Fundamental Skills in Running Events

For Boys:

Sprint – 100 meter, 200 meters and 400 meters

Middle and Distance Run – 800 meters, 1,500 meter, 3,000 meters, 5,000 meters
and 10,000 meters.

Relays – 4 x 100 and 4 x 400 meters

Hurdles – 110 meter high hurdles, 400 meter low hurdles

For Girls:

Sprint – 100 meters, 200 meters, 400 meters

Run – 800 meter and 1,500 meters

Hurdles – 100 meters and 400 meters

A. Sprints. This is a run at top speed for a given distance.

A.1. Starting Position

 On the signal given by the starter, “on your marks,” the sprinter assumes a
position behind the starting line with the front foot.
 The runner kneels on one knee behind the starting line, usually with the foot of
the more muscular leg to the rear. At the same time, he places his hands and
touches or reaches behind the starting line.
 At no time may a foot or hand touch or reach beyond the starting line until “Go”
is given. The distance of the front foot from the starting line varies with the size
of the participants, but generally, space used range from 10 centimeters to 18
centimeters. The three distances used maybe a bunch, medium, and elongated.
 On the signal “Get Set,” the runner raises the knee of the rear leg and throws
body weight forward over the front leg, arms and hands. The arms are straight,
with wrists and elbows locked, thereby providing a more substantial and steadier
base. Hands are outside the knees, yet in line with the shoulders. The thumbs
and first two fingers or all the fingers, in a tripod position, carry a large
 proportion of the body balance; backs are flattened with head and hips on the
same level. The chin is raised, with eyes focused on the ground some 15 meters
away.
 At the sound of the gun or “Go,” the runner springs forward. The rear foot
should give an extra-strong push; hold the breath throughout the sprint, since to
relax the abdominal muscles interferes with the power of the action.

A.2. Stride

 The feet should be parallel with no toeing out, the knee action, straight
backward and forward
 The sprinter brings the knees up high, and the arms are driven forcefully with the
hands clenched. The shoulders should not be twisting to the right and left.
 Throughout the run, the body should be slightly bent forward.

A.3. Finish

 The runner should be able to get a little on his toes drive and to bring his arms
up higher and harder.
 He should not jump, lunge or turn for the yearn, as any of these causes a change
of good running form and slows down performance.

Rule

Runners should not start before the “Go” or sound of the gun (jumping the gum)
is given. To do so is a false start. All runners are required to stand up, and the
offender is warned not to repeat the offense. Repeating the violation causes the
disqualification.

Reminder

You practice running slowly with the knees carried up in front, and the weight of
the body is carried on the balls of the feet. See to it that you swing your arms
naturally without cross movements. You walk and run with feet pointed straight
forward. Do not run the full distance at a top speed more than once a week.
 Runners should not start before the “Go” signal is given. To do so is a false start.
All runners are to stand up, and the offender is warned not to repeat the offense.
Repeating the offense causes the disqualification. Runners should not run outside
their assigned lane, and the baton should be passed within the exchange zone in a
relay.

Vocabulary
o Baton – This is a cylinder of wood, metal, plastic, or cardboard approximately 30
meters long carried by each runner in a relay race. It must be handed to the man
running the next leg of the race, and the last runner must bring it across the
finish line. The transfer of the baton takes place within a defined exchange zone,
and if the rod is dropped, the runner must pick it up before continuing the race.
o Blind Pass – A baton pass in a relay race is said to be blind when the receiving

the runner does not look back at the passer.

B. Middle Distance. In the middle - distance run, 3,000, 5,000 and 10,000 meters are
covered.

B.1. Starting

 The runner just stands behind the starting line, the toes of the front foot not
touching the line, bend the trunk and assumes the running position.
 The starter will only give the signal “Go.”

B.2. Stride.

 In the running distance and middle distance, running is built on the conservation
of energy and energy distribution.
 The trunk is straighter than in sprint, and the stride is shorter and more
rhythmic.
 The arm and leg action is less vigorous, and the hands are carried lower and are
more relaxed. The knee action is not so high, and the foot may land with either a
ball-heel or heel-ball landing.
 B.3. Coast

 This is the time when the runner glides after he has gained the maximum speed,
maybe after 200 meters from the start.
 The runner concentrates on relaxing by lowering the arms, breathing, and
changing the length of the stride.

B.4. Finish

 This is the making of speed on the last one-fifth of the race.

 In the last few meters, he makes the sprint.

C. Hurdles

The events are the following:

 100 meter high hurdles for girls

 110 meter high hurdles for boys
 200 meter low hurdles for girls
 400 meter low hurdles for boys

C.1. Starting

 Starting holds as in sprinting.

 Stride to the first hurdle. Most high hurdles take eight steps to the first hurdle
and three steps between hurdles.
 For girls’ low hurdles, ten steps are taken for the first hurdle and three steps
between. To hit the proper take-off, the strike nay is lengthened or chopped.

C.2. Hurdle Clearance

 The form of hurdling should be observed. The front foot or lead leg is thrown
straight forward, barely clearing the hurdle, knees slightly bent, toe up.
 This action is accomplished by a forward thrust of the opposite arm or both
arms, which helps the body lean. The trailing leg would place the upper leg,
lower leg, and the foot parallel to the top of the barrier, forming three right
angles.

C.3. Finish

 After the last hurdle, the hurdler becomes a sprinter and drives for the tape.
D. Relay

The relays in this event are the 4 x 100 meters and 4 x 400 meters.

D.1. Baton passing

 A baton is carried on the left hand to give it into the right hand of the next
runner. When received, it should be changed to the new runner’s left hand
within the 20 - meter exchange zone.

D.2. Placing of runners.

 Runners are placed in such a way that the second-best runner is the first runner,
the slowest, the third-best, and the last, the best runner.