TRACK AND FIELD, CROSS

COUNTRY RUNNING, ROAD

RUNNING, RACE WALKING
Athletics events and games are the oldest form of organized sport,
having developed out of the most basic human activities, running,
walking, jumping, and throwing. They are a truly international group of
sports, with nearly every country in the world engaging in some form of
competition.
Athletics is the name given to a group of sports that includes track
and field events.

Track events involve all forms of running and walking.

The word athletics was derived from the Greek word "Athlos", meaning
"contest".

The Greeks started to promote track and field and it opened the Olympic
Games in 776 BC. Since then, it has been staged every 4 years until 394 AD.
The Olympic Games was derived in Athens in 1896.

These ancient Olympics were strictly male affairs, as to both participants and
spectators. Greek women were reputed to have formed their own Heraea
Games, which, like the Olympics, were held every four years.
Athletics was well established in many countries by the late 1800s, but not
until the revival of the Olympic Games in 1896 did the sport become truly
international. Although begun modestly, the Olympics provided the inspiration
and standardizing influence that was to spread interest in athletics
worldwide.

In 1912 the International Amateur Athletic Federation (IAAF) was founded,

and by the time that organization celebrated its 75th anniversary in 1987 it
had more than 170 national members. Its rules applied only to men’s
competition until 1936, when the IAAF also became the governing body of
women’s athletics. The IAAF changed its name to World Athletics in 2019.
Track
events
Hurdling is a type of jumping in which an athlete
jumps over an obstacle at a high speed or in a
sprint. Moreover, the hurdling events, barriers or
obstacles are known as hurdles that are set at a
defined distance according to the event.

The main objective of the athlete is to run over a

precise distance with full stamina and cross the
finish line in the fastest possible time over going
hurdles.
Sprint is an athletic track event which involves
running over a short fixed distance in the
quickest time possible. However, the term sprint
is used in many sports that incorporate quickly
reaching a target or a goal.

Objective
The main objective of the athletes is to run over
a short distance with full stamina and cross the
finish line in the fastest time possible.
EQUIPMENT:
Shoes
Commonly, Sprinters need two types of shoes that are
the training shoes and sprinting spikes. The sprinting
spikes are usually designed to be light weight with a
minimal cushion on the heels. They include a plate on
the forefoot to keep the runner on the toes. The spike
plate has a maximum of eleven cleats which are not
more than nine mm long offering maximum traction.

