PED 1004 Chapter 5: Introduction to Jogging

What are the five basic components of interval training?

1) Distance of each run 2) Interval of recovery between fast runs 3) Number of repetitions to be run 4) Duration of each run 5) Activity done between each run (i.e. walking, jogging, complete rest).

What are the four components of the running form?

1) Foot placement 2) Stride 3) Body carriage 4) Arms

What are the five types of training systems?

1) Long, slow distance 2) Fartlek 3) Interval training 4) Hard-easy-hard 5) Hill running

What are the four major components to increase or maintain cardiorespiratory fitness?

1) Mode 2) Frequency 3) Intensity 4) Duration

What is a muscle strain?

A pull or tear of the muscle.

What is a safe start to jogging?

A safe start involves a proper warm-up and stretch. Listen to your body; start slowly and jog every other day if necessary. If you are interested in a jog competition, ask a professional jogger or trainer how to prepare appropriately.

What is a muscle sprain?

A tear of the ligament around a joint.

What does ACL mean?

ACL (anterior cruciate ligament) tears are common and are a significant knee injury characterized by symptoms of the knee giving out. The ACL is important for knee stability and is treated with surgery.

What are rules for road safety?

Always be aware of your surroundings. Watch for road debris, the condition of the surface and traffic. Keep your music low. Try to run on sidewalks if available and passable. Stay to the extreme left of the roadway and always face oncoming traffic. Try to remain visible. Give way to vehicles even when you have the right of way. Look both ways before crossing the road. The daytime is safest, but if you jog at night, wear bright reflective clothing. Leave your valuables at home. Make sure family and/or friends know when/where/how long you'll be jogging.

What is significant about the increase in jogging popularity?

An increase in jogging popularity means an increase in races to run in. This may motivate joggers to improve their time, increase their distance, and gauge their abilities.

Arms

Arms provide balance for the body, and drive for the legs; they propel the legs to move faster due to synchronization. The hands should be relaxed, loosely cupped, and palms turned inward. They should swing freely in line with the body, and never pass the middle of the trunk. Bend arms at elbow to form a 90 degree angle. Arms should not cross the chest.

Running Form and Pace

At a slow pace, it may be easier to get away with mechanical problems with the running form. At a faster pace, the mechanics will be compounded by an increase in speed.

What are important jogging tips?

Be aware of the weather: dress accordingly. Remain hydrated: consume 500 ml of fluids for every pound lost during a run. Run facing traffic. Have some form of ID with you. Be aware of your environment and others around you. Check the condition of your shoes.

What is consistency?

Body systems get into shape through regular training.

Who should wear cushioned shoes?

Cushioned shoes are for those with high arches.

What are common skin injuries?

Cuts, scrapes, or bruises and blisters from uneven terrain falls or old shoes. Keep cuts, scrapes, and blisters clean and apply antiseptic medicine; if needed, keep covered with bandages. Blisters are caused by excessive friction and are common when you first begin. To prevent them, wear properly fitted shoes and good socks. Bruises may be treated with ice packs.

What is important to remember about running surfaces?

Different running surfaces influence the amount of force your body must absorb. Changing surfaces can give your legs relief.

What should you do the week before running a marathon?

Do easy running the first 3 days of the week. Try to take off 2 days before the race or run easy. Increase the amount of carbohydrates in your diet (carbo-loading) the day before your race. Pay attention to your body, and know the signs of fatigue and overtraining.

What is duration?

Duration is how long an individual will be engaging in the activity.

What is pacing?

Establishing a long-view approach toward jogging; gradual improvement.

What is fartlek?

Fartlek is Swedish for "speed play." It emphasizes changing pace by charging hills, stretching out going downhill, accelerating to a sprint, striding, jogging, and walking. Pace changes should occur naturally--don't disrupt training. Keep run somewhat regular and equal in distance for each pace.

What is an example intermediate 12-week program?

First three weeks of training should be moderate intensity. Beginning of each week: training day/day off. Day 2: day off Day 3: training day Day 4: training day Day 5: day off Day 6: training day Day 7: day off The fourth week must be an off-week. Following the fourth week, speed work starts (fast-paced jogs/runs). This includes Fartlek runs (run 100 m 6-10 times, walk whole recovery, but quickly) Last 4 weeks: interval runs and longer fast-paced runs. Duration doesn't increase, intensity does. This includes 800-1200 meters at race pace or above, followed by a 4-5 minute recovery period.

What is frequency?

Frequency is how often an individual will be engaging in the specific activity.

