This article indicates the steps required to achieve good results in the 800 flat meters and complete a track race.
Steps
Step 1. Get to know your opponents and your pace
Try to figure out if you are fit enough to sprint right away and run in the lead, or if it's better to stay in the rear. Do not opt for the second mode. Do not lose contact, but at the same time, it is essential to run at your pace to minimize both acceleration and deceleration. 800m races can be tough, but go ahead and find someone to run with and keep his pace. The former run the first lap in 55 seconds and the second in 61, or there may be races where everyone runs the first lap in 60 seconds and then accelerates. It is a racing dynamic that you will understand in the first 200 meters, which is why running at YOUR pace will prevent you from overshooting on both sides.
Step 2. Keep pace in a relaxed way
Once you get your pace in the first 200m, try not to slow down, even if it's inevitable. Concentrate on the various intermediate goals (each line of 100 m, and towards the end, those of 50 m or even 10 m) in order not to lose sight of the goal.
Step 3. Pay attention to the 400m partial and act accordingly
When you have reached the starting line again you should feel tired, but relaxed. If you can't accelerate after 400m (not that it's essential), you've started too fast. The 400m split should be a MAXIMUM 5 seconds faster than the second half of the race, and ideally closer to 1-2 for the marathon runner and 3-4 for the four / eight hundred meter runner. If the 400m part is slow, try to accelerate considerably when 300m is missing to improve your chances of winning.
Step 4. Keep pressing the accelerator, but again, keep your shoulders relaxed and focus on your best form for the final 300m
It is time to assume the correct position for the last 150m. Try not to get blocked (for example, hold a person directly at your shoulder level to avoid having to slow down to pass it). Again, study the race (Should I be in front? Did the leading group go too fast? Will it be a slower race at the start, faster …? Etc.).
Step 5. As you turn, you will feel as if you have an elephant on your shoulders as the lactic acid blocks more and more muscle fibers in your legs
Bring your hips forward, make sure your wrists are bent for more momentum, and focus on getting your knees forward as much as possible to compensate (in the final sprint, focus on your arms, not your legs; move your arms more quickly and your legs will follow; trust your legs, they know they have to keep moving). If you want to decelerate, do it, but most of the time the one who slows down less wins. Choose your lane, and just keep running until you cross the finish line.
Step 6. After the race, be sure to immediately drink an energy drink and consume carbohydrates to recover properly
Even a light jog helps circulation by increasing the removal of lactic acid from the muscles, especially if you have to run again that day. The first hour is the most important for recovery, such as for weight lifting.
Advice
- If it's cold on the track, make sure you stay warm before the race.
- Stay focused and eliminate distractions. Keep your suit, shoes, etc. ready and make sure you have thought of everything in advance to be able to do what you need to do (listen to music, talk to friends, whatever you want).
- Try to relax your nerves. The adrenaline will kick in as soon as you are on the starting line. Try to relax. Listening to music can be helpful or hindering depending on the person.
- Do your best, and above all remember that there will be other races in your life that you can win.
- On race day, warm up adequately for an hour before the race. Included are 10-25 minutes of jogging (even more for those in shape), dynamic stretching, exercises, stretches and 1-3 minutes of jogging at maximum strength. Make sure you sweat 10 minutes before departure and stay warm 5 minutes before the shot.
- Prepare properly for a race. If it is a race in the middle of the season, usually 2-3 days of progressively lighter training, with some extension every now and then, should be ideal. Make sure you eat and sleep properly, and stay hydrated the week before the race to minimize the waste and loss of energy on physical and mental stressors.
- Visualize a couple of different scenarios to help you relax during the race should you get distracted. In the 15 minutes before falling asleep, imagine running a race in the lead, one in the last place, one in the middle, etc. Remember to be relaxed and to think about being strong as you work off the strain on your back.
- Always remember to optimize your time and set personal goals; when you reach them, don't worry about the placement, think about the next finish line: you will always be in better shape and also the placements will improve.
- Remember: your competition probably won't change the world, unless you are one of the top 5 Olympic athletes. So relax, have fun, and remember that there are almost always other races in your future, so there will be new opportunities to run faster or beat certain opponents, etc.
Warnings
- After and during a race, you may feel nauseous or faint. If so, keep running. It's not always the best answer, but you need to know your limits to stay sane. Then, take a few sips of water, relax, sit down / lie down and wait a couple of minutes before drinking or eating a lot.
- Make sure you work out enough before trying your hardest. This will make you able to complete the race.
- Don't take a hot shower after running.
