PE:2 Running For Fitness Handout

Cardiovascular Endurance Running Form

• It is considered the most important component of physical • Straight posture with a slight forward lean from the ankles,
fitness which utilizes the force of gravity to pull the runner forward
• one of the best indicators of overall health. • Head up and looking forward
• increases your chances for living a longer and healthier life. • Shoulders relaxed and dropped down Arms relaxed at the sides,
• relates to the body’s ability to generate energy and deliver with elbows held at 90 degrees. When running, arms swing
oxygen to working muscles. forward
• This is the ability of the body to work continuously for extended • and back, never crossing the midline of the body.
periods of time. • Landing on a bent/flexed knee rather than a straight knee
• lowered risks of adult lifestyle diseases: type 2 diabetes • Short strides with a high cadence (stride rate) of at least 180
cardiovascular disease,, and obesity. steps per minute
Aerobic “with oxygen” • Landing near one’s center of gravity (underneath the hips).
• strengthen the heart and lungs, and make your working muscles • Aiming to land on the middle (midfoot) or front (forefoot) of the
more efficient at using oxygen. foot rather than at the heel (heel strike).
• Increase stroke volume (amount of blood pumped per • Lower leg is relaxed
heartbeat) Signs that you may be injured or need to alter or stop your
• Running, Swimming, biking running include:
Anaerobic “without oxygen” • Pain or discomfort while running
• To produce more energy, your body uses its anaerobic system, • Pain at rest
which relies on energy sources stored in your muscles. • Inability to sleep
• Weightlifting, jumping, sprinting, high-intensity interval training • Limping
(HIIT), biking • Easily experiencing shortness of breath (exercise asthma)
During Exercise • Stiffness
• More demand is needed. The body adapts and adjusts to meet • Headaches during or after running
changes. • Dizziness or lightheaded feeling any time
• Body cells need more oxygen and fuel, and to eliminate waste
products. Steady Run
• Heart rate increases the staple diet of long distance runners, although (particularly in the early
• Heart stroke volume increases part of a training year) they are useful for all runners right down to those
STROKE VOLUME – amount of blood the heart pumps with each competing 100m.
beat The length and pace of a run will be highly variable dependent on a range
• The heart pumps and circulates more blood per minute as a of factors, split into two 'categories'.
result of the faster heart rate and greater stroke volume. Athlete's Fitness
• To oxygenate this increased blood flow, the person takes deeper the condition of being physically fit and healthy.
and faster breaths Running Conditions
Benefits of Cardiovascular Endurance It is often suggested that running on grass, woodchip, etc. is a lot better
• Improved Cardiorespiratory Functioning than running on concrete as it decreases the impact on the athlete's legs.
• Improved metabolism Whilst this is true, with the advent over the last 20 years of far more
• Reduced the risk of developing chronic diseases cushioning in running shoes, sometimes running on roads may be better as
• Better control of body fat there may well be better lighting at night and less chance of an uneven
• Improved psychological well-being surface. Obviously, if out running at night it is advisable to wear white or
Target heart rate zone reflective kit.
• the range of heart rates that should be reached and maintained Fartlek Run
during exercise to obtain training effects. It was first practiced in Sweden in the 1930s, with its literal translation
• 220-age=Max Heart Rate (MHR) being speed play.
MHR x 50% Training Intensity In a fartlek session, typically, the athlete will vary the speed at which they
MHR X 85% Training Intensity are moving at different stages of a run for set periods of time with faster,
slower and sometimes intermediate speed runs. Generally the variables
FITT PRINCIPLE
that are time based, with distance being a secondary concern (expect
• Frequency: refers to the frequency of exercise undertaken or
perhaps the total distance to be covered).
how often you exercise.
• Intensity: refers to the intensity of exercise undertaken or how
Paarlauf Run
hard you exercise. Paarlauf is not a very commonly used form of running, but can be a fun
way of training with significant benefits. Literally it means “pair run”, but is
• Time: refers to the time you spend exercising or how long you
basically a relay which can be done with two or more people. The relay
exercise for.
comprises of one of the team running whilst the others rest, before they
• Type: refers to the type of exercise undertaken or what kind of
get to go again.
exercise you do.
PE:2 Running For Fitness Handout
Interval Run PROGRESSION
Training sessions where you do repetitions with recoveries between them To steadily improve fitness levels, physical demands to overload an
running at a speed which is greater than they could for a steady athlete’s system must continually increase. If the training demand is
run.Generally during an interval session "overloading" occurs where levels increased too quickly, players will be unable to adapt and may break
of oxygen debt and therefore lactate / lactic acid levels are increased to a down. If the demand is not adequate, they will not reach optimal fitness
level that would be unsustainable were the whole session run as a single levels.
repetition REVERSIBILITY
Uphill and Downhill Run When player stops training, their gains will disappear quicker than they
Don't start thinking that you want to attack the hill. The key to running were gained. The rate of decline for athletes will depend on the length of
hills properly is to maintain your effort level (which translates into a training before detraining, the specific muscle group and other factors.
slower pace on the uphill), so you don't waste energy and end up out of Maintaining a moderately high level of fitness year-round is easier than
breath at the top of the hill (that's a common mistake among runners). detraining at the end of the season and then retraining at the beginning of
As you approach an uphill, make sure you have good running form. Your the next.
arms should be at a 90-degree angle and should be moving forward and VARIATION
back (rotating at the shoulder), not side to side. After training for several hard days, players should train lightly to give their
Your back should be straight and erect. You can lean in very slightly from bodies a chance to recover. Training cycles should be used over the course
the hips, but make sure you're not hunched over. of the year to vary the intensity and volume of training to help achieve
Concentrate on swinging your arms lower and shorter. By keeping your peak levels of fitness for competition. This principle also implies that
arm swing lower and quicker, your legs will stay lower to the ground exercises and activities should be changed regularly so that players do not
resulting in a short, quick stride. overstress a certain part of the body. Mixing up activities also maintains
As you reach the top of the hill, you can begin your normal stride again. If interest in training.
you ran the hill properly, you'd be able to pass runners who wasted too Stretching
much energy on the hill. Dynamic
The best way to run downhill is to lean forward slightly and take short range of motion recommended for maintaining flexibility warming up
quick strides. Don't lean back and try to brake yourself. Try to keep your joints and easing muscle tension. Dynamic movement of body
shoulders just slightly in front of you and your hips under you. Although Static(safest and most practical way)
it's tempting to overstride, avoid taking huge leaping steps to reduce the Slow gradual lengthening, holding and releasing of specific muscle groups.
pounding on your legs. Muscle spindle response is avoided. You can stretch the muscle more
Principles of Training effectively
SPECIFITY
The specificity principle asserts that the best way to develop physical References
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OVERLOAD Hadafi Fitri Mohd Latip, Abdul Hafidz Hj Omar, et Ardyansyah Shahrom.
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ADAPTION Adopting Proper Running Form Techniques on Hip Strength in Healthy
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