Sprint running: features of the exercise

What is sprinting

Sprinting is running or racing over short distances at top speeds. This kind of running is called sprinting, and long-distance running is called stayer or marathon running.

Sprint running has a pronounced strength orientation both in terms of body work and in terms of the biochemical and physiological processes that occur in the runner’s body: during sprinting, the muscles of the athlete’s entire body are mobilized, the work of ligaments, cardiac and respiratory systems is activated.

Sprint distances range from 30 to 400 m. Olympic distances are 100, 200 and 400 meters and relay races 4x100 meters and 4x400 meters. The 60-meter race is included in the programs of the World and European Championships. At other competitions there are non-standard distances - 30, 50, 150, 300, 500 meters and a 4x200 meter relay.

100 meter run: history, technique, standards, records

Features and differences of sprint running

Sprinting has the highest intensity compared to other types. A runner in a sprint race must give his all in seconds, reach maximum speed in a minimum time and maintain it until the finish line. Therefore, phases of this type have differences and specific rules in comparison with other disciplines. The phases that make up a sprint are:

• start;
• starting acceleration;
• covering the distance;
• finish.

Distinctive features are as follows:

• only a low start is used, using special blocks that are installed directly in front of the starting line;
• the short-distance running technique also has its own characteristics;
• the starting acceleration must be completed within the first 20 meters of movement;
• hand movements help maintain balance, accelerate and maintain tempo;
• ten meters before the finish, the athlete must make a finishing effort, and in front of the tape - a finishing throw.

For comparison: the running speed of a person without special physical training is 15-16 km/h, and athletes show the following results:

• Sprinters run at speeds between 30 and 36 km/h. The absolute recorded record is 44 km/h, which was shown by Usain Bolt at a distance of 100 m, who ran them in 9.58 seconds, showing a speed of 43.9 km/h at the finish line. Video recording of the competition helped set this sprint record.
• The average running speed for medium distances is 24-28 km/h.
• Long-distance stayers average 18-21 km/h, and marathon runners average 15-18 km/h.
• When runners train, their average running speed is 3-5 km/h lower.

Features of sprint running

Sprint running requires ideal preparation in everything - technique, strength, endurance - strict coordination of movement, masterful control of your body and quick orientation in space. Therefore, sprint running is a versatile and long preparation for the sake of a few moments in the race.

Sprint running during competitions, unlike stayer running, begins from a low start. This is a special technical subtlety that is practiced separately during training.

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The same with the finish line - that same “throw” with the chest or shoulder towards the finish line, which helps to win a split second, is also trained separately. In general, sprint running differs quite significantly technically from stayer running - the intensity of arm work is different, the step width and leg amplitude on the “running wheel” are different.

Sprint running, unlike stayer running, activates anaerobic processes in the body. This requires a heavy emphasis on strength work during training and a large proportion of specific and simulation training. Sprinters also do regular running at a steady pace, but their volumes are lower compared to marathon runners.

Interestingly, sprint training requires less time than stayer training. Of course, in both cases, the path to the elite and high results will take years. And at the same time, a person who has the qualities of a sprinter is more likely, with targeted training, to develop the qualities of a stayer, while a stayer “by nature” is unlikely to reach sprinting heights.

Sprinters differ from stayers in their physique. They are always strong, with more pronounced muscles in both their legs and upper body, which are part of the speed machine that allows them to win short races.

History and features: teaching sprinting techniques

Athletes who know first-hand what kind of sport this is can confirm that the main thing is to overcome the distance at the highest possible speed.

The physical and psycho-emotional qualities of an athlete who is going to cover a short distance must be fully concentrated on a rapid start, gaining speed as quickly as possible, and maintaining it until the finish. And in short, short-distance running technique plays a dominant role here.

How did sprinting come about?

This type of running spirit is also called sprinting. It was known back in Ancient Greece, where athletes were considered respected and authoritative people. Most often in their technique they used a high start, but sometimes they also used a low one. Then granite or marble stands were used to properly support the feet. This sports equipment has survived to this day.

