These races are known as long-distance races, which include the longest distance races on foot, it is exactly about showing endurance in each long race.
Within the endurance races, there are several types, which we will see more ahead, there are the female and male categories in endurance races.
Endurance racing is part of the different sports that make up athletics and therefore like all others, it has its own forms and training techniques.
Endurance Race Concept
The endurance races are those that are run between 5,000 meters and up to 42 kilometers that correspond to a marathon. It is composed of three phases:
- High start and acceleration
- Step thrown
When making an effort over very long distances, it is necessary to have a great capacity for resistance.
Types of Endurance Running in Athletics
There are different types of endurance running within athletics, and these are
- Speed race: The test consists of running as fast as possible the distance intended.
- Race with hurdles: As its name indicates, it is a race of jumping hurdles that have been previously placed throughout the race and requires great concentration.
- Middle distance race: It is about having the best performance possible during the race, the strides are shorter and the knee elevation is lower.
- Long distance race: In these races, the objective is always to reach the end so they are the same as a marathon.
- Relay race: Several runners take part, carrying a relay that they have to hand over to each of them at a certain distance. The first one to reach the finish line is the winner.
Technical and Tactical Endurance Race
The Start: It is a high start where it is not necessary to touch the ground with the knee, here the runner is standing, and this posture is used from the races where you have to run 800 meters.
For the start, the runner only has to lean his body a little forward, semi-flexing his legs and with his arms in total relaxation.
Running technique: This refers more to the trunk posture, which is to be used in endurance running and has to do with the speed at which you intend to run, for example, when the pace is smooth and there is little speed the trunk is usually vertical.
But if you are going to do a sprint, which is done to resist the wind, you should lean your whole body forward, which will help you balance and also speed up your pace.
Within the technique of the race we also have the components of the race, which are three:
- The action of the legs
- The action of the hip
- The action of the arms and shoulders
The closing of the race: In this part, we are talking about the end of the race, and it is very important to close correctly, it depends on each runner, the moment when he thinks it is necessary to give the last effort to close the race by crossing the finish line.
As far as tactics for endurance races are concerned, there are several, today we will share with you some of them, normally, training of this nature has to do with cardiovascular exercises, where the body often shows fatigue preventing it from continuing.
Even though it is true that it is noticeable the fatigue in the way you run, it is also true that the main responsible for feeling it is the mind, that is why runners, use different tactics that help them to have a greater resistance by helping them to say “trick the mind”.
Combining strength and running
The combination refers to doing exercises with the body weight in different stages of the running course, what is done is to give the mind something else to think about and get the challenge, leaving aside thinking about the next stretch and thus reserve the energy.
When you do intervals within the full mileage, it is easier to handle. So, if you divide it into several parts it makes you think that you are not running too much which results in the mind not giving up on what remains to be done.
Doing things this way increases the oxygen supply, converting calories into energy and generating a higher yield.
Variation in the rhythm of the race
One of the methods for this type of tactic is fartlek, where the pace is varied over the execution of the race, thus focusing much more on the effort and intensity, and not so much on the full distance.
It is important that you warm-up for any of the tactics we have shared with you in this article so that you do not suffer any damage to your joints or tendons which are often very common if it is not done.
We recommend that you practice all the tactics and see which one suits you best so that you can implement it in your constant training for the endurance race and achieve better positions each time.