Running is a method of

terrestrial locomotion Terrestrial locomotion has evolved as animals adapted from aquatic to terrestrial environments. Locomotion on land raises different problems than that in water, with reduced friction being replaced by the increased effects of gravity. As viewed ...

allowing humans and other animals to move rapidly on foot. Running is a type of

gait Gait is the pattern of movement of the limbs of animals, including humans, during locomotion over a solid substrate. Most animals use a variety of gaits, selecting gait based on speed, terrain, the need to maneuver, and energetic efficiency. Di ...

characterized by an aerial phase in which all feet are above the ground (though there are exceptions). This is in contrast to

walking Walking (also known as ambulation) is one of the main gaits of terrestrial locomotion among legged animals. Walking is typically slower than running and other gaits. Walking is defined by an 'inverted pendulum' gait in which the body vaults o ...

, where one foot is always in contact with the ground, the legs are kept mostly straight and the

center of gravity In physics, the center of mass of a distribution of mass in space (sometimes referred to as the balance point) is the unique point where the weight function, weighted relative position (vector), position of the distributed mass sums to zero. Thi ...

vaults over the stance leg or legs in an

inverted pendulum An inverted pendulum is a pendulum that has its center of mass above its pivot point. It is unstable and without additional help will fall over. It can be suspended stably in this inverted position by using a control system to monitor the angle ...

fashion.Biewener, A. A. 2003. Animal Locomotion. Oxford University Press, US.
books.google.com
/ref> A 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. The term running can refer to any of a variety of speeds ranging from

jogging Jogging is a form of trotting or running at a slow or leisurely pace. The main intention is to increase physical fitness with less stress on the body than from faster running but more than walking, or to maintain a steady speed for longer periods ...

sprinting Sprinting is running over a short distance at the top-most speed of the body in a limited period of time. It is used in many sports that incorporate running, typically as a way of quickly reaching a target or goal, or avoiding or catching an op ...

. Running in humans is associated with improved health and life expectancy. It is assumed that the ancestors of humankind developed the ability to run for long distances about 2.6 million years ago, probably in order to hunt animals. Competitive running grew out of religious festivals in various areas. Records of competitive

racing In sport, racing is a competition of speed, in which competitors try to complete a given task in the shortest amount of time. Typically this involves traversing some distance, but it can be any other task involving speed to reach a specific goa ...

date back to the Tailteann Games in Ireland between 632 BCE and 1171 BCE, while the first recorded

Olympic Games The modern Olympic Games or Olympics (french: link=no, Jeux olympiques) are the leading international sporting events featuring summer and winter sports competitions in which thousands of athletes from around the world participate in a var ...

took place in 776 BCE. Running has been described as the world's most accessible sport.

History

Long Distance Runners, Ancient Greece, Amphora

It is thought that human running evolved at least four and a half million years ago out of the ability of the ape-like

Australopithecus ''Australopithecus'' (, ; ) is a genus of early hominins that existed in Africa during the Late Pliocene and Early Pleistocene. The genus ''Homo'' (which includes modern humans) emerged within ''Australopithecus'', as sister to e.g. ''Australopi ...

, an early ancestor of humans, to walk upright on two legs. Early humans most likely developed into endurance runners from the practice of

persistence hunting Persistence hunting is pursuit until the prey can no longer flee and succumbs to exhaustion or heat stroke. History and definition Some researchers have insisted that the point of persistence hunting is not to induce exhaustion but specific ...

of animals, the activity of following and chasing until a prey is too exhausted to flee, succumbing to "chase

myopathy In medicine, myopathy is a disease of the muscle in which the muscle fibers do not function properly. This results in muscular weakness. ''Myopathy'' means muscle disease (Greek : myo- ''muscle'' + patheia '' -pathy'' : ''suffering''). This meani ...

" (Sears 2001), and that human features such as the

nuchal ligament The nuchal ligament is a ligament at the back of the neck that is continuous with the supraspinous ligament. Structure The nuchal ligament extends from the external occipital protuberance on the skull and median nuchal line to the spinous proces ...

, abundant

sweat glands Sweat glands, also known as sudoriferous or sudoriparous glands, , are small tubular structures of the skin that produce sweat. Sweat glands are a type of exocrine gland, which are glands that produce and secrete substances onto an epithelial sur ...

, the

Achilles tendon The Achilles tendon or heel cord, also known as the calcaneal tendon, is a tendon at the back of the lower leg, and is the thickest in the human body. It serves to attach the plantaris, gastrocnemius (calf) and soleus muscles to the calcaneus (h ...

s, big

knee joint In humans and other primates, the knee joins the thigh with the leg and consists of two joints: one between the femur and tibia (tibiofemoral joint), and one between the femur and patella (patellofemoral joint). It is the largest joint in the hu ...

s and muscular

glutei maximi The gluteus maximus is the main extensor muscle of the hip. It is the largest and outermost of the three gluteal muscles and makes up a large part of the shape and appearance of each side of the hips. It is the single largest muscle in the human ...

, were changes caused by this type of activity (Bramble & Lieberman 2004, et al.). The theory as first proposed used comparative physiological evidence and the natural habits of animals when running, indicating the likelihood of this activity as a successful hunting method. Further evidence from observation of modern-day hunting practice also indicated this likelihood (Carrier et al. 1984). According to Sears (p. 12) scientific investigation (Walker & Leakey 1993) of the Nariokotome Skeleton provided further evidence for the Carrier theory. Competitive running grew out of religious festivals in various areas such as Greece, Egypt, Asia, and the

East African Rift The East African Rift (EAR) or East African Rift System (EARS) is an active continental rift zone in East Africa. The EAR began developing around the onset of the Miocene, 22–25 million years ago. In the past it was considered to be part of a ...

in Africa. The Tailteann Games, an Irish sporting festival in honor of the goddess

Tailtiu Tailtiu or Tailltiu (; modern spelling: Tailte) (also known as Talti) is the name of a presumed goddess from Irish mythology. The goddess's name is linked to Teltown (< OI ''Óenach Tailten'') in Co. Meath, site of the

< ...