For the first time, a running coach from the United States named Murphy proposed to officially register the technique of such a start back at the end of the nineteenth century. At first, depressions were simply made in the river, where the athlete could comfortably place his feet, and over time, by the thirties of the twentieth century, wooden stands and blocks began to be used with might and main.

For the first time, official competitions in running 300 feet, which is equal to approximately ninety meters with a “tail,” took place since the Russian Empire in 97 of the century before last. It was a real event that attracted everyone to this sport. After all, before that it was not considered a part of athletics at all. By 1928, it was decided to include short-distance running in the program of the Olympic Games.

For what distances is sprint running technique needed?

As is clear from the name of the discipline, short distances are assumed, during which the athlete needs to develop the maximum possible speed. Usually it consists of races over distances that do not exceed four hundred meters. This also includes different types of relay running.

• 100 meters.
• 200 meters.
• 400 meters.
• Relay: 4x100 and 4x400 meters.

Competitions in youth, as well as those held in indoor stadiums, are also characterized by even smaller distances of 50, 60, and 300 meters. As already mentioned, all types of short-distance running are considered athletics, as well as all-around or jumping.

Sprint distances

Let's look at the standard sprint distances that are recognized by the International Association of Athletics Federations (IAAF).

60 meters

Official races take place in indoor stadiums on a straight section of tracks and are not included in the program of the Olympic Games. For this distance, the most important thing is the starting acceleration in the first seconds.

100 meters

It is held in summer open stadiums on a straight section of the track. The oldest track and field short race distance and, perhaps, the most prestigious. Included in the Olympic program.

200 meters

It is held in both types of stadiums. This distance cannot be covered by a straight section of track, so athletes always turn around. This requires more effort and more coordination. It is interesting that athletes often do “doubles” - that is, they set records in the 200-meter race, and at the same time in the 100-meter race.

400 meters

It is held in both types of stadiums. The so-called long sprint. A very difficult distance and a rather narrow specialization, because it requires incredible endurance with extreme work power. The athlete is faced with the task of competently distributing his strength over the entire distance.

What short distances are there?

60 m

The 60m distance is not Olympic. Competitions at this distance are held at world and European championships, national and commercial competitions in winter, indoors.

The race is held either at the finish line of a 200-meter track and field arena, or from the center of the arena with additional markings for a distance of 60 m.

Since the 60m race is fast paced, a good starting reaction is an important factor at this distance.

100 m

The most prestigious sprint distance. It is held on a straight section of the stadium running tracks. This distance has been included in the program since the first Olympics.

200 m

One of the most prestigious distances. Included in the Olympic program since the second Olympics. The first world championships in the 200 m race were held in 1983.

Due to the fact that the start is on a bend, the length of the tracks is different, the sprinters are placed in such a way that each participant in the race runs exactly 200 m.

Overcoming this distance requires sprinters to have high cornering technique and speed endurance.

200 m competitions are held in stadiums and indoor arenas.

400 m

The most difficult athletics discipline. Requires high-speed endurance and optimal distribution of forces from sprinters. Olympic discipline. Competitions take place at the stadium and indoors.

Relay races

Relay running is the only team competition in athletics that takes place at the Olympic Games, European and World Championships.

World records, in addition to Olympic distances, are also recorded in the following relay races:

• 4x200 m;
• 4x800 m;
• 4x1500 m.

Relay races are held in open stadiums and arenas. Competitions are also held in the following relay distances:

• 4x110 m with barriers;
• Swedish relay;
• relay race through the city streets;
• cross-country relay on the road;
• cross-country relay races;
• Ekiden (marathon relay race).

Sprinting technique

Good sprinting technique is a real art and the key to victory. During the few seconds (or tens of seconds) that the race lasts, the mechanics of movements change several times. The running technique during the sprint segment is divided into four phases:

• start
• starting acceleration
• distance running
• finishing.

Each of these elements is worked out separately and thoroughly during training and takes almost more time than running training.

The most common option for starting a sprint is a low start. The runner stands on his hands, legs behind him, one leg is straight, the second is bent at the knee and brought forward - this is the pushing, stronger leg. At the command “Attention!” the weight is transferred to the arms, the pelvis rises up. From this position, on the command “March!” The runner pushes off the ground with all his might.

