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Long Distance RunningLong-distance covers the 5 kilometres, 10 kilometres, half marathon and marathon events. Comparing past and present world record holders, it would appear that athletes in these events would reach their peak at the following ages:
Running TechniqueGuidance on the running technique of the long-distance runner is provided in the form of a series of pictures and associated notes that highlight the main technical points.
Arm ActionOur speed over the ground is determined by the rate at which our feet strike the ground and the length of our stride - our arm action can effectively control both. The speed at which we move our arms in the direction of travel determines the strike rate, and the range of our arm action determines the stride length. The arm is a lever hinged at the shoulder. Remember, a long leaver is harder to move than a short one. A 90-degree+ bend at the elbow reduces the arm length making it easier to move and control the strike rate. In all distances of running, the arm action should be active with the hands moving in the direction of travel, focusing on driving the elbows back. The hands should be relaxed, with the thumb uppermost lying gently on top of the index finger. A relaxed hand will help reduce tension and elevation of the shoulders.
Training ProgramsA training program has to be developed to meet the athlete's individual needs and consider many factors: gender, age, strengths, weaknesses, objectives, training facilities etc. As all athletes have different needs, a single program suitable for all athletes is not possible. Training Pathway Athletes in the Event Group stageThe following is an annual training program suitable for athletes in the Event Group Development stage: Athletes in the Event stageThe following are event-specific annual training programs suitable for athletes in the Event development stage:
Evaluation TestsThe following evaluation tests can be used to monitor the long-distance athlete's development:
Endurance Time PredictorsTest results make it possible to predict potential times for a long-distance event. The available long-distance time predictors are: Rules of CompetitionThe competition rules for this event are available from: Page ReferenceIf you quote information from this page in your work, then the reference for this page is:
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