Athletics running technique. Running technique for short, medium and long distances. Obstacle running

It would seem that what could be more unshakable than running technique, honed over thousands of years?

But for some reason the debate about it continues, but somehow you have to run. We have to admit that marketing has made its way into amateur sports, including running. A lot of new names and slogans have appeared: natural running, injury-free running (this expression began to be used as a marketing slogan), postural running method (from the word “posture”), toe running (sometimes presented as a separate type of technique). At first glance, harmless phrases like “we will teach you to run correctly” are sometimes given such a meaning, as if somewhere here, for the first time in the Universe, running was invented just the other day - yesterday, or the day before yesterday. The reason for this flourishing of techniques seems to be clear. Marketing textbooks strongly recommend: if you cannot become a leader in an existing segment, invent your own and become a leader in it. But what should those who want to learn how to run do in this situation - join sects of fans of new techniques?

We admit that there are objectively enough grounds for speculation, since running technique varies depending on at least three factors: speed, distance length and the level of training of the runner. And this is without taking into account the anatomical characteristics of each individual person. However, this is not a reason to open separate courses for training male runners with brown eyes at the age of 37 for a distance of 5 km at a pace of 4 min/km in blue sneakers under partly cloudy weather. There is a basic technique, or at least its technical elements, which it is advisable to master and then, if necessary, adjust to suit yourself. This is the path we propose to take.

Running technique in the traditional sense
For ease of perception, we tried to present the classics of the genre in pictures. And the lower we go in these pictures (from head to feet), the stronger will be the desire for advanced readers to enter into a discussion with us. Therefore, let’s immediately make a reservation: yes, differences in interpretations are possible, but we will talk about them a little further.

Where to look with your eyes- a small thing, but important. If you look down, below you, you will slouch, lower your shoulders, bend over and/or do something else that you shouldn’t do. If, on the contrary, you look at the tops of the trees, this will lead to a vertical position of the body (without tilting), and if you run for a long time, to fatigue of the neck muscles.

Shoulders- even more important - they should be relaxed and slightly apart. This slight extension ensures not only correct posture and “getting into yourself” when pushing, but also sets the trajectory of the arms. The closer the movement of the arms is to the vertical plane behind the body (without swinging left and right), the better (of course, if it does not require tension). As soon as you lower (bring together) your shoulders, your hands will begin to swing you more strongly from left to right, hindering you more than helping.

Elbows should be bent at an angle of 90 degrees or sharper. An obtuse angle in the elbow joint will lead to such an increase in the inertia of the arms (as swing masses) that the normal frequency of arm swings will become lower than the optimal frequency of steps; There will be a discrepancy in the work of the arms and legs, requiring additional muscle effort for them to work with the same frequency. But such lowering of the arms is normal during the process of accelerating sprinters in the first meters of running, when they have not yet reached the optimal frequency of steps, or in some other situations when the pace of steps slows down. Because the the optimal bend angle at the elbow joint depends on the speed(or rather, on the frequency of the step), then it indirectly depends on the qualifications of the athlete. For those who run at a low frequency, an angle a little more than 90 degrees (obtuse) is more suitable, and for those who move their legs quickly - a little less than a right angle. On average, it turns out that the “hospital temperature” is about 90 degrees.

Hand work the more effective they are, the less they scatter left and right and the closer their swings are to movement in vertical planes. However, to achieve this goal, you do NOT need to excessively retract your shoulder blades, creating a lot of tension in your upper back muscles. The trajectory of the arms most often implies moving them slightly towards the chest, approximately to the line of “your” cheek. Accordingly, behind the center of gravity, the elbows move quite a bit away from the body. However, there are exceptions. For example, in the pictures shown here, you can see that Mo Farah is moving his arms towards his chest more than we describe.

Muscles of the trunk actively participate in running, especially short and medium distances. They engage the pelvis, turning it slightly to lengthen the stride. The pelvis is also involved in placing the foot on the support and lifting it off the ground (although this is almost not noticeable in either the photo or the video).

Leg makes a complex movement, which can be represented as circular for simplicity. In its initial stage (after pushing off), the shin moves upward, bending the leg at the knee. Then, having accelerated, it “slows down” and transfers its kinetic energy to the hip, which is carried forward with the knee significantly bent. Soon, stopping its forward movement, the thigh again gives energy to the lower leg, which extends before placing the foot on the support. In this chain of events, it is fundamentally important that the leg does NOT swing as a single unit, but bends significantly before moving forward and straightens after it. From a mechanical point of view, this significantly brings the mass closer to the center of rotation and thus reduces the moment of inertia of this flywheel mass, allowing you to run comfortably at a high cadence. From the point of view of sports medicine, this allows you to safely (gently) stand on a support.

It is important that at the moment of planting the foot, the leg does NOT freeze motionless relative to the body - it does NOT wait to meet the surface while being motionless. The running wheel continues to rotate constantly, including when you plant your foot.

As a general rule, the lower the speed, the lower the calf lift (overwhelm). Trying to overwhelm your shin high while running at a pace of 6 min/km will make it difficult to place your foot correctly on the support - there will not be enough flight time to fully rotate the “running wheel”.

Foot placement- the main stumbling block when discussing running technique. We have devoted a separate material to this topic, so we will not delve into the nuances here. Below we will describe five (!) ways to place the foot, but at the same time we will try to convince you that these are variants of transformation of the same movement, the same technique. For now, let's call this the midfoot strike that follows shortly after the toe touches the surface.

There is another important nuance, which we will discuss in detail below. The fact is that with the correct technique and more or less decent running speed the leg rests on the support under the center of gravity, and not in front. More precisely, we can say that the supporting leg is completely loaded under the center of gravity, although the light touch of the surface with the sneaker often occurs slightly in front. If the foot rests on the surface in front of the CG (as with most runners who are NOT highly qualified), then at each step the runner will first slow down, then accelerate again - this simply follows from the laws of mechanics.

Don't spank, don't stomp, don't slow down- perhaps, based on these signs, it can be determined that the placement of the foot is NOT performed correctly. If you firmly place a completely stopped foot, as if hovering in anticipation of meeting the surface, then depending on the orientation of the foot there will be either a “stomp” or a “slap”. In short, you will hear a sound as a sign of an error. When you fall on the surface, the central part of the foot will make a stomping sound, and when it meets the heel support, it will make a splashing sound (when the toe lands). Both are bad. Proper running is quiet running! Well, if a person makes another mistake - running on his toes (without placing the back of the foot on the support) - he almost always has long-term contact with the surface due to a less sharp push. This leads (in addition to the risk of injuring the Achilles and calf muscles) to a decrease in running efficiency.

The most important debate: how to place the foot
Above, we promised to describe five ways of meeting the foot with the surface and try to prove that they are all varieties of the same technique, or rather, the same kinematics of leg movements. We won’t promise that you will easily agree with this, but... Let's try.

Roll from heel to toe- a classic that is taught (or at least used to be taught) to children in sports schools, and, if everything goes well, in regular schools too. Mass inoculation of such a technique does NOT mean that it is the best, but at least it is not bad if everything else is done properly (maintaining the correct angle in the knee joint, placing the leg under the center of gravity, etc.). A very important point: the heel never sticks into the supporting surface, because the heel is never held forward. The heel never rests on the supporting surface in front of the knee, which in itself ensures a soft landing in addition to the roll.

Scissors- this is sometimes called a technique in which the athlete actively engages the back surface of the thigh, starting with these muscles and pushing as soon as the leg touches the support. In this case, the foot begins its movement backward (relative to the body) while still in the air before touching the surface and manages to accelerate in the horizontal projection to a speed slightly greater than a person is running. At the moment the back of the foot touches the support, a forward pushing force already arises. Essentially, this is the same as the previous technique, only with a slightly more accentuated movement of the foot back at the moment of contact.

Now attention! In the previous “Roll...” technique, the foot would also have to begin a similar reverse movement, since the “Running Wheel” should be spinning constantly without stopping. It’s just that the “Roll” technique is usually presented to beginners, who should not be fooled so as not to confuse them. But in fact, the second technique differs from the first only by increasing the emphasis on the work of the muscles of the back of the thigh, which is justified at short and medium distances.

Placing the foot on the middle part- this is the option that we called classic above, hinting at its special role. So... The kinematics of the movement of the leg in the air and on approach to the ground in this case is exactly the same (!) as in all the others: the lower leg together with the foot, having reached the extreme forward point of its trajectory, has already begun to move backward. The difference appears a little later, at the moment of touch. And it consists in the fact that the heel simply does not have time to take on the main load, so the main force falls on the central part of the foot. If contact of the foot with the support had occurred a little earlier, then we would have received a pronounced emphasis on the heel followed by a roll to the center and toe, but contact with the surface occurred a fraction of a second later, which gives grounds to call this technique running with the foot placed on the middle part of the foot. But its differences are only in a small difference in the time of contact of the leg with the support, and nothing more.

