Includes 100, 200 and 400 meters smooth run for men and women, 4×100 and 4×400 meters relay races for men and women.

Physiology

A characteristic feature of the sprint is the functioning of the body in the mode of creatine-phosphate alactate and anaerobic lactate modes of energy consumption. At short distances, the blood simply does not have time to complete the circulation cycle. The time of passage of blood through the systemic circulation is 26 [ ] seconds, and the legs are the periphery of the circulatory system.

Distances

Sprint competitions are held at official competitions (World and European Championships, Olympic Games), and are also included in the athletics all-around program. Athletics is a complex sport that includes various types of disciplines. She is rightfully considered the queen of sports, not without reason, two out of three calls in the motto “Faster, higher, stronger” can be attributed without hesitation to athletic disciplines. Athletics formed the basis of the sports program of the first Olympic Games. Athletics managed to win its positions due to the simplicity, accessibility and, if you like, the naturalness of its competitive disciplines. This is one of the main and most popular sports.

Athletics was able to gain its popularity due to the fact that it does not require expensive equipment to practice. Due to this, athletics could become popular even in countries such as Asia, Africa and Latin America. It is in connection with the wide development, great popularity of this sport, its constantly progressing evolution that athletics received recognition, essentially, all over the world in the second half of the 20th century and was called the "Queen of Sports". For many decades, no one doubted the legitimacy of this high-profile title. Athletics really rules the sports world, it is loved and revered in the most remote corners of the planet.

60 meters

Official 60m races take place indoors on a straight section of the 200m or a separate running track segment. Since the race lasts 6-9 seconds, a good starting reaction in this discipline is more important than in any other.

100 meters

It is held at summer stadiums on a straight section of a 400-meter track. It is considered one of the most prestigious disciplines, both in athletics and in sports in general.

200 meters

It is held at summer and winter (less often) stadiums. The distance includes passing one curve and then a straight section. In this regard, it requires certain skills in speed endurance and the technique of cornering without slowing down.

400 meters

It is held at summer and winter stadiums. So-called long sprint. It requires speed endurance and the ability to correctly distribute forces over a distance.

relay races

They are held at summer and winter stadiums. The official program includes 4 × 100, 4 × 400 meters.

Non-standard distances

Non-standard sprint distances, as a rule, are 30, 50, 150, 300, 500 meters, 4 × 200 m relay.

Referee with starting pistol. 1904 Olympics

Technique and tactics

According to scientists, high-class athletes can reach the highest running speed in a segment of 50-60 meters. The task of the athlete is to determine at what part of the distance - 100 or 200 meters - he will develop maximum speed. .

At sprint distances of 200 and 400 meters (summer stadium), the central lanes 3, 4, 5, 6 out of eight are considered the most profitable. Tracks 1 and 2 are inconvenient due to the fact that the small radius of curvature prevents athletes from developing high speed on turns. Tracks 7 and 8 are unprofitable in that the athletes starting on them run ahead of them for the first 150-200 meters and cannot navigate in terms of speed with other athletes. The most profitable lanes are distributed among the athletes who showed the highest results in the preliminary rounds. This is an additional incentive to show good results in the preliminary rounds.

rules

Selection

Due to the fact that, as a rule, a large number of participants take part in sprint disciplines (more than in any other athletics discipline), the selection has to be done in three or even four rounds (race, 1/4 finals, 1 /2 finals, final).

Start and race

In all sprint disciplines, the start is taken from a low position, from the starting blocks. In terms of distance, athletes run each in their own lane, with the exception of the 4 × 400 meters relay race. At official IAAF competitions, it is mandatory to equip the stadium with an automatic time tracking and photo finish system.

A tailwind can make things a lot easier. Therefore, in sprinting up to 200 m in open stadiums, the tail wind component is taken into account. If it is more than 2 m/s (in the all-around 4 m/s), then the result shown by the athlete cannot be an official or personal record.

False start

On the command “To start”, the sprinters must take a position in the starting blocks, on the command “Attention”, stop all movement and, after firing the pistol, start running. IAAF Rules assume that an athlete's reaction to the firing of the starting pistol cannot occur earlier than 1/10 of a second. If any of the athletes started moving earlier than 0.1 seconds after the shot, then the judges may consider that one or more competitors made a false start. If the starting complex is equipped with a false start detection system, then the indications of the equipment are the basis for making such a decision, and the athlete cannot participate in the race even if he submits an oral appeal.

