Long distance running: technique and tactics

Cross-country athletics include cross-country running and smooth running along the tracks in the stadium. Smooth running is divided into species depending on the duration: for long and medium distances.

Stadium disciplines require athlete qualities such as endurance, high reaction speed and tactical thinking.

Running for a long distance (3-10 km) is carried out on cross sections with natural obstacles. Conditionally distinguish such stages of the running process: start and start dispersal, running at a distance and finish. The tactic of running for a long distance, as well as the technique, are rules that have not changed for centuries. However, each athlete can have an individual technique that helps him to win competitions.

The technique of the running step remains unchanged at all parts of the distance, in the process only the ratio of the length and frequency of the step changes, as well as its dynamic characteristics. At the same time the changes are individual, depend on the physiological characteristics of each athlete.

Running a long distance in the correct technique of performance depends primarily on the strength of the efforts of the athlete and the economy of movements. To this end, the runner must not only have solid power training, but also be able to economically expend energy. The longer the distance, the more durable and capable of prolonged work should be the athlete.

Running for a long distance begins with the start. A proper start determines the success of the competition. Starting position at high start: one leg (jogging) is at the starting line, and the other (flywheel) - two stops back. The body is bent 45 degrees forward, legs bent at the knees. The arms are bent at the elbows and set opposite to the legs.

The athlete starts running in an inclined position, and in the process gradually straightens. The starting dispersal continues for the first hundred meters (depending on the length of the distance). On this site the athlete develops the maximum speed, which is even higher than the finish speed.

Most of the distances the athlete runs at a moderate speed, while his body is slightly tilted forward, the shoulders are relaxed, and the shoulder blades are slightly retracted. The loin has a slight natural deflection, and the head is held evenly and without tension. It is very important during the run not to strain the muscles of the head and neck to avoid unnecessary energy costs. Hands should not swing so much that the trunk does not roll to the sides, which affects the speed of the athlete. The amplitude of the oscillation of the shoulder is determined by the height of the elbow lift .

During the finish, the long-distance run changes in technique: the runners make a 200-meter throw (the length depends on the athlete's physical capabilities).

The inclination of the trunk is increased further, the movements of the hands become more active to impart speed. Under the influence of fatigue, the technique of running can be somewhat upset: coordination and speed decrease, repulsion efficiency, support time increases.