, dates back to 1829 BCE, and is one of the earliest records of competitive running. The origins of the Olympics and

Marathon running The marathon is a long-distance foot race with a distance of , usually run as a road running, road race, but the distance can be covered on trail routes. The marathon can be completed by running or with a run/walk strategy. There are also w ...

are shrouded by myth and legend, though the first recorded games took place in 776 BCE.

Running in Ancient Greece In Ancient Greece, the history of running can be traced back to 776 BC. Running was important to members of ancient Greek society, and is consistently highlighted in documents referencing the Olympic Games. The Olympic Games hosted a large variety ...

can be traced back to these games of 776 BCE.

Description

Running gait can be divided into two phases in regard to the lower extremity: stance and swing. These can be further divided into absorption, propulsion, initial swing and terminal swing. Due to the continuous nature of running gait, no certain point is assumed to be the beginning. However, for simplicity, it will be assumed that absorption and footstrike mark the beginning of the running cycle in a body already in motion.

Footstrike

Footstrike occurs when a plantar portion of the foot makes initial contact with the ground. Common footstrike types include forefoot, midfoot and heel strike types. These are characterized by initial contact of the ball of the foot, ball and heel of the foot simultaneously and heel of the foot respectively. During this time the

hip joint In vertebrate anatomy, hip (or "coxa"Latin ''coxa'' was used by Celsus in the sense "hip", but by Pliny the Elder in the sense "hip bone" (Diab, p 77) in medical terminology) refers to either an anatomical region or a joint. The hip region is ...

is undergoing extension from being in maximal flexion from the previous swing phase. For proper force absorption, the knee joint should be flexed upon footstrike and the ankle should be slightly in front of the body. Footstrike begins the absorption phase as forces from initial contact are attenuated throughout the lower extremity. Absorption of forces continues as the body moves from footstrike to midstance due to vertical propulsion from the toe-off during a previous gait cycle.

Midstance

Midstance is defined as the time at which the lower extremity limb of focus is in knee flexion directly underneath the trunk, pelvis and hips. It is at this point that propulsion begins to occur as the hips undergo hip extension, the knee joint undergoes extension and the ankle undergoes plantar flexion. Propulsion continues until the leg is extended behind the body and toe off occurs. This involves maximal hip extension, knee extension and plantar flexion for the subject, resulting in the body being pushed forward from this motion and the ankle/foot leaves the ground as initial swing begins.

Propulsion phase

Most recent research, particularly regarding the footstrike debate, has focused solely on the absorption phases for injury identification and prevention purposes. The propulsion phase of running involves the movement beginning at midstance until toe off. From a full stride length model however, components of the terminal swing and footstrike can aid in propulsion. Set up for propulsion begins at the end of terminal swing as the hip joint flexes, creating the maximal range of motion for the hip extensors to accelerate through and produce force. As the hip extensors change from reciporatory inhibitors to primary muscle movers, the lower extremity is brought back toward the ground, although aided greatly by the

stretch reflex The stretch reflex (myotatic reflex), or more accurately "muscle stretch reflex", is a muscle contraction in response to stretching within the muscle. The reflex functions to maintain the muscle at a constant length. The term deep tendon reflex is ...

and gravity. Footstrike and absorption phases occur next with two types of outcomes. This phase can be only a continuation of momentum from the stretch reflex reaction to hip flexion, gravity and light hip extension with a heel strike, which does little to provide force absorption through the ankle joint. With a mid/forefoot strike, loading of the gastro-soleus complex from shock absorption will serve to aid in plantar flexion from midstance to toe-off. As the lower extremity enters midstance, true propulsion begins. The hip extensors continue contracting along with help from the acceleration of gravity and the stretch reflex left over from maximal hip flexion during the terminal swing phase. Hip extension pulls the ground underneath the body, thereby pulling the runner forward. During midstance, the knee should be in some degree of knee flexion due to elastic loading from the absorption and footstrike phases to preserve forward momentum. The ankle joint is in

dorsiflexion Motion, the process of movement, is described using specific anatomical terms. Motion includes movement of organs, joints, limbs, and specific sections of the body. The terminology used describes this motion according to its direction relative ...

at this point underneath the body, either elastically loaded from a mid/forefoot strike or preparing for stand-alone concentric plantar flexion. All three joints perform the final propulsive movements during toe-off. The plantar flexors plantar flex, pushing off from the ground and returning from dorsiflexion in midstance. This can either occur by releasing the elastic load from an earlier mid/forefoot strike or concentrically contracting from a heel strike. With a forefoot strike, both the ankle and knee joints will release their stored elastic energy from the footstrike/absorption phase. The quadriceps group/knee extensors go into full knee extension, pushing the body off of the ground. At the same time, the knee flexors and stretch reflex pull the knee back into flexion, adding to a pulling motion on the ground and beginning the initial swing phase. The hip extensors extend to maximum, adding the forces pulling and pushing off of the ground. The movement and momentum generated by the hip extensors also contributes to knee flexion and the beginning of the initial swing phase.

Swing phase

Initial swing is the response of both stretch reflexes and concentric movements to the propulsion movements of the body. Hip flexion and knee flexion occur beginning the return of the limb to the starting position and setting up for another footstrike. Initial swing ends at midswing, when the limb is again directly underneath the trunk, pelvis and hip with the knee joint flexed and hip flexion continuing. Terminal swing then begins as hip flexion continues to the point of activation of the stretch reflex of the hip extensors. The knee begins to extend slightly as it swings to the anterior portion of the body. The foot then makes contact with the ground with footstrike, completing the running cycle of one side of the lower extremity. Each limb of the lower extremity works opposite to the other. When one side is in toe-off/propulsion, the other hand is in the swing/recovery phase preparing for footstrike. Following toe-off and the beginning of the initial swing of one side, there is a flight phase where neither extremity is in contact with the ground due to the opposite side finishing terminal swing. As the footstrike of the one hand occurs, initial swing continues. The opposing limbs meet with one in midstance and midswing, beginning the propulsion and terminal swing phases.

