Running athletics include cross-country running (cross-country running) and smooth running along the tracks in the stadium. Smooth running is divided into types depending on the duration: long and medium distances.
Stadium disciplines require from an athlete such qualities as endurance, high reaction speed and tactical thinking.
Long-distance running (3-10 km) is carried out on cross sections with natural obstacles. Such stages of the running process are conventionally distinguished: start and starting acceleration, distance running and finish. Long-distance running tactics, like technology, are rules that have not changed much over the centuries. However, each athlete may have an individual technique to help him win the competition.
The technique of the running step remains unchanged in all sections of the distance, in the process only the ratio of the length and frequency of the step, as well as its dynamic characteristics, change. Moreover, the changes are individual, depending on the physiological characteristics of each athlete.
Long-distance running in the correct execution technique depends primarily on the power of the athlete's efforts and the efficiency of movements. For this, the runner should not only have solid strength training, but also be able to economically use energy. The longer the distance, the more resilient and capable of continuous work should be an athlete.
Long distance running starts from the start. The right start determines the success of the competition. Starting position at a high start: one leg (jerked) is at the starting line, and the other (flywheel) is two feet back. The body is bent 45 degrees forward, the legs are bent at the knees. The arms are bent at the elbows and set opposite to the legs.
The athlete begins to run in an inclined position, and in the process gradually straightens. Starting acceleration lasts the first hundred meters (depending on the length of the distance). In this area, the athlete develops a maximum speed that is even higher than the finish speed.
The athlete runs most of the distance runs at a moderate speed, while his body is slightly inclined forward, his shoulders are relaxed, and his shoulder blades are slightly pushed back. The loin has a slight natural deflection, and the head holds evenly and without tension. It is very important not to strain the muscles of the head and neck while running to avoid unnecessary energy costs. Hands should not sway so that the body does not roll to the sides, which affects the speed of the athlete. The amplitude of the shoulder oscillation is determined by the height of the elbow joint.
During the finish, long-distance running changes in technique: runners make a 200-meter throw (its length depends on the athlete’s physical capabilities).
The torso tilt forward increases, hand movements become more active to give speed. Under the influence of fatigue, the running technique can be a little frustrated: coordination and speed decrease, repulsion efficiency, and support time increases.