Running as a sport continues to develop, new types of running appear that are still unknown to the masses. It is possible that they will remain unknown or, on the contrary, will be included in the Olympic program. Today there are about 15 disciplines that are included in the Olympiad program.
Types of running
Among the main types there are large groups: short, middle and long distances, hurdles and obstacles, relay running. There is also a non-standard classification: jogging, jerking, fartfleck, rogaining and cross-country.
Short distance running (sprint)
Sprinting includes spectacular distances that are a crowd pleaser. Covering the distance in a sprint takes a short period of time, but the fate of the top three can be changed by the last meters or a photo finish.
Famous sprinters include Usain Bolt, Justin Gatlin and Yohan Blake. Among them, the clear favorite is multiple world and Olympic champion, world record holder Usain Bolt. However, competitors are getting very close.
The classic distances in sprinting are:
- 100 meters
- 200 meters
- 400 meters
Non-standard ones include 30 m (school standards), 60 m (indoor competitions) and 300 m.
Why are evening runs especially beneficial?
The main advantage is time. Even if you have a great desire to run in the morning, you can’t always force yourself to wake up and get up. Especially if you need to get ready for work. And there simply isn’t enough strength for daily exercise – neither moral nor physical.
Among the main advantages is that it is the evening that will help get rid of the stress that has accumulated throughout the day. In the morning a person is quite alert. And after running he may feel tired. And this, in turn, will affect performance. This aspect also cannot be attributed to positive aspects.
And another advantage is the ability to get rid of unnecessary pounds that you gained during the day. Trained muscle fibers will fully recover during sleep, while taking away energy.
Middle distance running
Middle distances are considered less dynamic than the sprint, but the finishing 100 meters will interest every spectator. Judges often use a photo finish to determine the winner.
Main distances in middle distance running:
- 800 m
- 1500 m
- 3000 m (with obstacles)
Additionally, distances of 600, 1000, mile (1610 m), 2000 meters are distinguished.
Middle distance running is classified as a difficult event because it has an ambiguous distance. On the one hand, the distance is small, on the other hand, it will not be possible to maintain a sprint pace. As a result, the speed of the distance tends to be close to the maximum running speed.
Middle-distance athletes often compete in 400-meter (sprint) or 5,000-meter (long-distance) events. Sometimes middle distance runners manage to reach the finals, but fail to win the final races.
The best runners in this discipline are from Ethiopia and Kenya. A famous athlete in the 800 meters is David Rudisha, a Kenyan. The Algerian runner Tawfik Makhloufi is famous in the 1500 m race, who successfully competed at a distance of 800 m and repeatedly became a prize-winner.
Breathing while running is very important
How to run and breathe correctly? This question is the most relevant. During physical activity, the body needs large amounts of oxygen. And one of the main mistakes of a novice athlete is that when there is a lack of oxygen, breathing begins through the mouth. However, this is not the right solution. You should always breathe through your nose. Only in such a situation will the body acquire the maximum amount of oxygen. And the pulse and breathing rate will not be confused.
If you run in the evenings, then don’t forget to breathe through your nose. Especially if you need to lose weight. The more oxygen there is, the better the metabolism in muscle fibers and tissues will be.
How to learn to run correctly? If while jogging you involuntarily begin to breathe through your mouth, this means that you are performing the technique incorrectly. Accordingly, the body does not receive the required amount of air. In such a situation, you need to begin to gradually reduce the speed. However, under no circumstances should you stop abruptly.
Long distance running (stayers)
Distances from 3000 meters are considered long (an alternative name is stayers). Long-distance running competitions take place in stadiums and on highways. From 3,000 to 10,000 meters is a stadium; over 10,000 meters are on the highway and are measured in kilometers, with the exception of marathon ones.
Olympic distances are considered:
- 5000 meters
- 10000 meters
- 42 km 195 meters
Long distance races have no limits in duration and length. Such races may be regulated by distance or time. Among the popular time-limited races is the daily run. Ultramarathons (100 km or more) are also considered distance races.
