Mid-distance running is a race with a length of 800 m to 2 km. This is a popular track and field discipline.
These running competitions are distinguished from long distances by 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 strength and take into account the individual characteristics of the body.
Mid-Range Running Technique
To achieve high results, it is very important to learn special techniques.
For example, after the start, set the speed so that it is enough for the entire distance. Too high speed will force you to spend all your strength at the beginning, there will be no energy left at the finish line.
At the beginning of the training process, the medium-distance running technique is the study of the movements of the legs and arms. The athlete chooses the best stride length for himself. At medium distances it is longer than at short distances. Accordingly, shorter than at long distances.
The running process itself can be divided into several stages: start, acceleration, actually running, finishing.
Start
Running competitions start from the start. This is the main element in the race. Strength and power issued at the beginning sets the speed of movement along the entire path.
In middle distance races, a high start for 2 teams is applied. The words "to the start!" invite to take a starting position. The jerked leg is in front of the start line, swinging backward at a distance of 10-15 cm, the body is 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 are bent at the elbows, opposed to the legs. Look at the track, 3-4 m forward.
The “March” command or shot means the start of movement. The athlete begins to run, maintaining the torso. Then it gradually straightens and continues the route with a tilt angle of the body of about 5-7 degrees.
Run
Starting acceleration smoothly goes into running. At a distance, the athlete maintains the following body position:
- torso angle of 4-5 degrees;
- shoulders are relaxed;
- shoulder blades are reduced;
- natural deflection of the lower back;
- the 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 wide movements contribute to the swinging of the body to the sides.
Finish
The final throw is made 150-200 m before the end of the race. The angle of inclination of the body increases, hand movements are more active.
After the finish, the athlete gradually slows down, tilting the body back, and puts the feet forward, further than the general center of gravity.
The technique of stopping the run does not affect the result, but it may be useful to avoid injury.
The basics in the training process
The medium-distance running technique is the coordinated work of the arms and legs. Over the years, the technique has not changed. Numerous studies determine how third-party factors influence running techniques.
Modern technology implies the ability to quickly move forward with minimal waste of energy and natural movements.
A good medium-distance running technique 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 run contributes to the correct lowering of the feet to the ground. It should be bent at the knee.
It is very important to put the foot correctly. The technique of moving legs at medium distances, as well as at 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 they are placed at a distance of about 10-15 cm between them. The fingers are forward, the knees are slightly bent (at the time the foot is placed on the surface).
During repulsion, the leg should be fully extended, the second swing forward and upward. In this case, the thigh rises to the maximum height (the smaller the distance of the run, the higher the thigh), the lower leg is relaxed.
Exercises to Improve Results
In order to improve results, in addition to practicing running techniques, strength exercises are also used. They are aimed at strengthening the muscle corset.
It is scientifically proven that the addition of a power component to the training program significantly improves the athlete's results.
To increase the speed-power qualities of a runner, you can use the following exercises for running:
- aerobic;
- aerobic-anaerobic;
- anaerobic;
- high-speed power.
Competition preparation
In order to participate in competitions, regular training is necessary . The preparation for them is carried out by the athletics section.
Physical development includes general and special exercises. The goal of the former is to develop such qualities as strength, speed, flexibility, and the latter is the development of endurance corresponding to the chosen distance.
This type of athletics, such as a middle distance race, is technically difficult and requires considerable effort to achieve high results. But regular training will help you achieve your desired goal.