TOPIC Basics of Running Skills

TOPIC: BASIC RUNNING SKILLS
PHOTO
Covid-19 PE Holiday Work for S1 Prepared

by Teddy Nabawanda Aug 2020
BASIC RUNNING SKILLS
Key Words After studying this chapter and practicing the
activities, you will be able to;
 Sprint  Understand the concept of running as

used in athletics
 Hurdle  Make improvised athletics equipment
 Relay from local materials which can be used
during their practice
 Baton exchange  Understand the safety precautions before
 Crouch start during and after running activities in order
to prevent injuries
 Perform the various exercises with others
so as to develop the running skills
 Apply the various starts used in running
activities during athletic performances
 Perform short sprints using appropriate
techniques
 Perform baton exchange using visual and
non visual baton exchange
 Perform the rhythmic hurdle clearance
over 3 flights
Requirements
Equipment Safety Precautions
• Field / Space to work out i. The field should be free of

• Proper sports wear potholes
• Batons ii. The field should be free from sharp
• Hurdles/ boxes objects
iii. The grass in the field should be
short
iv. First warm-up before any activity
and cool-down after wards
v. Put on the proper sports gear
vi. Make sure your finger nails are
short
ATHLETICS
 Athletics is a group of sports activities that involves
running, jumping, throwing and walking events.
These activities are categorized into Track and Field

events.
Track events take place on the track that is the outskirts
of the arena (running and walking activities).
Field events take place inside the arena that is the field
(Jumping and Throwing activities)
 The most common types of athletics competitions are

track and field events, road running, cross country
running and race walking.
Athletics Arena

Dimensions of an Athletics Arena

RUNNING
 Running is part of athletics sport events
Its is a form of physical activity based on natural form of
movement at high speed.
These running events were promoted previously as a

means o developing one’s physical ability to chase
animals in hunting, to escape from enemies during
ancient period.
Soldiers also used to move long distances on foot during
the time of war.
 The major goal of running as a sport is to cover a given

distance in the shortest time possible in order to be
declared a winner. Covid-19 PE Holiday Work for S1 Prepared
Examples of running activities
Sprint

Cross country Running

Race Walking

Road Running

Hurdles

Relay

Running Events and Equipment's
Running Event Equipment
1 Sprints (100m , 200m , 400m ) Demarcated field
2 Middle Distance races (800m , 1500m ) ‘’
3 Long distance races (5000m , 10000m ) ‘’
4 Hurdles for women 100m hurdles
5 Hurdles for men 110m ‘’
6 Hurdles for both men and women 400m ‘’
7 Relays 4*100m Batons
8 Relays 4*400m ‘’

How to Start a Running Event
There 2 common ways to start a race
1) Standing Start
2) Crouch Start
Standing Start: This is common to mainly middle and

long distance runners.
Features of the standing start;
 Stand at the starting line
 Bend forward leaning on the leg that is forward
 Wait for the Go signal
 On the Go! Signal take off
Rules of Standing start
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

Standing start

Crouch Start: This is mostly used for he sprint races as well as hurdles
and relay events. Procedure;
1) On your marks 2) Set 3)Go
-Place the front block a -Raise the hips until slightly This is divided into 2 phases
distance of elbow to fingertips a) Drive phase
behind the starting line and higher than the shoulders -Lift the trunk but keep
the rear foot is placed further -Lean forward with shoulders leaning forward
back -Press both legs on the blocks
-place the hands directly slightly in front of the hands -Lift both legs from the
under the shoulder, with the -Place the front Knee at 90 ground in an alternately in
fingers arched and arms swinging action
slightly wider than the degrees and the rear knee at -Pull the rear leg rapidly
shoulders width apart 120-130 degrees forward
-keep arms straight and
weight evenly distributed b) Acceleration phase
-put head in level with the -Quickly plant the front foot
back with eyes looking down on the ball of the foot
-put the rear leg at right angle -Maintain a forward lean with
to the start line head down
-Increase your stride strength
and stride frequency with
each stride
-Maintain low body position
Step 1: On your Marks

Step 2: Set

Step 3: GO

Finish: Throw the body towards the finishing line within
the last 1-2 meters of the race
Make a ‘dip’ finish with the chest forward.

Assignment
1. When getting ready to participate in any running
activity, what safety measures must be put in
place.
2. Describe Relay Races.
3. Practice the following running drills;
Starts (Stand and crouch Starts), Reaction time, Sprint
games, Endurance games, Resistance runs pursuit
runs, acceleration runs, Arm and leg action.


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TOPIC: BASIC RUNNING SKILLS

Covid-19 PE Holiday Work for S1 Prepared

 Sprint  Understand the concept of running as

• Field / Space to work out i. The field should be free of

These activities are categorized into Track and Field

 The most common types of athletics competitions are

Covid-19 PE Holiday Work for S1 Prepared

Covid-19 PE Holiday Work for S1 Prepared

These running events were promoted previously as a

 The major goal of running as a sport is to cover a given

Covid-19 PE Holiday Work for S1 Prepared

Covid-19 PE Holiday Work for S1 Prepared

Covid-19 PE Holiday Work for S1 Prepared

Covid-19 PE Holiday Work for S1 Prepared

Covid-19 PE Holiday Work for S1 Prepared

Covid-19 PE Holiday Work for S1 Prepared

Covid-19 PE Holiday Work for S1 Prepared

Standing Start: This is common to mainly middle and

Covid-19 PE Holiday Work for S1 Prepared

Covid-19 PE Holiday Work for S1 Prepared

Covid-19 PE Holiday Work for S1 Prepared

Covid-19 PE Holiday Work for S1 Prepared

Covid-19 PE Holiday Work for S1 Prepared

Covid-19 PE Holiday Work for S1 Prepared

Covid-19 PE Holiday Work for S1 Prepared

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