- High speed and tactics
- Learning to relax
- Start as a pledge of victory
- When the finish is just around the corner
- It's all about the body
- Without the right to mistake
- Forward to the championship!
Running to medium distances requires a person of special skill and endurance. It would seem that it is difficult to overcome the distance from 800 to 2000 meters? Not such a great load for a more or less trained athlete!
In fact, the run must be taken seriously. After all, if you master some secrets, you can achieve considerable success on this path. So, what should be the technique of running at medium distances?
High speed and tactics
The main characteristic of running, regardless of the duration of the distance, is the absence of a double support and the existence of a flight period. Simply put, for no second, both legs of the athlete should not be on the ground.
There are several varieties of this sport discipline. Among them, running for medium and long distances, which differ from each other for a number of features. The first option combines both high speeds, and the tactics on which the final result depends, and the health functions. Probably, this is the key to the popularity of this discipline among athletes.
Learning to relax
Savings and efficiency - these are the two main criteria for the correctness of running at medium distances. The question arises, what do they have to do with sports achievements?
First, the athlete must spend his movements economically. In strong runners, they are soft and smooth, without any noticeable swaying or stiffness. Secondly, his task is to spend his physical resources with maximum efficiency. So, the athlete must be able to master the art of relaxation. At a time when effort is needed, they need to be invested in time and in the right amount. But, when the need for them disappears, the muscles should be given a rest.
Start as a pledge of victory
But this is in general. The technique of running for medium distances means a lot of nuances. And you need to start from the start. At this stage, it is necessary to take the correct starting position, that is, put the jogging forward forward to the specially drawn line. At this time, the second leg should rest on the toe. The distance between the two limbs is traditionally the length of one foot.
The weight of the body should be transferred to the jogging leg. Hands should be bent at the elbows and diluted.
As soon as the shot or the command "march!" Sounds, the athlete starts moving forward. And this is a very important point, because the starting dispersal is the key to further success. It should give the optimal speed dial. Let's repeat: "optimal not "maximum".
If you immediately try to give 100%, then irreparable things can happen. That is, the early "acidification" of the body is the supersaturation of lactic acid (lactate) in the muscles. Let's list the signs of this state:
- rapid breathing;
- rapid (sometimes thread-like) pulse;
- severe weakness;
- deterioration of coordination of movements;
- turbidity (and even loss) of consciousness.
Thus, trying to squeeze himself out to the maximum at the very beginning of the race, the athlete risks and does not get off at all. thereforethe most reasonable is to run, gaining speed by increasing the frequency and length of the step.The maximum indicator should be reached already to 60-70 measures distance. Next, you should move smoothly to the speed that will become characteristic of the whole path.
How to calculate it? There is no general formula for all. An experienced athlete is able to independently "adjust" to the features of the current situation. But we will result the scheme which all runners use without exception.
So, the desired speed is formed from the length and speed of single steps. If the step length is 2 meters, and their frequency is three per minute, then it is not difficult to derive the average. It will be 6 m / s. It is quite enough to ensure an effective run at medium distances.
When the finish is just around the corner
A clear sign that you are doing everything right is the comfortable location among the other runners. The athlete should not be pushed to the edge of the brow: the most advantageous from the tactical point of view of the place is the head or tail of the group.
When the finish is not far off, that is, before it remains 200-400 m, you should slightly change the order of actions.To do this, strongly tilt the body forward, increase the frequency and length of the step, actively work with your hands.The final segment is the peak of all work: it should be passed at the limiting speeds. And for this athlete will need sprint quality.
It's all about the body
What does the athlete's body look like during the run to the middle distance? The trunk should have a slight inclination forward. This is very important, because the excessive angle directly affects the reduction in the length of the step.
The technique of running for medium and long distances implies the right rhythm of breathing. It can not be restrained at the first steps, otherwise it is possible to earn hypoxia.
Usually one breathing cycle - "inhalation-exhalation" - is done approximately for 4-6 running steps. But it is natural that with increasing fatigue the frequency of breathing also increases.
And here are a few important rules that should be observed if you run to medium distances:
- under favorable conditions (optimal air temperature, absence of dust and sand), inhalation can be made through the nose and mouth, and exhalation - only through the mouth;
- If running is carried out in the cold season or in the air there are foreign impurities, the breath should be carried through the nose, and the exhalation should be combined: nose and mouth.
- the correct technique includes short respites in the repulsion phase.
Without the right to mistake
By the way, there are a number of common mistakes that prevent runners from achieving their goals. We list the main of them:
- Strongly tight housing;
- inadequate lifting of the thigh;
- no complete repulsion from the earth;
- swinging from side to side torso;
- lack of control of hands.
It is quite problematic to analyze your mistakes without seeing them from the outside. thereforetry to deal with the supervision of a good coach, which will help fix and eliminate all the flaws.
Forward to the championship!
Of course, it is impossible for the first time to stand on the treadmill and immediately show good results at medium distances. To do this, we need to bring together the following factors:
- endurance athlete;
- constant training;
- participation in sports games;
- long distance running with constant acceleration.
In addition, the mood of the athlete is very important. If he treats his studies with all responsibility, the result will not be long in coming. After all, such well-known athletes as Usain Bolt, David Rudish, as well as our compatriot Yuri Borzakovskiy went to their titles for many years.
Therefore, to achieve high results, you need an objective attitude to yourself, an analysis of errors and careful work on them.
If you are interested in the technique of running for long distances, it is in many respects similar to the above. The difference is that it requires even greater endurance and physical preparation. It is not surprising that many athletes who have mastered the average distances, gradually move on to protracted. But it should be remembered that the loads in this case are simply colossal, therefore it is necessary to regularly undergo examinations with doctors..