INTERVIEW GUIDANCE

PROGRAMME 2024-25
Know Your Hobby

RUNNING

IGP Study Material

FOR UPSC CIVIL SERVICES EXAMINATION
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INDEX
NDEX
Introduction ................................................................................................................................................. 2

Types Of Running ....................................................................................................................................... 2

History Of Running As A Sport................................................................................................................. 3

Running Vs. Jogging ................................................................................................................................... 4

Impact Of Modern Technology ................................................................................................................. 4

Running Events In The Olympics ............................................................................................................. 5

Prominent International Runners ............................................................................................................. 6

Prominent Indian Runners ........................................................................................................................ 7

What Makes A Sprinter Run So Fast?...................................................................................................... 8

Technical Words Associated With Running ............................................................................................. 8

Iconic Running Events Of The World....................................................................................................... 9

Different National-Level Running Competitions In India .................................................................... 10

Health Benefits Associated With Running .............................................................................................. 11

Risks Associated With Running............................................................................................................... 11

Government Steps Taken To Promote Running Culture In India ....................................................... 12

Questionnaire ............................................................................................................................................ 12

[1]
 INTRODUCTION
• Running is the action or movement of propelling yourself forward rapidly
on foot.
• Running is a dynamic and versatile hobby that fosters physical fitness,
mental clarity, and personal discipline.
• Beyond its evident health benefits, running offers a sense of freedom and
self-discovery, making it both a solitary meditation and a communal
pursuit.
• It requires minimal equipment, yet yields maximum impact, making it
accessible to individuals across diverse lifestyles.
• By setting personal goals and conquering challenges, running cultivates
resilience, boosts self-confidence, and serves as a lifelong companion for
overall well-being.

TYPES OF RUNNING
• Base runs: These are the basic training runs. These
aerobic runs develop cardiovascular fitness,
strengthen the muscles, bones, and connective
tissues to handle the forces and demands of running,
and condition the aerobic metabolic pathways to
burn fat and carbohydrates for energy.
• Recovery run: A recovery run is a low-intensity,
easy-effort run typically performed within 24 hours
of a race or hard workout. As the name suggests,
recovery runs help the body recover from strenuous, taxing workouts.
• Long runs: These are long-distance runs that exceed the distance of the typical daily mileage to
increase the cardiovascular and muscular endurance, mental stamina, and aerobic energy systems to
handle the distance of the target race.
• Threshold workouts: Threshold workouts are designed to improve the lactate threshold (the point at
which the body can no longer clear lactate from the muscles as quickly as it is being produced). Beyond
this threshold, runners fatigue rapidly, and their legs feel heavy and tired.
o Threshold runs improve VO2 max, which measures the maximum amount of oxygen that a
runner’s body can use during intense exercise.
• Tempo runs: Tempo runs are specific threshold workouts that involve maintaining threshold effort
(usually run around 10k or half marathon pace) for a sustained 20 minutes or more.
• Progression runs: Progression runs are like base runs, but the goal is to gradually increase the pace
and intensity throughout the duration of the run.
• Hill repeats: Hill repeats are sprints run up a hill. Runners may choose a short, steep hill, such as one
that can be run in 20-30 seconds, or a longer hill, which might take one to several minutes to summit.
The grade of the incline and length of the hill to use is dependent on the runner's race goals.

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• Track Interval: Track interval workouts involve running specific distances at a specific pace on the
track with the goal of training the runner to run faster, with intervals of slower paces in between, in
order to learn the feeling of different paces and boost fitness.
• Fartlek runs: Fartlek runs are a form of speed workout, similar to track intervals, but with a looser
structure and taking place on a
trail, road, or other running
course instead of a track.
• Strides: Strides can help one
run faster by increasing the
turnover or running cadence.
Strides are typically run at the
end of a workout and can be
considered running sprints.
They may be anywhere from
50-200 metres and should be
run at near-maximal speeds.
Running at this pace trains the neuromuscular system to handle faster paces in a controlled and
coordinated manner.

