Introduction
Running is a great way to get exercise and it is plenty of fun! Running is something almost everyone has done. If you run even just a little bit every day, you will improve. And it doesn't necessarily require arduous training. Have you ever played tag? When you run to get away from someone you are getting better at running. You may not notice it but every time you run you are getting better. If you were to go outside and run around your block you would probably be tired, but if you do that everyday for three weeks, you would be faster and could probably run farther.
HOW TO RUN FARTHER
"One of the biggest challenges that new runners face is learning how to increase running distance. Beginners often get injured, bored, or burned out before they meet their mileage goals. Once you hit a plateau, it can be tough to dig deeper and push past it." There are many ways that new runners can increase their mileage.
Always Warm-Up - A good warm-up helps prevent problems like side stitches and tight muscles. Begin with a brisk walk and slowly increase your pace once your body has warmed up.
Go Slow - Adding too much distance too fast can cause you to feel sore, burned out and/or lead to injury. Increase your mileage slowly and by not more than 10% per week.
Check Your Form - Make sure you're running with good form. When you run, make sure you're looking up, your shoulders are relaxed, your back is straight, and your footfalls are straight and not ahead of your knee and hips.
Use a Run/Walk Combination - If you can't run the entire distance that's ok, use walk/run intervals to increase your level of fitness.
Run with Other People - Running with others can help distract you when things get tough.
Change your Running Route - Try a new route to distract yourself if you are tempted to stop because of boredom.
RUNNING DO's and DONT'S
Task
The student must explain three ways to improve one's distance in running.
The student must identify the "Do's and Don'ts" of good running form.
Process
3 Ways to Improve the Distance You Can Run
1.
2.
3.
Running Do's and Don'ts
DO or DON'T overstride. Overstriding occurs when you land with your foot in front of your knee and hips.
DO or DON'T land on a flat foot.
DO or DON'T lean forward.
DO or DON'T thump when your foot hits the ground.
DO or DON'T ease into running.
Evaluation
1 point for each correct answer.
Conclusion
Running is an inexpensive sport that is easy to do. If you are looking for motivation consider competing in running, it's not just for serious athletes. You can find a 5K, 10K or marathon race in almost any city and committing to a race is a great way to motivate yourself to train. If you're a new runner your goal might be to just finish the race. If you're an experienced runner, a race might motivate you to improve your time or complete a longer distance. An added benefit of racing is that often the funds raised from entry fees go to support local charities.