LSC: Basic Running Skills Senior One

Basic Running Skills

Equipment

In this chapter, you need:

• space to work from preferably a field.
• proper sportswear.
• Batons.
• hurdles/boxes.

Safety

i) The field should be free of potholes.

ii) The field should be free from sharp objects.

iii) The grass in the field should be short.

iv) Make sure your finger nails are short.

v) Ensure that you first warm up before any practice of any activity.

vi) Put on proper sportswear.

Understanding Athletics—Running

Athletics involves three types of activities namely running, jumping and throwing.

These are further categorized into track events and field events. Track events take place on the track, while field events take place inside the track/in the field as shown below.

Your teacher will take you around the arena and you will see the difference. The inside of the arena is called the field. This is where field events (throws and jumps) take place. The outskirts of the arena is the track where running events take place.

There are categories of running events and these include: sprints (short distance) (100 m, relays, hurdles and 400 m); middle distances (800 m and 1500 m); long distances (3000 m, 5000 m, 10,000 m) and road races (cross country and marathon).

Running is something that you have always been engaged in while in your primary school. Running is a form of physical activity based on the natural form of movement at high speed.

It is part of the athletics sports events that make up track and field events. These running events were promoted previously as a means of developing one’s physical ability to chase animals as in hunting or to escape from enemies during the ancient period. Soldiers also used to move long distances on foot during the time of war.

The major goal of running as a sports event is for one to cover a given distance in the shortest time possible to be declared a winner.

The running events and equipment used

There are various running events and these include: sprints (100 m, 200 m and 400 m); middle distance races (800 m and 1500 m); long distance races (5000m and 10000 m); hurdles (100 m hurdles for women, 110m hurdles for men and 400 m hurdles for both men and women) and relays (4 x 100 m and 4 x 400 m). Beside the track where these events take place, there are other equipment needed for proper involvement in the events.

Safe Practices in Athletics Running Activities: Warm-up and Cool-down

When getting ready to participate in any running activity, ensure safety of the learners.

This includes:

– Demarcate the activity area and make sure it is safe with no hazardous material.

– Ensure you are properly dressed in sportswear.

– Do warm-up activities and at the end of the event do some cool-down activities

Starting Running Events

There are two common ways to start a race. You either use a standing start or a crouching start.

Standing start

This is mainly common to middle and long distance runners. It has the following features:

i) Stand at the starting line as shown in the figure below.

ii) Bend forward by leaning on the legs that is put forward.

iii) Your teacher will give you the signal by saying:

 On your mark

 Go!!

iv) On the signal “Go” take off and run at a moderate intensity

Standing Start Rules

i) All runners must stand behind the starting line.

ii) No one is allowed to start before the `Go’ signal is set.

iii) Runners are free to mix up in the lanes available.

The teacher will help you to understand the standing start and perform it better through various practice drills that he will give.

Crouching start

This type of start is mostly used for the sprint races, including relays and hurdle events.

The procedure of a crouching starting is as follows:

i) On your marks:

– Place the front block a distance of elbow to fingertips behind the starting line. The rear foot is placed further back.

– Place the hands directly under the shoulder, with the fingers arched and arms slightly wider than shoulder-width apart.

– Keep arms straight and the weight evenly distributed.

– Put the head in level with the back with eyes looking down.

– Put the rear leg at right angle to the starting line

ii) Set

– Raise the hips until slightly higher than the shoulders.

– Lean forward with shoulders slightly in front of the hands.

– Place front knee at 90 degrees and the rear knee at 120⁰ – 130⁰

iii) Go

This is divided into two (2) phases as seen below.

Drive phase

– Lift the trunk but keep leaning forward.

– Press both legs on the blocks.

– Lift both hands from the ground in an alternately swinging action.

– Pull the rear leg rapidly forward.

Acceleration phase

– Quickly plant the front foot on the ball of the foot.

– Maintain a forward lean with head down.

– Increase your stride length and stride frequency with each stride.

– Maintain low body position.

– Straighten the trunk after 20 – 30 metres.

Practise the crouching start under the guidance of the teacher if you are to become perfect.

Finish

– Throw the body towards the finishing line within the last 1 – 2 metres of the race.

– Make a ‘dip’ finish that involves the chest forward.

Organization of Sprint Races

Sprints include races like 100 m, 200 m, 400 m, the relays and hurdles.

i) Practise sprints at a distance of 30 metres, 60 metres and the 100 metres.

ii) Ensure that you use the correct start.

iii) Observe one another and give feedback to your colleague.

Note: Your teacher will observe and also give you feedback. The teacher will give you various other activities that turn you into a better performer.

Organization of Middle Distance Races

Instructions

– In a group, move randomly within a 40m x 40m area, using one baton for every two athletes.

– Pass batons from the front, side and rear.

– Also work in pairs, practise visual exchanges within a 20 m exchange zone.

Introduction to the Non-visual Exchange