is to do a tiny on every step of the running. You can begin by doing it on one spot for work and you feel rate. The first steps look just like fine running. But as you come to the third step lifted me in front of your and quickly bring it down for the next two small step. This exercise would normally be done after the fine running. There are different variations, but I suggest to start with two sets of 10 meters just going straight. The next level would be to do it in his exact trajectory, and you can also try doing a sideways Thank you for watching here in the next video. 7. High knee running: Hello and welcome in this video will look a tiny running to perform this exercise the correct way. You have to lift your knees at least above your head joint while running with high knees. Try to use only toes to contact the ground and avoid making noise while you step. Sounds silly, but it's wrong to jump hard on your legs. I've had experience with plans to try to jump instead of run. That's what you should look out for us. Begin this exercise by doing it in one place and failed when you have enough height to two sides of 10 meters like the other, exercises begin by Performing is in a straight line in progress. By doing it sideways, you can also try two steps forward and two steps back like I show you in the fine running tutorial. This exercise will work mostly hip flexor Scouse strength in blue practice, safe consumed. The next video 8. Straight leg/scissors running: hello and welcome. In this video, I'll show you have to do straight leg running. Some also called this exercise scissors running. Israel will larger hip flexors, loop cows, hamstrings and core muscles. Start by taking with a straight leg, and after that, bring the leg back and make contact on Lee with your toes. When you're toasters, the ground immediately kick with the other leg. You have to keep your muscles tight and also maintain good coordination with the hands so your hips don't spend while you run. The sound from the contact should be like sliding your leg on the ground on, not like landing from a jump. There is a difference. Straight leg running should be used before the butt. Kickers, like most of the other drills, begin by doing two sets of 10 meters. Thank you for your time and see in the next video 9. Butt kickers: Hello and welcome. This exercise is called butt kickers. It's easier than your They're running drills, in my opinion. But it has an important role in the training session, and that is to stretch the quality Septimus is. There are a few exercises that will help to relieve the stress in the quasi, which builds up during the running drills. The performance. Correct your support leg has to step on Lee on the toes, and the heel of the kicking leg has to almost touch your glutes yard should move in the usual coordination that you would use for normal running like I mentioned earlier. Stretching the quad muscles is the main focus of this exercise, so it's pointless to do it sideways or in his exact motion. The best way to use it is in a straight line for two sides of 10 meters. Used Israel after the high knees, practice safe and see in the next video 10. High knee skips: Hello and welcome. This tutorial is about tiny skips. This exercise looks very much like the tiny room, but instead there is a jump from the support like use the inertia from the knee and the opposite arm, which are going up to jump as high as possible. Land on the leg used for support and step with the leg you raced in front of your so you can jump from it in the next step. This morning Bill is most effective in the straight line and not sideways or is exactly together. Drills advise you to do the tiny skips after the season running. Be sure to be extra careful as you land, so you don't twist your ankles. Good luck with you exercise and if you in the next video. 11. Leg swings: Hello and welcome. This totoro is about Lex Ming's. This is a stretching exercise for hamstring scouts. Glutes. Another muscles in the posterior chain. First, let's make something clear. Why is it called swing instead of kick? When you kick, it's normal to have a lot of tension in all the muscles and bring the kicking leg back fast . The main difference here is that you have to let the leg go up without tension. Just create inertia from the leg and let let go to the top without tension. If you met this up, it will no longer be a stretching exercise. Begin by making a small step in string the back leg up. Also try to touch the tip of the toes with the opposite hand. Remember to keep both legs straight, especially the need. The support, like you can alternate between the two legs, but in my opinion you get a better stretch if you use only one. Like for the whole sex. It's a good idea to use things both before and after the running grills, so it's up to you to decide when to use them. I recommend starting with two sets for 10 meters like the other drills. Thank you for watching, and soon the next video 12. Side step drill: Hello and welcome this to Tora is about the twist. Sidestepped drill. Use this exercise mostly for coordination in core warm up. Let's explained how to perform it first. It would be nice to find a mark straight line and use it as reference. Here's example. Step with your right leg just next to the line and make across the be kind, which are left like on the other side of the line. Quickly bring the left next to the right leg and begin all over. Try to increase the speed of your steps because this will improve the coordination skills and also introduced more stress to core muscles. I advise you to use this real before doing the jumping exercises because you'll need a warm The court for all the jumps. Start with two sides of 10 meters. Like the other drills in the group. Thanks for watching and feeling the next video 13. Skater jumps: Hello and welcome. Skated jumps are a very interesting exercise. It does not look like running, but it can definitely improve your running skills. This there will help you increase your stability like strength in coordination. Begin by jumping in the direction of the leg. That will be your support. After you step on the leg, live the back like as if you are running. Your hands should also move as if you're running, so you maintain the same coordination. The hard thing is to hold the position in which you have landed. It will take good guns and muscle strength to stop yourself from falling. Do the final inning high knees, butt kickers, scissors, horning and swings first. Then try to skater gyms and move on to jumping grills. Use the usual two sets of 10 meters and increased assessment. Feel ready? Thank you for watching and seeing the next video 14. Straight leg jumps: Hello and welcome. This totoro is about straight leg jumps, and this is a very basic and easy exercise. You can use it to warm up your ankles and court to perform this ville. Begin