Traceurs make efforts through training, conditioning, and practice to improve performance. A critical link in this process is proper nutrition.
Improper nutrition can not only hinder performance, but is a detriment to overall physical health. The macronutrients (water, carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals) can all have major implications if low or deficient.
Parkour raises numerous energy issues, such as body weight maintenance, proper nutrition before and after training.
So how do we need to eat for parkour?. Lets take a look at what parkour is on a physiological level.
Parkour is characterized by high-intensity anaerobic activity interspersed with sub-maximal aerobic work. Traceurs need to rapidly generate muscular force in a quick series of movements.
Aerobic endurance is required to assist with recovery between bursts of high-intensity activity and to support performance through several different movements.
In
parkour the traceur must move his body as fast and as
explosively as possible during play, carrying unnecessary
weight is costly energy expenditure so staying lean
is important.
Another problem with traceurs is that they tend too over train and under eat, leaving them listless, tired, sleep deprived and increasingly prone too injury. With this in mind the traceur will get the most out of each training session if they are adequately fueled and hydrated.
Another problem with traceurs is that they tend too over train and under eat, leaving them listless, tired, sleep deprived and increasingly prone too injury. With this in mind the traceur will get the most out of each training session if they are adequately fueled and hydrated.
How to Get Started in or
If you've seen people doing crazy jumps over railings and through cities, these trained experts are probably practicing either parkour, or Free running. Parkour is a form of movement that stresses efficiency and speed, requiring you to get from point A to point B as quickly as possible. Free Running is similar, but it also involves aesthetic movements such as flips, spins and many other forms of flair. Read on to find out how to get started in either of these two methods.
Tips
- Wear comfortable clothing. This does NOT mean jeans. Jeans are totally inappropriate for parkour as they greatly restrict leg movement and are actually rougher than most people think.
- If you are an asthmatic, make sure that you are not wheezy, as it could drastically effect your run.
- Stay safe at all times! Know your limits.
- Be aware that you might get seriously injured performing these movements.
- Always warm up and stretch. Try to stretch all the muscles in your body. Loosen all joints (especially the knees and ankles). A good way to do this is by rotating each joint.
- Only stretch after warming up your muscles. Stretching tense muscles will actually decrease strength and effectiveness by as much as 30%.
- Avoid large jumps until you learn how to properly deal with the smaller jumps.
- Practice on the floor so that when you transfer the skills into the more difficult locations, you know what is and isn't physically possible.
- Although there are certain tricks that one can incorporate, finding your own way over any given obstacle will allow a higher level of diversity and give you greater options.
- If your hands hurt (sting) after a session of Parkour/Freerunning, it's probably a good thing. When they heal up, they will be tougher the next time and you will be able to train for longer without your hands giving up on you.
- Take a break when you are sore. This means that your muscles have broken from the strain, as with any good workout, and need to rest. Go grab an energy bar and take it easy.
- Make sure that all your gear is tight and fixed. You don't want any mishaps.
- While it is important that you take your training seriously and that you try to develop your own style, there are certain basic things that you need to know before you can truly reach your full potential.
Warnings
- You might fall and hurt yourself, so be as careful as possible starting out.
- The best judge of your abilities is you. If you think that something is out of place or not right, just stop and get someone to help you.
- If there is a jump ahead that you're not sure you can make, don't try it!
- Always carry a cellphone. If you or someone else is injured badly, then you will want the emergency service access! This is especially important if you are alone.
- Scout your route. You don't want to go up and over a wall, only to find something sharp/toxic/hot/deep etc. on the other side
- Don't do anything big while hungry, thirsty or tired
- Don't bug other people when they're about to do a big jump- they'll just get agitated and might fail the jump as a result.
- Be aware of how dangerous this discipline can be. If you are just starting out, stay off rooftops and keep everything within your control. A major part of the discipline of Parkour is slow progression, and body control. Be safe and in control.
- Before doing a jump or other stunt check if you have everything secure you don't want your cellphone to fall out when you jump.
Things you'll Need
- A pair of good running shoes with grip and shock absorbers.
- Light, comfortable clothes
- Climbing gloves if you have soft hands.
- Water to drink.
- good muscles
- good balance
Useful Parkour Links
- http://www.americanparkour.com/
- http://www.parkourgenerations.com/
- http://www.sfparkour.com <--- forums.
- http://parkour.net
There is no equipment required, although practitioners normally train wearing light casual clothing
- Light upper body garment such as T-shirt, sleeveless shirt or crop top if anything is worn on the upper body
-Light lower body garment such as sweatpants, some wear tracksuit bottoms or shorts
Comfortable running shoes, that are generally light, with good grip, and flexibility are encouraged. Various sport shoes manufacturers such as Nike, with their "Free run" shoes, have developed shoes specifically for parkour and free running; and many other companies around the world have started offering parkour-specific products. Some use thin athletic gloves to protect the hands; those who do not, prefer to "feel their environment" directly, often developing thick callouses. Since parkour is closely related to méthode naturelle, practitioners sometimes train barefooted to be able to move efficiently without depending on their gear. Some traceurs also use the lightweight feiyue martial arts shoes. David Belle notes: "bare feet are the best shoes!
