MARATHON GROUP 4/BSBA LM 2/ PE 3 RUNNING AS A SPORT
Running was officially born as a sport in
776 B.C.E, in ancient Greece, in the town of Olympia. The first event in the first Olympics ever held was a race. In WHEN WAS fact, from its inception to 724 B.C.E., the stadion race was the only
RUNNING competition hosted at the Olympics.
Before that running was mainly used as
INVENTED? something of an expedient – a tool that
people possessed that allowed them to find food and avoid dangers.
But it took many, many centuries to
give running its modern forms. DIFFERENT TYPES OF RUNNING AS A SPORT (RACE) 1. Sprint 2. Middle Distance 6. Cross Country Running 3. Endurance Running 7. Trail Running 11. Joggling 4. Marathon 8. Sky Running 12. Tower Running 5. Ultramarathon 9. Hurdle Race 13. Aqua Jogging 10. Ekiden 14. Canicross 15. Race Running MARATHON HISTORY OF MARATHON History: The marathon is a long-distance running race with an official distance of 42.195 kilometers (26.219 miles). It has its roots in ancient Greek history and mythology. The legend of Pheidippides, a Greek messenger who is said to have run from the Battle of Marathon to Athens to deliver news of the victory before dying of exhaustion, is the inspiration for the marathon race. The first organized marathon race as we know it today took place during the modern Olympic Games. The modern marathon race has its origins in the 1896 Athens Olympics, where it was included to commemorate the ancient legend. The race was set at the distance it is today to accommodate the Royal Family viewing the race from Windsor Castle during the 1908 London Olympics. Since then, the marathon has become one of the most iconic and widely participated events in the world of running. 14 RULES IN MARATHON Age Eligibility: Participants must meet a minimum age requirement to enter the race. Age restrictions can vary by event. (The minimum typical age is 16 or 18 years old. But some may allow 7 years old)
Registration: All participants must register for the marathon
before the race day, and they must follow the registration process and pay the associated fees.
Bib and Timing Chip: Runners receive a bib number and a
timing chip, which must be securely fastened to their clothing or shoes. The timing chip is used to record their official time. BIB AND TIMING CHIP Starting Time: Runners must start at the designated starting line and follow the official start time. Late starters may be disqualified.
Course Boundaries: Participants must follow the marked
course and stay within the designated course boundaries. Cutting the course or taking shortcuts is not allowed.
Aid Stations: Marathons typically have aid stations along
the course for hydration and sometimes nutrition. Runners are allowed to receive water, sports drinks, or other refreshments from these stations. Littering is usually prohibited, and runners should dispose of cups and trash in designated bins. Prohibited Items: Participants are often prohibited from carrying items or equipment that could pose a danger or interfere with other runners' safety, such as bicycles, rollerblades, or pets. Time Limits: Marathons have established time limits for completing the race. Runners must finish within the specified time to receive an official finishing time and be eligible for awards. (Commonly 7 hours) Medical Assistance: Runners in distress are encouraged to seek medical assistance, and race organizers usually provide medical personnel along the course. Bandits and Bib Swapping: Unauthorized runners, sometimes referred to as "bandits," are generally not allowed and can create safety and logistical issues. Swapping or sharing bibs is also usually prohibited.
