Technique of running for medium distances: the basics

Running for medium distances is a run from 800 m to 2 km in length. This is a popular discipline of athletics.

These competitions for running differ from long distances with high speed.

At the same time, his technique and special tactics are very important.

To achieve high results, it is necessary to accurately calculate the forces and take into account the individual characteristics of the organism.

Technique of running for medium distances

To achieve high results, it is very important to learn special techniques.

For example, after starting, set the speed so that it is enough for the entire distance. Too high speed will make you waste all the forces in the beginning, there will be no energy left at the finish.

At the beginning of the training process, the technique of running at medium distances is the study of movements with legs and hands. The athlete chooses the optimal length for the step. At medium distances, it is longer than on short distances. Accordingly, shorter than at long distances.

The running process itself can be divided into several stages: start, acceleration, actually running, finishing.

Start

Competitions for running start with the start. This is the main element in the race. The strength and power given out in the beginning, set the speed of movement all the way.

In the middle distance races, a high start is applied to 2 teams. The words "To start!" Are invited to accept the starting position. The jogging leg in front of the start line, flyback at a distance of 10-15 cm, the body tilted forward by 40-45 degrees, the legs are bent, the center of mass of the body is closer to the front of the standing leg. Hands bent at the elbows, opposed to the legs. Look at the path, 3-4 m ahead.

The "Marsh" command or a shot means the beginning of the movement. The athlete starts running, keeping the torso slanting. Then gradually straightens and continues the route with an angle of the body about 5-7 degrees.

Run

Start-up acceleration smoothly turns into running. At the distance the athlete maintains the following position of the body:

• Torso angle of 4-5 degrees;
• Shoulders relaxed;
• The blades are folded;
• Natural deflection of the waist;
• Elbow joints are bent to 90 degrees, the hands are slightly compressed.

Running is accompanied by hand movements:

• Forward to the middle of the body to the sternum;
• Back to the position along the body.

It is very important to control the position of the hands, not to take them far back and to the sides. Too broad movements help to swing the body to the sides.

Finishing

The finishing throw is made for 150-200 meters before the end of the race. The angle of the body tilt increases, hand movements are more active.

After the finish, the athlete gradually reduces the speed, deflecting the body back, and puts the feet forward, beyond the common center of gravity.

The stopping technique does not affect the result, but it can be useful in order to avoid injury.

Fundamentals in the training process

The technique of running for medium distances is the coordinated work of hands and feet. For many years the technique has not changed. Numerous studies determine the influence of third-party factors on the technique of running.

Modern technology implies the ability to quickly move forward with a minimum expenditure of energy and naturalness of movements.

A good technique of running at medium distances is one in which the athlete has all the movements as efficient as possible, providing forward movement in a straight line without unnecessary effort.

This helps the proper lowering of the foot to the ground. It should be bent at the knee.

It is very important to put the foot correctly. Technique of movement of legs at medium distances, as well as on others, is first of all a confident step. The foot is placed on the toe, then on the outer arch, on the entire surface.

The legs are parallel to each other, in motion placed at a distance of about 10-15 cm between them. The fingers are pointed forward, the knees are slightly bent (at the moment the foot is placed on the surface).

During repulsion, the leg should be fully straightened, the second swings forward and upward. In this case, the hip rises to the maximum height (the smaller the distance of the race, the higher the hip), the shins are relaxed.

Exercises to improve results

To improve the results, in addition to training the technique of running, also used force exercises. They are aimed at strengthening the muscular corset.

It has been scientifically proven that adding a power component to the training program significantly increases the athlete's results.

To increase the speed-strength qualities of the runner, you can use the following exercises for running:

• Aerobic;
• Aerobic-anaerobic;
• Anaerobic;
• Speed-power.

Preparation for competitions

In order to participate in competitions, regular training is necessary. Preparation for them holds the track and field athletics section.

Physical development includes general and special exercises. The goal of the first to develop such qualities as strength, speed, flexibility, and the second - the development of endurance, corresponding to the chosen distance.

This kind of track and field athletics, like running to medium distances, is technically complex and requires considerable effort to achieve high results. But regular training will help achieve the desired goal.