Running the 800m run is a very difficult race for many, and it takes a balance of pacing and sprinting throughout it to be able to perform your best. Proper training, a good mind set, and knowing how to run the 800m is very beneficial to being able to run your fastest in the race.
Before the 800m run
Run pace 200m runs a few days before the race if you are unsure of your pace. Take your desired 800m time, and divide by 4. Run that time 2-3 times at 200 meters to find the pace you should be running for your time.
The day before, be sure to carbohydrate load your meals. Eating pasta can give you massive amounts of energy for the next day to help you while running 800m.
Be sure to run at least 2 laps and stretch very well, it will help your muscles and tendons to be able to run 800m. Spend a minimum of 15 minutes stretching and be sure to cover all of the major muscles.
Within 15 minutes of your race, get your track spikes on and run quick 40m build ups. Start slow on them, and work your way up to a decent sprint. Do about 3-4 40m build ups to prepare to run 800m’s.
During the 800m run
When the gun goes off, get out to a faster start than you would expect. The other runners will also do this, and after 150 meters, everyone will settle into their normal pace. You do this to be sure to get good position so you don’t waste energy passing other runners while running the 800m.
Always try to stay on the very inside of the 1st lane. This insures you run the shortest distance on the turns, and so that you don’t get passed on the inside of the lane. Try to pass runners on the straight-aways, rather than the turns, but you can pass on the turns if you absolutely need to.
Run a normal paced 1st lap, based on your pace you did in the 200m a few days before the race. Don’t be scared of running too fast on the first lap, if you make yourself slow down to pace, you can often get slower times than if you didn’t. If you properly trained, you will be surprised how fast you are able to run the 800m’s second lap.
Be sure to breath a lot, and don’t tense up any of your upper body. Pump your arms, but don’t lock up and tense them, as this wastes energy and will tire you out while running the 800m.
Half of this race is the mental aspect. You have to want to stay with people and pass them, and you need to learn to tune out the part of your head saying that you are tired and can’t run this fast. Once adrenaline kicks in, you can run much faster in the 800m than you ever could in practice. let your will and emotion carry you through the 800m.
At the end of the first lap, now is when you begin to increase your pace. You will feel tired, and although it may feel like you are running your pace, you are probably going slower than your preset pace, and to compensate in your head, you need to increase the pace. If you are thinking to yourself, “I don’t know if I can run one more lap,” you are probably running the right pace for an 800m!
On the back stretch of the second lap, now is when you begin your kick. Most runners will wait until the final stretch when they see the finish, but that is much to late to use up your energy reserves while running 800m. Build it up the entire back stretch until you are at a fast sprint.
Coming onto the final stretch, you should feel more tired than you ever had before. Give it everything you have to make it to the finish of the 800m. Keep your running form, try not to resort to tossing your body from side to side. Many runners forget their running form on the home stretch, and they waste what energy they have left on unneeded movement.
Be sure to yourself as you finish that you could not have possibly have gone faster. Continue to run hard until you are completely over the finish line, and follow the instructions of the event staff until you are off the track.
After the 800m run
Do not bend over onto your knees, bending your stomach, because this restricts the air flow to your lungs. Put your hands above your head and breath, until you are feeling better from running the 800m.
Afterwards, run a short, slow jog to refresh your legs. Although you may not feel like moving, you will feel much better after a short jog.
Congratulations after your race, you are on your way to improving your times at your next 800 meter run.