Disqualification: Violating race rules or engaging in
unsportsmanlike behavior can result in disqualification from the race. Common disqualifying actions include cutting the course, using a substitute runner, or accepting outside assistance. Identification: Runners must wear their bib numbers visibly on the front of their clothing so they can be identified by race officials. Timing Mats: Participants are required to cross timing mats at designated points along the course, including the start and finish lines. Failing to do so may result in an incomplete or invalid time. Prohibited Substances: The use of performance-enhancing drugs or substances is strictly prohibited, and runners may be subjected to drug testing in some events. TIMING AND PLACEMENT SYSTEM Individual Timing: In a marathon, each participant is equipped with a timing chip or bib tag. These electronic devices are used to record the individual's start and finish times. Finish Time: The primary basis for ranking in a marathon is the individual's finish time. The runner who crosses the finish line first is the winner. Age and Gender Categories: Marathons often feature age and gender categories to recognize the top performers in specific groups. Participants are ranked within their respective age and gender divisions. This allows for fair competition and acknowledges the achievements of different demographics. TIMING AND PLACEMENT SYSTEM Award Categories: Awards and prizes are typically given to the top finishers in various categories, such as overall male and female winners, top finishers in age groups (e.g., 18-24, 25-29, 30-34), and sometimes categories like masters (typically 40 and older). TIMING AND PLACEMENT SYSTEM Personal Records: For many marathon runners, achieving a personal best (PB) or a new course record is a significant goal. Runners may use their own previous times as benchmarks for improvement. Course Records: Marathons also maintain records for the fastest times on their specific courses. This allows for historical comparisons and recognition of exceptional performances. TIMING AND PLACEMENT SYSTEM National and World Records: Exceptional performances may be eligible for national and world records. These are typically recognized by official governing bodies, such as USA Track & Field (USATF) in the United States and World Athletics at the international level. Non-Competitive Runs: It's essential to note that not all marathon participants are focused on competitive ranking. Many runners participate for personal achievement, charity fundraising, fitness, and the sense of accomplishment rather than aiming for a top rank. EIGHT KEY SKILLS FOR A FASTER AND MORE EFFICIENT RUN
ARM POSITION STRAIGHT AND TALL TORSO
Keep the arms relaxed and close Think about this like someone is to your body. It’s important not to pulling upwards on a string that’s cross your arms over in front of connected to your head. This will your body. This helps to keep prevent you from slouching and your chest open so your improve your biomechanics breathing is easier and reduces throughout. It’s especially important over rotating. Make sure you also as you get tired, as this is when keep your hands and shoulders people tend to slouch, which increases your energy expenditure. relaxed. STANDING STARTING POSITION NO CROSSING OVER HIP EXTENSION The greater the degree of hip MIDLINE extension you can achieve while controlling your core, the faster Ideally your feet should land in you’ll be able to run. To improve line with the hip joint and not hip extension, regularly do hip cross over the midline of the flexor exercises like the butterfly body. Crossing the midline is stretch. Dynamic stretches like typically a sign that the athlete walking lunges, butt-kickers and isn’t strong enough through their toy soldier walks are best just gluteals and stomach to support prior to training with short holds the pelvis on initial foot contact. (3secs) and static stretches (aim for 30sec holds) key for the period immediately after training. FOOT CONTACT AND HEAD POSITION CANDACE The location of initial foot contact Your head position is crucial in with the ground is key to good run controlling your body position. technique. The foot contacting the Look too far forward and you’ll ground in front of the hips leads to lean back and slow yourself an increase in braking forces on down; too close and you’ll be landing, slowing you down and slouching and applying a braking increasing injury risk. It’s not about force to your stride. It’s ideal to how your foot lands (heel vs. midfoot look around 10-15 metres in front. strike) that’s critical, but where it lands. STRONG STOMACH ARM SWING A strong stomach assists in improving pelvic control and drive The arm swing in endurance running for the run gait. Keeping a stable does not provide drive like in pelvis means the gluteal muscles sprinting, but provides balance and can be used more efficiently, rhythm. Slightly increasing the elbow while allowing you to wind up bend at the back of the swing helps your connective tissue. The the elbow to act like a pendulum and connective tissue then acts like a makes running more efficient. Aim for spring to recoil and drive your leg 90-110° of elbow bend at the back of through to the front using less the arm swing. energy. THE HEALTH BENIFITS OF RUNNING/MARATHON
Boosted Mood and Energy Levels A
Boosted Memory, Focus, and Task- study published in 2018 found that Switching Because running causes running for as little as 15 minutes can biochemical substances called improve mood and energy levels, and endocannabinoids to be released in it had more of an effect for the bloodstream and into the brain, it participants than meditation, deep optimizes brain function. breathing, progressive muscle relaxation Better Respiratory Function Along Improved Cardiovascular Health A with mental health benefits, running research review published in 2020 is linked to improved cardiovascular found that increased rates of and respiratory function because participation in running, regardless of each of those systems is getting how frequently you run, show lower more oxygen and better blood flow risk of cardiovascular-related mortality
Improved Bone Density Living Longer According to a
Those who ran regularly research review published in maintained bone strength, 2017, studies suggest runners and some even improved have a 25 to 40 percent reduced their density over time, while risk of premature mortality and those who’d reduced training live approximately three years longer than nonrunners. saw a decline in bone health. THANK YOU!! REFERENCES:
Triathlon and Beyond: The triathletes training bible for every men & women exploring triathlon science, anatomy, triathlon nutrition & the right triathlete mindset for beginners & Ironman athletes