We are often amazed at the speed of a kangaroo, ostrich or cheetah. How fast are we, what is the average speed of a person when walking and running? All these indicators depend on various factors and require an individual approach to determine.
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Walking
A person moves mainly by walking or running. Their types depend on factors such as dynamics and tempo. Based on this, the following main types of walking can be determined:
- Walking. We do this kind of walking while walking. It is characterized by an imposing, slow pace, short steps at low speed, the average pedestrian speed does not exceed 4 km/h. The number of steps in one minute ranges from 50 to 70. A pedestrian’s pulse varies around 70–0 beats/min. The walk can hardly be called health-improving, because it does not carry any special physical or cardio load. The exceptions are people with musculoskeletal disorders or the elderly. Their movement at a slow pace is already an achievement. Most often, a person with such a gait rests during a leisurely walk.
- Walking at an average pace is characterized by more wide gait. From 70 to 90 steps are performed per minute. average speed pedestrian speed is 4–6 km/h.
- Wellness. Characterized by a more accelerated pace. A person's walking speed can reach 7 km/h. The frequency of steps is from 70 to 120 per minute. The name of this species suggests that it has a healing effect. When moving at this pace, the heart rate increases, which improves the functioning of all organs throughout the body. At the pace of a healthy walk, a person hurries to the designated place.
- Sports. Its principle is to strive for maximum speed of movement, observing the principles and technique of walking, i.e., without switching to running. Necessary exclude the flight phase when moving. One of the feet should be in constant contact with the surface. This option requires good physical health, because you can walk even faster than run. A professional “walker” can reach speeds of up to 16 km/h. During competitions, the heart rate rises to 180 beats/min. WITH Sports walking is especially useful for women, because it helps improve their figure.
Important! During movement, body stability increases compared to a standing position. This explains why standing is more difficult than walking.
How much does a pedestrian walk in a day?
The distance a pedestrian travels in one day depends on the circumstances and lifestyle of the individual. Some people have sedentary work, while others have dynamic work. Doctors recommend taking at least 10 thousand steps a day.
If you don’t have the time or the ability to travel long distances, you can try walking to work or, for example, get up one stop earlier, then walk to work, and do the same on the way home. It's becoming very popular now." nordic walking " It involves moving at an accelerated pace with the help of special sticks.
Human stride length
The average gait length depends on factors such as gender, height, race, weight, gait (manner), and can range from 30 cm to 1 meter. But the average length has been determined: for a man it is 0.76 m, and the average length of a woman’s step is 0.67 m.
Each person's step is approximately the same size. There is a formula for determining the average stride length depending on height.
Length.W = P:4 + 0.37
where: L.W – step length (m);
Thus, the average step of a person 1.79 m tall is:
Length.W = 1.79: 4 + 0.37 = 0.82 m
In practice, the length of a person's step can be measured empirically. To do this, you need to measure out a section 10 meters long and walk along it, counting the number of steps. Then divide 10 m by this amount, and we get the length of one.
Let's say a pedestrian took 13 steps in 10 meters. We get:
Length.W = 10: 13 = 0.77 m
Important! In the Soviet Union, the average step length was determined. It was 1.5 meters in two, or 3 meters in four steps.
Run
During running, almost the same body movements are performed as when walking, but there is a flight phase (moments when the legs do not rest on the surface), and leaning on two legs at the same time is excluded.
As you run, the gravity of the earth is rhythmically overcome and your blood flow resonates with your running.
This allows all capillaries to be filled with blood as much as possible, due to which the functioning of the entire body improves A.
Based on the distance, running is divided into the following types:
- Run in place. Its effectiveness is significantly lower than classic running, but its clear advantage is the ability to perform it under any conditions. No rough terrain or stadium needed, one square meter is enough.
- Running on short distances does not require special endurance, but is important maximum dedication of the athlete to reach the finish line as quickly as possible.
- The average distance is from 600 meters to 3 km. It is impossible to run a long distance at top speed. Therefore, the tempo is chosen to be slightly above average.
- The long distance is defined from 2 miles to marathon 42 km. It is better to jog for such a distance.
Human running speed:
- Light running is not much different from walking. Travel speed is 5–6 km/h. This pace is suitable for people with musculoskeletal disorders, overweight and the elderly.
- Average running pace is most often used for morning jog non-professional athletes. Its speed is 7–8 km/h.
