Athletics running technique jumping starts. Methodological developments "Athletics

Running, despite its seeming simplicity in terms of the technique of its execution, is one of those sports that includes one of the largest number of disciplines and varieties, starting and ending with cross-country.

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

Running, what types exist and what are their differences?

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

Sprint

This running discipline is distinguished by overcoming from to , according to flat surface, with maximum acceleration. It should be borne in mind that it requires huge energy costs, healthy and respiratory system, which makes it relevant only for competing athletes, and various lovers of an active lifestyle. However, it is categorically not recommended for people who want to build up endurance, and also, regardless of the trimester of pregnancy!

Running with obstacles

It also has short running distances, usually not exceeding 400-500 meters, with an arrangement, the height of which 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 frequent cases of a runner colliding with an obstacle, or unsuccessfully overcoming it, which leads to falls that are aggravated close to the sprint!

Cross running

A rather controversial running discipline, which, despite all its entertainment, is not an Olympic sport. involves overcoming up to 12 km, through difficult terrain, such as forest paths, dirt roads, and even deserts. Cross-country running requires overcoming distances at low speeds, with occasional steep climbs and bump-jumping. Cross-country running is shown to both beginners and experienced athletes in 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 lack of hard.

marathon run

A running discipline that requires athletes to achieve the highest possible endurance as a result incredibly long runs, the duration of which can reach up to 42 km. To overcome 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 marathons and in urban conditions, thereby carrying sports ideology to the masses!

Running for medium and long distances

Very common varieties of running, which have gained particular popularity in physical education classes in various educational institutions, as well as among ordinary fans healthy lifestyle. This discipline involves the passage of tracks with a length from to , which is the best option both for people who want to lose e, and for experienced athletes who want to maintain their e.

interval running

A rather peculiar running variety, which requires athletes to periodically speed changes from slow to fast, in a single run. Thanks to this change in speed, it effectively improves not only endurance, but also, however, due to its specification, such a run is recommended only for professional athletes who can control the respiratory rhythm. Beginners and hobbyists 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 is one of the workouts of most sports, except perhaps chess, powerlifting, sumo and ballroom dancing.

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

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 technique of running, 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 make a verified acceleration, where a simple run is indispensable without a proven running technique.
Various relay races. are one of the few team disciplines in athletics where running at a distance of 5- is important. In addition, relay races are an integral part of many school competitions for shorter distances, where running is the main guarantee of victory.
Football. This sport also directly depends on the ability of a football player to overcome long distances while maintaining proper breathing. It is worth noting that it is for football players that interval running is very relevant, which allows you to quickly accelerate, slow down and at the same time maintain clear self-control regarding the situation on the field, with the least expenditure of physical strength.

What kind of running is best for you?

There is no 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 above types of running, which useful for populations such as:

People who want to keep the body in good shape, as well as setting themselves. This category of athletes should give preference to jogging at a moderate pace.
those wishing 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 technique of cross-country running, which is also least traumatic in terms of knee wear. Also, any other varieties, physical education in light mode and other restorative activities are suitable for such people.
Athletes playing football, hockey, basketball, need to focus on interval running.

Sports running is familiar to every modern athlete. Today, in all parks and other green areas, you can meet a lot of people who went for a run. Running in sports has long been one of the most beloved and popular varieties. This is not at all surprising, because absolutely everyone has the opportunity to do it.

The article provides information about the benefits of running to the body, types of running in athletics, as well as technique. Not only a professional athlete who regularly takes part in various competitions can become interested in this, but also ordinary people who carry out light jogging in the fresh air in order to maintain their health.

The benefits of running

Sports running allows beginners and experienced athletes to increase their own endurance, increase the tone of the immune system, and also strengthen muscles. In addition, even light jogging can improve the functioning of the endocrine system, activate metabolic processes and straighten the lungs. Thanks to rhythmic shaking, the whole body is gently massaged, and gravitational overload helps to renew blood in small capillaries. At the same time, already stagnant deposited blood is included in the general circulation.

Despite all these benefits, the main impact of this sport is the effect on the cardiovascular system. Regular exercise perfectly trains the heart muscle, and also activates its metabolism. At the same time, training contributes to the high-quality cleaning of blood vessels from cholesterol plaques that have appeared for a long time, prevent their re-occlusion and significantly reduce the risk of developing a stroke or heart attack.

Varieties

People often start exercising as soon as they realize the benefits that running can bring. The types of running in athletics are also worth knowing, because among them you can choose the most suitable option for yourself.

Running can be recreational or sports. The first is aimed only at maintaining and maintaining health. The health option is easily mastered by every person, regardless of his initial physical fitness. The second - sports - includes running at different distances and with different conditions. In this category, there are several varieties of running, which differ not only in distance, but also in execution technique. The names of sports running are listed below. Along with this, the technique for performing each of the types is described in detail.

100 meters

The first of the sports distances for running is a distance of 100 meters. This option belongs to the category of sprinting, that is, for short distances. Its distinguishing features are a small distance and a fairly high level of speed of the athlete. Moreover, the speed must be maintained throughout the race, since the main goal is to be the first to the finish line.

The technique of this type of running is distinguished by its specific features:

The start is the initial basis for the fastest possible passage of the distance. In this case, it is more profitable to make a low start in order to get as much push as possible due to the placement of the legs at a sharp angle.
Acceleration is required to be done at the very first steps. In this case, the maximum speed must be observed in order to maintain it in the future.
The finish must be done with a straight or slightly inclined torso. Experienced athletes can make a sharp throw to the finish line, thereby ahead of their rivals, but this requires good control of their own body, so this trick is not available to beginners.

The technique of sports running for 100 meters implies that the athlete has the highest possible speed endurance. Along with this, the athlete must have composure and clarity of movement.

Relay

The technique of this type of sports running is quite simple, but it is sometimes difficult for beginners to understand it. It is carried out on a conventional treadmill, located in a circle. Relay races can be run at any distance, regardless of their length.

At the start of the race, a relay baton is in the hands, and the legs are located at a low start. The main difficulty lies in the key moment of passing the stick to the next runner from his team. In this case, the technique is similar to sprinting, since in order to overcome the required distance, you need to gain as much speed as possible.

Shuttle

Shuttle running in sports is distinguished by a special technique. Here you need to go a certain distance in both directions several times. This technique is quite difficult, as during the change of direction speed is lost, so the result is worse.

The start can be either low or high. But at the same time, the push with the foot should provide maximum speed. Equally important is acceleration. In its implementation, the athlete is forced to control his own body and have normal coordination in order to orient himself as quickly as possible when changing direction. Finishing for some athletes is extremely difficult. This happens due to the limited space and the achievement of the maximum level of speed throughout the finish line.

The shuttle running technique must be perfected, since only in this case the athlete will be able to achieve results. The athlete himself must be fully prepared for loads with a periodic change of direction.