In order to put the athletes on an equal footing, each pair of starting blocks is equipped with a speaker that transmits the sound of the starting pistol. Thus, the signal reaches the starters in the same time, regardless of the speed of sound and the position of the athlete on the track.

Photo finish and electronic timing

Film camera frame capturing a photo finish

A photo finish is usually used to determine the order in which athletes arrive. For the first time, photo finish (based on photography technique) and electro-mechanical timing was used at the 1912 Olympic Games.

The championship is determined by the surface of the body (torso - except for the arms, legs and head with the neck) of the athlete, the first to cross the finish plane. The starting pistol of the judges is connected to the starting sensor of the electronic timing system. Modern equipment allows you to track the time separating athletes with an accuracy of 1/10000 sec, but the time rounded up to 1/100 sec is entered into the final protocols and tables of records and best results, and the order of arrival (place) is determined by the smallest value time of the participant in thousandths (ten thousandths) with equal values ​​of the results up to hundredths of a second.

The image of the photo finish in the fully automatic timing system allows you to accurately determine the time that separated the athletes.

Sprint is short distance running. While running, athletes try to develop maximum speed. Having fast feet is actually helpful. You can try to keep up with the bus, catch up to work, to the cinema or theater. Show class by beating rivals in amateur championships and just be confident in your abilities.

It's fair to start with the brightest figure in the sprint, Usain Bolt's fastest man. Multiple Olympic champion. He holds the world record in the 100 meters - 9.58 seconds. And also on 200, 300 and 400 meters.

Running speed depends on the frequency and length of the step. Speed ​​is also affected by weather conditions. The frequency of steps develops most effectively in children under 12 years of age. Therefore, experienced trainers at this age try to direct the energy of the trainee precisely to the development of frequency.

There are exercises that will increase the frequency and length of running steps even for a mature adult.

The exercises below will increase your step frequency:

• Quick steps. Raising your knees quickly, take the maximum number of steps in 10 meters. Repeat 3 times. Rest between sets 30 seconds. If you feel that you need more time - 1 minute.
• Swallowing the legs back. Exercise is necessary for the uniform development of the frequency of steps. And also to strengthen the calf muscles and ligaments. As quickly as possible, bend the lower legs at a distance of 10 meters. It is desirable that the heels slightly touch the buttocks. Actively work with your hands. Do 3 sets. Rest 30 seconds, on demand - 1 minute.
• Wheel. Element of sprint running technique. The first time is difficult, but it is worth learning. Make a wheel 30 meters. Do 3 reps. Rest time 30 seconds.

• Running on straight legs. Straighten your legs and point out your toes. Try to make the maximum number of movements in 30 meters. Actively work your arms and keep your back straight. Do 3 sets. The interval between repetitions is 30 seconds.
  Alternative. It is useful to run with straight legs, but instead of the maximum frequency, try to raise your straight legs as high as possible. Do in the same dosage.
• Back run. Run back 30 meters. Try to run on your toes as often as possible. Do 3 sets. Rest 30 seconds.

Now it's worth taking care of the step length, because. is an important element of sprint running technique.

1. Running with straight legs. Try to run 30 meters, but with the condition that the legs are straight. Try to make your steps as long as possible. Work with your hands. Do 3 reps. The interval between sets is 30 seconds.
2. Multi-jumps. Perform jumps alternately with each leg. The step should be as long as possible. A technically difficult exercise, but it has a good effect on stride length. Distance 30 meters. The number of repetitions is 3 times. Rest 30 seconds.
3. Frog. The exercise resembles the movement of a frog. Do long jumps from a place, pushing off with two legs at the same time. Perform continuously 30 meters. Repeat 3 times. Rest time 30 seconds.
4. Jumping on one leg. Jump on one leg 30 meters. Try to make the longest possible jump. Try to keep within 15 jumps, i.e. each repulsion must be at least two meters. Keep your back straight and do not lean to the side. Do 5 sets for each leg. Rest 30 seconds. After 5 approaches on one leg - 1 minute.

Sprint technique

Technique in sprinting is different from running in middle distances. Here the knee rises higher, the step is longer, the hands are actively working. In general, fast running is more energy-intensive.

As energy during the sprint, the body consumes carbohydrates. Therefore, while doing speed exercises, you need to eat sweets. The heartbeat often reaches a maximum, breathing is frequent. All muscle groups are actively involved.

