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Middle Distance Running for Beginners

Middle Distance Running for Beginners

The Athletarian
The Athletarian

You may have heard of middle distance running, but you have no idea of how it works. They are tracked races of up to 3000 meters, but mostly it is generally accepted that the actual middle distance run is from 800 meters to 1500 meters.

It is also referred to as endurance running. 800m run is the shortest endurance race, and it is more like a sprint event. The first half of the race is usually faster than the last half of the race when it comes to top performances.

If you consider becoming a middle-distance runner, keep reading this article to find out the tips you can use to be a good runner.

How to Become a Middle-Distance Runner

Becoming an endurance runner is very challenging. It is because it requires a lot of mental and physical body strength. To run for a long distance without giving up, you need to be realistic about the goal you want to hit. First, check your fitness level, then make a decision and always feel your body.

Do not be too hard on yourself because running endurance increases over time. You will also need to do workouts to get the ideal body type of a runner and check the foods you eat. We all have different body somatotypes, which is the physic, fat, and muscle ratio we have.

That is why you need to pay close attention to the foods you eat and the exercises you do. Please do not overlook the aerobic capacity because it is what you will need during the real race.

Therefore, you will need a good aerobic train so that your 800m or 1500m run becomes rewarding. Good training also benefits you in other ways like;

  • It improves your running economy
  • Builds your muscle
  • Improves your cardiovascular fitness

Lastly, plan in advance for either the 800m or the 1500m. Both of these races are under middle distance running, but they require different aerobic training. To understand how they work, keep reading.

The 800m Race

The 800 meter event is more like sprinting. Some runners prefer running the first lap faster and the second lap a bit slower while others prefer running the first lap slower then more quickly to the end, also known as negative splits.

Negative splits are mostly beneficial for non-trained 800m athletes. It is because they try to run the first part of the race comfortably and then run fast almost to the end of the race.

Using the strategy is not such a bad idea as professional athletes also use it. Although the positive splits have mostly been used in the fastest 800m runs, if you are a beginner, try to use the negative split. It doesn't mean that you won't win the race if you use the strategy.

The 800m Training program

The way you start your 800-meter race will determine whether you will win the race or not, especially in the Olympic games and other challenging competitions. If you want to win the world record, you need to start planning early to sustain injuries during the race.

The best way to train is to start by running 200m repeatedly until you feel you are no longer straining and then following with 400m. Ensure that you cover both distances consecutively then finish with the rest. When the guns go off, it is essential to concentrate as you will need to start running aggressively.

Once you are sure about your training regarding the 800m race, save your energy, then sprint in the last 100m. Also, do not slow down before you reach the finish line. It is because your competitor might bypass you when you are close to the finishing point.

The 1500m Race

When it comes to the 1500 meter race, you need to have an adequate aerobic capacity as you will need it. It is one of the longest middle distance races on the track. Therefore, you need good aerobic training because running properly will help you conserve energy and run more efficiently.

1500m athletes who run for the world record train adequately so that they can endure the long-distance run. Running 1500m is not an easy thing as you will need to have an ideal body type. Plus, again, you will need to position yourself in a good way to improve your performance.

Some of the best position to have during a 1500m run include;

  • Avoid looking down
  • Keep your shoulders relaxed
  • Bend your elbows
  • Lean slightly forward
  • And relax your hands

The 1500m Training Program

When you've learned how to position your body in the best way, it is time for you to train adequately for long distance running. It is essential to warm up your body before you begin the 1500 meter race.

You can start by maintaining the overall pace in the first 400m. Then you could slow down as you progress. During the 1500m event, do not forget the importance of sprinting, as it helps you increase your metabolism so you can complete the entire miles of the race.

The 1500m race is very tiring but do not give up in the middle of the race but continue at a moderate pace. In the last 400m, your competitors are also tired, and if you try to run a bit faster, you are most likely to win the game.

Usually, long distance running does not only require an ideal body type but requires;

  • Strength
  • Speed
  • Efficiency
  • Suppleness
  • And Coordination

.If you do not have an Ideal body type, do not worry. This should tell you that you can alter your somatotypes through constant practice to become a fast runner.


Middle distance running can become part of you as long as you keep practicing consistently. The 800 meters and the 1500 meter run are both challenging, but the way you start your race will determine whether you will be successful.

You also need to check your body type and know the best exercises and food to take. Somatotypes are essential in athletics as it helps determine suitable races for you in the view of your body construction.

The tips above are meant to help you whether you want to run for the world record or middle-distance races.