Short-distance running in athletics, which is also called sprint, originated with the Greeks and was very popular. The main difference from any other race is the low start, which allows the runners to make a strong push and reach high speed from the very start.
The main challenge in a sprint is to run a certain distance in the least amount of time with maximum effort. There are several types of distances in total: 60, 100, 200 meters, as well as 300 for women and adolescents, 400 for men.
Short distance running technique
Much of the success in this sport depends on getting it off right, on time, and on the right finish.
Start, starting run
Athletes start all sprints with a low start. Due to this beginning, athletes develop almost maximum speed from the very first seconds.
There are 3 commands:
- On your marks.
- Attention.
- March.
During the first command, you should take a low body position, resting one foot on special starting blocks. During "Attention" the athlete should move forward a little, shifting part of the body weight onto his arms, and the leg muscles are practically not tense.
In this case, the legs should be on the starting block, if they are not there, small pits are dug out for the stability of the legs and the ability to push off. After the command "March", the runner should push off with both legs with the greatest effort and make strong waves of his arms.
Distance running
- As soon as the athlete takes off, his center of gravity is far beyond the support.
- In order not to fall further, the runner must accelerate his movement speed, gradually leveling his body position and changing the center of gravity. This is achieved by a special position of the legs while running, when lifting, the knee rushes forward and up, and then with great effort returns down and back.
- With each subsequent step, the step distance increases, the inclination of the body decreases, and thus the golden mean of the center of gravity is determined.
- Typically, sprints reach speeds of about 11 km / h. The main effort falls on the start, and then the running method becomes swing. With this movement, it is very important to place the foot off the toe, high hips and a high take-off angle.
- Professional athletes, while maintaining the pace of the swing run, reach more than 300 steps per minute with an average stride length of 2.3 meters.
- Usually, in order to develop maximum speed, they resort to lengthening the stride. However, it is more correct to reduce the distance in favor of quantity.
- Many people mistakenly believe that only footwork plays a big role during running, but this is not so. Correct hand movements significantly improve speed performance. With the right technique, the hands move in time with the legs.
Finishing
The finish is no less an important part of a short distance race than the start. 20 meters before the final strip, the speed is slightly reduced by a few% in order to keep the muscles in good shape until the very end.
Before the finish line, athletes make a sharp forward bend of the body, this technique is called "chest throw". This is done in order to touch the line as quickly as possible. In some cases, runners also put one shoulder forward, thereby bringing their body closer to the finish line.
In a leading race, this technique is practically unnecessary, but when several people come running at about the same time, it can play a key role. If it is not clear who crossed the finish line first, use the photo finish, where in slowing down you can determine the championship.
What is not recommended while running?
While running, it is not recommended to diligently straighten your hands and clench them into fists. In addition, the stoop or raised shoulders also affect the speed of overcoming the site.
You should run so that the movements of the arms and legs are connected and work in the same dynamic. If you go astray from a certain pace, the speed will drop significantly, or it may even lead to injuries.
While running, it is strictly not recommended to strain all the muscles of the body, this will lead to rapid fatigue. The main rule of any professional athlete is the tension of those parts of the body that are currently involved in the work.
You need to learn to run easily and freely, stiffness and tension leads to slowdown.
Features of 200m running
Distance of 200 meters differs from 100 by the presence of a turn. Because of this, while running, the athlete needs to tilt in the direction of the turn, otherwise the center of gravity will simply throw the runner out of the track. In this case, the right leg should be less bent than the right.
In order to speed up the result, the starting blocks are installed closer to the lane on the opposite side of the turn. Thus, a small section can be run almost in a straight line, thereby achieving a higher initial speed.
Features of 400m running
At this distance, running is less intense because of the greater distance. Due to the decrease in speed, the incline when cornering is not so strong, and the swing of the arms and legs is less relative to the 100 and 200 meter segment.
After the runner reaches maximum speed at the start, free stride is maintained. This is done in order to maintain speed and not run out of steam ahead of time.
The most winning strategy in a 400 meter race is to maintain a steady acceleration throughout the entire sprint. At the end of such a distance, namely in the last 100 meters, the body begins to get tired, and the overall speed of movement begins to fall.
Features of sprint training
In order to successfully master such a discipline as sprint, you should remember that all movements must be light and free. Many beginners mistakenly believe that the more effort you put into your race, the greater your speed.
However, this is far from the case, straining the muscles that are not participating in the work at a given moment, because of this, athletes get tired faster and subsequently their speed of movement decreases.
Therefore, the very first and most important rule is to learn how to control the body so that all unused muscles in running are relaxed. In addition, you should also improve the technique not only of running, but of the start and finish.
Improved start
- To successfully overcome the sprint, you need to fully master the start, namely from a low position. To do this, initially you need to determine the required distance and location of the starting block, which would be convenient for the athlete.
- This skill should be honed to an ideal state. As soon as the athlete has learned to start, you need to do it on time and on a signal, so as not to get to a false start.
- To improve this technique, you need to get into position, and start running under a certain sound, ideally a shot of the starting pistol.
Running exercises
The basis of any sprint is running, running correctly and following correct technique is not so easy. First of all, runners are taught the correct posture and tilt of the body during the start for the most powerful and effective acceleration. In order for a person not to fall while running, you need to train a special transition from acceleration to "free" running.
Everything is important in movement: physical fitness, body position, swinging arms and legs, muscle tension. If this is enough to overcome a 100 meter distance, then for 200-400 meters you need to learn how to run them correctly.
Finish improvement
Completing the sprint is also important, a correctly executed throw to the finish line can decide the outcome of the competition in a controversial situation. For this, they train the correct tilt and deviation of the arms back.
You should choose the most comfortable position for them so that you do not fall while running. Also, athletes are taught to run not to the finish line, but a few more meters after it, so that it is psychologically easier to endure the distance.
Running short distances is good at training endurance and body work to the limit. To achieve success in this sport, one should improve not only one's own physical fitness, but also all technical elements: start, transition from acceleration to free movement, run and finish. Only by bringing all these skills to perfection can you reach heights in the sprint.
