The 1,000 meter race is the overcoming of medium distances, which are included in the compulsory program of almost all educational institutions, schools and universities. But it implies a certain technique and tactics, as well as running standards.
1000 meters run - standards
This running distance is considered difficult - endurance and high requirements for speed, training level. But even here there are standards for running - for each age category, as well as taking into account gender, these indicators may slightly differ in terms of time assessment criteria.
For men
The standards for adults, taking into account the receipt of a sports category, are all established at the international level, agreed with sports organizations of all countries.
Remember that running time is calculated in minutes.
- MSMK - 2.17
- MS - 2.2
- CCM - 2.26
- I - 2.34 sec
- II - 2.46 sec
- III- 3 sec
Youth standards for getting a category are slightly lower, taking into account the age category.
- I - 3.1
- II - 3.25
- III - 3.4
For women
For representatives of the beautiful half of humanity, the standards are not significantly different from the standards of running for men.
Adult standards are also taken into account with what sports category the runner is applying for.
- MSMK - 2.36
- MS - 2.4
- CCM - 2.53.
- I - 3.05
- II - 3.2
- III - 3.
In terms of the running norm for young men, they differ somewhat depending on the age category, but not much.
- I - running time is 3.54 minutes
- II - 4.1
- III - 4.34
Time is measured in minutes.
For students
In different universities, indicators may vary, but for the most part they are standard.
For boys, indicators:
- estimate 5 - 3.3 min.
- grade 4 - 3.4
- three - 3.54
For girls, standards:
- 5 - run in 4.4 minutes.
- 4 - 5 minutes
- 3 - 5.4 minutes.
For high school students
For boys, running standards:
- 5 – 3.2
- 4 – 3.4
- 3 – 4.1
For girls, the indicators are as follows:
- 5 – 4.3
- 4 – 5
- 3 – 5.3
Indicators may vary depending on the institution.
Running technique for 1000 meters
The very technique of running a kilometer distance has three components of the stage - the starting section, where the main spurt takes place, running along the kilometer itself, most often carried out at the stadium, less often indoors, and the final stage is the finish itself.
Start
Running provides always a high start and 2 commands - when giving a conditional command "To start", the runner himself comes close to the start line, one foot in front of the line. The main thing is not to step on it. He takes the ambulance back.
Legs and arms - bend at the knee / elbow joint, body weight - transferred to the front, leading leg. The body goes forward at an incline of 45 degrees. And already at the Start command - there is a push and the athlete picks up acceleration, choosing the optimal speed for himself in the first 70-80 m of the distance.
Distance running
- When running, the body bends forward, the shoulders are relaxed, and the head is kept straight.
- All body and limb movements are relaxed and smooth, without the need for effort.
- The arms move like a pendulum, which makes it easier to run, while the shoulders are lifted up.
- When making a turn on the treadmill while running the track, bend your body inward, working more actively with your right hand.
Finish
The runner walks at the maximum possible speed, the body is slightly tilted forward, the length of the running stride increases in its setting, the movements of the arms become more intense.
When running a given kilometer distance, it is important to first develop endurance, it is important to monitor the setting of correct and even breathing. In particular, breathing is through the mouth and nose, and the rhythm corresponds to the pace of the run.
With an increase in oxygen consumption, the runner begins to breathe more often. Therefore, it is so important to work out the technique, and an excellent form will help to gain the appropriate rhythm of running for a given distance.
Running tactics for 1000 meters
In this matter, it is important to start with the main thing - the calculation of strength when running a kilometer distance. A beginner athlete fizzles out earlier than he runs to the finish line, because he incorrectly sets her tactics in a run.
Consider the following basic principles and postulates of good running practice:
- Choose acceleration based on your preparation at the start, but no more than 100 m. You should run them one and a half to two times faster than the main part of the distance. This type of starting acceleration quickly accelerates the runner's body from the zero reference point, thereby making it possible to break away from competitors at the start.
Plus, the main priority of this initial acceleration - if it does not exceed 100 meters, then the runner does not spend strength, but the result of the race improves significantly. If your physical fitness is poor, do not dash more than 50 meters at the start.
- After the runner has accelerated at the start, it is worth slowing down at a calm pace, for about the next 50 meters. And then switch to a speed that is comfortable for you. Already on it, you overcome more than half of the distance.
- Acceleration at the finish - 200 m before the end of the distance, it is worth adding speed, and at 100 m it is essential to add it, which will make it a favorite in 15 seconds.
Principles of 1000 meter running training
The first and most important training principle is to consider your fitness level and the volume of your run. Thus, professional runners cover about 500 km per month, and this is not the limit. But a beginner should run crosses from 4 to 10 km, not taking into account time, but developing endurance.
It is worth running without stopping, and the optimal training intensity is 3-4 days a week, which will prevent overwork, stretch marks and the consequences of excessive stress in the future.
After mastering the crosses, proceed to practicing the fartlek, practicing running in segments. The latter should be practiced at the stadium, with a clear record of the run time for a certain distance. Between runs - mandatory breaks, with an interval of 2 minutes, but not stopping, but slowly walking.
The 1,000 meter running is a calmer, more measured type of athletics, but it also requires preparation for both beginners and experienced runners.
Running technique and tactics, correctly set and regular training - all this allows us to speak not only about the quality of running at a given distance, but also about high rates of running speed at 1000 meters.
