Medium and long distance running technique. What you need to know about middle distance running Distance running and finishing

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Running technique for medium and long distances

Middle-distance running includes running 800 m and 1500 m, long-distance running -
from 3000 to 10000 m, which are held at the stadium or at cross-country distances.

Conventionally, the running process can be divided into start and starting acceleration, distance running and finishing. The fundamentals of running technique are the most conservative and have not changed significantly over the centuries. Conducted studies in individual technique among leading athletes made only small changes. Basically, the influence of various factors on the running technique, the work of certain muscles in the process of creating running speed was determined, the biomechanical parameters of the main characteristics of the running technique were determined (Fig. 24).

Rice. 24. Medium Distance Running Technique

A great influence on the promotion of running and the involvement of the younger generation in this sport in Russia was exerted by such outstanding athletes of the last century as the Znamensky brothers,
V. Kuts, P. Bolotnikov, L. Bragina, T. Kazankina and others.

The basis of modern running technique is the desire to achieve: 1) high speed of movement; 2) maintaining this speed throughout the entire running distance with a minimum of energy consumption; 3) freedom and naturalness in every movement.

In each type of running, it is necessary to talk about the optimal stride length; in middle-distance running it is less than in running for short distances, and more than for long and extra long distances.

One of the main indicators of running technique are effort power and economy of movement. They are connected, on the one hand, with the speed-strength readiness of the runner, and on the other hand, with the efficiency of energy resources consumption. As the distance increases, the value of the efficiency factor of movements prevails over the value of the work power factor, since the length and frequency of steps decrease. Here, the athlete's ability to work at optimal power for a long time comes first.

Running for medium and long distances starts from the start. According to the rules of the competition, in this case, a high start for two teams is applied.

Start and starting acceleration. At the command "Start!" the runner takes his starting position at the starting line. The push leg is at the line, and the fly leg is placed 2–2.5 feet behind. The body is tilted forward at about 40–45 °, the legs are bent at the hip and knee joints, the MCM is located closer to the front standing leg. The runner's body position should be comfortable and stable. The arms are bent at the elbow joints and occupy the opposite position to the legs. The runner's gaze is directed forward to the track, approximately
by 3–4 m (Fig. 25).

Rice. 25. High start technique

After the command "March!" or the starter's shot, the athlete actively starts the run. From the start, the athlete runs in an inclined position, gradually straightening the body and taking up a running position, in which the torso inclination is approximately 5–7 °. Starting acceleration depends on the length of the distance. In the 800m race, where athletes run the first 100m in their own lanes, the runner's task is to quickly run this segment in order to be the first to take a place at the curb. Here we can distinguish: 1) the starting acceleration itself, which lasts approximately 15–20 m; 2) active running, which lasts until the athlete enters the common track, where the running speed approaches a uniform one. Usually the speed of the first 100m in 800m is slightly faster than the speed of running in other segments, even at the finish line.

At other distances, the starting acceleration is less, about 10–15 m, the main thing here is to take a place at the curb due to quick acceleration so as not to run along the second track, increasing your path, and then move on to a more even run, corresponding to the preparation of the runner.

Distance running . The technique of running on straight segments of the distance is somewhat different from the technique of running on bends. good technique distance running can be manifested by the following main features:

– slight torso tilt (4–5°) forward;

– shoulder girdle relaxed;

– the shoulder blades are slightly flattened;

– a slight natural deflection in the lower back;

– the head is kept straight, the muscles of the face and neck do not tense up.

This posture contributes to the optimal running option, relieves excessive muscle tension.

The arms in running are bent at the elbow joints at an angle of 90 °, the hands are slightly compressed. The movements of the arms resemble the movements of a pendulum, but the shoulders should not be raised. Directions of arm movements: 1) forward-inward, the hand of the arm moving forward reaches approximately the middle of the body (up to the sternum); 2) back-outward, without moving the hand far to the side. In general, all arm movements should approach the direction of running, since excessive movements of the arms to the sides lead to swaying of the body in lateral directions, which negatively affects the speed of running and leads to unnecessary energy costs. The angle of motion of the humerus will depend on the running speed, i.e. the higher the speed, the more vigorous and sweeping the movements. It should be remembered that high-up movements of the arms, both in front and behind, are a mistake. The amplitude of the humerus oscillations can be determined by the movement of the elbow joint: as soon as it starts moving more upwards, this will be the amplitude limit.