Where (or when) does this millisecond difference come from? It can be caused by an increase in the frequency of steps, an increase in absolute speed, a decrease in the amplitude of vertical oscillations of the center of gravity due to placing the leg on a support, slightly more bent at the knee... In a word, all those changes that are characteristic of an increase in running speed and a higher qualification of an athlete will lead to a decrease in the load on the heel and a shift in the emphasis of the landing to the midfoot. In other words, running with a midfoot strike is more common among advanced runners who run, relatively speaking, faster than 5 minutes per kilometer. If you run at a pace of 7 min/km, then the running technique “To the middle of the foot” will involuntarily turn into “Roll from heel to toe”.

By the way, individual anatomical features also affect running: pronation or bending of the legs (in the shape of the letter “O” or “X”). See fig.

Toe-mid-toe- this is a technique of planting the foot (slightly turned with the edge towards the ground), in which the front part of the sneaker touches the supporting surface first. More precisely, the point of contact is located approximately at the base of the little finger (in the area of ​​its first phalanx). The toe in this case touches the surface slightly in front of the knee shortly before the midfoot is fully loaded. And this, in turn, will happen when the point of accentuated landing is under the center of gravity. After such a soft and slightly extended landing, exactly what was described above as running with the foot placed on the middle part of the foot will follow.

So, this technique differs from the previous one only by the additional work of the ankle preceding the main landing. That is, this is nothing more than a refinement of the technique described above.

This technique of planting the foot is used, as a rule, by qualified athletes. It allows, firstly, to start pushing forward even before the foot is fully supported (this is important for running in spikes, which allow you to work with “scissors” without waiting for the foot to be fully loaded). Secondly, it provides significantly better landing damping and protects the muscles from eccentric shock loading (lengthening of the muscle under the influence of an external force). Thirdly, it prepares the muscles to engage in work exactly at the right moment. Fourthly, it makes it possible to feel the support before landing, which is important when running outside the flat surfaces of stadiums (for example, along city streets).

Without heel setting- this is how sprinters run short distances. Their speed is high, the push (in spikes) begins early (even before the foot is fully loaded with body weight), the body is tilted forward a little more than that of stayers, and the shoes have very thin soles (no shock absorber under the heel). As a result of these factors, sprinters’ heels do not reach the support purely kinematically. However, if you wear shoes without spikes and with a pronounced shock absorber or significantly lengthen the distance, the same athlete will run “from the middle of the foot,” but with a clear contact (this is at least) with the back of the sneaker.

Among these techniques, “Natural Running”, “Postural Running” and other “modern” interpretations of running techniques are not described in any way. At the very beginning of this article, we made it clear that we will not interfere in the field of marketing. Speaking purely technically, running with different options for placing the foot is described here, but all these options are the essence of the same kinematics of complex movement of the leg relative to the surface.

Are there exceptions? Yes, there are. Because every athlete's strides are slightly different (we're not robots), fast-running athletes may occasionally have strides that are slightly different from what is typical for that athlete and running pace. This often becomes a reason for speculation. In addition, people have anatomical features that can affect technology. In any case, you need to look not at individual cases that fall out of the overall picture, but just the opposite: to carefully study what is common in the running technique of outstanding athletes.

Storyboard of sprinter running technique (Usain Bolt)

Storyboard of the running technique of the “middle man” (Mo Farah)

Storyboard of the running technique of a “marathon runner” (Haile Gebrselassie)

In line or with a teddy bear?
Until now, we have not paid attention to another important issue related to foot placement: where does the contact of the foot and the support occur when looking at the runner from the front?

In the photo shown just above, Mo Farah has not yet placed his foot on the support, but in a moment he will do so, and the point of his support with the surface of the treadmill will be exactly under the center of gravity in the frontal projection. The body is straight, shoulders are level.

And here is another interesting photo of another outstanding runner - Usain Bolt, who was distracted by something (probably on the scoreboard).

This photo shows that the athlete’s foot also stands under the center of gravity, but due to the sudden turn of the head, the shoulders moved away from the horizon and the entire body was slightly tilted. This shows well how important it is to look forward correctly while running. Any distraction of attention, even among athletes of the highest world level, entails a breakdown of technique.

But here is the third photo, which shows an unknown runner - the prototype of an ordinary running enthusiast. See how it looks in the front view when the foot is placed on the support.

Some may think this is not typical; that most amateurs do NOT allow such serious deviations from ideal kinematics. But be that as it may, the vast majority of amateurs, if photographed in this projection, run far from the best, even if these deviations are less noticeable than in the photo shown.

Now pay attention... NOT all qualified runners place their foot in the center! At the very least, you can find a lot of examples of how a top-level athlete runs NOT to the line, but waddles, even during competitions. Understand it as you wish.

Sprinters, intermediate athletes, marathon runners
We described the features of sprint running technique (in comparison with middle-distance running) in a nutshell above (when we talked about foot placement). But nothing has yet been said about the differences in technique between intermediate athletes and marathon runners. These differences are not so great as to clearly draw a line where middle-distance running technique ends and marathon running technique begins. The difference is in the little things, but there are a lot of little things.

If average athletes must be able to run fast enough and cannot afford the most economical movements, then For a marathon runner, the most important thing is efficiency. Moreover, this applies to both the impact on the body as a whole and on the muscles, which get tired from the most sudden movements and do not like the entire range of angles of work in the joints. If, from the point of view of running speed, it is advantageous to “kick yourself up” with a high rise of the shin after a push and to “whip” the thigh well, then when running over a long distance, it is advisable to slightly reduce the amplitude of these movements and slightly moderate their sharpness. It is preferable to have a slightly higher cadence, NOT a longer stride length.

Over a long distance, all the “extra” movements come out: swaying of the body or shoulders, excessively active work of the arms, large amplitude of oscillations of the center of gravity, excessively long push of the leg behind. All these little things start to come out in the last kilometers of the distance, and sometimes even earlier.

Let's take a look at the running storyboard of three outstanding (!) athletes: middle-distance runner (who recently started trying himself in marathons) Mo Farah, excellent sprinter Usain Bolt and legendary marathon runner Haile Gebrselassie. Please note just four features of their technique: how and where the leg is placed, where the push-off occurs, at what bend angles the arms work, how significantly the athlete “knocks” himself with the shin after it comes off (how close the shin comes to the butt) and how the hip is extended. A little tip: Usain Bolt is very tall.

Foot placement All three are different. Headlight and Bolt are both toe-pullers and run in a toe-mid-toe pattern in the classification described above. However, Bolt gets his toe on the ground before Farah, but Mo pushes much further back than Bolt. If you think about it, the reasons for these differences are obvious: the sprinter works more actively with the back surface of the thigh, performing “scissors” and his spikes allow him to cling to the support even with his foot NOT fully loaded, but finishing with his foot far behind will be more likely to his detriment, since in this position the strength the shock is already small. In addition, Farah is much more flexible, so it is easier for him to pull his leg back at an angle to his body, at which many ordinary people cannot simply put it there standing still (the back will hurt). Gebrselassie does NOT pull the toes (this is not economical) and allows oneself to work by rolling from heel to toe (it seems that this is the simplest and most basic technique for beginners). However, from the point of view of the moment the foot is fully loaded, he runs with the middle part of the foot loaded, since at his speed the heel simply does not have time to load. But the funny thing is that many very strong marathon runners have obvious wear on the shoe in the heel area, which clearly indicates that this part of the sole is involved in running (even without the full load of body weight).

Repulsion Mo Farah has the farthest one in the back, Bolt has a little less leg in the push behind Bolt (see explanation just above), and Gebrselassie has the shortest step (the farther from the extreme angles that the runner is in principle capable of, the more comfortable the muscles; in this case, the working conditions of the back and hamstring muscles are easier).

Hand angles Mo and Haile's are approximately the same and academic - both have angles at the elbow joints of less than 90 degrees. But Usain periodically extends his arms to obtuse angles and never bends them to such angles as Farah. Why? Yes, simply because his step frequency is lower (including due to his great height). Kinematically advantageous for him, the arm bend angles are smaller, although this does not correspond to the classical canons (by the way, Bolt also sometimes runs with sharp arm bend angles, as can be seen in the photo in the body of the article just above, see “On line or like a bear?”).

Calf lift height after the take-off, Farah and Bolt are approximately the same (in both, the shin “knocks” the butt point well), but Gebrselassie does NOT raise his shin so high - this is again not the most comfortable angles and expenditure of strength.

Hip Reach all three are more or less comparable. At least in these storyboards the difference is not obvious.

Don't make that face
Does a runner's facial expression matter? Yes, sure. What else! A grimace on the face almost always causes tension in the neck muscles and stiffening of the shoulder girdle. This can ruin your technique and cause premature fatigue. It's a small thing, isn't it?

There are quite a lot of such little things in running technique, and in running itself, as a sport or physical activity, there are even more of them: clothes, shoes, organization of the training process, participation in competitions, injuries (almost always this is a consequence of errors - either in technique or in load planning ), nutrition (including at a distance) and much more. In this material we will limit ourselves to discussing technology only. The rest is a topic for separate materials.

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Running is a natural way of moving a person, performed by pushing off the ground, in which single-support and flight phases alternate. In running, there is a constant repetition of movements - cyclicality. Consequently, running is a cyclic type of athletics.