Having grouped at the start, the easiest way is to enter the starting acceleration, where you already need to develop maximum speed due to the maximum frequency and stride length. The speed develops in the first 25-30 meters - and the sprinter must maintain it until the finish.

Distance running is always done only on the toes - this is a significant difference between the sprinting technique and other types. At the same time, intense hand movement is maintained.

The finish line is also a special stage in sprint running. The most effective finishing method for a sprinter who needs to continue to fight for every second is to “throw” into the finish line with the chest or shoulder that was ahead in that very last step.

Sprinting by definition is high speed. Fast running requires long strides, high knee lifts, and intense arm movements. To take a long step with a powerful movement of the knee forward and upward, you need developed and strong hip muscles and strength in the muscles of the lower body, and strong arms are needed for a powerful push at the start and impulsive movement throughout the distance.

Middle distance running technique[edit | edit code]

Middle distance running technique
Middle distances

- 800 and 1500 m. The technique of running for middle distances differs significantly from the technique of sprinting: there are no sharp accelerations, movements become more economical in terms of energy consumption, speed endurance comes to the fore, not speed.

Start[edit | edit code]

Middle distance running begins with a high start for two teams: “To the start!” and “March!”

At the command “Start!” The runner stands at the starting line, one foot is near the line, the other is placed two feet back. The torso leans forward 45°, legs are slightly bent, arms are bent at the elbow joints.

On the command “March!” the starting acceleration begins, it lasts 17-20 m. Gradually the runner straightens his body to 5° and takes a place at the edge (the most successful in tactical terms), the running becomes uniform.

Distance running[edit | edit code]

When running, a slight (up to 5°) tilt of the body forward is maintained (Fig. 6.12, a - g), the upper part of the body - the shoulders and neck are relaxed, the shoulder blades are slightly retracted, the arms are bent at an angle of 90° at the elbow joints.

The foot is placed on the support from the toe, lowering onto the outer arch of the foot and then onto the entire foot. The leg is placed on the support gently, it is slightly bent at the knee joint. The optimal angle of repulsion from the support is 50-55°.

When passing turns (turns), the runner's torso leans to the left (towards the center of the turn), the left arm moves with less amplitude than the right, the right shoulder comes forward, the step with the left leg is shorter than the right.

This technique is used by runners at all medium distances, however, depending on the length of the distance, the ratio of frequency and length of steps and running speed change.

Finishing[edit | edit code]

The length of the finishing throw is 150-200 m (half a circle) and depends on the physiological capabilities of the athlete. The runner’s torso leans forward, the frequency of arm swings and steps increases, but just before the finish line the technique breaks down due to muscle fatigue.

The tactic for middle distance running is to maintain a constant speed throughout the race. To do this, you need to choose the most suitable running pace and stick to it. Pacemakers are often involved in competitive races - runners who set the rhythm. Their task is to lead a certain segment of the distance at a speed that suits the leading runners.

Features of training in sprint running

It is recommended to start training in track and field running with medium distances and then move on to short distances. In the preparation season, the development of general endurance is first carried out, then strength, then strength-speed, and then the lead-in period of speed work and improvement of technique begins.

• When preparing, no one jumps straight into speed work. They begin to practice jogging at an intensity of 50% of the maximum, then at 3/4 intensity. This helps control the technique.
• The sequence of teaching the sprint running technique consists of the following stages according to the main elements of the sprint race itself: running in a straight line, running around a turn, low start and starting acceleration, finishing, learning to run in general.
• The technique is taught by running at a steady pace with partial intensity; then in running with accelerations, where the speed approaches maximum; exits from the start are processed separately.

Great importance is given to special preparatory and general developmental exercises. Here is a list of them - an amateur runner may well take note of them:

• mincing run in small steps;
• running with high hip lifts and raking legs. The torso is slightly tilted forward, the feet are placed on the front part, there is active work with bent arms;
• running with shin sprains;
• jumping from foot to foot with full push-off of the feet;
• side jumps.

Simulation exercises:

• working with your hands at different frequencies - it is important here that your elbows do not spread to the sides;
• running in place with high hip raises;
• “bicycle” lying on your back.

