Each sport has individual standards developed by experts. They are divided according to the degree of stress on the human body: for women and men; for schoolchildren and adults; for professionals. What is a 2 km run? Read on.
Running 2 km - bit standards
There are so-called bit standards. They are divided into male and female, adults and youth.
To obtain a specific rank (category), you need to master the distance for the time period specified in the standard. These figures are similar to the approved standards for technical schools and higher educational institutions.
Among men
Men have the option of getting 1 out of 3 ranks.
For adults:
- 1 - 5 minutes 45 seconds;
- 2 - 6 minutes 10 seconds;
- 3 - 6 minutes 35 seconds.
The youthful standard is less strict:
- 1 - 7 minutes;
- 2 - 7 minutes 40 seconds;
- 3 - 8 minutes 30 seconds.
To obtain one of the indicated categories, you need to cover the distance for a period of time that does not reach the limit figure.
Among women
Women, as the weaker sex, are given the opportunity to receive a discharge at reduced standards. There are also 3 of them - adult and youth.
Adult:
- 1 - 6 minutes 54 seconds;
- 2 - 7 minutes 32 seconds;
- 3 - 8 minutes 08 seconds.
Youthful: 8.48; 9.28; 10.10 respectively.
Technique for running 2 km
Many coaches advise adhering to the following rules:
- at the start signal, it is recommended to dash forward and accelerate for about 6 seconds no more;
- it is recommended to run almost all the remaining meters to the finish line smoothly and evenly to maintain the respiratory system and normal heart function;
- in the course of the race, you should align the inhales and exhales, choose the optimal depth depending on the speed;
- 200-300 meters before the finish line, acceleration should be performed at the maximum opportunity for the body (since recovery will occur after the race - this is normal).
These simple, but very effective and popular rules will help you form the right race tactics.
If all points are observed, the athlete's body will not work for wear and tear, but develop the right habit that helps to achieve success. All other methods have been tested for decades and lead to less positive results.
Strength training for running 2 km
Strength training is an effective method for achieving great results. They contribute to the development of a certain level of endurance, the formation of excellent motivation and sports mood.
The main strength training is:
Warm up.
It includes several types of activities to help strengthen the human body and prepare it for more intense training. Vigorous exercises are used in place or in motion.
In place:
- head rotation 3-4 times 6-7 approaches;
- torso bends forward and backward for 4-5 approaches;
- circular rotational movements of the body;
- lunges in both directions for several approaches;
- raising hands up.
In move:
- dismount from foot to foot;
- quick steps from the back;
- running with jumps or small obstacles.
Aerobic running.
This exercise will help build up your breathing reserve and strengthen your breathing muscles. This is a great option for endurance and balance training.
Such a load should take up most of the athlete's physical training time. movements are recommended to be smoother, without acceleration, gravity. This helps to eliminate the possibility of oxygen starvation during competition.
Errors in running technique for 2 km
As with any sport, athletes make mistakes.
Several common situations can be distinguished here:
- Fast and long-lasting start.
The optimal acceleration after the start signal is considered to be 6-8 seconds for the athlete to accelerate. Further, it is recommended to find a uniform speed with which the athlete will continue to run.
In erroneous tactics, a person runs at an accelerated rate of half the distance or a little less, which leads to a rapid expenditure of the respiratory reserve and depletion of strength. There is not enough energy to reach the finish line. It is also very harmful to the body, as the heart, muscles and musculoskeletal system work hard.
- Ragged run.
Experts do not recommend running in jerks (first accelerating and then picking up speed). This technique brings only a negative result, while spending all the energy and strength. Running is recommended to be carried out in a uniform method, like world record holders (each lap of their indicator was no more than 57 seconds).
- Early finish.
It is strongly not recommended to rush and accelerate long before the finish line. The expenditure of energy and strength is simply not enough to achieve it. The optimal length of the section is 200 or 300 meters.
World records in running 2000 meters
2000 meters is considered the middle distance in athletics. It is not part of the Olympic, but is often used to warm up athletes.
Running takes place in the open air or in an indoor stadium (usually 5 laps of 400 meters). There are only a few world records for women and men.
Until now, none of the athletes have been able to beat them:
- A citizen of Morocco in 1999 at the competition in the German city of Berlin overcame the mark of 4: 44.79. His name is Hisham El-Guerruj. The run took place in the autumn on the street;
- Ethiopian citizen Kenenisa Bekele in England crossed the 4: 49.99 mark indoors in 2007.
These 2 athletes are listed in the table of the fastest at a distance of 2000 meters at the moment. Their received indicators serve as a kind of incentive for future participants in various competitions.
There is also a famous female athlete who showed the best result - 5: 25.36. This is Sonia O Sullivan from Ireland. The running took place outdoors in 1994 in England.
This standard is included in the school curriculum. According to numerous student reviews, running 2,000 meters is very difficult. It is recommended to use daily hardening workouts here, since the distance is not short. In large-scale competitions, it is not used.