Upper extremity function

Upper extremity function serves mainly in providing balance in conjunction with the opposing side of the lower extremity. The movement of each leg is paired with the opposite arm which serves to counterbalance the body, particularly during the stance phase. The arms move most effectively (as seen in elite athletes) with the elbow joint at an approximately 90 degrees or less, the hands swinging from the hips up to mid chest level with the opposite leg, the Humerus moving from being parallel with the trunk to approximately 45 degrees shoulder extension (never passing the trunk in flexion) and with as little movement in the transverse plane as possible. The trunk also rotates in conjunction with arm swing. It mainly serves as a balance point from which the limbs are anchored. Thus trunk motion should remain mostly stable with little motion except for slight rotation as excessive movement would contribute to transverse motion and wasted energy.

Footstrike debate

Recent research into various forms of running has focused on the differences, in the potential

injury An injury is any physiological damage to living tissue caused by immediate physical stress. An injury can occur intentionally or unintentionally and may be caused by blunt trauma, penetrating trauma, burning, toxic exposure, asphyxiation, o ...

risks and shock absorption capabilities between heel and mid/forefoot footstrikes. It has been shown that heel striking is generally associated with higher rates of injury and impact due to inefficient shock absorption and inefficient biomechanical compensations for these forces. This is due to forces from a heel strike traveling through bones for shock absorption rather than being absorbed by muscles. Since bones cannot disperse forces easily, the forces are transmitted to other parts of the body, including ligaments, joints and bones in the rest of the lower extremity all the way up to the lower back. This causes the body to use abnormal compensatory motions in an attempt to avoid serious bone injuries. These compensations include internal rotation of the tibia, knee and hip joints. Excessive amounts of compensation over time have been linked to higher risk of injuries in those joints as well as the muscles involved in those motions. Conversely, a mid/forefoot strike has been associated with greater efficiency and lower injury risk due to the

triceps surae The triceps surae consists of two muscles located at the calf – the two-headed gastrocnemius and the soleus. These muscles both insert into the calcaneus, the bone of the heel of the human foot, and form the major part of the muscle of the ...

being used as a lever system to absorb forces with the muscles eccentrically rather than through the bone. Landing with a mid/forefoot strike has also been shown to not only properly attenuate shock but allows the triceps surae to aid in propulsion via reflexive plantarflexion after stretching to absorb ground contact forces. Thus a mid/forefoot strike may aid in propulsion. However, even among elite athletes there are variations in self selected footstrike types. This is especially true in longer distance events, where there is a prevalence of heel strikers. There does tend however to be a greater percentage of mid/forefoot striking runners in the elite fields, particularly in the faster racers and the winning individuals or groups. While one could attribute the faster speeds of elite runners compared to recreational runners with similar footstrikes to physiological differences, the hip and joints have been left out of the equation for proper propulsion. This brings up the question as to how heel striking elite distance runners are able to keep up such high paces with a supposedly inefficient and injurious foot strike technique.

Stride length, hip and knee function

Biomechanical factors associated with elite runners include increased hip function, use and stride length over recreational runners. An increase in running speeds causes increased ground reaction forces and elite distance runners must compensate for this to maintain their pace over long distances. These forces are attenuated through increased stride length via increased hip flexion and extension through decreased ground contact time and more force being used in propulsion. With increased propulsion in the horizontal plane, less impact occurs from decreased force in the vertical plane. Increased hip flexion allows for increased use of the hip extensors through midstance and toe-off, allowing for more force production. The difference even between world-class and national-level 1500-m runners has been associated with more efficient hip joint function. The increase in velocity likely comes from the increased range of motion in hip flexion and extension, allowing for greater acceleration and velocity. The hip extensors and hip extension have been linked to more powerful knee extension during toe-off, which contributes to propulsion. Stride length must be properly increased with some degree of knee flexion maintained through the terminal swing phases, as excessive knee extension during this phase along with footstrike has been associated with higher impact forces due to braking and an increased prevalence of heel striking. Elite runners tend to exhibit some degree of knee flexion at footstrike and midstance, which first serves to eccentrically absorb impact forces in the quadriceps muscle group. Secondly it allows for the knee joint to concentrically contract and provides major aid in propulsion during toe-off as the quadriceps group is capable of produce large amounts of force. Recreational runners have been shown to increase stride length through increased knee extension rather than increased hip flexion as exhibited by elite runners, which serves instead to provide an intense braking motion with each step and decrease the rate and efficiency of knee extension during toe-off, slowing down speed. Knee extension however contributes to additional stride length and propulsion during toe-off and is seen more frequently in elite runners as well.

Good technique

Upright posture and slight forward lean

Leaning forward places a runner's center of mass on the front part of the foot, which avoids landing on the heel and facilitates the use of the spring mechanism of the foot. It also makes it easier for the runner to avoid landing the foot in front of the center of mass and the resultant braking effect. While upright posture is essential, a runner should maintain a relaxed frame and use their core to keep posture upright and stable. This helps prevent injury as long as the body is neither rigid nor tense. The most common running mistakes are tilting the chin up and scrunching shoulders.

Stride rate and types

Exercise physiologists have found that the stride rates are extremely consistent across professional runners, between 185 and 200 steps per minute. The main difference between long- and short-distance runners is the length of stride rather than the rate of stride. During running, the

speed In everyday use and in kinematics, the speed (commonly referred to as ''v'') of an object is the magnitude of the change of its position over time or the magnitude of the change of its position per unit of time; it is thus a scalar quanti ...

at which the runner moves may be calculated by multiplying the

cadence In Western musical theory, a cadence (Latin ''cadentia'', "a falling") is the end of a phrase in which the melody or harmony creates a sense of full or partial resolution, especially in music of the 16th century onwards.Don Michael Randel (1999) ...