Consider the technique of movement of the legs in running should be from placing the foot on the support. In running for medium and long distances, the foot is placed from the toe to the outer arch of the foot, descending to the moment of the vertical on the entire foot. The feet are placed parallel to each other for the width of the foot between them, thumb legs pointing forward, do not turn the feet outward. The runner should plant the foot gently, like a cat, and not in a percussive way. The knee joint at the time of placing the foot on the ground is slightly bent. The leg is placed on the support with a sort of “raking” movement, not too far from the projection of the GCM. The length of the foot placement on the ground depends on the running speed: the higher the running speed, the farther the foot is placed from the GMC projection. Until the moment of the vertical, in the depreciation phase, the leg is more bent at the knee and hip joints. There is a slight decrease in MC. This action can be compared to a spring that is slightly compressed in order to then get the opposite effect - the effect of elastic deformation. Feelings of a runner - he must imagine himself as a spring that resists compression and, counteracting, pushes the body away from the support. After passing the vertical, active straightening of the leg occurs, first in the hip, then in the knee joints, and only then does the foot bend in the ankle joint.

The moment of repulsion is the main element in running technique, since the speed of running depends on the power of efforts and the angle of repulsion. Naturally, the sharper the repulsion angle, the more the repulsion power will approach the direction of motion, and the higher the speed will be. In middle-distance running, the optimal take-off angle is approximately 50–55°; for longer distances, it slightly increases. The repulsion must be directed forward and consistent with the tilt of the body. In running, the inclination of the torso varies within
2–3°, increasing by the moment of repulsion, and decreasing in the flight phase. The position of the head also affects the position of the body: excessive forward tilt of the head causes too much tilt of the body, enslavement of the muscles of the chest and abdominals; tilting the head back leads to the deviation of the shoulders back, a decrease in the effectiveness of repulsion and enslavement of the back muscles.

Active repulsion is facilitated by the forward-upward swing of the free leg, which ends at the final moment of repulsion.

After taking off from the ground, the leg bends in knee joint, the thigh moves forward to the vertical, the lower leg is almost parallel to the support. The angle of flexion of the fly leg in the knee joint in the phase of the back step depends on individual characteristics and on the speed of running; the higher the running speed, the more the leg bends at the knee joint. In this phase, the muscles involved in repulsion are relaxed. After the vertical moment, the thigh of the fly leg moves forward and upward. When the take-off leg is fully extended, the shin of the fly leg is parallel to its thigh. After the moment of active adduction of the hips (flight phase), the leg in front begins to lower, its lower leg is brought forward, and the leg is set from the front of the foot. The leg located behind is actively moved forward, helping the CCM to quickly approach the place of setting the leg, thereby reducing the braking forces. It must be remembered that bending the leg at the knee joint during its transfer allows you to reduce the length of the pendulum (the leg is a complex compound pendulum) and reduce the period of transfer (Fig. 26).

The actions of the runner when running turns (bends):

– leans slightly to the left (towards the center of the turn);

– the amplitude of movements of the left hand is slightly less than the right;

– right shoulder moves forward a little;

– the length of the step of the left leg is slightly less than that of the right;

– the swinging movement of the right leg goes slightly inward;

– the foot of the right leg is placed with a turn inward.

An increase in the speed of running over medium distances by increasing the stride length is limited, since too large a step also requires large energy costs. The stride length of runners is approximately 160-220 cm, depending on the distance and individual characteristics. Running speed is usually increased by the frequency of steps while maintaining their length.

Finishing . In middle and long-distance running, runners usually perform a finishing throw or spurt at the end, the length of which reaches an average of 150–200 m, depending on the distance and potential capabilities of the runner. The running technique during the final throw changes somewhat: the forward inclination of the torso increases, more active hand movements are observed. At the last meters of the distance, the technique of movements can be upset, as fatigue sets in. The influence of fatigue primarily affects the running speed: the frequency of movements decreases, the support time increases, the repulsion efficiency and repulsion power decrease.

The running technique and, above all, the structure of the running step is preserved at all distances, only the ratios of the length and frequency of steps, kinematic and dynamic characteristics change (depending on the length of the distance, running speed, anthropometric features and physical abilities each athlete).

In sports terminology, "average" is considered running distance 800–3000 meters.

As a test or first step, a length of 600 m is used, and a 1000 m (1 km) race is carried out only at commercial events. The 2 km run is also more of a training run and is not included in the championship and Olympic competitions.

History of middle distance running

This sport appeared in Great Britain in the XYIII century and was available exclusively to men. In 1896, the 800m and 1500m became part of the Olympic Games. Women ran the 800 meters for the first time in 1928.