Low start

Sports running for short distances often involves a low start. Its essence lies in the fact that the technique is significantly different from the performance of a high start. In this case, the center of gravity of the athlete's body goes down and shifts slightly forward. This is necessary for good acceleration and speed.

The position of the hands is of particular importance. It is through them that it is determined how low the center of gravity is lowered and what is necessary for its return to a natural level. The process of raising the center of gravity depends on the width of the setting of the hands - the greater the distance between the hands, the more difficult it will be to return the body to the desired position. It is because of this that sprinters are advised to choose the most narrow setting of their hands.

400 meters

The distance of 400 meters belongs to the short races. It can easily be used for both sprinting and relay races. The technique is no different from any sprint.

The start in such a race is always low. At the command of the judge, the athlete must take off from the treadmill and wave his arms to gain and maintain speed. During the first acceleration, you should accelerate by increasing the length of the step, but in no case its frequency. The distance in this type of race should be covered as quickly as possible and with full exertion of both physical and psychological strength.

the only hallmark 400 meters run is the transition to a free step after acceleration. It is characterized by a much lower intensity, which is not found in other techniques.

1 kilometer

Running a distance of 1 km is overcoming a long distance. To pass it, you must have good stamina. The running technique is to pick up speed closer to the finish line. At the same time, athletes overcoming such a path must be able to properly distribute their own forces.

Cross

Cross-country running, the technique of which is very similar to short and medium distances. Here all athletes start from a high start. The length of the distance is determined by the age and gender of the participants in the race. When cross-country, the athlete has to overcome various terrain, so he needs to adjust his running pace to the terrain or the features of the track.

If the climb is carried out, then the runner needs to tilt the torso a little lower and slightly accelerate the movement of the legs. On the slopes, it is required to act the other way around - to deflect the body back and slow down the steps, at the same time reducing their length.

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

But for some reason, disputes about it continue, but in the meantime, you need to run somehow. 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 has been used as a marketing slogan), postural running method (from the word “pose”), toe running (sometimes presented as a separate type of technique). At first glance, harmless phrases like “we will teach you how to run correctly” are sometimes endowed with such a meaning, as if it was somewhere here for the first time in the Universe that running was invented just the other day - yesterday, well, or the day before yesterday. The reason for this flourishing of techniques seems to be clear. Marketing textbooks strongly recommend: if you can't become a leader in an existing segment, invent your own and become a leader in it. But what to do in this situation for those who want to learn how to run - to join sects of fans of new techniques?

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

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 down in these pictures (from head to toe), the stronger will be the desire of advanced readers to enter into a discussion with us. Therefore, we will 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 trifle, but important. If you look down, under you, you will slouch, drop your shoulders, bend over and / or do something else that you should not do. If, on the contrary, look at the tops of trees, this will lead to a vertical position of the body (without tilt), and with a long run, to fatigue of the neck muscles.

Shoulders- even more important - they should be relaxed and slightly divorced. This slight dilution ensures not only the correct posture and "hitting yourself" when pushing out, but also sets the trajectory of the movement of the hands. The closer the movement of the arms to the vertical plane behind the body (without swinging left and right), the better (of course, if it does not require tension). It is worth lowering (bringing) your shoulders, as your hands will begin to swing you more strongly from left to right, more interfering than helping.

Elbows must be bent 90 degrees or more. An obtuse angle at the elbow joint will cause such an increase in the inertia of the arms (as swing masses) that the normal swing frequency of the arms will fall below the optimal stride frequency; there will be a mismatch in the work of the arms and legs, requiring additional muscle effort for their work with the same frequency. But such lowering of the arms is normal during the acceleration of sprinters in the first meters of running, when they have not yet gained the optimal step rate, or in some other situations when the pace of steps slows down. Because the the optimal angle of bend in the elbow joint depends on the speed(more precisely, on the frequency of the step), then it indirectly depends on the qualifications of the athlete. A little more than a 90-degree (obtuse) angle is more suitable for those who run at a low frequency, and a little less than a right angle for those who move their legs quickly. On average, it turns out that the “temperature in the hospital” is about 90 degrees.

Hand work the more effective, the less they scatter left-right and the closer their swings are to movement in vertical planes. However, in order to achieve this goal, you do NOT need to excessively reduce the shoulder blades, creating a lot of tension in the muscles of the upper back. The trajectory of the movement of the hands most often implies their institution a little bit to the chest, approximately to the line of "one's" cheek. Accordingly, behind the center of gravity, the elbows go quite a bit away from the body. However, there are exceptions. For example, in the pictures shown here, you can see that Mo Farah brings his hands to his chest more than we describe.

Trunk muscles actively participate in running, especially for short and medium distances. They involve the pelvis in the work, slightly turning it to lengthen the step. 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 the photo or video).

Leg performs a complex movement, which for simplicity can be represented as a circular motion. In its initial stage (after repulsion), the lower leg 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 a significantly bent knee. Soon, stopping its forward movement, the thigh again gives off energy to the lower leg, which unbends before placing the foot on the support. In this chain of events, it is fundamentally important that the leg DOES NOT swing as a whole, but rather flexes significantly before reaching forward and unbends after it. From the point of view of mechanics, 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 comfortably run at a high frequency of steps. From the point of view of sports medicine, this allows you to safely (softly) stand on a support.

It is important that at the moment of setting the foot, the leg does NOT freeze motionless relative to the body - it does NOT wait for a meeting with the surface being motionless. running wheel continues to rotate constantly, including at the moment of setting the foot.

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

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

There is one more important nuance, which we will discuss in more detail below. The fact is that with the right technique and more or less decent running speed the foot stands on a support under the center of gravity, and not in front. More precisely, the skating foot is fully loaded under the center of gravity, although light contact with the surface of the sneaker often occurs slightly forward. If the foot rests on the ground in front of the CG (as most runners do NOT highly qualified), then at each step the runner will first slow down, then accelerate again - this corny follows from the laws of mechanics.

Don't spank, don't stomp, don't slow down- perhaps, by these signs it can be determined that the setting of the foot is NOT performed correctly. If you firmly put a completely stopped leg, as if hovering in anticipation of a meeting with the surface, then depending on the orientation of the foot there will be either a “top” or a “slap”. In a word, you will hear a sound as a sign of an error. When falling on the surface, the central part of the foot will be a stomping sound, when it meets the heel support - a spanking 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 a long contact with the surface due to a less sharp push. This leads (apart from the risk of injuring the Achilles and calf muscles) to a decrease in running efficiency.

The main dispute: how to put a 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 will not 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 in a successful scenario - in regular schools too. The mass inoculation of such a technique does NOT mean that it is the best, but it is at least not bad if everything else is done properly (observing the correct angle in knee joint, placing the foot under the center of gravity, etc.). A very important point: the heel NEVER sticks into the ground because the heel NEVER stays forward. The heel never touches the ground in front of the knee, which in itself provides a soft landing in addition to rolling.

