ATHLETICS PROJECT

SCIENCE OF LIVING PROJECT

SUBMITTED TO : SUBMITTED BY:

NEERAJ SIR KANIKA KHURANA
MBA 2017-2019
General rules for running
The runners should abide by the following rules in order to complete a race −

 Sprinters should run in designated lanes and cannot cross lanes, throughout the race.
 In races with bunched starts, athletes can break inside. In 800-meter race, they start from
staggered positions and can break inside after the first bend.
 In longer races of 1500 meters, 5000 meters, and 10000 meters, athletes can break inside
after the start.
 Sprinters shouldn’t step on white lines that mark their lanes throughout the race.
 Sensors are placed in the starting pistol and at the blocks. In case of a false start, the athlete
is disqualified.
 Before giving the ‘set’ command or before firing the starter gun, athletes cannot touch the
other side of the start line with their hands or feet.
 Athletes should not obstruct other athletes during the race.
 If an athlete is obstructed, the referee may order the race to be held again, or he may ask the
athlete to take part in the next round.
 Athletes may leave the track voluntarily before the race ends, but they cannot come back to
the track else they will be disqualified.
 Rules for the Short distance
100m

 The race starts with a command: "on your mark" followed by "set" and then the gun is fired.
 The runners accelerate up to between the 40m and 60m marks, when they reach top speed.

200m

 In the 200m races, runners only use 92 to 93 percent of their maximum speed.
 They reach their highest speed between the 100m and 150m marks.
 The time is registered when the runner's torso (chest) passes the finish line.
 That is the reason why most athletes lunge forward when they approach the finish line

400m

 In the race, after the acceleration phase, it is important for the sprinters to run in as relaxed a
mode as possible up to the 250-300m mark, when the lactid acid starts building up.
 From then on, the aim is to lose as little as possible.
 The best lanes are 3,4,5 and 6.
 The bends for the athletes in the inner lanes are tight while those in outer lanes can't see their
competitors.
 The 400m is a lot about sprint endurance and the runners undergo a lot of lactic acid training in
order to cope with the last 100m of the race.

Rules for the Middle Distance

800m 1500m

 The athletes in the 800m run the first curve in separate lanes and break after 100m to avoid
crowding.
 It's an advantage for an athlete to be drawn in one of the outer lanes as they can choose which
position they want to take in the field.
 The 800m is one of the most tactical races, where speed and ability to handle lactic acid are the
most important strengths.
 In the 1500m, tenacity and a well-developed sense of strategy are important assets besides speed
and endurance.
 The third lap becomes the most critical lap and any error from here on may be hard to rectify.

Rules for the long distance

1500 ,3000 mt
 Truly on the borderline between middle and longer distances the 3000m (7.5 laps) is a
race that requires decent speed, but a lack of natural quickness can be made up for with superior
aerobic conditioning and supporting race tactics.
 The 5000m includes 12.5 laps of the track.
 Although this discipline has more of the character of a middle distance, speed is as
important a component as in any race.
 The training for 5000m is similar to the 1500m with many 5000m athletes competing
regularly in the 1500m, but the combination of 5000m and 10000m is preferred more by athletes.
 The 10000m is a highly tactical race that entails following the pack for the first 8000m to
9000m.
 Invariably athletes leave it to the last lap before they start positioning themselves for the
finish

Rules for the marathon

Half Marathon & Full Marathon

 A steady speed is key to the marathon.

 In the first 30km of the 42.195km race, most athletes choose to follow the group and break ahead
thereafter.
 Top athletes do not run more than 2-3 marathons a year as running the distance on asphalt is very
demanding on the body.
 Training for this event includes running distances of 200km per week but also speed and interval
training.
 Temperature, humidity, wind speed ... everything comes into play in this race, which is the
ultimate test of endurance in athletics.

