Short distance running technique: rules, features, mistakes

Content

• 1 Sprinting 1.1 History of sprinting

Introduction

Running is one of the oldest and most proven medical treatments. In Ancient Greece, the words were carved on one of the stones: “If you want to be strong, run, if you want to be beautiful, run, if you want to be smart, run.” We also received a sentence believed to have originated with Horace: “If you don’t run when you’re healthy, you’ll run when you’re sick.” These words are imbued with faith in the healing power of running.

This essay is about sprinting. A short run is defined as a run between 30 and 400 meters.

The cycle of this exercise consists of four main stages:

1. Start (low start).
2. Start the second race.
3. running on the track.
4. completion.

Tasks:

• Learn more about the history of the sprint
• Identify the main aspects of sprinting technique
• Perform Sprint Distance Analysis

In this essay, we use the theoretical-scientific method to introduce sprint distances, analyze them, and determine further advantages or disadvantages.

Relevance of the topic: Currently, millions of people are involved in athletics. A variety of exercises and their high performance, ample opportunities for regulating physical activity, simple equipment - all this allowed athletics to become a popular sport accessible to everyone. It is no coincidence that athletics is called the “Queen of Sports”.

Sprinting[edit | edit code]

Sprinting

Sprinting

- This is a run of 60, 100, 200 and 400 meters.

History of sprinting[edit | edit code]

Main article:
History of running

Sprint running has been included in the program of every sporting competition ever held in history. At the first Olympic Games in Ancient Greece, athletes competed in running one, and later two stages. The running was carried out on separate tracks and began with a special command. Moreover, athletes who tried to leave the start prematurely were punished with canings or a fine. The Greek vases that have come down to us depict runners who are on their toes, their knees are raised quite high, and their arms are moving energetically. It is noteworthy that the style of ancient sprinters in the main body positions corresponds to the way today's athletes run.

Like many types of athletics, sprinting was revived in the 19th century. in competitions of professional runners, widely popular in England and the USA. At the first Olympic Games of our time (1896), the American runner T. Burke surprised everyone at the start of the 100 m race when, unlike his opponents who started standing, he dropped to one knee and placed his hands on the ground. Taking a low start position, unusual for that time, he thereby made the audience laugh. But what was their amazement when Thomas became the winner, first at a distance of 100 m (12.0 s), and then at 400 m (54.2 s)

.

For a long time, American athletes were the strongest in sprinting. Thus, the black runner D. Owens, who was called

"the greatest athlete of all time."
At the Games of the XI Olympiad in Berlin (1936), he won the 100 and 200 m races, won the championship in the long jump and as part of the 4x100 m relay. During his career, D. Owens set 15 world records, one of which - 100 m in 10.2 s - lasted 20 years .
At the Olympic Games in Los Angeles (1984), this “record” was repeated by another American, C. Lewis, who also won 4 gold medals. The next Olympic Games (1988, 1992 and 1996) brought him another 5 gold medals in sprinting and long jump. To date, he is the most decorated athlete in the history of athletics. He, like the middle and long distance runner P. Nurmi, is the owner of nine Olympic gold medals

.

A. Hari (Germany), D. Hines (USA), L. Evans (USA), GG Mennea (Italy), M. Green (USA), M. Johnson (USA) left a bright mark in the history of men's short-distance running ). Jamaican sprinters have dominated sprinting in recent times. At the Olympic Games in London (2012), the world record holder at these distances, W. Bolt (Jamaica), won the 100 and 200 m races. His results in the 100 m (9.63 s) and 200 m (19.32 s) are somewhat inferior to his world records at these distances - 9.58 and 19.19 s, respectively. K. James (Grenada) covered the 400 m distance the fastest - 43.94 s.

The achievements of domestic sprinters are associated with V. Borzov’s victories at the Olympic Games in Munich (1972) in the 100 (10.14 s) and 200 (20.00 s) m races, as well as winning a gold medal in the 400 m distance. Markin at the Games in Moscow (1980) -44.60 s

.

Among women, leading positions in sprinting have long been occupied by athletes from European countries. Thus, at the 1948 Olympic Games (London), F. Blankers-Kuhn, who was called the “flying Dutchwoman” in the press, won the 100, 200 m, 80 m hurdles and 4 × 100 m relay. In the history of modern track and field athletics included the names of such outstanding short-distance runners as R. Stecher, M. Gehr, M. Koch (all from the GDR), I. Shewińska-Kirschenstein (Poland), D. Griffith-Joyner (USA).

