Today many people lead low-active lifestyle that, in most cases, is connected with their work. Also there are a little those who will be able to run without stopping at least 2 km. And run on long distances is a running at least on 3 km. Therefore in this article we will talk about distances of long runnings (how many meters they make), about advantage of such exercises and about how to learn the correct technology of run on long distances.
Long distances
Runnings on long distances belong to running disciplines of track and field athletics. Runnings on long distances over 2 miles (3218 m) are considered to be distances. But there is a lot of raznoobraziya of such runnings, and length of a distance depends on type of competitions (regional, continental, world or Olympic level, etc.). There are marathons on 30 km and from above.
Besides, there are competitions where athletes are given exactly 60 minutes on that they could run as much as possible. In track and field athletics such runnings carry out at stadium or on the highway, depending on length of a distance and type of competitions.
Whether you know? Margaret Hegerti at the age of 81 years made 7 marathons on 7 continents. The standard fixed length of a marathon is 42 km 195 m.
Some critics claim that run on long distances is unhealthy the person. But it is possible to argue with it, the sports way of life is much more useful sedentary (at improper feeding, alcoholism and smoking).
Here several arguments in favor of runnings on long distances:
- Run on long distances develops force of muscles in legs, and it promotes increase in the general endurance of an organism. At long runnings of people transfers many sufferings (muscle pain, the shortage of oxygen, desire to stop, pain in a side, a leg, etc.) which lift fighting spirit and will power. Such exercises will help you easier to cope with difficulties and various loadings in everyday life.
- If you chase an ideal figure, and your main objective is loss of excess kilograms, then long-term, but slow run is that it is necessary for you. Scientists in the field of physiology established for a long time that moderately slow run on big distances burns much more calories, than fast and intensive runnings.
- Marathons will help you to strengthen the psychological component. During the runnings you will always try to achieve all new result and at the same time to overcome new difficulties. And it will increase your confidence in the forces and will lighten the mood.
But that from such exercises to gain the maximum effect, it is necessary to observe the correct equipment what we also will talk in the following sections about.
Technology of run
The Olympic sprinters since the childhood know the main rule of their sports life: in everything and everywhere it is necessary to observe the equipment. And it is correct, otherwise for them it will turn back either a trauma, or finishing at the end of chain.
Read also about the correct technology and advantage of jogging.
Start and dispersal
In run on long distances during start the runners settle down on different paths. However during run all are built in chain, that is to one line, and run on a path which has the smallest diameter.
Before a running all wait for the team On Start! after which athletes have to hold a starting position near the line of a startovaniye. At the same time the supporting leg holds position at the line of start, and the leg which is swing becomes on 40–50 cm behind.
On start the trunk is bent on 45 ° (it is called high start which is often applied in runnings on long distances). At the same time legs are bent in knee and coxofemoral joints. Hands of runners are bent in elbow joints and located in situation opposite to legs.
Till the beginning of the team Forward! the runner is completely concentrated on the correct start, his look is directed to a path, muscles are strained, and all thoughts only of a marathon. After a startovaniye the athlete's trunk gradually becomes straight, and he takes a position on the first path.
Run on a distance
There are several basic rules of run on long distances:
- the waist has to cave in slightly;
- shovels are a little cramped, the belt of a shoulder is weakened;
- the trunk inclination has to make about 4-6 ° forward;
- quiet mimicry (tension on a face is absent, the head keeps in natural situation).
Essentially correct equipment is directed to the most effective, but at the same time the weakened and smooth movements. Any heavy and sharp traffics threaten with excess fatigue and the increased risk of getting injured, landing happens on the leg bent in a knee joint.
Important! Running trainings need to be held in 2 hours after acceptance of food.
Landing is the share of the top part of foot then it is technically correct to connect fingers, and then already back part of foot, including a heel.