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

And now attention! In the previous “Roll…” technique, the foot would also have to start a similar reverse movement, since the “Running Wheel” must spin 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 in an increased emphasis on the work of the muscles of the back of the thigh, which is justified at short and medium distances.

Placement of the foot on the middle part- this is the option that we called the classics above, hinting at its special role. So... The kinematics of leg movement 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 front 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 effort falls on the central part of the foot. If the 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 the contact with the surface occurred a fraction of a second later, which gives reason 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 foot with the support, and nothing more.

Where (or when) does this millisecond difference appear? It may be due to 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 the placement of a leg slightly more bent at the knee on the support ... 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 less stress on the heel and a shift in landing emphasis to the midfoot. In other words, running with a landing on the middle part of the foot is more characteristic of 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 leg bends (in the shape of the letter “O” or “X”). See fig.

Toe-mid-toe- this is such a technique of setting the foot (slightly turned with an edge to the ground), in which the front of the shoe touches the supporting surface of the first. More precisely, the point of contact is located approximately at the base of the little finger (in the region of its first phalanx). The toe in this case touches the ground slightly in front of the knee shortly before the full loading of the midfoot occurs. And this, in turn, will happen when the point of accented landing is under the center of gravity. After such a soft and slightly stretched landing, exactly what was described above as a midfoot run will follow.

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

This foot placement technique is used, as a rule, by qualified athletes. It allows, firstly, to start pushing forward even before the leg fully stands on the support (this is true for running in spikes that allow you to work with “scissors” without waiting for the full load of the foot). Secondly, it provides significantly better landing damping and protects the muscles from eccentric shock loading (lengthening of the muscle under the action of an external force). Thirdly, it prepares the muscles for inclusion in work exactly at the right moment. Fourth, it gives you the opportunity to feel the support before landing, which is important when running outside the smooth surfaces of stadiums (for example, along city streets).

No heel setting- this is how sprinters run at short distances. Their speed is high, the push (in spikes) starts early (before the foot is fully loaded with body weight), the body is tilted forward a little more than the stayers, and the shoes have a very thin sole (no shock absorber under the heel). As a result of these factors, the heels of sprinters do not reach the support purely kinematically. However, it is worth putting on shoes without spikes and with a pronounced shock absorber or significantly lengthening the distance, the same athlete will run “from the middle of the foot”, but with a clear touch (this is at least) of the support with the back of the sneaker.

Among these techniques, "Natural running", "Pose running" and other "modern" interpretations of running technique are not described in any way. At the very beginning of this article, we made it clear that we would not interfere in the field of marketing. Speaking purely technically, running with different options foot setting is described here, but all these options are the essence of one kinematics of a complex movement of the foot relative to the surface.

Are there exceptions? Yes, there are. Since every athlete has slightly different strides (we are not robots), fast athletes may occasionally skip steps that are slightly different from what is typical for that athlete and that running pace. This often becomes a reason for speculation. In addition, people have anatomical features that can leave an imprint on the technique. In any case, you need to look not at individual cases that fall out of the general picture, but just the opposite: to closely study the general features that exist in the running technique of outstanding athletes.

Storyboard of the "sprinter" running technique (Usain Bolt)

Storyboard of "mediumist" running technique (Mo Farah)

Storyboard of the Marathon Running Technique (Haile Gebrselassie)

On a string or a teddy bear?
Until now, we have not paid attention to another important issue related to foot placement: where does the contact between the foot and the ground occur when looking at the runner from the front?

In the photo shown just above, Mo Farah has not yet put his foot on the support, but in a moment he will, 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, the shoulders are in the horizon.

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

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

But here is the third photo, which shows an unknown runner - the prototype of an ordinary jogger. See how it looks in the front view at the time of placing the foot on the support.

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

And now attention .... far from all qualified runners put their foot in the center! At the very least, you can find a lot of examples of how a top-level athlete does NOT run along the line, but in a waddle, even during competitions. Understand as you wish.

Sprinters, Middle Ages, Marathon Runners
We briefly described the features of sprint running technique (in comparison with middle-distance running) above (when we talked about setting the foot). But so far nothing has been said about the differences in technique between the Middle Ages and the marathon runners. These differences are not so great as to clearly draw a line where the middle-distance running technique ends and the marathon running technique begins. The difference is in the little things, but there are many such little things.

If middlemen must be able to run fast enough and can afford not the most economical movements, then For a marathon runner, economy is of the utmost importance.. Moreover, this applies both to the impact on the body as a whole, and on the muscles that get tired of the most abrupt 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 “knock yourself out” with a high shin raise after a push and “whip out” the thigh well, then when running 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 rather than stride length.

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

Let's take a look at the storyboard of three outstanding (!) athletes: middle-distance runner (who recently started trying marathons) Mo Farah, excellent sprinter Usain Bolt and marathon legend Haile Gebrselassie. Let's pay attention just four features of their technique: how and where the leg is placed, where the repulsion takes place, at what bending angles the arms work, how much the athlete “knocks” himself with the shin after it is taken off (how close the shin approaches the buttocks) and how the thigh takes out. Little hint: Usain Bolt is very tall.

Foot placement all three are different. Headlight and Bolt - both pull the toe and in the classification described above run according to the "toe-mid-toe" pattern. However, Bolt puts his toe on the prop before Farah, but Mo pushes much farther from behind than Bolt. If you think about it, the reasons for these differences are obvious: the sprinter works more actively with the back of the thigh, performing “scissors” and his spikes allow him to cling to the support even with a NOT fully loaded foot, but refinement of the leg far behind him will be more likely to harm, since in this position the strength push is small. In addition, Farah is much more flexible, so it is easier for him to pull his leg back at such an angle to the body, at which many ordinary people cannot simply put it there while standing still (the back will hurt). Gebrselassie DOES NOT pull the toe (this is not economical) and allows himself to work with a roll from heel to toe (it seems to be the simplest and most basic technique for beginners). However, from the point of view of the moment of full loading of the foot, he runs with a loading of the middle part of the foot, because at his speed the heel simply does not have time to load. But the curiosity is that many very strong marathon runners have obvious wear of the sneaker in the heel area, which clearly indicates the participation of this part of the sole in running (even without a full load of body weight).

Repulsion Mo Fara has the furthest behind, leaves a little less leg in the push behind Bolt (see explanation a little higher), and Gebreselassie has the shortest step (the farther from the extreme angles that the runner is basically capable of, the more comfortable the muscles; in this case, the working conditions of the muscles of the back and the back of the thigh are easier).

Hand angles Mo and Haile have approximately the same and academic - both have angles in the elbow joints of less than 90 degrees. But Usain periodically extends his arms to blunt angles and never bends them to such angles as Farah. Why? Yes, simply because he has a lower frequency of steps (including due to his large growth). The arm angles that are kinematically beneficial for him are smaller, although this does not correspond to the classical canons (by the way, Bolt also sometimes runs with sharp arm angles, as can be seen in the photo in the body of the article a little higher, see "On the line or a little bear?").

