Definition of fast running

Definition of fast running

Rapid Running

You know sports running or enemy fast ( in English: Sprint) as one of the types of competitive sports where athletes try to run as quickly as possible for short distances starting from fifty meters and reach the limit of four hundred meters, while in the Olympic Games, the races run fast takes place in three categories , namely: The one hundred, two hundred, and four hundred meters, [1] and the practice of sprinting requires the player to have a sustainable top speed.  [2]

The line-up of players on the racetrack varies according to its class; In the 100-meter sprint race, all runners line up in a straight line on the racetrack. As for the 200- and 400-meter races, the starting point for each player varies according to the lane in which he runs, and the player who crosses the finish line first is considered the winner of the race. [1]

The 400-meter running track is divided into eight lanes of 2.44 meters in width in which the contestants compete in groups each consisting of eight competitors, and the winners in each group move to the next stage of the race until the winner of the competition is determined. [1] There is a specific situation must Taken by competitors before the start of the Fast Run competition; Each of them must stand in his own lane on the running track, and keep his feet on the ground, and his toes on the ground also behind the starting line, so that both hands are slightly wider than shoulder width. [3]

The competitor must raise his hips up so that they are slightly above the level of his shoulder and hold his breath for the start when the warning signal is given to prepare for the start of the race, [3] when he hears the sound of the gun that signals the start of the race, [2] and the competitor begins to run as quickly as possible to achieve the greatest acceleration He can get there, and then he starts trying to maintain that speed throughout the race distance. [3]

Sprinting is one of the types of running that is practiced as a competitive sport. As there is what is known as the sport of long-distance running, which is more based on the player's ability to endure and run quickly and correctly, and the long-distance running competitions include three categories: the three, five, and ten thousand meters race, and other types of running races are the race Hurdles where obstacles are placed along the racetrack; The contestants must jump over these obstacles to reach the finish line. [3]

Relay races are the last type of running races; In which the contestants compete in teams; Where the first runner from each team runs with a stick in order to deliver it to the location of the second runner in his team and so on until the stick is delivered to the fourth competitor in the team, who runs to the end line. [3]

Benefits of running fast

Sprint jogging is an easy sport for everyone. It's not just about competitive athletes; Where it can be practiced by a person who loves sports and movement as a recreational sport and as a physical health exercise; This is because of its great benefits for a person's health, which include the following: [4]

• Increase the strength and activity of the heart.
• Improve blood vessel health.
• Increase physical strength and endurance.
• Speed ​​up the fat burning process in the body.
• Increase a person's running speed.
• Increase muscle mass in the body at the expense of fats in it. [5]
• Delaying the signs of aging on the person who practices them. [5]
• Improving the body's control of proper glucose production. [5]
• Improving a person's general mood, increasing a sense of comfort and confidence. [5]
• Increase the mental and mental toughness of the person. [6]
• Reducing the feeling of stress . [6]

Fast running exercises

Fast running is one of the sports programs that have proven effective in building muscle , burning fat, and raising the metabolism rate in the body, and it is one of the sports programs that save time compared to other methods of exercise; Like normal jogging at a normal speed, and fast running exercises can be practiced on flat ground by starting to find a suitable place for running, and it is preferable to find a place that contains a track for running races; This is because it has a floor with a suitable surface and shock absorbent, followed by heating the body by running for a round or two around the track or for a period ranging between two to four minutes if the fast running is practiced in a place other than the track for the running race, and it should be noted that it must be practiced Some dynamic stretches to lengthen certain muscles in the body that are used while running. [7]

A suitable timing is set for running after that, and it is preferable to start with a period of thirty seconds and try to cut two hundred meters during that period, and when starting to run and during the first round it is recommended to use seventy percent of the person’s energy and then increase it to an approximate rate of eighty percent during the second round, then reach the maximum energy And speed is possible for the rest of the training time, and breaks must be taken between rounds of fast jogging so that the person rests for three seconds for every second of the fast running, and that rest must be by normal walking and not by stopping or sitting, and it must be The first rounds of the exercise are short and less than four laps across the track and then increase in the future, eventually reaching eight or nine laps; This depends on the person's fitness, and after completing all the fast running sessions, the running speed is gradually reduced by jogging slowly for about five minutes. [7]