It is forbidden to turn out feet sideways as it threatens with side fluctuations and various injuries. Pushing away of a leg has to be only at full straightening in all joints. The hip at the same time has to rise by the minimum height. During the runnings it is important to control the movement of hands: they have to be recorded in an elbow joint, the angle of fixing — 90 °, shoulders do not rise, the movement of hands happens under laws of the pendulum. Hands play very important role during run as they promote the correct balance of a body. If technology of the movement of hands is wrong, then it threatens the energy increased by expense for stability control, besides, any moves hands promote a side turn of a body of the athlete.
The analysis of the technology of the movement of separate components of legs very difficult (in the mathematical plan) process. The leg is represented in the form of the pendulum which has three components: shin, hip and foot. The movement of only one foot represents irregular ellipse shapes.
Physically and technically ideally correct movement of the athlete apply difficult mathematical calculations which only the computer is capable to calculate to calculation. But from all obtained data clear is one fact: the pendulum length is shorter, the more it should make fluctuations. It means that long-legged athletes will take much less steps to time of runnings for long distances. It is necessary to remember that foot at contact with soil has to be turned out minimum in outer side. Very wide step is undesirable as in technical characteristics there is a rule: than speed is higher, the leg waving that is put further from basic. One of the main moments during the running is the pushing away moment. Here an important role is played by the angle of pushing away and power of efforts.
In run on long distances the angle of pushing away has to be not less than 60 °. At more acute angle the power increases that directly influences energy consumption. The angles of pushing away less than 60 ° are shown for athletes who run on short and average distances.
Technology of run on long distances also means the correct angle of bending of a repellent leg. In a nutshell the corner should not exceed that 45 °, and the shin has to be parallel to a support. Width of steps on long distances does not exceed 2 m. For increase in speed the athletes increase quantity of steps, but not their width. Besides, for increase in speed the sprinters work on minimization of time of a support.
An important role is played also by a body tilt which at runnings on long distances should not exceed 5 °. The optimum body tilt promotes normal landing and pushing away that directly influences the speed of run of the athlete.
Finish
The running can be considered ended if the athlete crossed the line of the finish of any of parts of the body. Often before the finish the athletes carry out an octopus or kick which distance fluctuates from 150 to 250 m. This distance in the most part depends on that how many energy and forces remained at the runner.
Whether you know? In 2007 in a marathon through the Sahara which length of a distance was 240 km 2 persons died. It is the most extreme and heavy type of a running.
During finishing of the technician of run very much changes: hands of the runner move more actively, width of a step increases, the tilt angle of a trunk increases, the power of pushing away increases. Run to the finish is carried out with the greatest possible speed, and right at the end the runner executes a throw a shoulder or a breast.
If you wish to run even in the winter, learn what clothes it is better to choose for comfortable trainings.
How to learn the correct equipment
In order that it is correct to run on long distances, it is necessary to know some rules, secrets and recommendations. Below we will tell about how to learn the most effective and correct run on long distances.
Start
The start moment — one of important stages of long runnings. Athletes have to be able to accept correctly positions at the time of the teams On Start! and March!. Correctly accepted positions promote faster and technically correct beginning of start.
For the most correct beginning of a running it is necessary to adopt such rules in attention:
- The trunk inclination at high start has to remain with the set corner throughout the first 30–40 m.
- It is necessary to put basic and swing legs correctly: width between them has to be about 50 cm, at the same time the swing leg has to be bent under a smaller corner, than basic.
- It is necessary to incline a trunk strictly at an angle 45 °. At the time of sounding of the team March! the corner needs to be increased and at the same time to begin to do fast waves by hands. After — a fast pace forward until run stabilization (occupies about 30-40 m).
- It is possible to start differently, depending on type of the racetrack and the number of runners. Anyway, it is necessary always to try to take more advantageous position (in case of circular runnings — a strip which is closer to the center of a circle).
The beginning of a running from high start means lack of the intensive and sharp beginning as it is necessary to count and save the forces to pass all distance most effectively.
Learn the correct technology of performance of push-ups (in particular, the return), levels, squats, are resistant on the head, exercises on a fitball, exercises for a triceps and an extension, swimming by a breast stroke.
