Endurance Handbook

AN INTRODUCTIONTO ENDURANCERUNNING

TYPES OF ENDURANCE OR ‘SUSTAINED’ ACTIVITIES

SECTION 1

There are two different forms of endurance or sustained activities in athletics, both of which take place on different kinds of terrain. These are; WEB COPY ©EVEQUE Track Many organised track & field competitions incorporate races up to 1500m in length for athletes in the under 13 age group. There is nothing wrong with young athletes running these distances but it is important not to simulate the intensive training schedules that these events require for Cross country will provide excellent groundwork for cardiovascular fitness and strength endurance for other events, in addition to being an event in itself. Cross country should not be limited to winter as summer runs can also be most enjoyable and provide valuable variations to training sessions. Cross country can be in a variety of landscapes including urban parkland, open country, woodland or even on the beach. For safety reasons, including the risk of injury, younger children should always be accompanied on cross country by a teacher, coach or other suitably experienced senior athlete. Relaxed runs with varied effort are recommended so that young athletes can endure the distance and not get distressed through overexertion. Young athletes should try to make use of the terrain and run freely, relaxed and not struggling. The use of runs of varying pace from slow to fast, known more commonly as Fartlek, is a widely used and recognised training exercise. Although there are plenty of individual competitions for the more talented children, we recommend that events for groups of children up to the age of 13 are held in the form of team events or relays as opposed to individual championships. More details are given in the competition section of this book. When presented well, cross country can be an enjoyable activity for all. I would advise, however, that children are encouraged to participate, rather than it be made compulsory. For guidance, the maximum distances recommended for cross country events for young athletes are as follows: WEB COPY ©EVEQUE Road Running Although fine for youths and older adults, excessive running on hard surfaces should be avoided for young athletes who are in growth development because it can cause joint problems, particularly in the knees and the arches of the feet. Hill and Fell Running Hill and fell running is a specialist endurance activity which needs to be properly supervised. The Fell Runners’ Association would readily give advice and guidance to those wishing to take part. It should also be noted that rambling and hill walking are excellent exercises to promote general fitness and should therefore be encouraged. Running - which includes: Walking - which takes place on: Track Tracks Roads Cross country Girls & boys under 13 years & over 11 years 3000 metres Girls & boys under 11 years 2000 metres Girls & boys under 10 years 1500 metres older athletes. Cross Country

INTRODUCTION Road Hill and fell

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