And hurdle exercises:

• overcoming sideways;
• getting through the middle;
• walking over the barrier back and forth;
• overcoming a barrier with a running start.

The benefits of sprinting

Sprinting has a significant effect on the cardiovascular system and promotes the development of explosive strength and reaction speed. Sprinting is recommended at a young age and is strictly prohibited for older people.

Running short distances will help get your body in order. Short intense exercise accelerates the burning of carbohydrates and promotes the breakdown of fat deposits. Running 60-400 meters can burn 400-600 calories, depending on the intensity and number of repetitions.

If you do not have much experience in high-load training, then sprinting is not recommended to be included in the program. Start with medium distances and after 2-3 months of regular training, try running short distances. In sports, the main thing is a gradual increase in load!

The benefits of sprinting

Preparing for sprint races, like any type of running, strengthens the heart and lungs and develops endurance. But the most interesting metamorphoses occur inside the body.

After eight weeks of speed training, the number of enzymes that are responsible for the breakdown and resynthesis of our universal and effective source of energy – adenosine triphosphate, or ATP in sports literature – increases. During muscle work, ATP breaks down and energy is released, which our body uses. And then ATP resynthesis begins - continuous recovery.

That is, our body continuously produces a new source of energy. And when training to sprint, you can train your body so that this restoration of ATP (and, therefore, a new influx of energy) occurs faster - and this directly affects performance, the quality of work and the ability to maintain a higher physical effort.

Read on the topic: How to develop and increase endurance in running

Features of running 400 m

At this distance, running is less intense due to the greater distance. Due to the decrease in speed, the lean on turns is not as strong, and the swings of the arms and legs are smaller relative to the 100 and 200 meter segments.

After the runner reaches maximum speed at the start, a free walk is then maintained. This is done in order to maintain speed and not run out of steam ahead of time.

The winning strategy in the 400 meter race is to maintain an even acceleration throughout the sprint. At the end of such a distance, namely in the last 100 meters, the body begins to get tired, and the overall speed of movement begins to fall.

Sprint running shoes

Sprint shoes are a completely separate category of running shoes. The standard qualities of sprint shoes are as follows:

• Sprinting spikes are made to develop maximum speed in a short time. To do this, they need a stiff sole, traction and light weight.
• Since the heel does not fall to the ground at all, and the technique involves running from the toe and only from it, they have no shock absorption. These shoes always have zero drop (the difference in the height of the sole between the toe and heel).
• The sole is thin and rigid - professional sprint shoes cannot be bent.
• There are spikes in the toe part of the sole. Spikes for sprinting are different from spikes for running on a football field, in snow or mud. They are different for running 60, 100, 200 and 400 meters. As a rule, these differences are purely individual for each elite athlete - their shoes are made to order, taking into account the peculiarities of technique and physical structure, but one of the spikes is always located under the big toe.
• The front of the shoe is curved upward to maintain the correct position of the foot and the inclination of the body in relation to the ground.
• The materials and shape of the sprint shoes are aerodynamic to reduce air resistance.
• And finally, sprint shoes must fit perfectly.

Photo: Jed Jacobsohn / source: nytimes.com

The history of this athletics event

Running competitions over various distances were known in ancient times and were held in Greece at the Olympic Games, however, only high starts were practiced then. In 1887, an athletics coach named Murphy proved the effectiveness of low starts - first there were pits on a treadmill, and then, in the 30s of the 20th century, starting blocks appeared. The name “sprint” was adopted in 1890 in England, at which time a special short-distance running technique was developed.

In Russia, sprinting was first included in competitions in 1897. The distance was 300 feet (91.5 m). The 60, 100, 200 and 400 m races were included in the program of the modern Olympic Games in 1928.

Records in sprint running

The 60-meter record among men belongs to Coleman Christian (USA, 2020) - 6.34 seconds; among women, the record is held by our compatriot Irina Privalova - 6.92 seconds.

The first world record (official) in the 100-meter dash was set at the 1912 Stockholm Olympics. It was shown by the American Donald Lippincott - 100 meters in 10.6 seconds. Now the world record for 100 meters belongs to the legendary Usain Bolt (Jamaica) - 9.58 seconds. He also has an Olympic record - 9.63 seconds. These records were set in 2009 and 2012, respectively.

