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Running

By: Thomas Heaps A4
by

Thomas Heaps

on 12 October 2012

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Transcript of Running

A4 Thomas Heaps Running History of Running Proper Form Nutrition Zatopek Running Shoes Chia Seed Nutrition Facts Addidas Avanti racing spikes. Saucony Kinvara 3, a small heal-to-toe ratio running shoe. Brooks Ghost, a training large heal-to-toe ratio shoe. There is a way to do things, and a way not to do things. Running is one of these things. Running form is an essential part of having a good running experience. Without good running form many bad things happen to you. Because of modern technology and the famous shoe making machine, Nike, people injure themselves every single time they run. Why does Nike make people injure themselves you might ask? The answer is in the thick inch sole at the bottom of the shoe. Theoretically the thick inch sole should protect our feet and help us staying running longer, but in fact it just doesn't work that way. It hurts our feet and makes people stop running after the first try. Here are the reasons why.

If you counted all of the bones in your body and then saw how many were where the majority of the bones in your entire body would be in your feet. Sure they might be small bones but they are some of the most important bones in your body. Our body is made to take the constant pounding of our legs on the ground and grow stronger from it. When you try to tamper with a complex body structure and perfect problems that aren't there, you hurt your foot, you don't help it.

Our body has grown to have instincts. A ball comes towards your face and you flinch away. Our feet also have instincts. As a need to stay our feet are constantly looking for solid ground. Meaning that if you are standing on something soft and cushy your feet are seeking for solid ground and your feet feel more pressure on them. Thus when you run on overly cushioned shoes your feet get hurt and injured.

The proper running form is natural. From the hips up you lean slightly forward, to the point when you start to fall down. As gravity pulls you forward you bring your leg forward and catch yourself before you fall. As you continue to lean forward your hips stay straight and your body creates more of a straight line then a V. When your foot comes down you don't land on your heal. Landing on your heal leads to injury. You land of the ball of your foot and your stride in the back, not the front. Your arms stay at 90 degree angles pumping backwards and never coming in front of your chest or crossing your center line of gravity. Through practice this technique becomes natural, and you can run more injury free, and because you use while you run you can actually run faster.


You use physics in a number of ways as you run. As I said earlier you use gravity to pull you froward so you don't have to. You let gravity do that work and you just energy to stay up. When you land on your heal while you run you do massive damage to your bone and tissue, plus all the energy from your stride is lost and you have to create new energy. According to some studies landing on your heal can do the same amount of damage to you as if you hit your heal with a sledge hammer. Whether you believe that is up to you. When you land on the ball of your foot it becomes a different story. The ball of your foot is made for this type of impact and reacts so. It reacts like a landing softly, storing energy, and then releasing it at the opposite angle, forward. Using a that propels you forward will obviously be faster. When man was evolving there was only one way he could eat. And that was by catching his prey. The thing was, was that if you didn't have any weapons, how would you kill dinner? This is where running was introduced to the human race. Man became expert runners able to run hundreds of miles in nothing more then their own bare feet. When you work a part of your body that much you can get pretty amazing results. The result of running for the ancient people was a complex foot made for endurance and speed. Running became life and the people in the ancient world prospered and had good health and their legacy lasted throughout the ages.

A famous example of running in our worlds history is the first . A warrior in ancient Greece had serious conditioning. The of warriors back then was amazing. They trained night and day to become amazing athletes so they could protect their home country. If they didn't they would be killed in battle and would have no further life. To get warriors of such good condition the ancient Greeks did some crazy things, but some of them we still do today. One of those things was running. And our first evidence that they did this is the first Marathon ran by an average soldier in Ancient Greece. This famous first Marathon made running famous world wide, helping it become part of our culture.

Running has become part of the worlds culture. True it is not as widely used now, but it's fame has not died. The main events in the summer Olympics are the running events. They are by far the most watched and celebrated of all the events in the summer Olympic games. Now days many people have available a cross country or track team that they can join in Jr. High/High school and College.


Pheidippides was your average soldier. Average training average life. But an extraordinary legacy. Athens was at war with Persia. Greece was a blood bath and no win was certain. But when Athens had a victory at the Battle of Marathon the military felt it was their duty to tell the people back home in Athens what had happened. The general of the Athenian army sent Pheidippides as a messenger to Athens to tell them of the victory. Pheidippides ran night and day till he reached the city of Athens. Exhausted and in need of food Pheidippides collapsed at the gates of Athens and uterd something to the effect of "We won." Then he died, leaving behind him the legacy of the first Marathon. The First Marathon How do I use Physics while I run? A Running Company's Depiction of Proper Form An artist depiction of Pheidippides first Marathon Nutrition is a big part to you having a good running experience. The problem with nutrition is the fact that so few people have good nutrition. With out good nutrition being a successful runner is extremely hard. This fact discourages multiple people from even trying running. Those who do try to run with bad nutrition find running extremely hard and end up hating it. They then tell all of their friends and pretty soon no one wants to run anymore. Now true this is a big exaggeration, but it is not that far from the truth.