- Jogging is used to improve the health of the body. The speed reaches 12 kilometers per hour. At this pace you can run at medium or long distances. During movement, it moves a large volume of blood, which helps strengthen the heart muscle and saturate the whole body with blood. Jogging has a beneficial effect on the cardiovascular, endocrine, nervous, and immune systems.
- Sprinting involves development of maximum speed with complete dedication. Of course, it is impossible to run at a fast pace for a long time, so it is used only for short distances up to 200 meters.
Attention! The maximum speed a runner can reach is 44.72 kilometers per hour. This result was shown by the Jamaican athlete Usain Bolt.
Definition of speed
The simplest but most accurate way to determine your running or walking speed is using a treadmill.
If you don’t have it at home, then any gym definitely has it. In order to use it, it is not necessary to buy a monthly subscription; one day will be enough.
You can determine speed using simple arithmetic calculations. To do this, you need to select a specific section and find out its length. Then note the time of movement from point A to point B.
Suppose a distance of 300 meters was covered in 3 minutes. This means that 100 m were covered in 1 minute (300 / 3 = 100). Multiplying by 60 minutes (1 hour), we get the distance traveled in an hour (100 * 60 = 6000 meters). Thus, the pedestrian walked at a speed of 6 kilometers per hour.
How leg muscles work when walking
. Be healthy!
Walking allows you to effectively and safely create aerobic exercise for the entire body. To develop the body, many people practice race walking with great success. This type of aerobic exercise aims to strengthen muscles and burn calories. Unlike running, walking is less traumatic.
What is the essence of race walking?
It is quite important to answer the question of what race walking is, because most ordinary people believe that it is slow running or brisk walking. However, to achieve the desired effect, this training must be performed with strict adherence to technique.
The first thing you need to master in a sport like race walking is the technique of planting your feet. It is necessary to ensure that during movement the foot always touches the surface of the ground with its entire plane.
During normal walking, in order to speed up, we usually lengthen our stride; here, to speed up, we need to increase the speed of our movements. That is, no matter how fast you move, you are still walking, not running. An untrained athlete is able to walk at a speed of 5-9 km/h. During such a workout, you will not feel an acute lack of oxygen, as happens when running, so the duration of such loads can be many times longer.
Calories and walking
The number of calories burned while walking directly depends on the intensity of the workout. This means: the more and faster you move your legs and arms, the sooner you will get rid of excess weight. Energy consumption also depends on the weight of the athlete, because moving a massive body will require more calories. In order to understand how many extra calories you will get rid of, you can take the average as a guide: for a person weighing 70 kg, the consumption is 440 Kcal per hour when moving at a speed of 9 km/h. That is, you will get the same load as if you were running at a low pace.
To increase the load, you should develop a route where there is hilly terrain. A sandy surface will also force you to put more effort into moving. Experts recommend increasing the duration of training rather than its intensity to enhance the effect.
Benefits of Walking
Scientists have long proven that any sports activity at least several times a week can have an incredible impact on the body. The same applies to race walking - in addition to strengthening the muscle corset, you train the lungs, heart, and increase the elasticity of the ligaments. By training regardless of weather conditions, you will forget about colds, because your immunity will become an insurmountable barrier to any viruses. By getting rid of excess weight, you reduce the load on the heart and blood vessels, which reduces the risk of coronary disease and myocardial infarction by 30%.
You do not need special conditions or equipment to practice walking. You can train anytime, anywhere.
You won’t need any extra expenses, except for buying comfortable clothes and shoes, you won’t spend a penny more. Race walking shown to everyone, regardless of age.
During running activities, the foot hits the ground, which can lead to joint problems. When walking, the impact load is 2 times less. In addition, during such walks you will improve your psychological state. Enjoy nature, think positive thoughts, and reap incredible health benefits at the same time.
Disadvantages of Walking
Like other types of aerobic exercise, race walking has its contraindications. First of all, people who have heart disease should pay attention to them. vascular system. Since during race walking (even at the slowest pace) the heart rate increases, this can negatively affect the course of certain diseases.
The disadvantages of this sport also include the difficulty of selecting a safe site. Weather conditions also complicate the training process, especially when it comes to ice, when there is a high risk of injury.
If race walking seems too boring and monotonous to you, then you can conduct paired training, involving healthy image the lives of friends or relatives. Entertain yourself with your favorite music.
Girls who spend most of their time wearing shoes high heels, when switching to a low speed, they may feel pain and tension in the calves and ankle. In that case, do good warm up or have a short foot massage.