(steps per minute) by the stride length. Running is often measured in terms of pace, expressed in

units Unit may refer to: Arts and entertainment * UNIT, a fictional military organization in the science fiction television series ''Doctor Who'' * Unit of action, a discrete piece of action (or beat) in a theatrical presentation Music * ''Unit'' (alb ...

of minutes per mile or minutes per kilometer (the inverse of speed, in mph or km/h). Some coaches advocate training at a combination of specific paces related to one's fitness in order to stimulate various physiological improvements. Different types of stride are necessary for different types of running. When sprinting, runners stay on their toes bringing their legs up, using shorter and faster strides. Long-distance runners tend to have more relaxed strides that vary.

Health benefits

Cardiovascular

While there exists the potential for injury while running (just as there is in any sport), there are many benefits. Some of these benefits include potential

weight loss Weight loss, in the context of medicine, health, or physical fitness, refers to a reduction of the total body mass, by a mean loss of fluid, body fat (adipose tissue), or lean mass (namely bone mineral deposits, muscle, tendon, and other conn ...

, improved

cardiovascular The blood circulatory system is a system of organs that includes the heart, blood vessels, and blood which is circulated throughout the entire body of a human or other vertebrate. It includes the cardiovascular system, or vascular system, tha ...

and

respiratory The respiratory system (also respiratory apparatus, ventilatory system) is a biological system consisting of specific organs and structures used for gas exchange in animals and plants. The anatomy and physiology that make this happen varies grea ...

health (reducing the risk of cardiovascular and respiratory diseases), improved cardiovascular fitness, reduced total blood

cholesterol Cholesterol is any of a class of certain organic molecules called lipids. It is a sterol (or modified steroid), a type of lipid. Cholesterol is biosynthesized by all animal cells and is an essential structural component of animal cell mem ...

, strengthening of bones (and potentially increased bone density), possible strengthening of the

immune system The immune system is a network of biological processes that protects an organism from diseases. It detects and responds to a wide variety of pathogens, from viruses to parasitic worms, as well as cancer cells and objects such as wood splinte ...

and an improved self-esteem and emotional state. Running, like all forms of regular exercise, can effectively slow or reverse the effects of aging. Even people who have already experienced a heart attack are 20% less likely to develop serious heart problems if more engaged in running or any type of aerobic activity. Although an optimal amount of vigorous

aerobic exercise Aerobic exercise (also known as endurance activities, cardio or cardio-respiratory exercise) is physical exercise of low to high intensity that depends primarily on the aerobic energy-generating process. "Aerobic" is defined as "relating to, inv ...

such as running might bring benefits related to lower

cardiovascular disease Cardiovascular disease (CVD) is a class of diseases that involve the heart or blood vessels. CVD includes coronary artery diseases (CAD) such as angina and myocardial infarction (commonly known as a heart attack). Other CVDs include stroke, h ...

and life extension, an excessive dose (e.g.,

marathon The marathon is a long-distance foot race with a distance of , usually run as a road race, but the distance can be covered on trail routes. The marathon can be completed by running or with a run/walk strategy. There are also wheelchair div ...

s) might have an opposite effect associated with

cardiotoxicity Cardiotoxicity is the occurrence of heart dysfunction as electric or muscle damage, resulting in heart toxicity. The heart becomes weaker and is not as efficient in pumping blood. Cardiotoxicity may be caused by chemotherapy (a usual example is th ...

Metabolic

Running can assist people in losing weight, staying in shape and improving body composition. Research suggests that the person of average weight will burn approximately 100 calories per mile run. Running increases one's

metabolism Metabolism (, from el, μεταβολή ''metabolē'', "change") is the set of life-sustaining chemical reactions in organisms. The three main functions of metabolism are: the conversion of the energy in food to energy available to run cell ...

, even after running; one will continue to burn an increased level of calories for a short time after the run. Different speeds and distances are appropriate for different individual health and fitness levels. For new runners, it takes time to get into shape. The key is consistency and a slow increase in speed and distance. While running, it is best to pay attention to how one's body feels. If a runner is gasping for breath or feels exhausted while running, it may be beneficial to slow down or try a shorter distance for a few weeks. If a runner feels that the pace or distance is no longer challenging, then the runner may want to speed up or run farther.

Mental

Running can also have psychological benefits, as many participants in the sport report feeling an elated, euphoric state, often referred to as a "

runner's high The neurobiological effects of physical exercise are numerous and involve a wide range of interrelated effects on brain structure, brain function, and cognition. A large body of research in humans has demonstrated that consistent aerobic exerci ...

". Running is frequently recommended as therapy for people with clinical depression and people coping with addiction. A possible benefit may be the enjoyment of nature and scenery, which also improves psychological well-being (see Ecopsychology § Practical benefits). In animal models, running has been shown to increase the number of newly created neurons within the brain. This finding could have significant implications in aging as well as learning and memory. A recent study published in ''

Cell Metabolism Metabolism (, from el, μεταβολή ''metabolē'', "change") is the set of life-sustaining chemical reactions in organisms. The three main functions of metabolism are: the conversion of the energy in food to energy available to run cell ...

'' has also linked running with improved memory and learning skills. Running is an effective way to reduce stress, anxiety, depression, and tension. It helps people who struggle with seasonal affective disorder by running outside when it is sunny and warm. Running can improve mental alertness and also improves sleep. Both research and clinical experience have shown that exercise can be a treatment for serious depression and anxiety even some physicians prescribe exercise to most of their patients. Running can have a longer lasting effect than anti-depressants.

Injuries

High impact

Many injuries are associated with running because of its high-impact nature. Change in running volume may lead to development of

patellofemoral pain syndrome Patellofemoral pain syndrome (PFPS; not to be confused with jumper's knee) is knee pain as a result of problems between the kneecap and the femur. The pain is generally in the front of the knee and comes on gradually. Pain may worsen with sittin ...

iliotibial band syndrome Iliotibial band syndrome (ITBS) is the second most common knee injury, and is caused by inflammation located on the lateral aspect of the knee due to friction between the iliotibial band and the lateral epicondyle of the femur. Pain is felt most ...

