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g is a method of terrestrial locomotion allowing humans and other animals to
move rapidly on foot. Characterized by an aerial phase in which all feet are

above the ground.

- A characteristic feature of a running body from the viewpoint of spring-mass

mechanics is that changes in kinetic and potential energy within a stride occur
simultaneously, with energy storage accomplished by springy tendons and
passive muscle elasticity.

INSTRUCTIONS:
1. Keep your head straight
- Look straight ahead of you, about 30 to 40 metres out in front, and avoid looking
down at your feet.
2. Don't hunch your shoulders
- Your shoulders should be back and down. Do not hunch over as this restricts
breathing, allowing less oxygen to get to the muscles.
3. Keep your hands relaxed
- Your hands should be relaxed. Tight fists can cause tension to the back and
shoulders.
4. Keep your arms at 90 degrees
- Your arms should be bend at a 90-degree angle. The arm movement helps to
propel you forward.
5. Lean forward while running
 - Do not bend forward or backward from the waist as this places pressure on the
hips. Some experts advise running in an upright position.
6. Keep your hips stable
- Your hips should remain firm and forward facing. Keeping this position in your
hips can help prevent low back and hip pain.
7. Don't lift your knees too high
- Land with a slight bend in the knee, this helps to absorb the impact of running on
hard surfaces.
8. Breathe deeply and rhythmically
- Try to breathe deeply and rhythmically. Avoid shallow and quick breaths. Try to
aim for one breath for every two strides.

THE MUSCLES AND BONES STRENGTHENED BY RUNNING ARE:

Muscles
➔ The main muscles that are working the most when you run are your quads, hip flexors,
hamstrings, glutes and calf muscles.
➔ Also tones your core muscles (the muscles of your torso, from the pelvis to the shoulder,
and include the abdominal, lower back, buttocks, pelvis and hip muscles)
BONES
➔ The femur, Patella(kneecap), Tibia(shin bone), Tarsal Bones