Running is often chosen as a way to start living a healthier lifestyle, especially for beginners.
Besides being relatively simple and easy to do, running also offers many health benefits compared to other types of exercise. But did you know that there are actually different types of running?
In athletics, running is divided into various categories, such as sprint running, relay races, obstacle courses, and many more.
Curious to learn more? Discover the complete list of running types in the following article!
Types of Running in Athletics
There are many benefits to running, including helping with weight loss, boosting metabolism, and improving overall fitness.
However, despite these advantages, many people rarely explore the different types of running they can try.
Each type of run actually has its own rules, characteristics, and goals. Read the explanation below.
1. Short Distance Running
Short distance running consists of 100m, 200m, and 400m.
To win this race, runners must sprint at maximum speed from start to finish within these distances.
At the start signal, athletes need to use their full strength, energy, and speed.
Moreover, the technique used at the starting point is a deciding factor that determines the success of the runners in winning the race.
These techniques include the crouching position. On the other hand, the runner should monitor the frequency of their steps.
This includes the drive, acceleration, and reaction.
2. Middle Distance Running
There is also middle-distance running. This type of running uses a longer track than short-distance running, which typically ranges from 800 to 1,500m.
Middle-distance running uses different techniques in setting the foot on the track surface. In this case, it is known as ball hell ball.
The ball hell ball technique requires the runner to set their foot by resting on the tip of the heel while kicking the ball using the tip of the foot.
Meanwhile, the starting position is performed while standing. During the run, the runner must ensure their foot width is normal and not excessive.
The runner is not advised to expend all their energy before reaching the finish line.
In other words, the closer they are to the finish line, the more their energy and running speed.
There are a few other tips, including:
- Swing your hand while running, but avoid swinging it excessively high.
- Position your body forward or approximately 15 degrees.
- Adjust the length of the steps by using the tip of the limb.
- Lift the knees during the run.
3. Long Distance Running
On the other hand, long-distance running, also known as marathon running, is the longest type of running in terms of distance, which consists of between 3 and 10 kilometers.
Marathon is popular among other types of running. Expect this type of running to often appear at public events.
Nevertheless, marathons often cause fatigue and severe dehydration among people without adequate preparation.
Given the distance, the techniques used in this run differ from those in short-distance running, which does not require the runner to manage energy before the finish line.
You must manage your energy as effectively as possible to prevent fatigue during a marathon. The following tips may help during a marathon:
- The starting position is standing.
- Before running, ensure you are in good health and have adequate stamina.
- Swing your arms while running.
- Run while enjoying it to prevent fatigue.
- The further the distance, the lower your knees and the wider the steps.
4. Sprint
Sprinting is one of the types of running in athletics. Essentially, sprint is one of the short-distance running variations, since it is only 100m long.
Hence, the rules and techniques are largely similar to those for short-distance running, when you are not required to regulate your energy as in long-distance running.
You only have to maximize your energy and speed after the signal to start the run is initiated until you reach the finish line.
5. Relay Race
The next type of running is a relay race.
A relay race is performed by a team, subsequently between each member.
A team consists of four people, each carrying a stick and passing it to the next member continuously.
To put it simply, the second runner waits and takes the stick (baton) from the first runner. Afterwards, the second runner waits and takes the baton from the first runner. This happens again when the second runner passes the baton to the third runner.
This is done subsequently until the fourth runner runs as fast as they can to reach the finish line, winning over the other teams.
A relay race’s distance is 100 to 400m. In other words, the total distance is 4x100 to 4x400m.
6. Obstacle Course
The last type of running in athletics is the obstacle course. This run has a distance of 3000m.
In addition, the obstacle course features numerous obstacles that runners must complete without fail.
The types of these obstacles include water jumps, goals, and many others.
To overcome these obstacles, the runner must have high stamina and focus.
Moreover, they must also optimize their running speed to be able to jump through the obstacles.
Benefits of Running
Running is an aerobic exercise that relies on a certain speed or high acceleration. There are a few positive effects for the physique and mental health, including.
- Improves mood and energy. Running for 15 minutes may improve mood and energy levels with an increased effect compared to meditation, deep breathing, and many others
- Improves focus and memory. Running releases biochemicals and endocannabinoids to the bloodstream and brain to optimize brain functions.
- Improves the respiratory system. Beyond supporting mental health, running can also improve cardiovascular and respiratory function by increasing oxygen delivery through better blood flow.
- Improves muscle strength. Running strengthens the lower body, including the thighs, hamstrings, and core.
- Prevents chronic diseases. In addition to strengthening blood pressure, controlling blood sugar, and optimizing weight loss, running can prevent diseases such as cancer, heart disease, and type 2 diabetes.
Running Tips
- Choose the Correct Shoes. Wearing comfortable and well-fitting shoes is essential to prevent injuries and provide good support during running.
- Start Slowly. Refrain from running at a high speed directly. Start slowly and increase your speed gradually to let your body adapt.
- Maintain Body Posture. Running with the correct posture, with a straight back and looking forward, helps with easier breathing and injury prevention.
- Control your Breathing. Regular breathing patterns through the nose and mouth can help maintain stamina and prevent early fatigue.
That concludes the discussion of various types of running in athletics. Ensure that your body is fit before running.
Avoid becoming tired or dehydrated by overexerting yourself. Try to pay attention to your liquid intake by drinking at least 8 glasses or 2 liters of water in a day.
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This is done to preserve the original content and natural wellness of the mineral water in the packaging.
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Always have #AQUA to support any of your activities!