Calf lift height after repulsion, Farah and Bolt are about the same (both have a good shin “knocks out” the fifth point), but Gebrselassie DOES NOT raise the shin so high - this is again not the most comfortable angles and expenditure of strength.

Thigh extension All three are more or less comparable. At least on these storyboards, the difference is not obvious.

Don't make that face
Does the expression on a runner's face matter? Oh sure. What more! A grimace on the face almost always causes tension in the muscles of the neck and enslavement of the shoulder girdle. This can ruin the technique and cause premature fatigue. A trifle, isn't it?

There are quite a lot of such trifles 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 planning loads ), food (including at a distance) and much more. Within the framework of this material, we will confine ourselves to a discussion of technology. The rest is a topic of separate materials.

Any variety athletics considered the most natural view physical activity for a person. people from the very early age learn to walk, jump, run and throw objects. Athletics is the same movements, but sets certain standards for them that determine speed, distance and other indicators. Due to its physiological naturalness, athletics stands out among other sports for its simplicity and health benefits.

Types of athletics running disciplines

There are many different types of athletics: these are all kinds of running for short and long distances, and walking, and all-around, as well as the Vedas - throwing projectiles and jumping. But the most popular among people who play sports for recreational purposes are track and field athletics. After all, running is a pleasant and completely free way to keep yourself in good shape. In addition, running does not require any special equipment - high-quality sneakers and a tracksuit are enough. If you compare running and other sports, it can be attributed to one of the least expensive in terms of equipment.

The main types of running disciplines of athletics:

Sprint, in which the running distances are 100, 200 or 400 m;

Obstacle race (hurdle) - 100 and 400 m;

For medium and long distances - as a rule, it is 0.8-3 km, or hurdling for 3 km;

Cross - overcoming the distance over rough terrain;

Relay, which is included in the team types of athletics; For long distances - according to the standard, this is 5 or 10 thousand meters;

Marathon - races for very long distances (up to 42 km).

Different types of running require different skills from the athlete. To achieve success in races over short distances, the highest coordination of movements and developed muscles of the legs are required, while in long races the runner's endurance plays a dominant role.

Basic rules for running competitions

Various types of running disciplines include different rules competitions. At a distance of up to 110 meters, running is carried out on a straight track, if the distance is longer, circular tracks are used, while the athletes move counterclockwise. If the distances are short (less than or equal to 400 m), each athlete moves along a strictly allocated lane. For longer distances (600-1000m), athletes are required to run in a dedicated lane from the start line to the end of the very first turn, i.e. to the place where the runners go to the common track.

In some cases, the rules provide for a race from a general start - this happens during competitions at distances of 400-1000 m. At other distances, the participants of the competition run along one common track. If the race is carried out on separate lanes, according to the rules, the number of participants must correspond to the number of lanes, while in races over distances of 200 meters or more, the maximum number of participants should be eight people.

The main goal of running competitions is to determine the fastest runner. The winner of the competition will be considered the athlete who first crossed the finish line (tape). If the number of participants is large and the distance is long, several stages of the competition are held, each of which ends on a certain circle.

At different stages of the race, their own rules of competition are established. The race consists of 4 main stages - start, distance running, which can be ordinary, barrier or relay, and finish.

Start

If the distance is less than 400 meters, 3 teams are given according to the rules. The first is "To the start", in which the participants must take their starting position. After the second command (“Attention”), athletes need to concentrate as much as possible on the upcoming jerk. The last command (“March”) is given when all participants show their readiness for the race.

A participant who breaks off without an appropriate command receives a warning. At the same time, he is obliged to raise his hand up to confirm the warning he heard. If the same participant received a 2nd warning, then he violates the rules and is removed from the race. In cross-country all-around events, participants are removed only after the third warning.

Movement along the main distance

When running on separate lanes, the rules provide for the running of participants exclusively on their own lanes. It is allowed to accidentally move an athlete to an adjacent lane, but only if he immediately returned to his own. The main thing is that his short transition does not interfere with the run of another participant.

On turns, it is not allowed for a participant to move to an adjacent lane. If an athlete on a turn took two or more steps on someone else's lane on the left or along the left limit line, he will be disqualified, as this will mean that he has reduced the distance. If the participant moved to the right lane for several steps and quickly returned back without interfering with another participant, such an action will not be considered a mistake.

Finish

A competitor who has crossed the finish plane (usually an imaginary line set by the judges) with any part of the body other than the neck, head, legs or arms will be considered to have completed the course. If an athlete fell after touching the finish line, he will be credited with the arrival time on the condition that he crosses the finish line on his own.

Simultaneous finishing of several runners in the final stages requires the judge to decide whether these participants run over, or to approve the results so that both participants are considered winners. This applies only to those athletes who showed the best results in the final races. The rest of the runners with the same results are automatically assigned first place.

In competitions where the results are measured by stopwatches, the timing is set to the nearest tenth of a second. For example, if the reading is 12.24 seconds, the time will be rounded up to 12.3 seconds. Separate stopwatches are used for each participant in the competition, while the time of the leading athlete is calculated using three stopwatches.

Preparing for running at different distances

Long-distance running requires the athlete to have maximum endurance and the ability to correctly distribute his forces throughout the entire segment of the path. Long-distance races heavily load the cardiovascular system, and therefore it is necessary to correctly calculate the speed of movement and observe the correct running technique.

An athlete's training before long-distance races includes a variety of exercises with which speed qualities and endurance. You can develop special endurance by interval training with alternating different frequency and pace of loads.

To practice running for short distances, you will need to direct all your efforts to improve the muscle qualities of the lower extremities. Hurdles or cross-country runs on sand, uphill and soft ground, as well as in rainy weather, are a good help in preparing for short fast races.

One of the most extreme types of athletics is sprinting. An athlete in short periods of time and at a short distance needs to give everything 100%, to localize all his body reserves - this is the only way to achieve high results. Sprinting requires the highest concentration of attention, excellent coordination of movements and maximum composure of the athlete. You can only successfully run a sprint after many years of grueling training, so it is not recommended for beginner athletes to engage in this type of athletics.

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

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

Walking is a natural way for humans to get around. Race walking differs from ordinary walking both in greater speed and in a peculiar technique that provides significant speed and economy of movement. With systematic sports walking, the activity of the cardiovascular, respiratory and other body systems is activated, endurance is developed, such valuable qualities as perseverance, will, perseverance, the ability to endure difficulties, fight fatigue that inevitably arises in the process of long competitions are brought up.

Race walking is classified according to the venue of the competition (stadium track, road, highway). At the stadium, walkers compete at distances of 3, 5, 10, 20, 50 km and in hourly walking, and along the highway at 15, 20, 25, 30 and 50 km.

