ALL ABOUT RUNNING HELPS STUDENTS AS WELL AS PEOPLE TO GET INFORMATION ON RUNNING. HISTORY,FASTEST RUNNERS IN THE WORLD ETC..

1. RUNNING
DONE BY- MISS
SHAMZEENA V.S

2. WHATDOYOUMEANBY RUNNING..
• RUNNING is a method of terrestrial locomotion
allowing humans and other animals to move rapidly
on foot. ]
• RUNNING is a type of gait characterized by an aerial
phase in which all feet are above the ground
• A characteristic feature of a running body from the
viewpoint of spring-mass mechanics is that changes
in kinetic and potential energy

3. CONTENTS
HISTORTY
RUNNINGKINEMATICDESCRIPTION
ELEMENTSOF GOODRUNNINGTECHNIQUE
RUNNINGINJURIES
BENEFITSOF RUNNING
RUNNINGEVENTS
Fastestrunnersin theworld.
WhydidI chooserunning…

4. HISTORY• IT IS THOUGHT THAT HUMAN EVOLVED AT LEAST FOUR AND A
HALF-MILLION YEARS AGO OUT OF THE ABILITY OF APE-LIKE
AUSTRAPITHECUS,AN EARLY ANCESTOR OF HUMANS,TO WALK
UPRIGHT ON TWO LEGS.
• THE THEORY PROPOSED CONSIDEREDTO BE THE MOST LIKELY
EVOLUTION OF RUNNING IS OF THE EARLY HUMANS
DEVELOPING AS ENDURANCE RUNNERS FROM THE PRACTICE OF
THE PERSISTENCE HUNTING OF ANIMALS, THE ACTIVITY OF
FOLLOWING AND CHASING UNDER A PREY IS TOO EXHAUSTED
TO FLEE,SUCCUMBING TO “CHASE MYOPATHY”
• THE THEORY AS FIRST PROPSED USED COMPARITATIVE
PHYSIOLOGICAL EVIDENCE AND THE NATURAL HABITS OF
ANIMALS WHEN RUNNING,INDICATING THE LIKELIHOOD OF
THIS ACTIVITY AS A SUCESSFUL HUNTING METHOD.

5. Running kinematicdescription.
• Running gait can be divided into two
phases in regard to the lower extremity:
stance and swing.
• This can be further divide into absorption,
propulsion, initial swing and terminal
swing.
• Due to the continuous nature of running
gait, no certain point is assumed to be the
beginning .
• However, for simplicity it will be assumed
that absorption and footstrike mark the
beginning of the running cycle in a body
already in motion.

6. FOOTSTRIKE• FOOT STRIKE OCCURS WHEN APLANAR PORTION OF
THE FOOT MAKES INITIAL CONTACT WITHIN THE
GROUND.
• COMMON FOOTSTRIKE INCLUDE FOREFOOT, MIDFOOT
AND HEEL STRIKE TYPES.
• THESE ARE CHARACTERIZED BY INITIAL CONTACT OF
THE BALL OF THE FOOT, BALL AND HEEL OF THE FOOT
SIMULTANEOUSLY AND HEEL OF THE FOOT
RESPECTIVELY.
• DURING THIS TIME THE HIP JOINT IS UNDERGOING
EXTENTION FROM BEING IN MAXIMAL FLEXION FROM
THE PREVIOUS SWING PHASE.
• FOOTSTRIKE BEGINS THE ABSORPTION PHASE AS
FORCES FROM INITIAL CONTACT ARE ATTENUATED
THROUGHOUT THE LOWER EXTREMITY.
• ABSORPTION OF FORCES CONTINUES AS THE BODY
MOVES FROM FOOTSTRIKE TO MIDSTANCE DUE TO
VERTICAL PROPULSION FROM THE TOE-OFF DURING A
PREVIOUS GAIT CYCLE.

7. MIDSTANCE
• Midstance is defined as the time at which the
lower extremity limb of focus is in knee flexion
directly underneath the trunk, pelvis and
hips. It is at this point that propulsion begins
to occur as the hips undergo hip extension, the
knee joint undergoes extension and the ankle
undergoes plantar flexion. Propulsion
continues until the leg is extended behind the
body and toe off occurs. This involves
maximal hip extension, knee extension and
plantar flexion for the subject, resulting in the
body being pushed forward from this motion
and the ankle/foot leaves the ground as initial
swing begins.