Proper nutrition is all about what you eat. Ever heard the saying "You are what you eat"? Well this saying is one you live or die by in running. If you eat junk food that gives you nothing that you need, and everything that you don't need then how do you expect to do while you run. Your body needs those certain carbohydrates and other nutrients to properly function that you don't get in junk food. Your body barley can function normally on junk food, so when you throw running into the mix it just doesn't work. There are certain things in food that will help you more than others. For example, you can have white bread which will give you carbohydrates, but also some unnecessary sugars. Or you could have wheat bread and also get carbohydrates without the unnecessary sugar plus you could get the fiber that you wouldn't get with white bread. If you read the nutrition facts on many foods you will usually be able to choose the better choice. Choosing the right food. Everybody is different. The same goes for running shoes. Just because your best friend loves a kind of running shoes, does not mean that you will to. Like our bodies, running shoes are meant to excel at different things. If you are running a marathon you would want shoes with good soles. So in affect you wouldn't want a pair of thin soled racing spikes for your 26.2 miles. Here are some of the main types of running shoes.

The first main category of running shoes are large heal-to-toe shoes. These are the type of shoes that have large, or thick, heels. Now there is a big controversy on these types of shoes. Some say that we should never wear them because they cause injury be promoting improper form. On the other hand some people say that if we can learn proper form while wearing them they could have there uses. For example, if you go on a marathon these shoes would be helpful. They would provide extra support needed to get you through the run. So if these shoes are actually helpful, that's up to you.

The second main type of running shoes are the small heal-to-toe ratio trainers. These running shoes are usually perfect for up to 15-16 mile runs and under. These are the type of shoes that tend to be lighter than the larger shoes. Therefor making you faster because, you don't have as much weight to carry around. The one drawback for these shoes is the amount of padding on the sole. Or should I say lack there of. Some people say that they can't run with so little padding on their long runs. Plus the smaller heal-to-toe ratio puts more strain on the . And because of this many people have to ease into them by running in them only 2 or 3 times a week. Gradually building up, till they can wear them every day.


Racing shoes are a whole matter on their own. If you do wear actual running shoes while you race, chances are, are that they have a Zero heal-to-toe drop. The most common of these racing shoes are spikes. Most spikes are extremely light compared to trainers and our meant only to be worn on race day. The reason being that they are very light and have little, if none support or padding in them. They are made and bread for one thing, speed. If you want to get a P.R. in you next race, you wear a pair of spikes. If you want to end up in the hospital with broken legs, you wear them on your Trail Ultra Marathon. Racing Shoes Sidebar The way to read a nutrition label is simple once you learn. For example, if you want to see how many carbs a food has, you look for the word carbs and then you look at the number by the word. Most labels are in grams , but if not, the unit will be also labeled. Track VS XC Track and Cross country have an old rivalry. Being the only two seasons for runners in Jr. High and High school, they almost have no choice. Track and Field tends to help those runner with more fast twitch muscles shine, while Cross country is a combination of speed, strategy, and endurance.

Track and field is probably the better known sport. For example, if someone learns that you are a distance runner they will probably ask you what your mile time is and not your 5k time. The reason for this being that in addition to the running events you also have the field events which attract more people to the event. Track is popular mostly with sprinters who run 100, 200, and 400 meters. Cross country is more popular with longer distance runners.

Cross country may not be as well known but, it still has an extremely large base of runners. A example of this was the amount of runners at one popular race in Idaho this year. There was about 600 Jr. High runners in this race. Most were only from the western states. Cross country is a 5k race, or a 3.2 mile run, mostly on grass parks, mountain trails, and so forth. Cross country has continued to get more popular as the years have gone by. Table of Contents Slide 1
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Slide 11 Title Page
Table of Contents
History of Running
Proper Form
Running Shoes
Nutrition
Sidebar
Track VS Cross Country
Zatopek
Glossary
Bibliography Glossary One of the greatest runners of all time was a runner named Emile Zatopek. The runner was from Czechoslovakia and was 29 years old. Running in the 1952 Helsinki Olympics and winning gold in the 5,000 meters and 10,000 meters was impressive enough but, Zatopek was about to do something even more amazing. Zatopek decided to enter a race he had never ran before, the Marathon.

Running the marathon with Zatopek was England's world record holder Jim Peters with the time of 2:20:43. Peters wanting to shake Zatopek off early set off at a fast pace. Zatopek stayed with Peters though and around the 12 mile Zatopek asked Peters a surprising question, "Excuse me, but the pace - is it fast enough?" Peters seeing it as an opportunity to shake Zatopek's confidence said, "No, too slow." In response to Peters Zatopek simply speed up and left Peters staggering in the dust regretting what he said.

At mile 20 Peters was so tired he dropped out of the race and Zatopek cruised to a victory with a time of 2:23:03. 3 minutes off of Peters World record time. No one since has matched Zatopeks record of gold in a single Olympics in the 5,000, 10,000, and Marathon events. Bibliography Google Images

Burfoot, Amby. "Strange But True Olympics 2012." RunnersWorld. August 2012: 81-86. Print.

Dictionary.com Marathon Caliber Stable Physics Extend Technique Recycle Spring, Ratio Achilles Tendon the tendon joining the calf muscles to the heel bone.

degree of capacity or competence

to increase the length

The science that deals with matter, energy, motion, and force.

a foot race over a course measuring 26 mi. 385 yards (42 km 195 meters).

the relation between two similar magnitudes

to use again in the original form

to be released from a constrained position, as by resilient or elastic force

not likely to fall or give way, as a structure, support, foundation, etc.; firm; steady.

the body of specialized procedures and methods used in any specific field Archilles Tendon
Caliber
Extend
Physics
Marathon
Ratio
Recycle
Spring
Stable
Technique Zatopek Finishing First at the 1952 Helsinki Olympics Nikes Logo for its 2012 Cross Country Nationals Nikes Logo for its 2012 Track and Field Nationals
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