The sprint has 4 phases:

• Start
• Start run
• Distance running
• Finishing

Especially important are the starting run and distance running. It is important for athletes performing in this discipline to know and be able to get the most benefit from each phase.

Start. When starting, it is important to take the correct position. There are two types of start low and high. We will use a high start.

The push leg is in front, the fly leg is 50 centimeters behind. The arms are almost straight. The body is tilted forward. The back is straight. The gaze is directed forward. From this position, you begin to run.

Start run. Once you start running, try to pick up speed quickly. The body is straightened, but the head is lowered down. If the body rotates to the sides, the speed is lost. So keep your torso at the same level.

Running is carried out on socks. The foot is placed on the ground from above. The knees rise to the level of the pelvis, the ankle is thrown forward. Hands actively work, the result largely depends on the correctness of their movement.

The first step is taken 100-150 cm forward, it depends on how quickly you can pick up speed. The first few steps are performed with a wider stance. Further, the run should take place in one line, because. this allows you to keep the speed.

If exercise wheel If you succeed, then it will be easy to master the technique of fast running. The main difference between the exercise and the run itself is in the speed of movement.

Distance running. When you feel that you have gained 90% of the maximum speed, you can raise your head. This means that you have entered the phase of distance running.

Running should occur at a constant frequency and stride length. This will allow you to keep pace along the course. The difficulty is that the step length of the right and left legs is not the same. Usually one leg is stronger than the other, which affects the length of the running stride. To correct the problem, it is necessary to train the weak leg separately by selecting a set of exercises.

After 50-60 meters, fatigue begins to be felt. Try not to lose pace, follow the technique. With fatigue, the running technique begins to “break”.

Finishing. The run ends when part of the athlete's body crosses the finish line. Therefore, at the finish line, the athletes tilt their heads and bring their chests forward a little.

There is another way to get around rivals at the finish line. You can turn your torso slightly to cross the line with your shoulder. A first-hand crossing is not considered a finish.

At the end of the distance, the speed drops. It is necessary to try to keep the speed drop to a minimum.

Run in 2x distance runs to increase your speed endurance. For example, to train 100 meters, run 200-meter segments. So at the finish line there will be a reserve of strength.

Fast running training program

Performing the same load for a long time efficiency decreases. This is due to the addiction of the body, as to drugs. Therefore, it is important to alternate the intensity and time of training.

It makes no sense to train running speed every day. It is better to diversify your classes with long slow running or training in the gym. This will give a positive effect and accelerate the achievement of results. Rest 1 day between workouts.

Use exercises to increase the frequency and length of the step. Learn how to perform technically complex elements and run segments. Diversify the training week with sports games that include acceleration. This will help you learn how to run fast and will certainly lead to better results.

I propose to pay attention to a useful video, which presents 5 exercises for developing speed in sprinters.

To run efficiently is to fulfill the existing standards for running. Running is a way of intensive movement of animals and people (locomotion, a dynamic feature), which is necessary for the normal functioning of the body. In the process of the development of civilization, running has become a popular track and field discipline, an exercise in physiotherapy exercises (LFK). With the help of running, you can solve a significant set of problems associated with the physical development and strengthening of the human body of any age. Constant movement is a direct investment in health: the more a person goes in for sports, the more physically strong he becomes. However, in order for the result to be good, physical exercise must be done correctly. This is not so much as about the possible limits that can actually be achieved by doing the exercise. Achieving the values ​​specified in the standards makes it possible to obtain sports qualifications (ranks and titles).

Content:

On the varieties of the run: track and field athletics, physiotherapy exercises (LFK), army sport training.

Ranks and titles in running: youth and sports ranks, titles

GTO-standards for running

About the types of running

Speaking about running, it is important to determine its type in order to correctly understand the standards of this sports exercise.