8. PROPULSIONPHASE
• Most recent research, particularly regarding the footstrike debate, has focused solely on the
absorption phases for injury identification and prevention purposes. The propulsion phase of
running involves the movement beginning at midstance until toe-off. From a full stride length
model however, components of the terminal swing and footstrike can aid in propulsion. Set up
for propulsion begins at the end of terminal swing as the hip joint flexes, creating the maximal
range of motion for the hip extensors to accelerate through and produce force. As the hip
extensors change from reciprocator inhibitors to primary muscle movers, the lower extremity
is brought back toward the ground, although aided greatly by the stretch reflex and gravity.
Footstrike and absorption phases occur next with two types of outcomes. This phase can be only
a continuation of momentum from the stretch reflex reaction to hip flexion, gravity and light
hip extension with a heel strike, which does little to provide force absorption through the ankle
joint. With a mid/forefoot strike, loading of the gastro- soleus complex from shock absorption
will serve to aid in plantar flexion from midstance to toe-of. As the lower extremity enters
midstance, true propulsion begins. The hip extensors continue contracting along with help from
the acceleration of gravity and the stretch reflex left over from maximal hip flexion during the
terminal swing phase. Hip extension pulls the ground underneath the body, thereby pulling the
runner forward. During midstance, the knee should be in some degree of knee flexion due to
elastic loading from the absorption and footstrike phases to preserve forward momentum. The
ankle joint is in dorsiflexion at this point underneath the body, either elastically loaded from a
mid/forefoot strike or preparing for stand-alone concentric plantar flexion. All three joints
perform the final propulsive movements during toe-off .The plantar flexors plantar flex,
pushing off from the ground and returning from dorsiflexion in midstance. This can either
occur by releasing the elastic load from an earlier mid/forefoot strike or concentrically
contracting from a heel strike. With a forefoot strike, both the ankle and knee joints will release
their stored elastic energy from the footstrike/absorption phase. The quadriceps group/knee
extensors go into full knee extension, pushing the body off of the ground. At the same time, the
knee flexors and stretch reflex pull the knee back into flexion, adding to a pulling motion on the
ground and beginning the initial swing phase. The hip extensors extend to maximum, adding
the forces pulling and pushing off of the ground. The movement and momentum generated by
the hip extensors also contributes to knee flexion and the beginning of the initial swing phase.

9. Swingphase
• Initial swing is the response of both stretch reflexes and
concentric movements to the propulsion movements of the body.
Hip flexion and knee flexion occur beginning the return of the
limb to the starting position and setting up for another
footstrike. Initial swing ends at midswing, when the limb is
again directly underneath the trunk, pelvis and hip with the
knee joint flexed and hip flexion continuing. Terminal swing
then begins as hip flexion continues to the point of activation of
the stretch reflex of the hip extensors. The knee begins to extend
slightly as it swings to the anterior portion of the body. The foot
then makes contact with the ground with footstrike, completing
the running cycle of one side of the lower extremity. Each limb
of the lower extremity works opposite to the other. When one
side is in toe-off/propulsion, the other side is in the
swing/recovery phase preparing for footstrike. Following toe-
off and the beginning of the initial swing of one side, there is a
flight phase where neither extremity is in contact with the
ground due to the opposite side finishing terminal swing. As the
footstrike of one side occurs, initial swing continues. The
opposing limbs meet with one in midstance and midswing,
beginning the propulsion and terminal swing phases.

10. Upperextremityfunction
• Upper extremity function serves mainly in providing
balance in conjunction with the opposing side of the
lower extremity. The movement of each leg is paired with
the opposite arm which serves to counterbalance the
body, particularly during the stance phase. The arms
move most effectively with the elbow joint at an
approximately 90 degrees or less, the hands swinging
from the hips up to mid chest level with the opposite leg,
the Hummers moving from being parallel with the trunk
to approximately 45 degrees shoulder extensions and
with as little movement in the transverse plane as
possible. The trunk also rotates in conjunction with arm
swing. It mainly serves as a balance point from which the
limbs are anchored. Thus trunk motion should remain
mostly stable with little motion except for slight rotation
as excessive movement would contribute to transverse
motion and wasted energy.

