MIDDLE DISTANCE RACES

Middle-distance races are also called middle-distance events.

They range from 800 to 3000 meters. The most popular are the
800 meters and 1500 meters races.
In the 800 meter races, athletes must run
obligatorily on the lane that corresponds to them during the first
120 meters, then they are usually situated in lanes 1 and 2, the most
interiors.

THEORETICAL FOUNDATION

800 meter races

The exit is carried out in stages to provide a
distance compensation to the outer lanes. Each athlete
must stay in its lane until completing the first
curve. That is, during the first 120 m of the test, until
reach a point on the track called free chord.
Once the runners cross this line, they can proceed to
any lane. Preferably the first one because this is the one that has
scheduled the distance of 800 m, while in the other lanes
this distance increases.
In this test, the athlete must complete two laps around the track to
complete the distance.
 1500 meter races
The middle-distance races of 1500 meters are held at the
next way:
In this test, the output is made from a curved line by lane.
free. This line is located 300 meters from the finish.
The athletes, at the signal of "on your marks," position themselves behind the
line one next to each other. At the starting signal, they will look for the lane
inside the track positioning tactically within the group.
In this test, the athletes will complete 300 meters and three laps.
to the track, this way they will cover the distance of 1500 meters.

The preparation of athletes for middle-distance races must

be very punctual. It should be taken into account that they are high athletes.
performance, so they must be trained by experts.
Call us if you are interested and we will tell you how to prepare for
this type of competitions.
 Regulation of middle-distance and long-distance events.

-Track
Middle distance and long distance events are held on a track.
with 8 lanes of 400m in length. It has two parallel straights
and two curves whose radii are equal. The outline of the track is
take 30 cm. to the outside of its inner curb, where there is no
curb, 20 cm from the line that marks the interior of the track.
The distance of the race will be measured from the edge of the line
farthest exit from the finish line, to the edge of the finish line
closer to the exit. The lanes measure 122 cm wide and
are marked by 5 cm wide lines. in the measurement of
the width of each lane includes the line to the right of it, in the
meaning of the race.
Uniform
The uniform for middle-distance and long-distance races must be
principle of conforming to the rules of the International Federation of
Athletics.
It should be taken into account for these competitions that the clothing
made from lightweight materials that offer good
sweating in the athlete.
The footwear must ensure the athlete minimum harm in
the number of steps that the athlete takes, therefore, must be
of appropriate hardness and with a low heel.
Development
During the test development, the athlete must push themselves to the limit.
maximum without bothering the rival, you cannot push or attack him below.
penalty of disqualification.

Running technique
In middle and long-distance races, the running technique has the
the purpose of maximizing the efficiency of the movement of each
athlete and conserve their energy. This aims to delay the
effects of fatigue. In the endurance technique of runners
It should be noted: the head must be in position of
continuation of the line of the back, maintaining a vision
peripheral. The trunk remains firm and makes slight twists.
accompanying the action of arms and legs. The arms and shoulders
they must remain relaxed. The arms bent at the level of the
elbow with an angle between 68º and 120º, ideally reaching a
90º angle.
The movement of the arms must be carried out in a coordinated manner and
rhythmical with the movement of the legs. The hands should be semi
open. The arm movements should be done forward and backward,
coordinating the arms always with the opposite leg. The feet
they come into contact with the ground alternately in a cyclical manner.
 Rules of long-distance races
a) To start the race, the high start must be used.
b) The air shot will mark the start, once the starter judge
and the attachments verify the location
of runners and their correct posture.
c) Once the athlete is positioned, they cannot touch the starting line.
d) If the starting judge and their assistants do not agree with the
positioning of the athletes, they will have the

power to order them to stand up and to relocate them in the

starting line.
e) If the athlete leaves before the shot has been fired, their
The exit will be canceled.

f) If the athlete causes annoyance to other competitors or if they interrupt the

exit, this will be canceled.
g) A null jump will only be allowed if the athlete commits
once again a violation will result in disqualification.

h) Elevators cannot be used on the track if the events are of

1500 m. and onward and the judge will indicate

the start in two voices: "On your marks!", "Fire!"

i) If an athlete assaults another, whether with pushes or
interrupting the passage, will be deposed.