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

Running is the basis, the main type of athletics. Usually it is running that is the central part of all competitions. In addition, running is included integral part in many other athletics exercises, such as long jump, high jump and pole vault, javelin throw.

Running, depending on its nature, affects the human body in different ways. Slow long running in a park or forest (jogging) has a predominantly hygienic, health-improving value.

Fast, sprinting contributes to the improvement of speed-strength qualities, running for medium and long distances - endurance, hurdling - dexterity, the ability for high coordination of movements.

Running is divided into smooth (along the track of the stadium), with natural obstacles (cross), with artificial obstacles and relay. In turn, in a smooth run, they distinguish: sprinting - from 30 to 400 m; for medium distances - from 500 to 2000 m; for long distances - from 3000 to 10,000 m for extra long distances - 20,000, 25,000 and 30,000 m hourly, daily run. Cross-country cross-country is carried out at a wide variety of distances (from 500 m to 14 km), and road running at 15, 20, 30 km and 42 km is 195 w (marathon running).

Relay race is subdivided 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.

Running with artificial obstacles includes hurdles and hurdles proper (steeplechase). Hurdles are held at 60, 80, 100, 110, 200, 300 and 400 m, hurdles at 1500, 2000 and 3000 m.

Race walking

Race walking allows you to overcome significant distances at a relatively high speed. The high speed of sports walking in comparison with the usual one is achieved due to the greater efficiency and expediency of movements. The main race walking distances are 20 and 50 km. Walking competitions for boys aged 14-15 are held at 3 and 5 km, for boys aged 16-17 - at 3, 5, 10 and 15 km, for women - at 5 and 10 km.

Walking technique

Distinctive features of sports walking are more energetic movements than during normal walking, mandatory full (at least for a moment) straightening of the supporting leg, more powerful repulsion, 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 these figures increase to 12-14 km / h and 180-210 steps per minute. Accordingly, the length of the steps also increases - from 70-80 cm to 110-120 cm.

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

The main requirement that the rules of the competition impose on the walker is the presence of constant contact with the ground, and the straightened position of the leg when resting on the ground. Figure 1, made according to the cinematography of the Olympic champion V. Golubny-chego, clearly shows the distinctive features of race walking. At that moment, when the supporting leg, finishing the repulsion, is still in contact with the toe of the ground, the other, free leg, being already fully extended, is placed on the ground from the outside of the heel (frames 4-6). In the two-support position, it remains straight until the moment of the vertical.

The leg that completed the repulsion first moves up and back, and then, passing low above the ground, is carried forward (frames 7-11). Sports walking is characterized by repulsion mainly due to leg extension in hip joint and not at the knee or flexion at the ankle. The movement of the fly leg forward is accompanied by a rotation of the pelvis around the vertical and anterior - posterior axis. The greatest amount of pelvic rotation is observed in the two-support position (frame 6).

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

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

Picture 1.

Short distance running

The main distances in sprinting are 100, 200, 400 m, relay races 4X100 and 4X400 m. However, running competitions are also held for 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 the winter in track and field arenas.

Short distance running technique

The sprint run can be conditionally divided into start, starting acceleration (or starting acceleration), distance running 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, length of the limbs, the level of development of speed-strength qualities. The angle of inclination of the supporting platforms 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 - at a distance of the lower leg from the front. With a stretched start, both blocks are set aside further back from the starting line, and the first one is removed from it by a distance of up to two feet or more. With a close start, the back shoe is close to the front shoe and the distance between them does not exceed the length of the foot.

The position of the blocks in relation to the starting line and to each other may vary. The most common are normal, close and extended launch options. In a normal start, the front block is set at a distance of about one and a half feet from the starting line, and the back block is set at a shin distance from the front one. With a stretched start, both blocks are set aside further back from the starting line, and the first one is removed from it by a distance of up to two feet or more. With a close start, the back shoe is close to the front shoe and the distance between them does not exceed the length of the foot.

When choosing one or another variant of the arrangements of the starting blocks, it is necessary to keep in mind the following. If the pads are located too far from the start 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 during repulsion. If the blocks are too close to the start line, then the runner's body and legs will be bent too much and he will have to spend too much time on the starting movements. Excessively close location of the pads from one another will entail a violation of the rhythm of running movements and a kind of jumping from the start, and not a smooth run-out.

Figure 2.

At the command "Start!" the runner gets ahead of the blocks. Crouching and placing his hands on the ground in front of the starting line, he rests! with the strongest foot into the support platform of the front block, and then with the other foot - into the support platform of the rear block. Kneeling down on the knee of the leg standing behind, the athlete puts his hands behind the starting line, close to it. The thumbs are directed inward, the rest are outward. Elbows are straightened, shoulders are slightly forward. The back is slightly rounded and not tense. The head is held naturally, being, as it were, a continuation of the body. The gaze is directed forward - down to an imaginary point (40-50 cm in front of the starting line).

At the command "Attention!" the runner smoothly moves the body forward and upward, separating the knee from the back of the standing leg from the ground, and raises the pelvis slightly above the shoulders. At the same time, the legs are slightly straightened, and the angle of flexion in the knee joint of the leg resting against the front block reaches approximately 80-100 °, and 110-120 ° in the back. The arms remain straight, and now a significant part of the body weight has been 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 take the hands off the support. The feet are tightly pressed to the support pads of the blocks.

The height of the pelvis on the command "Attention!" largely depends on the level of development of the speed-strength qualities of the sprinter: the higher this level, the sharper the angle of ejection. However, even among world-class runners, the pelvis at this point is slightly higher than the shoulders. At the same time, it is very important for the athlete to maintain a natural and relaxed position of the body, which is achieved primarily by the correct distribution of gravity between the arms and the leg in front. The head is in the same position. At the command "Attention!" you can not raise your head and shift the direction of 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 the shot, the runner, tearing his hands off the ground, simultaneously repels himself from the blocks. An energetic and quick swing of the arms, bent at the elbow joints, contributes to a powerful repulsion, which is carried out due to instant straightening in the hip, knee and ankle joints. The leg standing behind is the first to leave the block and is vigorously carried forward with the hip and somewhat inward. The foot is kept low from the ground, which makes it possible to shorten its path from the block to the place of setting on the ground behind the starting line (fig. 3).

The relatively sharp takeoff angle requires the runner to lean more forward from the start, which generally creates favorable conditions for the fastest speed up. It should be borne in mind that if the vigorous movement of the arms contributes to a powerful repulsion, then excessive throwing of the arm upwards can lead to premature straightening of the body, and excessive throwing of the arm back - to the deviation of the shoulders from the line of motion of the runner.

