This part of our guide focuses on running, a high-speed, high-impact activity where both feet briefly leave the ground, providing an intense cardiovascular workout.
Running is faster than walking. When you run, you move at a higher speed. However, fast walking is not the same thing as running. Running is a high-impact activity, meaning it puts more stress on your joints and muscles, while walking is low-impact and gentler. When you walk, one foot is always on the ground. In running, there are moments when both feet are off the ground. Both are good for your health, but running and walking are not synonymous.
The running gait is the cycle a leg goes through during one step when running. It consists of two main phases: the stance phase and the swing phase.
The stance phase begins when the foot touches the ground and continues until the body is over the foot. This includes initial contact, often referred to as the heel strike, although some runners may land on their midfoot or forefoot; mid-stance, which is the period when the body is directly over the foot; and toe-off, when the foot pushes off the ground to propel the body forward.
The swing phase starts when the foot leaves the ground and ends when it makes contact again. This includes the initial swing, when the leg moves forward, flexing at the hip and knee; mid-swing, when the leg continues to move forward, preparing for the next contact; and terminal swing, when the leg extends, ready to make contact with the ground again.
A unique aspect of the running gait is the float phase, where both feet are off the ground simultaneously. This distinguishes running from speed walking.
Individuals may engage in running as a recreational activity or sport.
Running is an accessible and beneficial form of exercise. It requires minimal equipment, can be done almost anywhere, and offers a wide range of physical and mental health benefits.
Proper running technique is essential for efficiency and injury prevention. Important principles are posture, arm swing, foot strike, stride length, and cadence.
Recreational running benefits cardiovascular health, weight management, bone health, mental health, sleep quality, and immune function.
Despite its benefits, running can lead to injuries, often due to overuse or improper technique. These may include runner's knee, Achilles tendinitis, shin splints, plantar fasciitis, iliotibial band syndrome, and stress fractures.
Running is a versatile form of exercise. It can also be a competitive sport.
Cross-country running involves racing over natural terrain like grass, dirt, and mud. Unlike track and road races, cross-country courses are often uneven and may include obstacles like hills, streams, and wooded areas. It is often a team sport.
Also known as hill running, fell running is a form of running that takes place on steep, rugged terrain, typically in mountainous regions. The sport is as much about strategy and orienteering as it is about speed.
Road running is the most widely recognized form of running. It involves running on paved surfaces like streets, sidewalks, and bike paths. Road races can range from short distances like 5Ks to marathons and even ultra-marathons. Road running events often attract large numbers of participants and spectators. Both speed and endurance are important.
Trail running takes place on natural trails, which may vary from well-maintained paths in parks to rugged, remote wilderness routes, often involving significant elevation changes.
Tower running is a unique sport that involves racing up the staircases of tall buildings. Tower running events are often held in iconic skyscrapers. This sport requires a combination of cardiovascular endurance, leg strength, and mental toughness.
Track running is conducted on a standard 400-meter track and includes a variety of distances, from sprints to long-distance events, emphasizing speed, technique, and tactical racing.
Marathons and ultra-marathons are long-distance events that test the limits of endurance. Marathons cover 26.2 miles, while ultra-marathons extend that distance, often over challenging terrain. For some, the objective is to be among the first to complete the race, while the goal for others is simply to complete the course.
Relay running is a team sport where runners take turns running segments of a race, passing a baton to the next runner. They can be held on tracks, roads, or trails.
Online resources for running, whether for exercise or sport, are appropriate for this category, although retail sites should be listed in the corresponding Shopping & eCommerce category.
Categories
Marathons |
Recommended Resources
HillRunner is a resource for running enthusiasts. The website offers a variety of tools and information to support runners of all levels. Among other things, it includes training advice, such as tips and insights on various aspects of running, including training methods, rest, and race preparation, and a Treadmill Pace Conversion and Race Conversion Calculator to help runners plan and track their training. Membership offers access to exclusive content, videos and additional tools.
https://www.hillrunner.com/
Available for iOS and Android mobile devices, MapMyRun is a mobile application that serves as a tool for runners, offering features like GPS tracking, route planning, and performance analysis. Users of the app can also connect with other runners, discover new routes, and even create their own. The platform is part of the Under Armour family, so users of the app can also shop for products directly through the application. Routes and workouts can be found on the website.
https://www.mapmyrun.com/
The Run Experience offers a variety of training programs and resources for runners at all levels. Whether just starting out or a veteran of marathons, the website or its mobile application provides daily workouts, training plans, and a supportive community to help improve running performances, such as strength training, injury prevention, and tips on running form. A free trial offer is available, with multiple program or membership options. Contacts are available for additional information.
https://therunexperience.com/
Founded and self-published by Bob Anderson as "Distance Running News" in 1966, the publication was acquired by Rodale Press in 1985 and by Hearst in 2018. The globally circulated monthly magazine is available by subscription in print and digitally and is for runners of all skill sets. Subscription options, advertisement opportunities, writer guidelines, and press data are presented, and selected topics from the magazine are available on the website without a subscription.
https://www.runnersworld.com/
Designed as a resource for runners at all levels, the website offers a variety of guides, training plans, and tips to help runners improve their performance. Included are beginner running plans that provide step-by-step plans, a Couch-to-5K program that helps beginners go from no running experience to completing a 5K in 8-9 weeks, marathon training plans that guide runners from the couch to completing a marathon, and recovery tips and techniques. Videos are available.
https://www.runnersblueprint.com/
The comprehensive online directory features running events and clubs across the United States, offering a vast array of resources for runners, including race calendars, club listings, and event details. Site visitors can find information on various types of races, from 5Ks to marathons, classic races, variety runs, and even multisport events. Races, series, and clubs may be submitted to the site, and submission guidelines are stated. Advertising options are available.
https://runningintheusa.com/
