What are the technical essentials for middle and long distance running?

As a sport, middle-distance running covers a shorter distance than long-distance running but longer than short-distance running. Therefore, middle- and long-distance running tests not only endurance, but also the speed of the contestants. Athletes in middle- and long-distance running must master the technical essentials and not run faster. However, many people do not know the technical essentials. So the editor below will introduce to you what the technical essentials of middle- and long-distance running are!

The first paragraph: Run for a position, with emphasis on the word "grab". After hearing the starting gun, try your best to rush to the front, seize a favorable position, avoid obstructions or disruption of the running rhythm, then enter the next rhythm and adjust your running speed.

The second section: Relaxation running, experience the word: "relaxation". In this section of relaxation running, you should pay attention to psychological relaxation and physiological relaxation. Psychological relaxation requires letting go of burdens, traveling light, eliminating all selfish thoughts, strengthening self-confidence, and throwing yourself into the test with a relaxed and happy mood. When you are mentally relaxed and your nerves are not tense, every movement will be coordinated and completed by the cerebral cortex, and techniques and tactics can be applied reasonably, and a good sense of rhythm can be established. Physiological relaxation mainly refers to relaxation of muscles in all parts of the body. Muscle relaxation, joint flexibility and the coordination of whole-body force are greatly improved, which accelerates the formation of sports skills and improves the quality of technical movements. This will reduce internal force consumption and save energy. This will extend the ability to maintain high-speed movement and make the most economical and reasonable use of one's own energy.

The third paragraph: Run with uniform acceleration, grasp the word “plus”. Since relaxation reduces unnecessary movement force in track and field techniques and reduces energy consumption, it creates a favorable economic foundation for increasing running speed. The right running speed is the key to achieving good results in the 800 meters. If the running speed is too slow, it will affect the normal rhythm in the second half. While running in a relaxed and comfortable manner, gradually speed up your arm swing, increase your stride frequency, deepen your breathing, and evenly increase your running speed, gradually increasing it to the maximum load you can handle. But be careful to avoid sudden acceleration.

The fourth paragraph: Run at a maintained speed, pay attention to the word "maintain". This paragraph is the key paragraph to improve athletic performance. You should be able to move at high speed and maintain a constant speed until you cross the finish line. During training, students are emphasized to encourage themselves, build self-confidence, and give themselves positive hints, such as "I feel like I'm running very easily and I haven't slowed down at all. I always have plenty of physical strength and I have the ability to achieve excellent results."

The fifth paragraph: Sprint run, emphasizing the word “sprint”. When entering this section, the athlete is already fatigued and will not be able to maintain the running speed. But this is the critical moment when victory is in sight and excellent results are achieved. You should take a deep breath, shout loudly, encourage yourself, cheer up, mobilize all your strength, and maximize your sprint ability in the final stage. At the same time, lean your body forward, speed up your arm swing and stride frequency, strengthen your arm swing, leg swing and back kick, and rush to the finish line quickly with strong willpower.

The above is an introduction to the technical essentials of middle and long-distance running, after my explanation. Athletes who want to participate in middle- and long-distance running must pay attention to the key points, which can help them get into the state faster. At the same time, they must regulate their breathing during the running process. Of course, it is also recommended that you do warm-up exercises before running.