foot position in long-distance running

Positive effects of running:

Long distance running technique

Long-distance running is a discipline characterized by distances of over 3,000 meters. If the distance is longer than 10 km, it will be run on the road. The Olympic Games have the 5,000 and 10,000 meter disciplines, which are held in a stadium. The non-classic races range from 15 to 30 kilometers.

Despite their length, the long distances are not considered a marathon. It is worth remembering that 21,097 and 42,195 kilometers are considered marathons and these runs take place exclusively on highways.

Long distance running technique

Long-distance running (endurance athletes) requires a high level of general endurance development and good running technique. Mastering the elements of technique allows you to perform consistently with less energy, essential for long runs.

The most important elements of rowing technique are the start and run-up, the cross-country run and the finish. The focus is on the last two elements.

begin The start is from a high position. All participating athletes run in one race. Two commands 'start' and 'march' are given; there is no 'attention' signal. Therefore, at the first command, the athlete should take a comfortable position near the starting line and begin the starting acceleration after the shot.

The initial acceleration lasts 60-80 meters and takes on a higher speed than in the further course of the run. Athletes should try to get a good position in the chasing group to gain an advantage, or alternatively place themselves in the second chasing group.

The long distance running is characterized by a consistent pace throughout the race. As a rule, the runners let each other take the lead to rest. It is rare that the runner who took the lead from the start finishes first.

The stride length of an increase run depends on the anthropometric characteristics of the athlete and usually varies between 120 and 160 cm. There is a regularity that a longer distance results in shorter steps. In this case, more attention is paid to the cadence, which increases with the athlete's performance level.

The moment the foot touches the surface should last at least longer. The weight of the body should not press on the swing leg as this makes the push off more difficult.

What is long distance running?

Long-distance running is a cross-country race that is longer than 3,000 meters. It is an ideal sport to keep the body in shape. It helps you lose weight, strengthens the body and helps relieve depression.

Running is accessible to everyone - you don't have to spend money on a gym or buy expensive equipment. At the same time, it is a natural movement that you learn at a young age. For example, in order to be able to swim or skate, you must first learn to swim, and only then can you start running long distances.

It's unlikely that you won't be able to run, which means the only limitation for a future runner is your health. If you don't have any problems or complaints, you can buy running shoes and find a park near you. Don't forget to read the rest of the article, there's a lot to read here!

Your long-distance running technique and tactics need to be refined - otherwise you probably won't enjoy the exercise. This means that the new habit won't stick in your schedule for long. And do you want to know how to learn to run long distances quickly, how to use your energy correctly and minimize the risk of injuries and sprains? We'll tell you right now.

Phases of running

Let's start by listing the standard phases into which long-distance running is divided. We call them standard phases because they occur in almost all athletics disciplines:

Entry and exit from each phase must be carefully crafted.

• This discipline uses a high start, where the athlete's main goal is to deliver a powerful push.
• This is followed by an acceleration phase that is 60-100 m long. In this phase, the athlete moves at top speed to gain an advantage. However, on the rest of the route the leaders continue to fade away in an attempt to recover. Therefore, it is more correct to say that the starting acceleration is necessary in order not to fall too far behind other runners.
• During the main run, the athlete saves energy, which he then uses to sprint to the finish.

If you are wondering how many meters a long-distance run covers, you should know that the minimum distance is 5 km (sometimes a distance of 3 km is also included in this category, but it is still correct to consider it the upper limit of medium-distance running ). Then follow 10 km (an Olympic discipline), 15 km, 20 km, 25 km etc. up to the marathon.

As you can see, the main running phase takes up most of the entire route and it is precisely this phase that requires large reserves of endurance. The athlete must be able to maintain a constant pace and rhythmic stride frequency.

• The finish is the stage that decides the winner. It begins 400 m from the finish and requires the athlete to mobilize all his strength. A strong acceleration follows, and in the last 50 meters the athlete reaches his maximum.

Execution technique

The technique and tactics of middle-distance running are based on the sequential execution of 4 phases: start, acceleration, run and finish. The athletes learn how to enter each phase competently and combine them successfully. It's about distributing the energy correctly and maintaining top speed. Let's look at the individual phases of middle distance running one by one.

begin

• Start with a high start. Starting position – the front foot is in front of the runner, the back foot is behind the swing foot, the distance between the feet is 20-35 cm. The legs are half bent at the knees, the weight is shifted forward, the head is lowered, the eyes look downwards. The arms are bent at the elbows, relaxed, the hands clenched into weak fists;
• In accordance with the rules of middle distance running, there is no command 'attention', but immediately follows 'start' and then 'march'. As soon as the latter is heard, the runner makes a strong leap forward.

acceleration

• Acceleration should occur in the first seconds of the run. Later, the speed is slightly reduced to use the energy efficiently;
• The initial pace is always faster than the distance pace because it is psychologically important for the athlete to progress at the beginning of the run;
• Near 70-100 meters, the desired maximum speed should be gradually reached, at which the athlete will successfully complete the route and without losing position;

Run

• The stride should be approximately 2 m long, with the athlete taking 3-5 steps per second;
• The upper body is slightly bent forward, literally 5°.
• The arms are bent at the elbows and move in unison with the legs, the intensity of their movements greatly affecting the speed of the movement. The more actively the athlete uses his upper limbs, the faster he covers the distance;
• The upper body is maximally relaxed.

Common mistakes in technology

It is impossible to improve middle-distance running technique without analyzing common mistakes.

1. When starting, the supporting leg should not be too close to the zero line. The arms should not be held above the starting line. The legs should not go into a half squat - only a slight bend in the knees is correct;
2. When accelerating, the knees should not be bent too much and the foot in the air should always remain parallel to the ground (do not bend);
3. When running, keep your chin pressed to your chest, do not look to the side and keep your eyes on the treadmill;
4. Don't throw your arms up; At the finish line, especially when running on your chest, they should be pulled back slightly.
5. When running the middle distance, pay attention to the position of your feet - the toes point slightly inward.

The mental factor

Your mental state during a run is a very important factor. One of the main characteristics of long-distance running is that it takes a long time and you need to be focused and motivated at all times.

Studies have shown that elite runners constantly focus on things like technique, pace and how they feel during training. Many amateurs, on the other hand, have completely foreign thoughts while running: work, family problems, etc. This can significantly affect the effectiveness of a workout. To stay focused while running, consider the following tips:

• Run with experienced and stronger runners;
• If you're running a familiar route, set a time limit (e.g. a terrain feature or landform) to mark it; this will help you concentrate better.

Posture when running

Head position is very important when running. The most common mistake beginners make is to tilt their head forward, and the more you tilt it forward, the heavier it feels. Tilting your head forward puts a lot of strain on the shoulder and neck muscles, which can lead to nervous system disorders. The nerves branching off from the head lead to various organs, and when they become pinched, headaches, breathing problems, vision problems, and even restricted mobility can occur.

1. The view is directed forward and the head can be tilted 20-30 degrees, which improves orientation and enables the detection of unevenness.
2. It is not advisable to look around and look back while running,
3. Tilting your head back is not allowed.

Danger!!! Experienced runners gradually develop peripheral vision, allowing them to see what's happening at their side without turning their heads.

The shoulders should be straight. The more you round them, the more pressure you put on the thoracic spine. This causes the nerves leading to the heart and lungs to become tense.

Swinging your upper body from side to side is considered a mistake. Such movements can lead to loss of balance and wasted energy.

When someone just starts running, it is likely that their hips and lower back will become stiff.

Footwork and foot position

The running speed determines the knee lift - the higher the speed, the higher the knee lift. Speed is also influenced by stride length.

Correct foot position is also important. Depending on the runner, there are 3 options:

1. Heel strike – the most popular method used by distance runners and recreational runners. Once the heel hits the ground, tension must be maintained to avoid chafing and injury to the foot.
2. Toe-to-toe – used for medium and sprint distances when maximum speed is important. This type of running requires well-trained leg muscles.
3. Running on the outside of the foot - when done correctly, it reduces the force of impact when the foot hits the surface, but it is too early for beginner runners to learn this technique.

Do not lower your knees hard and forcefully by 'slamming' your foot into the ground. This can lead to knee injuries, even in super-cushioning running shoes. In addition, the knees should not be fully extended, but rather slightly bent to allow for cushioning.

The movement of the legs when running is difficult to describe, the easiest way is to describe it as circular. When the shinbone is pushed off the surface, it makes an upward movement and flexes the knee joint. The energy is then transferred to the hip, which is brought forward. The movement then takes place in the opposite direction. It is important to understand that when running, the leg does not function like a cast flywheel, but rather like a joint unit. The foot should be on a support below the center of gravity, not in front of it.

For beginners, it's worth learning the right running technique right from the start; This not only saves energy and reduces the risk of injury, but also makes the exercise more enjoyable. Good running technique isn't just about arm, torso and leg movements; you should also learn to breathe and control your heart rate.

The most important technical elements in long-distance running

Long runs are only successful if the correct running technique is used. In this case, athletics sets strict rules for running. Every runner should know that the load on the legs and body must be even. Above all, a training plan must be drawn up and strictly adhered to. Long-distance running technique includes correct footwork, arm movements and breathing control.

Footwork technique

The most important element of long-distance running technique is the correct work of the lower limbs. The feet must be placed on the floor in a specific order. First the outside of the forefoot touches the ground, then the foot rolls over the ground.

In contrast to jogging, in long-distance athletics the foot must not be placed on the heel, as this prevents sufficiently strong contact with the ground. With correct foot position, the braking effect of the forward thrust is minimized so that momentum is maintained.

When pushing off the ground, the pushing leg should be fully extended. At the same time, the thigh of the shuffling leg should move forward quickly to maximize the subsequent push-off, with the angle of the thigh should be approximately 50 degrees. While pushing off and raising and lowering your legs, keep your head straight and keep your eyes in front of you without lowering them to the floor.

Hand movement technique

Good footwork is only possible if the runner uses his arms powerfully. Long-distance running requires a high hand position. The arms should be bent at a lower angle than in other types of running.

The importance of good preparation for long-distance running

To achieve records in this discipline of track and field, you need a solid training history. Long-distance training helps you develop good running technique, speed, endurance and stamina.

Long-distance training is ineffective if it does not include specific strength exercises to develop all muscle groups involved in running. Tactical training is also of great importance, that is, the ability to accurately distribute forces over the entire distance, as well as the timely start of the target sprint. These elements can make the difference between a winner and a runner.

Improving long-distance running technique

1. Regular training sessions. The ideal number of training sessions is 3-4 per week.
2. Keep a record of your running results. It's worth systematically recording your results to track your progress.
3. Interval training. For example, alternate jogging and sprinting.
4. Long runs. Run continuously for an hour 1-2 times a month.
5. Use fitness equipment to train your muscles and improve your endurance. An exercise bike is ideal for this purpose.
6. Accelerated running. During each run, accelerate in the last 200-300 meters before the finish.

DANGER!!! While running, don't forget to monitor your fitness. You should get checked at a health center once a year and learn to monitor yourself.

Long distance running techniques

In general, long-distance running is divided into three areas: leg position, body position and arm movement. For each part there is a technique that every runner should master.

To make running more efficient, the foot must be placed in the correct position. The foot must land gently, first with the front part and then gradually with the rest of the foot. This way you maintain your pace and speed and can run a longer distance.

In this way, your legs are optimally stressed without overloading them and your muscles are trained. Your pushing leg should be straight and your head should be looking straight ahead, not at your legs.

posture

To avoid spinal curvature and other injuries, you need to know how your upper body should be positioned correctly:

1. Tilt your upper body slightly, about five degrees;
2. Bring the shoulder blades together;
3. Relax the shoulder girdle;
4. Bend your lumbar spine slightly;
5. Keep your head in an upright position;

If these five principles of body alignment are followed, running will be effective and injury-free.

Movement of the shoulders

To be even more effective, you should actively use your shoulders. This helps with correct positioning of the torso and landing of the feet. Bend your arm at the elbow at a slight angle. As the arm moves backwards, the elbow should also point back and out.

As you move your arm forward, it should point inward and move toward the center of your torso. Correct arm movement helps increase cadence, helping the athlete move faster. This arm movement is called high arm work. It is also used by many professional athletes.

Correct breathing

The breathing technique used in long-distance running is different from other types of running. For example, when running short distances, breathing does not need to be monitored at all. When running long distances, however, you have to pay attention to your breathing. If you don't breathe properly, you'll run out of oxygen while running, which will negatively affect your heart.

Breathing technique for long-distance running

The inhalation should be shorter than the exhalation. Ideally it is two steps and an inhalation, four steps and a full exhalation;

• If possible, you should breathe through your nose, especially if you exercise in the winter. This way you protect your lungs from dirty, cold air and you don't have to take sick leave after training. If you have problems with your nose, e.g. B. Constipation or a deviated nasal septum, you should at least breathe in through your nose and out through your mouth;
• You should breathe with your chest full. When you breathe in, your diaphragm should be tense. The stomach should bulge forward and, in contrast, recede backwards when you exhale. If you do this correctly, you will avoid the tingling sensation in the side that many new exercisers experience.
• When running, you should not exceed your natural breathing rhythm. It is inherent in nature and it is foolish to fight against it. You should not run faster than your breathing allows. Over time, as your lungs become accustomed to running, your body will allow you to run faster;
• You should not talk while running as this disrupts your breathing rhythm.
• Running should take place away from air pollution and dust. However, running indoors is not the best solution. It is best to run outdoors, for example in a forest, but if that is not possible, a park is also suitable;
• To avoid shortness of breath, do not run on a full stomach. Ideally, you should go running 2 hours after eating. Then all the substances are digested and you don't feel hungry;
• Do not wear clothing that hinders proper breathing. It's best to wear something loose, e.g. B. a T-shirt and shorts. In winter, you should wear an insulated tracksuit that does not restrict movement;
• If you have difficulty breathing through your nose, you can use your mouth for a while; if that doesn't help, you should take it slower;

