Content

• Steps
• Tips
• Warnings

This article will guide you through the steps required to successfully finish the 800m race.

Steps

1. 1 Find out your competitiveness and pace. Determine if you can outrun your rivals at the start and maintain an intense race throughout the distance, or if you will trail at the end. Don't choose the second option. Do not lose contact, but at the same time, it is important to run at a constant pace, minimizing acceleration and deceleration. Running 800 meters can be tough, but don't give up, find someone to work out together and work out the pace. Leaders usually run the first lap in 55 seconds and the second in 61 seconds, but in some races, all competitors complete the first lap in 60 seconds, and then accelerate. You will feel this dynamics already in the first 200 meters, and it is the maintenance of YOUR own pace that will allow you not to be among the laggards.
2. 2 Develop your pace smoothly. As soon as you get into a rhythm in the first 200 meters, try not to slow down, although this is inevitable. Focus on the marks (you will see the markers every 100 meters, and at the end of the course every 50 or even 10 meters) to calculate your strength and strategy until the very finish.
3. 3 Be careful on the second 400 meter stretch and act accordingly. By the time you cross the starting line again, you should feel tired, but remain relaxed. If you feel that you cannot accelerate after the first 400 meters (this does not mean that you should), then you are exhausted too quickly. The time spent in the first half SHOULD NOT differ by more than 5 seconds compared to the second half, ideally less one to two seconds for the long distance runner and 3-4 seconds for the 400/800 meter runner ... If you were too slow on the first 400-meter stretch, plan to make a strong dash at 300 meters in order to accelerate as much as possible in a straight line.
4. 4 Don't slow down, but remember not to strain your shoulders, but instead focus on accelerating on the last 300m stretch. At this point, you need to take a suitable position to overcome the last 150m of the segment. Choose a position where other runners will not be able to interfere with you (for example, avoid bumping your shoulders with other runners, as this slows down your pace). Again, you must understand and analyze the dynamics of the race (whether it makes sense to run close to the front line of the runners, whether the leaders have accelerated, whether this segment will be covered more slowly, and so on).
5. 5 During the turn, it will feel like an elephant has jumped onto your shoulders. This is because lactic acid builds up more and more in the muscle fibers of your legs. Bring your hips forward, make sure your wrists are raised for a more bouncy movement, and focus on bringing your knee forward enough to balance the position. (In the home stretch, focus on your arms, not your legs. Move your arms faster and your legs will pick up the rhythm. Trust me, your legs know how to keep moving them). If you want to slow down, do it, but often the race is won by the one who slows down the least. Choose your path and just keep running until you cross the finish line.
6. 6 Finally, immediately after the race, do not forget to drink an energy drink and consume a lot of carbohydrates to restore the spent energy. Light jogging will also help to accelerate the blood and speed up the elimination of lactic acid from the muscles, especially if you are going to run another race on the same day. The first hour after running, as well as after strength training, is critical for recovery.

Tips

• If the race takes place during a cold rain, do not overcool before the actual race.
• Try to show everything that you are capable of, but most importantly - remember, there will be many more races in your life that you can win, even if this is not the case today.
• Try to stay calm. Let the adrenaline kick in as you cross the finish line. Try to stay relaxed. Listening to music can help or hinder this, depending on your personality.
• Develop your ability to concentrate and try not to be distracted. Prepare your uniform, shoes, etc., and make sure that all conditions are met, and you can do what you need at the moment (listening to music, joking, etc.).
• Prepare carefully for your race. If it's a mid-season race, then it's ideal to spend the day before it, aiming to recover. If this is the end of the season, it usually takes 2-3 days of rest, combined with short runs. Pay attention to a healthy diet and sleep, and drink plenty of water in the week before a race to prevent energy loss due to mental or physical stress.
• Visualize multiple scenarios as you run to be prepared for them and stay relaxed even if they happen. 15 minutes before bed, imagine that you are running 800 meters in first, last, middle position, etc. Remember to stay relaxed and do not lose heart even when you are behind everyone.
• On the day of the race, warm up your muscles well by doing a warm-up 45-60 minutes before the start of the race. Spend 10-25 minutes on light jogging (suitable for those with good physical fitness), dynamic stretching, squats, lunges, and 1 to 3 minutes of jogging at a pace at which you will run the distance. You should sweat 10 minutes before the start of the race, dress warmly and stay warm for 5 minutes before the starting shot.
• Remember to work on your race time and set your own goals. When reaching them, do not pay attention to how you came in the account, just set a new goal.This way you get better, and your place is closer to the first.
• Remember, unless you are one of the top 5 Olympic runners, your race is unlikely to have an impact on a global scale. Therefore, relax, enjoy and remember that there will still be races in your future, there will be opportunities to run faster, show better results, etc.

Warnings

• After and during the race, you may feel weak or nauseous. If this happens, keep running. This is not always the best solution, but you yourself must find out your limits. After drinking a few sips of water, cool down, sit down / lie down and wait a little before drinking plenty of fluids and food.
• Make sure you practice well before pushing your way into the race. This will ensure you reach the finish line successfully.
• Do not take a hot shower immediately after a race.