Who should pay attention to this type of sports activity? Definitely everyone! People of all fitness levels, gender and age can enjoy healthy walks. If you have any medical conditions, consult your doctor before starting training.
How to learn race walking
In order to learn proper race walking, it is not necessary to turn to professional trainers. You can do this yourself by studying the nuances in books or online articles. However, do not delude yourself, because walking technique is not as simple as it might seem. To benefit the body, it is worth learning the very basics of race walking techniques and strictly following the recommendations during training.
The main feature is the position of the main and secondary legs during movement. The supporting limb must remain straight throughout the transfer of the secondary limb until it touches the ground. Posture also plays an important role. Try to straighten your torso as much as possible without feeling any tension. All movements are performed by swaying the hips, which should be performed evenly.
If you have any chronic diseases, do paired classes or train with an instructor.
How to walk correctly to reap health benefits? Even race walking, which seems like a regular walk to many, should begin with a warm-up. To prepare your muscles for long-term stress, perform several stretching exercises for your legs and torso. Regular forward and side bends will do. You can warm up your body by jumping rope. After finishing your workout, wait until your heart rate returns to a normal rhythm and repeat the warm-up exercises.
If you decide to conduct training away from residential areas or near the roadway, then choose bright clothes equipped with reflective elements. This will protect you from inattentive drivers at dusk and foggy weather.
What to wear for outdoor activities
When training outdoors, you need to pay attention to the weather and dress accordingly. Race walking has the same requirement, and how to dress correctly is an important topic.
The first rule of race walking is to dress for the weather, minus one layer. In summer it is a T-shirt and shorts, in winter it is a light sports jacket. It is advisable to give preference to breathable materials such as wool and cotton. In sports stores you can find special synthetic clothing that perfectly absorbs sweat, allows air to pass through and does not stick to the body. During the cold season, try to wear several layers of clothing. This way, if you get hot during a workout, you can easily remove one layer and avoid overheating.
Particular attention should be paid to the choice of shoes. It should fit fairly tightly to the leg, not press or dangle. It is advisable to choose models with a rigid, raised heel; it will act as additional support and protect the leg from dislocations. The rubber sole is perfect for sports walking. In summer shoes it will play the role of a shock absorber, in winter it will provide good grip on the ground. The top of the shoe should also allow air circulation and, in difficult weather conditions, protect against cold and moisture.
It is useful to use a pedometer during your workout. With its help, you can control the speed of movement and receive accurate information about the path traveled. But keep in mind that the device provides accurate data only when driving on a flat surface.
If your training takes place in areas with hills and lowlands, then the data presented will have errors.
Often, race walkers use ski or Nordic poles as support. They make you work harder top part body, provide additional weight due to which more calories are burned. Special leg pads, jackets, and even dumbbells can also be used as weights that increase the load. However, such methods of increasing the load should be treated with caution, especially for beginners.
Excerpts from general rules sport" Athletics" (approved on April 12, 2010)
Race walking (rule No. 230)
Definition of race walking
1. Race walking is an alternation of steps performed in such a way that the athlete is constantly in contact with the ground and is not visible to anyone. human eye loss of contact. The forward (supporting) leg must be fully straightened (i.e., not bent at the knee) from the moment of first contact with the ground until it passes the vertical.
Judging
2.
(a) The appointed Race Walking Judges shall select the Chief Judge if one has not previously been appointed.
(b) All judges perform their functions individually and their judging is based on the results of visual observation.
(c) For competitions held under Rule 1.1(a), all judges must be International Race Walking Judges. For competitions held under Rule 1.1 (b), (c), (e), (f), (g), (j), all judges must be of International or Continental Race Walking category.
(d) For road race walking competitions, there shall normally be a minimum of six and a maximum of nine judges, including the Chief Judge.
(f) For competitions held on the track, there must normally be six judges, including the chief judge;
(f) For competitions held under Rule 1.1(a), there may be no more than one judge from any country.
Senior Judge
3. (a) In competitions held under Rule 1.1(a), (b), (c), (d), (f), the Chief Judge has the power to disqualify an athlete inside the stadium if the competition ends in the stadium, or the last 100 m, if the competition takes place entirely either on a track or on a road; if his walking style clearly does not comply with paragraph 1 of the above Rule, regardless of the number of red cards that the head judge has previously received for this athlete. An athlete who is disqualified by the Chief Judge in accordance with this Rule is allowed to complete the course. The athlete must be notified of such disqualification by the Chief Judge or his assistant by showing the red baton at the earliest opportunity after the athlete has completed the course.