Did you know? In 1912, Ted Meredith (USA) ran the 800m in 1.51.9 seconds, the first world record.

In a hundred years, the world record has improved by 9.99 seconds. The progress of women from 1922 to 1983 (for 61 years) was more noticeable - the time decreased by 37.12 seconds.

A comparison of male and female results for 1926-1928 gives a difference of 28.8 seconds, and after 53 years the gap has narrowed to 11.7 seconds. From 1950 to 1960, women (all runners in the USSR) recorded 9 world records.

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Running technique

Modern running technique allows you to achieve:

• high speed;
• economical consumption of the athlete's strength;
• free and natural movement of the body.

Stride length is an important indicator for successfully overcoming the average distance. It is difficult to increase the speed of running by simply lengthening the step, because then the energy consumption increases significantly. The training methodology aims to increase the frequency of steps without changing their length.
The rational expenditure of forces and the power of the applied efforts are important components of good technique.

Running training

The trainer uses storytelling and demonstration methods to ensure that the student has a general understanding of running and knows the theory. At this stage of preparation, training videos and other training materials are used.

Then start working basic movements, which includes:

• neck and head movements;
• working out the movements of the arms and legs;
• optimal foot placement.

Important! Accurate execution of basic movements allows you to avoid further mistakes and get best result in competitions.

The next stage consists of walking with complications and accentuated hip extension. As a complication, raising the arms or their “running” position is used. Speed ​​and distance increase gradually, with the transition to slow and interval running.

Video: middle distance running technique The last option helps to master the change of pace. From hard training, running in tow is distinguished: the student is tied to a hardy runner with a rope and must maintain a given pace.

An important learning point is cornering. The radius of the turn is increased gradually at short distances, working out the run and running out of the turn. The final stage of training is competition, where the main task is not the result at the finish line, but gaining experience and improving the level of skill.

Did you know? On average, the stride length of an athlete is 160–220 cm, it is affected by distance and physical features the person himself.

Basic Rules

Sports disciplines are subject to a strict set of rules.

Middle distance running has the following basic requirements:

• runners stand 3 meters from the starting point, determining places by lot or by the results of previous races;
• during the starting shot, the athletes do not touch the ground with their hands;
• the participant does not interfere with opponents or he will be disqualified;
• the first runner to cross the finish line wins the race. In disputable cases, a photo finish is used, and the winner is the athlete whose part of the body in the photo crossed the straight line first.

Stages of the training process

Training is divided into four parts:

1. Initial preparation.
2. Preliminary basic training.
3. Maximum realization of individual possibilities.
4. Consolidation of achievements.

The race is divided into start and starting acceleration, movement along the distance and finish.

Starting position - "high start". The push leg is set close to the line, and the fly leg is set back on the toe by 2–2.5 feet. The body has a slope of 40–45°. The legs are bent, the center of gravity is redistributed to the pushing leg. The eyes look forward down (by 3–4 m).
After the start, the slope gradually reaches 5–7°. At different distances, acceleration takes from 20 to 40 meters. It provides the athlete with optimal speed with a natural increase in frequency and stride length. Acceleration allows you to take a comfortable position among rivals.

Run

• the head is straight, the face and neck are not tense;
• forward tilt of the torso is 4–5°;
• the shoulders are relaxed, the shoulder blades are slightly reduced;
• slight deflection in the lumbar region.

The pendulum movement of the arms provides balance, speeds up or slows down the run. The arms are bent at the elbows (90°), and the hands are slightly compressed. Shoulders do not rise. The runner descends on a leg bent at the knee.

The foot first touches the ground with the front part, then rests on the base of the fingers and falls on the entire sole to the heel. To reduce lateral vibrations, the foot is placed straight and should not turn outward.

Pushing off, the runner fully straightens the leg, and the other leg swings forward and up. The height of the hip rise becomes maximum (for medium distances). The leg is relaxed.
Overcoming turns has the following features:

• torso tilt to the left (toward the center of rotation);
• different movement and amplitude of the hands;
• the step of the left foot decreases;
• the foot and swing of the right leg are directed inward.

Finishing

The finishing segment is 150–200 meters, and the final throw is “turned on” in this section. The runner increases the incline and strengthens the movements of the hands, developing the highest speed. Last step accompanied by a shoulder or chest throw to the finish line.

Exercises to Improve Results

Intervalless running with the selection of duration perfectly develops endurance and contributes to the development of physical fitness.

