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Neuff Guide to Travelling (Running, Jogging and Walking)

The term ‘travelling’ is a general term that encompasses walking, jogging and running. Running incorporates running fast (sprinting), sustained running (endurance) and running over barriers (hurdles and steeple chasing). Events for sprinting in athletics can be undertaken individually or within teams. An example of the latter is the 4 x 100 sprint relay, in which a team of 4 compete in 4 consecutive 100m sprints with a baton being passed on from one team member to the next, with the winning team being the one that completes the entire race the quickest. Furthermore, sprinting has a strong focus on speed and technique.

Running technique:
• Run with high hips and an upright torso.
• Keep the upper body relatively still, and independent of what the legs are doing.
• Run on the balls of the feet.
• Run lightly.
• Run with high knees in front.
• Run with the arms moving in time with the legs whilst opposing the leg positioning (eg left arm is forward when the right leg is forward).


Endurance basics: 

• Training for endurance involves enhancing resistance to fatigue (i.e improvement of ability to keep going in a climate of increasing fatigue).
• Involves training the body’s anaerobic energy system by enabling one’s body to function with a severely diminished oxygen supply, as well as training (and therefore improving) one’s aerobic (with oxygen) energy supply.
• This is to be achieved through running at a steady pace (heart beats ranging from 115 to 150 beats per minute, aka zone 1). A steady pace is one that allows the individual to engage in conversation whilst training.
• Endurance training is to aid in competition in 800m, 1500m, 5000m, 10000m, half marathon and marathon events.


Jogging basics:

• Jogging is the preferred method of training for these endurance events.

• Arms should be held in front of the torso and gently folded.
• The torso should be erect.
• Both feet are held off the ground for a short period during each stride.
• The balls of the feet should make contact with the ground with the heels touching gently if at all.



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