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Running Techniques and Benefits

Running involves an aerial phase where all feet are off the ground. During running, changes in kinetic and potential energy within a stride occur simultaneously through energy storage in springy tendons and passive muscle elasticity. The main muscles worked during running include the quads, hip flexors, hamstrings, glutes, and calf muscles as well as core muscles. Running also strengthens bones such as the femur, patella, tibia, and tarsal bones.

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Rhea Pardiñas
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100 views3 pages

Running Techniques and Benefits

Running involves an aerial phase where all feet are off the ground. During running, changes in kinetic and potential energy within a stride occur simultaneously through energy storage in springy tendons and passive muscle elasticity. The main muscles worked during running include the quads, hip flexors, hamstrings, glutes, and calf muscles as well as core muscles. Running also strengthens bones such as the femur, patella, tibia, and tarsal bones.

Uploaded by

Rhea Pardiñas
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

- R

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g is a method of terrestrial locomotion allowing humans and other animals to
move rapidly on foot. Characterized by an aerial phase in which all feet are

above the ground.

- A characteristic feature of a running body from the viewpoint of spring-mass


mechanics is that changes in kinetic and potential energy within a stride occur
simultaneously, with energy storage accomplished by springy tendons and
passive muscle elasticity.

INSTRUCTIONS:
1. Keep your head straight
- Look straight ahead of you, about 30 to 40 metres out in front, and avoid looking
down at your feet.
2. Don't hunch your shoulders
- Your shoulders should be back and down. Do not hunch over as this restricts
breathing, allowing less oxygen to get to the muscles.
3. Keep your hands relaxed
- Your hands should be relaxed. Tight fists can cause tension to the back and
shoulders.
4. Keep your arms at 90 degrees
- Your arms should be bend at a 90-degree angle. The arm movement helps to
propel you forward.
5. Lean forward while running
- Do not bend forward or backward from the waist as this places pressure on the
hips. Some experts advise running in an upright position.
6. Keep your hips stable
- Your hips should remain firm and forward facing. Keeping this position in your
hips can help prevent low back and hip pain.
7. Don't lift your knees too high
- Land with a slight bend in the knee, this helps to absorb the impact of running on
hard surfaces.
8. Breathe deeply and rhythmically
- Try to breathe deeply and rhythmically. Avoid shallow and quick breaths. Try to
aim for one breath for every two strides.

THE MUSCLES AND BONES STRENGTHENED BY RUNNING ARE:


Muscles
➔ The main muscles that are working the most when you run are your quads, hip flexors,
hamstrings, glutes and calf muscles.
➔ Also tones your core muscles (the muscles of your torso, from the pelvis to the shoulder,
and include the abdominal, lower back, buttocks, pelvis and hip muscles)
BONES
➔ The femur, Patella(kneecap), Tibia(shin bone), Tarsal Bones

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