Important! The most intense repetitive training (anaerobic-lactate) forms a large amount of lactic acid in the body and is contraindicated for beginners.

During repetitive training, the running distance is divided into small sections, performing repetitions with a selected pace and rest breaks. The extensive type of training improves overall endurance, while the intensive type is designed just for medium distances.
To increase speed, perform the following exercises:

• running 60–200 meters;
• jumping exercises;
• sports games with acceleration moment.

Running along the "layout" effectively increases the speed of athletes:

• on a segment of 150–300 meters, the athlete runs part of the way at a speed of about 90% of the maximum possible for himself;
• on the other part, the speed is reduced;
• at the finish line he reaches the maximum speed of running.

A novice runner should adhere to the training system recommended by the coach.

A few tips to help you achieve the best results:

• select proper shoes. Consider talking to an expert who can advise you on the best option for your foot. After 600–800 kilometers, it is better to replace the sneakers;
• carefully work out the technique of moving all parts of the body at a slow pace and over short distances;
• take your time, at first take a step;
• go to proper nutrition and drink more water;
• start your workout 90 minutes after a high-carbohydrate light meal or 2-3 hours after a heavy fat and protein meal.

Video: the main mistakes in middle distance running Running for medium and long distances requires uniformity, endurance and the correct distribution of forces. Use the advice of professionals and set new records!

When teaching the technique of running for long distances, one can take the technique of running for short distances as a basis, only slightly changing some elements.

Start and starting acceleration. In running for medium and long distances, a high start and a start with one hand on the ground are accepted.

High start. At the command "Start!" Runners line up at the starting line. The strongest leg is placed close to the line (without stepping on it), slightly turning the toe inward. The other leg is set aside 1.5-2 feet back, the body weight is evenly distributed on both legs. The body is straightened, the arms are freely lowered.

At the command "Attention!" the runner bends the legs at the knee joints and tilts the body forward at an angle of approximately 45 ° to the horizontal. Bending his arms at the elbow joints, the runner brings one forward, the other, opposite to the front leg, back. The weight of the body is transferred to the strongest leg. At the command "March!" the runner abruptly rushes forward without unbending the torso, and after 4-6 steps the torso takes a vertical position, and the athlete proceeds to run along the distance.

Start with hand support on the ground. At the command "Start!" the athlete approaches the start line and sets the strongest leg 1-1.5 feet from the line, and the weaker one - 1.5-2 feet from the strongest. The body tilts forward, arms are lowered. At the command "Attention!" the legs bend at the knee joints, the torso leans forward even more. The hand, which is the opposite of the front leg, is lowered onto the track and rests on the ground, as in a low start; the other hand, bending in elbow joint, is retracted. At the command "March!" the athlete starts the run in the same way as from a low start. The starting run ends after 6-8 running steps, and the athlete moves on to running along the distance.

Running for medium and long distances is carried out along a common track, so a number of tactical tasks are solved already at the start and in the starting acceleration.

The greater the distance, the shorter the stride. In accordance with this, the thigh of the fly leg rises to a lower height, the stance phase is longer, although the repulsion is performed as quickly and energetically as in running over shorter distances. Since the stance phase is longer in long-distance running and the pace is lower, the runner can better release the working muscles in the phases of relative rest. With good relaxation of the muscles, the shoulders are lowered at the moment of the vertical (frame 2 in the figure), the knee of the fly leg at the same moment is lower than the knee of the supporting leg, and the pelvis descends towards the fly leg, the supporting leg in the knee joint bends more than in running on short distances.

In running for medium and long distances at the finish line, the running technique is the same as in the distance. But what matters here is the ability of an athlete to resist the onset of fatigue and increase speed to the finish line. This difficult task can only be done by well-trained runners. Beginning athletes can be recommended to increase their speed by the end of the distance in running 800-1000-1500 m for 150-200 m, in running for longer distances - for 200-300 m.

A throw on a ribbon in middle and long distance running can only be done if there is a sharp struggle for a place, since due to severe fatigue it is difficult for an athlete to resist a fall, which usually leads to injury.

After running, you need to slowly walk 15-20 m, lowering your arms, and exhale deeply several times. After 1-2 min. it is recommended to run 150-200 m very slowly to restore breathing.

Breath

Of great importance for achieving good sports results is correct breathing. An athlete can change the rhythm of his breathing while running, follow it, increase it with an increase in running speed. Breathing training is especially important in middle and long distance running.

