Natural run from Gordon Pirie. Piri on strength training

Workout

Julia Trusova

British athlete Gordon Peary ran for 45 years, set 5 world records, participated in three Olympics and ran 347,600 km. His experience is useful for both novice runners and professional athletes. In 1996, after the death of the legendary athlete, his book “Run Fast and Without Injuries” was published. Run Review publishes excerpts from it, which are full of valuable advice.

History of appearance

Peary wrote "Run fast and without injury" in just 24 hours. It was not long before his death, so a close friend of the athlete, John S. Gilbody, published the book.

In the preface, the athlete explains that he took up the pen in response to numerous requests for advice - how to avoid injuries, save joints, and correct running technique. He believes that people get hurt and frustrated in running because of the sheer amount of misinformation. Many of the thoughts in his book contradict what you know.

Peary talks about the atmosphere in the running community in the 1940s, when he was just starting out. To describe briefly - aggression, anger and suffering. Runners went out for runs angry, ready to fight with anyone they met. They drank experimental drinks that caused them to be carried out of the competition with convulsions. Running required courage from a person, and not a reasonable approach to training.

But there was a moment that changed everything. After seeing the performance of the Polish runner Emil Zatopek in 1948 and noting the ease of his running technique, Piri was inspired and began to train.

German technology

Very important for Piri was the meeting with the German coach Waldemar Gerschler after the 1952 Olympics in Helsinki. It was from him that he learned about the principles of interval training.

Gordon Pirie's 12 Essential Rules for Running

Running with correct technique on any surface (even on bare feet) cannot cause injury.

A run is a sequence of jumps with bouncing landings on the forefoot. Legs should be slightly bent at the knees - silent running. When landing, the foot should be under the center of gravity of the body. A person becomes on the heel only when walking.

Everything you put on your body impairs your running technique.

Quality wins over quantity. The speed at which you train will be your running speed.

Walking harms running.

The frequency of steps should be from 3 to 5 per second.

The strength of the arms should be proportional to the strength of the legs.

Correct posture is critical for running. Don't lean forward!

Speed ​​destroys stamina, stamina destroys speed.

There is only one training program for each runner. One that reflects its unique features. Any program is stupid if there is no control.

Static flexibility exercises lead to injury!

Running is being in conditions of insufficient air intake. Therefore, breathing through the mouth is a must.

Piri on training

The main goal of training is the result shown in competitions. The training plan must be flexible. Strict adherence to the plan, the desire to “run in” a certain amount will harm progress. Sometimes it's better to lighten up your workout or even have a fasting day so you don't set back your progress.

It is very important to have patience and not get overwhelmed. It takes time to fully unleash your sports potential. You can’t take breaks, this is sports suicide. You can focus on other types of training, but you cannot completely abandon running training.

A good training program is one that allows you to work out every day with a return. If recovery takes several days, that's bad.

Piri on running technique

Incorrect running technique is the cause of injuries and low performance. But it can always be corrected. Imagine that you are standing barefoot. Rise on your toes and shift your balance forward. In order not to fall, you have to take a step. In this position, begin to run at low speed, taking steps with an emphasis on the fingers.

The legs should be bent at the knees, the body vertically straightened. Land on the forefoot - the base of the toes. But you can’t stay on your fingers: this will lead to injuries. It is necessary to touch the ground with the entire sole. The earth should not be beaten, but gently stroked. You should run like a little squat.

Another secret: use the ability of the muscles of the foot and hips to store and release elastic stretch energy to increase running power. The frequency of the running step must be at least three steps per second. You must move easily and silently. You can’t run with too large steps: this will lead to injury, in addition, it slows you down.

Piri on the position of the hands

The task of the arms is to help the legs carry the body horizontally as quickly as possible. On initial stage learning the technique of the hand should be kept pressed to the body in order to pay full attention to the work of the feet and legs. When the runner has mastered the technique of the legs, you can add arms.

You need to keep them close to the body, elbows bent at an acute angle - less than 90 degrees. Gradually, the movements of the hands should become more and more energetic. The swings are short and sharp. Avoid waving your arms to the side. The forearm should cross the chest slightly, but not go beyond the middle of the chest. The body does not move. Hands without tension are fixed at the elbows, palms facing the chest - so they will not waste energy in vain. Fingers clenched lightly thumb above.

If the arms hang limply along the body, the speed will be low, the legs and lower back will be overstretched. Possible running colic.

Pirie about running shoes

Peary believed that most modern running shoes are designed incorrectly: most of the protective material is on the heel. This leads to incorrect conclusions about running technique and injuries.

