In this article, we’ll discuss the history of track running, the distances raced, key tactics for each distance, training tips and the equipment needed.
A Brief History of Track Running
Track running has its roots in ancient Greece, where it was part of religious ceremonies and competitions. 776 BC was the first Olympic race held in Greece on a 600 feet track. It wasn’t until 1864 that the first modern college track meet, between the English Universities of Oxford and Cambridge, took place. Track running is one sport within Track and Field. The pinnacle of the sport is the Olympics Games held every four years.
World Athletics is the world governing body for professional level athletics. Its purpose is to regulate professional meets, set the standards for competition and document world records.
Equipment Required for Track Running
The equipment needed for track running is relatively simple. The most important item is a good pair of running shoes, which should provide support, cushioning, and stability. The more serious runner may wear track spikes, these are specialist shoes specifically designed for the track, They have spikes or pins on the bottom to provide better traction to allow runners to perform at their best. If you’re thinking on to taking the leap to spikes, we would recommend the Nike Zoom Rivals for their cost, durability and performance (plus they are known as soom of the best in the world!!) Check them out here: Nike Zoom Rival.
Other useful items include breathable clothing and a stopwatch.
The Running Track
The running track is 400m in length and oval shaped, with straight and curved sections of equal length to support the running rhythm of the athletes.
Track surfaces can vary depending on the venue and level of competition. The most common surfaces are made of synthetic materials like polyurethane or rubber, which provide good traction and shock absorption. Other surfaces include grass, dirt, or asphalt, which are less common but still used for some events.
Distances Raced in Track Running
There are various distances raced in track running, including the 100m, 200m, 400m, 800m, 1500m, 5000m, 10000m, and the marathon.
100m and 200m: The 100m and 200m are short sprints that require explosive speed and power. Key tactics for these races include getting a good start, maintaining a high stride frequency, and keeping a relaxed running form. Due to the short distance, pacing is not a factor.
400m: The 400m is a longer sprint that requires both speed and endurance. A key pacing tactic for this distance is a positive-split strategy, i.e. running the first 200m faster than the final 200m. However, the most successful strategy is running at a 75% pace for the first 200m and increasing to 100% pace for the second half. This is known as the threshold pace strategy.
800m and 1500m: The 800m and 1500m races are middle-distance events that require a combination of speed and endurance. Key tactics for these races include pacing oneself, conserving energy, and kicking (increasing your pace) at the right time. History has shown that a positive split strategy is the fastest way to cover these distances.
5000m and 10000m: The 5000m and 10000m are long-distance events that require both endurance and mental toughness. Even-Split is the optimal pace strategy for these distances, where athletes aim to hit the same split on every lap. At the final few laps kicking at the right time is essential for success on the track.
Marathon: The marathon is the longest distance race in track running, covering a total of 42.195 kilometres (26 miles). Key tactics for this race include not going out to quickly and pacing oneself, aiming for a constant pace, conserving energy, and staying hydrated.
Sit and Kick Strategy: There is one more pacing strategy commonly used in middle distance racing called the sit-and-kick strategy. This is where a runner of field (runner that isn’t first but in the main group of runners) runs at a slower pace for the first few laps, to conserve energy. Then when the time is right, they will sprint to overtake the leaders. When this is in play races will have slower than usual initial laps.
Training for Track Running
To improve your performance in track running, it is essential to have a good training regimen. This includes a mix of speed work, endurance training, and strength training. Speed work involves doing short, intense sprints to improve your acceleration and top speed. Endurance training involves running at a steady pace for long distances to improve your stamina. Strength training includes exercises like squats, lunges, and plyometrics, which help improve your power and explosiveness. A combination of these training techniques enables an athlete to develop a range of strengths to deal with all pacing strategies.
Track running is a great way to stay fit, improve your endurance and speed, and test your limits. Track running is an easy sport to get into as the equipment can be inexpensive and once purchased the sport can be free! Running is great for fitness and when taken to the next level, it’s a highly competitive and rewarding sport. We hope this blog has helped to increase your understanding of the history of track running, the distances raced and key tactics and pacing strategies. Now you’re all ready to go start watching or get going and enjoy this exciting sport!
Have a look at the track running world records here. Or, check out another of our articles, like CrossFit!
