Lesson 7: Running

Comprise of variety of races: sprints, middle distance events, long distance events, hurdle races, and relay races.

1. SPRINTS / SPRINTING EVENTS

 100m dash
 200m dash
 400m dash

 The sprints consist all races in which the contestants run at or near full speed over the entire distance.

 Included are the 100m dash, 200m dash, and 400m dash.

 Runners starts in staggered positions using starting blocks and race in separate lanes for the entire course.

a. 100m dash
 A sprint race in athletics competition.
 his distance takes up about 1/4 of the track.
 It is run in the straight portion of the oval parallel to the main grandstand.
 Being the shortest common outdoor running distance, it is one of the most popular and considered the
ultimate sprint race.
 The reigning 100m Olympic champion is often named “The fastest man/woman in the world”.
 Jamaican Usain Bolt and American Shelly-Ann Fraser-Pryce are the reigning world and Olympic
champions in the men’s and women’s of time 9.58 seconds and 10.11 seconds, respectively.
b. 200m dash
 On an outdoor 400m track, the race begins on the curve and ends in the home straight, so a combination of
techniques are needed to successfully run the race.
 The 200 meter dash is the second shortest sprint and distance you can do in track.
 Instead of 1/4 of the track, this event takes up 1/2 of the track.
 It places more emphasis on speed endurance than shorter sprint distances as athletes rely on different
energy systems during the longer sprint.
 Despite the fact that it is often a faster race than the 100m, it is less popular than the 100 meter dash, and
often attracts runners from that event who wish to “double up” and claim both titles.
 The World and Olympic record holders are Jamaican Usain Bolt of time 19.19 seconds for men and
American Florence Griffith of time 21.34 seconds for women.
c. 400m dash
 On the standard outdoor running track, it is exactly one lap around the track and completely run on lane for
the entire course.
 Although once classified among the middle-distance events, the 400m dash is now regarded as a
“Prolonged sprint”.
 The 400 meter dash is considered the toughest sprint you can do in track.
 This event is sprinting one full lap around the track, typically competing against a max amount of 5 other
people.
 This is the last of the sprinting events.
 As no one is capable in running the 400m all out from start to finish, the ability to distribute speed and
energies in the most efficient manner over the total distance is the primary means of achieving success in
the 400m.
 Good pace judgment and effort distribution are therefore a must.
 From the United States Michael Johnson of time 43.18 seconds (men) and from East Germany Maria Koch
of time 47.60 seconds (women) are the reigning World Record Holders.
 START AND FINISH

The START

• The start of a race shall be denoted by a white line 5cm wide.

• In all races not run in lanes the start line shall be curved, so that all the athletes start the same distance from
the finish.

• Starting positions in events at all distances shall be numbered from left to right, facing the direction of
running.

TYPES OF START

1. Standing Start

2. Crouch Start

1. STANDING START

In longer distance races and in beginner athletics, a standing start is the standard position for the beginning of a run.

2. CROUCH START

A crouch start is a type of body position that sprinters take up before beginning their race. It involves the body being
held in a crouched pose before springing off of the back foot.

TYPES OF CROUCH START

Bunch – Medium – Elongated

  Bunch start - The bunch start position is one in which the toe of the back foot is placed in line with the heel
of the front foot while in a standing position. Experimental evidence indicates that this type of foot spacing,
which is the narrowest generally employed, permits the runner to get out of the blocks fastest.
 Medium Start - The knee of the back leg is, while in the kneeling position, placed opposite the front of the
arch of the front foot.
 Elongated Start - While kneeling, the elongated start results in the knee of the back leg being placed
opposite the heel of the front foot. This starting position generally results in the longest foot spread
assumed by sprinters. The experimental evidence available to date indicates that this starting position
results in the slowest start of the three types of starts.

False start - An athlete, after assuming a full and final starting position, shall not commence his start until after
receiving the report of the gun. If, in the judgment of the Starter or Recallers, he does so any earlier, it shall be
deemed a false start.

The FINISH

• There is only one finish line in all track events.

• The finish of a race shall be denoted by a white line 5cm wide.

• The athletes shall be placed in the order in which any part of their bodies (i.e. torso, as distinguished from
the head, neck, arms, legs, hands or feet) reaches the vertical plane of the nearer edge of the finish line.

• In any races decided on the basis of the distance covered in a fixed period of time, the Starter shall fire the
gun exactly one minute before the end of the race to warn athletes and Judges that the race is nearing its
end.

• The Starter shall be directed by the Chief Timekeeper and, at exactly the appropriate time after the start, he
shall signal the end of the race by again firing the gun.

• At the moment the gun is fired to signal the end of the race, the Judges appointed for that purpose shall
mark the exact spot where each athlete touched the track for the last time before or simultaneously with the
firing of the gun.

• The distance achieved shall be measured to the nearest meter behind this mark.

• At least one Judge shall be assigned to each athlete before the start of the race for the purpose of making
the distance achieved.