Transcript Walking/Jogging PowerPoint

Coach Vosen
KIN 228 – Lifetime Activities
Fall 2015
Walking is movement at a regular and fairly
slow pace by lifting and setting down each foot
in turn, never having both feet off the ground at
once.
 Jogging is typically defined as running slowly at
a comfortable pace of about 9 to 12 minutes per
mile.
 Running is an individual activity (some will be
able to run farther and faster than others).
 The Talk Test – a good guideline for measuring
exertion when running.





Popularity has increased
over the last halfcentury.
Dr. Kenneth H. Cooper
demonstrated positive
correlation between HR
and O2 consumption.
Jogging moved into the
American mainstream in
the ‘70s and ‘80s.
Races and marathons
continue to grow in
popularity.





Consult your physician
before beginning any
exercise program.
Start slowly and
increase gradually.
Be consistent.
Listen to your body.
Take walking breaks
when needed.
Proper
running/walking shoes
must be worn to
prevent injury.
 Emphasis should be
placed on shock
absorption, body size,
running-style
mechanics, and skill
and competitive level.




Socks – Should wick
perspiration away from
the skin.
Clothing – should be
light-colored and loosefitting when hot; when
it’s cold, dress in layers.
Sunglasses, hats,
pedometers, backpacks,
and reflective material
are among other
considerations.




The slower you go, the
flatter the landing.
Try to land lightly and
gently; do not pound.
As you run faster, you
move higher on the foot,
toward the toes, then
roll inward. This absorbs
shock.
Precise point of contact
varies with speed.





A function of speed.
Short stride – more
economical; slower
Lead with the knee first.
The foot should follow
and extend to meet the
ground.
Do not overstride.
Point of foot contact
should be directly under
the knee, with slight
knee flexion.




Run tall and with a
straight back; head level
Hips should be directly
over the legs; avoid
“sitting” or leaning
forward
Arms should be utilized
for balance and driving.
Hands should be loosely
cupped and relaxed.
The hands should swing
back, but not past the
midline of the trunk.

It is a good idea to
stretch:
 After warming muscles up.
 After the cool-down.

Emphasize stretches for
these muscles/groups:







Lower back
Upper back
Groin
Hamstring
Hurdlers
Quads
Lower leg


Stress – Training
stimulates the stress
the body will
encounter. Fine line
between training and
stress/strain.
Overload – Stretch
your limits gradually.
“The Overload
Principle”



Specificity of
training – Training
must resemble what
you are training for!
Consistency –
Regular training
creates results.
Recovery – The body
must be given
adequate time to
recover.


Pacing – Establish a
long-view approach
toward running.
Remember: More is not
always better.
Running surfaces –
Avoid running on
cement regularly.
Change your surface
regularly to allow your
body to adapt and
recover.






Always run facing traffic;
wear reflective apparel.
Carry some form of I.D.
Never run alone at night
or in dangerous areas.
Be aware!
Be considerate of others.
Stay away from secluded
areas.





Even with proper
stretching, injuries will
occur.
Minor irritations are “a
way of life” for most
runners.
Muscles and tendons
Nerve irritation, blisters,
bone spurs, Morton’s
toe, muscle strain/tears,
plantar fasciitis, etc.
Overuse syndrome





Do everything in
moderation.
Start out by improving
VO2 max.
Use the hard-easyhard approach.
Learn to calculate and
measure your target
heart rate.
Keep and accurate
record of your mileage.





Emphasize the
recovery phase.
Eat sensibly.
Take in fluids early.
Vary your training
program.
Run with someone.

Mood, D., & Musker, F. (2012). Sports and
recreational activities (15th ed.). New York:
McGraw-Hill.