• Athletics . Sports running involves the implementation of this exercise on specialized tracks with a special coating in the appropriate sports uniform and shoes. The width of such tracks is strictly regulated and is equal to 1.22 m, the demarcation line is 5 cm. Running for extra long distances takes place along the highway, which is why it is called “highway”. Exercise in athletics is divided into varieties, the division criterion is the distance: sprint (from 30 to 400 m), middle distances (from 800 to 3000 m), long distances (from 5000 to 10000 m), extra long distances (10, 15, 20 , 25, 30, 100 kilometers), as well as: half marathon - 21.0975 kilometers, marathon - 42.195 kilometers, daily running - running for 24 hours.
• Therapeutic exercise (LFK). Such a type of locomotion as “jogging” is part of athletics, but not as a sports discipline, more like a warm-up, the main exercise of the therapeutic and prophylactic complex of exercise therapy.
• Army sports training. Running in a sports complex for physical training, designed for the Ministry of Defense and other law enforcement agencies, is of a different nature. In the army, running is required to quickly and maximize the physical fitness of military personnel. A fighter must be strong, healthy, hardy. Therefore, the exercise is complicated by overcoming natural and artificial obstacles (walls, trenches, ravines, hills), putting on a military uniform with full gear and equipment (weapons, ammunition, helmet, spade, flask with water, individual nutrition kit).

Attention! Sports track and field running also includes "hurdling", "relay running", "shuttle running", "cross". In our article for these disciplines, the standards will not be indicated.

What is the point of running standards?

How can the existing running standards be useful not to an athlete, but to an ordinary person who wants to improve their health? Each of us needs to work on ourselves, overcoming the bar of the possible. For example, if a man easily runs a distance of 5000 m, then the norm for him will be a distance of 7500 m. To continue development, he must cover a distance of 10 kilometers. I.e, norm is half of what is possible, and development- double effort from the possible. Possible- the value is variable, all changes that occur with the athlete in the process of development must be monitored and taken into account in order to objectively calculate the next load threshold.

Sport is a generalized physical experience of millions of people of the past, which makes it possible to clearly recognize the limits of the possible, of what a person can objectively achieve by practicing any sports discipline. Running standards – a guideline for a person who wants to get a positive result - a sports qualification or a therapeutic and physical effect. Without norms, it is difficult to evaluate the efforts achieved. They do not always correspond to the real state - an athlete can overestimate or underestimate his results.

The harm of a biased assessment made by a person is very significant. If a novice long jumper is unable to cross the jumping hole, it will not be dangerous, but when jumping over a deep mountain abyss, a false belief can cost him his life. Orientation of an athlete to the norms will allow you to clearly understand your capabilities and steadily improve personal results.

Tables of norms have been compiled for decades by specialists in the field of sports and sports medicine. Regulatory data have been repeatedly adjusted, changed, over time, this process has led to the emergence of figures that can be called sustainable. For example, school running standards that were relevant for the Soviet period differ from those that are in effect now. In the USSR, a 9th grade student (15 years old) had to run it in 13.5 seconds to get a "five" at a distance of 100 meters. Now the standard is 14.4 seconds. The difference is quite significant, it allows us to conclude that physically modern schoolchildren, unfortunately, are inferior to their peers of the 80s.

Ranks and ranks on the run

Sports achievements are determined by the ranks and categories that make up the athlete's qualification. The ranks are divided into two groups: youthful(three categories - I, II, III) and sports(four categories - I, II, III, candidate master of sports). There are only two sports titles in athletics - master of Sport(MS) and master of sports of international qualification(MSMK). Let us explain the existing difference between the division of ranks and the difference between the rank and the ranks:

• Youth ranks in sports exist when age, due to physical characteristics, plays a decisive role. In sports (chess, Russian checkers, poker), where the physical level does not provide noticeable advantages, youth categories are not assigned. In athletics, the assignment of the III category in running is possible from the age of 14, the II category - from the age of 16, the I category can be obtained at the age of 16 to 18 years.
• Sports ranks older in the ranking of youthful (III sports category is older than the Ist youthful). An athlete who has a sports category I has the opportunity to improve his results and receive titles. Sports categories must be confirmed at least once during the calendar year. The category "candidate for master of sports" (CCM) is valid for 3 years from the date of assignment. Sports categories can be obtained when an athlete reaches the age of majority, because of this they are called "adults", but for many sports the main thing, after all, is not age, but the result!
• Ranks are the highest degree of sports qualification.

A rank and title in athletics can be obtained during scheduled competitions of a certain level by fulfilling the standards prescribed by the rules of the All-Russian Federation of Athletics (VFLA). The standards for running for ranks are presented in the article below. The decision to assign a category is made by the panel of judges, which has the appropriate authority. The decision to award sports titles is made by the Ministry of Sports of the Russian Federation (MSRF). Each sports title, category is awarded at the age determined by the rules of the VFLA. An amateur athlete can receive the title of MS if he meets all the necessary requirements.