History Of Running As A Sport

• Running has its roots in prehistoric times, where it served as a critical
survival skill, aiding in hunting and evasion. Organized running
events first emerged in Ancient Greece, with footraces being central
to the Olympic Games in 776 BCE.
• During the medieval period, running took on a more informal
character. It was often featured in religious or community
celebrations and eventually evolved into local competitive
footraces.
• The 19th century marked a turning point with the formalization of
running as a sport through track and field events. The first modern
Olympic Games, held in 1896, included various running events,
cementing the sport’s global significance. Inspired by Pheidippides's
historic run, the marathon was introduced in the same Olympics, and
its distance was standardized to 42.195 kilometres in 1921.
• In the 20th century, advances in training techniques, nutrition, and
equipment enhanced performance, while professional circuits like
World Athletics expanded global participation. Running became
inclusive, accommodating diverse ages, genders, and abilities. Iconic
events such as the Boston and London Marathons elevated the sport
to cultural prominence.

[3]
• The late 20th and early 21st centuries saw the rise of ultrarunning and trail running, adding diversity
to the sport and highlighting human endurance. Modern technology, including wearable devices and
apps, has further transformed running, enabling virtual races and fostering global connections.

RUNNING VS JOGGING
• Jogging is a low to moderate-intensity exercise. The speed is generally slow but can last for a
significant amount of time. That means that jogging is more of a stamina-building exercise that focuses
on the aerobic energy system (the body's ability to produce energy with oxygen) and is a good way to
build baseline endurance.
• Running, on the other hand, is a moderate to high-intensity exercise. The speed is relatively high, and
the power output is greater. That forces the muscles to work harder, which brings the lactic threshold
into play. It trains aerobic and anaerobic energy systems (the body's ability to produce energy without
oxygen), with workouts tending to last between 25 and 60 minutes.
• In terms of form, the main difference between running and jogging is that during jogging, the knees
may not come up as far, and the arms will not swing quite as much. That's because one does not need
the extra momentum provided by the arm swing to run at a faster pace. The reduced amount of
movement means that more energy will be conserved, and the runner will be able to jog for longer
periods.
• While running engages the same muscles as jogging, it demands a bit more from them. The heart, lungs
and muscles have to work harder, and the upper body is more engaged. Those demands mean that
running requires a higher level of overall fitness than jogging.

IMPACT OF MODERN TECHNOLOGY

• Modern technology has revolutionized running, enhancing performance, tracking, and overall
experience. Wearable devices, such as fitness trackers and smartwatches, have become essential tools
for runners, providing real-time data on heart rate, distance, pace, and calories burned.
• Advanced running shoes are another breakthrough, incorporating materials like carbon fibre plates
and responsive foam to improve energy return and reduce fatigue. Nike’s Vaporfly series, for instance,
was linked to a 4% improvement in marathon times, as highlighted in a 2019 study published in Sports
Medicine.
• Smartphone apps like Strava and Nike Run Club have made running more interactive, enabling
runners to track progress, join virtual challenges, and connect with a global community. Strava reported
over 100 million users globally by 2024, with 2 million new activities uploaded daily.
• Treadmill technology has also evolved, with smart treadmills offering features like virtual routes,
live coaching, and automated adjustments.
• AI and data analytics are being integrated into personalized training programs. Platforms like Runcoach
use AI to tailor plans based on individual goals and performance metrics, improving adherence and
outcomes. A 2022 survey found that runners using AI-based plans were 20% more likely to achieve
personal bests.

[4]
• Finally, advancements in recovery tools, such as massage guns and compression wear, are helping
runners reduce muscle soreness and improve recovery times. The global recovery equipment market is
projected to grow at a CAGR of 7% between 2023 and 2030, reflecting its increasing adoption among
athletes.
Nike Vaporfly series
● The Nike Vaporfly series, launched in 2017, has revolutionized long-
distance running. Its carbon-fibre plate and responsive foam midsole
are credited with a reported 4% improvement in running economy.
● Studies suggest time reductions of 2-4 minutes for male marathoners
and up to 3.5 minutes for female runners. However, its introduction
has sparked controversy. Critics argue it creates an unfair advantage,
with some labelling it "technological doping."
● Concerns about affordability have also arisen, as Vaporfly shoes are priced at $250 or more,
limiting access for amateur runners. Despite this, the series remains a dominant force, influencing
both performance and regulatory debates in the sport.