What is hard-easy-hard?

Hard-easy-hard is based on the philosophy that the body must be given the opportunity to recover after being placed under stress. The days should vary in activity or when little or no training is done. Supplemental activities should be incorporated.

What are three important jogging technique drills?

High knee drill, stride drill, heel kick (buttocks kick) drill.

What is hill running?

Hill running is a method for speed work: it increases heart rate and resistance. Running uphill: shorter strides, body leaning forward. Running downhill: strides lengthen, body tall.

What is RICE?

If you have a strain or sprain: Rest: get off of the injury Ice: apply ice early and often, but the ice should not directly touch skin Compress: wrap the area with an elastic bandage Elevate: raise the body part to avoid more swelling

What does it mean to "sit" in relation to body carriage?

If you lean forward or sit, it is a sign of fatigue. It produces a short and mechanically inefficient stride.

What are some general safety considerations for jogging?

In crowded areas, maintain your personal space and that of others. Use safe and properly functioning equipment. Make sure your shoes are in good, supportive shape and that your shoelaces are tied tightly. If jogging at night near a road, wear bright clothes. Examine areas for unsafe conditions beforehand, and be familiar with the running area. Adhere to road and park regulations. Warm-up, don't go beyond your capabilities, and cool down.

What is a brief history of the track suit?

In the early 70's, jogging clothes were primarily fleece sweatpants and hoodies. The first jogging suit was designed for comfort and breathability, and was made of velour, nylon, polar fleece, and polyester. In the 80's and 90's, the suit became smoother, more fitted, and aerodynamic and was made of nylon and spandex. The jogging suit also became incorporated into urban street fashion.

What are some benefits of jogging?

Increased energy, health benefits, reduced stress, increased relaxation.

What is one of the main differences in running skill?

Individual cardiovascular training.

What is intensity?

Intensity is how hard an individual will be working.

What is long, slow distance?

Long, slow distance emphasizes the distance covered. It is very slow; you should be able to have a conversation the whole time. Monitor your run by keeping pulse readings and breathing.

What is special about the running form?

It requires athletic ability to make the motion of running look effortless.

What are important characteristics of training?

It should be: 1) Specific 2) Measurable 3) Adaptable 4) Realistic 5) Time-based

What is foot placement?

Jogging at a slow pace will result in a harder landing on the foot. It is important to land lightly and gently on the running surface. Jogging at a higher speed results in a runner landing more on the toes. Proper landing motion lands on the outside of the foot first and rolling inward, allowing the foot to absorb some shock.

What is the counting steps method?

Jogging can be monitored by counting steps, distance, or time. Advice: count the number of foot strikes for one foot.

What is the time method?

Jogging can be monitored by time.

What is a brief history of jogging?

Jogging was first popular in America in the 60's. Dr. Kenneth H. Cooper was the first researcher to established the benefits of jogging on heart rate and oxygen consumption.

What is mode?

Mode is the type of fitness an individual will engage in.

What are some common jogging injuries?

Most jogging injuries probably won't be serious, and will likely be caused by stress on skin tissue, joints and muscles.

Who should wear motion control shoes?

Motion control shoes are for those with low arches or flat feet, or who have an outer edge foot strike.

What are rules of the road on a track?

Move to the outside of the track when allowing a faster runner to pass. Pay attention to others. Be aware and respect others' jogging space.

What are common muscle and connective injuries?

Muscle cramps are common and can be prevented by staying hydrated, properly warming up, and monitoring intensity. Stay hydrated with water and mineralized sports drinks. If you have a cramp, a firm massage of the area or stretch can relieve discomfort.

What are rules of the road near traffic?

Obey all road rules. Make eye contact with drivers you are approaching. Run against traffic. Run during daylight hours.

What is body carriage?

Proper jogging form is erect and balanced; the runner is upright, back straight, and keeps their head level. The eyes should be focused about 10-15 feet ahead. The head should be in line with the trunk, which should be in line with the legs. The hips should remain directly over the legs.

What is training?

Putting forth some effort towards accomplishing a goal.

What is resistance training?

Resistance training should be done once you have completed your exercise. At the beginning, each exercise should be completed at 1-2 sets of 10-15 repetitions.

What is the intermediate program?

Running most days of the week for 30-60 minutes. Individuals interested in a 5k or 10k should try this.

What is an example resistance program?

