Complete an 800 Meter Race
This is an article that gives the necessary steps to do well in and complete an 800 meter race in track.
Contents
Steps
- Know your competition and know your pace. When the gun goes off, do NOT sprint your hardest. It may seem tempting to do, especially if others around you are doing it. But this will cause you to burn out quickly, and by the time you reach 400 meters, you'll be burnt out and done for. It doesn't matter how good or experienced you are at running. Keep an even, natural pace. Don't worry, you'll soon pass the others who used up all their energy with the first lap. You see, an 800 meter dash is a pure mix of stamina and speed. You need both if you want to succeed. During the first lap, keep a steady and even pace. Not to fast, but definitely not to slow. When you reach your second lap, pick up the pace about 30%. And when you get to the last 200 meters, push yourself forward and use up any energy you have left. Don't spare one drop. If you haven't used up all your energy in the first lap, then this shouldn't be too difficult, and you'll be able to zip right past the stupid person who sprinted half the way.
- Maintain pace with relaxed form. Once you get in your rhythm for the first 200 meters, try not to slow down, although inevitably you will. Focus point to point (every 100 meter line works, and at the end of the race, 50 meter markers or even 10 meter markers) to work your way around the track.
- Pay attention to your 400 split and act accordingly. By the time you reach the starting line again you should feel tired, but relaxed. If you can't accelerate after 400 meters (not that you should), you went out too fast. Your 400 split should be NO FASTER than 5 seconds compared to your second 400, and ideally more like 1-2 for the distance runner and 3-4 for the 400/800 runner. If the 400 split is slow, plan to make a strong move at 300 to go in order to maximize passing on the straights.
- Keep pressure on the gas pedal, but again, keep the shoulders relaxed and focus on good form with 300 to go. This is the time to put yourself into appropriate position for the last 150. Put yourself in a position that you are not boxed in (i.e. have a person directly on your shoulder preventing your moving around a runner slowing). Again, know your race (should I be near the front, did the leaders go out too fast, is this going to be a negatively split race, etc.).
- As you make the turn, an elephant will feel as if it jumped on your shoulders as the lactic acid shuts down more and more muscle fibers in your legs. Rock your pelvis forward, make sure your wrists are cocked to make yourself more springy, and focus on really driving that knee forward to compensate. (When on the final sprint focus on your arms and not your legs. Pump your arms faster and your legs will follow. Trust your legs to know how to keep moving.) If you want to decelerate, do so, but most of the time, the person who wins is the one who slows least. Pick your lane, and just continue driving until you crossed the finish line.
- Afterwards, make sure you immediately drink a sports drink and consume some carbohydrates to assist in proper recovery. A light jog also helps pump blood, and thus increase removal of the lactic acid from muscles, especially if you are racing again that day. The first hour is the most crucial to recover, just like for lifting.
Tips
- If you are competing in cold weather, make sure to stay warm before the race.
- Try your best, and most of all remember that there will be more races in life you can win other than this one.
- Try to calm the nerves. The adrenaline will hit as soon as you hit the line. Try to be relaxed. Listening to music can help or hinder depending on the person.
- Maintain focus and eliminate distractions. Have your uniform, shoes, etc. ready and make sure any obligations are taken care of so you can do what you need to do (listen to music, joke around, whatever).
- Visualize a couple of different scenarios so you are relaxed during the race when either plays out. In 15 minutes before you go to sleep, imagine running an 800 in the front of the pack, in the back of the pack, in the middle, etc. Remember to be relaxed and think of being strong coming down the back stretch.
- On race day, get a proper warm-up 45 minutes to an hour before the race. This includes 10-25 minutes of jogging (more for those in better fitness), dynamic stretching, drills, strides, and minute to three minute efforts at "Threshold" (10 K pace). Make sure you are sweating 10 minutes before you get to the line and wear clothing to stay warm until 5 minutes before the gun.
- Always remember, work on your time and set personal goals, when achieved don't worry about the place just set your next goal, eventually you will become better and so will your placing.
- Remember, your race probably won't impact the world unless you are a top 5 Olympic caliber runner. So relax, enjoy yourself, and remember, there are almost always more races in your future, so there are more opportunities to run faster times or to beat certain competition, etc.
- Prepare properly for a race. If this is a mid-season race, one day of recovery before is ideal. If its an end of the season race, usually 2-3 days of progressively easier days with some strides thrown in should be ideal for peaking. Make sure you eat and sleep properly and maintain hydration the week before the race to minimize energy expenditure and loss on mental or physical stressors.
- Eat a large meal of primarily carbohydrates, wear comfortable and functional shoes, get plenty of sleep the night before, and make sure you definitely stretch before your race!
- You may drink a limited amount of water before the race, although it is preferred that you drink water afterwards.
Warnings
- Do not take hot showers right after running.
- Afterwards and during a race, you may feel queasy or faint. If so, keep on running. This is not always the best answer, but you need to know your limits to keep yourself safe. Afterwards, drink a few sips of water, cool down, sit/lie down, and wait for a few minutes before you eat or drink a lot.
- Make sure you have proper training before attempting an all out effort. *This will ensure that you can successfully finish the race.