The movement cycle is a double step. During the execution of two steps, the right and left legs alternately perform the supporting and swing functions. The most active period in leg movement is the supporting period. At this time, due to the movement of the supporting leg, the athlete’s body moves along the distance.

A double step contains two periods of support and two periods of flight. Each period has two distinct phases. During the support period: depreciation and repulsion, during the flight period: rise in the total center of mass of the body (GCMT) and decrease in GCMT (Table 3.1, Fig. 3.1).

Depreciation phase begins from the moment the leg is placed at the place of repulsion and continues until the moment of maximum flexion of the supporting leg at the hip and knee joints and extension at the ankle. This moment coincides with the moment of the vertical position and with the moment of the lowest position of the center of gravity. Stretching of tense muscles occurs.

Repulsion phase begins from the moment of maximum bending of the supporting leg in the joints and continues until the moment the leg is lifted from the support. The pushing leg, after passing the vertical, extends at the hip and knee joints and bends at the ankle. Stretched muscles contract and extend the hip and knee joints.

WCMT rise phase begins from the moment the leg lifts off the support and continues until the highest point of the GCMT trajectory is reached.

Phase of reduction of CBMT begins from the moment the highest point of the GCMT trajectory is reached and continues until the moment the leg is placed on the support (the beginning of the support period).

Table 3.1. Double step cycle

Rice. 3.1. Phases and boundary postures of running

According to the first law of dynamics, any movement occurs as a result of the interaction of forces. The source of movement in running is the internal forces created by the muscles and applied to the moving parts of the body.

Regardless of the actions in running, external forces act on a person (Fig. 3.2).

The force of gravity is constantly directed downward and plays a different role: when the body moves downward, it is driving, and when moving up, it is braking.

The resistance force of the external environment is braking. It increases in proportion to the square of the speed.

The ground reaction force in running is variable in both magnitude and direction. It depends on the runner’s body weight, running speed and the amount of muscle effort.

External forces acting on the athlete’s body interfere with the straightness and uniformity of the forward movement of the center of gravity. In addition to moving forward, the OCMT makes vertical and lateral oscillations.

Rice. 3.2. Forces acting on a person while walking and running: G - gravity; P - body weight; Rct Rdin - static and dynamic components of the support reaction; F - pressure force on the support; FB - air resistance force

Lateral movements mainly occur due to the transfer of body weight from one leg to the other, and they are insignificant. Vertical fluctuations of the GCMT are more significant and can reach up to 3.9 ± 1 cm.

Thus, the trajectory of the GCMT movement in running is a sinusoidal straight line with simultaneous movement in the lateral plane.

Placing the foot on the ground is carried out on a support in front of the center of gravity (depending on the running speed and the individual characteristics of the runner’s technique).

The subsequent phase occurs due to bending of the leg at all joints. During the take-off phase, a sharp extension of the leg occurs, which ensures that the runner moves forward.

During the flight period, which characterizes the length of the running step, the legs spread and retract. The spread of the legs continues after the supporting leg has been lifted from the support. The bringing together of the legs during the flight period begins at the moment of reaching the highest point of the GCMT trajectory. This movement helps increase your running stride frequency.

The movement of the pelvis in running is not only translational, but also rotational: there is a rotation towards the supporting leg around a vertical axis, as well as an inclination of the pelvis relative to the sagittal axis.

The movement of the arms is carried out in the anteroposterior direction, with a change in the angle in the shoulder and elbow joints. There is also a slight movement of the axis of the shoulder joints around the vertical axis.

During running, the angle of inclination of the body also changes, which is slightly tilted forward in the push-off phase, and almost vertically in the flight phase.

The time spent in the stance and flight phases constitutes stride time. The distance a runner covers in one step is called stride length. The ratio of stride length to stride time represents stride speed. The number of steps per unit time is called cadence. Running speed is equal to the derivative of the length and frequency of steps. Therefore, the length and frequency of steps are called components of running speed.

The speed of movement in running depends on the ratio of the length and frequency of steps. An increase in movement speed from 0 to 50% of the maximum individual speed is achieved mainly due to the length of steps. An increase of up to 75% of the maximum speed is achieved due to the frequency of steps and the length of steps; its further increase occurs due to the frequency of steps with a constant step length. However, when running at or near maximum speed, there is a competitive relationship between step length and step frequency: increasing step frequency reduces or blocks step length and vice versa.

Running can be recreational and sports, performed over rough terrain (cross) or in a stadium.

Sports running, in turn, is divided into smooth running and steeplechase running. Smooth running is speed/speed running (100 m, 200 m, 400 m, 60 m) and endurance running (800 m, 1500 m, 3,000 m, 5,000 m, 10,000 m, marathon). The main task of a runner over any distance is to run it in the shortest time. The short-distance running technique is characterized by the greatest amplitude and frequency of movements, and the medium- and long-distance running technique is characterized by the economy of movements.

The technique of any running can be divided into the following phases: start, starting acceleration, running along the distance and finishing.

Running any distance begins from the start. At the start, the runner takes the most comfortable position for himself to start running. In short-distance running this is a low start, in middle and long-distance running it is a high start. Running from a low start is performed from the starting blocks (there are three types of their placement); running from a high start - taking a comfortable starting position. In short-distance running, three starting commands are given - “To the start!”, “Attention!”, “March!”; in middle and long distance running - two: “To the start!”, “March!”.

During the starting acceleration, the athlete runs with the torso tilted forward, and the shorter the distance, the greater the tilt. The foot is placed quickly and elastically from the front, followed by active repulsion near the projection of the center of gravity, which allows you to more actively gain speed. Vigorous movement of the arms contributes to both the activation of leg movements (step frequency) and the increase in repulsion force. Gradually, with increasing speed in the starting acceleration, the characteristic features of the starting steps in the movements of the runner’s legs decrease. The inclination of the torso becomes smaller, and the runner switches to running along a distance: in a straight line (60 m, 100 m) and along a turn (at distances of 200 m or more). Running around a turn is more difficult, as it requires additional energy expenditure. The runner tilts his body in the direction of the turn, which changes the direction of take-off. The degree of body inclination depends on the running speed: the higher it is, the greater the body inclination.

The running of the distance ends with finishing, during which the athlete strives to increase or maintain running speed. It is performed by throwing the chest or shoulder towards the finish line.

A type of running is cross-country running, in which the athlete has to run over rough terrain. Along the distance there are descents, ascents, ditches, etc. The technique of such running has its own characteristics: when descending on a slope, the foot is placed from the heel, the body is slightly tilted back; when lifting, the leg is placed on the front of the foot, the body is strongly tilted forward, and the greater the angle of lift, the greater the tilt. Obstacles encountered are overcome in various ways (by jumping, climbing, stepping, etc.).

Athletics is a sport that combines natural physical exercises for humans: running, jumping and throwing. At the same time, athletics is a scientific and pedagogical discipline. It has its own theory, which considers issues of technology, tactics, training, and education.

Athletics includes 5 types of exercises: walking, running, jumping, throwing and all-around. Each of these types has its own varieties and options. The competition rules define the distances and competition conditions for men, women, athletes of various age groups. Basic athletics exercises are included in the program of the Olympic Games, national championships, and school sports competitions. Sports categories and titles are assigned based on these exercises.

Walking is a natural way for humans to move. Race walking differs from normal walking both in its greater speed and in its unique technique, which ensures significant speed and efficiency of movements. With systematic training in race walking, the activity of the cardiovascular, respiratory and other systems of the body is activated, endurance is developed, and such valuable qualities as perseverance, will, perseverance, the ability to endure difficulties, and fight fatigue that inevitably arise during long-term competitions are cultivated.

Race walking is classified depending on the location of the competition (stadium track, road, highway). At the stadium, walkers compete at distances of 3, 5, 10, 20, 50 km and an hour walk, and on the highway at 15, 20, 25, 30 and 50 km.

Participants in race walking competitions are required to adhere to certain rules, the main one of which is the athlete’s constant contact with the track (support with one or both feet). If an unsupported position appears, when the athlete actually starts running, according to the rules, he is removed from the competition.

Running is the basis, the main form of athletics. Usually running is the central part of all competitions. In addition, running is an integral part of many other athletics exercises, such as long jump, high jump, pole jump, and javelin throwing.

Running, depending on its nature, has different effects on the human body. A slow, long run in a park or forest (jogging) has primarily hygienic and health benefits.

Fast sprinting helps improve speed and strength qualities, middle and long distance running helps improve endurance, and hurdling helps improve agility and the ability to highly coordinate movements.

Running is divided into smooth (on the stadium track), with natural obstacles (cross), with artificial obstacles and relay. In turn, smooth running is distinguished: short-distance running - from 30 to 400 m; for medium distances - from 500 to 2000 m; for long distances - from 3000 to 10,000 m for ultra-long distances - 20,000, 25,000 and 30,000 m hourly, daily running. Cross-country running is carried out over a wide variety of distances (from 500 m to 14 km), and road running is carried out at 15, 20, 30 km and 42 km (marathon running).

