Definition of rapid running – ryan

‘);
}

Rapid Rules Rules

The rules of rapid running are numerous, like any other sport, while a clarification of the most important and most prominent rules:

Linking players

The players ’lineup varies in the race track, depending on its different category; In the rapid running race for a hundred meters, all the contestants line up in a straight line in the race track; As for the two hundred meters and four hundred meters, the starting point of the start of each player differs according to the difference in the corridor in which he runs, and the player who crosses the finish line first is the winner of the race.^(١)

The running path

The running path for four hundred meters is divided into eight corridors, each of which is 2.44 meters wide, in which contestants compete within groups, each of which consists of eight competitors, and the winners of each group move to the next stage of the race until the winner is determined.^(١)

The start of the contestants

There is a specific position that the competitors must take before the start of the rapid running competition, as follows:

• Each of them must stand in their corridor in the running track, and to prove his feet on the ground.^(٣)
• His fingers on the floor should also be behind the starting line, so that all hands are slightly wider than the shoulder width.^(٣)
• Usually, rapid running includes three signs in which the body’s position is changed, namely:^(٤)
• Take your placeAnd at this moment, the hostility must put a strong leg in front of it, and put The background knee is 7-10 cm away From the curved front foot, put the hands on the ground near the starting line and keep the distance between them so that it is equal to the width of the shoulders, and the fingers also come to form an arch with the thumb.
• prepare: And in it the knees must be raised, and the hip to rise above the level of the shoulders a little, and the shoulders are pushed to the start of the starting line a little, and the entire body mass is placed on the hands.
• Go outThen the body must be pushed forward by pressing the ground with the feet, lifting hands on the ground, step forward forward, and starting^(٣) And that is when hearing the sound of the gun, which is marked by the start of the race.^(٢)
• The contestant begins to run with the maximum possible speed to achieve the greatest acceleration that can be reached, then begins with trying to maintain this speed throughout the race distance.^(٣)

The benefits of rapid running

The rapid running sport is a sport that is easy to practice by everyone; It is not limited to competitive athletes; Where it can be practiced by a person who loves sports and movement as an entertainment sport and an exercise of physical health exercises; This is because of its great benefits to the health of the person, which is the following:

• Increased heart strength and activity.^(٥)
• Improving vascular health.^(٥)
• Increased physical strength and endurance.^(٥)
• Accelerate the process of burning fat in the body.^(٥)
• Increased person’s speed in running.^(٥)
• Increased muscle mass in the body at the expense of the fat in it.^(٦)
• Delaying the appearance of signs of aging on the person he is practicing.^(٦)
• Improving the body’s control of glucose production appropriately.^(٦)
• Improving a person’s general mood and increasing a feeling of comfort and confidence.^(٦)
• Increase a person’s mental and mental hardness.^(٧)
• Reducing the feeling of stress.^(٧)

How to do fast running

While a clarification of rapid running stages comes To increase a person’s ability to endure while running over long distances:

• Performing rapid running exercises on flat land by starting to find a suitable place for running, and it is preferable to find a place that contains a field for running races; This is because it contains a floor with a suitable surface and shock.^(٨)
• Heating the body by running for a round or two around the track or for a period ranging from two to four minutes if the rapid running is practiced in a place other than the track for the running race, and it should be noted that some motor lengthening exercises must be practiced to extend some of the body muscles that are used during running.^(٨)
• Setting a timing appropriate for running, it is preferable to start for thirty seconds and try to cut two hundred meters during that period.^(٨)
• Upon starting running and during the first round it is recommended to use seventy percent of a person’s energy, then increase it to an approximate percentage of eighty percent during the second round, then reach the maximum energy and speed possible for the rest of the training time.^(٨)
• It is necessary to take periods of rest between the rapid running rounds so that the person rests for three seconds for each second of rapid running, and that rest must be with normal walking, not by stopping or sitting.^(٨)
• The first rounds of the exercise must be short and less than four sessions via the track, then they will be increased in the future to eventually reach eight or nine sessions; This is according to the person’s fitness.^(٨)
• After completing all rapid running cycles, the running speed is gradually reduced by jogging for about five minutes.^(٨)

Exercise to protect the muscles before rapid running

The exercise of warm -up exercises before doing any of the different types of sports is important for heating and relaxing the body muscles; This is reflected in reducing the opportunity of the player during the game, and the rapid running sport requires many warm -up exercises that are used on the muscles that are used in this sport,^(٩) Among these exercises are the following:

Slow running

This is done via jogging for ten minutes before starting; This helps to raise the heart rate and heat the body appropriately for rapid running.^(٩)

Knee and leg exercises

This is done by sitting on the floor with the stretch of the left leg forward, then bending the knee, so that the right foot presses the left thigh of the leg, then bending and touching the left foot with the back to keep the back straight, then switching the feet positions and practicing the exercise twice for four times, and this exercise will relax the leg muscles and dismantle the knee.^(٩)

