Running

Course Details:

This course is appropriate for beginning, intermediate, and advanced runners and offers a variety of training schedules for each. In addition to reviewing the fundamental principles of fitness, students learn about goals and motivation, levels of training, running mechanics, safety and injury prevention, appropriate attire, running in the elements, good nutrition and hydration, and effective cross-training. While this course focuses mainly on running for fun and fitness, it also briefly explores the realm of competitive racing. Students conduct fitness assessments and participate in weekly physical activity.

Required Materials:

The following equipment may be helpful.

• Heart Rate Monitor
• MOVband
• Resistance Band

 Technical Requirements

A PDF reader and a word-processing program are required for this course. It is also

recommended that you have either a Flash player or MP4 player.

• Flash Player
• Adobe Reader
• QuickTime MP4 Player
• Word Processing Programs:
• Microsoft Word
• Open Office

Syllabus:

Unit 1: Getting Started

• 1 Fitness Assessment & Analysis

In this section you will be learning how to complete a Fitness Assessment. By the end of this section you should be able to do the following:

• Explain what area of fitness each test assesses
• Successfully complete a personal self-assessment
• Explain your opinion on the accuracy of fitness assessments
• Describe how to set appropriate fitness goals
• 2 Getting Started

In this section you will learn the fundamentals of starting a running program. By the end of this section you should be able to do the following:

• Analyze your personal fitness assessment according to national standards
• Determine which areas of fitness you need to improve in
• Describe the steps for setting appropriate goals
• Set fitness goals for the end of the semester

• 3 Training Plan

In this section you will learn more about keeping a running log and how to choose an appropriate training plan. By the end of this section you should be able to do the following:

• Explain the importance of keeping a running log
• Determine what level of runner you are
• Understand what an appropriate training program for your running level should entail
• Find or create an appropriate training plan

Unit 2: Running Mechanics

• 1 Exercise Principle Review

In this section you will be reviewing some basic exercise principles and technique. By the end of this section you should be able to do the following:

• Explain the importance of a proper warm up and cool down
• Describe appropriate ways to warm up and cool down
• Explain the importance of maintaining proper technique when exercising
• Describe and perform proper exercise techniques 

• 2 Running Principles & Technique

This section discusses the proper running form as well as the exercise principles. By the end of this section you should be able to do the following:

• Describe how to run with proper form.
• Apply knowledge of running form to your own running.
• Explain the principles of exercise and how they apply to running.

• 3 Training Zones

This section discusses heart rate training zones. By the end of this section, you should be able to do the following:

• Identify the different heart rate training zones
• Explain the benefits of working in the different zones
• Determine which training zones are appropriate for your running workouts

Unit 3: Safety & Equipment 

• 1 Rules & Safety

This section focuses on safety rules and guidelines as well as illness and injury prevention. By the end of this section you should be able to do the following: 

• List at least ten safety rules and guidelines
• Explain what to do if trouble arises while you are running
• Describe precautions to take to prevent injury
• Explain basic first aid procedures to follow when an injury occurs
• Understand the importance of contacting a medical professional for any health concerns 

• 2 Outdoor Elements

This section outlines the rules and guidelines for running in the heat and cold. By the end of this section you should be able to do the following:

• Recognize the potential dangers of running in the heat
• Describe precautions you should take when running in the heat
• Recognize the potential dangers of running in the cold
• Describe precautions you should take when running in the cold 

• 3 Equipment for Running

This section focuses on running shoes and other running equipment. By the end of this section you should be able to do the following:

• List things to look for in a pair of running shoes
• Evaluate your own footstrike
• Determine what type of running shoe might be most appropriate for you
• Describe the best type of clothing to wear when running
• Explain the purpose of a variety of other running equipment

Unit 4: The Running Scene

• 1 Benefits of Running

This section outlines the physical, mental, and emotional benefits of running. By the end of this section you should be able to do the following:

• Explain the physical, mental, and emotional benefits of running
• Analyze the benefits of running seen in your own life

• 2 Speed Training

This section focuses on speed training. By the end of this section you should be able to do the following:

• Define the term fartlek
• Explain how to properly increase your speed

• 3 Competitive Running

In this section you will learn more about competitive running. By the end of this section you should be able to do the following:

• Explain how to prepare physically and mentally for a race
• Describe race logistics
• Explain how to recover from a race

Unit 5: Total Wellness

• 1 Diet & Exercise

This section discusses proper nutrition and diet for runners. By the end of this section you should be able to do the following:

• Explain the importance of eating a balanced diet
• Explain the purpose of each nutrient
• Explain any dietary demands that are specific to runners or athletes

• 2 Cross Training

This section discusses the benefits of cross-training. By the end of this section you should be able to do the following:

• Define cross-training
• Explain the benefits of cross-training
• Describe how to appropriately cross-train

Unit 6: Post Assessment

• 1 Post Assessment

Congratulations! This is the last unit and section in the course. In this section you will be completing a Post Assessment and analyzing your progress throughout the course.