Running the 800m

The 800m is THE middle-distance track event. At two laps around a 400-meter track, the 800m has its origins from the traditional English race of a half-mile(804.67 meters). The 800m is a unique event in the sense that it requires fundamental skills from both sprint events  and long distance events. These skills are:

• aerobic endurance
• anaerobic conditioning
• sprint speed

A strong 800m at 100% effort takes a high toll on the both the aerobic and anaerobic systems of the athlete. Therefore, an 800m runner must train in both systems. For this the 800m is called an "endurance sprint".


Race Strategy:

The 800m is the shortest event in which runners converge In Lane 1. At the start of the race runners are positioned in a stagger, with each runner given an individual lane(pictured right). After the first 100 meters along the curve, the runners are allowed to shift inwards to the innermost part of the track, as that is the path that covers minimal distance. Here runners will compete for positioning and it is common for a few runners to be "boxed-in".
This shows how crucial it is for the 800m runner to be aggressive right at the start to obtain good positioning for the remainder of the race.

The ideal method for an athlete to run the 800m is to run the first 400 meters at 90-93% effort of his best 400m. For example, if an athlete has a 400m PR of 50s, he should run the first 400 meters at 53.5-55s. The goal for the last 400 meters is to run it in as close of a time to the first 400 meters. However this is easier said than done, as runners typically reach their anaerobic threshold during the final phase of this lap. From my personal experience, the last 200m is the most difficult part of the race. Here is when the pain is most extreme. Legs start to feel heavy and arms feel like spaghetti. But don't give in, IT'S ALMOST OVER! But, DON'T LOSE FOCUS, because here is also when the race is won or lost.

Often the race is won by the runner with the best position entering the final 200 meters. However, even if the runner is in first coming into the homestretch, a strong finish is always needed. It's not uncommon for the first place runner to be passed in this final phase of the race (trust me I've been victim to this). Entering the last 100 meters, runners are under extreme pain in both their legs and arms, but must be disciplined to hold their form. Watching an 800m race, one will see runners turn over their legs much slower at the finish than at the beginning of the race. To overcome this, their arm swing becomes more vigorous as it helps propel themselves forward. (Not convinced? Try running with your arms behind your back. Not going very fast eh?)

After crossing the finish line all the pain that was building up throughout the race is shown by athlete. Symptoms include:

• Heavy, heavy breathing
• Burning legs
• Feeling like collapsing
• Dry throat
• Rapid heartbeat
• All of the above

My very first 800m race, I crossed the finish and was already beginning to cramp in my gluteal muscles(the butt) just thirty seconds after crossing. Its important to get a cool-down jog of about 5-7 minutes and to stretch the major leg muscles after running the 800m to avoid cramping later.

The current world record for the 800m is held by David Rudisha of Kenya who clocked a time of 1:40.91 at the 2012 London Olympics.