The best free running stadiums and parks in Yekaterinburg in 2020

A sedentary lifestyle, bad ecology, unhealthy diet have a detrimental effect on well-being, lead to obesity and health problems. Regular sports activities will help to correct the situation, while it is not necessary to buy a subscription to the best fitness room in the city. There is a more affordable and useful way to get in shape - running, which can be organized at free stadiums or in parks in Yekaterinburg.

Every person thinks about this kind of sport at least once in his life, because running does not need any special equipment or space. But remembering and preparing for some things is still worth it. Then it will be easier to drive away the thought to give up everything, avoid injury and maintain the correct psychological attitude.

Choosing the right clothes

Leaving the house in the morning, you can see up to 5 runners on average in any weather. It seems that it is enough to put on a tracksuit, trainers and wind a couple of circles around the block. Those who have not been involved in sports for a long time should know where to start so that motivation does not disappear after the first race.

The outfit consists of a set of clothes, selected depending on the season and temperature outside, sneakers. In summer, runners wear shorts and T-shirts, while in winter they wear sweatpants, a tracksuit, gloves and a hat. Most of the requirements are imposed on sneakers, which must be:

• light (less than 400 grams);
• with a bending toe;
• with springy heel.

The last point is especially important as it simplifies the lessons. Beginners, by mistake, start running in sneakers that do not have a springy heel, which leads to knee pain. For running you have to buy special sneakers - this is the only waste when doing this sport. When choosing shoes, you should jump in it, move your foot. It will be better if the sneakers are one size larger. In which it is strictly forbidden to practice, it is in wet sneakers, sneakers or walking shoes.

It is important to look in advance on a place where to run and purchase shoes for its coverage. For example, if the coverage is:

• soil, choose shoes with dense soles, equipped with a dense mesh;
• Highway and track fit running shoe with strong cushioning and mesh upper to prevent sweating.

In winter, it is best to wear shoes made of water-repellent material, and in summer they are breathable. The arch support and insoles must be removed from it.

The shorts should be above the knee and fixed with a cord, tight elastic band. It is advisable to choose a fitted T-shirt with or without short sleeves. It should not restrict hand movements, but should allow the skin to breathe. The last element - it is recommended to choose short socks.

With winter equipment, the opposite is true - the air should not directly penetrate the skin.It is best to dress in three layers - a tank top that absorbs sweat. Air-tight turtleneck and windbreaker to keep you warm. For this season, socks are chosen not for length, but for convenience. The shoe requirements remain the same, but it is possible to purchase shoes with spiked soles that will improve traction on slippery surfaces.

For running in winter, jersey pants or with a warm inner part are ideal. An olympic jacket or any other top should be with a long sleeve with an elastic band, closed with a neck. Aspiring runners often forget about gloves. This is a must-have attribute of winter equipment, because a lot of heat is lost through the hands while running. The head should also not be left open. If the hat is not to your liking, then it is replaced with a bandage or a hood is put on from the top.

One rule will help you to choose the right equipment: at a temperature of +15 and above, wear shorts and a T-shirt, and if the thermometer shows +14 and below, wear pants and a sweatshirt.

How to start and not quit running

The most typical situation is when, inspired by the example of a friend / friend or idol, a person puts on a tracksuit, leaves the entrance early in the morning and starts at high speed. As a result, he fizzles out after 500 meters, twists with pain in his side and decides that running is not his sport.

In fact, this kind of physical activity is suitable for everyone, just need to start right. American coach Gordon Bakulis recommends walking a lot at first - after work, on weekends. The next stage is a slow run and walk. At the right pace, the runner will be able to talk. As soon as the breathing stops, you need to switch to walking or slow down. The ideal workout program is 3 times a week. Gradually, their number can be increased up to 4-5 times.

A good warm-up can help ease your workout and reduce the risk of injury. It is also needed to fire up the neuromuscular system and send a signal to the brain to “be ready to run. During the warm-up, the synovial fluid heats up and lubricates the joints. Cooling down after training is equally important.

If you stop abruptly, you can harm the cardiovascular system. Therefore, it is recommended to walk for 5 minutes before and after training. Listen to your body while exercising. If fatigue is already felt before its end, then the program turned out to be more complicated or it makes sense to shorten the training in time.

Places and basic rules of running

If you add variety to your activities, they will never get bored. Alternating running and walking is not the only way, new places can be found. For example, change the cobblestone sidewalks to dirt paths in the park. What you shouldn't run on is asphalt, since the surface absolutely does not absorb the impact of the foot. When you run, your legs feel the full force of the impact, which can lead to injury.

Running is an innate ability of a person, he just needs to remember how to do it right. The following tips will help you do this:

• keep your back straight so that the center of gravity does not shift and the load on the legs does not increase;
• put your foot from heel to toe;
• control the height of the knees. The higher the runner lifts them, the more energy is spent;
• the arms bent at the elbow are below the heart. Then the load on it decreases.