(b) The Chief Judge has general control over the conduct of the competition and acts as a judge only in the exceptional situation noted in paragraph (a), in competitions held in accordance with Rules 1.1 (a), (b), (c), (d). ), (f). For competitions held under Rules 1.1(a), (b), (c), (f), two or more assistant chief judges may be appointed. The Assistant Chief Judge(s) may only assist in announcing a disqualification and shall not act as Race Walking Judges.
(c) For all competitions held under Rules 1(a), (b), (c), (f), there must be a caution board judge and an assistant chief judge.
Warnings
4.
Athletes are warned if their walking technique could lead to a violation of paragraph 1 of this Rule by showing the athletes yellow card with a violation symbol on each side of the card.
They cannot receive a second warning for a similar error from the same referee. After the competition, the judge is obliged to inform the senior judge about the warning he has announced to the participant.
Red card
5. When the referee sees that an athlete has violated Paragraph 1 of the Rules by apparent loss of contact with the ground or bending of the knee during any part of the competition, the referee must issue a red card to the chief referee.
Disqualification
6.(a) When three red cards are issued to the Chief Judge by three different Judges, the athlete shall be disqualified and informed by the Chief Judge or Assistant Chief Judge by showing the red card to the athlete. Failure to notify an athlete will not result in reinstatement of the athlete following a disqualification.
(b) In all competitions directly supervised and/or sanctioned by the IAAF, red cards from two judges representing the same country shall not, under any circumstances, entitle a judge to declare a disqualification.
(c) In stadium competitions, a disqualified competitor must immediately leave the track, and in road competitions, he must remove his bibs and leave the track immediately after being disqualified. Any disqualified competitor who does not leave the course or track may be subject to further disciplinary action in accordance with Rule 60.4(f) and 145.2.
(d) One or more warning boards must be located on the course close to the finish to ensure that each competitor is aware of the number of red cards issued to the Chief Judge. The symbol of each violation must also be indicated on the scoreboard.
(e) At all competitions held under Rule 1.1(a), portable computerized transmission devices must be used when transmitting red cards to the assistant referee and on the referee's scoreboard. In all other competitions where such a system is not used, the Chief Judge shall, immediately after the end of the competition, provide a report to the Referee of athletes disqualified under Rules 230.3(a) and 230.6(a), indicating the number, time of notice and infractions. The same report is compiled for athletes who received red cards.
Start
7. The competition begins after the shot is fired. The standard commands for track events over 400 m are used (Rule 162.3). In competitions with a large number Before the start, participants are announced to be ready for five minutes, three minutes and one minute.
Safety and medical issues
8.
(a) The Organizing Committee of Race Walking Events must ensure the safety of competitors and judges. For competitions held under Rules 1.1(a), (b), (c), (f), the Organizing Committee must ensure that the course on which the competition is taking place is closed to traffic in both directions.
(b) In competitions held under Rules 1.1(a), (b), (c), (f), competitions must be scheduled to begin and end in daylight.
(c) A superficial medical examination during the competition, carried out by authorized medical personnel designated by the Organizing Committee and wearing clearly visible insignia such as appropriate armbands, vests or other similar items of clothing or equipment. - is not considered assistance.
(d) The Athlete must leave the course immediately if required by the Medical Delegate or a member of the Official Medical Service.
Drinking/refreshing and food stations
9. (a) Water and other permitted drinks and food must be provided at the start and finish areas of all competitions.
(b) For all competitions held over distances up to and including 10 km, drinking/refreshing stations (providing water only) must be provided at regular intervals along the course, taking into account weather conditions.
Note: If organizational and/or climatic conditions allow, water/shower diffusers can also be placed along the route.
(c) For all competitions over 10 km, food stations must be located on each lap. In addition, drinking/refreshing stations, where water only is provided, are located approximately midway between food stations, or more frequently if weather conditions require it.
(d) Refreshments, which may be provided by either the Organizing Committee or the Athlete, must be located so that they are easily accessible or can be placed directly into the hands of the Athletes by authorized persons.
(f) An athlete who takes food from food stations other than those designated for this purpose shall be disqualified by the Referee.
(f) At competitions held under Rule 1.1(a), (b), (c), (f), no more than two officials from each country may be behind the catering table at any one time. Under no circumstances should an official run alongside an athlete while he is feeding.
Highway tracks
10.
(a) In competitions held under Rule 1.1(a), the circuit must be no more than 2.5 km and no less than 2 km. For all other competitions, the lap must be no longer than 2.5 km and no shorter than 1 km. For competitions that start and finish at a stadium, the track must be located as close to the stadium as possible.