Relay running is divided depending on the length and number of stages. It can be carried out over short distances - 4X60, 4X100, 4X200, 4X400 m; for medium distances - 5 X 500, 3 X 800, 4 X 800, 10 X 1000, 4 X 1500 l and for mixed distances -400 + 300 + 200 + 100 m and 800 + 400 + 200 + 100 m.

Steeplechase includes hurdling and steeplechase. Hurdling is carried out at 60, 80, 100, 110, 200, 300 and 400 m, steeplechase at 1500, 2000 and 3000 m.

Race walking

Race walking allows you to cover significant distances at a relatively high speed. The high speed of race walking compared to normal walking is achieved due to greater efficiency and expediency of movements. The main race walking distances are 20 and 50 km. Walking competitions for boys, 14-15 years old are held at 3 and 5 km, for boys, 16-17 years old - at 3, 5, 10 and 15 km, for women - at 5 and 10 km.

Race walking technique

Distinctive features of race walking are more energetic movements than during normal walking, mandatory full (at least momentarily) straightening of the supporting leg, more powerful push-off, which ensures high speed of movement. If during normal walking a person moves at a speed of up to 5-6 km/h and takes no more than 100-120 steps per minute, then in sports walking these figures increase to 12-14 km/h and 180-210 steps per minute. The length of steps increases accordingly - from 70-80 cm to 110-120 cm.

This increase in the speed and amplitude of the walker’s movements is achieved by placing the leg on the ground, straightened at the knee joint, rotating the pelvis around a vertical axis, active movements of the shoulder girdle and arms, high coordination and efficiency of all movements.

The main requirement for a walker by the rules of the competition is the presence of constant contact with the ground, and a straightened position of the leg when resting on the ground. In Figure 1, made from the filmogram of Olympic champion V. Golubny-chego, the distinctive features of race walking are clearly visible. At the moment when the supporting leg, finishing the push-off, is still in contact with the ground with its toe, the other, free leg, already fully straightened, is placed on the ground on the outside of the heel (frames 4-6). In a two-support position, it remains straight until it reaches the vertical.

The leg that has completed the push-off first moves up and back, and then, passing low above the ground, moves forward (frames 7-11). Race walking is characterized by pushing off primarily through extension of the leg at the hip joint, rather than at the knee or flexion at the ankle. The forward movement of the swing leg is accompanied by rotation of the pelvis around the vertical and anterior-posterior axis. The greatest amount of pelvic rotation is observed in a two-support position (frame 6).

To reduce lateral vibrations, the walker tries to place his feet closer to the middle line. As a rule, during race walking the torso is held vertically. However, at the moment of push-off, some athletes can see a slight forward lean. As a result of rotations of the shoulder girdle and pelvis in opposite directions, the walker has a very pronounced twisting of the torso (frames 5-7).

When walking, the arms help maintain balance and move in the lateral plane without crossing the midline of the body. The angle of flexion in the elbow joint changes during walking, increasing at the vertical moment. Of great importance in race walking is the athlete’s ability to create favorable conditions for resting idle muscles. So, at the moment of the vertical, when the knee of the swing leg is lowered below the knee of the supporting leg, conditions are created for resting the muscles that perform the main work when walking (frames 9 - 11). The muscles also receive a certain amount of rest in the anterior support phase, when the leg is placed on the ground straightened at the knee joint.

Picture 1.

Sprinting

The main distances in sprint running are 100, 200, 400 m, 4X100 and 4X400 m relay races. However, running competitions are also held at shorter distances, for example 30 and 60 m. Shortened sprint distances have become especially widespread in connection with the transition of athletes to year-round training and competitions in winter in athletics arenas.

Sprinting technique

A sprinter's running can be divided into the start, starting acceleration (or starting acceleration), running along the distance and finishing.

Start. When running short distances, a low start is used using starting blocks (Fig. 2). The location of the pads is determined empirically and depends on the individual characteristics of the athlete, his height, limb length, and level of development of speed and strength qualities. The angle of inclination of the supporting pads of the starting blocks for the front block is 40 - 50°, and for the rear - 60-75°. The distance between the pads in width usually does not exceed 18 - 20 cm. One and a half feet from the starting line, and the back one is at the distance of the shin from the front. With an extended start, both blocks are placed further back from the starting line, with the first one being up to two feet or more away from it. With a close start, the rear block is close to the front and the distance between them does not exceed the length of the foot.

The placement of the blocks in relation to the starting line and to each other can vary. The most common are regular, close and extended start options. In a normal start, the front block is placed approximately one and a half feet from the starting line, and the rear block is placed a shin distance from the front. With an extended start, both blocks are placed further back from the starting line, with the first one being up to two feet or more away from it. With a close start, the rear block is close to the front and the distance between them does not exceed the length of the foot.

When choosing one or another option for placing starting blocks, you must keep the following in mind. If the blocks are located too far from the starting line, then at the command “Attention!” the runner will have to significantly straighten his legs at the knee joints, and this will not allow him to fully use the strength of the leg muscles when pushing off. If the blocks are too close to the starting line, then the runner's body and legs will be excessively bent and he will have to spend too much time on the starting movements. Excessively close placement of the pads from one another will lead to a disruption in the rhythm of running movements and a kind of jumping from the start, rather than a smooth run out.

Figure 2.

At the command “Start!” the runner stands in front of the blocks. Crouching down and placing his hands on the ground in front of the starting line, he pushes on! with your strongest foot into the support area of ​​the front block, and then with the other foot into the support area of ​​the rear block. Lowering himself onto the knee of the leg behind him, the athlete places his hands behind the starting line, close to it. The thumbs are directed inward, the rest are directed outward. Elbows are straight, shoulders are slightly forward. The back is slightly rounded and not tense. The head is held naturally, being like a continuation of the body. The gaze is directed forward - down to an imaginary point (40-50 cm ahead of the starting line).

At the command “Attention!” the runner smoothly moves his body forward and upward, separating the knee of the back leg from the ground, and raises the pelvis slightly higher than the shoulders. At the same time, the legs are slightly straightened, and the angle of flexion in the knee joint of the leg resting on the front block reaches approximately 80-100°, and in the back - 110-120°. The arms remain straight and a significant portion of the body weight is now transferred to them. In this position, it is important not to transfer excessive weight of the body to the hands, as this can lead to an increase in the time required to lift the hands from the support. The feet are pressed tightly against the pads of the pads.

The height of the pelvis lifting at the command “Attention!” largely depends on the level of development of the sprinter’s speed-strength qualities: the higher this level, the sharper the pushing angle. However, even world-class runners have a pelvis positioned slightly higher than their shoulders at this point. At the same time, it is very important for the athlete to maintain a natural and relaxed body position, which is achieved primarily by the correct distribution of weight between the hands and the leg in front. The head is in the same position. At the command “Attention!” You cannot raise your head and shift your gaze towards the finish line, as this leads to tension in the muscles of the neck and shoulders, as well as to premature straightening of the body after the start.

Hearing a shot, the runner, lifting his hands off the ground, simultaneously pushes off from the blocks. An energetic and quick swing of the arms, bent at the elbow joints, promotes a powerful push-off, which is carried out due to instant straightening in the hip, knee and ankle joints. The leg standing behind comes off the block first and is energetically carried forward and slightly inward by the thigh. The foot is kept low from the ground, which makes it possible to shorten its path from the block to the place where it is placed on the ground behind the starting line (Fig. 3).

A relatively sharp take-off angle requires a more inclined position of the runner when exiting the start, which generally creates favorable conditions for a rapid increase in speed. It must be borne in mind that if the energetic movement of the arms contributes to a powerful push-off, then excessive throwing of the arm up can lead to premature straightening of the torso, and excessive throwing of the arm back can lead to deviation of the shoulders from the line of movement of the runner.

Figure 3.

Starting acceleration. The starting acceleration (run-up) is the sprinter's overcoming the initial part of the distance, at the end of which he reaches a speed close to the maximum, and, taking a normal running position, proceeds to run along the distance. As special studies have shown, an athlete reaches maximum running speed 5-6 seconds after the start.

It is known that running speed depends on the frequency (tempo) and length of steps. After reaching the maximum step frequency during the starting acceleration, a further increase in running speed occurs due to an increase in the length of steps. The length of the first step, counting from the front block, is approximately 100-130 cm. In order to quickly move to running and maintain the desired inclination, the athlete must instantly and actively lower his foot onto the track behind the projection of the body's central gravity. The subsequent increase in step length should be gradual and rhythmic. The first steps from the start increase by 10-15 cm, then the increase in their length decreases.

The running technique during the starting acceleration is characterized by a significant inclination of the runner's torso, which provides the most favorable conditions for take-off. Increasing the sprinter's speed and strength allows him to slightly increase the slope of his starting acceleration. However, the magnitude of this slope is limited. Excessive leaning can lead to loss of balance, so-called falling running. During the starting acceleration, the hands work energetically with a slightly shortened amplitude. Along with the increase in the length of steps, the amplitude of arm movements also increases.

