Middle-distance and long-distance running

1Why this matters

East Africa is famous for its distance runners, and many of them grew up running to school over hills much like Rwanda's. Distance running needs no equipment and no pitch, only a safe route, good pacing and patience. It is also the event where a clever runner can beat a faster one, because the winner is often the athlete who spends energy most wisely.

2The events

The 800 m needs both steady (aerobic) and all-out (anaerobic) energy. The 5000 m and 10 000 m are almost entirely aerobic: your heart and lungs must supply oxygen to your muscles for 15 minutes or more.

3Starts and race rules

• From the 800 m upwards, races use a standing start. After "On your marks", you stand behind the line with one foot forward, knees bent and leaning forward; then the signal. There is no "Set".
• In the 800 m, runners stay in their lanes until the end of the first bend, then may move in towards the inside lane.
• In the 1500 m and longer, runners start from a curved line and may move to the inside straight away.
• A bell rings as the leader starts the last lap. In long races a lap counter shows how many laps are left.
• You must not push, trip or obstruct another runner, or step inside the kerb of the track to shorten your route.

4Technique: economy

A distance runner's technique is about economy: using as little energy as possible for each metre.

• A lower knee lift and a shorter, relaxed arm swing than in a sprint.
• Feet land softly under the body, not far out in front.
• Upright posture, relaxed shoulders and hands.
• Rhythmic breathing, for example in for two or three steps and out for two or three steps.

5Pacing and tactics

Pace is how fast you run each part of a race. Running each lap in about the same time, an even pace, is usually the most efficient way to race, although it is hard to judge. A runner who starts too fast builds up fatigue early and slows badly at the end.

A split is the time for one part of a race. If the first half is faster than the second, the race has a positive split; if the second half is faster, a negative split. At the 2012 Olympics, Kenya's David Rudisha won the 800 m in 1 minute 40.91 seconds with laps of 49.28 s and 51.63 s: a positive split, but only 2.35 s apart.

Tactics

• Run close to the inside of lane 1 on the bends. Running wide adds distance.
• Avoid being boxed in, trapped with runners in front and beside you, so that you cannot overtake when you want to.
• Sit just behind and to the outside of the leader's shoulder, ready to move.
• Save something for the kick, the sprint finish over the last 200 to 300 m.

Worked example: a pace plan for 1500 m

A friend calls out her time each time she passes. If she reaches 300 m in 62 s, she is 10 s ahead of plan, far too fast, and she must ease off before fatigue builds up.

6Training and safety

• Steady runs at talk-test pace, lap-time practice with a partner calling splits, and fartlek over hills.
• Drink water before and after, and run in the cooler morning or evening.
• On roads, run in single file facing the oncoming traffic, and wear bright clothes.
• Stop and tell the teacher if you feel chest pain, dizziness or unusual breathlessness.

Practice

Solution. 2 laps, 12.5 laps and 25 laps.

Solution. A standing start; there is no "Set" command.

Solution. 70 + 78 = 148 s = 2 minutes 28 seconds. The first lap was faster, so it is a positive split.

Solution. 3 × 60 = 180 s; 180 ÷ 2 = 90 s per lap.

Solution. You are trapped by runners in front of and beside you, so you cannot overtake. Stay just behind and outside the leader's shoulder, where you have room to move out.