According to Piri, running is natural for the human foot, respectively, shoes should follow its shape without changing the curve. He advises choosing the lightest shoes you can find. It is important that the thickness of the sole under the heel and in front is the same, without wedge-shaped inserts and thickenings. The ideal running shoe should be like a sturdy ballet slipper. The foot should not slip inside, the shoes should fit tightly like a glove. It is very important that it does not press on the Achilles tendon - this can cause injury. Piri advises to simply cut off the protruding “for protection” part of the tendon.

Peary considered the shape of the heel to be another problem with running shoes - it differs from the shape of the human heel itself. Around there is emptiness, the load falls only on the base. He also suggested a solution: to fill the void with a material that exactly repeats the shape of the heel.

If you run correctly, your shoes will wear under your toes. That's where the material is needed. The sole should not be too soft, you will lose stability.

Piri on breathing

Breathing should follow the rhythm set by the arms and legs. Piri advises breathing fast and short inhalations and exhalations, "puffing like a dog." Don't breathe deeply.

Pirie on interval training

Interval training according to the Gershler method includes running on segments from 100 to 2 thousand meters and trains muscles and the cardiovascular system well. But it is important to run at your own pace, without going beyond the capabilities of the body. The program can be flexible, the rules are as follows:

Speed. Should be such that you can complete all the intended work without undue stress

Distance. The athlete must be able to cover the distance at the required pace.

intervals. Rest intervals must be sufficient to allow the athlete to complete the next segment at the required speed.

Continuous run. In the intervals between segments fast run you need to continue running at a comfortable pace

Variability. The length of the segments and the speed must vary to maintain interest.

Technique. The coach must control the running technique

There should be at least ten fast segments in a workout, and rest intervals should provide an opportunity to recover. Don't run too fast!

Piri about the pulse

You need to check your pulse every morning before you get out of bed. If it exceeds the norm by 10 percent, you can’t train on that day and two more days after it returns to normal. This is a signal that not everything is in order with the body.

During interval training the pulse by the end of the segment should reach 180 beats per minute. A new interval can be started when it drops to 120 beats per minute. Gradually, these periods of rest will be longer and longer. If you need 65 seconds to recover, it's time to stop running.

Piri o strength training

The runner must have equally well developed left and right sides of the body - imbalance leads to injury. Piri advised working with dumbbells with the maximum possible weights: if you can do three sets of ten repetitions, the weight is too small, if you cannot do six, the weight is too large. With a barbell, you must strive to ensure that its weight is equal to the weight of the body or exceeds it by two-thirds. Indicator - you should be able to lift the bar over your head. Wherein muscle mass will not grow noticeably, you will not look like a jock. The frequency of training is once every two or three days.

Piri on how to start running from scratch

A person who has not run at all and has not taken a single step must first accustom his body to the very fact of the presence of sports in life. To do this, you need to start exercising twice a day - 5-10 minutes of walking or light running. Consult a doctor.

Piri warns that at first it will be difficult - the muscles will start to hurt, you will feel a little tired. But you will sleep more and better. If you hold out for a month, we can assume that things have gone. It is important to pay attention from the very beginning correct technique running.

You can only increase the load if you can do it without stress. Leave the marathon alone until you have two or three years of good preparation.

Piri on diet and vitamins

Piri had a good attitude towards vegetarianism and believed that the most useful products were freshly plucked from the garden. He was strongly opposed to products made from wheat flour, sugar and homogenized milk. There is advised slowly, in a relaxed atmosphere. Add vitamins - but the doctor should select them, as the form grows, dosages should be reviewed.

In addition, Piri advised not to drink with meals, 10 minutes before and within an hour after. You can run no earlier than two hours after eating.

Piri about medicine

Peary advised caution with antibiotics as they ruin results for long years training and proper nutrition use them only in extreme cases. After taking antibiotics, you need to give the body a rest and not run for at least a week. Avoid surgery if possible.

Read online Piri Gordon - Run fast and without injury - free full version books (whole). Genre: Sports, Dr. John S. Gilbody, year 1996. Here you can read the full version (full text) online without registration and SMS on the website site (LibKing) or summary, preface (abstract), description and read reviews (comments) about the work.

Piri Gordon - Run fast and without injury summary

Run fast and without injury - description and summary, author Piri Gordon, read for free online on the site electronic library website

Running is one of the most natural human activities. physical activity. It is simple in nature and requires almost no special equipment to practice.

For many runners, this seeming simplicity can turn into a serious stumbling block - if you do not pay close attention to running technique, a competent combination of various kinds stress, then initially enjoyable activities can turn into a source of injury and frustration.