During the first steps from the start, the runner’s feet are placed along two imaginary lines, converging into one after 12-15 m. In order to provide better conditions for the transition to running along one line, the pads are installed slightly facing inward, and in the position occupied by the command “ Attention!”, the athlete brings his knees together accordingly. Recently, in order to achieve greater stability for the runner during the first steps from the start, some foreign coaches have suggested a wider placement of the pads.

Running the distance. At the end of the starting run, the runner seems to stop using the maximum efforts that were necessary to increase speed. Previously, it was believed that at this moment it was necessary to switch to the so-called free motion, taking several steps by inertia. Such a sharp transition from the starting run to running along the distance is not justified. It must be done gradually. An athlete must remember that success in sprinting is determined primarily by the ability to freely, without tension, perform running movements, relaxing those muscles that are not currently involved in active work.

The most important phase of sprinting is the take-off. With a powerful movement, the pushing leg straightens at the hip, knee and ankle joints. The thigh of the swing leg is energetically moved forward and upward, facilitating effective repulsion. During the flight phase, active contraction of the hips occurs. The leg, having completed the push-off and first moving back and up, then bends at the knee and begins to move forward. At the same time, the swing leg, unbending, energetically lowers down and is placed on the ground not far from the GCT projection. The position of the leg should be elastic. This is achieved by landing on the forefoot and bending the leg at the knee joint, which significantly absorbs the force of impact on the ground and reduces the braking phase of the front support (Fig. 4).

While running, the torso maintains a slight forward tilt. At the moment of repulsion, the lower back is slightly arched. The arms, bent at the elbows, move in the lateral plane according to the rhythm of the steps. The hands are not tense and the fingers are bent. The angle of flexion of the arms is not constant: it increases towards the vertical moment. Both the pace and character of running largely depend on the nature of the work of the hands. It is a well-known fact that vigorous arm movements help to increase the speed of leg movements while running, but at the same time you need to maintain freedom of movement and ease of running.

8 7 6 5 4 3 2 1

Figure 4.

Finishing. The most effective way to finish is to sharply lean (throw) your chest forward on the last step or lean forward and turn sideways towards the finish line (shoulder jerk). These finishing methods, of course, cannot speed up the overall forward movement of the runner’s body, but they allow him to bring the moment of contact of the body with the finish line or cross the finish line closer.

Approaching the finish line, the athlete should try to maintain the length and frequency of steps achieved during the distance, while at the same time focusing on energetic arm movements. You need to run the finish line as if there is at least another 5-10 m left before it. At the same time, you should not throw your head back, raise your arms high, or stop immediately after finishing.

Features of running at 200 and 400 m. One of the main features of running at 200 and 400 m is the need to overcome part of the distance along the turn. To do this, the starting blocks are installed at the outer edge of the track, which allows the athlete to run in a straight line for 8-10 m, and then smoothly enter the turn. When running around a turn, you need to lean slightly to the left and forward, while simultaneously increasing the frequency of movements. The left foot is placed on the ground turned outward, and the right foot turned inward. When moving back, the right hand is moved slightly to the side, and when moving forward, it is directed more inward.

In the 200m race, the sprinter's main task is to maintain high speed throughout the distance. This is achieved through the athlete’s ability to run freely, with the least amount of effort. As he exits the turn, he must release tension and begin running in a straight line. Currently, the strongest sprinters in the world overcome 200 m, not only without reducing their running speed, but also increasing it. Moreover, they usually run the first 100 m around a turn 0.2-0.3 s worse than their personal best in straight running.

The 400 m running technique is characterized by lower intensity of movements, greater freedom and rhythm. The 400m runner is characterized by a low arm position and a softer movement of the foot on the ground. Usually the second 100 m is the fastest to run (which is explained by the loss of time at the start). On the third and fourth hundred-meter segments, the speed decreases slightly. Athletes who have achieved a high level of speed endurance run the first 200 m approximately 2 seconds better than the second.

Breathing plays an important role in sprinting. Before the start, regardless of the length of the distance, the sprinter takes several deep breaths. At the command “Attention!” the inhalation is delayed until the shot is fired, which contributes to better fixation of the adopted position and more energetic subsequent actions. The start of running is accompanied by an involuntary half-exhalation and inhalation. While running along a distance, especially at distances over 200 m, given the body’s high need for oxygen, the athlete breathes frequently and shallowly.

Middle and long distance running

Middle distance running competitions are usually held at 800 and 1500 m. However, athletes often compete at a distance of 1000 m, where records are also recorded. The distance of stayer running is running from 3000 to 10,000 m. The main ones here are 5,000 and 10,000 m.

Ultra-long distances include distances from 15 to 30 km, as well as hour and marathon running (42 km 195 m). Ultra-long distance running is carried out on roads with asphalt or other surfaces. Due to the different conditions for holding competitions in one area or another, world records in ultra-long distance running (except for one-hour running) are not recorded.

Medium and long distance running technique

The main criterion for a good running technique for medium and long distances is the efficiency and economy of the athlete’s movements, who spends a minimum of effort moving forward and is able to alternate phases of muscle tension with phases of relaxation. The external signs of such running are its straightness, softness and smoothness, the absence of any impetuous and convulsive efforts. While running, the athlete's torso is slightly tilted forward. The angle of inclination does not exceed 85°. A greater inclination will inevitably lead to a reduction in step length. As your running speed changes, your torso tilt will also change. For middle- and especially long-distance runners, the body position approaches vertical. The tilt when running should not be due to flexion at the hip joint, but due to the deviation of the entire body from the vertical. When running, the pelvis, especially at the moment of push-off, moves forward somewhat, which is characterized by a slight deflection in the lower back and ensures a more efficient application of effort when pushing off.

The take-off angle in middle-distance running is less acute than in sprint running (no more than 50-55°), but the power of take-off and its effectiveness are no less important. A sign of a good push-off is full straightening in all joints of the leg performing the push. This is greatly facilitated by the energetic movement of the swing leg forward and upward. The longer the distance, the lower the lifting height of this leg.

Running from the start, at the finish and turns. The running technique described above is typical for movement over most of the distance, after the runner has gained speed. A distinctive feature of this technique is the placement of the feet in front of the projection of the body's central gravity.

The technique of running from the start (start acceleration) and finishing is somewhat different from the technique of running over a distance, and these differences are more noticeable the shorter the distance.

The purpose of the starting acceleration is to gain high speed in the shortest possible time, facilitate the transition to swing running, using the resulting inertia, and also take an advantageous position on the track.

To obtain the required speed in running over medium and long distances, under normal conditions, 30-40 m is enough, but often in practice, the starting acceleration lasts much longer. It depends on the strength of the participants and their determination to fight for the best place. When running long distances, the starting acceleration lasts much less time and is less important from a tactical point of view.

During starting acceleration, the length of steps is noticeably shorter than when running at a distance, but their pace is much higher and reaches 4 or more steps per second. The runner's movements are energetic, the body tilt is greater, the back push is more powerful, and the push-off is performed at an acute angle.

Before starting acceleration, the runner assumes a low or high start position.

Low start is used when running 800 m, and even then not by everyone. Many 800 lido runners today prefer a high start, although they start in separate lanes. The high start is determined by the next position of the runner. The strongest leg is placed bent at the starting line, the body is leaned forward and the center of gravity of the body is above the toe. The other leg is set 10-15 cm back and a few centimeters to the side. She is also bent at the knee joint and rests her toe on the ground. Feet are parallel. The arm of the same name on the exposed leg is bent and pulled back, the opposite arm is forward. The head is slightly raised to see the path 5-10 m ahead. The shorter the distance, the more the legs bend, the more the body leans forward.

In running 800 m, and sometimes even 1500 m, with a high start, the center of gravity of the body is brought forward so far that there is a need for additional support on the ground with the hand opposite the extended leg. In this case, the hand is placed parallel and close to the starting line, as with a low start (the thumb is facing the exposed leg).

When finishing, as well as during jerks and accelerations over a distance, the body tilt increases, arm movements become more energetic, and the push-off and swing of the free leg are stronger.

When running, while turning, the torso leans slightly to the left, the toe of the right foot is placed more inward and the elbow of the right hand is moved to the side.

Breath. When running medium and long distances, the body's need for oxygen increases sharply. The amount of air passing through the lungs in the same period of time increases compared to rest by 10-15 or more times and can exceed 100 l/min. This increase in pulmonary ventilation is achieved by increasing the frequency and depth of breathing.

Breathing when running should be natural, rhythmic and deep. Running conditions provide unlimited opportunities for the runner to achieve just such breathing during training, taking into account individual characteristics. Breathing is done simultaneously through the nose and mouth or, more often, only through the mouth. The breathing rate at the beginning of a run is relatively low. Typically, 4-6 steps are taken for each breathing cycle. With the onset of fatigue, breathing becomes more frequent; inhalation can be done one step and exhale another.

When establishing breathing during training, it is recommended to emphasize exhalation, since inhalation is performed automatically and its depth is determined by the completeness of exhalation. The rhythm of breathing is consistent with the rhythm of running, however, while running, the breathing rhythm should not be kept at the same level, i.e., made dependent on a particular number of steps. Whenever necessary, the breathing rhythm should be changed towards faster speeds in order to meet the increasing need for oxygen.

