Level 2 recreational running Resources
This page contains course materials relevant to those who have completed or are enrolled in the Level 2 Recreational Running course. Attendees are strongly encouraged to bookmark this page as it will be periodically updated to ensure that you have access to the latest content to develop and consolidate your knowledge.
Before the Course
On the Day of the Course
Wear clothes that allow you to perform light exercise.
After the Course
key course resources
The Level 2 Recreational Running lecture slides are available to download by clicking here. You are encouraged to have this document available to you on the day of the course to allow you to make notes and follow along with the material.
The Level 2 Recreational Running Course Book is designed to provide an overview of the fundamentals of Athletics coaching. It introduces techniques to deliver engaging and safe sessions that introduce the fundamental movement patterns of run, jump, and throw to beginner athletes.
Participants are required to either print or save the manual to their personal device and have access to it on the day of their course. Upon completion of the course participants are encouraged to refer back to their manual regularly to supplement their learning.
Click here to register for your Online Learning Modules (Includes Pre-Course work and Learning Material)
Prior to attending your Level 2 Recreational Running course, you are required to complete online modules available through your Online Learning Portal.
required tasks to be completed
PRINCIPLES OF TRAINING
TERMINOLOGY AND SESSIONS
After completion of your practical course, you are required to complete an online course on coaching behaviour and create and submit short responses to prescribed scenarios through your Online Learning Portal. Instructions and additional resources to help you design your are available through the Learning Portal.
required tasks to be completed
pbtr - harassment and discrimination course
8 WEEK TRAINING PROGRAM
Click here to begin.
Email if you require any assistance completing your pre- or post- course assessment tasks.
FURTHER LEARNING RESOURCES
The following articles are designed to extend your knowledge and may be of interest to those working or intending to work in the Recreational Running industry.
Athletics Australia does not endorse any of these articles, rather we provide them for your consideration and hope that you will find them interesting, informative and insightful. Coaches are encouraged to apply their own critical judgement in assessing what is published.
Online Courses, Guides, and Lectures
The Adult Pre-Exercise Screening System by Fitness Australia - A pre-exercise screening tool used to identify people who may have medical conditions that place them at a higher risk of an adverse health event during physical activity.
Community Coaching General Principles by The Australian Institute of Sport - A fully online education course introducing the key principles of coaching at a community level. (Free registration required).
Peer-Reviewed Journal Articles
Ferrauti, A., Bergermann, M., & Fernandez-Fernandez, J. (2010). Effects of a Concurrent Strength and Endurance Training on Running Performance and Running Economy in Recreational Marathon Runners, Journal of Strength and Conditioning Research, 24(10), 2770-2778.
Malisoux, L., Chambon, N., Delattre, N., Gueguen, N., Urhausen, A., & Theisen, D. (2016). Injury Risk in Runners Using Standard or Motion Control Shoes: a Randomised Controlled Trial With Participant and Assessor Blinding, British Journal of Sports Medicine, 50, 481-487.
course material reference list
The information presented as part of the course has been taken from the following resources.
1. Almonroeder, T., Willson, J. D., & Kernozek, T. W. (2013). The effect of foot strike pattern on Achilles tendon load during running. Annals of biomedical engineering, 41(8), 1758-1766. http://www.scienceofultra.com/s/Almonroeder_Achilles_tendon_loads_per_km_forefoot_striking.pdf
2. Australian Institute of Sport. (2006). Beginning Coach Principles. Canberra, ACT: Australian Institute of Sport. http://shop.ausport.gov.au/epages/ais.sf/en_AU/?ObjectID=110269
3. Chu, T. L. A. The Application of Augmented Feedback in Coaching Table Tennis Youth Athletes.
4. Coombes, J. S., & Hamilton, K. L. (2000). The effectiveness of commercially available sports drinks. Sports Medicine, 29(3), 181-209. https://pdfs.semanticscholar.org/4153/3f2a4dd85d5daf3a6240bab164c3ccba9d36.pdf
5. Coyle, E. F., Martin 3rd, W. H., Sinacore, D. R., Joyner, M. J., Hagberg, J. M., & Holloszy, J. O. (1984). Time course of loss of adaptations after stopping prolonged intense endurance training. Journal of Applied Physiology, 57(6), 1857-1864. http://www.academia.edu/download/44270511/Time_course_of_loss_of_adaptation_after_20160331-10544-1m0ms6a.pdf
6. Daoud, A. I., Geissler, G. J., Wang, F., Saretsky, J., Daoud, Y. A., & Lieberman, D. E. (2012). Foot strike and injury rates in endurance runners: a retrospective study. Med Sci Sports Exerc, 44(7), 1325-34. https://scholar.harvard.edu/files/dlieberman/files/2012b.pdf
