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Instructions for a beginner: how to run correctly in the arena
Running training in winter is not an easy task, and those who do not want to freeze their nose try to solve this problem in their own way. Someone in the offseason prefers to focus on other sports activities, someone conquers the treadmills in the halls, and some go for jogging in indoor arenas. It is in one of these that the season of running starts will be opened this year. Very soon, on February 16, we will start with the Speed Run . In the meantime, we are wondering what is the difference between training in the arena and is it true that they can significantly improve the results of athletes. The master of sports in athletics Alexander Storozhev helps us to answer them.
Is it true that the runners in the arena do the best?
This is absolutely true. But the results can be even higher in an open stadium of 400 m. In both cases, this is due to the exact distance of the circle and the absence of such troubles as 180 degree turns, turns, difficult climbs and descents. There is no wind in the arena, but there are bends. With proper preparation and the ability to run them, the result will certainly be better than somewhere in the forest.
In addition, there is a special coating on the sports facilities. The most common are tartan and Mondo. The first option is compressed crumb rubber. Such a coating is made by many manufacturers and it can be of different quality. Mondo manufactures more expensive, technologically advanced and wear-resistant coatings. It looks to me like a dense and rough fabric. Mondo is formulated with natural rubber. Both can be hard or soft. I prefer to compete on hard tracks and train on soft tracks. I set most of my personal records on a crumb.
How does the start in the arena differ from the race in the open stadium?
There will not be 200, 5000 and 10000 meters in the arena at the official starts. In an open stadium with a length of 400 m, these distances are presented. The world athletics considered that, starting at 200 meters in the arena, athletes are in very different conditions. Long distance is a different story. Probably because of circulars.
In addition, relay races of 4 x 100 m are not held here. Running with obstacles (steeplechase) is devoid of its zest - a hole with water. And hurdles do not run in a circle, only short 60 m. Enthusiasts do both 100 km and daily races in arenas.
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Where to train: arena or asphalt?
Running on the asphalt while getting ready in the arena is easier than vice versa. The main thing is to consider the weather. If you train on the street, and start in the arena, be prepared for the heavy air of the room, for turns and therefore uneven load (usually the left side of the body is clogged more).
Here are the same basic requirements for equipment and shoes that are on the street or in the park. Fast runners use spikes for their workouts and starts. I don't use them on runs at a pace slower than 3 minutes per kilometer.
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It should be noted that gadgets in the arena will work worse. The heart rate of the watch will show you exactly, the pace and distance traveled will have to be counted in your head, adding circles. For myself and for the students, I determine with what time you need to run every 200 meters in order to stay within the set pace. So, on the current cutoffs, the speed is controlled.
On which lane can I train and go to the start?
At official starts, the middle lanes are distributed among the strong, and the extreme ones between the athletes are more modest. This applies to the distances where they run on their own tracks: 60, 200, 400 meters.
The first track is working during trainings. On it, everyone does the bulk of the work. If your pace is below 4min / km, you should be very careful to move on the first. Warm up, cool down, rest are performed inside the circle or on the outer tracks, this should be clarified on the spot. The third is often done by sprinters. Be careful.
In addition, it is customary to run counterclockwise in the arena. The ancient Greeks decided so, but they left us no explanation. It is believed that sports were thus opposed to nature and the movement of the sundial. Now it is believed that this was done to please the majority, that is, right-handers.
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What other rules for running in the arena are there?
The main rules for running in competitions are quite obvious:
- don't push;
- do not step over the line;
- choose the shortest trajectory of movement;
- overtake on the right and do not interfere with those overtaking you.
When exercising caution is important:
- when crossing paths make sure that no one rushes at you at Bolt's speed;
- not aboutstop abruptly;
- about to leave the path, look over your shoulder to see if no one is rushing at you again at Bolt's speed;
- and be sure to wear clean sneakers!
Also, before heading out to practice in the arena, make sure that it is not closed and that there is no competition on the lanes. The best way is to call. Already on the spot, study the local features: find out where the warm-up takes place. I recommend doing at least 3-4 indoor workouts if you plan to start here. Get used to the new conditions at all speeds, but pay special attention to the practice of running corners at a competitive speed. This skill will come in handy!