11. Footstrikedebate
• Recent research into various forms of running has focused on the differences in the
potential injury risks and shock absorption capabilities between heel and mid/forefoot foot
strikes. It has been shown that heel striking is generally associated with higher rates of
injury and impact due to inefficient shock absorption and inefficient biomechanical
compensations for these forces. This is due to forces from a heel strike traveling through
bones for shock absorption rather than being absorbed by muscles. Since bones cannot
disperse forces easily, the forces transmitted to other parts of the body, including ligaments,
joints and bones in the rest of the lower extremity all the way up to the lower back. This
causes the body to use abnormal compensatory motions in an attempt to avoid serious bone
injuries. These compensations include internal rotation of the tibia, knee and hip joints.
Excessive amounts of compensation over time have been linked to higher risk of injuries in
those joints as well as the muscles involved in those motions. Conversely, a mid/forefoot
strike has been associated with greater efficiency and lower injury risk due to the triceps
surge being used as a lever system to absorb forces with the muscles eccentrically rather
than through the bone. Landing with a mid/forefoot strike has also been shown to not only
properly attenuate shock but allows the triceps surge to aid in propulsion via reflexive
plantar flexion after stretching to absorb ground contact forces. Thus a mid/forefoot strike
may aid in propulsion. However, even among elite athletes there are variations in self
selected footstrike types. This is especially true in longer distance events, where there is a
prevalence of heel strikers. There does tend however to be a greater percentage of
mid/forefoot striking runners in the elite fields, particularly in the faster racers and the
winning individuals or groups. While one could attribute the faster speeds of elite runners
compared to recreational runners with similar foot strikes to physiological differences, the
hip and joints have been left out of the equation for proper propulsion.

12. Stridelength,hipandkneefunction
• Biomechanical factors associated with elite runners include increased hip function, use and stride length over
recreational runners. An increase in running speeds causes increased ground reaction forces and elite distance
runners must compensate for this to maintain their pace over long distances. These forces are attenuated through
increased stride length via increased hip flexion and extension through decreased ground contact time and more
force being used in propulsion. With increased propulsion in the horizontal plane, less impact occurs from decreased
force in the vertical plane. Increased hip flexion allows for increased use of the hip extensors through midstance and
toe-off, allowing for more force production. The difference even between world class and national level distance
runners has been associated with more efficient hip joint function. The increase in velocity likely comes from the
increased range of motion in hip flexion and extension, allowing for greater acceleration and velocity. The hip
extensors and hip extension have been linked to more powerful knee extension during toe-off, which contributes to
propulsion. Stride length must be properly increased with some degree of knee flexion maintained through the
terminal swing phases, as excessive knee extension during this phase along with footstrike has been associated with
higher impact forces due to braking and an increased prevalence of heel striking. Elite runners tend to exhibit some
degree of knee flexion at footstrike and midstance, which first serves to eccentrically absorb impact forces in the
quadriceps muscle group. Secondly it allows for the knee joint to concentrically contract and provides major aid in
propulsion during toe-off as the quadriceps group is capable of produce large amounts of force. Recreational runners
have been shown to increase stride length through increased knee extension rather than increased hip flexion as
exhibited by elite runners, which serves instead to provide an intense breaking motion with each step and decrease
the rate and efficiency of knee extension during toe-off, slowing down speed. Knee extension however contributes to
additional stride length and propulsion during toe-off and is seen more frequently in elite runners as well.

13. Elements of goodrunningtechnique
• Uprightpostureanda slightforwardlean
• Striderateandtypes

14. Upright posture and a slightforwardlean
• Leaning forward places a runner's center
of mass on the front part of the foot, which
avoids landing on the heel and facilitates
the use of the spring mechanism of the
foot. It also makes it easier for the runner
to avoid landing the foot in front of the
center of mass and the resultant braking
effect. While upright posture is essential, a
runner should maintain a relaxed frame
and use his/her core to keep posture
upright and stable. This helps prevent
injury as long as the body is neither rigid
nor tense. The most common running
mistakes are tilting the chin up and
scrunching shoulders

15. Striderateandtypes
• Exercise physiologists have found that the stride rates are
extremely consistent across professional runners,
between 185 and 200 steps per minute. The main
difference between long- and short-distance runners is
the length of stride rather than the rate of stride.
• During running, the speed at which the runner moves
may be calculated by multiplying the cadence (steps per
second) by the stride length. Running is often measured
in terms of pace in minutes per mile or kilometer. Fast
stride rates coincide with the rate one pumps one's arms.
The faster one's arms move up and down, parallel with
the body, the faster the rate of stride. Different types of
stride are necessary for different types of running. When
sprinting, runners stay on their toes bringing their legs
up, using shorter and faster strides. Long distance
runners tend to have more relaxed strides that vary.

