Daily running: what is it, history, records, standards

In the tables you will find current* running standards for men and women to obtain athletics categories from 3rd youth to MSMK. Please note that the tables also present running standards depending on the timing method at competitions: manual and automatic.

MSMK – master of sports of international class, MS – master of sports, KMS – candidate master of sports. I, II and III categories are divided into adults and youth.

*the tables indicate the current running standards for 2022-2025. in accordance with the “Regulations on the Unified All-Russian Sports Classification”

Table of ranks for long distance running

Long-distance running is considered to be a 5 km race. and more. In the Russian sports classification, marathons and half marathons are called “road running”.

Anyone can reach the “Master of Sports”!

Marathons, half marathons, races... Every year the calendar of athletics competitions becomes more and more eventful. And the ranks of fans of the “queen of sports” are growing exponentially. Nowadays, the average runner is a person aged 35 years and older.

But even if you start studying at an adult age, you can, it turns out, qualify for some ranks and titles.

Table of standards for middle distance running

Middle distances in athletics are considered to be distances from 600 to 3000 meters. Middle-distance running is considered quite difficult, for the reason that the athlete has to distribute his strength very competently.

How to improve the result?

The first thing you need to remember when playing sports is that to achieve sports success, you need desire and hard work. In order to constantly improve your success, you need to train every day, not paying attention to pain or fatigue.

In order to improve your running results, experts advise taking the following steps:

1. Run every other day. This will help you gradually get used to the stress. Within a week, you will feel that it has become easier for you to cover distances that were difficult to run at the very beginning. Also, running every other day has a positive effect on heart rate, weight loss, and increased endurance.
2. Buy athletic shoes that are comfortable for you and your feet. Don't forget to change your shoes regularly. At least once every 6 months. In order not to forget the date you purchased your sneakers, write down the date.
3. Don't forget to warm up before running and don't stop doing it even when you're not planning to run. This will allow you to keep your muscles toned.
4. Drink water periodically during your workout. If you exercise without drinking fluids, you may become dehydrated.

We will be glad if our advice will help you be successful and healthy.

Standards for sprinting categories

Short distances in running are considered to be distances up to 400 meters inclusive.

Mixed relay

Table of cross-country ranks

Cross-country in Russia is a type of running that many members of the running community know as “trail running” (or simply “trail”). That is, it is long-distance running over natural rough terrain.

Cross-country requires higher training and endurance from the runner, and also teaches you to adapt to constantly changing conditions of the distance.

Race tactics

Athletes start from a general start, so after the starting shot it is important to take a comfortable position. For some it is more convenient to lead the race, for others it is easier to control the race from the middle of the group.

marathon and half marathon training plans and start training today!

After the starting acceleration, the athletes pick up the speed at which they will run the entire race, with the exception of the finishing acceleration. This speed is developed during tempo training.

For convenience, the distance can be divided by kilometer. The forces need to be calculated in such a way that the last kilometer is faster than the rest. After the second kilometer, the speed increases slightly, and 400 meters before the finish, acceleration begins, which can be excellently worked on in interval training.

How to learn to run fast: 7 tips for beginners

Relay standards

All-around