, patellar tendinopathy,

plica syndrome Plica syndrome is a condition that occurs when a ''plica'' (a vestigial extension of the protective synovial capsule of usually the knee) becomes irritated, enlarged, or inflamed. Cause This inflammation is typically caused by the plica being c ...

, and

medial tibial stress syndrome A shin splint, also known as medial tibial stress syndrome, is pain along the inside edge of the shinbone (tibia) due to inflammation of tissue in the area. Generally this is between the middle of the lower leg and the ankle. The pain may be dull ...

. Change in running pace may cause

Achilles Tendinitis Achilles tendinitis, also known as achilles tendinopathy, occurs when the Achilles tendon, found at the back of the ankle, becomes sore. Achilles tendinopathy is accompanied by alterations in the tendon's structure and mechanical properties. The ...

gastrocnemius The gastrocnemius muscle (plural ''gastrocnemii'') is a superficial two-headed muscle that is in the back part of the lower leg of humans. It runs from its two heads just above the knee to the heel, a three joint muscle (knee, ankle and subtalar ...

injuries, and

plantar fasciitis Plantar fasciitis or plantar heel pain (PHP) is a disorder of the plantar fascia, which is the connective tissue which supports the arch of the foot. It results in pain in the heel and bottom of the foot that is usually most severe with the f ...

. Repetitive stress on the same tissues without enough time for recovery or running with improper form can lead to many of the above. Runners generally attempt to minimize these injuries by warming up before exercise, focusing on proper running form, performing strength training exercises, eating a well balanced diet, allowing time for recovery, and "icing" (applying ice to sore muscles or taking an ice bath). Some runners may experience injuries when running on concrete surfaces. The problem with running on

concrete Concrete is a composite material composed of fine and coarse aggregate bonded together with a fluid cement (cement paste) that hardens (cures) over time. Concrete is the second-most-used substance in the world after water, and is the most wi ...

is that the body adjusts to this flat surface running, and some of the muscles will become weaker, along with the added impact of running on a harder surface. Therefore, it can be beneficial to change terrain occasionally – such as trail, beach, or grass running. This is more unstable ground and allows the legs to strengthen different muscles. Runners should be wary of twisting their ankles on such terrain. Running downhill also increases knee stress and should, therefore, be avoided. Reducing the frequency and duration can also prevent injury.

Barefoot running Barefoot running, also called "natural running", is the act of running without footwear. With the advent of modern footwear, running barefoot has become less common in most parts of the world but is still practiced in parts of Africa and Latin A ...

has been promoted as a means of reducing running related injuries, but this remains controversial and a majority of professionals advocate the wearing of appropriate shoes as the best method for avoiding injury. However, a study in 2013 concluded that wearing neutral shoes is not associated with increased injuries.

Chafing

Another common, running-related injury is chafing, caused by repetitive rubbing of one piece of skin against another, or against an article of clothing. One common location for chafe to occur is the runner's upper thighs. The skin feels coarse and develops a rash-like look. A variety of deodorants and special anti-chafing creams are available to treat such problems. Chafe is also likely to occur on the

nipple The nipple is a raised region of tissue on the surface of the breast from which, in females, milk leaves the breast through the lactiferous ducts to feed an infant. The milk can flow through the nipple passively or it can be ejected by smooth mu ...

. There are a variety of home remedies that runners use to deal with chafing while running such as band-aids and using grease to reduce friction. Prevention is key which is why form fitting clothes are important.

Iliotibial band syndrome

An iliotibial band is a muscle and tendon that is attached to the hip and runs the length of the thigh to attach to the upper part of the tibia, and the band is what helps the knee to bend. This is an injury that is located at the knee and shows symptoms of swelling outside the knee. Iliotibial band syndrome is also known as "runner's knee" or "jogger's knee" because it can be caused by jogging or running. Once pain or swelling is noticeable it is important to put ice on it immediately and it is recommended to rest the knee for better healing. Most knee injuries can be treated by light activity and much rest for the knee. In more serious cases, arthroscopy is the most common to help repair ligaments but severe situations reconstructive surgery would be needed. A survey was taken in 2011 with knee injuries being 22.7% of the most common injuries.Newton, D. E. (2012). Running. In J. L. Longe, The Gale encyclopedia of fitness. Farmington, MI: Gale. Retrieved from https://search.credoreference.com/content/entry/galefit/running/0

Medial tibial stress syndrome

A more known injury is

(MTSS) which is the accurate name for shin splints. This is caused during running when the muscle is being overused along the front of the lower leg with symptoms that affect 2 to 6 inches of the muscle. Shin Splints have sharp, splinter-like pain, that is typically X-rayed by doctors but is not necessary for shin splints to be diagnosed. To help prevent shin splints it is commonly known to stretch before and after a workout session, and also avoid heavy equipment especially during the first couple of workout sessions. Also to help prevent shin splints don't increase the intensity of a workout more than 10% a week. To treat shin splints it is important to rest with the least amount of impact on your legs and apply ice to the area. A survey showed that shin splints make up 12.7% of the most common injuries in running, with blisters being the top percentage at 30.9%.

Events

Running is both a competition and a type of training for sports that have running or

endurance Endurance (also related to sufferance, resilience, constitution, fortitude, and hardiness) is the ability of an organism to exert itself and remain active for a long period of time, as well as its ability to resist, withstand, recover from a ...

components. As a sport, it is split into events divided by distance and sometimes includes permutations such as the obstacles in

steeplechase Steeplechase may refer to: * Steeplechase (horse racing), a type of horse race in which participants are required to jump over obstacles * Steeplechase (athletics), an event in athletics that derives its name from the steeplechase in horse racing ...

and

hurdles Hurdling is the act of jumping over an obstacle at a high speed or in a sprint. In the early 19th century, hurdlers ran at and jumped over each hurdle (sometimes known as 'burgles'), landing on both feet and checking their forward motion. Today, ...

