Land-Based Activities(Running)

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Running is a means for an animal to move on foot. It is defined in sporting terms as a gait in which at some point all feet are off the ground at the same time. This is in contrast to walking, where one foot is always in contact with the ground, the legs are kept mostly straight and the center of gravity rides along fairly smoothly on top of the legs. The term running can refer to any of a variety of speeds ranging from jogging to sprinting.

Motion Humans leap from one leg to the other while running. Each leap raises the center of gravity during take-off and lowers it on landing as the knee bends to absorb the shock. At mid arc, both feet are momentarily off the ground. This continual rise and fall of bodyweight expends energy opposing gravity and absorbing shock during take-off and landing. Running uses more energy than walking to travel the same distance.

Lower body motionRunning is executed as a sequence of strides, which alternate between the two legs. Each leg's stride can be roughly divided into three phases: support, drive, and recovery. Support and drive occur when the foot is in contact with the ground. Recovery occurs when the foot is off the ground. Since only one foot is on the ground at a time in running, one leg is always in recovery, while the other goes through support and drive. Then, briefly, as the runner leaps through the air, both legs are in recovery. These phases are described in detail below.

Support

During the support phase, the foot is in contact with the ground and supports the body against gravity. The body's centre of mass is typically somewhere in the lower abdominal area between the hips. The supporting foot touches ground slightly ahead of the point that lies directly below the body's centre of mass. The knee joint is at its greatest extension just prior to the support phase.

When contact is made with the ground, the knee joint begins to flex, and the extent it flexes varies with running style. Stiff-legged running styles reduce knee flexion, and looser, or more dynamic, running styles increase it.

Upper body motionThe motions of the upper body are essential to maintaining balance, and a forward motion for optimal running. They compensate for the motions of the lower body, keeping the body in rotational balance. A leg's recovery is matched by a forward drive of the opposite arm, and a leg's support and drive motions are balanced by backward movement of the opposite arm. The shoulders and torso are also involved.

Running as a sportRunning 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.

Types of running events

Track running

Road running

Cross country running

Trail running

Relay Race

Recreational running

Benefits of running

While there is the potential for injury in running (just as there is in any sport), there are many benefits. Some of these benefits include potential weight loss, improved cardiovascular health, increased muscle mass, increased bone density, and an improved emotional state. Following a consistent routine of running can increase HDL levels, reducing the risks of cardiovascular disease.

Running, like all forms of regular exercise, can effectively slow reverse the effects of aging.Running can assist people in losing weight and staying in shape. 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.