Figure 3

Starting acceleration. The starting acceleration (run-up) is the overcoming by the sprinter of the initial part of the distance, at the end of which he reaches a speed close to the limit, and, taking a normal running position, proceeds to run along the distance. As special studies have shown, the athlete reaches the 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 frequency of steps in 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 switch to running and maintain the desired inclination, the athlete must instantly and actively lower the leg onto the track behind the projection of the BCT of the body. The subsequent increase in stride 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 in the starting acceleration is characterized by a significant inclination of the runner's torso, which provides the most favorable conditions for repulsion. Increasing the level of speed and strength of the sprinter allows him to slightly increase the slope in the starting acceleration. However, the magnitude of this slope is limited. Excessive leaning can lead to loss of balance, the so-called falling run. Hands in the starting acceleration work vigorously in a somewhat shortened amplitude. Along with the increase in the length of steps, the amplitude of hand movements also increases.

At the first steps from the start, the runner's legs are placed along two imaginary lines converging into one after 12-15 m. In order to ensure Better conditions to move to running in one line, the blocks are set slightly inward, and in the position occupied by the “Attention!” command, the athlete brings his knees together accordingly. AT recent times to achieve greater stability of the runner during the first steps from the start, some foreign coaches offer a wider block arrangement.

Distance running. At the end of the starting run, the runner, as it were, stops applying those maximum efforts that were necessary to increase speed. Previously, it was believed that at this moment it is necessary to switch to the so-called free-wheeling, taking several steps by inertia. Such a sharp transition from the starting run to the distance run 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 repulsion. With a powerful movement, the push leg straightens in the hip, knee and ankle joints. The thigh of the fly leg is vigorously carried forward and upward, contributing to effective repulsion. In the flight phase, active reduction of the hips occurs. The leg that completed the repulsion and moved first back and up, then bends at the knee and begins to move forward. At the same time, the fly leg, unbending, energetically goes down and is placed on the ground not far from the BCT projection. The position of the foot should be elastic. This is achieved by landing on the forefoot and bending the leg at the knee joint, which largely 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 lean. At the moment of repulsion, the loin is slightly bent. 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 bending of the arms is not constant: it increases by the moment of the vertical. Both the pace and the nature of the run largely depend on the nature of the work of the hands. It is a well-known position that vigorous arm movements increase the speed of leg movements during running, but at the same time, freedom of movement and ease of running must be maintained.

8 7 6 5 4 3 2 1

Figure 4

Finishing. The most effective way to finish is a sharp lean (throw) forward with the chest on the last step or lean forward with a sideways turn to the finish line (shoulder jerk). These finishing methods, of course, cannot accelerate the general movement of the runner's body forward, but they allow him to bring the moment of contact of the body with the finish line or cross the finish line.

Approaching the finish line, the athlete should try to maintain the length and frequency of steps achieved at a distance, while at the same time focusing on energetic hand movements. The finish line must be run as if there is at least another 5-10 m left before it. At the same time, you can’t throw your head back, raise your arms high, stop immediately after finishing.

Features of running at 200 and 400 meters. One of the main features of running at 200 and 400 meters is the need to overcome part of the distance in a 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 increasing the frequency of movements. The left foot is placed on the ground turned outward, and the right foot is turned inward. Right hand when moving backward, it is retracted somewhat to the side; when moving forward, it is directed more inward.

In the 200m, the main task of the sprinter is to maintain a high speed throughout the distance. This is achieved through the athlete's ability to run freely, with the least amount of effort. When exiting the turn, he should release tension and move to running in a straight line. Currently, the strongest sprinters in the world overcome 200 m, not only without reducing their speed of running, but also increasing it. At the same time, they usually run the first 100 m in a turn by 0.2-0.3 s worse than their personal record in running in a straight line.

The 400-meter running technique is characterized by a lower intensity of movements, their greater freedom and rhythm. The 400 m runner is characterized by a low position of the hands, placing the foot on the ground with a softer movement. Usually the second 100 m is the fastest (due to the loss of time at the start). On the third and fourth hundred-meter segments, the speed is slightly reduced. Athletes who have reached high level speed endurance, run the first 200 m about 2 s 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 breath is delayed until the shot, which contributes to better fixation of the adopted position and more energetic subsequent actions. The beginning of the run is accompanied by an involuntary half-exhalation and inhalation. During a distance run, especially at a distance of more than 200 m, given the high need of the body for oxygen, the athlete breathes often and shallowly.

Running for medium and long distances

Middle-distance running competitions are usually held at 800 and 1500 m. However, athletes often compete at a distance of 1000 m, at which records are also recorded. The distance of the stayer run is running from 3000 to 10,000 m. The main ones here are 5000 and 10,000 m.

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

Running technique for medium and long distances

The main criterion for a good running technique for medium and long distances is the efficiency, economy of movements of an athlete who spends a minimum of effort to move forward, who is able to alternate phases of muscle tension with phases of relaxation. The external signs of such a run are its straightness, softness and smoothness, the absence of any jerky and convulsive efforts. During the run, the body of the athlete is slightly tilted forward. The angle of inclination does not exceed 85°. A greater slope will inevitably lead to a reduction in the length of the strides. With a change in running speed, the inclination of the torso will also change. In runners for medium and especially long distances, the position of the body approaches the vertical. The slope when running should be carried out not due to flexion in the hip joint, but due to deviation from the vertical of the whole body. The pelvis during running, especially at the moment of repulsion, moves forward somewhat, which is characterized by a slight deflection in the lower back and provides a more effective application of efforts during repulsion.

The repulsion angle in middle-distance running is less acute than in sprinting (no more than 50-55°), but repulsion power and its efficiency are no less important. A sign of good repulsion is full extension in all joints of the leg performing the push. This is largely facilitated by the vigorous movement of the fly leg forward and upward. The height of the lift of this leg is the smaller, the longer the distance.

Running from the start, at the finish and turns. The running technique described above is typical for movement for most of the distance, after the runner picks up speed. A distinctive feature of this technique is the setting of the feet in front of the projection of the bct of the body.

The technique of running from the start (starting acceleration) and finishing is somewhat different from the technique of distance running, and these differences are the 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 the fly run, using the received momentum, and also to take an advantageous position on the track.

To obtain the necessary speed in running for 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 a much shorter time and, from a tactical point of view, is of less importance.

With starting acceleration, the length of the 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, the repulsion is made at an acute angle.

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

A low start is used when running 800 meters, and even then not by everyone. Many current 800 lido runners 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 torso is forward and the BCT of the body is above the toe. The other leg is set back 10-15 cm 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 to the exposed leg is bent and laid back, the opposite arm is forward. The head is slightly raised to see the track 5-10 m ahead. The shorter the distance, the more the legs bend, the more the torso leans forward.

In running 800 m, and sometimes 1500 m, with a high start, the body's CG is brought forward so far that it becomes necessary to additionally support the ground with the hand opposite to the exposed leg. In this case, the hand is placed parallel and close to the starting line, as with a low start ( thumb turned to the exposed leg).