Breathing in sprinting. Before the start, the athlete takes several deep breaths and exhalations for 30-60 seconds. After the command “Start!”, having taken the correct starting position, he takes 2-3 deep breaths and exhalations. Rising at the command “Attention!”, Takes a deep breath and exhale completely simultaneously with the exit from the start. During the distance running, the mouth is half open, frequent shallow breathing (running 100 meters) alternates with several deep exhalations, and, consequently, full subsequent inhalations.

Breathing in running for medium and long distances. With a calm and long run, a novice athlete should take a breath for 2-3 steps and exhale for 2-3 steps. Approximately every 150-200 m, 2-3 deep exhalations and inhalations should be taken. Qualified athletes breathe a little differently: inhale for 1-2 steps, exhale for 1 step, or inhale for 1 step and exhale for 1 step. Throughout the run, the rhythm of breathing changes. From the start, the runner breathes deeper and less often, while accelerating - more often.

The runner should breathe through a half-open mouth and nose. In no case should you breathe only through your nose with your mouth tightly closed.

Tactics on the run

Tactics in sprinting is not difficult. 100 and 200 m must be run as fast as possible. In 400m running, it is important to evenly distribute forces. It happens that a beginner, starting on the first or second lane, tries too sharply to catch up with those who started on lanes 4-5-6, catches up with them and comes to the finish line last.

To perform the III category in the 400-meter run, we can recommend the following schedule for passing the distance in hundred-meter segments: 13.2-13.5-13.9-14.4 \u003d 55.0 seconds.

In running for medium and long distances, tactics are much more complicated. The whole variety of tactical tasks can be reduced to two main ones - to win competitions or to show a high result for yourself. For beginner runners, the second tactical task is considered the main one.

Hurdling

Hurdling is one of the most technically difficult sports. athletics. Therefore, you can proceed to training in this type of running only after you have achieved nice results in short distance running.

At a distance of 110 m, 10 barriers are installed at a distance of 9 m 14 cm from one another, from the start line to the first barrier 13 m 72 cm, from the last barrier to the finish line 14 m 02 cm. The height of the barriers is 106 cm.
Beginning athletes need to start training at low barriers (76.2 cm), setting them first at 8 m from one another, and then at 8 m 50 cm. Gradually, the height of the barriers rises (at first 91.4 cm, then 1 m), increases and the distance between them (8 m 75 cm, 9 m, 9 m 14 cm).

One of the features of hurdling is the ability to accurately calculate the steps from the start to the first hurdle and between hurdles. Maintaining this constant number of strides throughout the race is called hurdling rhythm.

In the 100 m run, the rhythm of running is as follows - the distance from the start to the first barrier (13 m 72 cm) the athlete runs in 8 steps (many of the strongest runners - in 7 steps), and between the barriers - in 3 steps.

If an athlete needs an even number of steps (8 steps) for the starting segment, then at the start he rests with his strongest foot on the front block; if odd (7 or 9 steps), then the strongest foot rests on the far block. This is done in order to push off with the strongest leg at the place of the push in front of the barrier.

The start in hurdling is the same as in the 100m run, but in the starting acceleration the athlete straightens up much faster than in a smooth run.

The length of the steps in the starting acceleration is approximately as follows: 65 + 115 + 130 + 145 + 160 + 180 + 190 + 180 (185) cm. 2m 02 cm - 2m 07 cm remains before the barrier. From this distance, the runner begins to overcome the barrier. The success of the entire run largely depends on how the first barrier is passed. The runner lands 150-155 cm from the barrier, so the barrier step is 3 m 50 cm. The athlete runs the distance between the barriers in 3 steps, their length is approximately equal to 155-160, 190-200, 180-185 cm. The segment from the tenth barrier to the finish line, the athlete overcomes the usual sprint run.

The technique of crossing the barrier is rather complicated.

The hurdler starts the attack while standing on the ground (frame 2 in the figure). He sends his leg strongly bent at the knee joint forward perpendicular to the barrier, and directs the arm opposite to it forward, turning it palm down (frames 3 and 4). When the thigh of the fly leg rises to the horizontal line, the runner breaks off the ground (frame 3), straightens the leg at the knee joint and sends the lower leg forward (frame 4). The torso leans forward towards the leg (frames 5,6). In this position, the athlete quickly pulls up the jogging leg, bending it at the knee joint and moving it to the side.

A hand opposite to the fly leg is pulled forward to the foot (frame 5). As soon as the fly leg has crossed the barrier, the athlete actively lowers it down behind the obstacle, and the knee of the push leg is brought forward (frame 6). Landing is made on the toe, the body is significantly tilted forward, the thigh of the fly leg is raised high (frame 8). This position behind the hurdle facilitates a quick transition to running between the hurdles.

