Introduction:
Most runners around the world would say that the 800 meter run is one of the hardest events that one could possibly run in Track & Field. The 800 meter is a two lap distance sprint that takes extreme dedication and mental and physical strength in order to excel at. This event had been in the Olympics ever since the very first one. The current world record for this event is held by David Rudisha with a 1:40.91. This meant that he ran two laps at sub 50 seconds per lap. This would be about a 3;20 mile which of course is faster than the world's fastest mile. I would encourage you guys to try this out sometimes and see how fast you can run this event.
Preparation:
Running in general takes a lot of preparation. Running is one of those sports that you need to be constantly training and maintaining a healthy diet in order to perform at the level that you want to be at. We would start off about a week before with drinking about a gallon of water every day and maintaining a very healthy diet relating to the normal food and health standards. Fast forward to a few days before the race, you would need to overload your body with carbohydrates. This is important because it would allow you to have nutrients to burn while you are running the race. This running lingo is called “carb loading” This is one of the best ways to prepare for your race other than training and working out.
The Basics:
Before you begin the race there are a few more things that you will need to know and to take into consideration. There are two ways to run the 800, 1, you can choose the negative split method meaning that you will cruise on your first lap and you will pick up the pace on the second lap. Many people believe this is the best way to run this event, but from experience it is difficult to pick up the pace when maintaining a steady pace. Right now I would recommend running a sub 1 60 second lap and then giving the second lap everything that you have left. Many college and pro runners would agree that this is the best way to run faster times. For example I am trying to run a sub 2:00 minute 800. The way I would run it is the first lap I would go for about a 57 second lap and then try and run a 102 second lap to give myself a little bit of slack because everyone will tire on the second lap.
The Actual Race:
Step 1: Do a warm up mile to get the blood pumping throughout your body and to make sure that your legs and the rest of your body get loose and warmed up.
Step 2: You will need to do sum mobility and dynamic stretching. A few exercises include leg swings, buttkickers, supermans, and other exercises that will get your body loose and ready to go through so much pain.
Step 3: Lace up your spikes and head to the track.
Step 4: Step up to the line and wait for the official to shoot the gun
Step 5: The first 100 meters you will need to get out. Meaning you need to really “sprint” for the first 100 meters so you do not get trapped in. If you get trapped in a group, this will ruin the entire race because you won't be able to reach the maximum speed that you are looking for. The second you get trapped your race is basically over.
Step 6: Once you have passed the initial 100 meter you need to settle in. This meaning to slow down the sprint from the last 100 but keep up a good pace to get you under that two minutes mark.
Step 7: Make sure that you are not leading the race. One of the best strategies is to ride right behind the first place guy so he takes all of the wind or any resistance that the world is pushing against you and the other runners.
Step 8: Coming around at the first lap you need to maintain the same speed, your time should be about 57-59 seconds.
Step 9: This second lap is the most important lap, you will need to begin to speed up even if your body is telling you no. This pace should be steady until you reach the last 200 meters of the race.
Step 10: Your body and mind are telling you know at this point. You will need to put whaterbr physical and mental strength you have left into this part of the race. You should be increasing your speed as you approach the last 100 meters.
Step 11: This last 100 meters is an all out sprint, from experience your legs begin to go numb and you cannot feel anything below your neck. Many runners fall as they cross the finish line. One thing to make sure you do is to spring through the finish line, if you do not do this this could ruin your time. You need to stop running about 5-10 meters after you cross the finish line.
If you do not look like this at the end of the race then you didn’t race right :)!
This is actually great advice! I've always wanted to get into running, but due to schedule conflicts and, admittedly, a lack of self-discipline, I was never able to. However, this is seriously making me reconsider that! First things first, I've gotta get my preparations in order, because the prospect of a warm-up MILE already has me shivering in my timbers... nevertheless, excellent tutorial! - Ethan L.
ReplyDeleteI liked how you explained that there comes preparation before starting to run. I also liked how you explained the running lingo such as “carb loading” as it is important to understand the different sayings that runners use, especially if you plan on running track and field. I didn’t know that there were two methods on running the 800 and you explained the different methods thoroughly. I also appreciate the step by step format in your blog as it made it clear on how to run on the day of the race. Thank you for sharing your passion with us.
ReplyDelete-Rylyne lopez