LONG DISTANCE RACES

-3000 meters
This test can be considered as the substantive test of
shorter distance. It is a non-Olympic event, although in some
Previous Olympics have been held solely by women.
The athletes, once they complete half of a full lap,
They will need to complete 7 more laps to finish the distance.
Just like the 1500-meter race and the other long-distance events (5000
and 10000), the race does not take place on streets, and the athletes, a
Once the output signal is given, they will progressively be incorporated into
Street 1 and 2.
In this test, the dynamics of the output and development of the test are
very similar to that of 1500
-5000 meters
Intermediate background test that keeps similar characteristics to the
3000 meter test: The start is done standing, there are only two
call voices and it does not develop on streets.
Once the first 200 meters have been completed (which coincides with the
finish line), the athlete must complete 12 laps to finish.
the route.
-10000 meters
Background test that shares similar characteristics to the test of
5000 meters: The start is made standing, there are only two commands
call and does not develop through streets.

Since leaving the starting line, the athlete must pass 25

times across the finish line to complete the race.
When the number of athletes is high (more than 12 athletes),
preliminary qualifiers may be proposed (as in the rest of the
races). However, in events longer than 1000 meters,
you can choose to form two output groups, which will finish
converging subsequently.
 TECHNIQUE OF LONG-DISTANCE RUNNING
The flight phase:
It begins at the moment one leaves the surface of the earth and
culminates when coming into contact with it. Gravity is described in
parabolic shape, and if it is very high, the result will be a
marked vertical oscillation in the center of body gravity, in
In that sense, it will reduce the horizontal speed and the impact against the
the ground will be much stronger.

Contact with the floor:

The athlete must place the heel, then will support the sole and will start the
propulsion for the next stride with the tip of the foot; from this
way will pave the way for the flight phase.

Position of the trunk and head:

The trunk must be bent forward, as this
helps to lighten the load on the postural muscles; the
The head must accompany the alignment of the trunk.
Braceo
The proper way to carry it out is by moving the arm.
opposite to the leg that propels, in this way a
90º angle at the elbow joint.
The hands move at waist height and must be kept there.
closed, but without applying pressure; the thumbs rest
about the fingers indices.
 MARATHON
The marathon, a men ’s and women ’s long-distance event, takes place
about a route of 42,195 kilometers. In certain
occasionally, the start and end of this test are conducted in a
stadium, but most of the race takes place on the streets
paved areas outside the stadium (there can never be sections of
grass or soft earth).
The pace and the running rhythm are very important in this test.
why a runner who starts too fast can
burn easily, while a runner who sins from
slowness can lose contact with the head of the pack and
to be permanently left behind.
The route, marked with the distance in kilometers, has
supply stations. A medical team monitors the
runners during the race and has the authority to order the
removal of a runner showing signs of physical exhaustion.

ATHLETIC MARCH OR WALK

According to chapter 1 of article 230 of the current regulation
In international athletics, racewalking is defined as a progression
of executed steps so that the athlete remains in
contact with the ground, so that no loss occurs
visible contact (at first glance). The advancing leg has to
be straight, (that is, not bent at the knee) from the moment
from the first contact with the ground until it is in position
vertical.
Not making contact with the ground and not keeping the front leg straight
during the entire time it is supported on the ground it will be the object of
warning from the judges. The judges can warn a
runner, warn him and/or disqualify him.
-NOTICES
Athletes must be notified when, due to their way of
progress, risk failing to comply with the regulations. No
they may be subject to a second notice from the same Judge for the
same offense.
-WARNING AND DISQUALIFICATION
a) A warning is called the proposal for disqualification of each
Judge. Athletes will receive a warning when due to the way of
progression violates paragraph 1 of this Article, in any
moment of the test, either due to visible loss of contact or by
to bend the knee.
b) An athlete who receives three warnings from three
Different judges will be disqualified and will be notified of their
disqualification by the Chief Judge or by the Deputy Chief Judge.
c) Under no circumstances will two Judges of the same nationality
they will have the authority to disqualify.

d) An athlete can be disqualified at the end of the event if

it would not have been possible to notify him/her during it.