80m hurdles

Currently, women compete in hurdling at distances of 80 and 100 meters. The height of the barriers at both distances is the same - 76.2 cm. At a distance of 80 meters - 8 barriers, and at 100 meters - 10. The 100m hurdles are included in the program of large-scale competitions. More often included in competitions is the 80m hurdles run. At this distance from the start line to the first hurdle 12 m, between hurdles 8 m, from the last hurdle to the finish line 12 m.
In the starting run for 80 m, the athlete straightens her body a little earlier than in sprinting. The length of the step in the starting run is approximately as follows: 50 + 105+ 120+ 135 + 145 + 155 + 165 + 155 cm. The barrier is attacked from a distance of 180-185 cm, landing at a distance of 100-115 cm; between the barriers the athlete takes 3 steps.
There is no fundamental difference in the technique of running 110 and 80 m, only some differences are observed, due to the height of the barriers and the speed of running.

The starting run continues up to the second hurdle, when crossing the hurdle the torso leans forward slightly (frame 1), while in the 110 m run the torso is almost horizontal. Since the barriers are low here, when crossing them, the knee of the pushing leg goes lower hip joint, lower leg and foot rise slightly above the knee.

Therefore, the technique of running 80 meters is similar to the technique of ordinary smooth running.
Noteworthy landing behind the barrier. The fly leg drops sharply over the obstacle (frame 3) and is placed on the ground, with the toe “under itself”, the torso inclination is preserved, and the thigh of the push leg is quickly brought forward. This allows you to reduce the braking effect at the moment of landing and quickly switch to running between barriers.
Finishing occurs in the same way as in a regular sprint run.

3000m steeplechase technique

The 3000m steeplechase requires the high level of fitness that long-distance runners have and good command of hurdle technique.
In running this distance, the athlete overcomes 5 obstacles on each 400-meter lap, one of which is installed near the water pit. There are 35 obstacles in total, 7 of them are water pits.
In this kind of run great importance has a technique for overcoming barriers. Only due to the rational technique of overcoming obstacles can a runner improve his result by 25 - 30 seconds.
At the distance, "dead" obstacles are set, so the athlete can step on them during the transition. There are two ways to overcome barriers - "advancing" and "barrier step". The “advancing” method is less effective, but it is used by novice athletes, since insufficient technical and physical training does not allow them to rationally use a more effective, but more difficult way - the "barrier step".
In order to overcome the barrier using the “advancing” method, the athlete must hit the repulsion site with his strongest foot, at a distance of 100-130 cm. Slightly tilting his body forward, he swings his leg bent at the knee joint, slightly sending the shin forward and tilting the body even more, gently puts his foot on the barrier. At the hurdle, the runner bends the leg even more and tries to go as low as possible over the hurdle in order to land softly behind the hurdle and continue running faster. Under no circumstances should you step on the barrier. The pushing leg, strongly bent, sweeps over the barrier and quickly falls behind the barrier. The athlete lands 80-120 cm from the obstacle on the toe of the same leg that pushed off.
You shouldn't be too far away from the barrier. It is important to immediately continue running after landing.
The technique of overcoming obstacles with a “barrier step” does not fundamentally differ from the technique of overcoming barriers in sprinting. You just need to pay attention to a few features. Firstly, since the height of the hurdle in the 3000 m hurdles is less (91.4 cm) than in the PO m hurdles (106 cm) and the running speed is much lower, the torso leans forward slightly while overcoming the obstacle. Secondly, you should push off to overcome the obstacle 140-170 cm from the barrier, and land at a distance of 110-115 cm. Thirdly, the 3000-meter hurdler crosses the barrier a little higher so as not to touch the flywheel obstacle or, what happens much more often, with a jogging foot.
As a rule, when overcoming obstacles, beginners push off with their strongest foot. The distance between the barriers is 80 m. With each subsequent lap, fatigue increases, the frequency of steps, the speed of running change, and it is impossible to correctly calculate the steps and accurately get to the place of repulsion. Therefore, a 3000 m runner must be able to overcome obstacles well, pushing off with either foot. In addition, the runner must develop an accurate eye in order to know at a distance of 10-15 m from the barrier which foot he will push off and hit the place of the push. If the adjustment is made 4-5 m from the obstacle, then the running rhythm will be disturbed and the speed will decrease.

Of particular importance is the technique of overcoming the barrier and the water hole. For 10-15 m from the obstacle, the athlete increases the speed of running and calculates the steps so as to push off with the weaker leg 170-150 cm from the barrier. Pushing off, the athlete makes a swing with his leg strongly bent at the knee joint and brings forward the arm opposite to it (frames 1, 2). In flight, he tilts his body somewhat and brings his lower leg forward. The foot touches the upper bar of the barrier with the middle part, at this time the leg is strongly bent at the knee, and the body leans forward even more (frames 3, 4). This is necessary to avoid a "hard" setting of the foot on the barrier. The foot should be placed on the barrier so that the toe slightly goes beyond the barrier and rests better when pushing away from it (frame 4). The constant torso tilt forward and the low holding of the fly leg make it more convenient to push off after passing the vertical moment (when the knee of the fly leg passes the knee of the push leg). During the repulsion, the runner, while maintaining the inclination of the body, abruptly brings forward the fly leg, strongly bent at the knee, it turns out, as it were, a jump in step (frame 5). In the second half of the flight, the runner brings the legs together, spreads the arms somewhat to the sides to maintain balance, directs the fly leg with the shin down (frame 6).
The runner touches the ground with the toe of the fly leg, while the thigh of the jogging leg is extended far up for a quick start to the next step. At this point, it is important to keep the torso leaning forward and very quickly place the fly leg on the ground for the next step (frames 7, 8).

Landing behind an obstacle on both feet at the same time is a gross mistake. As a rule, at this moment the runner stops.

The strongest runners of the USSR (Pugachevsky, Kazantsev, Rzhishchin) usually jumped over a pit with water, while it is not considered a mistake if an athlete lands with one foot in a pit with water.

Middle-distance running is rightfully considered one of the most spectacular types of the program, high speeds and quick tactical decisions keep the audience in suspense throughout the entire distance.

Middle distances include running from 800 m to 3000 m. combination of speed and endurance helps athletes be born success in this hardest form of athletics.

What I've always liked about middle distance running is the variety of workouts. If you are a sprinter, then the overwhelming part of the work is acceleration, strength, explosive exercises, if you are a stayer, then these are large running volumes. In middle distance running, you need to maintain a balance of speed and endurance. Therefore, our workouts are quite diverse - they include both cross-country running, long running segments, as well as sprinting and strength work.

Today, middle-distance running takes place at really fantastic speeds. On the world stage, the strongest 800m runners have come close to running every 400m in less than 50 seconds.

You never know how a run will turn out. Perhaps there is a daredevil who will set a high pace and lead the group to high score. In this case, the really strongest wins. But sometimes there are other situations. Sometimes the pace of running set by the athlete is very slow and it becomes immediately clear - wait for a showdown in the last laps of the distance. You need to know your opponents. If you know that your opponent has a huge margin of speed, then in no case should he be allowed to have enough strength left for his trademark acceleration at the finish line. If that's the case, if you're strong enough, you need to take charge of the race and lead it boldly, because if you don't... it's your own fault for being passed at the finish line.

If, for example, we are talking about 800 meters, then a lot depends on the first 200 meters of the distance. Each participant starts running in his own lane. Having run the first turn, after special marks, the participants must go to the common track. The main thing at this stage is to take a stand. Each participant wants to take an advantageous position - close enough to the leader and free enough from opponents. There is a huge plus in the leadership of the race - you set your pace and no one interferes with you and does not knock down your technique ... at least if you set a really good pace. On the this moment David Rudisha is the world leader in the 800m. He is not afraid to take the lead in his own hands and completes the run in triumph. This is how he ran his run in the Rio 2016 Olympic final.

If you are not the first, then you have to adapt to the current situation - overtake opponents, change the running rhythm, step length, etc., but those who are catching up have a huge plus - this is an opponent ahead of you. When there is someone in front of you, then you have great desire catch up with him. There's probably more psychology involved here, but when you're catching up, it's a little easier for you to run than when you have to run away.

The second thing to remember at the first stage of the distance is to take the right pace. It just so happened that not all athletes can or want to run fast in certain competitions. If you feel that the pace is slow, then you need to think very quickly - step forward and set your pace, or hope that the leader will add speed to the run. 800 meters do not like slow decisions - a slow start in the first meters can later become bad result at the finish.

If you catch yourself late, then you may have to overtake opponents in a turn, and these are extra meters of distance. Ideally, the athlete should run as close to the curb as possible, and perform all overtaking in a straight line, but this is not always possible. Sometimes you have to take overtaking on a turn in order not to miss the leaders. In this case, you will run extra meters, but you will keep your running speed and landmark.

The most unpleasant thing that opponents can do to you is to catch you in a box. It doesn't matter if you are the leader or chasing, you can get into the box. Imagine that you are running first and then your opponent quickly overtakes you. You are about to overtake him again, but then another opponent appears to your right, and the way to overtake is closed. A very unpleasant situation. The only thing left is to keep up the pace and wait for the moment when there is free space in order to slip in there and get out of this trap.

One of the masters of tactical running at 800 meters is Yuriy Borzakovsky. The ability to accurately distribute his forces over the distance and perform optimal rebuilding in the race brought Yuri Borzakovsky many victories on the world stage. However, the most memorable victory of his career was the run in the final. olympic games in Athens in 2004

Another feature of the 800-meter distance, which should not be forgotten, is the segment from 400 to 600 meters. As a rule, in this segment, athletes already begin to feel tired and subconsciously can slow down. It must be remembered that in this segment you need not spare yourself and maintain the speed of running, otherwise, you risk again not showing the result that you are really ready for. You should not think that such a segment exists only in the 800-meter run. On the contrary, such a segment exists at almost any distance, and it is he who determines how much you want to achieve a result.

When can you say that you have given all your best? Probably when you feel that your strength has dried up, about 30 meters before the end of the distance. If this moment comes earlier, then the pace of running was too high for you. If this does not happen at all, then you have not finalized it. Fatigue in each discipline of athletics is tolerated differently. In middle distance running, your main enemy is lactic acid. When it accumulates too much, then your legs become cottony and you simply cannot move them.

The main ability developed by running at medium and long distances is endurance, i.e. the ability to perform work of a certain power in conditions of increasing fatigue. Running for medium (from 600 to 2000 m) and long distances (from 3000 m to 20 km) is carried out in the zone of high and moderate power. These power zones correspond to muscle work time from 1.5 to 4-5 minutes and from 10 minutes to 1 hour.

In this case, the running speed and the time of onset of fatigue depend mainly on the capacity of the corresponding energy source. For middle and long distance runners, the main source of energy is muscle and liver glycogen. At the same time, for middle-distance runners, the main source of energy is anaerobic glycolysis associated with the formation of lactic acid during the processing of blood glucose and muscle glycogen. The main source of energy for long-distance runners is aerobic glycolysis, during which muscle and liver glycogen is used.

The results in middle and especially long-distance running are also largely determined by the cardio-respiratory capabilities of the body. Therefore, training in running at these distances has a certain health effect (subject to reasonable load parameters).

Running technique for medium and long distances

The main criterion for the correct technique of running for medium distances is how economical and efficient the movements of the athlete are. The running technique of strong runners is distinguished by softness and smoothness of movement, the absence of visible lateral swings and stiffness.

During the run, the athlete's torso has a slight forward inclination (no more than 85 degrees). The longer the distance the runner overcomes, the less pronounced the inclination of the torso. Excessive leaning forward leads to a decrease in the length of steps. Trunk tilt must be maintained not by flexion at the hip joint, but by tilting the whole body. The pelvis at the moment of repulsion somewhat comes forward, which is reflected in a slight increase in deflections in the lower back. Then, in the flight phase, as landing approaches, the slope increases slightly.

In middle-distance running, just like in sprinting, the foot is placed on the track from the front, but then, in the phase of vertical support, it is lowered to the heel. When running for long distances, and especially for ultra-long distances, runners can put their foot down on the support of the entire foot or even perform a heel stance.

A well-trained runner puts in effort at the right time and in the right direction, and immediately stops it as soon as it is no longer necessary, resting the worked muscles. Mastering relaxation is the most difficult and important task for a runner.

It is very important when running for medium, and especially for long distances, to establish the correct breathing rhythm immediately from the start. You can’t hold your breath at the first steps of the distance, because. this leads to an increase in oxygen debt at a distance. It is recommended to perform an accentuated exhalation, since the inhalation is performed automatically, and its depth is determined by the fullness of the inhalation. Usually one breathing cycle is done for 4-6 running steps. As fatigue increases, the respiratory rate increases.

Inhalation is carried out through the nose and mouth, exhalation is carried out, as a rule, through the mouth. When running with moderate intensity, in conditions of low air temperature or in the presence of a large amount of dust and sand in the inhaled air, it is recommended to inhale through the nose, and exhale - combined: through the nose and mouth.