7. Ferrauti, A., Bergermann, M., & Fernandez-Fernandez, J. (2010). Effects of a Concurrent Strength and Endurance Training on Running Performance and Running Economy in Recreational Marathon Runners, Journal of Strength and Conditioning Research, 24(10), 2770-2778. http://journals.lww.com/nsca-jscr/Abstract/2010/10000/Effects_of_a_Concurrent_Strength_and_Endurance.26.aspx
8. Folland, J. P., Allen, S. J., Black, M. I., Handsaker, J. C., & Forrester, S. E. (2017). Running technique is an important component of running economy and performance. Medicine and science in sports and exercise, 49(7), 1412. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5473370/
9. Gibala, M. J., MacDougall, J. D., & Sale, D. G. (1994). The effects of tapering on strength performance in trained athletes. International Journal of Sports Medicine, 15(08), 492-497. https://www.thieme-connect.com/products/ejournals/abstract/10.1055/s-2007-1021093
10. Gottschall, J. S., & Kram, R. (2005). Ground reaction forces during downhill and uphill running. Journal of biomechanics, 38(3), 445-452. https://isbweb.org/images/conf/2003/shortAbstracts/GOTTSCHALL_174-182_GL_E.pdf
11. Hasegawa, H., Yamauchi, T., & Kraemer, W. J. (2007). Foot strike patterns of runners at the 15-km point during an elite-level half marathon. Journal of Strength and Conditioning Research, 21(3), 888. https://search.proquest.com/openview/afe46ff74bf0438dd2f78dcaaa4eb17e/1?pq-origsite=gscholar&cbl=30912
12. Herbert, R. D., & Gabriel, M. (2002). Effects of stretching before and after exercising on muscle soreness and risk of injury: systematic review. Bmj, 325(7362), 468. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC119442/
13. Hew-Butler, T., Rosner, M. H., Fowkes-Godek, S., Dugas, J. P., Hoffman, M. D., Lewis, D. P., ... & Roberts, W. O. (2015). Statement of the third international exercise-associated hyponatremia consensus development conference, Carlsbad, California, 2015. Clinical Journal of Sport Medicine, 25(4), 303-320. https://cupola.gettysburg.edu/cgi/viewcontent.cgi?article=1065&context=healthfac
14. Hoogkamer, W., Kipp, S., Spiering, B. A., & Kram, R. (2016). Altered running economy directly translates to altered distance-running performance. Med Sci Sports Exerc, 48(11), 2175-80. https://www.researchgate.net/profile/Rodger_Kram/publication/304250501_Altered_Running_Economy_Directly_Translates_to_Altered_Distance-Running_Performance/links/59df5d0da6fdccfcfda353d1/Altered-Running-Economy-Directly-Translates-to-Altered-Distance-Running-Performance.pdf
15. Houmard, J. A., Kirwan, J. P., Flynn, M. G., & Mitchell, J. B. (1989). Effects of reduced training on submaximal and maximal running responses. International journal of sports medicine, 10(01), 30-33. https://www.thieme-connect.com/products/ejournals/abstract/10.1055/s-2007-1024869
16. Houmard, J. A., Scott, B. K., Justice, C. L., & Chenier, T. C. (1994). The effects of taper on performance in distance runners. Medicine and science in sports and exercise, 26(5), 624-631. http://europepmc.org/abstract/med/8007812
17. Jones, A. M., & Carter, H. (2000). The effect of endurance training on parameters of aerobic fitness. Sports medicine, 29(6), 373-386. http://www.carlocapelli.it/ftp/didattica/specialistica/Bibliografia/Endurance_running/Jones_Carter_2000.pdf
18. Kenitzer Jr, R. F. (1998). Optimal taper period in female swimmers. Journal of Swimming Research, 13. http://search.ebscohost.com/login.aspx?direct=true&profile=ehost&scope=site&authtype=crawler&jrnl=07475993&AN=31730071&h=vcjKiRWCPIlOGojMIpyKzngYg5Cr%2FstvrSOiCQ6J5FRPnaln8H0vRm49f4Ss8wffzAsIrC%2Fp3wNhczPSOHULaA%3D%3D&crl=c
19. Koplan, J., Powell, K., Sikes, K., Shirley, R., & Campbell, M. (1982). An Epidemiological Study of the Benefits and Risks of Running, The Journal of American Medical Association, 248(23), 3118-3121. http://jama.jamanetwork.com/article.aspx?articleid=381161
20. Larson, P., Higgins, E., Kaminski, J., Decker, T., Preble, J., Lyons, D., ... & Normile, A. (2011). Foot strike patterns of recreational and sub-elite runners in a long-distance road race. Journal of sports sciences, 29(15), 1665-1673. https://shapeamerica.tandfonline.com/doi/abs/10.1080/02640414.2011.610347#.XGIcfDMzbIU
21. Law, R. Y., & Herbert, R. D. (2007). Warm-up reduces delayed-onset muscle soreness but cool-down does not: a randomised controlled trial. Australian Journal of Physiotherapy, 53(2), 91-95. http://files.profricardo2.webnode.pt/200000074-5dc945ec45/Warm-up%20cool-down%20and%20muscle%20soroness%20Law%202007.pdf
22. Lee, J. (2014). Warm Up Essentials. Retrieved from www.bsu.edu.cn/pub/irdc/docs/20150312161739035468.pdf
23. Lee, T. D., Swinnen, S. P., & Serrien, D. J. (1994). Cognitive effort and motor learning. Quest, 46(3), 328-344. http://hardcarve.com/wikipic/cognitive_effort_promotes_learning.pdf
24. Lowery, R. P., Joy, J. M., Brown, L. E., de Souza, E. O., Wistocki, D. R., Davis, G. S., ... & Wilson, J. M. (2014). Effects of static stretching on 1-mile uphill run performance. The Journal of Strength & Conditioning Research, 28(1), 161-167. https://journals.lww.com/nsca-jscr/Fulltext/2014/01000/Effects_of_Static_Stretching_on_1_Mile_Uphill_Run.21.aspx
25. Malisoux, L., Chambon, N., Delattre, N., Gueguen, N., Urhausen, A., & Theisen, D. (2016). