Main Rules of Long-Distance Running: Useful Information on This Kind of Sport

Long-distance running is a generic term for many athletic running disciplines. Among others, they include the distances of 3,000, 5,000, and 10,000 meters. With this, the distances of 5,000 and 10,000 meters are considered classic for the Olympic Games. In addition, there can also be races for more than 10,000 meters. They usually take place outside stadiums. According to the International Association of Athletics Federations (IAAF), the main governing body in the world of athletics, these races are highway running. Distances of these races are counted in kilometers, rather than in meters.

General Rules

Runners may not cross the limits of their run tracks; either, they may not create any hindrances for the other athletes. Long-distance races take place in different conditions in different world counties. That is why all the rules are of a generic character. Thus, a running distance must be clearly limited. In addition, participants may not accept the aid of any kind during running; it refers also to refreshing drinks.

These competitions usually begin after all the track-and-field events are finished. That is why it is a common thing when long-distance races take place in winter months.

Sights and Equipment

As has been stated, long-distance running events can take place at stadiums, by highways, and across the country.

Particular attention should be paid to athletes’ footwear. The best variant is to have special running shoes that are also known as spikes. Their main advantage is better pushing characteristics. Besides, they are light, easily folded, and equipped with 4 or 6 steel pins. In accordance with the official requirements, these pins should be no more than 25 mm long, and their diameter should be 4 mm. The athletes must follow all the requirements concerning pins length regulations, especially if a competition takes place on an artificial surface.

Technique

All long-distance races begin with standing starts. Among other explanations, this technique is chosen because it is easier for the athletes to follow. To explain, athletes take their positions close to the starting line after the command “On your mark!” They should bend their knees and incline their bodies a bit.

Following the command “Get set”, the athletes should incline their bodies so that the whole body weight should be on the front leg. It is also necessary to bend arms. Then, it is the command “Go” or a shot that marks the beginning of a competition.

The main requirement applied to long-distance running is that it should be energy saving. Thus, it is this principle that makes athletes choose these or those movements. In general, however, there are no great differences between running techniques when it comes to long-distance and short-distance running.

The most visible differences, however, refer mainly to athletes’ body position. Long-distance runners take their bodies more vertically, which contributes to increased legs mobility. In addition, it is not necessary to raise shins very high; arms work is not so essential as it is for short-distance running. As the athletes are overcoming the distance, they start making wider steps.

Besides, special requirements are applied to a way how athletes place their soles on the ground. The main rule is that the heel should almost perpendicularly under the knee at the moment when it is going to touch the ground. In addition, this phenomenon is also influenced by an actual distance. In the beginning, athletes tend to touch the ground firstly with the lateral column of the sole front part. With the following passing meters, athletes tend to place their soles flatter. In addition, it is not reasonable to perform rocks-up from heels to toes.

Tactics

Every singular athlete chooses particular tactics depending on his/her abilities and those of his/her opponents. When it comes to long-distance running, tactics can often be of the main importance. Regardless of a running distance, a runner should occupy an inner track and it is not reasonable to try to outrace opponents in curves (it does not refer to the final stages of a race). Finally, it is also necessary to keep an eye on a leader and not to look backward.

To conclude, rational tactics can be represented by an almost equal distribution of powers throughout the whole distance. That is why long-distance runners usually have preliminary designed plans, according to which they perform.

History

Historical development of long-distance running is closely connected with the history of the humankind. Ancient hunters had to hit a running animal with their juveniles; it means they were forced to participate in multi-kilometer races. The ancient Olympic Games witnessed 200-meter races. In a while, however, the program was extended, and 4,600-meter competitions took place.

Origins of modern long-distance running events date back to England of the 18th century. In those times, there were professional runners who were quite popular among other athletes. Those athletes overcame the distances of up to 161 kilometers.