A famous marathon runner is Kenyan athlete Dennis Kimetto, who managed to cover a distance of 42 kilometers 195 meters in 2 hours 2 minutes and 57 seconds. It is worth noting that women are not far behind, and the fastest marathon runner is Paula Radcliffe (Great Britain) with a result of 2 hours 15 minutes 25 seconds.
How much time should you spend jogging?
How to run in the evenings? It should be remembered that before going to bed you should not put too much stress on your body. Otherwise, it will all affect your sleep and well-being. At the initial stage, it is best to spend no more than 15 minutes running. The maximum time spent running is no more than 30 minutes. You should also consider taking short breaks. However, there should be no sudden stops if you need to rest. It is necessary to gradually reduce the speed, smoothly switching to a fast step.
Steeplechase
Steeplechase is the narrowest type of running, which involves only two distances: 2000 m in the arena and 3000 m in the open stadium. The essence of steeplechase is to overcome a distance during which there are 5 obstacles, including a pit with water. As the distance progresses, groups may form that will separate the distance by tens of meters. Sometimes the winner of a steeplechase race is separated from his pursuers by half a circle, which is equal to 200 meters.
The world record among men was set by Qatari runner Saif Saeed Shaheen, who covered the distance in 7:53.63 minutes. The Olympic record was set by Russian Gulnara Galkina-Samitova, covering 3000 meters with obstacles in 8:58.81 minutes.
Is it possible to lose weight by jogging?
The question of how to run correctly to lose weight can be heard from almost every girl. And often the fair sex faces problems such as shortness of breath, pain in the sides, etc. All this arises due to the fact that jogging is not happening correctly. Let it last no more than 20 minutes at the very beginning. And you just have to jog. The pace and time should be increased gradually. And in just a few days you will be able to run two or even three times longer.
Hurdling
Hurdling has a distance that falls under the sprint section. The difference between types of running lies in the presence of additional obstacles that athletes must overcome.
The Olympic program includes the following distances:
- Women – 100 m, men – 110 m
- 400 meters
The number of barriers, regardless of distance and gender, remains the same - 10 pieces. Only the distance between the barriers and the height of the obstacle can be changed.
The world record for men's 110-meter hurdles was set by Aris Merritt - 12.80 s, women's 100-meter hurdles Yordanka Donkova - 12.21 s.
A few tips to consider
There are several recommendations that novice athletes need to know.
- You should not drink or eat before jogging. After running, you should take a shower and only after that you can start eating.
- There is no need to run forcefully. If you experience headaches or pain in your legs, you should stop jogging.
- In order to complete the run, you need to gradually slow down the pace and after a few minutes start walking.
- You can divide the treadmill into several parts and run from one to another with stops. In such a situation, you will also need to take a deep breath.
- The length of the distance can be increased through several sessions. The same can be said about the duration of runs.
- Training should be regular.
Relay race
The team discipline is the relay race, which is held over two distances at the Olympic Games. The relay involves passing the baton to your partner after covering a given distance.
The relay race is divided into two distances: 4x100 meters and 4x400 meters.
World records are also regulated at distances:
- 4×200
- 4×800
- 4×1500
There are also mixed and combined relay races: 800+400+200+100 meters and 4x100 hurdles.
Jamaica holds the world record in the 4x100, thanks in large part to Usain Bolt. The men's team's result was 36.84 seconds. Among women, the American record is 40.82 seconds.
The first technique that can become effective
However, jogging can always happen differently. And we need to consider how to run correctly to lose weight. There are two different methods in this matter. In the first case, jogging is implied. It should last for at least 50 minutes. This factor can be explained by the fact that initially the body will spend easily digestible sugar on jogging. This takes about 20-40 minutes. And only after this the fat itself will begin to melt. But there is another way that won't make you run for too long.