Tables of standards for schoolchildren and juniors

Schoolchildren standards for the exercise "running" are indicated for distances of 30, 60, 100, 200, 400, 800, 1000, 2000, 3000 meters - they meet the general educational requirements and standards of the Ministry of Education and Science of the Russian Federation. Junior Regulations(applicants of the youth category) meet the requirements of the ARAF. The data given in this and the following sections are valid for a 400 m circle.

Attention! Distances of 400 and 800 meters are provided for in school standards for running from grades 5 to 9, but in fact most schools do not use them in physical education classes.

Tables of norms for adults

This section contains tables that indicate the standards necessary to achieve sports categories and titles (III, II, I, CMS, MS, MSMK) for distances: 30, 50, 60, 100, 200, 300, 400, 600, 800 m; 1, 1.5, 3, 5, 10, 15, 100 km. The table for long and ultra-long distances includes standards - distances of 21.0975 and 42.195 km (half-marathon - its standards remain relevant for the III sports category, unlike marathons). The distance of 84400 m - a double marathon - is not relevant for applicants for sports categories and titles, therefore, normative data for it are not displayed. The table also has standards for daily running.

The data below is valid for manual and automatic timing of a 400m lap.

GTO-standards for running

The goal of the TRP program- ready for work and defense - in the USSR there was a general improvement of the working people. The program maintained its importance from 1932 to 1991. In 2014, the TRP program was resumed by decree of the President of the Russian Federation V.V. Putin due to a significant general deterioration in the physical condition of Russian citizens compared to the Soviet period.

The TRP standards do not imply a sports category for a particular achievement. Compliance with TRP standards is rewarded with badges: gold (ЗЗ), silver (СЗ), bronze (БЗ).

Military running standards

Sport is not the only place where strength can be exerted, where a man can show himself in a worthy way. Army running regulations include running distances of 60, 100, 1000, 3000 meters, which are relevant for urgent servicemen (only men) and contract (both sexes) forms of service.

The article presented various normative data on running for schoolchildren, junior athletes, adult athletes, the TRP program, and military personnel of the Russian army. It is important to understand the degree of relativity of the given data. For example, the standards of sports categories are reviewed every 4 years. This does not mean that they change every time, but it is quite possible to change some positions. Information about the running standards for military personnel is for informational purposes due to the secrecy of military training programs. The most stable data are the norms of the TRP program and the school course of physical training of students.

Sprinting, or fast sprinting, can be fun. However, being a good runner does not mean just quickly rearranging your legs and making lightning dashes forward. To become a good sprinter, you need to take care of yourself and exercise regularly. You will need to learn how to properly expend energy and keep your body in great shape. The combination of these three factors will help you develop speeds that you could not even dream of before.

Steps

Training mode

Start with a warm up . Warm up before running. This is usually done with a combination of easy running and dynamic stretching exercises, and then you can move on to sprinting exercises.

Do some exercises. When the muscles are warm and flexible, do some exercises to prepare the heart and the whole body for serious stress. You can do running exercises (first you need to run just fast, and then accelerate to sprint speed). There are other exercises that are suitable for sprinters:

Create a workout plan that's right for you. There is no perfect plan that fits everyone, as each person has their own needs and schedule. However, ideally, you should set aside at least three days a week for speed work and at least two more days for strength training. Below is an example of a training schedule:

• Monday (work on speed): run ten times 80 meters (i.e. run 80 meters 10 times, resting 2 minutes between races), run six times 70 meters, run four times 60 meters, run three times 20 meters and once 100 meters.
• Tuesday (strength day): go to the gym and work out all the muscles. Try to give a load on all the muscles - all of them will be useful to you in running, especially in sprinting.
• Wednesday (work on speed and endurance): Run four times 300 meters. It is important to give your all in these exercises. They strengthen your heart, so you can run much faster.
• Thursday (work on speed is not in full force): run five times 200 meters, three times 100 meters, two times 50 meters.
• Friday (strength day): go to the gym and increase the load. When you feel that you know how to use the simulators, increase the load. When the body gets used to certain actions, it copes with them more efficiently, that is, a person has to make less effort, and a plateau sets in - a stage when there is no visible progress. To prevent this, make your workouts as varied as possible.
• Remember to warm up before each workout and cool down after.
• Rest on the weekend. Your muscles need time to rest and recover.

Work on technology

Try running on your toes. Although there is no clear data to support the effectiveness of this method, many believe that tiptoeing helps you move faster. The less time your foot is on the ground, the better.