Rules for Throws Discus, Javelin ,Shot Put

Discus
 The throwers starting position in the ring is with their back facing the direction of the throw.
 The thrower then rotates one and half times, accelerating all the while before delivering the
throw.
 When the discus leaves the hand, it can be done either with a foot switch, which means that the
thrower swivels around one more time on one leg after the throw.
 Or it can be without a foot switch, which means that the thrower finishes the throw standing still
on both feet.
 The speed of a discus at the time of leaving the hands of a thrower can be about 26m/s for men
and a little slower for women.
 The weight of a discus is 2kg for men with a diameter of 220mm while for women it weights
around 1kg with a diameter of 181mm.
 The ring is made of concrete and has a diameter of 250cm.
  The hammer and shot put ring have a smaller diameter of 214cm.

Javelin
 The run-up is more or less the same for men and women, 25 to 30 meters.
 At the end of a run-up, the men attain a speed of 7.5 m/s while the women gain a speed of 6.5m/s.
 In terms of technique, the most important movement for a right hand thrower is a quick stop with
the left foot and a delayed arm movement so as to get the whole body behind the Javelin.
 Finally a distinct blocking by the left side of the body is important to get as much energy as
possible behind the javelin.
 At the time of the throw, 75-80 percent of the speed is generated in about 0.15 seconds.
 The javelin speed increases from about 30km/h to close to 110km/h.
 For women the speed increases from about 28km/h to about 95km/h.
 The weight of a javelin for men is 800gms and its length varies between 260cm to 270cm, while
the women's javelin weight is around 60gms and has a length of 220-230cm

Shot Put

 The glide and spin techniques are widely used ones in the shot put.
 While men use the spin and glide technique equally, glide technique is used by nearly every
female putter.
 When the shot leaves a putter's hand its speed is approximately 14m/s for both men and women.
 The weight of the shot for men is 7.26kg while women use a 4kg shot.
 The shot put ring has an inner diameter of 213-214cm

RULES FOR Jumps Long Jump High Jump

Long Jump
 Hang style and running style are the two most common jumping styles.
 Most men take a run-up of 45-50 metres, and when they hit the take-off board their speed is
around 40 km per hour - equivalent to top 100 sprinters.
 Women have a slightly shorter run up.
 The pressure on the leg at the time of take-off is approximately 10 times the body weight of the
athlete.

High Jump

 The discipline was revolutionised after Dick Fosbury invented the famous flop technique wherein
high jumpers turn their back toward the bar before clearing it.
 The trick is to hit the optimal take-off point in order to get as much upward thrust and speed as
possible.
 The pressure on the leg at the time of take-off is approximately 10 times the body weight of the
athlete.

GROUND OF ATHLETHIC EVENTS

 100,200,400 MTS
 800,1000 MTS
 1500,3000 MTS
 HALF MARATHON,FULL MARATHON
 LONG JUMP ,HIGH JUMP,TRIPLE JUMP
 SHORT PUT,DISCUSS THROW,JAVELIN THROW
ESSENTIAL FOODS FOR RUNNERS
A good race depends on more than just your training. To improve your speed and performance,
you also need to consider what you are putting into your body. The right foods at the right time
can boost your running performance tremendously. Plus, you will reduce the risk of injury and
illness. The best foods every runner should include in his or her meal plan are:
1. BANANAS
If you need a high-carb energy booster before your afternoon run, you can’t go wrong with a
banana. This fruit also contains a healthy dose of potassium (about 400 mg). This is especially
important for long-distance runs or in hot temperatures when you are likely to sweat a lot and
thus lose valuable minerals. Potassium (as well as other minerals like sodium, magnesium and
chloride) compensates for this loss and lowers your blood pressure at the same time.
2. OATS
Oatmeal is the perfect breakfast when you want to go out for a run afterwards. It provides you
with plenty of carbs (one serving contains about 25 g) and is high in fiber. Plus, oats have a low
glycemic index. This means that they cause your blood sugar level to rise slowly, provide you
with energy over a longer period of time and keep you feeling full longer. Also, did you know
that a healthy adult should get about 50% of his or her total energy from carbohydrates?
3. PEANUT BUTTER
Here, we are talking about pure peanut butter without any additives like sugar, salt or oil. It’s a
good source of vitamin E, which is probably the most effective antioxidant among the vitamins.
While it is true that peanuts contain a lot of fat (making them anything but low calorie), it mainly
consists of monounsaturated and polyunsaturated fatty acids. These can help lower cholesterol
levels in your blood. Plus, they are important for strengthening your immune system, speeding
up your post-run recovery and preventing injuries. Peanut butter also contains a good deal of
protein and thus helps your muscles grow. Try putting peanut butter on whole grain toast with
banana slices – it tastes amazing! It is also good for a snack with a few slices of apple.