. Running races are contests to determine which of the competitors is able to run a certain distance in the shortest time. Today, competitive running events make up the core of the

sport of athletics Athletics is a group of sporting events that involves competitive running, jumping, throwing sports, throwing, and walking. The most common types of athletics competitions are track and field, road running, cross country running, and racewalking ...

. Events are usually grouped into several classes, each requiring substantially different athletic strengths and involving different tactics, training methods, and types of competitors. Running competitions have probably existed for most of humanity's history and were a key part of the

ancient Olympic Games The ancient Olympic Games (Ὀλυμπιακοὶ ἀγῶνες; la, Olympia, neuter plural: "the Olympics") were a series of athletic competitions among representatives of city-states and were one of the Panhellenic Games of Ancient Greece. ...

as well as the modern Olympics. The activity of running went through a period of widespread popularity in the United States during the

running boom of the 1970s The running boom of the 1970s occurred in high- and middle-income countries. It was particularly pronounced in the United States and occurred in other countries including the United Kingdom, Australia, New Zealand and in Europe. The boom was primar ...

. Over the next two decades, as many as 25 million Americans were doing some form of running or jogging – accounting for roughly one tenth of the population. Today, road racing is a popular sport among non-professional athletes, who included over 7.7 million people in America alone in 2002.

Limits of speed

Footspeed 200px, Sprinting is a sport that requires development of footspeed Footspeed, or sprint speed, is the maximum speed at which a human can run. It is affected by many factors, varies greatly throughout the population, and is important in athletics ...

, or sprint speed, is the maximum speed at which a human can run. It is affected by many factors, varies greatly throughout the population, and is important in athletics and many sports. The fastest human footspeed on record is 44.7 km/h (12.4 m/s, 27.8 mph), seen during a 100-meter sprint (average speed between the 60th and the 80th meter) by

Usain Bolt Usain St. Leo Bolt, , (; born 21 August 1986) is a retired Jamaican sprinter, widely considered to be the greatest sprinter of all time. He is the world record holder in the 100 metres, 200 metres, and 4 × 100 metres relay. An eight- ...

Speed over increasing distance based on world record times

(see :Athletics (track and field) record progressions) Human speed distance portrait

Types

;Track

Track running events are

individual An individual is that which exists as a distinct entity. Individuality (or self-hood) is the state or quality of being an individual; particularly (in the case of humans) of being a person unique from other people and possessing one's own Maslow ...

relay A relay Electromechanical relay schematic showing a control coil, four pairs of normally open and one pair of normally closed contacts An automotive-style miniature relay with the dust cover taken off A relay is an electrically operated switch ...

events with athletes racing over specified distances on an oval running track. The events are categorized as

sprints Sprint may refer to: Aerospace *Spring WS202 Sprint, a Canadian aircraft design *Sprint (missile), an anti-ballistic missile Automotive and motorcycle * Alfa Romeo Sprint, automobile produced by Alfa Romeo between 1976 and 1989 *Chevrolet Sprint ...

, middle and

long-distance Long distance or Long-distance may refer to: *Long-distance calling * Long-distance operator * Long-distance relationship * Long-distance train *Long-distance anchor pylon, see dead-end tower Footpaths * Long-distance trail *European long-d ...

, and

hurdling Hurdling is the act of jumping over an obstacle at a high speed or in a sprint. In the early 19th century, hurdlers ran at and jumped over each hurdle (sometimes known as 'burgles'), landing on both feet and checking their forward motion. Today, ...

. ;Road Road running takes place on a measured course over an established road (as opposed to

track Track or Tracks may refer to: Routes or imprints * Ancient trackway, any track or trail whose origin is lost in antiquity * Animal track, imprints left on surfaces that an animal walks across * Desire path, a line worn by people taking the shorte ...

and

cross country running Cross country running is a sport in which teams and individuals run a race on open-air courses over natural terrain such as dirt or grass. The course, typically long, may include surfaces of grass and earth, pass through woodlands and open coun ...

). These events normally range from distances of 5 kilometers to longer distances such as

half marathon A half marathon is a road running event of —half the distance of a marathon. It is common for a half marathon event to be held concurrently with a marathon or a 5K race, using almost the same course with a late start, an early finish or shortcu ...

s and

marathons The marathon is a long-distance foot race with a distance of , usually run as a road race, but the distance can be covered on trail routes. The marathon can be completed by running or with a run/walk strategy. There are also wheelchair div ...

, and they may involve scores of runners or wheelchair entrants. ;Cross-country Cross country running takes place over the open or rough terrain. The courses used for these events may include

grass Poaceae () or Gramineae () is a large and nearly ubiquitous family of monocotyledonous flowering plants commonly known as grasses. It includes the cereal grasses, bamboos and the grasses of natural grassland and species cultivated in lawns an ...

mud A MUD (; originally multi-user dungeon, with later variants multi-user dimension and multi-user domain) is a Multiplayer video game, multiplayer Time-keeping systems in games#Real-time, real-time virtual world, usually Text-based game, text-bas ...

, woodlands, hills, flat ground and water. It is a popular participatory sport and is one of the events which, along with track and field, road running, and

racewalking Racewalking, or race walking, is a long-distance discipline within the sport of athletics. Although a foot race, it is different from running in that one foot must appear to be in contact with the ground at all times. Referee, Race judges careful ...

, makes up the umbrella sport of athletics. ;Vertical The majority of popular races do not incorporate a significant change in elevation as a key component of a course. There are several, disparate variations that feature significant inclines or declines. These fall into two main groups. The naturalistic group is based on outdoor racing over geographical features. Among these are the cross country-related sports of

fell running Fell running, also sometimes known as hill running, is the sport of running and racing, off-road, over upland country where the gradient climbed is a significant component of the difficulty. The name arises from the origins of the English sport o ...

(a tradition associated with Northern Europe) and

trail running Trail running is a sport-activity which combines running, and, where there are steep gradients, hiking, that is run "on any unpaved surface". It is similar to both mountain and fell running (also known as hill running). Mountain running may, h ...

