Medium-distance running is running routes that are longer than sprint, but shorter than long ones, ranging from 600 - 3000 m.The discipline requires a well-developed sense of endurance, the ability to develop high speed and careful adherence to the regimen outside of training. In particular, this applies to nutrition, the features of which we will definitely talk about below.
What is it and what are the distances?
Middle-distance running is a cross-country run on the track of a stadium that first appeared in the Olympic Games program back in the late 19th century.
In this discipline, it's not enough just to be able to run fast. A feature of the exercise is the need to develop the skill of selecting the ideal speed of movement at which the athlete's strength will be spent as economically as possible. The speed limit should be chosen so thinly that the athlete would come to the finish line first, while not giving up positions due to severe fatigue. Knowing this balance determines a runner's success.
The biomechanics of middle-distance running is to start in anaerobic mode, as in short-distance running. In this case, glucose is actively consumed. Further, in the course of the route, oxygen starvation begins, at which glycogen is already consumed (accumulated in store of glucose in the liver). The body is under great stress and needs regular replenishment of energy reserves, which is why athletes who practice middle distance running should carefully build their diet.
So, we examined the features of middle distance running, then, let's list the types of existing routes:
- 600 m - an average route, most often used as a kind of test to assess the physical condition of an athlete;
- 800m - Olympic race, which many call the "long sprint". Requires competent tactical thinking, in which the athlete must be able to navigate the technique of running both at medium distances and at short distances;
- 1000 m - such races are most often held in commercial competitions;
- 1500 m - the Olympic distance, also included in the list of tasks in the athletics decathlon for men.
- 1 mile is the only non-metric race that is not included in the Olympiad program;
- 2000 m is an average route in which athletes run 5 laps of 400 m each in the stadium.
- 3000 m is the longest distance in the middle track and field.
The development of endurance in middle distance running is the main task of athletes who have chosen these disciplines.
Execution technique
The technique and tactics of running at medium distances is based on the sequential overcoming of 4 phases: start, acceleration, run and finish. Athletes learn to competently enter each stage and successfully combine them into a single whole. All efforts are directed to the ability to properly spend energy, maintaining the maximum speed of movement. Let's look at all the phases of middle distance running separately.
Start
- They start from a high start. Starting position - push leg in front, swing leg behind, distance between feet 20-35 cm. Legs are bent at the knees, body weight is transferred to the front, head is lowered, gaze looks down. The arms are bent at the elbows, relaxed, the hands are gathered into weak fists;
- According to the rules of running at middle distances, there is no command "Attention", immediately after "To the start" follows "March". As soon as the latter sounds, the athlete makes a powerful push forward.
Overclocking
- You should accelerate immediately to the maximum from the first seconds of the race. Later, the speed will decrease slightly for efficient energy consumption;
- The starting speed is always greater than the distance one, because it is psychologically important for an athlete to get ahead at the very beginning of the distance;
- Closer to 70-100 meters, it is necessary to gradually come to the desired speed mode, in which the athlete will successfully complete the route without losing position;
Run
- The stride length should be about 2 meters, the athlete makes 3-5 strides per second;
- The body is slightly tilted forward, literally 5 °.
- The arms are bent at the elbows, move oppositely with the legs, and the intensity of their movements greatly affects the speed of movement. The more actively the athlete works with the upper limbs, the faster he overcomes the route;
- The upper body is as relaxed as possible.
Finish
- This stage begins another 300 m before the end of the average distance;
- The athlete increases the frequency of steps;
- The torso leans forward more to take advantage of momentum;
- An octopus or finishing acceleration is practiced, in which the athlete collects the rest of his strength and makes a powerful acceleration;
- It is allowed to use the final dash on the finishing tape - chest or shoulder lunge.
Frequent mistakes in technique
Improving middle-distance running technique is impossible without analyzing common mistakes.
- At the start, the take-off foot should not be too close to the zero line. Shoulders cannot stand beyond the starting line. The legs do not bend to a half-squat - it is only correct to bend them slightly at the knees;
- In the process of acceleration, the legs, bent at the knees, do not throw up strongly, and the foot in the air always remains parallel to the floor (do not lift up);
- While running, the chin is pressed to the chest, they do not look around, the gaze is concentrated on the treadmill;
- Hands do not throw up, at the finish line, especially when pulling with the chest, they are even pulled back slightly.
- Pay attention to the position of the foot when running at medium distances - the socks are slightly turned inward.
How to train?
Medium distance running workouts require a consistent approach.
- To begin with, it is important to study the technique in theory - for this, athletes watch videos, analyze tactics on diagrams;
- Further, they practice the technique of movements of each part of the body - arms, legs, head, body, feet;
- Beginners start running in a straight line, practicing alternating speeds. Interval running and uphill running are considered excellent exercises;
- Often, a tug race is practiced, in which a strong athlete leads a weaker one on a leash (literally, on a rope). Harsh methods are not applied everywhere and can lead to injury;
- Exercises for running at medium distances are worked out separately to increase endurance - long and medium sprints, ladder running, shuttle, with obstacles.
- Athletes also learn to correctly enter the turn without losing speed indicators;
- Particular attention is paid to the study of correct start and finish techniques.
Food
So, we gave a detailed description of middle distance running, analyzed the technique, phases, stages of training. In conclusion, let's talk about nutrition, which, as mentioned above, should be aimed at accumulating a sufficient amount of glycogen in the liver.
The athlete's diet must be balanced and orderly. Eating fatty and fried foods should be limited, making up for their lack of vegetables and fruits.
Eating high-protein foods is important to strengthen and grow muscles, and to recover from grueling workouts and tough competitions.
It is forbidden to overeat, it is better to develop the habit of eating fractionally, 4-6 times a day. Sweets, fast food and an excess of starchy foods are prohibited.
In short, the diet of an athlete practicing at medium distances looks like this:
- 20% of the daily diet is protein;
- 20% - correct fats (meat, dairy products, olive oil);
- 60% - complex carbohydrates (which are consumed slowly, are a kind of fuel for the athlete). Their category includes cereals, bread, potatoes, dried fruits, yoghurts.
Well, now you know what middle distance running is, how many meters it is and what are the features of this discipline. It remains only to learn how to apply knowledge in practice. We wish your star to shine in the sports sky!
