Coaching Resource for
* It is much more important to improve balance, posture and stability of the trunk than it is to improve leg or arm strength. To generate high levels of acceleration and speed requires a trunk that can transfer the force. Almost everyone has a standing body alignment that is not ideal and also have an inadequate ability to maintain good body position ie Trunk stability.
* Distance athletes should aim to develop the ability to relax when running at race pace. The focus should be on running quietly over the ground and with minimal effort from the upper body.
* Fingers should be relaxed and elbows should be held close to the body and swing behind the plane of the body. (This may require improved shoulder flexibility in some athletes)
* The shoulder girdle should be loose and allowed to bounce not be held down in a fixed position.
* The athlete should not try to lean forward ( a very slight lean in fine.)
* Arms should be held with relaxed and the main focus of effort should be a downward & backward stroke. They should also not move very far forward from the body (as this causes athletes to overstride late in the race)
The 800m event needs special training at the 800m race speed. The ability to relax and use little energy is important at race pace.
to improve performance in the 800m are:
should also complete much of the endurance
training suggestions that follows later in this
article. They do not need to do as much steady
running as the longer distance athletes but more
of the time they spend each week should be on
sprinting and race pace practise.
It is important to have good foot function and for this reason it is useful for athletes to spend as much time as possible barefoot. Walking on sand is very good. (Running on it is not recommended). Training should be conducted in very light simple shoes. Simple lighter more flexible shoes called Racing flats from the Runners Shop are much better than joggers for training in. Some coaches worldwide have reported an increase in the frequency of injuries in athletes with ultra supportive high tech shoes this has been suggested to be because these shoes gradually allow feet to become less functional.
In Cold weather athletes must warm-up carefully and keep warm. Tights are great for training in as they maintain warmth during the frequent recoveries. Keeping warm immediately after training is one of the secrets of avoiding being sick less often in the winter months.
Training for endurance needs to consist of 3 to 10 steady runs during each main training week. These should be of similar duration and involve starting off slow and gradually running faster ( the speed depends on how you feel on the day). Start at 20min and buildup slowly as the athlete matures to 30min and then later 40min. Aim to run on all kinds of surfaces with a high percentage on trails and grass. Make sure there is some running on harder surfaces as well as this will prevent problems caused by racing on hard tracks and roads when it happens. Complete some race pace strides over 60m during or near the end of most steady runs. eg An 800m athlete could do 5 x flying start 60m runs at about 800m race pace with a comfortable recovery. The focus on these is on relaxation at race pace.
should include about 2-4 sessions that are
not steady runs. These sessions can include any
of the following:
-Aerobic Power Sessions
Form During Middle Distance Racing
to improve "ease of speed" is the missing factor
in many training programs. This e-book will help put people on the
right path toward developing the ability to finish races in the
way displayed by the likes of Haile Gebreselassie , Wilson
Kipketer,Hicham El Guerrouge and Michael Johnson.
More information is HERE
See more E-books by Oztrack at www.oztrack.com