Endurance Handbook

AN INTRODUCTIONTO ENDURANCERUNNING

SECTION 3

The Body as an Engine There is an opportunity during coaching sessions to encourage young athletes to understand a little more about how the body works and how it can affect performance. If we compare the body to an engine; oxygen enters the body via the lungs, is pumped to the muscles via the heart where it is used to burn fuel (from food) to produce energy which is used to power the muscles. It is therefore not only important that athletes take in the correct fuel and have good muscles, they also need a good circulatory and respiratory systems (heart and lungs) to make their bodies efficient. Being able to change pace and sprint is a very important asset for any future middle distance or cross-country runner and must be addressed in their early programmes. The development of the heart and lungs is an essential element to this. Many of the exercises performed during warm-ups are not only for the purposes of stretching the limbs but also to develop and practise stretching the rib cage and the muscles surrounding the chest and ribs so that a maximum intake of air can be achieved. This is an area all too often neglected by endurance runners and explaining the reason for doing a particular exercise will help children understand its importance. WARMING-UP & COOLING DOWN ACTIVITIES WEB COPY ©EVEQUE

There are a number of exercises which are useful including press-ups, arm press backs and rotations but the exercise shown above is particularly relevant. Stride jumps with feet apart and then together is performed with the arms being swung in rhythm and the hands clapped above the head. The clap is important to the exercise because the final movement pulls the rib cage up and out. This exercise can be performed with or without the clap, using very light weights such as a small water bottle held in each hand. Another beneficial exercise is the raising and lowering of a 1kg or 2kg medicine ball from the chest to over the head. WEB COPY ©EVEQUE

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