16. Runninginjuries
• Many injuries are associated with running because of its high-impact nature. Change in running volume may
lead to development of patellofemoral pain syndrome, iliotibial band syndrome, patellar tendinopathy, plica
syndrome, and medial tibial stress syndrome. Change in running pace may cause Achilles
Tendinitis, gastronomies injuries, and plantar fasciitis Repetitive stress on the same tissues without enough
time for recovery or running with improper form can lead to many of the above. Runners generally attempt
to minimize these injuries by warming up before exercise, focusing on proper running form, performing
strength training exercises, eating a well balanced diet, allowing time for recovery, and "icing" (applying ice
to sore muscles or taking an ice bath).
• Another common, running-related injury is chafing, caused by repetitive rubbing of one piece of skin against
another, or against an article of clothing. One common location for chafe to occur is the runner's upper
thighs. The skin feels coarse and develops a rash-like look. A variety of deodorants and special anti-chafing
creams are available to treat such problems. Chafe is also likely to occur on the nipple .
• Some runners may experience injuries when running on concrete surfaces. The problem with running on
concrete is that the body adjusts to this flat surface running and some of the muscles will become weaker,
along with the added impact of running on a harder surface. Therefore, it is advised to change terrain
occasionally – such as trail, beach, or grass running. This is more unstable ground and allows the legs to
strengthen different muscles. Runners should be wary of twisting their ankles on such terrain. Running
downhill also increases knee stress and should therefore be avoided. Reducing the frequency and duration
can also prevent injury.
• Barefoot running has been promoted as a means of reducing running related injuries, but this remains
controversial and a majority of professionals advocate the wearing of appropriate shoes as the best method
for avoiding injury. However, a study in 2013 concluded that wearing neutral shoes is not associated with
increased injuries.

17. Benefitsof running
• While there exists potential for injury while running (just as there is in any sport), there
are many benefits. Some of these benefits include potential weight loss, improved
cardiovascular and respiratory health (reducing the risk of cardiovascular and
respiratory diseases), improved cardiovascular fitness, reduced total blood cholesterol,
strengthening of bones (and potentially increased bone density), possible strengthening
of the immune system and an improved self-esteem and emotional state. Running, like all
forms of regular exercise, can effectively slow or reverse the effects of aging.
• Running can assist people in losing weight, staying in shape and improving body
composition. Running increases your metabolism. Different speeds and distances are
appropriate for different individual health and fitness levels. For new runners, it takes
time to get into shape. The key is consistency and a slow increase in speed and distance.
While running, it is best to pay attention to how one's body feels. If a runner is gasping
for breath or feels exhausted while running, it may be beneficial to slow down or try a
shorter distance for a few weeks. If a runner feels that the pace or distance is no longer
challenging, then the runner may want to speed up or run farther.
• Running can also have psychological benefits, as many participants in the sport report
feeling an elated, euphoric state, often referred to as a "runner's high". Running is
frequently recommended as therapy for people with clinical depression and people coping
with addiction. A possible benefit may be the enjoyment of nature and scenery, which
also improves psychological well-being.
• In animal models, running has been shown to increase the number of newly born neurons
within the brain. This finding could have significant implications in aging as well as
learning and memory.

18. Running events
• Running is both a competition and a type of training for sports that
have running or endurance components. As a sport, it is split into
events divided by distance and sometimes includes permutations such
as the obstacles in steeplechase and hurdles. Running races are
contests to determine which of the competitors is able to run a certain
distance in the shortest time. Today, competitive running events make
up the core of the sport of athletics. Events are usually grouped into
several classes, each requiring substantially different athletic
strengths and involving different tactics, training methods, and types
of competitors.
• Running competitions have probably existed for most of humanity's
history and were a key part of the ancient Olympic Games as well as
the modern Olympics. The activity of running went through a period
of widespread popularity in the United States during the running
boom of the 1970s. Over the next two decades, as many as 25 million
Americans were doing some form of running or jogging – accounting
for roughly one tenth of the population. Today, road racing is a
popular sport among non-professional athletes, who included over
7.7 million people in America alone in 2002.