(mainly

ultramarathon An ultramarathon, also called ultra distance or ultra running, is any footrace longer than the traditional marathon length of . Various distances are raced competitively, from the shortest common ultramarathon of to over . 50k and 100k are bot ...

distances), the running/climbing combination of

skyrunning Skyrunning is a sport of mountain running up to or exceeding where the minimum average incline is 6% over the total distance and at least 5% has an incline of 30% or more. The climbing difficulty does not exceed II grade UIAA. Poles, crampons and ...

(organised by the

International Skyrunning Federation The International Skyrunning Federation (ISF) is the world governing body for skyrunning. The ISF today counts 41 Member nations. The Federation of Sports at Altitude (FSA) used to be the organization which governed and managed the sports of skyrun ...

with races across North America, Europe and East Asia) and the mainly trail- and road-centred

mountain running Mountain running is a sports discipline which takes place mainly off-road in mountainous terrain, but if there is significant elevation gain on the route, surfaced roads may be used. In this it differs from fell running; also its courses are more ...

(governed by the

World Mountain Running Association The World Mountain Running Association (WMRA) is the global governing body of mountain running. For World Athletics purposes, mountain running takes place on terrain that is mainly off-road, but if there is significant elevation gain on the route, ...

and based mainly in Europe). The second variety of vertical running is based on human structures, such as stairs and man-made slopes. The foremost type of this is

tower running Tower running is a sport which involves running up tall man-made structures. Usually the races take place on the internal staircases of skyscrapers, but the term can cover any foot race which involves a course that ascends a man-made structure. Tow ...

, which sees athletes compete indoors, running up steps within very tall structures such as the

Eiffel Tower The Eiffel Tower ( ; french: links=yes, tour Eiffel ) is a wrought-iron lattice tower on the Champ de Mars in Paris, France. It is named after the engineer Gustave Eiffel, whose company designed and built the tower. Locally nicknamed "'' ...

Empire State Building The Empire State Building is a 102-story Art Deco skyscraper in Midtown Manhattan, New York City. The building was designed by Shreve, Lamb & Harmon and built from 1930 to 1931. Its name is derived from "Empire State", the nickname of the st ...

Distances

Sprints

Sina Schielke (192) wins the 100 metres race - ISTAF 2006 - Berlin, 3 September

Sprints are short running events in athletics and track and field. Races over short distances are among the oldest running competitions. The first 13 editions of the

Ancient Olympic Games The ancient Olympic Games (Ὀλυμπιακοὶ ἀγῶνες; la, Olympia, neuter plural: "the Olympics") were a series of athletic competitions among representatives of city-states and were one of the Panhellenic Games of Ancient Greece. ...

featured only one event – the

stadion race ''Stadion'' or ''stade'' ( grc, στάδιον) was an ancient running event, part of the Ancient Olympic Games and the other Panhellenic Games. It was one of the five major Pentathlon events. It was the premier event of the ''gymnikos agon'' ...

, which was a race from one end of the stadium to the other.Instone, Stephen (15 November 2009)
The Olympics: Ancient versus Modern

BBC #REDIRECT BBC #REDIRECT BBC #REDIRECT BBC Here i going to introduce about the best teacher of my life b BALAJI sir. He is the precious gift that I got befor 2yrs . How has helped and thought all the concept and made my success in the 10th board ex ...

. Retrieved 23 March 2010. There are three sprinting events which are currently held at the Olympics and outdoor World Championships: the

100 metres The 100 metres, or 100-meter dash, is a sprint race in track and field competitions. The shortest common outdoor running distance, the dash is one of the most popular and prestigious events in the sport of athletics. It has been conteste ...

200 metres The 200 metres, or 200-meter dash, is a sprint running event. On an outdoor 400 metre racetrack, the race begins on the curve and ends on the home straight, so a combination of techniques is needed to successfully run the race. A slightl ...

, and

400 metres The 400 metres, or 400-meter dash, is a sprint event in track and field competitions. It has been featured in the athletics (sport), athletics programme at the Summer Olympics since 1896 for men and since 1964 for women. On a standard outdoor runn ...

. These events have their roots in races of

imperial measurement The imperial system of units, imperial system or imperial units (also known as British Imperial or Exchequer Standards of 1826) is the system of units first defined in the British Weights and Measures Act 1824 and continued to be developed thro ...

s which were later altered to metric: the 100 m evolved from the

100-yard dash 1 (one, unit, unity) is a number representing a single or the only entity. 1 is also a numerical digit and represents a single unit of counting or measurement. For example, a line segment of ''unit length'' is a line segment of length 1 ...

, the 200 m distances came from the

furlong A furlong is a measure of distance in imperial units and United States customary units equal to one eighth of a mile, equivalent to 660 feet, 220 yards, 40 rods, 10 chains or approximately 201 metres. It is now mostly confined to use in hors ...

(or 1/8 of a mile), and the 400 m was the successor to the

440-yard dash The 440-yard dash, or quarter-mile race, is a sprint race in track and field competitions. In many countries, athletes compete in the 440 yard dash (402.336 m) – which corresponds to a quarter mile. Many athletic tracks are 440 yards ...

or quarter-mile race. At the professional level, sprinters begin the race by assuming a crouching position in the

starting blocks Starting blocks are a device used in the sport of track and field by sprint athletes to brace their feet against at the start of a race so they do not slip as they stride forward at the sound of the starter's pistol. The blocks also enable the sp ...

before leaning forward and gradually moving into an upright position as the contest progresses and momentum is gained.100 m – For the Expert

IAAF World Athletics, formerly known as the International Amateur Athletic Federation (from 1912 to 2001) and International Association of Athletics Federations (from 2001 to 2019, both abbreviated as the IAAF) is the international governing body for ...

. Retrieved 26 March 2010. Athletes remain in the same lane on the running track throughout all sprinting events,400 m Introduction

. Retrieved 26 March 2010. with the sole exception of the 400 m indoors. Races up to 100 m are largely focused upon acceleration to an athlete's maximum speed. All sprints beyond this distance increasingly incorporate an element of endurance.