As for domestic short-distance runners, the world record holders here in different years were V. Krepkina, L. Samotesova, L. Kondratyeva. The latter won the 100 m race (11.06 s) at the Moscow Olympics. At the Olympic Games in Seoul (1988), O. Bryzgina became the champion in the 400 m race (48.65 s). In the 90s, I. Privalova became the best Russian sprint runner, who stood on the podium six times at the world championships, and in 2000 became the Olympic champion in the 400 m hurdles. Currently (with the exception of relay racing) the achievements of our runners are not so great.

The champions of the Olympic Games in London (2012) were: 100 m - Sh.-A. Fraser - 10.75 s (Jamaica); 200 m - E. Felix -21.88 s (USA); 400 m - S. Richards - 49.55 s (USA).

Rank for men and women

Special standards have been established for races at different distances. Each category corresponds to individual indicators for men and women.

Approved adult categories for women are presented in the table:

The category is assigned to athletes who have shown appropriate results in official competitions.

The current adult male standards are as follows:

The results are recorded manually or automatically. Standards met at unofficial competitions cannot serve as the basis for assigning a rank to an athlete.

Short distance running technique[edit | edit code]

Main article
: Sprinting technique

Sprinting

(sprint) is one of the most popular types of athletics.
At the largest international competitions in sprint running, a total of 10 sets of medals are played out (including relay running). High athletic results in sprinting, as well as in other types of athletics, can be achieved with the correct running technique. All the runner’s actions from start to finish are one continuous exercise, which is based on the athlete’s desire to be the first to reach the finish line in the shortest possible time.
In order to analyze running technique, it is conventionally divided into 4 parts: start, starting run-up, distance running, finishing .

Start[edit | edit code]

Short-distance running technique
Sprinting uses a low start, which allows you to start running faster and achieve maximum speed in a short period. To accelerate at the beginning of a run, starting blocks are used, providing solid support for repulsion and constant angles of inclination of the support pads. Their location is determined during the training process and depends on the individual characteristics of the athlete, his height, limb length, and level of development of speed and strength qualities.

There are several low start options. The most common is the so-called normal start.

, in which the front starting block is installed at a distance of 1-1.5 feet (35-50 cm) from the starting line, and the rear one at the same distance from the front block.
With a close start
, the rear block approaches the starting line and is placed closer to the front block (at a distance of a foot's length or less).
With an extended start,
the front block is set back from the starting line and is located at a distance of a foot length or less from the rear block. At the same time, the angle of inclination of the supporting platforms also changes: as the pads approach the starting line, it decreases, and as it moves away, it increases.

The support area of ​​the front block is usually inclined at an angle of 45-50°, the rear - 60-80°. The distance (in width) between the axes of the blocks is 18-20 cm. However, no matter what options for the location of the starting blocks the athlete uses, the arrangement should provide him with a comfortable position upon the command “Attention!” and maximum efficiency of repulsion from the pads.

Before the signal to start the run, two preliminary commands are distinguished: “To the start!” and “Attention!”

At the command “Start!” the runner crouches in front of the blocks, resting his hands on the path in front of the starting line. Then he places the leg standing behind him in the block, lowers himself to his knee, and at the same time places the other leg in the second block. Statistics show that the vast majority of outstanding athletes place their pushing leg behind them at the start. The rationality of this arrangement can be explained, firstly, by the fact that the explosive nature of the work of the rear leg is more characteristic of the pushing leg, and secondly, by the time of the first step the athlete’s body has not yet reached significant speed, and it is more advisable to carry out the greatest load with the strongest foot

.

Hands rest on the track slightly behind the starting line. The thumbs are pointed inward, towards each other, the elbows are straight, the back is slightly rounded. The weight of the body is evenly distributed between all support points.

At the command “Attention!” you need to smoothly move your torso slightly forward, while simultaneously raising your pelvis slightly above shoulder level. The feet should be pressed tightly to the pads, the knees slightly shifted, and the heels slightly turned to the sides. The athlete's attention should be focused on the first movement after the shot (for example, the movement of the back leg), since focusing only on the shot slows down the reaction.

