Lesson Objectives:

• To complete a cross country run
• To learn about different running styles and techniques
• Learn how to run at your own pace
• Learn to run in a group
• Look at how to run across different terrains (e.g. hill running)

Skills:

The first skill we looked at in lesson was how to use the correct running technique for our arms and legs. This included our arms being at a 90  angle whilst we ran, and we also had to make sure that our feet were hitting the ground correctly, e.g. no under/overpronation.

We then looked at how our partners ran, and vice versa. We looked at what they were doing correctly and what needed improving, such as; stride length, arm movement, and head movement.

Next we practiced getting off to a good start at the beginning of a cross country run. This was done by running at approximately 80% of our maximum pace. We then practiced pacing ourselves alone before we got into groups of four and we then ran at the slowest persons pace as part of a team, also learning about the scoring points system in cross country.

After that we all followed behind the tutor at a comfortable pace into different terrains, such as running across streams and also running up and down hills. We were told different techniques on how to do this such as leaning back and running diagonally when running down a hill towards the bottom.

We then practiced a sprint finish from one point to another to end the session. A sprint finish is vital as it could be the difference in you coming first or finishing last.

Techniques:

The correct technique for our arms is to make sure they are kept to a 90  angle at all times, this makes us faster and more streamline. The correct technique for our feet is to make sure that we do not overpronate or underpronate as it can cause discomfort or even injury forcing us to retire from the race. We must try to make sure that we run from the heels of our feet and roll onto our toes, keeping our heads up and keeping a good stride distance in the meantime.

A good starting technique is very important in cross country running. When at the official starting point you should look about 100m or so in the distance to which you should perform a run of about 80% of your maximum speed towards. After that you should run at a pace that suits you best. You should not run this fast for too long however, or you will tire very quickly and the rest of the race will become a struggle.

There are different techniques for different terrains, such as hills and streams. For running up hills you should lean forwards slightly so you do not fall backwards; it is also recommended that if the hill is not too steep then you should consider sprinting it so you are not stuck on it for too long as it will tire you out. When running down a hill, you should not run too fast, make sure to lean back slightly and run in diagonal lines. If you run too fast down a hill then you will be certain to fall over or run into an object. You should lean back so that you do not make yourself fall over whilst running. You should also make sure to run in diagonal lines, switching direction every 10 or so steps to help prevent falling over also.

About 200m or so from the finish you should start to pick up a sprinting pace so that you may gain a good time to better your own personal best as that is what you should be aiming for. It will also help you overtake other competitors if you are in a position to do so.

 (http://www.runnersworkshop.com/photogallery/girlsrunning2.JPG)                           ( http://www.petestack.com/running/images/nevis2006.jpg)

Tactics:

In the lesson I have learnt how to pace myself better than I already could do. This will help me immensely in a cross country race. I have also learnt better techniques on how to run, thus helping to prevent injury and the like. A new technique I have learnt this week is how to effectively perform hill runs and how to run across streams, finding different routes along the way aswel. This will surely help me in cross country races. I also learnt that at the start and end of all cross country races, sprinting is very important and very helpful to gain a good time and position.

Finally, the most important piece of information I took from this lesson was that- cross country is not about who you can beat and who you can’t beat, it’s about doing the best you can and trying to improve on your best times.

This lesson was very important in teaching me more about cross country and I will be sure to remember it all in the future.

Date: 24^th September 2009

Lesson Objectives:

• To learn about cross country running.
• To look at different running techniques.
• To find a stride length you are comfortable with.
• To look at how to pace yourself.

Skills:

The first skill that we looked at in lesson was how to run with the correct technique. We did this by lining up in groups of 4 and then taking it in turns to run and look at each other’s different running techniques identifying key points such as stride length, and also if the person was under or overpronating.

We next looked at how our arms should be used whilst we run. Our arms must be kept at a 90  angle (bent at the elbow). This will help improve our running speed.

We then ran around a field twice with our eyes open for 30 seconds and 50 seconds and had to try and guess the correct time to go back to the tutor at the beginning. We also did this for 90 seconds with our eyes closed. This exercise improved our timing and pacing for cross country running.

After that we did a series of running exercises running from one set of cones to 3 others, 40m away each time. We had to make sure we made it to each set of cones in around 9 seconds, only being allowed to stop at the last cone. This helped improve our timing and pace. We also did the same routine again but this time we completed it at the pace of an Olympic 800m athlete would have done it in. We had to perform this exercise whilst keeping our heads facing forwards to make sure we got enough oxygen to our bodies.

Finally we did a cool down and talked about the skills and techniques we had learnt from the lesson.

Techniques:

The correct running technique involves keeping your chin and head up; focusing on an object in the distance can help. If you start to look down then you will not be getting as much as oxygen to your lungs and body as needed causing you to tire quicker. 

Another good technique is to make sure that as you are running you keep your arms at a 90  angle (bent from the elbow). As you run your forearms should be almost parallel to the ground. Also, our hands should be made into a relaxed fist as we run. This technique helps improve your speed.

The correct foot technique is to make sure that you do not over overpronate or underpronate. This is where, as you run, one side of both your feet fall to a particular side causing you to run in an incorrect movement. This can lead to discomfort and injury. The correct technique for your feet is to make sure you land softly on your heel and then roll off onto the balls of your feet and your toes. Also whilst running you should make sure to pace yourself well so you do not get too tired during the race, and vice-versa. A good stride length is vital for this. You should perform strides that are quite lengthy, but that you are also comfortable with.

(http://www.shoeguide.co.uk/media/main/woman_running_landscape.jpg)     (http://www.ecrossfit.com/home/sprinter.jpg)

  (follow references for pictures)

Tactics:

The tactics I have learnt in lesson will be very useful in the future, not only for cross country running but also for just running in general.

I have learnt how to run with the correct techniques such as; keeping my arms at a 90  angle, running from heel to toe, and I have also learnt how to make my own stride length effective and comfortable for me. All these factors will certainly help me perform well when I am doing cross country running.

Another important tactic I have learnt from this lesson is how important pacing yourself is, as it helps save some of your energy and keeps you running effectively throughout. If you took part in a cross country run and did not pace yourself then you would become tired very quickly and ultimately you would not gain a good finishing position.

I will be sure to include these tactics in the future as they will be very useful.