RUNNING EVENTS IN THE OLYMPICS

• Sprints (100m, 200m, 400m): Often the most eye-
catching events at the Olympics, the sprints involve
a dash to the finish line at distances of 100m, 200m
and 400m.
• Hurdles (110m, 400m): A format similar to the
sprints over similar distances, except the runners
have to jump over hurdles before they get to the
finish line. In the 110m, the hurdles are 107 cm in
height and can be knocked down even with the
slightest touch.
• Relays (4x100m, 4x400m): It consists of four runners from each country running equal distances with
a baton in hand.
• Race walks (20km, 50km): is actually a specialised event with walkers having to follow strict rules
and techniques. In the 20km race walk, walkers take part in a road course and have to keep one foot in
contact with the ground at all times while walking. The advancing leg must also straighten from the
point of contact with the ground and must remain straight until the body passes over it.
• Middle-Distance Running (800m,1500m): Middle-distance running events are track races up to 3000
metres long, longer than sprints.
• Long Distance Running/ Endurance Running (5000m,10000m): It is a form of continuous running
over distances of at least 3 km
• Marathon: The marathon is the longest-running race at the Olympics, with marathoners completing a
distance of 26 miles and 385 yards on a road course.

Other Important Events (International Olympics)

Steeplechase (3000 m) It is an obstacle race over the distance of 3000 m (organised separately for

[5]
 both men and women) and derives its name from the horse racing steeple
chase.

Heptathlon (female It includes seven events: 200 m, 800 m, 100 m hurdles, long jump, high jump,
athletes only) javelin throw and shot put.

Decathlon (male It includes ten events: 100 m, 400 m, 1500 m, 110 m hurdles, long jump, high
athletes only) jump, pole vault, discus throw, javelin throw and shot put.

Mixed Events The mixed 4 × 400 metres relay is a 4 × 400 metres relay in which teams field
(Combined Effort: two men and two women, running in the order man-woman-man-woman.
Both Men and
Women)- 4* 400 m
Relay Race

Mixed Events Is a racewalking mixed relay organised on the Marathon's distance, with each
(Combined Effort: athlete completing two legs of just over 10 km, alternating in this order: male,
Both Men and female, male, female. This event will make its debut at the Paris 2024
Women)- Marathon Olympic Games.
Race Walking Mixed
Relay

PROMINENT INTERNATIONAL RUNNERS

• Usain Bolt (Jamaica): Regarded as the fastest man in history, Bolt
dominated sprinting, particularly the 100 metres and 200 metres. He
holds multiple Olympic and World Championship gold medals. He
won consecutive World Championship 100 m, 200 m and 4 × 100
metres relay gold medals from 2009 to 2015, with the exception of a
100 m false start in 2011. Bolt is the only sprinter to win Olympic
100 m and 200 m titles at three consecutive Olympics (2008, 2012,
and 2016), also winning gold medals in the 4*100 m relay (2012,
2016).
• Haile Gebrselassie (Ethiopia): A long-distance legend, Gebrselassie set
numerous world records in events like the 5,000 metres and 10,000 metres.
He claimed two Olympic gold medals, and eight World Championship
victories and set 27 world records in his illustrious career.
• Emil Zátopek (Czechoslovakia): Zátopek excelled in long-distance running
and is best known for winning gold in the 5,000 metres, 10,000 metres, and
the marathon at the 1952 Helsinki Olympics.
• Paavo Nurmi (Finland): One of the greatest middle-distance and long-
distance runners in history, Nurmi won numerous Olympic gold medals in the
1920s, capturing nine gold medals in three Olympic Games (1920, 1924,
1928), as well as three silvers.

[6]
• Sebastian Coe (United Kingdom): Coe was a middle-distance runner who won four Olympic medals
and set multiple world records in the 800 metres and 1,500 metres during the 1980s.
• Kathrine Switzer: In 1967, marathoner Kathrine Switzer became the first woman to complete the
Boston Marathon as an officially registered competitor.
• Wilma Rudolph: Despite suffering bouts of polio and scarlet fever as a child, Wilma Rudolph defied
the odds by going from a child who struggled to walk to one of the fastest women in history. A sprinter,
Rudolph was the first American woman to win three gold medals at a single Olympics (Rome, 1960).
• Joan Benoit Samuelson: The 1984 Summer Olympics in Los Angeles marked
the first time the marathon event was held for women athletes. American long-
distance runner Joan Benoit Samuelson won gold that inaugural year.
• Allyson Felix: She is the most decorated female track and field athlete in
Olympic history, a true great of the sport. Over 200m, she is the 2012 Olympic
gold medal winner, a two-time Olympic silver medallist and a three-time world
champion – maintaining the title from 2005 through to 2009.
• Nate Riech: He won gold in the T38 1500m at his first Paralympic Games in
Tokyo and followed up that success by winning gold again at the 2023 World
Para Athletics Championships in Paris.