Techniques of the stayers: the most important elements

It is not recommended for beginners to immediately run a marathon every day. It is best to start with small stretches of 10-15 minutes per day and gradually increase the distance. The feeling of euphoria can override common sense in the first few days, but the strong strain on the muscles and cardiovascular system, if we are not used to it, can have a negative impact on our well-being and our health in general.

The correct running technique for the stayer consists of the following points:

In addition, attention should be paid to correct posture. When standing, a special foot position is adopted - the front part of the ankle is placed first and gradually rolls over the entire surface, with the body weight being evenly distributed. The knees are slightly bent. Unlike sprinting, it is better to keep your body in an upright position. This helps conserve energy over longer distances and maintain momentum for longer.

The head should be kept straight, the eyes pointing straight ahead. The arms should be slightly bent at the elbows to increase speed.
It is also important to remember that the longer the stride, the greater the running effort. Therefore, when running long distances, you need to control the amplitude to achieve the intended mileage.

The correct way to run – foot and hand placement

In order to run efficiently and effectively, the foot must be on the forefoot. This can only be achieved through regular training, as this technique is quite unusual for humans. However, this posture can be traumatic due to the fragility of this body part. Therefore, train carefully and without abrupt movements.

The energy from pushing off the ground is distributed throughout the calf, allowing you to move faster. After touching the ground, body weight should be gradually transferred to the entire foot. The foot is then stretched inwards and the body weight is shifted to the outside of the foot. Raise your feet high enough so that they don't drag on the floor. Feet should be in a straight line to avoid sideways swaying. The thigh should not be raised too high as this uses too much energy. On the other hand, it is better to fully extend the knee when pushing off.

Proper preparation – how to run properly as a beginner

It is important to prepare for this type of endurance training: choose the right equipment and stretch well.

This is especially true for running in winter. Inappropriate clothing restricts movement, prevents you from running efficiently and causes a greenhouse effect that negatively affects your performance. You can choose a good tracksuit for winter sports on the Stayer online shop website. The company offers high-quality products at affordable prices.

In order to stretch well while running and not get injured, you need to warm up all your muscles.

A proper warm-up is very important when training because it prepares the body for the effort and minimizes the risk of injury. It is best to start your exercises from top to bottom, first doing the neck complex and then stretching the shoulders, arms, hands, torso, knees and feet. The movements can be as simple as bending over, hip rotation, squats, lunges, waving your arms and legs. General physical activity warms up all muscle groups.

The right way to start your morning jog

The longer your run, the more time you should spend warming up. On average it should be 10-15 minutes. Make sure your breathing and heart rate have returned to normal by the end of the warm-up program. If you want to run immediately after waking up, the warm-up should be more thorough, since your body is not yet fully awake - all processes are starting, the joints that fell asleep are warming up and need to become mobile again. After warming up, you can also do a test run where you start at a slow pace and gradually increase it.

Cardio training is much more effective in the morning than in the afternoon. This is because your stomach hasn't started digesting food yet and your body isn't tired at the end of the day.

The safest workout for a beginner

Beginners have many questions about running: morning or evening, on an empty stomach or after a snack, how many times a day and per week? The truth is that each position is very individual, but the general safety recommendations are the same:

• Start and end jogging with a walk.
• Choose comfortable shoes and clothing, paying attention to the weather.
• Pay attention to your posture: do not lean your body back too far or make any abrupt movements.
• Keep your feet firmly on the floor. Don't land on your toes or heels.
• Breathe evenly and deeply.

Don't overdo it or your first workout could turn into a lengthy recovery.

Differences between workouts for men and women

There are no differences between training sessions for men and women. Everyone chooses their own training program, intensity and duration, depending on their own fitness and health.

The only difference is the equipment. For women, special attention should be paid to choosing a special sports bra. In addition, after giving birth, girls may need a special spinal corset to reduce the load on the vertebrae and discs when running.

• muscle work while running.
• Sneakers with hyperpronation.
• positioning of the feet.
• dorsiflexion.
• Lower leg injuries in runners.
• Why do your calves hurt when you run?.
• Acute pain in the calf muscle when running.
• How do you know which leg is pushing?.