When finishing, as well as during jerks and accelerations at a distance, the tilt of the body increases, the movements of the arms become more energetic, the repulsion and swing of the free leg is stronger.

When running on a turn, 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 retracted to the side.

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

Breathing while running should be natural, rhythmic and deep. Running conditions give unlimited possibilities the runner to achieve in the process of training just such breathing, taking into account individual characteristics. Breathing is performed simultaneously through the nose and mouth or, more often, only through the mouth. The respiratory rate at the beginning of the run is relatively low. Usually 4-6 steps are taken for each respiratory cycle. With the onset of fatigue, breathing quickens, inhalation can be done one step, and exhalation another.

When setting the breath during the training process, it is recommended to emphasize the exhalation, since the inhalation is performed automatically and its depth is determined by the fullness of the exhalation. The rhythm of breathing is consistent with the rhythm of running, however, while running, one should not keep the rhythm of breathing at the same level, that is, make it dependent on one or another number of steps. When necessary, the breathing rhythm must be changed in the direction of acceleration in order to meet the increasing need for oxygen.

Relaxation. Above, the technique of the runner's movements was considered mainly in their external form. However, it would be wrong to assume that the mastery of the external form of movements puts an end to the improvement of technique, that attention should no longer be paid to this, and one 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, with what efforts these movements are achieved.

A skilful, well-trained runner puts in effort at the right time 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. At the same time, only those muscles that provide the necessary movement are involved in the work, while non-working muscles are completely relaxed.

The timely inclusion of muscles in work and their deactivation, the exact dosage of efforts ensures a smooth transition from one movement to another. When all the movements of the runner are coordinated and directed in the same direction, the run is smooth, the runner is said to "float" or "roll".

Mastering relaxation is the most difficult and important task for athletes. Each runner - a novice, a sportsman, a master - must continuously improve the technique of his movements, his running technique, and this is achieved with great practice.

Features of running on the track of the stadium. In running at distances from 800 to 10,000 m, the start is given at the beginning of the turn (except for running at 1,500 m), where the runners are located along a curved line that equalizes their ability to reach the curb as quickly as possible. Athletes start running from a high start. Having approached the starting line at the command of the judge, they put the strongest leg forward, putting the other leg back one and a half to two feet. At the command "Attention!" the legs bend, the weight is transferred to the leg in front, the body leans forward. The arms, slightly bent at the elbows, are retracted one forward and the other back (oppositely with the legs).

In order to take the most advantageous position in running and get to the curb faster, which is of particular importance in the 800 and 1500 m race, athletes start running at a relatively high pace, maintaining it for at least 30-40 m and keeping on the first meters of the distance, a significant torso inclination and a greater frequency of movements.

When running in a turn, the left foot is placed more on the outside of the foot, and the right on the inside with the toe pointing slightly inward. The right hand moves with the elbow drawn to the right. The inclination of the torso in the direction of the turn is much less than during sprinting, and depends on the speed that the runner develops on the turn.

The longer the running distances, the earlier the finish line starts. Runners on 800 and

1500 m usually start finishing acceleration 200-300 m before the finish, and stayers 300-400 m. The maximum possible speed is “turned on” when reaching the last straight. There may be exceptions to this rule. Some runners accelerate not one lap before the end of the run, but much earlier. Others, who have a high absolute speed, try to decide the outcome of the race only on the last line.

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

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

Certain skills require running on different terrain. It is best to overcome climbs by reducing the length of your stride and leaning your torso forward. The leg is placed on the toe. On the contrary, going down the mountain, the athlete must tilt the body back and slightly increase the length of the step.

Gentle descents are used to increase speed as much as possible.

You need to be able to overcome various obstacles encountered on the way of the crossman. Small obstacles (tree trunks, shallow ditches) can be overcome with a wide jumping step, without significant disruption of the running rhythm. The ditches will require an accelerated takeoff and landing on both feet. In some cases, it is more convenient to overcome obstacles by stepping on them and even relying on your hand.

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

It is not uncommon for runners, especially over long distances, to train and compete on hard ground, on paved roads. Such a run adversely affects the condition of the muscles and can lead to various injuries, muscle pain, and sometimes inflammation of the periosteum. To protect the athlete from these unpleasant consequences of running on the roads, special shoes with a thick soft lining can to some extent. However, the main thing is the gradual increase in the length of distances and especially the speed of running on a hard surface. 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, “clogging” of the leg muscles appear, it is necessary to immediately go back to training on soft ground.

relay race

Relay race is a team type of athletics competition, which can be held both on the track of the stadium, and along the streets of cities, along the highway and on the ground.

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

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

relay race technique

The transfer of the baton in the relay race for medium distances is not difficult, as it occurs at a relatively low speed. The receiver of the baton takes the position of a high start and, when the transmitter approaches him at a distance of 3-5 m, he starts running, taking the baton already on the go. The baton is passed from the left hand to the right. The one who has accepted the baton, having reached the desired speed, shifts it to his left hand (Fig. 5-6).

Figure 5

Much more difficult is the transfer of the baton at sprint distances, especially in the 4X100 m relay race, where the running speed is very high. Here the task of the athletes is not to lose the speed achieved during the stage during the transfer. In sprint relay races, each team runs in its own lane. At the first stage, the run starts from a low start, at the next - on the move in the transfer zone. The zone starts 10m before the start of the stage and ends 10m ahead of it.

Figure 6. Figure 7.

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

Figure 8

In order to achieve the highest possible speed at the moment of transfer and to receive the baton at about 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 receiver starts running. It is best that the speed of both runners during the pass is the same and they run in step.

When the runner approaches the receiver at a distance of outstretched arms (1-1.5 g), he gives the signal “Hop!”, according to which the athlete running in front takes his hand back with an open palm and thumb laid aside. When the hand is fixed in this position, the passer from below puts a baton into the palm of his partner.

The most common way to pass the baton "without shifting." The runner at 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 stick to the third, who runs along the inner edge of the track, from the left hand to the right, and the third to the fourth from the right hand to the left.

In the 4X200 and 4X400 m relays, where the ratio of the speed of the receiver and the transmitter is somewhat different, the transfer markings must be adjusted accordingly, and the distance from the control mark to the transfer zone is reduced.

Hurdling

Hurdling technique

The main features of a good hurdling technique are not only fast and rational overcoming of obstacles, but also speed, rhythm, straightness of distance running, minimal vertical oscillations of the BCG at the moment of crossing the hurdle. The level of technology of a hurdler can be judged by the difference in time of running a distance with and without obstacles. The best athletes of the world in the 110 m s / b run spend 1.8-2.0 seconds to overcome the barriers, and at a distance of 400 m about 3 seconds.

In the technique of hurdling at any distance, there are start and starting acceleration, crossing the hurdle and running between the hurdles.

