The best free running stadiums and parks in Yekaterinburg in 2022

A sedentary lifestyle, poor ecology, malnutrition adversely affect well-being, lead to obesity and health problems. Regular exercise will help to correct the situation, and it is not necessary to buy a subscription to the best fitness center 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 sport at least once in their life, because running does not require any special equipment or space. But it is still worth remembering and preparing for some things. Then it will be easier to drive away the thought of quitting, avoiding injury and maintaining the right mental attitude.

Choosing the right clothes

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

The equipment consists of a set of clothes, selected depending on the time of year and the temperature outside, sneakers. In summer, runners wear shorts and T-shirts, and in winter, sweatpants, a sweatshirt, gloves, and a hat. Most requirements are placed on sneakers, which should be:

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

The last point is especially important, as it simplifies classes. Beginners mistakenly start running in sneakers that do not have a springy heel, which leads to pain in the knees. 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 would be better if the shoes 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 for a place where to run and buy shoes for its coverage. For example, if the coverage is:

• soil, choose shoes with a dense sole, equipped with a dense mesh;
• for road and track, these shoes are designed with heavy cushioning and mesh on the upper to keep your feet from sweating.

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

Shorts should be above the knee and fixed with a cord, a tight elastic band. It is desirable to choose a fitted T-shirt with or without a short sleeve. It should not restrict the movement of the hands, but should allow the skin to breathe. The last element - it is recommended to choose short socks.

With winter equipment, everything is just the opposite - the air should not directly penetrate the skin. It is best to dress in three layers - a T-shirt that absorbs sweat. Turtleneck, not breathable, and a windbreaker that protects from the cold. For this season, socks are chosen not by length, but by convenience. The requirements for running shoes remain the same, but you can purchase shoes with studded soles that will improve traction on slippery surfaces.

Knitted pants or with a warm inside are ideal for running in winter. Olympia or any other top should be with long sleeves with an elastic band, closed by the neck. Beginning runners often forget about gloves. This is a mandatory attribute of winter equipment, because a lot of heat escapes 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 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, pants and an olympic shirt.

How to start and not stop running

The most typical situation is when, inspired by the example of a girlfriend/boyfriend or an idol, a person puts on a sports suit, leaves the entrance early in the morning and starts at high speed. As a result, he runs out of breath after 500 meters, twists from pain in his side and decides that running is not his sport.

In fact, such physical activity is suitable for everyone, you just need to start right.American coach Gordon Backulis recommends walking a lot first - after work, on weekends. The next stage is slow running with walking. With the right pace, the runner will be able to talk. As soon as the breath is lost, 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 will help to facilitate training and reduce the risk of injury. It is also needed to fire up the neuromuscular system and send a signal to the brain to “get ready to run. During the warm-up, the synovial fluid is heated, which lubricates the joints. Cooling down after a workout is equally important.

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

Places and basic rules of running

If you add variety to your classes, they will never get bored. Alternating running with walking is not the only way you can find new places. For example, change the cobbled sidewalks to dirt paths in the park. What you should not run on is asphalt, since the surface does not absorb the impact of the foot at all. While running, the 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 the foot from heel to toe;
• control knee height. The higher the runner raises them, the more energy it expends;
• arms bent at the elbow joint are below the heart. Then the load on it is reduced.

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

The inhalation should be smooth and longer, but the exhalation should be deep so that the lungs 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 runs need a picturesque view and the absence of crowds of people. If there is not enough time for training, the squares near the house are also suitable. For those who are interested in discovering new places, you should take a closer look at the following locations in Yekaterinburg.

Embankment of the City Pond - Embankment of Working Youth

One of the sights of the city, which offers 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 promenade is ideal for long workouts. You can run here in any season: in winter, municipal services remove snow and ice, and lighting will not allow you to get lost.

Professionals have long liked the embankment, so on Saturday morning it is quite crowded. Plus place - the opportunity to buy water.In addition, you don’t have to carry a bottle with you - many leave it in a stall until the next round. Sellers are used to it.

• opportunity to meet experienced runners;
• warm-up / cool-down can be performed on the site near the "Dynamo";
• There are no crossroads or underpasses.

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

Green Grove Park

A cozy and ennobled park, where in the mornings it is difficult to meet people strolling idly. But there are many benches on which you can rest, and there are sports facilities for additional exercises.

The length of the largest circle is 1 km, and the terrain is quite easy, with small elevation changes. The park is convenient for amateurs and beginners to train. You can come here to change paved paths to unpaved ones. The park is located in the Leninsky district.

• a special trail for training;
• fresh air;
• You can run at any time of the day.

• Getting there from other areas of the city is not easy.

Central Park of Culture and Leisure. 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. To do this, the park has paved paths and trails laid between the trees. Lovers of solitude will be able to find sparsely populated places. It hosts various sports events, outdoor fitness classes, so that everyone will discover something new.

• well-being;
• 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 and paved. At the same time, running on them, you can perfectly prepare for the descents and ascents. This will be especially useful for those who decide to participate in the Europe-Asia marathon.

• varied terrain of the tracks;
• opportunities for extra work.

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

Athletics Center - Winter Stadium Uralmash

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

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

Flaws:

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

Benefits and pleasures of running

It does not matter which place is used for running - a park area or a stadium, because thanks to regular training, it will be possible to strengthen the cardiovascular system, strengthen and develop almost all the muscles of the body. Beginners can choose the route on their own, using the embankments and gardens near the house.

To learn how to run correctly, you can not rush. 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 boring even in the rain, if it becomes a habit and is associated with something pleasant.

Therefore, one should not forget about the music - a playlist of your favorite tracks will distract you from any bad weather. You can use your run time wisely and listen to audiobooks that have been waiting in the wings. Another way to diversify your training is to include mindful meditation in it. 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 which pace should not be taken.

Morning jogs accustom to the regime, increase the production of the hormone of happiness and improve blood circulation. They also contribute to the development of physical endurance and weight loss. It's never too late to start running at any age. It doesn't matter what more experienced runners think! The main thing is that the lesson is to the liking and strength of the beginner.