by making small jumps on one spot in synchronized them with your arm things. This jump uses what's called a muscle. Structures like a stretched muscles will contract harder than it would normally do after your jump and tested by the landing and be prepared to jump right again when you land without delight. Here in the video, you can see with my name. You actually bend a little bit, and that's normal for beginners. Get used to it. You will be able to jump with your legs completely straight, using only your ankles and hands. If you try to jump with spread legs from the start is going to be very hard and there would be a risk of injury. My advice is to slowly progress to the perfect form of the exercise. Straight leg junk should be the first of the jumping rails right before the one leg jumps or the long gyms. But remember to do the fine running those first so you have some initial warm up like the other exercises. Two sets of 10 meters in a straight line is good for start. But if you want to make your life harder, you can try to jump in his exact trajectory. Thank you for Washington soon the next video. 15. One leg jumps: hello and welcome. In this tutorial, I'll show you how to do one leg jumps. The first thing you need to take in mind is that this exercise relies a lot on coordination , which our arms and legs, as you see in the video, I make a swing back with both my arms and legs. Swing up fly, create momentum for the jump. The swing helps to first low the calf muscle on the support leg, so it has a powerful stretch of sex, and secondly, when I jumped, the inertia from the swing helps me get maximum height. When you jump, remember to put me bring your arms and like back so you can start the swing for the next jump. If you get the timing right, this will become a very nice to improve. The strength in coordination of your lower body is the best. Use this exercise in a straight line. This should try it after doing fine learning Chinese and jumps with two legs first, like the other drills do two sets of 10 meters at the beginning and that other sex when you get used to practice safe and see in the next tutorial 16. Long jump: Hello, Welcome. This is the long jump tutorials. As the name implies, the point is to jump in a horizontal direction as far as possible. The distance of the jump will depend on how we can calculate its trajectory and also your physical ability. You're jumping against two forces. One is gravity which will pull you down to the ground, and the other one will be acceleration to the direction of the jump obvious thing so far. But let's see how it should be performed. The first step is to lower your center of gravity. In other words, you need to squat down as you go down. Bring your arms back so they're prepared to swing and create momentum. When you really the lowest point of the squad, you have to lean into the direction in which you want to jump and begin pushing with your legs while pushing. Make a fasting with your arms and jump right after your legs are fully extended. If you plan on making a second jump when you land, you have to pull your arms back while you're still in the air so they can be ready to swing . I just stepped down. I advise it here the long jump after the other running drills because you have to give a serious effort to jump a large distance, and the landing is also harder on the legs than the other Running drills start with two sets of 10 meters. Like the other exercises. Thanks for watching you in the next video. 17. Sprint: Hello and welcome. This is one of the most important to tourists from this course. Sprint running is usually done at a very high or maximum speed for a short distance. The speed of the room will be determined by the length of every step on the number of steps for a certain period of time. You can increase your running speed in three ways, increased the length of the steps without decreasing the number of steps for the time period. Increase the number of steps without decreasing their length increase. Both let me die a little deeper here. Let me explain how you can improve any of the three mentioned and what will be most efficient For the first example, increasing the length of your steps can be made possible by improving the leg strength doing strength Training exercises like squats, cleans snatched dead list. With a good training plan, we'll help you because you will be able to push harder with your legs. That, in turn, will increase the distance in each step. The second example increasing the number of steps the physical quality speak is trained nest effectively in the early age. Between 9 to 13 years As you grow older, it becomes harder to improve. The best training matters for improving speed is running drills with gradually increasing speed drills with very fast small steps, coordination exercises and also sprint learning. The third example is the golden standard. In my opinion, we have to mix drink exercises and also use coordination in very fast running drills. OK, now, let's look at how you must perform this print. Your head should be looking ahead of you not looking down, up or somewhere to the site. Your hands should be moving close to your body. The front swing should, and right here next year it ourself in the back swing. Your elbow should reach the height of the shoulder. The core of the body has to maintain titans so you don't bend in any unnecessary direction . The height of your knee should not go beyond the hips. As for the step itself, I'll give you the advice that helped me to room better. Imagine that you're running on a mechanical treadmill and you have to push it. Instead of trying to jump forward. This Bush has to continue until the very last moment after it quickly lived in in front for the next. It's a good idea to film yourself with a smartphone or camera in slow motion and analyze if you make mistakes and find ways to improve them. You can compare it to my learning footage or use some other slow, more running from somewhere else. How can your implements prints in your training regimen? You have to know what is considered a spring cleaning distance. I would advise you to use 201 150 30 meters. In my previous video, I mentioned 10 sets of 200 meters for third week Example program. If you try to run 10 cents off 200 meters at max speed, you will die. Please begin at a slower pace and raise the speed near max when you do 100 meters sprints. If you want to run just 200 meters at max speed, then four sets is enough for the session. As for the 100 meter distance, 10 sets is hard but doable. The 50 meter distance can be doing with Eire 10 to 20 sets and the same goes for 30 meters . If you feel like you want to have more than 20 says. First, consider giving more effort in your spring. 20 sets of running at Max Speed is hard both physically and mentally. Thank you for your time and attention feel in the next video.