Experienced athletes, while waiting for a shot, tense certain muscle groups and begin to press on the stops of the starting blocks. At the moment the signal is given, the muscles begin to work as if on the fly, and, thus, the time required to develop motor activity is reduced. The time from the start signal to the start of repulsion (patent period of the motor reaction) is 0.12-0.2 s, and the total start time is 0.38-0.5 s. Thus, “sprinting in place” accounts for 4-5% of the total result of the 100 m run.

Starting run[edit | edit code]

The task of the starting run is to overcome the inertia of rest as quickly as possible and create the maximum possible acceleration of the runner’s body

. Hearing the signal, the runner rushes forward, lifting his hands off the track and at the same time pushing off from the block with his back foot, which is actively moving forward. This movement is picked up by the front leg and ends with a push off from the block. After a powerful push-off, you should “run out” and not jump out of the blocks. The runner must energetically, low above the track, bring his swing leg forward during the starting acceleration. In this case, the toe of the foot must be “taken over”, which contributes to an elastic stance and taking long steps.

In the first 2-3 steps when running from a low start, the athlete’s foot is placed behind the GCMT projection. In the next 1-2 steps - to the projection of the WCMT, and then - in front of the runner’s WCMT. It is considered inappropriate to immediately look at the finish line after leaving the start. You need to raise your head gradually along with lifting your entire torso to a normal position.

A significant tilt of the torso and head during the first five steps from the start does not prevent a qualified athlete from freely and naturally increasing the length of steps and contributes to directing all efforts strictly forward.
As the speed increases, the legs are placed closer to the midline. Essentially, running from the start is running along two lines that converge into one by the 12-15th step of the distance
.

Simultaneously with the increase in speed and decrease in the magnitude of acceleration, the inclination of the body decreases, and the running technique gradually approaches the technique of distance running. At the same time, the speed in the starting run increases due to an increase in the length of the steps, a reduction in the support time, with an almost constant step time. The straightening of the torso and the transition to distance running in highly qualified athletes occurs at the 25-30th meter (13-15 running steps), when 90-95% of the maximum running speed is reached.

Interestingly, runners of any qualification and age reach 55% of their maximum speed in the first second of running, 76% in the second, 91% in the third, 95% in the fourth, and 99% in the fifth. True, children reach a speed of 6-7 m/s and manage to run 20-30 m, and the best sprinters in the world reach a speed of 10-11 m/s and run 50-60 m during this time.

Distance running[edit | edit code]

The technique of the strongest sprinters is distinguished by a smooth, outwardly imperceptible transition from the starting acceleration, where the athlete strives to maintain maximum speed as long as possible, to running along the distance.

To maintain running speed, it is necessary to maintain a ratio of stride length and frequency that is rational for a given runner due to less effort and greater freedom of movement, which distinguishes outstanding sprinters. They are characterized by a frequency of 4.5-5.5 steps per second, and the length of steps reaches 125% of the athlete’s body length.

When placing their foot on the track, qualified athletes perform a movement of the foot towards the ground (raking movement), thereby creating preliminary tension in the muscles of the foot and lower leg, preceding the depreciation phase. The foot is placed on the track on the forefoot with some emphasis on its outer arch, and the shin is almost vertical when landing.

In addition, the foot should drop closer to the athlete's CVB projection at a high speed, which is called the “landing” speed of the foot. The value of the “landing” speed of the foot is usually measured relative to the body, and ideally it should approach the horizontal speed of the athlete’s movement. This ensures the elasticity of the step and is characteristic of all the strongest sprinters, in many ways being a sign of the rationality of the running technique. At the end of the push-off, the supporting leg does not fully extend, because during a decline in the ground reaction force, you should not delay the push-off by extending the leg at the stab joint, but actively end it by quickly extending the foot. The artificial desire to fully extend the leg at the moment of completion of the push-off not only does not contribute to improving athletic performance, but can also cause injuries to the hamstrings.

After lifting off the support, in qualified sprinters the leg is strongly bent at the knee joint (the heel almost touches the buttock) and is carried forward and upward with active free movement. This movement of the leg, and then quickly lowering it, ensures optimal stride length and frequency.

During the flight phase, the runner should strive to quickly bring the hips together. Moreover, the emphasis of the swing movement is on bringing the hips together before planting the leg. A criterion for good technique here can be that the swing leg is at the same level as the supporting knee when the latter is placed on the track.

