1. Down and Dirty
The middle distance race is a short 800-meter run and can be done in sprint-like fashion or with a long steady gait. The race can take as little as a minute and half to three minutes to run. It involves a variety of styles and abilities. The middle distance race is run in quick spurts or put together in a series of courses. This type of running requires intense training and athletes must give all of their energy to the run. It puts the body into an anaerobic state, which means that you will crave oxygen while you are competing.
2. Warm up
The warm up and cool down are almost as important as the run itself on race day. Because the oxygen levels are so erratic during the middle run, the body needs time to prepare and recuperate. You need to do the warm up routine immediately before hitting the track. By sitting in between warming up and racing, you can negate all the effects of the warm up and lose some of the edge. You should do something to break a sweat and get the heart pumping close to its aerobic state and be ready to turn it up about 10 minutes before running.
3. Keep Running
The best kind of cool down to get your oxygen levels balanced and to cool down the muscles is to keep running. Do an easy jog for about 10 to 15 minutes immediately after the competition. Stop to stretch afterwards and then take a shower. This activity will help you move into a recovery state and will help to prevent future injuries.
4. Take Time off
Give your body time to recover between competitions and heavy training. Take walk breaks while running. Get involved in another sport to train other areas of your body to support your running. A strong core will help you maintain your energy and keep a good posture while running. Add floor work with crunches and free weights to tone your already lean muscles. While you won't need to do much in the way of leg exercise, don't forget about your ankles and hips. Put them through some regular routines with weighted pulleys.
5. Fill 'up
Fuel your body during training. You'll want to up your intake of carbs to give you the kind of energy and muscle tone that will carry through the race. Drink a high-energy drink loaded with carbs before a run and immediately after. Include extra protein in your diet to help with muscle healing. Iron is an important ingredient for runners; if you do not eat a lot of meat, then take an iron supplement. Also include Vitamin C to increase the iron absorption.
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