Clothing
Sprinters wear a pair of shorts and a short-sleeved or
sleeveless T-shirt or a top indicating the athlete's
number.
100 M
1) On Your Marks: At this point the athlete is focused on the track, with
his / her feet placed in the blocks and fingers on the ground behind the
starting line. Note: The hands should be placed such that they are
slightly away from the shoulder width with muscles relaxed.
2) Set: On the “set” command, athletes raise their hips a little higher
than the shoulders. In this position the runner concentrates deeply and
holds the breath so that he can propel his body forward at the start. The
interval between the ‘Set’ ready position) and ‘Go’ (take-off for running)
is the time when the athlete pushes off the blocks and is commonly
called as the ‘reaction’ time.
3) Go: After the pistol is fired, the runner lets out his breath and he moves his
arms and legs in such a way that the body propels forward at a forty-five degree
angle until the back leg is fully extended.
4) Acceleration: The sprinter reaches the running position between the fifth and
the eighth stride. The Athlete runs on toes and the heels never touch the track.
The acceleration continues with a constant increase in stride frequency until the
maximum speed is gained.
5) Stride: At around sixty meters the stride amplitude is at its maximum. Further,
from eighty meter to the finish line, the athlete maintains a very high stride rate
to cover the remaining distance within less time.
6) Finish Line: The timer is stopped only when the athlete’s chest crosses the
finish line (The rule that came into force in 1932 Olympics held at Los Angeles
200 M
1) Start: The race has a staggered start to make up for the tighter curve in the
inside lanes whereas in 100 m, the athletes break out of the blocks explosively.
2) Curve: In this the athlete counters centrifugal force by leaning toward the
inside of the curve. The transition from the curve surface to the straight-way is
the hardest part of the race as the runners maintain maximum speed that leads to
higher risk of slipping sideways due to the high centrifugal force.
3) Straightway: It becomes nearly impossible for the athletes to maintain their
maximum speed all the way to the finish line. So, in the second 100 m round, the
athletes run as fast as possible in comparison to the first round to cover the
distance in lesser time.
4) Finish Line: The timer is stopped only when the athlete’s chest crosses the
finish line.
400 M
1) Start: The stagger at the start is greater than the 200 m, as the race involves
two curves. The athletes start fast and use long strides to cover the distance.
2) First Straightaway: The athletes reach their maximum speed in the second half
of the first straightaway. They try to maintain their speed constant to complete
the race.
3) Second Curve: In the second curve the athlete needs to fight against centrifugal
force by leaning towards inside and moreover the runner in the outside lane has
an advantage of about 0.16 seconds over the runner in the inside lane.
4) Last Straightaway: Athletes finish the race by running for the last straight-way
with their full capacity and strength to get the distance covered in least time.
5) Finish Line: The timer is stopped only when the athlete’s chest crosses the
finish line.
Middle Distance and Long Distance running races are the track running
events which take place over standard distances. Middle Distance
includes 800 meters and 1,500 meters while the Long Distance
includes 5,000 meters, 10,000 meters and 3,000 meters steeplechase
event.

The Middle-distance running events are usually longer than sprints. In

these events, the athlete has to run over the fixed distance in the
shortest possible time.This type of running requires endurance and
pace.
1) 800 meters
The 800 meters is a common track running event that takes place
on a 400 meter outdoor track and is the shortest middle-distance
running event. In this event the athlete runs over two laps of the
400 meter track if the event is part of Summer Olympics whereas
in Winter Olympics this event is conducted on a 200 meter indoor
track and the athlete in this case has to take four laps of the
track.
2) 1500 meters
The 1500 meters is the prime middle -distance track event in
Athletics. This event is equivalent to 1.5 kilometers or
approximately 0.93 miles. In the 1500 meter running the athlete
runs over three and three-quarter laps around a standard 400
meter track. Athletes make a bunched start and break
immediately for the inside lane.
Long Distance Running Events

Long-distance running event is a form of continuous running over a certain

distance that not only requires endurance, pace but most of all stamina.