How to avoid this danger, how to learn to run in such a way that for many years you can enjoy your workouts and progress as an athlete? How to start training and how to find the key to progress for an already established athlete? The book of the outstanding British runner Gordon Peary is devoted to the discussion of these issues.

In his book Run Fast and Without Injury, Gordon Peary, based on his sports and coaching experience, talks about the most important aspects of preparing and training runners of all levels - from recreational runners to athletes performing on international competitions. Much attention is paid technical training and building a training program.

Run fast and without injuries - read online for free full version (full text)

Curriculum vitae

Gordon Peary is one of the most popular athletes of the 50s. During his life he set 5 official world records and about a dozen unofficial ones. He was distinguished by his versatility sports training and extraordinary athletic longevity.

Piri was born in 1931. In 1948, inspired by the victories of Emil Zatopek at the London Olympics, he began active running training. The beginning of the 50s was very successful for Gordon. In 1951, at the age of 20, he set the British 6 mile record, and broke that record twice over the next two years (28 min 19.4 sec). The year 1953 began for Gordon with winning the National Cross Country Championship (he won this title 3 times) and setting the British records for 10,000 meters (29 min 17.2 sec) and 5000 meters (14 min 02.6 sec), as well as a world record in relay race 4x1500 meters and a record for 3 miles. In the same year, he beats America's top mile runner, Wes Santee (4:06.8), and shows that he can perform equally well over a wide range of distances. In 1956, his name does not leave the pages of the British press. On June 19, a 5000m race took place in Bergen, in which he ran with Vladimir Kuts, the former world record holder for this distance. Piri leads Kuts by 3 seconds and improves his own time at this distance by 25 seconds, and sets a new world record - 13:36.8. Three days later, he sets another world record - 3,000 meters in 7:55.6 (on September 4, at competitions in Sweden, he will improve this record to 7:52.7). Gordon Peary took part in three Olympic Games ah, but ironically, he did not manage to take the highest step of the podium. At the 1956 Melbourne Olympics, Peary competed in the 5,000 and 10,000 meters. From the very beginning of the 10,000 m run, Vladimir Kuts and Piri took a deadly pace, leaving the other participants far behind. Several powerful accelerations exhaust Piri so much that he gives up the fight in the last laps of the distance and finishes only eighth. Vladimir Kuts finishes with Olympic record 28.45.6. Five days later, Piri competes in the 5,000 m and chooses smarter tactics against his main rival and finishes second, Kutz sets another Olympic record - 13:39.86. Gordon Peary shows the time 13:50.78.

Peary continued to compete until 1961, setting a new British 3-mile record that year of 13:16.4 (exactly 10 years after his first 3-mile record was set).

After graduation sports career at the highest international level, Piri continues to actively train and perform at amateur runs, coaches, and educates several world record holders.

Peary was distinguished by extraordinary sports longevity - his running career lasted about 45 years and at the end of his life he sets another record - he enters the Guinness Book of Records as the person who ran the longest distance in his life (240,000 miles).

Peary died of cancer in 1991.

Piri: the forgotten athlete

Sir, in your note of February 26, published under the heading "Piri's services to Athletics You wrote about the tribute paid to Gordon Peary during the funeral service at Saint Bride's Church, Fleet Street. The service was attended by representatives sports generation Piri, officials and numerous press.

It is regrettable that the honors and recognition were not given to the athlete during his lifetime, but come only now, after his death. The country, which the athlete glorified in the stadiums of the whole world, did not consider his merits worthy of recognition, and there was no place in it for the application of his vast experience and boundless enthusiasm. Big number fans of the athlete around the world are perplexed to learn that in Britain he was not even offered an official job as a coach.

To justify these facts, in a note dated February 26, you write that in the time of Piri, until the 60s, there were no official awards for sports achivments. But it's not.

In June 1955, at the Queen's Birthday celebrations, Peary's contemporary, Sir Roger Bannister, received the title of Commander of the Order of the British Empire (CBE) for his contribution to the development of amateur sports, namely for overcoming the 4-minute mark in the 1 mile run. . At the same ceremony, George Headley, a Western Indian cricketer, was honored with a Member of the Order of the British Empire (MBE).

Other examples can be given - at the New Year's celebrations in 1958, Dennis Compton was given CBE status (for sporting merit), and boxer Hogan Bessey received an MBE for the development of sports in Eastern Nigeria.