Among women, the world record in the 100 meters has been held since 1988 by Florence Griffith-Joyner (USA) - 10.49 seconds.

Usain Bolt also holds the world and Olympic records for 200 meters - 19.19 seconds (2009) and 19.30 seconds (2008). Among women, Florence Griffith-Joyner has also held the world and Olympic record of 21.34 seconds since 1988.

In the 400-meter race, records are counted in indoor and outdoor stadiums. The world and Olympic records in an open stadium were set by runner Wade van Niekerk from South Africa in 2020 - 43.03 seconds. The indoor world record was set by American Kerron Clement in 2005 – 44.57 seconds.

Among women, the world record in an open stadium belongs to the runner from the former GDR Marita Koch, 1985 - 47.60 seconds. The Olympic record is held by the Frenchwoman Marie-Josée Perec, 1996 - 48.25 seconds. The indoor record is held by Jarmila Kratokhvilova from the former Czechoslovakia, 1982 - 49.59 seconds.

Among the runners at this distance there is also an interesting record - paraathlete Oscar Pistorius, who has prostheses on both legs below the knees, ran 400 meters in less than 47 seconds.

Sprint running. Distances, technique, phases

It is safe to say that short or sprint distances are the most popular distances in athletics. Many people associate sprinting with Usain Bolt, who is known all over the world not only by athletics fans, and his signature distance of 100 meters. But short distances are not only 100 and 200 meters. Each sprint distance is different and has its own characteristics.

The content of the article

Why do we love sprint?

Dynamism, tension, passion, lean and muscular athletes - all this applies to sprinting. Unlike other athletics disciplines, sprint is one of the most fleeting, but at the same time dynamic. It happens that the leaders of a race can change several times in just 10 seconds, and the winner is determined not even by tenths, but by hundredths of seconds. The intensity of passions begins to rage in the stadium even before the starting shot, and the emotions that the athletes experience seconds before the start cannot be expressed in words. Willpower and motivation play one of the most important roles here.

You can continuously admire the refined movements of sprinters, watch the video>>>

https://www.youtube.com/watch?v=4bR1AOmFaPw

Usain Bolt is a legend, the most famous runner in the world, the face of sprinting, if not athletics in general. In 2002, he competed at the Junior World Championships in his homeland, where he won 1 gold and 2 silver. From that moment he began his career in big sports. So, in the period from 2003 to 2020, he was a silver medalist only once. All other medals were exclusively of the highest standard (first places).

If we talk about the popularity of athletics, then this is almost entirely the merit of Usain Bolt. He became the idol of many athletes and a symbol of Jamaica. Usain Bolt is the one who makes everyone love athletics. The whole world has heard about his brilliant victories. People who have nothing to do with sports have heard about him at least once. His snow-white and sincere smile is an asset to any major competition where Bolt wins.

The dynamism of short-distance competitions is determined by the high speeds that athletes achieve during the races. Due to this, sprint competitions are so spectacular and unpredictable. If, for example, the finishing showdowns in 3000-meter races begin 100-400 meters away, then at distances of 100 and 200 meters the winner is often determined in the last meters of the distance. The specificity of sprinting requires athletes to have truly nerves of steel. Sprint training is all about working hard on speed, strength, coordination and technique.

Sprint distances

We can say with complete confidence that the most popular distances among sprints are 100 and 200 meters. It's funny, but some people don't even know about others. Sprint distances range from 60 to 400 meters, including 4x100m and 4x400m relays. Standard distances are 60, 100, 200, 400 meters and the above relays. All of them are included in the Olympic program, with the exception of the 60-meter smooth race. Official competitions in this discipline are held only indoors.

Table No. 1. Sprint distances

*IAAF (IAAF) - International Association of Athletics Federations

Competitions at non-standard distances can be held at various regional and amateur competitions. The International Athletics Association does not take into account records and results shown in these competitions.

In most sprint distances, black athletes hold the lead. This is primarily due to their genetic characteristics. But Russian athletes also have several world records behind them. For example, Irina Privalova is the current world record holder at a distance of 60 meters, which was set in 1995.