Human physiology The human body is the structure of a human being. It is composed of many different types of cells that together create tissues and subsequently organ systems. They ensure homeostasis and the viability of the human body. It comprises a head ...

dictates that a runner's near-top speed cannot be maintained for more than thirty seconds or so as

lactic acid Lactic acid is an organic acid. It has a molecular formula . It is white in the solid state and it is miscible with water. When in the dissolved state, it forms a colorless solution. Production includes both artificial synthesis as well as natu ...

builds up, and leg muscles begin to be deprived of

oxygen Oxygen is the chemical element with the symbol O and atomic number 8. It is a member of the chalcogen group in the periodic table, a highly reactive nonmetal, and an oxidizing agent that readily forms oxides with most elements as wel ...

. The

60 metres 60 metres, or 60-meter dash, is a sprint event in track and field. It is a championship event for indoor championships, normally dominated by the best outdoor 100 metres runners. At outdoor venues it is a rare distance, at least for senior at ...

is a common indoor event and it an indoor world championship event. Other less-common events include the

50 metres 50 metres, or 50-meter dash, is a sprint event in track and field. It is a relatively uncommon non-championship event for indoor track and field, normally dominated by the best outdoor 100 metres runners. At outdoor athletics competitions it is ...

55 metres 55 metres is a sprint event in track and field. It is a relatively uncommon non-championship event for indoor track and field. The history of the event lies in the 60-yard dash, which is about 5 inches shorter than 55 metres. Since the 1960s almos ...

300 metres The 300 metres is an uncommon sprinting event in track and field competitions. All-time top 25 *+ = en route to 400 m performance *i = indoor performance *A = affected by altitude *OT = oversized track (> 200 m in circumference) *h = hand timi ...

and

500 metres The 500 metres is a rarely run middle-distance running event in track and field competitions. All-time top 25 *i = indoor performance *OT = oversized track (exceeding 200m in circumference) *A = affected by altitude *h = hand timing Men *C ...

which are used in some high and collegiate competitions in the United States. The

150 metres 150 metres is a sprint event in track and field. It is a very rarely contested non-championship and not an IAAF-recognised event. Given the proportion of standard running tracks, the event typically incorporates a bend when held in a track and f ...

, is rarely competed:

Pietro Mennea Pietro Paolo Mennea (; 28 June 1952 – 21 March 2013), nicknamed ("the Arrow of the South"), was an Italian sprinter and politician. He was most successful in the 200m event, winning a gold medal at the 1980 Moscow Olympics, and set a world ...

set a world best in 1983,Superb Bolt storms to 150m record

BBC Sport BBC Sport is the sports division of the BBC, providing national sports coverage for BBC television, radio and online. The BBC holds the television and radio UK broadcasting rights to several sports, broadcasting the sport live or alongside flag ...

(17 May 2009). Retrieved 26 March 2010. Olympic champions Michael Johnson and

Donovan Bailey Donovan Bailey (born December 16, 1967) is a retired Jamaican-Canadian sprinter. He once held the world record for the 100 metres. He recorded a time of 9.84 seconds to win the gold medal at the 1996 Olympic Games. He was the first Canadian ...

went head-to-head over the distance in 1997, and

improved Mennea's record in 2009.

Middle distance

Middle-distance running events are track races longer than sprints up to 3000 metres. The standard middle distances are the

800 metres The 800 metres, or meters ( US spelling), is a common track running event. It is the shortest commonly run middle-distance running event. The 800 metres is run over two laps of an outdoor (400-metre) track and has been an Olympic event since the ...

1500 metres The 1500 metres or 1,500-metre run (typically pronounced 'fifteen-hundred metres') is the foremost middle distance track event in athletics. The distance has been contested at the Summer Olympics since 1896 and the World Championships in Athletic ...

and

mile run The mile run (1,760 yards or exactly 1,609.344 metres) is a middle-distance foot race. The history of the mile run event began in England, where it was used as a distance for gambling races. It survived track and field's switch to ...

, although the

3000 metres The 3000 metres or 3000-metre run is a track running event, also commonly known as the "3K" or "3K run", where 7.5 laps are run around an outdoor 400 m track, or 15 laps around a 200 m indoor track. It is debated whether the 3000m shoul ...

may also be classified as a middle-distance event.Middle-distance running
''

Encyclopædia Britannica The (Latin for "British Encyclopædia") is a general knowledge English-language encyclopaedia. It is published by Encyclopædia Britannica, Inc.; the company has existed since the 18th century, although it has changed ownership various time ...

''. Retrieved 5 April 2010. The 880-yard run, or half-mile, was the forebear to the 800 m distance and it has its roots in competitions in the United Kingdom in the 1830s.800 m – Introduction

. Retrieved 5 April 2010. The 1500 m came about as a result of running three laps of a 500 m track, which was commonplace in continental Europe in the 1900s.1500 m – Introduction

. Retrieved 5 April 2010.

Long distance

Examples of longer-distance running events are long-distance track races,

ultramarathons An ultramarathon, also called ultra distance or ultra running, is any footrace longer than the traditional marathon length of . Various distances are raced competitively, from the shortest common ultramarathon of to over . 50k and 100k are bot ...

, and

multiday races Multiday races are ultramarathon running events which are typically either segmented into daily events of a specified distance or time, or staged so that runners can run as far as they want, at their own discretion, over a set course or over a set ...

References

External links

* {{Authority control Articles containing video clips Endurance games Terrestrial locomotion

History

Description

Footstrike

Midstance

Propulsion phase

Swing phase

Upper extremity function

Footstrike debate

Stride length, hip and knee function

Good technique

Upright posture and slight forward lean

Stride rate and types

Health benefits

Cardiovascular

Metabolic

Mental

Injuries

High impact

Chafing

Iliotibial band syndrome

Medial tibial stress syndrome

Events

Limits of speed

Speed over increasing distance based on world record times

Types

Distances

Sprints

Middle distance

Long distance

See also

References

Further reading

External links