Sparky Run

1
Sparky Run

• Mile Run
• By Gwen Scott

2
Dont be afraid

• Every one must start somewhere. the main thing is
  to START!!!!

3
Clothes/Shoes

• Wearing your P.E. clothes is a must. Wearing your
  everyday clothes says that you are not ready to
  run. Plus who wants to stay in their stinky
  clothes all day. It is good hygiene to change
  into work out clothes and then change back into
  your street clothes for the rest of the day. Also
  wearing good tennis shoes is a must!!! Anything
  else (boots, sandals, flats) is NO GOOD!! It is
  bad for your feet as well as your whole body.

4
Know your vocabulary

• Endurance-doing something for a long period of
  time
• Sprint-running as fast as you can for a short
  period of time
• Pace-running the same speed for a long period of
  time
• Stride-distance between your feet
• Split time-time between each lap

5
Warm up

• Warm up-this is letting your body know that is
  getting ready for some physical activity.
• It is easier to stretch a warm muscle than a cold
  one.
• Slow jog for 3-5 minutes. Stretch out your
  hamstrings, calves, quadriceps, triceps,
  deltoids.
• Do not bounce while stretching, bouncing could
  cause injury.

6
Plan your strategy

• 4 laps equal the mile, there are different ways
  to complete it.
• Set a goal time, divide that number by four and
  that would be the time for each lap.
• Jog the long, walk the short
• Jog three sides and walk one side
• Jog all four laps
• Jog with someone that has your same goal time
• Power walk

7
Time to run

• On the whistle, set your pace to win the race
  (ha-ha I made a funny)
• Get your time after the last lap
• Question to ask yourself Did I meet my goal? If
  you did what was your strategy? And if you did
  not, you need to ask yourself Why did I not meet
  my goal? and change your strategy for next time
  you run.

8
Cool down

• After you have finished, don't lay down and die
  you need to walk around the field to get your
  breath back to normal and cool your muscles by a
  slow walk.
• After you have walked for 3-5 minutes, stretch
  your muscles (hamstrings, calves, quadriceps,
  triceps, and deltoids)
• Sip water (not guzzle)

9
YEAH!!!!!

• See I told you that you would do fine. Now you
  will only get better that more times you run.