Ironically, in the same year, for sporting merit, the title of Officer of the Order of the British Empire was awarded to the Secretary of the Board of the Amateur Athletic Association, Jack Crump, with whom Peary was often in sharp disagreements.

Piri's contribution to the development of sport far exceeds what was done by his contemporaries - athletes and officials. He was a giant of his time, his name drew crowds at the White City stadium, and later inspired Bedford and Foster. Obviously, he had to pay the price for the independence of judgment, which is not possible without the appropriate Oxbridge pedigree. The gathering of the people at Saint Bride was the answer to this injustice, and the answer must be heard.

Mrs. Jennifer Gilbody

Thanks

I would like to thank Mrs. Patricia Charnet and my mother, Jennifer Gilbody, for supporting this project. In the end, I was able to keep my promise to Gordon Peary to edit, proofread, and publish his work. I'm sure that if he were with us, he might have added a few more words, for example, about those "damn times"!

Purley, November 2, 1946 (Gordon far right)

Foreword

Gordon Peary lived with us for several years until his death in 1991 and had a huge impact on all of us. One of Gordon's qualities that made a particularly strong impression was the level of his physical training and the desire to improve in everything related to sports. A prime example of its unique physical form he demonstrated at a logging site in Hampshire when, to his pride, he was able to cut many more trees than a partner who was 30 years younger than him. Another example was my agreement to "run" with Gordon along an abandoned railroad track. At that time I was half his age and considered myself well prepared. However, I cooled down a little when I saw that in the time that I had covered the intended distance segment 1 time, Gordon had traveled three times as long! After this humiliating run, I listened to comments about my sports shoes and running technique (if any).

The main theses of the theory of sock running according to Piri:

• While running, you do not need to throw your foot forward and land on your heel. This causes shock loads and injures you. Moreover, landing on the heel, you slow down and are forced to apply force again to accelerate.
• You should land on the forefoot, which at the time of landing is under your center of gravity, which does not cause braking. Your run resembles the run of a "duck" - you should intermittently and sharply push off the ground as if you were running on a hot frying pan. You need to land on the outer arch of the forefoot, keeping the leg slightly bent at the knee. The bent knee causes the lower leg to be tilted forward, with the calf stretch reaching its maximum, and in the energy storage phase ankle joint completes its full range of flexion by the time the foot begins to lose contact with the ground.
• You will be able to run further like this because your legs are more in the air and rest. You don't have long hard landings - they are replaced by intermittent and frequent pushes. This mode of operation is more energy efficient for the leg muscles.
• Breathing should correspond to a fast and clear rhythm set by the hands and feet. Breathe in quick and short breaths, puff like a dog. Don't breathe deeply!
• To accelerate, you just need to increase the speed of the legs, but not their spread. Increasing your speed will allow you to change the dispersion later, but you will still land under your center of gravity and will not slow down.
• You need to run in sneakers with the same thickness of the sole along the entire length. If you run correctly, the shoe wears out under the toe, not the heel. Having mastered the Piri technique, you will realize that bulky heels are a big problem! See what they were running Olympic champions who had long careers, not like today.
• Hands go along the body, helping you to push.
• Do not lean forward and look to the horizon!

"If you've spent many years of hard training (with a bit of luck and a lot of determination) you'll be a great runner, but you have to understand that preparation takes time and perseverance.
It's very important to be consistent. You should treat every day of training as if it were your last."

"It takes years of dedication and intense, carefully controlled training to reach our full potential. Training means constantly fighting the weaknesses that hold us back."

"An athlete should not train with less output than his athletic form allows."

"Requires close attention to lifestyle and nutrition."

"But the most important thing is to understand what needs to be done in order to achieve the maximum disclosure of their capabilities."

"In 1960, Abebe Bikila won Olympic marathon in Rome, running barefoot through the streets with a terrible pavement, including in places paving stones. Bruce Tallo won the 1962 European Championship 5,000 meters, also running barefoot, and Zola Bud set barefoot world records in the 2,000 and 5,000 meters. She also won the World Cross Country Championship in 1985 barefoot."

"I take into account about 100 different factors that affect the preparation of a champion runner. Most coaches take into account about 20 factors, some 45-50 and I know only one or two that take into account about 100 parameters of this art. By this I want to emphasize the following: (1 ) there are no such trifles in your lifestyle or training that would be too insignificant to consider their impact on training process, and (2) it is very important to find a good coach."

"There are no unattainable heights, if only there is a will to strive for them. People themselves invent limitations for themselves."

"Certain combinations of vitamins work very well, while others destroy each other. For example, vitamin E is destroyed when taken with iron. You should make sure to take them at different times of the day."