Muscle-warm-up exercises before a fast run

The practice of warm-up exercises before doing any of the different types of sports is important to warm up and relax the muscles of the body. Which is reflected in reducing the chance of injury to the player during the game, and the sport of fast running requires the conduct of many warm-up exercises that focus on the muscles that are used in this sport, and these exercises the following: [8]

• Slow jogging: This is done by jogging for ten minutes before starting; This helps to raise the heart rate and warm the body appropriately for a fast sprint.
• Knee and leg exercises: This is done by sitting on the ground with the left leg extended forward, then bending the right knee so that the right foot presses the left thigh of the leg, then bending and touching the left toe while keeping the back straight, then switching positions of the feet and practicing the exercise two to four times This exercise will relax the leg muscles and relax the hamstrings.
• Heel exercises: This exercise is practiced by advancing one foot a step from the other, then lowering the body down on the heel of the front foot along with lifting the body on the toes of the back foot, then transferring the body's focus from the heel to the soles of the front foot, and this exercise would To stretch the muscles of the feet and ankles.
• Knee exercises: This exercise is practiced by walking with great steps and by raising the knee high at each step, in addition to bending the elbows and directing the fingers of the hand up, and this exercise expands the range of movement of the hips and exercises the correct way that the rider must take while running.

Running fast in the Olympic Games

Fast running is considered one of the competitions that take place during the Olympic Games at different distances, and the one hundred and four hundred meters for men is considered one of the components of the first Olympic Games that were held in 1896 AD and then the year 1928 AD witnessed the addition of the 100-meter competition in women's fast running, and the 100-meter race is considered in Fast running is the event that is most watched and interested by followers of various running sports, while other competitions, such as the two hundred meters for men, were added in 1900 AD, while the women's race was added to the 200 meter category in 1948 AD, and the 400 meter race for women was added in the year 1968 AD. [9]

The most prominent runners of jogging

The following table shows the ten best runners in the 100-meter sprint race throughout history, in addition to the best time the runner was able to achieve in the 100-meter race: [10]

The sequence	Player name in Arabic	Player name in English	Nationality of the player	Best time for a runner to complete the race in units of second	The year the player scored the best time
1	Usain Bolt	Usain Bolt	Jamaican	9.58	2009 AD
2	Tyson Gaye	Tyson Gay	American	9.69	2009 AD
3	Yohan Blake	Yohan Blake	Jamaican	9.69	2012 AD
4	Asafa Powell	Asafa Powell	Jamaican	9.72	2008AD
5	Nesta Carter	Nesta Carter	Jamaican	9.78	2010 AD
6	Maurice Green	Maurice Greene	American	9.79	1999 AD
7	Justin Gatlin	Justin Gatlin	American	9.79	2012 AD
8	Steve Mullings	Steve Mullings	Jamaican	9.80	2011 m
9	Donovan Bailey	Donovan Bailey	Canadian	9.84	1996 AD
10	Bruni Surin	Bruny Surin	Canadian	9.84	1999 AD

References

1. ^ ^{A b v} "Running a your Sprint (Athletics)" , Www.topendsports.com , Retrieved 5-5-2020. Edited.
2. ^ ^{A b} " your Sprint" , Www.britannica.com , 28-4-2005, Retrieved 5-5-2020. Edited.
3. ^ ^{A b t w c} "Track And Field , : Running a Events" , Www.ducksters.com , Retrieved 5-5-2020. Edited.
4. ↑ Lisa Maloney (19-9-2019), "What Are the Benefits of Sprinting?" , Www.livestrong.com , Retrieved 5-5-2020. Edited.
5. ^ ^{A b t w} Darryl Edwards , , "7 Benefits Of Sprinting" , Www.primalplay.com , Retrieved 5-5-2020. Edited.
6. ^ ^{A b} Health Fitness the Revolution (5-6-2015), " . Top 10 Health Benefits Of Sprinting" , Www.healthfitnessrevolution.com , Retrieved 5-5-2020. Edited.
7. ^ ^{A b} Tyler Courville (30-4-2020), "How To Do To Training your Sprint" , Www.wikihow.com , Retrieved 5-5-2020. Edited.
8. ↑ Erica Roth (27-6-2019), "Proper Warm-up for Sprinting" , www.livestrong.com , Retrieved 5-5-2020. Edited.
9. ↑ "Sprinting at the Olympics" , www.topendsports.com , Retrieved 5-5-2020. Edited.
10. ↑ "Top 10 Fastest Runners in the World (100 meter dash)" , www.top10hq.com , Retrieved 5-5-2020. Edited.