Section 2 EO C211.02 – RUN ON ALTERNATING TERRAIN
Resources needed for the delivery of this lesson are listed in the lesson specification located in A-CR-CCP-802/PG-001, Chapter 4. Specific uses for said resources are identified throughout the Instructional Guide within the TP for which they are required.
Review the lesson content and become familiar with the material prior to delivering the lesson.
Ensure a first aid station is set up and a first aid attendant is available during the practical activities.
Photocopy the sample running schedule located at Annex B for each cadet.
Set up a running route on alternating terrain, depending on geographical location.
N/A.
An interactive lecture was chosen for TP1 and TP5 to introduce cadets to running techniques on alternating terrain and on how to implement a running program.
A practical activity was chosen for TP2 to TP4 as it is an interactive way to introduce the cadets to running on alternating terrain in a safe and controlled environment.
Review EO C111.02 (Run Wind Sprints), to include:
preparing for summer biathlon activities; and
running techniques.
By the end of this lesson the cadet shall have run on alternating terrain.
It is important for cadets to run on alternating terrain because it will be useful when participating in summer biathlon activities.
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Teaching point 1
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Describe Running Techniques for Alternating Terrain
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Time: 5 min
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Method: Interactive Lecture
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Uphill Running
On gradual inclines, runners should run a bit harder than when on level terrain. On steep inclines runners should lift the knees and push off with every step.
Downhill Running
When running downhill the runner should lean into the hill and use short, quick strides.
Distance runners should land on their heels or mid-foot and roll forward to the toe while running. Running up on the toes is the method used by sprinters, and if used for distance running, may cause the shins and calves to become tight.
To increase endurance, runners should increase distance, duration, and level of difficulty of their runs.
How should your foot strike the ground when running distances?
What technique should be used when running up steep inclines?
What technique should be used when running downhill?
Distance runners should land on their heels or mid-foot and roll forward to the toe.
Lift the knees and push off with every step.
Lean into the hill and use short, quick strides.
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Teaching point 2
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Conduct a Warm-up Session Composed of Light Cardiovascular
Excercises
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Time: 5 min
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Method: Practical Activity
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The following information will be explained to the cadets during the warm-up activity. |
A warm-up is composed of stretches and light cardiovascular exercises designed to:
stretch the muscles;
gradually increase respiratory action and heart rate;
expand the muscles’ capillaries to accommodate the increase in blood circulation which occurs during physical activity; and
raise the muscle temperature to facilitate reactions in muscle tissue.
The following guidelines should be followed while stretching to prepare for physical activity and to help prevent injury:
Stretch all major muscle groups, including the back, chest, legs, and shoulders.
Never bounce while stretching.
Hold each stretch for 10 to 30 seconds to let the muscles release fully.
Repeat each stretch two to three times.
When holding a stretch, support the limb at the joint.
Static stretching, which is stretching a muscle and holding it in position without discomfort for 10 to 30 seconds, is considered the safest method.
Stretching helps to relax the muscles and improve flexibility, which is the range of motion in the joints.
As a guide, allow 10 minutes to warm-up for every hour of physical activity.
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The stretches chosen should focus on the areas of the body that will be used the most during the running activity. |
The objective of this warm-up activity is to stretch the muscles and perform light cardiovascular exercises to prepare the body for physical activity and to help prevent injuries.
N/A.
N/A.
Arrange the cadets in either a warm-up circle or in rows (as illustrated in Figures 1 and 2).
Demonstrate before having the cadets attempt each stretch/light cardiovascular exercise.
Assistant instructors can help demonstrate the exercises and ensure the cadets are performing them correctly.
Have cadets perform each stretch/light cardiovascular exercise.
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Light cardiovascular activities should be done to warm-up the muscles prior to stretching to avoid injury to or tearing of the muscles. For example, running on the spot for 30 seconds or performing jumping jacks should be performed prior to conducting the stretching activities located at Annex A. |
Ensure there are at least two arm lengths between the cadets so they can move freely.
Ensure the cadets perform the stretches and light cardiovascular exercises in a safe manner, following the guidelines for stretching listed in this TP.
The cadets’ participation in the warm-up will serve as the confirmation of this TP.
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Teaching point 3
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Supervise While the Cadets Run on Alternating Terrain
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Time: 5 min
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Method: Practical Activity
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The objective of this activity is to have the cadets run on alternating terrain.
Area with alternating terrain that is large enough to conduct a run.
A whistle.
N/A.
Have the cadets run at a comfortable pace.