Nutrition
They run on an empty stomach, planning their meals in such a way that the stomach is empty before the start of training. A full stomach strains the pancreas and can cause pain in the side. In order not to feel discomfort in the stomach and intestines during training, two to three hours should pass after eating. As a last resort, you can snack on a banana, eat a candy bar an hour before starting your run. If you are jogging in the morning, you can run on an empty stomach, drinking a glass of warm water or having a light snack as before other workouts. After finishing your run, you need to drink fruit juice or water, preferably enriched with mineral salts. A contrast shower will enhance the invigorating effect of your workout. You need to wait at least half an hour before sitting down at the table.
For a longer run (1-2 hours), it is advisable to take food that is quickly absorbed by the body. People who are actively involved in running use sports nutrition.
Runners who train in the morning are divided into those who prefer to run on an empty stomach and those who prefer to fuel up. If you fall into the first category, remember that training on an empty stomach should be low-intensity and not too long. If you feel more comfortable running after having a snack beforehand, then you should consider that the wrong food that you ate before (including a couple of hours before) or during the run is one of the possible causes of the so-called “runner's diarrhea.” Foods rich in fat, protein and fiber are not good pre-workout foods. Proteins and fats are too difficult to digest, and instead of putting all the energy into running, your body will spend it on digestion. And foods rich in fiber can cause discomfort and abdominal pain due to the fact that they are not completely digested and quickly move to the exit.
5 types of foods you shouldn’t eat before a run Greens and salads Legumes Dairy Fatty and fried foods Sweets and some juices (individual)
Errors
- Sprint too early
Middle distances are about physical pain and its patience. Sprinting from the start line means the inability to maintain the target pace during the main distance and the failure of the finishing acceleration.
- Slow pace
But, on the other hand, if you start at a slow pace, you can immediately lose the group and have difficulty picking up the pace along the distance, because the closer the finish is, the more you will have to accelerate. As you prepare, work on a target pace so you know what speed you can maintain.
- Ignorance of competition
Some people will say, “I don’t care who runs the race, I just want to finish.” Another runner will share, “I know some of the runners are a lot stronger than me, so I’ll let them go.” The third will plan like this: “I know a couple of runners whose pace I can keep up with, so I’ll try to keep up, because with them I have a chance to achieve a better result.”
Despite the strongest field of participants, Timothy Cheruiyot was able to create an impressive lead and take gold at the World Championship. Doha 2019
All this relates to tactics and is very important for achieving goals. You can rush after the leaders, allowing for an early sprint, and then find that their personal best is 10-20 seconds better than yours. You can hesitate, afraid to overtake someone just because he is wearing an athletics school uniform, that is, he “definitely runs fast.”
Resist the urge to “know nothing” about your competitors. This will prevent you from setting realistic goals and deciding on an optimal race strategy plan.
When to run
Many people believe that the best time to run is in the morning after a very light breakfast. Although there is an opposite opinion that evening running is more beneficial. It is recommended to run in the evening 2-3 hours after dinner and a couple of hours before bedtime. In general, everyone may have their own preferences when it comes to running: for some, jogging gives them a boost of energy in the morning, for others they prefer to relieve stress in the evening after work, etc.
But in any case, you can run both in the mornings and in the evenings. In many ways, everything depends on belonging to one or another chronotype (lark, night owl), work schedule, family circumstances. If possible, you should not do high-intensity running workouts in the morning, because after sleep the body needs to be given a certain time to get into working mode. At the same time, you should not run very late, just before bed. Although running brings a pleasant feeling of fatigue to the muscles, it has a tonic effect on the nervous system. Therefore, it will take a certain time (about two hours) before the body is ready for sleep.
The most convenient time for running is Saturday or Sunday morning towards the sun, that is, in the direction from west to east, with music and company. Periodically - alone, to reflect and think about difficult issues. In general, everyone has their own preferences - some people like to go for a run before bed and thus relieve psychological stress after work.
You can run in almost any weather, you just need to choose the right equipment.