Relaxation. Above, the technique of the runner’s movements was discussed mainly in terms of their external form. However, it would be wrong to assume that mastering the external form of movements puts an end to improving technique, that you should no longer pay attention to this and you can completely switch to solving other problems. Technical mastery is not limited to the correct form of movements. The main thing is how, at what cost, and with what effort these movements are achieved.

A skilled, well-trained runner puts in effort in a timely manner and in the right direction and immediately stops it as soon as it is no longer necessary, leaving further movement to the force of inertia, giving rest to the working muscles. In this case, only those muscles that provide the desired movement are involved in the work, while the non-working muscles are completely relaxed.

Timely inclusion of muscles in work and their switching off, precise dosage of efforts ensures a smooth transition from one movement to another. When all the runner's movements are coordinated and directed in the same direction, the running is smooth, the runner is said to “float” or “roll.”

Mastering relaxation is the most difficult and important task for athletes. Every runner - beginner, advanced, master - must continuously improve the technique of his movements, his running technique, and this is achieved with a lot of practice.

Features of running on a stadium track. In running distances from 800 to 10,000 m, the start is given at the beginning of the turn (except for the 1,500 m run), where the runners are positioned along a curved line that equalizes their ability to quickly reach the edge. Athletes start running from a high start. Approaching the starting line at the judge’s command, they place their strongest leg forward, placing the other leg back one and a half to two feet. At the command “Attention!” the legs are bent, the weight is transferred to the leg in front, the torso leans forward. The arms, slightly bent at the elbows, are moved one forward and the other back (at the same time as the legs).

In order to take the most advantageous position in the run and quickly reach the edge, which is of particular importance in the 800 and 1,500 m races, athletes begin running at a relatively high pace, maintaining it for at least 30-40 m and maintaining it at In the first meters of the distance there is a significant tilt of the body and a high frequency of movements.

When running around a turn, the left leg is placed more on the outside of the foot, and the right on the inside with the toe pointing slightly inward. The right arm moves with the elbow pointed to the right. The tilt of the body towards the turn is much less than during sprinting and depends on the speed that the runner develops when turning.

The longer the running distance, the earlier the finishing begins. 800 and

1500 m usually begin their finishing acceleration 200-300 m before the finish, and stayers 300-400 m. The maximum possible speed is “switched on” when entering the last straight. There may be exceptions to this rule. Some stayers speed up their running not one lap before the end of the run, but much earlier. Others, with high absolute speed, try to decide the outcome of the race only on the last straight line.

Running on terrain and on roads. Nowadays, one of the main means of training a runner is cross-country running on various, often very rough, terrain. At the same time, middle and long distance runners have to take part in cross-country competitions at certain stages of their training. That is why they need to master the technique of cross-country running, have the skills to overcome certain obstacles, and have the skills to run on dirt of various types. The acquisition of these skills is only possible if the athlete has previously mastered the technique of smooth running on a stadium track or flat terrain.

In cross-country running, first of all, you need to keep in mind the characteristics of the soil and terrain. When running on sand and other loose soil, you should slightly reduce your step, compensating for this by increasing the frequency of steps. On hard ground, you need to avoid a sharp landing, trying to place your foot as softly as possible. Slippery clay soil will require increased attention to maintaining balance. In this case, the legs are placed slightly wider than usual. When running through water or tall grass, your legs rise higher.

Running on different terrain requires certain skills. It is best to overcome inclines by shortening your step length and leaning your torso forward. The foot is placed on the toe. On the contrary, when going down the mountain, the athlete must tilt his torso back and slightly increase the length of his step.

Gentle slopes are used to maximize speed.

You need to be able to overcome various obstacles encountered on the path of a crossman. Small obstacles (tree trunks, shallow ditches) can be overcome with wide jumping steps, without significantly disrupting the running rhythm. The ditches will require an accelerated run-up and landing on both feet. In some cases, it is more convenient to overcome obstacles by stepping on them and even leaning on them with your hand.

When running on terrain, depending on the ground, you need to use special cross-country shoes - sneakers or shoes with shortened spikes.

Often, runners, especially ultra-distance runners, have to train and compete on hard ground, on asphalt roads. Such running has an adverse effect on the condition of the muscles and can lead to various injuries, muscle pain, and sometimes inflammation of the periosteum. To some extent, special shoes with thick soft padding can protect the athlete from these unpleasant consequences of running on the roads. However, the main thing is to gradually increase the length of distances and especially the speed of running on hard surfaces. It is very important to relax the muscles well in the non-working phase, achieving maximum economy of strength and rhythmic soft movements throughout the distance.

In all cases, when the first signs of pain and “cloggedness” of the leg muscles appear, it is necessary to immediately return to training on soft ground.

Relay race

Relay running is a team type of athletics competition that can be held both on a stadium track and on city streets, along highways and on the ground.

Sprinters usually compete in the 4X100, 4X200 and 4X400 m relay races, while middle-distance runners compete in the 3-4X800, 10X1000, 4X1500 m relay races.

In competitions for schoolchildren, relay races are also used at shorter distances, for example, 4X50 m.

Relay running technique

Passing the baton in a middle-distance relay race is not difficult, as it occurs at a relatively low speed. The person receiving the baton takes a high start position and, when the person transmitting approaches him at a distance of 3-5 m, begins to run, taking the baton already on the move. The baton is passed from the left hand to the right. The one who has accepted the baton, having reached the required speed, transfers it to his left hand (Fig. 5-6).

Figure 5.

Significantly greater difficulties are presented by passing the relay at sprint distances, especially in the 4X100 m relay race, where the running speed is very high. Here the task of the athletes is to not lose the speed achieved during the pass. In sprint relay races, each team runs in its own lane. At the first stage, the run begins from a low start, at subsequent stages - from the run in the transfer zone. The zone begins 10 m before the start of the stage and ends 10 m in front of it.

Figure 6. Figure 7.

To receive the relay, runners in the 2nd, 3rd and 4th stages take a position close to the low start, and, turning their heads to the right or left (depending on the position of their legs), wait for their teammate to approach (Fig. 7).

Figure 8.

In order to achieve the highest possible speed at the moment of transmission and receive the relay approximately at the 15-17th meter of the zone, it is necessary to start running in a timely manner. To do this, a control mark is made on the track approximately 6-8 m from the transmission zone (Fig. 8). When the athlete approaching the zone reaches the control mark, the person receiving the relay begins to run. It is best for both runners to have the same speed during the pass and to keep pace.

When the runner approaches the receiver at arm's length (1-1.5 w), he gives the signal “Hop!”, according to which the athlete running in front moves his hand back with an open palm and a thumb pointed to the side. When the hand is fixed in this position, the passer from below places the baton in the palm of his partner.

The most common way to pass the baton is “without passing”. The runner in the 1st stage holds the baton in his right hand and passes it to the second runner, located at the outer edge of the track, in his left hand. The second athlete passes the baton to the third, who runs along the inner edge of the track, from his left hand to his right, and the third to the fourth, from his right hand to his left.

In the 4X200 and 4X400 m relay races, where the speed ratio between the receiver and the sender is slightly different, appropriate adjustments must be made to the pass markings, and the distance from the control mark to the pass zone is reduced.

Hurdling

Hurdling technique

The main features of a good hurdle running technique are not only fast and rational overcoming of obstacles, but also speed, rhythm, straightness of running over a distance, minimal vertical oscillations of the central body at the moment of crossing the barrier. The level of technique of a hurdler can be judged by the difference in the time it takes to run a distance with and without obstacles. The best athletes in the world in the 110 m sprint take 1.8-2.0 seconds to overcome barriers, and at a distance of 400 m approximately 3 seconds.

In the technique of hurdle running at any distance, a distinction is made between the start and the starting acceleration, crossing the barrier and running between barriers.

Start and starting acceleration. The position of the hurdler at the start is similar to that of a sprinter. The distance to the 1st barrier in the 110 m sprint is covered in 7 or 8 steps. In the first case, the fly leg is placed in front at the start, and in the second case, the pushing (strongest) leg is placed in front. With an eight-step starting acceleration, the length of steps is approximately as follows: 65, 100, 135, 150, 165, 180, 195 and 180 cm. It will change slightly with a seven-step acceleration: 80, 125, 155, 185, 200, 215 and 200 cm. Last step should be 10-20 cm shorter than the previous one, and the take-off point should be 195-220 cm from the barrier.

In contrast to the starting acceleration in sprint running, an athlete starting at 110 m s/b should already take an almost normal running position by the 10th m, with a sufficiently high location of the central gravity, providing him with a successful “attack” of the barrier.

The start for 200 and 400 m s/b is accepted in the same way as in smooth running at these distances. The blocks are installed on a bend at the outer edge of the track. Obviously, the lower the height of the barrier, the closer the starting run will be to running at a smooth sprint distance. This is especially true for the 200 m sprint, where the low height of the obstacles (76.2 cm) makes them easier to overcome. The distance from the start to the 1st barrier at a 200-meter distance is usually covered in 10 running steps: 60, 126, 162, 164, 185, 189, 195, 195, 190 176 hedgehog and push to the barrier in 197 cm. At a distance of 400 m this distance is covered in 22 steps. If in running at 110 and 200 ms/b the athlete strives to achieve maximum speed at the moment of “attack” of the 1st barrier, then in running at 400 ms/b - only the optimal speed in order to then maintain it throughout the entire distance. In this regard, the increase in the length of steps in the starting acceleration at a long hurdle distance occurs up to 13-14 steps, and then this length becomes constant.