(b) The highway course shall be measured in accordance with Rule 240.3.
Conducting competitions
In competitions over distances of 20 km or more, an athlete may temporarily leave the track or course with the permission and under the supervision of a judge, provided that by leaving the course he does not shorten the remaining distance.
12. If the Referee is satisfied with the report of the Umpire or Course Judge, or receives any other confirmation that the athlete has left the marked course and shortened the course, the athlete shall be disqualified.
It would seem that we are all walking. We do this every day, morning, afternoon, evening, and sometimes at night. Few other physical activities take up so much human time, which means, in theory, even a person far from sports is more or less prepared for such stress. So why don't you try it out in practice? Choose one of the training options and try it out. But first, a little theory:
1. You can walk at a speed of even 8-10 km/h (and professionals even accelerate to 16 km/h). So what is the difference from running then? The difference is that when walking, no matter how fast it is, one of the feet is always in contact with the ground, that is, the flight phase characteristic of running is absent.
2. Another difference from running is that walking is a more gentle form of exercise: it is more flexible in terms of speed and less demanding on the surface. So, running on asphalt is harmful to joints, but walking in this case is not so dangerous.
3. If you tie the number of steps to the speed of the athlete, you will get approximately the following ratio: 60-70 steps per minute - 2.5-3 km/h; 70-90 - 3-4 km/h; 90-120 - 4-5.6 km/h; 120-140 —5.6-6.4 km/h.
4. Step length in race walking is 100-115 cm, frequency is up to 200 steps per minute.
5. Walking uses 2/3 of the muscles of your body, and since you actively work with your hands, the effect is comparable to ski training or swimming.
6. An hour of walking is approximately 440 kcal (calculation is given for a person weighing 70 kg moving at a speed of 9 km/h).
7. The best way increase the load in walking - choose hilly terrain. The effect in this case will be more noticeable than that which gives an increase in speed on a flat surface.
8. Another way to make your workout more effective is to use poles: walking with them will require 22% more calories from you than running, since in addition to the legs, the athlete’s arms begin to work.
TRAINING ON FLAT TERRAIN
To test your limits, start with this workout, suitable for any type of terrain.
Warm-up
- Walk for 2 minutes at a calm pace, getting used to the technique and at the same time warming up for a more serious load.
- Go to a speed that is average for you, that is, not too easy and far from your maximum. Stick to this pace for 3 minutes, also paying attention to your technique and breathing.
Main part
- Increase the speed again, this time bringing it to high. Walk for 1 minute at a given pace, trying not to slow down.
- Go to calm pace and hold it for a minute.
- In total, you need to alternate between high and calm walking speeds for 13 minutes. The intervals of each rhythm throughout the workout should be 1 minute.
Hitch
- The end of the workout is minutes of walking at an easy pace. Try to catch your breath.
HILLY TERRAIN
For this workout, you need a small hill or slope that you can reach the top of in 3-4 minutes, and a stopwatch.
Warm-up
- A 3-minute easy walk will get you ready for the workout, but try to walk while actively working your arms to also warm up your upper body muscles.
Main part
- Choose a pace at which you can talk while walking, and at that speed climb to the top of the hill, using a stopwatch to track the time it takes you to climb.
- At an easy pace, descend to the starting point and ascend again, but this time try to reach the top point 2 seconds faster.
- For the next 25 minutes, try to do each hill climb 2 seconds faster than the previous one (but don't start running - this is a key requirement for any workout that relies on walking).
Hitch
- Within 2 minutes brisk walking on a flat surface, restore your breathing.
WALKING WITH LUNGES
Choose the type of terrain yourself: for those who are trained, you can try this activity on a hill; for beginners, flat terrain is better suited.
Warm-up
- Walk for 2 minutes at a pace that is comfortable for you.
Main part
- Walk at above average speed for 4 minutes.
- Move on to lunges - walk with lunges to the right for 1 minute, lowering into a squat with each step.
- Again, return to normal walking at a pace from medium to fast (which one to choose - decide for yourself based on how you feel).
- For the next minute, lunge to the left, similar to what you did to the right.
- Walk at an easy pace for 2 minutes, and then walk at a fast pace for 4 minutes.
- Another 1 minute of walking with lunges. Be patient - the training will end soon.
- You can do a few more alternations of squats and walking, or you can move on to a cool-down. Listen to yourself.