Run on a straight line and on turns
To learn technically correct run on a straight line, it is necessary to carry out various exercises. Among them:
- Run with high lifting of a knee. For performance of this exercise it is necessary to give the making a start leg up-forward, and at the same time to raise a swing leg up (at the same time bending it in joints of a hip and a knee). Further to unbend a swing leg and to fall by it.
- Zakhlestny run. Develops skills of relaxation of muscles in the course of the running on long distances. This exercise by means of serial bending of legs in joints and contacts of buttocks with them is carried out.
- Execution consists in jumping of the athlete from a leg on a leg, at the same time it is necessary to fly up up as it is possible above. When performing try not to hurry, feel in the mode of flight.
- Run without bending of legs in joints. This exercise develops ability of control of width of a step and pushing through in run.
- The tripping run. Allows to develop technology of pushing away and movement of foot.
All above-mentioned exercises are a basis when training athletes for competitions on long runnings. They undoubtedly will help you to create the correct and effective technology of run on a direct distance.
Important! Adhere to such rate of run which will allow you to speak full offers (distinctly and articulately).
For a run training on turns the equipment which means in itself training of athletes in the correct behavior at the time of action of centrifugal force is used. At the same time it is worth noticing that this force increases with growth of speed of the athlete.
Main stages of a training:
- run around different diameter (using various paths);
- using all paths, starting with extreme right, the athlete carries out a vbeganiye and running out from a bend.
But notice that at run on a bend the frequency of steps has to be more, than at run on a straight line. In this case it is necessary for compensation of action of centrifugal force.
As it is correct to finish
To learn technically correct process of finishing, it is necessary to watch a set of video fragments of finishing of world famous runners. In the course of viewing it is necessary to concentrate on characteristic poses of athletes, to track attentively the step width, a trunk tilt angle, step frequency, etc.
After that it is necessary to carry out some exercises:
- At a direct distance choose the site of long no more than 200 m. On this site follow the following instructions: take away hands back and quickly bend forward, at fast speed reach the finishing line, at the same time it is necessary to cross it the left or right shoulder when the shoulder corresponds to a supporting leg (try to avoid falling and jumps).
- Carry out the above exercise by run of average and low speed.
Also you remember that the home straight plays very important role in achievement of a goal. You have to calculate correctly the forces, they will be necessary on kick which several times surpasses ordinary marathon race in intensity of run.
Mistakes of beginners at long distances
Beginners who are not familiar with the correct technology of run on long distances yet can make various mistakes which ignoring promotes bad effectiveness of trainings.
The main errors of beginners are:
- curvilinear run with disbalance of the movement of a trunk and hands (for elimination observe the technology of run described by us);
- the moment of flight takes less time, than a support phase (for elimination exercises like run on the heated surface or mnogoskok are carried out);
- low raising of a hip during run (that it did not occur, it is necessary to develop hip muscles: carry out standing jumps, run with a high raising of a hip, etc.);
- tough landing of foot (for elimination of a mistake the tripping run is carried out);
- landing on heels (the correct landing is promoted by regular performance of the tripping run);
- the wrong leg extention in knee joints (not to make this mistake, carry out run uphill and run with jumps);
- the underestimated frequency of steps (for elimination carry out run with high lifting of a hip and the tripping run);
- the wrong run on a bend: an inclination aside only the heads, an exit to the next path, disbalance of movements, a body turn at accelerations (is eliminated with a set of exercises for a run training on turns);
- mistakes on start: weak pushing away, the wrong position of basic and swing legs, the first advances by shoulders, etc. (for elimination use hundred-meter sprints and exercises on strengthenings of muscles of legs);
- mistakes on the finish: falling or a jump through the finishing line, an instant stop after crossing of the finish (these errors are eliminated by exercises on technology of finishing).
Whether you know? British R. Fiennes in 2003 in 7 days made 7 marathons, and on different continents.
All above mistakes of beginners are typical and if at the beginning athlete the complex of these mistakes is observed, then it is the key to time which is in vain wasted on trainings. Therefore attentively study all technical base of the correct run on long distances and try to avoid mistakes.