The 100m sprint places high demands on female athletes and provides certain advantages to high hurdlers.

Just like men in the 110-meter sprint, women in the 100-meter hurdles cover the distance to the 1st barrier in 7 or 8 steps. The approximate length of steps for an eight-step starting acceleration is: 60, 90, 120, 135, 150, 175, 190, 180 cm and a hurdle push beyond 200 cm.

The 200m sprint, included in the competition program since 1967, is accessible to a wider range of hurdlers due to the low height of the obstacles (76.2 cm). The relatively large distance to the 1st barrier (16 m) allows athletes to achieve great speed here. This distance is usually covered in 10 running steps: 50, 100, 125, 140, 150, 160, 165, 170, 175, 165 cm and a hurdle push of 190-200 cm. Due to the fact that in the 200 m race ( just like in the 400 m race), half the distance is run around a turn, it is better to push off onto the barrier with your right foot. In this case, it will be possible to stay closer to the edge without risking being disqualified for moving your leg or foot outside the barrier.

Crossing the barrier. In order to ensure effective repulsion and an energetic attack on the barrier, the last step is shortened by 15-20 cm, and the pushing leg is placed on the ground closer to the projection of the central center of the foot from the front of the outer arch of the foot. The above filmogram of running at 110 w/b (Fig. 9) shows that the “attack” of the barrier begins with a rapid forward and upward movement of the swing leg bent at the knee (frame 1).

At the final moment of repulsion, the torso and the pushing leg form one straight line. Extending the swing leg, the athlete sends his opposite hand forward. The other arm, bent at the elbow, is pulled back.

Figure 9.

In the unsupported phase of the hurdle step, the athlete leans forward significantly. The pushing leg bends at the knee and is immediately pulled towards the body. At the same time, the swing leg begins to actively move down over the barrier (frames 3-5). When arching the pushing leg over the barrier, the arm of the same name makes a counter movement. It is necessary to pay special attention to the synchronicity and interconnectedness of the lowering of the fly leg and the transfer of the pushing leg through the barrier. Landing is performed not far from the barrier: 130-150 cm (men) and 105-115 cm (women) on the forefoot of the straight leg, which then lowers almost the entire foot, slightly bending at the knee joint. In order to speed up the start of running between barriers, you need to strive to maintain an inclination during landing and actively move your pushing leg (frames 5-7).

In the 400 m sprint, the take-off takes place 200-220 cm from the barrier. The torso leans forward somewhat less, and the pushing leg is not carried so high over the obstacle. At a 200-meter distance, the barrier is overcome with a long running step (Fig. 10).

Figure 10.

The relatively low height of the obstacles allows you to maintain rhythm and coordination of movements close to smooth short-distance running.

Running between hurdles. The distance between hurdles in 80 and 110 m s/b running is covered in 3 running steps. The 1st step is the shortest, the 2nd the longest and the 3rd shorter than the second (15-25 cm). If we take into account that in a 110 m sprint the landing occurs 140-155 cm from the barrier, then the length of subsequent steps will be approximately 175, 200 and 190 cm. At a distance of 80 m s/b the landing occurs at 100-110 cm behind the barrier. The length of the steps is 150, 180 and 170 cm. These values ​​will change slightly at a distance of 100 m with / b, where the distance between the barriers is 50 cm greater. Landing here occurs 110-120 cm behind the barrier, and the length of the steps is approximately 165, 190 and 180 cm.

When running between hurdles, the athlete's attention should be focused on maintaining a high pace and correct rhythm of movements. It is necessary to maintain straightness of running, maintain a high position of central gravity and, when leaving the barrier, aim yourself at overcoming the next obstacle.

At a distance of 200 m, women's distance. Between barriers, equal to 19 m, is covered in 9 running steps, and for men, a distance of 18 m 29 cm is covered in 7 running steps. The approximate length of steps between barriers is as follows: for women - 145, 170, 175, 180, 185, 185, 190, 180, 170 cm and take-off to the barrier beyond 195 cm; for men - 170, 200, 220, 225, 225, 230, 220 cm and take-off on the hurdle for 209 cm.

The distance between hurdles in the 400 m sprint (35 m) is covered in 15 running steps. The length of the step in this case is on average 220 cm. The take-off point is at a distance of 200-230 cm from the barrier, and the landing point is 100-125 cm behind it. Highly qualified runners, who are also tall, run the distance between barriers in 13 steps, and beginner athletes - in 17 and 19 steps. Even experienced hurdlers find it difficult to maintain the same running rhythm over the entire distance. Therefore, if in the first half of the distance the distance between barriers is covered in 15 steps, then in the second - in 17 steps, or the first half of the distance in 13 steps, and the second - in 15 steps.

3000 meter steeplechase

Steeplechase is one of the most difficult types of athletics, requiring from the athlete not only endurance, but also strong technical skills - the ability to overcome obstacles set along the distance in conditions of increasing fatigue.

Steeplechase competitions are held at 1500, 2000 and 3000 m. At all-Union youth competitions and school sports days, athletes compete at a distance of 2000 m. Competitions in steeplechase are held on a stadium treadmill with individual sections running inside or outside the track, which is due to the location of the pit with water. On each lap there are five obstacles: four heavy non-tipping barriers and a water pit 3.66 m wide. The total number of obstacles at a distance of 1500 m is 15, at 2000 m - 23 and at 3000 m - 35. Of these, the water pit is overcome accordingly 3, 5 and 7 times. The distance between obstacles is 80 m.

Technique for running 3000 m s/p

The 30.00 m sprint consists of running between obstacles and overcoming obstacles. Considering the large number of barriers installed at the distance, it is not difficult to understand that the success of running will largely depend on the ability to overcome them. A loss of at least 0.1 seconds at each barrier will result in a deterioration in the total time of 3.5 seconds. It is estimated that average-skilled runners spend up to 40-45 seconds overcoming barriers and water holes.

Overcoming barriers. The obstacles installed at the 3000 m distance are the same height as the barriers at the 400 m distance (91.4 cm). They are overcome, as a rule, with a regular hurdle step, with the only difference being that due to the lower running speed, the obstacle is attacked from a distance of 150-170 cm (instead of 195-205 cm in the 400 m run), and the landing occurs in the 120 cm (instead of 120-140 cm) from the barrier (Fig. 11).

There is a second way to overcome the barrier - by stepping on it. In this case, the athlete pushes off 115-125 cm from the obstacle and, leaning forward, places his bent fly leg on the barrier, trying to pass over it as low as possible. Only after passing the vertical moment, he pushes off from the barrier and lands 100-130 cm away on his other leg.

The large distance between the barriers (80 m) and the conditions of running on a common track do not allow the runner to accurately calculate the number of steps and the take-off location. Therefore, you need to be able to “attack” barriers from any foot and in any way.

Overcoming the water hole is the most difficult. 8-10 m before the pit you need to slightly increase your running speed, running up to the barrier, push off from the ground and place your bent leg on the barrier with the front of your foot. In this case, the torso leans forward significantly. Pulling the fly leg to the supporting leg, the athlete pushes forward and overcomes the water hole with a jump in a wide stride position. At the moment of landing, the pushing leg is pulled towards the fly leg and immediately begins the next running step.

Running, despite its apparent simplicity in terms of the technique of its implementation, is one of those sports that has one of the largest numbers of disciplines and varieties, starting with cross-country running.

Moreover, running is an inseparable part of many sports, such as basketball, acrobatics and other disciplines where speed and precision are required. About what kind of sport running is, what types of running there are, distances, as well as basic standards, all of which will be discussed in this article.

Running, what types exist and what are their differences?

Types of running in athletics can be divided into basic disciplines and running sports such as:

Sprint

This running discipline is characterized by overcoming from to, on a flat surface, with maximum acceleration. It is worth keeping in mind that it requires huge energy costs, healthy and respiratory system, which makes it relevant only for competitive athletes and various lovers of an active lifestyle. However, it is categorically not recommended for people who want to gain endurance, and also, regardless of the trimester of pregnancy!

Obstacle running

It also has short running distances, usually not exceeding 400-500 meters, with locations whose height can vary from 35 to 95 cm or more, depending on the gender of the athletes, their skill, age, and weather conditions. Obstacle running is traumatic discipline, since there are often cases of a runner colliding with an obstacle, or unsuccessfully overcoming it, which leads to falls, which are aggravated when approaching a sprint!

Cross running

A rather controversial running discipline, which, despite all its entertainment, is not an Olympic sport. involves covering up to 12 km over difficult terrain, such as forest paths, dirt roads, and even deserts. Cross running requires covering distances at low speeds, with rare passage of steep climbs and jumping over road irregularities. Cross-country running is recommended for both beginners and experienced athletes during the period of preparation for performances, since, subject to all safety rules, jogging perfectly trains endurance, strength and breathing, while actually not loading due to the absence of hard.