Ensure that the run includes some uphill and downhill inclines, and that the cadets use the techniques described in TP1.
Ensure a designated first aider and first aid kit are available.
Ensure water is available for the cadets after they complete the run.
The cadets’ participation in the activity will serve as the confirmation of this TP.
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Teaching point 4
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Conduct a Cool-down Session Composed of Light Cardiovascular
Exercises
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Time: 5 min
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Method: Practical Activity
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The following information will be explained to the cadets during the cool-down activity. |
A cool-down is composed of stretches and light cardiovascular exercises designed to:
allow the body time to slowly recover from physical activity and to help prevent injury;
prepare the respiratory system to return to its normal state; and
stretch the muscles to help relax and restore them to their resting length.
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The stretches chosen should focus on the areas of the body that were used the most during the running activity. |
The objective of the cool-down is to stretch the muscles and perform light cardiovascular exercises that allow the body time to recover from physical activity, and to prevent injury.
N/A.
N/A.
Arrange the cadets in either a warm-up circle or in rows (as illustrated in Figures 1 and 2).
Demonstrate before having the cadets attempt each stretch/light cardiovascular exercise.
Assistant instructors can help demonstrate the movements and ensure the cadets are performing them correctly.
Have cadets perform each stretch/light cardiovascular exercise.
Ensure there are at least two arm lengths between the cadets so they can move freely.
Ensure the cadets perform the stretches and light cardiovascular exercises in a safe manner, following the guidelines for stretching listed in TP2.
The cadets’ participation in the cool-down will serve as the confirmation of this TP.
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Teaching point 5
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Describe How to Create and Implement a Running Schedule
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Time: 5 min
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Method: Interactive Lecture
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A running schedule will help a new runner ease into a training plan, or guide an experienced runner to increase their endurance. The schedule should allow the runner to gradually increase intensity at a comfortable pace. A sample running schedule is located at Annex B.
The following guidelines should be followed when creating a running schedule to increase endurance and to help prevent injury:
If there is no running background, begin with eight consecutive days of walking (20 minutes the first four days, and 30 minutes the remaining four days).
If there is a running background, begin by walking/running four times a week for 20 to 30 min (e.g. 2 min running/4 min walking, repeat this five times for a 30 min workout).
Increase the running time, as fitness level allows until the cadet is able to run for 30 minutes continuously.
The distance run in 30 minutes will increase as fitness level improves, allowing for the run to be calculated based on distance instead of time.
Change the terrain as fitness level improves.
What is the purpose of a running schedule?
What should a person with no running background begin with?
What will increase as fitness level improves?
A running schedule will help a new runner ease into a training plan, or guide an experienced runner to increase their endurance.
Begin with eight consecutive days of walking.
The distance that can be run in 30 minutes will increase as fitness level improves.
The cadet’s participation in the activity in TP3 will serve as the confirmation of this lesson.
N/A.
N/A.
Running on alternating terrain will help to increase endurance, which will be useful when participating in summer biathlon activities.
N/A.
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C0-057 Martha Jefferson Hospital. (2001). Warm-ups. Retrieved 16 October 2006, from http://www.marthajefferson.org/warmup.php.
C0-058 Webb Physiotherapists Inc. (ND). Running Exercises. Retrieved 26 October 2006 from http://www.physioline.co.za/conditions/article.asp?id=46.
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C0-060 Impacto Protective Products Inc. (1998). Exercises. Retrieved 25 October 2006, from http://www.2protect.com/work3b.htm.
C0-061 City of Saskatoon, Community Services Department. (ND). Stretch Your Limits: A Smart Guide To Stretching for Fitness. Retrieved 26 October 2006, from http://in-motion.ca/walkingworkout/plan/flexibility/.
C0-080 Cool Running. (2007). Fitness and Performance. Retrieved 12 February 2007, from http://www.coolrunning.com/engine/2/2_3/181.shtml.
C0-089 (ISBN 0-936070-22-6) Anderson, B. (2000). Stretching: 20th Anniversary (Rev. ed.). Bolinas, CA: Shelter Publications, Inc.
C0-146 Will-Weber, M. (2006). Runner’s World: Beginner’s: Training: First Steps. Retrieved 18 April 2007, from http://www.runnersworld.com/article/printer/1,7124,s6-380-381-386-678-0,00.html.
C0-154 Hansen, B. (1999). Moving on the Spot: Fun and Physical Activity: A Collection of 5 minute Stretch and Movement Sessions. Retrieved 26 October 2006, from http://lin.ca/resource/html/dn3.htm#l1.
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