Running and Jogging
History:
Walking Jogging and Running Physical Skill Cues
- Human beings started walking and running some 4-6 million years ago when we evolved and rose from all fours.
- It was Pheidippides (490 BC), an ancient "day-runner," who put running on the map. Pheidippides is purported to have run 149 miles to carry the news of the Persian landing at Marathon to Sparta in order to enlist help for the battle. Scholars believe the story of Pheidippides may be a myth, yet the myth had legs and was the genesis of the modern marathon.
- It was the first running of the marathon (26 miles 385 yard) in the modern Olympic Games of 1896 in Athens that commemorated Pheidippides' historic run.
- Thousands of road races and marathons occur each year.
- Running is the sixth most popular exercise in the United States.
- Your head weighs at least 13 pounds. So you have to support your head by having good running posture to keep your head balanced.
- Even if you’re a super-slow jogger, you’ll burn at least 10 calories per minute of running.
- The record for most marathons run on consecutive days is 365! Belgian runner Stefaan Engels, knows as the “Marathon Man” set the record in 2011, aged 49!
Walking Jogging and Running Physical Skill Cues
- Head: You should look forward toward the horizon when you run. To do that, keep your head on top of your spine and do not bend forward or look down at your feet. Your head weighs at least 13 pounds, and you don't want it dragging you down with forward-head posture! The emphasis is on keeping your body erect, because you're fighting gravity when you lean forward (it's okay if you look down at the ground at least 20 feet ahead of you since you won't lean forward to do that).
- Shoulders: Keep them relaxed and loose. Shrugging, tightening, and creating tension in your shoulders and neck will waste energy and deplete you quickly.
- Torso: Track coaches describe the ideal posture as running tall, which means that you stretch yourself up to full height with no strain from the torso. This will allow you to breathe maximally and put your body in the optimal biomechanical position for moving forward.
- Hips: Your hips are close to your center of gravity and will be in proper alignment if your torso and head are aligned. If you lean forward, your hips will tilt forward too and that will strain your lower back.
- Legs: Sprinters lift their knees very high when they run, but for distance running, and even shorter distances, keep your knees low. It takes a lot of energy to lift your knees, and even running a mile will be tough if you do so. Instead, quicker ankle action will help you increase your speed.
- Ankles: Your ankles are efficient levers that have the potential for great power when you run. Feel your calf muscles and ankles work as you push off on each step.
- Arms: Arms should remain close to the body and swing forward and back and not across your body to minimize torso rotation. Your hands should not cross the midline of your body. The swing should be held low, elbows bent at a 90-degree angle and relaxed. You should do most of the work with your lower arms; the upper arms should not move very much.
- Hands: Cup your hands by gently touching your thumb to the top half of your index fingers. It's as if you are holding a small bird that you don't want to fly away but you don't want to squeeze too tight either.
- Breathing tips: Lift your chest up and out while running to breathe deeply. Also exhale fully; this will increase your inhalation. Keep some focus on your torso, neck, and shoulders, too. Tight muscles will constrict breathing, so work on maintaining a relaxed posture when you run.
- Running uphill: Maintain your rhythm and the same level of effort but shorten your stride and slow down as you climb.
- Running downhill: Let gravity work so the hill pulls you down, but stay in control. Your stride will lengthen, but don't let it lengthen too much because the pounding will fatigue your legs.
Heart Rate Monitors
Study Guide
Updated 10/28/2014
HRM unit_study_guide.pdf | |
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HRM unit_study_guide_spanish.pdf | |
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Class room resources
Find your Target Heart Rate | |
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Heart Rate Class Resources.pdf | |
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Heart Rate Monitor Skill Assessment Rubric.pdf | |
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