Athletes prepare differently for almost every distance. Almost identical is the preparation for races of 60, 100, 200 meters. Usain Bolt's record-breaking 100-meter race can serve as proof. When he completed the 100-meter dash in 9.58 seconds, he also covered 60 meters in 6.31 seconds. An interesting fact is that the official world record for 60 meters is 6.39 seconds. For objective reasons, Bolt's time at 60 meters was not officially included in the record table. The world record for two hundred meters also belongs to a Jamaican legend.

Not only the methods of preparing for certain distances differ, but also the technique of sprinting. This applies to a greater extent to the 400-meter race, since running this distance should be more economical than running 60, 100, or even 200 meters. Among athletes there is also such a thing as a long sprint. This is the definition used to call a distance of 400 meters. For men, the leaders at this distance are again black athletes, but for women, world records were set by European athletes, even in the last century.

Sprinting technique

The sprint technique is very different from the technique required by athletes in other athletic disciplines. Although there are partial similarities with hurdles . The nature of the difference lies in the distance and speed that the sprinter develops. If a marathon runner needs an economical technique in which the muscles would not become sour for a long time, then during a sprint race the blood does not have time to go through even one full circulatory cycle, which means that the sprinter has no need for economy. A short-distance runner needs to realize the maximum of his strength and speed abilities.

Although a sprint race can end in less than 10 seconds, there are 4 phases of sprinting that each have their own effective running technique:

— start;

— acceleration;

- distance running;

- finish.

Each athlete must work out all phases equally. Still, each person has his own characteristics, and a certain phase of the sprint for one or another athlete may sag a little. For example, the invincible Usain Bolt, after the start and the start of acceleration, may not even be in the top three, but during the course of the race and at the finish he will win back precious fractions of a second lost in the first phases.

Phase 1: start

The start in sprinting is always low and from the blocks. This allows athletes to maximally charge their muscles and develop maximum speed at the very beginning of the distance. The exception is relay disciplines . In relay races, only the first stages start from the blocks. Those who follow receive the baton on the move, after a short acceleration.

There is a certain low start technique. First, you need to decide on your pushing leg. Most often it is identical to the working hand. For example, in right-handed people, the pushing leg is the right one. It is the pushing leg that should be placed in front. The distance between the pads is determined by the athletes themselves, depending on their anatomical features and individual preferences.

The second important point at the start is the hands. They should be placed shoulder width apart. Moreover, arms, like legs, should not protrude beyond the starting line. Hands play an important role in acceleration. After the start, due to the large amplitude of arm movement, the frequency and length of the running stride will increase, which in turn will have a positive effect on the athlete’s speed.

At the “Attention” command, the athlete needs to raise the pelvis slightly above shoulder level, charge the legs even more and move the center of gravity forward. The preliminary command “Attention” and “March” will be separated by about a couple of seconds. After the starting pistol fires, the athlete must push off strongly with both feet from the blocks and begin acceleration. This ends the first phase of sprinting.

Phase 2: acceleration

The duration of acceleration should be approximately 25-30 meters, regardless of the length of the distance. In this phase, the frequency and length of the step should be maximum. Only through this will it be possible to develop high speed. The body should be tilted forward. In this case, the legs will seem to “catch up” with the main body weight, and the speed will gradually increase. One of the best starters, Asafa Powel, is distinguished not only by the length of his stride, but also by its width in the first meters of acceleration.

After the speed is gained, the athlete straightens up. Only he does this not immediately, but gradually. It is very important to “straighten up” on time. If the athlete straightens up early, he will not have time to develop maximum speed, and if he straightens up late, he will not be able to maintain the speed in this position. After full straightening, the next phase of the sprint begins - running along the distance.

Phase 3: distance running

The main phase is distance running. There are no special secrets in this phase, and the main task is to try to maintain the speed gained during acceleration. The entire distance is covered by athletes on their toes without touching their heels. A charged foot springs better, which means your running speed will be higher. A long stride, a powerful push with the foot and extension of the hip are the keys to good sprinting technique. Maximum speed is achieved and maintained within 6-8 seconds. After the eighth second, all the criatine phosphate, the fuel in sprinting, is burned in the muscles.