While running, you should be alert, look at your feet and at passers-by. Correct breathing is the key to achieving good results without side pain. The technique known from school, inhaling through the nose, exhaling through the mouth, works perfectly here.

The inhalation should be smooth and longer, but the exhalation should be deep so that the lungs are empty by 3-4 liters of air. You will have to breathe correctly gradually. Dizziness and yawning are normal for beginners until they master this skill.

It is better for beginners to draw up a running program - allocate a certain amount of time for walking and running, indicate the number of alternations. Ideally, you should start from about 20-21 minutes, where you have to run 7 times for 1 and walk for 2 minutes.

The best free running stadiums and parks in Yekaterinburg

In addition to comfortable clothing and motivation, morning jogging requires a scenic view and no crowds. If you have too little time for training, the squares near the house are also suitable. For those who are interested in discovering new places, it is worth taking a closer look at the following locations in Yekaterinburg.

City Pond Embankment - Working Youth Embankment

One of the city's landmarks with a magnificent view of the business center. It should be remembered that this is the largest circle in Yekaterinburg. Its length is 4 km, so the embankment is ideal for long training sessions. You can run here in any season: in winter, municipal services remove snow and ice, and the lighting will not allow you to get lost.

Professionals have long liked the embankment, so on Saturday morning it is quite crowded. The advantage of the place is the ability to buy water. In addition, you don't have to carry the bottle with you - many leave it in the stall until the next round. Sellers are already used to this.

• the opportunity to meet experienced runners;
• warm-up / cool-down can be done on the court near Dynamo;
• there are no intersections and underpasses.

• convenient only for residents of the "Central" and "Vizovsky" districts.

Park "Green Grove"

A cozy and ennobled park, where in the morning it is difficult to meet people walking idly. On the other hand, there are many benches on which you can rest, and there are sports facilities for additional exercises.

The largest circle is 1 km long, and the terrain is fairly light, with slight elevation differences. The park is convenient for amateurs and beginners to train. You can come here to change asphalt paths to unpaved ones. The park is located in the Leninsky district.

• special trail for training;
• fresh air;
• jogging can be done at any time of the day.

• getting from other parts of the city is not easy.

Central Park of Culture and Rest. V. Mayakovsky

The place itself is very popular with the townspeople who come here just to relax. Among them there are those who want to run. For this, the park has paved paths and paths laid between trees. Lovers of solitude will be able to find uncrowded places. Various sporting events, outdoor fitness classes are held here, so that everyone will discover something new for themselves.

• livability;
• the presence of a zoo corner, extreme attractions;
• proximity to other attractions of the city.

• not found.

Sports complex "Dynamo"

The base is perfect for preparing for a marathon and running long distances. Despite the fact that the sports complex is more focused on biathlon, there is enough space for everyone. The paths are comfortable, asphalted. At the same time, running along them, you can perfectly prepare for descents and ascents. This will be especially useful for those who decide to participate in the Europe-Asia marathon.

• varied relief of the tracks;
• opportunities for additional activities.

• location - not in the city center;
• not suitable for every day of training.

Athletics Center - Uralmash Winter Stadium

If you need an arena with a special coating for running, then you should pay attention to the track and field complex. It opens from 8 am and works until 10 pm without weekends and breaks. It is important to familiarize yourself with the set of rules before visiting so as not to get into trouble. They come to work out at the stadium in bad weather or professional runners who are preparing for the competition.

• professional arrangement;
• high-quality coverage;
• additional sports activities.

Disadvantages:

• crowded, since different athletes are constantly present in the arena.

The benefits and enjoyment of running

It doesn't matter which place is used for running - a park area or a stadium, because with regular training, it will be possible to strengthen the cardiovascular system, strengthen and develop almost all the muscles in the body.Beginners can choose their own route using the embankments and gardens next to the house.

There is no rush to learn how to run properly. The main prohibition is to increase the pace or distance from the first lesson. Professionals recommend increasing them by 10% every week. Running will not get bored even in the rain, if it becomes a habit and is associated with something pleasant.

Therefore, one should not forget about music - a playlist of your favorite tracks will distract you from any bad weather. You can use your jogging time wisely and listen to audiobooks that have been waiting in the wings. Another way to diversify your workout is to include mindfulness meditation. This means that you need to listen to your body, sensations and the surrounding nature. As a result, it will be possible to understand which places are more suitable for running, and what pace should not be taken.

Morning jogging teaches you a regimen, increases the production of the hormone of happiness and improves blood circulation. They also contribute to the development of physical stamina and weight loss. It's never too late to start running at any age. It doesn't matter what the more experienced runners think! The main thing is that the lesson is to the liking and within the power of a beginner.