Heel exercises

This exercise is practiced by presenting one of the feet by a step from the other, then reduced the body down on the heel of the anterior foot along with the body raising the back toes, then transferring the bodies of the body from the heels to the fifth toe, and this exercise would extend the muscles of the feet and the ankles.^(٩)

Knee exercises

This exercise is practiced by walking with great steps and through lifting the knee high at each step, in addition to bending the elbows and directing the fingers to the top, and this exercise expands the scope of the movement of the hips and trainees in the right way that the contestant must take during running.^(٩)

Errors may occur during rapid running

In the following a number of errors made during rapid running, and some tips to avoid them:^(١٠)

• Rapid entry to the track without pre -preparation for this sport, and to avoid this error, it is okay in practicing an intense training program for muscle and bones exercise and preparing them for the Sabaa.
• Continuous running very quickly inside the stake, which leads to stress, so it is advised to take periods of slowdown during running and then accelerate again.
• Continuous pressure on the body and nerves a few days before the start of the race, which leads to accumulations and exhaustion that harms the player, so it is advised to take a period of rest days before the date of the seam, and there is nothing wrong with the help of the specialized guides.
• Increased interest in shoes and believing that it is the reason for winning or injury, so instead, attention must be paid to the way of exercise and adjust them as much as possible, as it is the basis for winning and injury.
• Not eating enough food, which is a source of energy, especially after exercise, so it is advised to eat a healthy meal consisting of protein and carbohydrates for muscle health.

Fast running in the Olympic Games

Rapid running is one of the competitions that take place during the Olympic Games and with different distances, while a clarification of this comes:^(١١)

• The hundred meters and four hundred meters of men is one of the components of the first Olympic Games held in 1896 AD.
• The year 1928 AD witnessed the addition of the hundred meters competition in the fast running of women, and the hundred meters race in rapid running is the event that is more seen and interested in the followers of different running sports.
• Other competitions were added as two hundred meters to men in 1900.
• The women’s race was added to the category of two hundred meters in 1948 AD, and the four hundred meters race was added to women in 1968.

The most prominent runner of rapid running sport

The following table shows the ten best runners in the rapid running race for a hundred meters throughout history, in addition to the best time that he was able to achieve in the hundred meters race:^(١٢)

What is the difference between fast running and long running?

Rapid running is one of the types of running that is practiced as competitive sports; As there is what is known for running long -distance running, which is more focused on the player’s ability to endure and run quickly and correctly, and long -distance running competitions include three categories: the three, five thousand meters race, and other types in running races is the barrier race in which obstacles are placed along the race track; The contestants must jump over those obstacles to reach the finish line.^(٣)

What is the difference between rapid running and relay races?

Sequence races are the last type of running racing; And during which the contestants compete within the difference; Where the first count from each team runs with a stick with the aim of delivering it to the place of the second host in his team, and so on until the stick is delivered to the fourth contestant in the team, which is running to the end of the race.^(٣)

the reviewer

1. ^ ^{A for Tot} “Sprint Running (Athletics)”, www.topendsports.comRetrieved 5-5-2020. Edited.
2. ^ ^{A for} “Sprint”, www.britannica.com,28-4-2005، Retrieved 5-5-2020. Edited.
3. ^ ^{A for Tot W C H} “Track and Field: Running Events”, www.ducksters.comRetrieved 5-5-2020. Edited.
4. ↑ “Let us learn about the start in running”, e-thaksalawa.moe.gov.lkRetrieved 8/11/2022. Edited.
5. ^ ^{A for Tot W C} Lisa Maloney (19-9-2019), “What Are the Benefits of Sprinting?”، www.livestrong.comRetrieved 5-5-2020. Edited.
6. ^ ^{A for Tot W} Darryl Edwards, “7 Benefits of sprinting “، www.primalplay.comRetrieved 5-5-2020. Edited.
7. ^ ^{A for} Health Fitness Revolution (5-6-2015), “Top 10 Health Benefits of Sprinting”، www.healthfitnessrevolution.comRetrieved 5-5-2020. Edited.
8. ^ ^{A for Tot W C H Kh} Tyler Courville (30-4-2020), “How to Do Sprint Training”، www.wikihow.comRetrieved 5-5-2020. Edited.
9. ^ ^{A for Tot W C} Erica Roth (27-6-2019), “Proper Warm-up for Sprinting”، www.livestrong.comRetrieved 5-5-2020. Edited.
10. ↑ Laughter Keyesians (15/5/2013), “The 10 Biggest Running Mistakes (and How to Fix Them)”, OutsideRetrieved 23/8/2021. Edited.
11. ↑ “Sprinting at the Olympics”, www.topendsports.comRetrieved 6-5-2020. Edited.
12. ↑ “Top 10 Fastest Runners in the World (100 meter dash)”, www.top10hq.comRetrieved 5-5-2020. Edited.