Phase 4: finish

Finishing a sprint is not a matter of muscles, but of psychology. You need to finish smoothly and not try to jump. This will in no way increase the speed, but on the contrary will dampen it. The only acceptable finishing technique is body tilt. It will allow you to win back hundredths of a second at the finish line, but not everyone can effectively use this technique. If you lean too early, your speed will drop significantly. In addition, preparing to tilt can also take away precious fractions of a second. Mastery comes with experience.

Beware of injuries!

Sprinting is very dangerous. It happens that the favorites of the competition retire in the final races literally a few seconds before the long-awaited victory. Due to the high load on the legs, especially the back of the thigh, muscle strains are common. Therefore, you should pay attention to a quality warm-up before competitions or training. In just a few seconds, you can get a serious injury that will put the athlete out of action for several months or will torment the sprinter for the rest of his sports career.

Conclusion

Sprint running is a dynamic and spectacular sport that has gained many fans around the world. He glorified many athletes and made them world stars, whom almost everyone knows. But few people know that behind the great achievements in sprinting lies the titanic work of these athletes, in honing each phase of the distance. If in middle and long distance running an athlete has a chance to correct a mistake made during the distance, then in a sprint there is simply not enough time for this.

Safety precautions

You should not move on to interval or speed work without any running training.

Jack Daniels, author of the book “From 800 Meters to the Marathon,” advises including speed work in preparation for long races only when the volume of running per week regularly reaches 40-50 km. In this case, speed work should be no more than 8% of the total weekly mileage. But this is precisely interval, intense running with alternating acceleration and rest.

Speed ​​training must be preceded by a warm-up - light jogging for at least 10 minutes and joint exercises.

There are certain rules of behavior on the tracks - you cannot go onto someone else’s track during competitions. Collisions at these speeds almost always result in injury.

We have already written about shoes - they must fit perfectly to the foot. Choosing shoes for sprints is an important part of protecting yourself from injury. Sneakers must be the correct size and well laced.

Those runners who have recently suffered an injury should take special care when starting speed work. If you are not sure that everything has passed, you cannot move on to speed. Sprinting is a serious impact load, and it can negate all the progress in treatment.

Sprinting for muscle growth. Rules

Adhere to the following rules to build a correct training system:

• Start accelerating gradually . Speed ​​running is more exhausting than regular running. Start smoothly, no hour-long sprint training from the first classes. More detailed information can be obtained in the material on the principle of load progression, and the article on supercompensation;
• Avoid eating 2 hours before running . During intense work, food may come back;
• In hot weather, try to find shade, or run at a comfortable time of day . The best option is early morning or late evening;
• Choose comfortable shoes and clothes . If the equipment is uncomfortable, an increased amount of cortisol will be released during exercise. Cortisol is a stress hormone that perpetuates negative actions. At the unconscious level, the attitude “Running is stress” will appear. This is clearly not what we need;
• Strengthen sprinting for muscle growth with pleasure hormones . Refrain from listening to music for 2-3 days. For your first workout, take headphones and listen to your favorite songs. During this process, happiness hormones will be released, which will reinforce running as a pleasant and useful activity;

Sprint competition

World-class sprinting competitions are a real rite of passage.

• Running at short distances (up to 100 meters) takes place on a straight treadmill, at other distances - in a circle.
• Stadiums are always 400 meters long, with a radius of 36 meters, the number of tracks is from 6 to 10. Anything smaller is a training stadium, and there cannot be high-level world-class competitions there. All tracks are the same width - from 1.22 to 1.25 meters.
• The start and finish are marked with a white line 5 cm wide.
• The running direction is left-handed.
• At distances up to and including 400 m, each participant must run on a separate track. For comparison, at a distance of 800 meters, participants run only part of the distance along one track, and then switch to a common one.

Amateur sprint running competitions are held - they are less popular than long-distance races because they require special and very serious preparation. Those for whom running is a hobby do not participate.

There are also qualifying starts for championships or competitions to obtain ranks. You can get to them through serious training in athletics sections. And in order to get to the world championships, you need to pass the qualifying selection, showing high results in niche qualifying competitions.

Read more: How to get a rank in running

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).