Method of teaching walking, running
The techniques of walking and running belong to the basic natural movements. Walking is a cyclical movement; it has a positive impact on the circulation of blood, breathing and metabolism. Running is also a cyclical movement but much faster than walking. Students are made to practice running so that their stamina and the muscles of lower limbs could be developed. We can walk on our soles, heels, with bended knees, in squat, on stairs and outdoors. These exercises develop our leg muscles and helps maintaining the arch of our feet. The effect of walking can be enhanced with swinging and circling our arms. It can be done on the spot, keeping space, with various tempos, in different directions and it can be combined with other types of gaits.
In trainings or EP classes they are mainly applied in warm up phases. Slower walking and running exercises are also used when movements are complicated or difficult.
The aim of gradualism is achieved if walking exercises are used before running. Both walking and running can be done individually, in groups, in a circle, in two different circles, from one side of the gym to its other side or diagonally. There should be at least 1, 5-2 meters between students. Students are ordered to “start” or to “stop”. More experienced students can be ordered to “continue the exercise” or, for example, “go on walking on your toes!”, “Go on running while lifting your heels!”
The effect of running is more intensive. It develops coordination and improves endurance.
- running while swinging knees and heels;
- running backward;
- running while turning;
- running with cross steps;
- running on the spot;
- running while swinging a leg
- running on different grounds
- running on stairs
- running while performing different exercises, for example, running and squat, doing Turkish seat, lie supine (the direction must always be given).