Sit-ups: up to 35 repetitions, every day or every other day. Push-ups: work up to 25 repetitions, every day or every other day. Lunges (forward): 90-degree front knee, up to 10 reps per leg. Lunges (backward): 90-degree front knee, up to 10 reps per leg. Squats: legs shoulder-width, back straight, knees shouldn't go over toes, 90-degree bend in knees, up to 30 reps.

What are other clothing accessories for jogging?

Socks: provide cushion, support, and prevent blisters. Music: helps pass the time, take one's mind off jogging, and provides motivation and rhythm. Watch: times pace

Who should wear stability shoes?

Stability shoes are for those with normal or medium-arched feet, or who have a middle/outside strike.

What is stride a function of?

Stride is a function of speed. Shorter strides are slower and more economical. As you increase the pace, the length of the stride increases.

What is overload?

Taking on a little more work than is comfortable. Should be done for brief periods at first; can result in injury/soreness if not.

What two factors are essential to the running motion?

Technique and efficiency.

What is the advanced running (time-and-mileage) program?

The advanced program involves a consistent running base and a goal of running a 10k or a marathon, an increase in the number of days jogging per week and distance covered. It requires a lot of time and dedication.

What is the beginner program?

The beginner has little or no jogging experience or has not participated in the activity for more than 6 months. Run on level ground. Walking programs should last 4-6 weeks. Beginner programs should include walking and jogging almost everyday.

Where/when can you practice jogging technique drills?

The best time to practice may be during a short run in the afternoon. Find a place that gives you about 50-60 yards of space. Concentrate on your stride, and complete up to 6 times. Have someone watch you and provide feedback. Note, however, that if flaws or problems with your stride don't affect the mechanical efficiency of your jogging, it may not be something to worry about.

What is stress?

The body must adapt to stress to improve its general condition. Training stimulates the type of stress the body will encounter during a race.

What is recovery?

The body must be given adequate time to rest.

What is the distance method?

The distance method requires that individuals have specific distances marked off. Initiate by jogging and walking equal distances. Increase the distance jogged, while decreasing the distance walked, until you can jog for the entire 20-30 minutes.

Where will the first sign of fatigue show?

The first sign of fatigue will show in hands and arms. They will be visibly less relaxed and much closer to the body. To remedy, drop arms and given them a little shake to loosen them up.

What is a brief history of jogging shoes?

The first sneaker was made out of leather with a rubber rim.

What are jogging shoes now made out of?

The insole is a thin layer of ethylene vinyl acetate (EVA). The midsole provides the majority of cushioning, and is constructed of gel/liquid silicone/polyurethane foam. The outsole is made of carbon rubber. The rest of the shoe covering is made of synthetic materials like suede and nylon weave with plastic. The laces are the only part constructed with the cloth.

What is stride?

The knee should lead, followed by the foot. The foot should extend to make contact with the ground. When making contact, the foot should be directly under the knee and slightly flexed.

What is the purpose of resistance training?

The purpose of resistance training is to increase strength.

What is interval training?

The results depend on the performance goal. To increase speed, run longer with short recovery periods. To become faster: run at or above race pace with a complete recovery. Do not add interval training until 6-8 weeks after you've been running.

What are common joints affected?

The shoulder, elbow, knee, and ankle.

What are the three types of running shoes?

The three types of running shoes are motion control, stability, and cushioned.

What are variables in shoe design?

The variable in shoe design include anatomy, foot movement, terrain, pressure points, friction patterns, and force of impact.

What are rules of the road in a competition?

They should be ascertained by investigating rules and requirements.

What is specificity of training?

Training must resemble the type of race you are preparing for in both speed and distance.

Training Schedule

Training schedules should be tailored to your lifestyle and individual fitness level and goals. Keep any increase in mileage at 5-10% weekly. A good idea is to decrease your mileage or volume every fourth week: it gives your body opportunity to recover. There are programs for the beginner, intermediate, and advanced jogger.

What is the beginner time method jogging program?

Week 1: 10-15 seconds of jogging and 10-15 seconds of walking, repeat for 20-30 minutes. Each week, gradually increase (5-10%) the amount of time you jog while decreasing amount of time you walk, until you can continuously run for the entire 20-30 minutes.

What is the beginner counting steps jogging program?

Week 1: 5-10 jogging steps and 5-10 walking steps, repeat for 20-30 minutes. Should not be labored; focus on increasing steps. Week 2: 15-20 jogging steps and 5-10 walking steps, repeat for 10-20 minutes. Week 3: 25-40 jogging steps and 5-10 walking steps, repeat for 20-30 minutes.