Marathon running

A running discipline that requires athletes to have the maximum possible endurance as a result incredibly long tracks, the duration of which can reach up to 42 km. To cover such extremely long distances, runners stick to low speeds close to . Marathon running is a fairly popular discipline that has earned honor not only at the Olympic Games, but also among amateur enthusiasts, as well as at large-scale events dedicated to a healthy lifestyle, where a huge number of volunteers overcome marathon and urban conditions, thereby bearing sports ideology to the broad masses!

Middle and long distance running

Very common types of running, which have gained particular popularity in physical education classes in various educational institutions, as well as among ordinary amateurs. healthy lifestyle. This discipline involves completing routes ranging from to , which is the best option both for people who want to lose weight and for experienced athletes who want to maintain their e.

Interval running

A rather unique running variety that requires athletes to periodically speed changes from slow to fast, in single run conditions. Thanks to this change of speed, it effectively improves not only endurance, but also, however, due to its specifications, such running is recommended only for professional athletes who can control their breathing rhythm. Beginners and amateurs can also try to master interval running, the types and varieties of which are not of fundamental importance, however, without proper preparation of the respiratory system, they will get tired quite quickly, without realizing all the necessary load on the lower limbs.

Sports directly related to running

Various types of running are one of the training sessions for most sports, except probably chess, powerlifting, sumo and ballroom dancing.

However, if in some types of sports, running training has only an auxiliary function for the general strengthening of the body, in some other sports, running is their integral part, such sports disciplines include the following categories:

• Running long jump. Here running plays a key role in achieving maximum results, and athletes spend months honing their technique with maximum acceleration for a short period of time.
• Pole vaulting. An incredibly spectacular sport that also requires the athlete to thoroughly master the running technique, while maintaining the correct breathing rhythm to produce a powerful push with the help of a pole.
• Jumping over the bar. To carry out a correct and safe jump, it is necessary to perform a well-calibrated acceleration, where it is simply impossible to do without a proven running technique.
• Various relay races. are one of the few team disciplines in athletics where running over a distance of 5- is important. In addition, relay races are an integral part of many school competitions over shorter distances, where running is the main key to victory.
• Football. This sport also directly depends on the football player’s ability to cover long distances while maintaining proper breathing. It is worth noting that interval running is very relevant for football players, which allows them to quickly accelerate, slow down and at the same time maintain clear self-control regarding the situation on the field, with the least amount of physical effort.

What type of running is best for you?

It is impossible to find an affirmative answer to such a question, since each of the running disciplines is suitable for people with specific goals. However, there are categories of people who should give preference to only one of the types of running described above, which useful for such population groups as:

• People who want to keep their body in good shape, and who also set goals for themselves. This category of athletes should give preference to jogging at a moderate pace.
• who want to increase overall endurance in general and strengthen the respiratory system in particular. Such people need to focus on marathon running, with a gradual increase in the distances covered.
• Beginners who want to comprehensively increase both endurance and leg strength can easily master the cross-country running technique, which is also least traumatic in terms of wear and tear on the knee joints. Also, any other variety, light physical education and other general strengthening activities are suitable for such people.
• Athletes playing football, hockey, and basketball need to focus on interval running.

Running in athletics has been and remains the foundation on which this sport rests. The simplicity that, at first glance, is inherent in this sport is so deceptive that only a person who has ever practiced running disciplines can appreciate the complexity of this sport. The history of running dates back to Ancient Greece. The first Olympic Games consisted of one competition, and it was a one-stage race (192.27 m). Over time, running disciplines expanded their list, running techniques, athletes’ equipment, and competition venues changed. One thing remained unchanged - running in athletics, this is the basis without which this type simply would not exist.

If we analyze individual types of running in athletics, then, of course, we should start with the most spectacular disciplines. Short-distance running, or to use the official name sprint running in athletics, includes the following disciplines: smooth running of 100, 200 and 400 meters, as well as relay running of 4x100 and 4x400 for men and women. These distances are so spectacular and fleeting that the winner is often revealed using a photo finish. A photo finish is a special electronic system installed at the finish line that takes an accurate photo of athletes crossing the finish line. Often in sprint running situations arise where athletes are separated by hundredths of a second. The king of sprints is undoubtedly the 100-meter dash. The 100-meter dash is considered the most prestigious of the athletics disciplines. The names of such sprinters as Ben Johnson, Carl Lewis, Asaffa Powell, Justin Gatlinn will forever go down in the history of world sports. And for some time now the name of Usain Bolt, the Jamaican sprinter, can even be considered a household name. It is he who holds the unspoken title of the fastest man on Earth. He completed the 100-meter race in 9.57 seconds, which is currently a record in the 100-meter race. In women's sprinting, the world record currently belongs to American Florence Griffith Joyner. This record was set in 1988 and is equal to 10.48 s.

There are different types of running in athletics, but the preparation is almost the same, training, training, training...

The standards in athletics clearly separate running from walking; the presence of a flight phase is a direct path for walkers to elimination, while for runners it is a path to victory.

Sprint running

The sprinting technique in athletics consists of two phases:

• stance phase;

• flight phase.

The time that the athlete spends on both phases is the stride time. Such nuances as starting acceleration, hand work, and finishing jerk also play a huge role. The combination of these elements allows you to achieve maximum results.

Relay race

Relay running in athletics includes two classical disciplines: 4x100 meters and 4x400 meters. There are also a number of running relay races, but they are less popular in the athletics world and are not included in the programs of the Olympic Games and World Championships. The main nuance of the relay race is the correct passing of the baton. The transmission takes place in a special corridor (20 meters). The technique of passing the baton is practiced until it becomes automatic. Given the value of every fraction of a second, over such a short distance, the slightest hitch can cost the team a high place.

Hurdling

Hurdling is a rather difficult discipline in athletics; you need to not only “step over” the obstacle, but also “pass it” correctly, and at the same time there are other barriers ahead. The higher you are to the record, the more barriers you have to overcome, while the distance between them decreases

One of the most technically difficult disciplines in the running part of athletics is hurdling. It is often confused with steeplechase, but for all their similarities, these are two completely different athletics disciplines. Hurdling is carried out at a distance of 100 meters for women and 110 meters for men, with the height of the barrier in the women's section being 76.2 centimeters and 106 centimeters in men. A special reason for pride can be the fact that the title of current world champion in hurdles belongs to our compatriot, a native of Barnaul, Sergei Shubenkov.

A woman's running technique is no different from a man's running.

A woman’s running technique is no different from a man’s; the women themselves are simply more beautiful...

Running with obstacles

Steeplechase or steeplechase takes place over a distance of 3000 meters. In a circle of 400 meters, at the same distance from each other, there are five barriers, 91.4 centimeters high, and behind one of them there is a pit, 76 centimeters deep, filled with water. The specificity of overcoming this distance lies in the need for the runner to develop a sense of the take-off point in front of the barrier, so as not to disrupt the required running pace and not lose precious seconds.

Obstacle running is usually remembered with funny moments of falling... In fact, it is a difficult sport, and falls are due to severe fatigue and lack of coordination of the whole body at this moment. Records are hard...

Marathon running

The birth of the next athletics discipline occurred thanks to the historical victory of the Greeks at the battle near the settlement of Marathon. The marathon distance is the longest in the athletics program. Its length is 42 kilometers 195 meters. Another pleasant tradition is associated with marathon running. The men's marathon is the last sport on the program of the Summer Olympic Games. The world record for marathon running is 2 hours 3 minutes and 59 seconds for men. This result was shown in 2008 by the Ethiopian stayer Haile Gebrselassie. In the women's marathon, the world record is held by English runner Paula Radcliffe, 2 hours 15 minutes 25 seconds. Marathon running is the most labor-intensive and energy-consuming. It is enough to watch a video from any marathon finish to be convinced of this. Many athletes quit the race, unable to withstand such a load.

Shuttle run

Shuttle running in the line of running types in athletics is presented as a lead-in to sprint running in athletics. The main difference between shuttle running and regular running is that you cover one distance several times, back and forth. This running in athletics often serves as a test event, with the help of which it is possible to determine the level of speed of the test subject. There is even a list of standards for this running in athletics.

Shuttle running is most often used at the school level.

It is with these movements that runners accumulate “muscle memory” day after day. Special exercise for practicing running technique

Running rules

Running competitions in athletics are held according to certain rules. There are both general rules for all running competitions and separate rules for each type. The basic rules of running include the following points: in short-distance running, each athlete must stay only in his own lane; it is prohibited to cross into the opponent’s lane while running. The start is made when the starter fires; in case of an earlier start (false start), the athlete receives a warning; a repeated warning leads to the athlete’s removal from the competition. The rules for middle and long distance running in athletics determine the participation of athletes in the race on a common track. The exception is the 800-meter run, where participants run the first 100 meters along their own track and only then regroup into the general group. Any physical contact during the course is also prohibited. The panel of judges has the right to disqualify an athlete who has violated these rules.

Running records will be determined by a photo finish. So... Let's start...