During the period of support, the runner's GCMT travels a distance of about 1 m, and the depreciation section is about 40%, and the trajectory of the GCMT itself has the form of a curve, which drops at the moment of “squatting” by 3.5-4.5 cm, after which it rises and rises in flight by 4-6 cm.

While running along a distance, the arms, bent at the elbows, quickly move forward and back outward. At the vertical moment, the arm, when moving backward, straightens at the elbow joint and, bending again, moves forward. Fingers are loose or semi-clasped. Throughout the entire distance, the runner must maintain a slight tilt of the body, keep the head straight, and look forward.

It should be emphasized that a sprinter’s running technique is disrupted if he does not relax those muscles that at any given moment are not actively involved in the work. Therefore, success in increasing a runner’s speed capabilities largely depends on his ability to run easily, freely, and without unnecessary stress.

In the 200 and 400 m races, the athlete starts on a bend. Therefore, in order to run the initial segment in a straight line, the starting blocks are installed at the outer edge of the track along the tangent to the bend. When approaching a turn, to combat centrifugal force, the sprinter smoothly increases the tilt of the body to the left. The higher the speed and the greater the curvature of the track, the greater the inclination of the body.

Correct foot placement and hand work play an important role in running around a turn. So, in this case, the feet are placed with a slight turn to the left, and when placing the left foot on the ground, the pressure on the outer part of the sole predominates, and when placing the right one, on the inner part. The arm movements are also somewhat different from the arm movements when running in a straight line: the right arm is directed more inward, and the left is somewhat outward.

Finishing[edit | edit code]

Often, the concept of “finishing” is not entirely correctly understood as solely a throw to the finish line, although the finish includes the final effort that the runner makes in the last meters of the distance to maintain the existing running speed.

To do this, he needs to maintain the length and, especially, the frequency of steps, and also focus on intense arm movements.
However, in the last 20-15 m of the distance, the speed decreases by 3-10% due to a decrease in step frequency due to an increase in flight time (increasing step length cannot compensate for the decrease in step frequency). Qualified runners throw themselves at the finish line with their chest by leaning sharply forward, and they must lean at the moment when their foot rests on the ground. Some athletes, tilting their torso forward, simultaneously turn it slightly to the right or left in order to touch the finish line with their shoulder. Such movements are made with the goal of a slight, but sometimes decisive advantage over an opponent. Exercises to help master the low start technique
Thus, the times when it was discussed whether the jump to the finish line, which some famous sprinters so impressively performed so impressively, were discussed, are beneficial or disadvantageous are long gone. It has now become undeniable that there are only three ways of finishing: the first is to throw your chest onto the ribbon, moving your arms back; the second is a shoulder jerk with a turn of the upper body and the third is running behind the ribbon without changing your running technique.

Often, beginning athletes, in a natural desire to be first, begin the final throw in 3-4 steps and run these last meters in an uncomfortable, “falling” position, which reduces the speed and sometimes leads to the runner’s fall. Therefore, sprinters who have not mastered the finishing technique are advised to run through the finish line at full speed, not paying attention to their opponents, and not thinking about throwing or jumping onto the ribbon. At the same time, you should run across the finish line as if there were still half a meter left to it.

In the subsequent steps after the finish, the runner’s body gradually leans back, the speed drops and the athlete switches from running to walking.

Definition and Brief Description

The concept of “short-distance running” unites a group of running types from the athletics program. This group includes running tracks up to 400 m long, as well as various types of relay running, including sprint stages. The program of the Olympic Games includes relay races of 100 m, 200 m and 400 m, 4 * 100 m and 4 * 400 m for men and women. Stations longer than 30, 50, 60 and 300 m are included in the competition program for indoor and junior athletics.

Sprinting is part of a number of athletics (all types of jumping, all-around and some throwing techniques), as well as in many sports. Various short-distance races are included in the regulations of the GTO complex at all levels.

Athletes of different sizes and heights are successful in sprinting, but generally they are physically healthy, strong and fast.

The short path is usually characterized by the maximum intensity of the entire path in anaerobic mode. At distances up to 200 m, runners strive to achieve maximum speed in the minimum time and maintain it until the finish line.