PROMINENT INDIAN RUNNERS

• Milkha Singh was India's most iconic sprinter in the 1950s and 1960s. He
was referred to as the ‘Flying Sikh’. He competed in the 1956 and 1960
Olympics and won multiple gold medals in the Asian Games. He captured
the 440-yard gold at the Commonwealth Games, which was India's first
athletics gold in the Games' history.
• P.T. Usha from Kerala was known as the "Payyoli Express. She is one of
India's greatest female athletes. She represented India in multiple Olympics
and won numerous medals in Asian Games and Asian Championships. She
was the youngest Indian sprinter, at 16, to compete at the Olympics (Moscow
1980).
• Srabani Nanda from Odisha is a sprinter who has represented India in
various international competitions, including the Asian Games and
Commonwealth Games. She specialises in the 100 metres and 200 metres.
• K. M. Binu from Kerala is an Indian middle-distance runner who has
competed in events such as the 800-metre and 400-metre hurdles. He won
silver in the 800 metres at the 2005 Asian Athletics Championships.
• Gurbachan Singh Randhawa was a decathlete and 110 metres hurdles who
represented India in the 1964 and 1968 Olympics. He won gold in the
decathlon at the 1962 Asian Games.
• Kavita Raut from Maharashtra is a long-distance runner specialising in the marathon. She won a
bronze medal in the 10,000 metres at the 2010 Asian Games.
• The weather in South India is ideal for rock climbing throughout the year. November to April is a good
time for climbing in the Western Ghats.

[7]
 WHAT MAKES A SPRINTER RUN SO FAST?
Usain Bolt, a Jamaican sprinter, is the most successful athlete in the World Championships over 100m.
He is currently the world record holder for 100m (9.58s in 2009) and 200m (19.19s in 2009) sprint times
and has won gold medals in both events over 3 Olympic games (2008,2012,2016) - which is known as the
Triple Double.

❖ Running Technique:
• Bolt's exceptional stride length is a defining feature of his technique. His long legs allow for a
longer stride, covering more ground with each step.
• Despite his tall stature, Bolt has an impressive leg turnover rate.
• Bolt is known for maintaining a relaxed upper body while running.
• While his upper body remains relaxed, Bolt's arm movements are purposeful and powerful.
• A strong start is crucial in the short-distance sprints (100 metres and 200 metres). Bolt's explosive
start, characterised by a powerful drive phase and quick acceleration out of the blocks, helps him
gain an early advantage.
• Bolt demonstrated exceptional pacing in his races, managing his energy well to avoid premature
fatigue. Additionally, his deceleration in the latter stages of a race is relatively minimal compared
to other sprinters.

❖ Physiological Variables:
Physiology plays a large part in the ability of a runner to produce speed, maintain endurance, or both.
Sprinters have been found to have:
• Usain Bolt’s exceptional sprinting ability is attributed to his likely composition of fast-twitch
muscle fibres, estimated at around 75%. These fibres enable the production of superior force,
power, and speed.
• At the onset of intense activity, his anaerobic energy system is rapidly utilized, providing a burst
of energy before transitioning to a slower, oxygen-dependent metabolism.
• This combination of a high proportion of fast-twitch fibres and remarkable anaerobic capacity
allows Bolt to generate an explosive and efficient push-off with every stride, setting him apart as a
world-class sprinter.

TECHNICAL WORDS ASSOCIATED WITH RUNNING

• Biomechanics: The study of the mechanical aspects of living organisms, including the movement
patterns and structures involved in running.
• Stride Length: The distance covered in each step during running, typically measured in metres or feet.
• Stride Frequency/Leg Turnover/ Cadence: The number of steps taken per unit of time, often
measured in strides per minute or steps per second.
• Foot Strike: The part of the foot that makes initial contact with the ground during running, such as heel
strike, midfoot strike, or forefoot strike.

[8]
• Gait Analysis: The examination of a runner's walking or running pattern, often using video analysis or
other methods, to assess biomechanics and identify potential issues.
• Pronation: The inward rolling motion of the foot during the footstrike phase, commonly classified as
overpronation, neutral pronation, or underpronation (supination).
• Supination: The outward rolling motion of the foot during the footstrike phase.
• VO2 Max: The maximum amount of oxygen a person can use during intense exercise. It is often used
as a measure of aerobic fitness.
• Anaerobic Threshold: The exercise intensity at which lactic acid begins to accumulate in the muscles
faster than it can be cleared away, often used to determine training zones.
• Plyometrics: Exercises that involve rapid contraction and extension of muscles aimed at improving
power and explosive strength.
• Strava: A popular social fitness app used by runners and cyclists to track and share their workouts.
• GPS Watch: A wrist-worn device equipped with GPS technology used by runners to track and measure
their running routes, pace, and other performance metrics.
• Stitch (or Side Stitch): A sharp, localised pain, often felt on one side of the abdomen during running,
usually attributed to diaphragm irritation.

