equipment
- Sprint shoes
Track (competition)
Stopwatch
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fitness components
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- You require cardiovascular endurance, speed, muscular endurance, co-ordination and body composition to be able to run.__
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techniques
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- Hold your head high, centered between your shoulders, and your back straight. Imagine your body is hanging from a string that is attached to the top of your head. Do not lean your head too far forward; this can lead to fatigue and tightness in the neck, as well as the shoulders, back and even your hamstrings. While a backward lean is not as common, doing so puts greater tension on your back and legs, so avoid that, too.
- Focus your gaze approximately 30-40 yards in front of you. Looking down when running can lead to greater strain on the neck muscles and spine, which can lead to fatigue especially in the latter part of your run.
- Relax your jaw and neck. Holding too much tension in your face and neck can lead to tension in other parts of your body, making for an inefficient (and tiring) run.
- Keep your shoulders relaxed and parallel to the ground. Do not pull your shoulder blades together as this increases shoulder tension. Your shoulders should hang loosely with a slight forward roll for optimal relaxation. If your shoulders rise toward your ears or tense up during your run, drop your arms and loosely shake them out. Do this several times during your run.
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current events
Olympics 2012 (past)
Flora London marathon
The Great North run
Flora London marathon
The Great North run
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strategy
Do the minimal training needed for optimal results.
Be consistent
Balance hard efforts with rest
Be consistent
Balance hard efforts with rest
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positions
Crouch position
Stand position
Stand position
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safety
Make sure you're visible
Don't run alone at night
Don't wear headsets
Run with others
Don't run alone at night
Don't wear headsets
Run with others
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rules
- Don't run more than two across
- Runners must remain in the same lane or else disqualification
- Start at the same place and finish at the same time
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methods of training
- Abdominal exercise: Lay on your back with your hands behind your head. Then with your knees straight, scissor kick in the air with your legs.
- Leg and back exercise: From erect position feet shoulder width apart, arms extended sideward, touch left toe with right hand, then touch right toe with left hand, then repeat that motion over again.
- Hip-Flexibility Exercise: Lay on your back, then lift your legs straight up and put your hands behind your back, so that you are in the candlestick position. Rotate your legs as in riding a bicycle. Star slowly and increase speed.
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