Start and starting acceleration. The position of the hurdler at the start is similar to that of the sprinter. The distance to the 1st barrier in the 110 m s / b run is overcome in 7 or 8 steps. In the first case, at the start, the flywheel is placed in front, and in the second case, the push (strongest) leg. With an eight-step starting acceleration, the length of the steps is approximately the following: 65, 100, 135, 150, 165, 180, 195 and 180 cm. It will change somewhat with a seven-step acceleration: 80, 125, 155, 185, 200, 215 and 200 cm. The last step must be 10-20 cm shorter than the previous one, and the take-off point must be 195-220 cm from the barrier.

In contrast to the starting acceleration in sprinting, an athlete starting at 110 m s / b, by the 10th m should take an almost normal running position, with a sufficiently high location of the BCT, 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 a smooth run for these distances. The blocks are installed on a turn 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 s / b, where the small height of obstacles (76.2 cm) makes it easier to overcome them. The distance from the start to the 1st barrier at a 200-meter distance is usually overcome in 10 running steps: 60, 126, 162, 164, 185, 189, 195, 195, 190 176 hedgehog and a push to the barrier in 197 cm. At a distance of 400 m, this distance is overcome in 22 steps. If in running at 110 and 200 m s / b the athlete strives to reach the maximum speed by the time of the “attack” of the 1st barrier, then in running at 400 ms / b - only the optimal speed in order to maintain it then throughout the entire distance. In this regard, the increase in the length of steps in the starting acceleration at a long barrier distance occurs up to 13-14 steps, and then this length becomes constant.

The 100 m s/b run places high demands on athletes and gives certain advantages to high hurdlers.

Just like men in the 110 m s / b, women in the 100 m hurdles overcome the distance to the 1st hurdle in 7 or 8 steps. The approximate length of steps during an eight-step starting acceleration is as follows: 60, 90, 120, 135, 150, 175, 190, 180 cm and a push to the barrier for 200 cm.

The 200 m s/b run, included in the competition program since 1967, is available to a wider range of hurdlers due to the low obstacle height (76.2 cm). A relatively large distance to the 1st hurdle (16 m) allows athletes to achieve great speed here. This distance is usually overcome in 10 running steps: 50, 100, 125, 140, 150, 160, 165, 170, 175, 165 cm and a push to the barrier for 190-200 cm. Due to the fact that in running 200 m ( as well as in the 400 m run), half the distance is run around the turn, it is better to push off the barrier with the right foot. In this case, it will be possible to stay close to the touchline without risking disqualification for moving a leg or foot outside the hurdle.

Crossing the barrier. In order to ensure effective repulsion and energetic attack of 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 CG from the front of the outer arch of the foot. On the given filmogram of running for 110 ws/b (Fig. 9) it is seen that the "attack" of the barrier begins with a quick forward-upward movement of the fly leg bent at the knee (frame 1).

At the final moment of repulsion, the torso and the pushing leg form one straight line. Unbending the fly leg, the athlete sends forward a hand opposite to it. 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 push leg bends at the knee and immediately pulls up to the body. At the same time, the fly leg begins to actively move down behind the barrier (frames 3-5). With the arched transfer of the pushing leg through the barrier, the arm of the same name makes an oncoming movement. It is necessary to pay special attention to the synchronism and interconnectedness of lowering the flywheel and transferring the pushing leg through the barrier. Landing is carried out near the barrier: at 130-150 cm (men) and 105-115 cm (women) on the front of the foot of the straight leg, which then descends almost to the entire foot, slightly bending at the knee joint. In order to accelerate the start of the run between the barriers, one should strive to maintain the slope during the landing and actively transfer the pushing leg (frames 5-7).

In the 400 m s / b run, the repulsion takes place 200-220 cm from the barrier. The trunk leans forward a little less, and the pushing leg is carried over the obstacle not so high. 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 keep the rhythm and coordination of movements close to smooth running over short distances.

Running between barriers. The distance between the barriers in running at 80, 110 m s / b is overcome 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 s / b run, the landing takes place 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 somewhat at a distance of 100 m s / b, where the distance between the barriers is 50 cm longer. 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 attention of the athlete must be focused on maintaining a high pace and the correct rhythm of movements. It is necessary to observe the straightness of the run, maintain a high position of the BCT and, when leaving the barrier, aim yourself at overcoming the next obstacle.

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

The distance between the barriers in the 400 m s / b (35 m) run is overcome in 15 running steps. The stride length in this case is on average 220 cm. The repulsion point is at a distance of 200-230 cm from the barrier, and the landing place is 100-125 cm behind it. Highly qualified runners, who are also tall, run the distance between the barriers and in 13 steps, and novice athletes - in 17 and 19 steps. Even experienced hurdlers find it difficult to maintain the same running rhythm throughout the course. Therefore, if in the first half of the distance the distance between the barriers is run 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 meters steeplechase

Obstacle racing (steeplechase) is one of the most difficult types of track and field athletics, requiring from the athlete not only endurance, but also strong technical skills - the ability to overcome obstacles set at a distance in conditions of increasing fatigue.

Obstacle racing 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. with water. Five obstacles are set on each circle: four heavy non-tipping barriers and a pit with water 3.66 m wide. The total number of obstacles at a distance of 1500 m -15, at 2000 m -23 and at 3000 m - 35. Of these, the pit with water is overcome respectively 3, 5 and 7 times. Distance between obstacles 80 m.

Running technique for 3000 m s / p

The 30.00 m s / n run consists of running between obstacles and overcoming obstacles. Given the large number of barriers set up at a distance, it is easy to understand that the success of running will largely depend on the ability to overcome them. Losing at least 0.1 sec at each barrier will result in a 3.5 sec deterioration in the total time. It has been calculated that intermediate runners spend up to 40-45 seconds to overcome barriers and water holes.

Overcoming barriers. The obstacles set at a distance of 3000 m s/n are the same height as the barriers at a distance of 400 m (91.4 cm). They are overcome, as a rule, by the usual barrier step, with the only difference being that due to the lower running speed, the attack of the obstacle is carried out from a distance of 150-170 cm (instead of 195-205 cm in a 400-meter run), and the landing takes place in PO- 120 cm (instead of 120-140 cm) from the barrier (Fig. 11).

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

The large distance between the barriers (80 m) and the conditions of running along a common track do not allow the runner to accurately calculate the number of steps and the place of repulsion. Therefore, you need to be able to "attack" barriers with any foot and in any way.

Overcoming the pit with water is the most difficult. 8-10 m before the pit, you need to slightly increase the speed of running, running up to the barrier, push off the ground and put the bent leg on the barrier with the front of the foot. In this case, the body leans forward significantly. Pulling the flywheel to the supporting leg, the athlete pushes forward and overcomes the pit with water by jumping in the position of a wide step. At the moment of landing, the jogging leg is pulled up to the fly leg and immediately begins the next running step.