ICONIC RUNNING EVENTS OF THE WORLD

• Boston Marathon (United States): One of the oldest and most
prestigious marathons, the Boston Marathon takes place annually on
Patriots' Day in April. It is part of the World Marathon Majors.
• New York City Marathon (United States): Held annually in
November, the New York City Marathon is one of the largest and
most popular marathons in the world. Its diverse and scenic course
passes through all five boroughs of New York City.
• London Marathon (United Kingdom): Part of the World Marathon
Majors, the London Marathon is held in April and features elite
athletes alongside tens of thousands of recreational runners. The
course takes runners through iconic landmarks.
• Berlin Marathon (Germany): Known for its flat and fast course, It has been the site of several
marathon world record performances.
• Chicago Marathon (United States): Taking place in October, the Chicago Marathon is one of the six
major marathons and is known for its fast and flat course. It attracts elite runners and thousands of
participants.
• Tokyo Marathon (Japan): The Tokyo Marathon is held in March and is part of the World Marathon
Majors. Its course takes runners through both modern and traditional parts of the city.
• Comrades Marathon (South Africa): At approximately 90 kilometres, the Comrades Marathon is one
of the oldest and most challenging ultramarathons in the world, attracting participants from various
countries.

[9]
• UTMB (Ultra-Trail du Mont-Blanc) (France, Italy, Switzerland): A series of trail running events
around Mont Blanc, UTMB includes ultra-distance races such as the UTMB, CCC (Courmayeur-
Champex-Chamonix), and TDS (Sur les Traces des Ducs de Savoie).
• Boston Athletic Association (BAA) 5K and 10K (United States): In addition to the Boston Marathon,
the BAA organises shorter-distance races, including 5K and 10K, providing opportunities for runners
of varying abilities.
• City2Surf (Australia): Held in Sydney, City2Surf is a popular road race that attracts participants from
around the world. The race covers a scenic course from the city centre to Bondi Beach.
Ironman Triathlon is one of a series of long-distance triathlon races organised by the World Triathlon
Corporation (WTC), consisting of a 2.4-mile (3.9 km) swim, a 112-mile (180.2 km) bicycle ride and a
marathon 26.22-mile (42.2 km) run completed in that order, a total of 140.6 miles (226.3 km). It is widely
considered one of the most difficult one-day sporting events in the world.

DIFFERENT NATIONAL-LEVEL RUNNING

COMPETITIONS IN INDIA
• National Open Athletics Championships: This event is open to athletes from all states and institutions
across the country and provides a platform for top athletes to showcase their skills.
• National Inter-State Senior Athletics Championships: Top athletes from different states compete at
the national level. This event is crucial for talent scouting and selection for international competitions.
• National Youth Athletics Championships: The event focuses on young and emerging talent in
athletics. A platform for junior athletes to compete and gain exposure.
• All India Inter-University Athletics Championship: It involves athletes representing their respective
universities and promotes competition among university-level athletes.
• National School Games: The competition for school-level athletes from across the country. Serves as
a platform for identifying and nurturing young talent.
• National Cross Country Championships: This event involves long-distance running over natural
terrain, and it provides a different challenge compared to track and field events.
• Khelo India Youth Games: This multi-disciplinary event, part of the Khelo India initiative to promote
sports at the grassroots level, encourages participation in a wide range of sports.
• Indian Police Games: These are athletics championships specifically for members of the Indian Police
Force. They promote physical fitness and camaraderie among law enforcement professionals.
• Indian Railways Athletics Championships: This is an athletics competition for athletes affiliated with
the Indian Railways. It reflects organisations' commitment to promoting sports among their employees.

[10]
 HEALTH BENEFITS ASSOCIATED WITH RUNNING
• Running promotes better sleep patterns and improves Global Running Day
overall sleep [Link] proper form, running Global Running Day is an annual event
strengthens muscles, enhances joint health, and may dedicated to celebrating the sport of running
reduce the risk of osteoarthritis. and promoting physical activity worldwide.
• It serves as an effective cardiovascular exercise, The day typically takes place on the first
burning calories to aid in weight loss and Wednesday of June each year (This year, on
maintenance. June 4, coinciding with World Environment
• Regular moderate-intensity running is linked to a Day).
strengthened immune system.
• Running improves cognitive functions such as memory, attention, and problem-solving, and may
reduce the risk of cognitive decline and Alzheimer's disease.
• Studies indicate that regular running is associated with a lower risk of certain cancers.
• It significantly benefits mental health, alleviating depression, anxiety, and stress while enhancing
overall well-being.