Take more frequent steps. It may seem that long strides mean faster running, but this is not true, because you cannot move forward while your feet are in the air. Short steps will allow you to develop more speed (with the right technique).

• When you take a big step, you lose the concentration of the body. One leg comes forward and works as a brake for the whole body. You then need to shift your body weight onto your foot, which results in a bouncing motion that slows down your speed.
• If you take normal size steps, you will tire more slowly.

1. Lean forward slightly. Just two degrees of lean can separate you from a brilliant sprint.

   • This does not mean that you need to transfer all the weight forward and try not to fall. It will be enough to lean slightly to be able to move faster without losing balance.
   • It is also important not to lean back. When approaching the finish line or looking back at your opponents, you can lean back slightly or look up, which will change your body position. It will also slow you down. It's better to look back when you reach the finish line.

2. Use your hands. Hands can push forward if you know how to move them correctly. They have to work with your legs, and this will allow you to run faster.

   • Bend your knees at a 90 degree angle. Relaxed fists should reach the chin and come back at the expense of the elbows.

3. Run as far as you can. Never slow down while sprinting. If you are moving at less than the maximum speed, you are wasting valuable time. If you feel like you need to slow down, pull yourself together and fight that thought. If that doesn't work, reduce the initial speed. You must reach the finish line with greater speed.

   • If you are competing, a slow start can be a psychological reason to speed up. Runners who start fast and tire quickly sometimes think they've already won and don't expect to be overtaken by someone who was in the tail first.

4. Eat well. It is very important to follow the recommendations of nutritionists - this will be useful. However, athletes have special nutritional needs.

   Drink plenty of fluids. You will lose fluid through sweat, so you will need to drink more to keep your body hydrated. If you train in the sun, the importance of water increases.

   • You should drink half a liter of water for every 500 grams of weight that you lose during a workout. Weigh yourself before and after your workout so you know how much water you should be drinking. For example, a football player can become lighter by 2.5 kilograms per training session only due to fluid loss.

5. Exercise regularly in the gym. Competent training using weight machines with proper breathing can increase your speed, so you should go to the gym at least twice a week.

   • Strength training that pushes you to your limits (but where your muscles don't tremble and withstand stress) will prepare your muscles for running, increase their size, and build endurance.
   • All gyms are different, and the simulators are different everywhere. Look for machines that will help you work your legs.
   • Do not overwork yourself as this can lead to injury. Increase the weight of weights gradually.
   • If you're not sure you're ready for weight training at the gym, start exercising at home.

6. Work on your leg muscles. Of course, it is the leg muscles that will help you develop greater speed. Find a machine that will allow you to work out all the muscle groups of the legs. Do a variety of exercises: jump from a squat, lift weights with leg muscles. There are many exercises with dumbbells that will strengthen the legs:

   Work your abdominal muscles . It will take a long time to strengthen the abdominal muscles, but strong core muscles will make training easier, so you can succeed. In addition, a developed muscular corset will help you avoid injury.

The question "How to run fast?" asked by many newbies. This question for professional athletes and highly qualified coaches sounds about the same as the rhetorical “what to do?” and “what to do?”. Before answering this question, let's consider the very concept of "running fast".

Each athlete has his own concept of "fast". For an amateur who has been training for less than a year, 10 km in 40 minutes is unthinkable numbers. And for a professional, these 40 minutes are an easy cross. As for the sprint, 9.58 in a hundred meters is a world record, and for a student who needs it, 12.8 will be the ultimate dream.

Therefore, in this article we will not appeal to the stopwatch hands, but will consider general recommendations on how you can increase your own running speed over a particular distance.

All distances in athletics are divided into four types: sprint, middle distance, long distance. Ultramarathon, trail running, cross-country running - do not belong to the official disciplines of athletics, although they are directly related to long distances.

How to learn to run fast sprint (60 m - 400 m)

To learn how to run fast sprint, you need to have good strength and jump training. Unlike running for medium and long distances, endurance is practically not needed for 100 m, only general physical preparation is needed. However, in order to be able to run 400 m without slowing down, you need to train speed endurance.

Running speed depends on the frequency and length of the step. The frequency of steps develops most effectively in children under 12 years of age. Unfortunately, developing this skill in an adult is much more difficult. Technique in sprinting is different from running in middle distances. Here the knee rises higher, the step becomes longer, the hands work actively. In general, fast running is more energy-intensive.

