Middle-distance running

Middle-distance running refers to a class of competitive running events. While different sources and organizations disagree on the exact definition of a middle-distance event, typically events that are longer than 400 meters (about one-quarter mile; a single lap around a standard track) and as long as 3,000 meters qualify. Some sources include the 3,200-meter run (almost two miles; eight laps on a track) as the upper limit of middle distance, though most track organizations place that as the shortest standard long-distance event.

Competitive middle-distance running is extremely challenging, requiring a great deal of stamina, speed, strength, and awareness of the flow of a race. Runners must maintain a very high speed for much longer distances than in sprinting events. When run on a track, positioning is crucial to middle-distance events. Runners need to gauge exactly when to move for inner lanes and how long to conserve their energy for a final sprint.

Origins and History

Foot racing is one of the oldest known forms of competition. The ancient Greek Olympics featured footraces. The marathon, a long-distance footrace, originates from an ancient Greek story. With a battle looming, a Greek soldier ran from Marathon to Athens to share the news and recruit fighters. In the mid-nineteenth century, the United States began holding track-and-field events. Intercollegiate sports competitions emerged shortly afterward, and track-and-field was a sport that most schools could afford to support. The modern Olympic Games, which began in 1896, adopted the marathon as one of its events. By 1921, the official distance of a marathon had been established.

Women began competing in Olympic track-and-field events in 1928. In the mid-twentieth century, running, jogging, and track-and-field became much more popular. The general population came to understand the health benefits of running, and it became a common form of exercise and recreation. With more people taking up running for exercise, the variety of runners increased. Some were pure sprinters, while others built up endurance. More middle-distance events emerged as a direct result of this increased running popularity. The additional events helped emphasize different levels of speed and endurance that were on display in the running world.

The most common middle-distance events are the 800-meter run, the 1,500-meter run, and the 1,600-meter run. The latter two are almost never run at the same meet. Which one is used depends on the nation in which the run takes place. The 3,000-meter steeplechase, which places obstacles and water pits in runners' paths, is less common at lower levels but a regular event for most international, collegiate, and professional competitions. Relay races combine middle-distance runs with the timing and form required for efficient baton passing. Some events of similar length coexist due to different measurement systems. The United States used yards to measure race length for a time, resulting in the 880-yard run and the 600-yard run, both of which are very uncommon in the twenty-first century. Other uncommon races are now primarily used to help runners build endurance for shorter events. These include the 500-meter, 600-meter, and 1,000-meter runs.

Rules and Regulations

Most middle-distance events take place on a track. Unlike sprints, middle-distance events rarely make use of starting blocks. Since most middle-distance runners do not run the entire race at their maximum speed, the initial launch is less important than in a sprint. Typically a starter will use a special pistol to signal the start of a race. Runners will often be advised to "take your mark" prior to the start and are sometimes given the additional notice of "set." If the starter does not have a pistol available, which often happens, especially at the high school or middle school level, he or she may simply shout "Go!" while raising and dropping his or her arm to provide a visual indicator along with the sound. Similarly, if a pistol is being used, runners are advised to watch for the smoke it emits after firing.

If a runner launches past the starting point before he or she is cleared to begin, the race results in a false start. Two quick shots of the pistol indicate this. All runners must return to their places and are given a few seconds to refocus on the upcoming race. Depending on the level of competition, the offending runner may be disqualified from the race.

Once the race begins, runners must advance around the track for the designated distance. In middle-distance events, runners are assigned to lanes prior to the race. They are typically allowed to move to the innermost lane after a certain point, usually the first or second turn of the first lap. Middle-distance races usually use a "waterfall" start, which is a curve that ensures the outer lanes start farther ahead than inner lanes, evening out the distance run prior to the point where they can change lanes.

Strategy and Tactics

Middle-distance runners have to carefully balance aerobic and anaerobic running. Aerobic running means that the body is receiving the oxygen it needs to sustain the run. Anaerobic running takes place when the body needs more fuel to keep up that level of activity. The body begins burning lactate, which is not sustainable but helps build muscle and allows runners to sprint for a time. Both aerobic and anaerobic exercise are essential to a middle-distance runner's training and conditioning.

Middle-distance runners need to be mindful of their position. They need to time their move to the inner lane so that they are not blocked by other runners but also make the move as quickly as possible to minimize the distance they have to run. Their current position in the run is also very important to keep in mind. Some runners are best if they can obtain a lead early and dictate the pace of the entire race. Others are better off conserving their energy, letting their opponents wear down and passing them over the course of the race.

The psychological factor of running with opponents and teammates is very important to racing. Most runners find it easier to maintain a strong pace when there is another runner that they could conceivably catch. Teammates may use this to help urge one another on and keep up their speed.

Professional Leagues and Series

The primary regulating body of professional track-and-field competition is the International Association of Athletics Federation (IAAF). The IAAF oversees the Diamond League, which is a series of competitions that take place over the course of a year, with runners accumulating points in each of them. At the end of the year, the champion is the runner that has collected the most points. The middle-distance events supported by the IAAF are the 800-meter run, the 1,500-meter run, and the 3,000-meter steeplechase.

The Olympics support the same middle-distance running events found in the IAAF Diamond League. For many years, the rivalry between American and Soviet runners was a major part of Olympic track-and-field, with the increased interest in running as exercise and competition coinciding with the Cold War between the two nations.

At the collegiate level, running events are regulated by the National Collegiate Athletic Association (NCAA). The NCAA groups schools into conferences, which consist of about a dozen schools, usually gathered in the same region. Throughout the season, schools compete to be the greatest within their conference. They are also nationally ranked, but with hundreds of schools and fewer than twenty competitions on a given school's schedule, this is not directly determined by total wins or points. Some schools have better teams than others, so not all victories are considered equal. By the end of the season, conferences will host meets to determine their champions. Then a series of meets will occur among the top-ranked teams to determine a national champion.

Popularity

As a spectator sport, middle-distance running appeals to a much smaller niche than other sports. Even in comparison to other running events, it frequently gets less attention than sprints or marathons. Sprints draw spectators with the displays of sheer speed, while the large amount of participants and the extreme distance they endure give marathons appeal. The Olympics are the only major source of exposure for middle-distance running events.

However, running is extremely popular in middle school, high school, and college athletics. Running requires minimal equipment and resources, allowing schools of all budgets, square footage, and student body size to support competitive running. Several schools forgo more equipment-heavy track-and-field events, such as the pole vault, but still have athletes compete in running events.

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