Running

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.