RISKS ASSOCIATED WITH RUNNING

While running offers numerous health benefits, it's essential to be aware of potential disadvantages,
especially when certain precautions are not taken:

• Risk of Injury: Running, especially high-impact activities like long-distance running or trail running,
can lead to overuse injuries. Common injuries include shin splints, stress fractures, Runner's knee, and
Achilles tendinitis.
• Impact on Joints: Running's repetitive impact can place stress on joints, particularly in individuals
with existing joint issues or arthritis. Over time, this impact may contribute to joint wear and tear.
• Cardiovascular Stress: While moderate running is generally beneficial for cardiovascular health,
excessive or intense running, particularly in individuals not accustomed to the activity, may temporarily
stress the cardiovascular system.
• Mental Fatigue: Long-distance running can lead to mental fatigue, especially during extended training
sessions or races. Mental exhaustion may affect concentration, coordination, and decision-making.
• Risk of Dehydration: Running, particularly in hot and humid conditions, can lead to dehydration.
Failure to stay adequately hydrated may result in fatigue, dizziness, and an increased risk of heat-related
illnesses.
• Nutritional Concerns: Runners may face challenges in maintaining proper nutrition, especially if they
engage in intense training. Issues such as inadequate calorie intake, nutrient deficiencies, or disordered
eating patterns can arise.
• Overtraining Syndrome: Excessive training without adequate rest can lead to overtraining syndrome.
Symptoms include persistent fatigue, decreased performance, and an increased risk of injuries and
illnesses.

[11]
• Impact on Menstrual Health: Female runners may experience disruptions in menstrual cycles,
especially in cases of intense training or low body fat levels. This condition, known as amenorrhea, can
have implications for bone health and reproductive function.
• Pressure on Pelvic Floor: High-impact activities like running can exert pressure on the pelvic floor
muscles, potentially contributing to issues such as urinary incontinence, especially in women.
• Respiratory Issues: Running in urban areas with high pollution levels can expose runners to
environmental pollutants and increase the risk of respiratory issues.

GOVERNMENT STEPS TAKEN TO PROMOTE

RUNNING CULTURE IN INDIA
• Run India Run Campaigns have been organised to encourage mass
participation in running events, such as the ‘Run for Unity’ and ‘Run
for New India’.
• The Great India Run was organised to commemorate the 75th
Azadi Ka Amrit Mahotsav and the ‘Har Ghar Tiranga’ campaign. It
saw 11 Bravehearts run with the tricolour in their hands for 10
consecutive days, spreading the message of unity and brotherhood
from Lal Chowk, Srinagar, to New Delhi.
• Fit India Movement, launched by Prime Minister Narendra Modi,
aims to promote physical fitness and sports in India.
• Khelo India Program is a government initiative that focuses on the
development of sports at grassroots level.
• The National Sports Development Fund (NSDF) provides financial assistance to athletes for their
training and development.

QUESTIONNAIRE
1. Do you run or jog? What is the difference?
2. At what point does walking become running?
3. How many running events were held at the last Olympics?
4. How does your running hobby help you?
5. Usually, people prefer jogging. Why do you prefer running?
6. Have you run any marathons? What speed do you jog at?
7. Is running beneficial in the early morning or evening?
8. Do you prefer running alone or with someone? Why?
9. What precautions should be taken while running?
10. What are the other benefits of running other than physical fitness?
11. Do you interact with people/strangers who come across/pass by?
12. When can long-distance running be fatal?
13. Why the treadmill cannot replace the track running in the open?
14. The world has forgotten Budhia Singh. Do you remember?

[12]
15. Name two Indian runners who almost won an Olympic medal.
16. Who was Jesse Owens?
17. Can you recall the events following the 100-meter race at the Tokyo Olympics?
18. How many Indian runners over short and long distances can you name?
19. What is the Indian and world record for a 100-meter race? Mention the person holding these records.
20. Cycling requires physical endurance and mental focus. How do you apply these qualities to achieve
your goals or solve problems in other areas?

[13]
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