It is very important for 100m sprinters to have very strong leg muscles. Therefore, one of the main components of sprinter training is strength exercises, hurdle exercises, and a reinforced SBU complex. Many exercises in the power block are done with additional weighting. These include: short maximum accelerations with a “cart”, accelerations with braking (the coach slows down the athlete’s run with the help of a fitness tape), “spreading” and lunges with a light barbell. Sprinters spend a lot of time in the gym. Jumping work develops explosive power in a sprinter, which is essential.

Accelerations are performed in different series of 50-300 m, after a rest of 4-5 minutes. Also, for the development of speed endurance, many coaches recommend running 150 m, performing 10-15 runs.

How to learn to run fast middle distances (from 800 m to 2000 m)

To improve your results and run fast for medium and long distances, you need to know the basics of running - proper breathing, technique, warm-up, perform strength work for running. Running 800 and 1500 meters requires speed endurance. To do this, middleweights use such types of training as tempo running, intervals uphill. Having high-speed high-intensity workouts in the end result will help increase your speed.

Alternating the length and intensity of training segments improves cardiovascular endurance and allows you to work longer. Such a workout may include several short bursts (from 2 to 8 minutes) of very high speed running, separated by short periods of rest. High-intensity training develops speed endurance, but it is extremely important to remember that their number in the total volume of your training process should not exceed 40%. Try to do at least 4-5 workouts per week, of which only 1-2 will be high-intensity, and spend the rest of the time working on running technique and slow crosses (50-60 minutes each).

How to learn to run fast long distances (3000m to marathon)

Many people are interested in how to run 3 km in less than 12 minutes. For these kinds of results, runners need to focus on training speed, oxygen efficiency, and aerobic strength.

The foundation for any stayer is volume: these are long crosses, at least an hour, which you need to run at least twice a week. Professional stayers run 100-150 km per week. For amateurs, this figure is much less - about 40-60 km. It is impossible to show a 3 km result faster than 11 minutes if you have a weekly volume of 30 km.There are many benefits to running uphill. It is better to use a gentle slope 300-500 m long and run 8-10 times in it so that the pace of each run is approximately the same, but not at the maximum. Rest between series - 3-4 minutes.

In addition to running training, you need to carry out a complex of general physical training to strengthen the hips, feet, and calf muscles. You will be useful.

Running technique

No matter what distance you plan to run fast, at the initial stage, one of the fundamental definitions for you should be running technique. It will significantly improve your performance in running speed. For a sprinter, technique is a guarantee of a high result, for an average athlete it is a means to increase your efficiency at a distance of up to 100%, for a stayer it is the economy of running.

1. At first, even 1 km is difficult for an unprepared person. Start with short runs at very low speed. At each subsequent workout, increase the distance covered by 500-800 m.

2. Always start and end your workout with light weight for 10-15 minutes at a heart rate of no higher than 145 bpm.

3. Do not perceive training as something unpleasant, obligatory, painful, because with this attitude you will have enough for 2 weeks, and then the fuse will pass.

4. Start exercising early. If you have to pass the FIZO, then start preparing no later than 4 months before the date of delivery. You should not count on a miracle that without preparation you will run 3000 m in 10 minutes. Miracles do not happen, and nothing will help an unprepared person.

5. Give up bad habits. At least for preparation time.

6. Proper nutrition is just as important for an athlete as running theory. You should not train immediately after eating a large amount of food, do not starve after a grueling workout, it is important to close the carbohydrate window, drink restorative sports drinks.

7. Do not try to run long runs at a high heart rate (above 165). There will be no benefit from this, only overwork, injuries and excessive stress on the heart.

8. Train at least 3 times a week.

Plan for each workout

Absolutely every workout should consist of a warm-up, the main block and a hitch. Before starting the active part of the workout, you need to run a light jog for 10-15 minutes, then for 10 minutes do ORU (general developmental exercises), which everyone calls stretching. And only then proceed to the main block. A warm-up will warm up the muscles and ligaments, “start the engine”, and minimize the risk of injury. At the end of the main (intense) part of the workout, it is always necessary to do a hitch - 5-15 minutes of light jogging and static stretching: this will speed up the recovery process and relieve unnecessary muscle pain.

Every person who does not have health problems can quickly run any distance. Having received theoretical knowledge, proceed to classes. Don't try to jump over your head. Have patience and the realization that it is not possible to achieve results in 2-3 weeks, everything takes time.