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The Body as an Engine
There is an opportunity during coaching sessions to encourage young athletes to understand
a little more about how the body works and how it can affect performance.
If we compare the body to an engine; oxygen enters the body via the lungs, is pumped to the
muscles via the heart where it is used to burn fuel (from food) to produce energy which is used
to power the muscles. It is therefore not only important that athletes take in the correct fuel and
have good muscles, they also need a good circulatory and respiratory systems (heart and lungs)
to make their bodies efficient.
Being able to change pace and sprint is a very important asset for any future middle distance
or cross-country runner and must be addressed in their early programmes. The development
of the heart and lungs is an essential element to this.
Many of the exercises performed during warm-ups are not only for the purposes of stretching
the limbs but also to develop and practise stretching the rib cage and the muscles surrounding
the chest and ribs so that a maximum intake of air can be achieved. This is an area all too often
neglected by endurance runners and explaining the reason for doing a particular exercise will
help children understand its importance.
There are a number of exercises which are useful including press-ups, arm press backs and
rotations but the exercise shown above is particularly relevant.
Stride jumps with feet apart and then together is performed with the arms being swung in rhythm
and the hands clapped above the head. The clap is important to the exercise because the final
movement pulls the rib cage up and out.
This exercise can be performed with or without the clap, using very light weights such as a small
water bottle held in each hand.
Another beneficial exercise is the raising and lowering of a 1kg or 2kg medicine ball from the chest
to over the head.
WARMING-UP & COOLING DOWN ACTIVITIES
AN INTRODUCTIONTO
ENDURANCERUNNING
SECTION 3
18
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