Running - Long-distance Description
Running can be an excellent method of increasing
aerobic/cardiorespiratory fitness as well as muscular endurance. Running is
very convenient, as it can be done virtually anywhere. It can also
be adapted to provide either aerobic or interval exercise. Always
warm-up and stretch before running to improve performance and
prevent injuries.
Running - Long-distance Warnings
- Those with chronic knee, lower back, hip/pelvis, ankle or
leg problems should seek medical clearance before distance running.
- Asthmatics and other bronchial or pulmonary disorder
sufferers should seek medical advice before starting this activity.
Running - Long-distance Risks
- Ankle or toe sprains
- Knee injury such as chondromalacia, tendinitis, swelling
(synovitis), iliotibial band injury
- Shin splints
- Stress fractures of pelvic and hip bones, tibial bones (leg) or toes
- Muscle strains of calves, hamstrings, quadriceps or lower back
- Amenorrhea for female long-distance runners (seek
medical advice if menstrual irregularity develops)
- Environmental hazards: extreme cold and heat are
dangerous; rain and snow can cause slippery or uneven road/track
conditions
Running - Long-distance Sport-specific applications
- Marathon
- Triathlon/duathlon
- Decathlon
- Modern pentathlon
Running - Long-distance Equipment required
- Footwear (see equipment section)
- Clothing: should be light-weight; dress accordingly for weather
Running - Long-distance Applicable substitutions
- Long-distance treadmill work
-
Jogging
- Cycling
- Long-distance racewalking
Running - Long-distance Reference sources, organizations and publications
- American Running and Fitness Association (AR&FA): (301)
897-0197
- The Athletics Congress (TAC): PO Box 120, Indianapolis,
IN 46206, (317) 2610500
- U.S. Olympic Committee: 1750 East Boulder St.,
Colorado Springs, CO 809095760, (719) 6325551
- NCAA: 6201 College Blvd., Overland Park, KS 662112422,
(913) 3391906
- Road Runners Club of America (RRCA): (703)-836-0558
- Galloway's Book on Running, Jeff Galloway, Shelter Publications
- The Marathon Footrace, David Martin & Roger Gynn,
C.C. Thomas Publishers
- Ultramarathoning, Tom Osler and Ed Todd, World
Publications, Inc.
- Improving Your Running, Bill Squires, The Stephen Greene Press
- Running Times Magazine: (703) 4912044, Subscribe: (800)
8725402
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Mode
Cardiorespiratory: Aerobic/Interval
Fitness Benefits
- Cardiorespiratory 5
- Flexibility 1
- Muscular Strength 1
- Muscular Endurance 5
- Body Fat Recution 5
Fitness Requirements
- Cardiorespiratory 3
- Flexibility 1
- Muscular Strength 1
- Muscular Endurance 3
- Coordination/Skill 1
Muscle groups used
Primary muscles: quadriceps, hamstrings and calves
Assistance muscles: hip flexors, lower back (erector
spinae), abdominals, obliques, shoulders, biceps, triceps and upper
back (the latter muscle groups are used as stabilizers while running)
Energy expenditure
Approximately 0.1 Calories per minute per pound of body weight
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