1) 5000 meters
The 5000 meters is a common Long-Distance running event in which the
athlete runs over 12-and-a-half- laps of a standard 400 meter track. This
event is equal to the same distance in road running that is called as 5K run.
The main difference in these two events is the distance being referred to
in kilometers and meters.
2) 10000 meters
The 10000 meters is a Long-Distance running event in which
the athlete runs over 25 laps around a standard 400 m track.
This event is equal to the same distance in road running that
is called 10K run. The main difference in these two events is
the distance being referred to in kilometers and meters.
3) 3000 meters Steeplechase
The 3000 meters steeplechase is the most common distance
for the steeplechase in track and field. It is an obstacle race
over a distance of the 3000 meters that has its name derived
from the horse racing steeplechase. In this distance, the
number of laps depends on the water jump’s position on the
track. Athletes make a bunched start and break immediately
for the inside lane.
Techniques and Game play
Middle Distances (800 m & 1500 m):
The athletes begin both the races without the starting blocks. In the 800
m final, the 8 runners run in the assigned lanes throughout the first curve
(lap) and then break for the inside lane after the end of the first curve.
In the 1500 m final, a maximum of 12 runners line up on the starting line
that is curved so that the athletes on the outside of the track run the
equal distance as the athletes placed closer to the inside.
The two main techniques used in these events are that some athletes try
to front-run the entire race or some athletes depend on their finishing
kick.
Long Distances (5000 m and 10000 m)
In the 5000 meter final, the 12 competitors run over the 400 meter
standard track. In the 10000 meter final, a maximum of 20
competitors compete. The athletes make a bunch start and break
immediately for the inside lane because in these type of long
distance races even running just 0.5 m farther outside than necessary
on each curve can add up to running about 50 extra meters.
3000 meter Steeplechase
In this type of long distance running 8 to 12 athletes line up on a
curved starting line and run for first 200 meter without any obstacle.
The athletes make a bunch standing start and break immediately for
the inside. The competitors clear twenty-eight fixed barriers and
seven water jumps during the overall race.
The men’s barriers are 36 inch (91.4cm.) high and women’s barriers
are 30 inch (76.2 cm.) high. The water jump’s landing area is 12 feet
(3.66 m.) long and 70 cm in depth.
Scoring
The finishing order is decided on the basis of time taken to complete
the race. At major championships, the format for the middle
distances (800 and 1500 meters) typically comprises of heat, semi-
final and final and for the long distances varies.
Relay race, also called Relay is a track and field sport that
consists of a set number of stages (legs) in which four
members of a team take turns in running down the track. The
runner finishing one leg is required to pass on the next
runner with a stick-like object known as a “Baton”. (Note –
The runner must pass on the Baton to the next runner within
a 20 - meter exchange box that is placed 10 meter before
and 10 meter after the start of each leg.)yku
Equipment
Relays – Clothing
Athletes wear a pair of shorts and a short-sleeved or
sleeveless T-shirt or a top indicating the athlete number.
Relays – Shoes
Athletes use a pair of shoes (usually made from nylon) that
have a maximum of 11 cleats which are not more than 9 mm
long offering maximum traction.
Relays – Baton
A baton is a lightweight, hollow aluminum tube used in relay
races. It is a smooth tube having a length of 30cm, diameter of 4
cm and weighing around 50 gram.
(Note: It is the baton whose time around the track is measured
and not the time of the athlete.)
Baton passing technique

1) American Grip
When the runners are almost side on side such that the Baton in a
downward motion. This grip is popular in the 4 x 100m events.
2) French Grip
In this method, the passer places the Baton in the open hand of the receiver
and used mainly in the 4 x 100m events. This method reduces the distance
covered by the Baton but only if the two runners are perfectly coordinated.
In 4 x 100m events, the second runner starts to run (without looking
backwards) with his/her arm stretched straight backwards when the passer
reaches a certain point of the track and gives him/her an auditory signal such
as “stick!” to tell the receiver to hold the baton. It is called a “blind
handoff.” In 4 x 400m events, unlike the sprint relays, the runners look back
and grasp the baton from the passer. The visual contact is allowed due to the
fatigue of the incoming runner which may affect his/her speed and makes the
pass too risky.
2) French Grip
In this method, the passer places the Baton in the open hand of the receiver
and used mainly in the 4 x 100m events. This method reduces the distance
covered by the Baton but only if the two runners are perfectly coordinated.
In 4 x 100m events, the second runner starts to run (without looking
backwards) with his/her arm stretched straight backwards when the passer
reaches a certain point of the track and gives him/her an auditory signal such
as “stick!” to tell the receiver to hold the baton. It is called a “blind
handoff.” In 4 x 400m events, unlike the sprint relays, the runners look back
and grasp the baton from the passer. The visual contact is allowed due to the
fatigue of the incoming runner which may affect his/her speed and makes the
pass too risky.
Game Play
In 4 x 100 m relays, athletes must remain in their designated lanes
through the run, i.e., from start to finish. In 4 x 400m relays, the first
500m is run in the designated lanes and then they typically battle to hold
the inside line.

Start Referee
The start referee is responsible for starting the race by giving the
commands like “on your marks” and “set” and for firing the start gun.
Timekeeper
The time keeper is responsible for recording the times of the athletes.