4. BROCCOLI
This green vegetable is full of vitamin C. According to studies, this can help reduce the risk of,
or even prevent sore muscles after intense workouts. Broccoli is also a good source of calcium,
folic acid and vitamin K, which strengthen our bones. Our tip: Broccoli tastes great together with
salmon or lean beef.
5. PLAIN YOGURT
Yogurt is the perfect combination of carbohydrates and proteins. It has a biological value of
nearly 85 %, meaning that it has a high percentage of essential amino acids (which cannot be
synthesized by the body and so must be obtained through food). Consumed right after a run, it
can speed up your recovery and thus protect your muscles. The calcium contained within also
strengthens your bones. An additional benefit of yogurt is that it contains live lactic acid bacteria
(probiotics). These stimulate your gut flora and thus boost your immune system. This is
important for everybody, not just dedicated runners.
6. DARK CHOCOLATE
As a diligent runner, you are allowed to treat yourself once in a while. Dark chocolate (with at
least 70% cacao) is the perfect sin because you don’t have to feel guilty afterwards. It can lower
your blood pressure and cholesterol levels. Plus, the flavanols (secondary metabolites) contained
within help reduce inflammation. What is the best thing about dark chocolate (other than the
taste)? It puts you in a good mood. But here as usual it always comes down to portion size. Two
or three squares are plenty. When combined with a handful of nuts, they can help you beat the
mid-afternoon slump.
7. WHOLE-GRAIN PASTA
It is no coincidence that people often hold pasta parties the night before a marathon. These
events not only help put you in the right mindset for the next day’s race, but the high-carb meal
also fills up your glycogen stores. These glycogen reserves provide you with the energy you need
during the marathon. When buying pasta, and bread for that matter, make sure to choose
the whole-grain variety – these keep you full longer and contain additional B vitamins (like
bananas, too). These are essential for building muscle and can improve your endurance and
performance. Enjoy your pasta, for instance, with a tuna and tomato sauce instead of the heartier
carbonara version. It doesn’t sit as heavy in your stomach but is still full of calories.
8. COFFEE
Studies have shown that a cup of coffee can give your high-intensity interval training a boost.
The caffeine contained within helps you run faster and cover your training distance in less time.
The important thing is that you drink black coffee – without milk and sugar. Many people still
think that coffee dehydrates your body, but this isn’t true. What coffee does do is increase your
urine output, meaning that you might have to go to the toilet more often than usual. Which, when
you come to think of it, probably isn’t such a great thing during a marathon.
9. POTATOES
Potatoes like bananas are a valuable source of potassium, making them a staple of every runner’s
diet. Also worth mentioning is their calorie content. For example, 100 g of the popular vegetable
has two-thirds less calories than 100 g of rice. When paired with lean chicken, salmon or fried
eggs, they make for a healthy and tasty recovery meal. Plus, did you know that just one large
sweet potato can cover your total daily requirement of vitamin A? This vitamin works as an
antioxidant, improves your eyesight, strengthens your bone tissue and boosts your immune
system. So you see that a runner’s meal plan should be balanced and varied. What you eat, how
often you eat and when you eat should always be aligned with your personal goals. You need
more eating tips? Find out more about the best foods before running.