19. Limitsof speed
• Foot speed, or sprint speed, is the
maximum speed at which a human can
run. It is affected by many factors, varies
greatly throughout the population, and is
important in athletics and many sports.
• The fastest human foot speed on record is
44.7 km/h (12.4 m/s, 27.8 mph), seen
during a 100-meter sprint (average speed
between the 60th and the 80th meter)
by Usain Bolt.

20. Events by type
–Trackrunning
• Roadrunning
• Cross country running

21. Trackrunning
• Track running events
are individual or relay events with
athletes racing over specified distances
on an oval running track. The events are
categorized as sprints, middle and long-
distance, and hurdling.

22. Road running
• Road running takes place on a measured
course over an established road . These
events normally range from distances of
5 kilometers to longer distances such
as half marathons and marathons, and
they may involve large numbers of
runners or wheelchair entrants.

23. Cross country running
• Cross country running takes place over
open or rough terrain. The courses used
at these events may include grass, mud,
woodlands, hills, flat ground and water.
It is a popular participatory sport, and is
one of the events which, along with track
and field, road running, and race
walking, makes up the umbrella sport of
athletics.

24. Eventsby distance
•Sprints
•Middle distance
•Long distance

25. sprints• Sprints are short running events in athletics and track and field. Races over short
distances are among the oldest running competitions. The first 13 editions of
the Ancient Olympic Games featured only one event – the stadium race, which was
a race from one end of the stadium to the other. There are three sprinting events
which are currently held at the Olympics and outdoor World Championships:
the 100 meters, 200 meters, and 400 meters. These events have their roots in races
of imperial measurements which were later altered to metric: the 100 m evolved
from the 100 yard dash, the 200 m distances came from the furlong (or 1/8 of a
mile), and the 400 m was the successor to the 440 yard dash or quarter-mile race.
• At the professional level, sprinters begin the race by assuming a crouching position
in the starting blocks before leaning forward and gradually moving into an upright
position as the race progresses and momentum is gained. Athletes remain in the
same lane on the running track throughout all sprinting events, with the sole
exception of the 400 m indoors. Races up to 100 m are largely focused upon
acceleration to an athlete's maximum speed. All sprints beyond this distance
increasingly incorporate an element of endurance. Human physiology dictates that
a runner's near-top speed cannot be maintained for more than thirty seconds or so
as lactic acid builds up and leg muscles begin to be deprived of oxygen
• The 60 metres is a common indoor event and it an indoor world championship
event. Other less-common events include the 50 metres, 55 metres, 300
metres and 500 metres which are used in some high and collegiate competitions in
the United States. The 150 metres, though rarely competed, has a star-studded
history: Pietro Mennea set a world best in 1983, Olympic champions Michael
Johnson and Donovan Bailey went head-to-head over the distance in 1990
and Usain Bolt improved Mennea's record in 2009.

26. Middle distance
• Middle distance running events are track
races longer than sprints up to 3000
metres. The standard middle distances are
the 800 metres, 1500 meter and mile run,
although the 3000 metres may also be
classified as a middle distance event. The
880 yard run, or half mile, was the
forebear to the 800 m distance and it has
its roots in competitions in the United
Kingdom in the 1830s.The 1500 m came
about as a result of running three laps of a
500 m track, which was commonplace in
continental Europe in the 1900s.

27. Long distance
• Examples of longer-distance
running events are long distance
track races and marathons, ultra
marathons, and multiday races.

28. Fastestrunnersintheworld.
• 1) Usain Bolt
• 2) Jesse Owens
• 3) Tyson Gay
• 4) Justin Gatlin
• 5) Tommie Smith
• 6) Carl Lewis
• 7) Florence Griffith-Joyner
• 8) Maurice Greene
• 9) Donovan Bailey
• 10) Michael Johnson

29. Why didI chooserunning…
• I choose this sport “RUNNING” because running
Is my favorite sport and running clears my mind and
gives me the energy to take on the day. Anytime I
spend running is refreshing, rejuvenating and
peaceful. If I am working on an issue, I find that with
each step, my mind files away the good stuff, tosses
the junk, and organizes what's really important. After
the run, my mental “inbox” is cleaned out, my head
left clear, my thoughts sharp, and my disposition
agreeable.