Exercises for independent mastery of rational technique[edit | edit code]

1. Performing a starting movement: while running, walking, from a standstill, according to an audio and visual signal. The same from a lunge position, sitting, lying and standing with your back to the direction of running.
2. Running from a low start along the marks, uphill, running under the bar, overcoming the resistance of a partner. Maintain optimal torso tilt during acceleration.
3. Mincing running with complete relaxation of the shoulders, arms and torso (the torso is slightly tilted forward). Perform the exercise with increasing frequency of movement, and at the end switch to normal running.
4. Running with a high hip lift. First performed on the spot, then with slight advancement. The thigh rises to the horizontal, and the supporting leg is fully straightened at this time.
5. Running with a sweeping movement of the lower leg with the lowered hip in place and moving forward. Make sure that the pelvis leans forward sufficiently and that the lower leg is relaxed.
6. Running with jumping steps (for each step, after one or two steps). When pushing off, the pushing leg is completely straightened in all joints, and the knee leg, bent at the knee joint, is sent forward and slightly upward. The torso is tilted forward, the arms, bent at the elbow joints, move vigorously back and forth.
7. Running with a high hip lift and subsequent “raking” placing of the foot on the track close to the center of gravity.
8. Running through objects (balls, gymnastic benches, etc.). By changing the distance between objects and their height, you can change the length and frequency of steps, and therefore the running speed.
9. Running with acceleration around a turn; along circles with different radii. Practicing the element of entering a turn and exiting a turn. Pay attention to the inclination of the torso, the work of the hands and the placement of the feet.
10. Coasting running: having gained maximum speed, “switch off” and run, applying a minimum of effort until you come to a complete stop. The exercise serves as a kind of criterion for assessing running technique. Athletes with good technique run 40-50 m after “turning off” the effort.
11. Running a segment of 50-60 m with a run and throw at the finish line. Various options are used: chest, turning the right and left shoulders.

Errors in execution technique

Errors at the start

1. Placing the starting blocks too far from the starting line will prevent you from being able to push forward like a spring.
2. When the command “attention” is given, raise the pelvis too high and practically fall off the blocks.
3. Place your back foot too far from your front foot and, at the “start” command, do not push off from the blocks, but simply get out of them.
4. When taking your first running step, move upward, not forward.

Errors during the starting acceleration and distance running

1. When running out from the start, take very small and weak steps.
2. To become too enslaved, to create excessive tension and stiffness in movements.
3. Do not straighten your knee completely during the push-off phase, run on bent legs.
4. Lower your feet when running.
5. Do not raise your knees completely and lift your hip up.
6. Breathe only through your nose.

Mistakes at the finish line

1. It's too early to start leaning forward.
2. Do not run past the finish line, but stop almost in front of it or just behind it.
3. When finishing, do not increase the frequency of steps, but, on the contrary, stretch it out.
4. Take the last step-jump to the finish line.

Photo: altinify.com

Read also[edit | edit code]

• Middle and long distance running
• Relay race
• Running with obstacles
• Jumping in athletics
• Throwing in athletics
• All-around athletics
• Classification and general characteristics of athletics exercises
• Running technique in athletics
• Athletics exercises
• Running technique
• Relay running technique
• Running technique in athletics
• Sprinting technique
• Medium and long distance running technique
• Rules for running competitions
• Athletics at school
• Sprint training
• Sprint running
• Stayer's running

What to wear for short distance running

You may have noticed that at competitions athletes run not in ordinary sneakers, but in special running shoes - spikes. They are very precise slippers with a hard plastic surface on the forefoot into which spikes are inserted.

Unlike soccer cleats, where the cleats are plastic and thick, athletic cleats are thin, sharp, and made of metal. This is a removable element that must be replaced if it becomes dull. Spikes are needed to prevent the foot from slipping when placing on the track, and, accordingly, the results shown in them were much faster than in ordinary sneakers.

Don't rush to buy spikes if you decide to start sprinting. Sprint spikes have no heel and no cushioning. Therefore, before switching to such shoes, strengthen your muscles and ligaments.

Read more: 20 fastest sprinters

What is not recommended to do while running?

While running, it is not recommended to diligently straighten your hands and clench them into fists. In addition, the speed of overcoming a section is also affected by stooping or raised shoulders.

You should run so that the movements of your arms and legs are connected and work in the same dynamics. If you stray from a certain pace, the speed will drop significantly, or even lead to injury.

While running, it is strictly not recommended to strain all the muscles of the body, this will lead to rapid fatigue. The main rule of any professional track and field athlete is the tension of those parts of the body that are involved in work at that particular moment.

You need to learn to run easily and freely; stiffness and tension lead to slowdown.