A yellow indicator (with the violation symbol) is used

in the warnings. A red indicator symbolizes disqualification and
the consequent abandonment of the athlete's trial.
THE EXIT
The races will begin with the shot of a gun. In
races where there are a large number of athletes, there should be a
notice 5 minutes before the start of the race, as well as others
additional notices if necessary.
MEDICAL WITHDRAWAL
An athlete must withdraw immediately from the event if so
to appoint an official designated medical staff member by the
Organizing Committee. This staff will be clearly identified.
with armbands, vests, or similar distinctive clothing.
SPONGE/Beverages and Supplies STANDS
a) There will be water and other refreshments at the start and finish of all races.
appropriate refreshments.

b) For all tests up to 10 km. inclusive, they will be provided

sponge and drink stalls with appropriate intervals if the
Weather conditions advise this provision.

c) The tests longer than 10 km will be placed in

supplies at each lap. In addition, supply stations will be set up.
sponges/drinks, where only water will be provided.
HIGHWAY CIRCUITS
In the tests that start and end at the Stadium, the circuit
It will be located as close as possible to the Stadium.
TEST DEVELOPMENT
In races of 20 km or more, an athlete may withdraw.
road or track with permission and under the supervision of an Officer.
There are many distances in which this type develops
tests (3, 5, 10, 30 kms. etc.). However, the tests stand out
of 20 km and 50 km. In the Olympics, men and women
they compete in the 20 kilometers, while the 50 kilometers
it is a male test.
There are no qualifying races, only a single race that,
as in the case of the marathon, it starts and ends at the stadium
many occasions, with an outside tour of the Olympic venue, that
There are refreshment and water stations for the competitors.
different established points.
The 50-kilometer race walk is the longest of those that are
they compete in the athletics competition, as it has a duration
of nearly four hours.

TECHNIQUE OF RACE WALKING

For the study of gait, we will divide the actions into the
next phases: Leg action, Trunk and head position and
Arm action.
LEG ACTION
The legs are the true means of locomotion.
providing progress through the action of the joints of
metatarsus and ankle that press on the ground to project the
hip forward, and to study their movements
we will divide the double step into the following phases:

Double Support
It is a mandatory execution phase, but of very short duration.
in which both feet rest in contact with the ground, the
leaning forward on the heel without the toe being down and the
delayed foot supported on the anterior part of the metatarsus.
If the hip action has been correct in its advancement, they should
to meet on a line.

b) Traction
This phase begins when the foot makes contact with
the ground and ends when the center of gravity of the walker
find about the vertical of support. The front leg pulls,
that is to say, it drags its body (which is left behind) forward.

c) Relaxation
It is the moment when the center of gravity of the walker
finds about the vertical of the support point. At this moment
there is an approximation of segments.

The sole of the foot is in contact with the ground, the leg of the same
completely stretched out and locked by the knee, and the hip in the
same plane as the shoulders and higher on the side of the leg
of support.

d) Impulse
At the moment when the gravity body exceeds the vertical of
supports the same leg that has completed the pulling phase, pushes
forward with a marked extension of the ankle, at the same
time that the opposite leg tries to pass forward with
hip support corresponding as quickly as possible
possible to return support and start the cycle again.

TRUNK AND HEAD POSITION

The trunk position is almost vertical with a maximum tilt of
about 5º approximately, which occurs at the moment of
forward movement of the leg that seeks contact with the ground,
while when it is already in double support the trunk
go back more to the vertical.

ARM ACTION
The arms act as coordinators and stabilizers of the
leg movement. Generally, the arms move.
bent approximately between 90º and 110º depending on the
greater or lesser speed of movement.

HIGH SCHOOL COLLEGE OF THE STATE OF VERACRUZ

 CAMPUS 46

DAYRA CAMILA LAGUNES DIAZ

GROUP:304

TRAINING: SPORTS PROMOTER

SUBJECT: ATHLETICS

Vicente Hernandez Diego

THEME: -MIDDLE DISTANCE AND LONG DISTANCE RACES

MARATHON
ATHLETIC WALK

OCTOBER 23, 2023

VALUE OF THE EVIDENCE: 20%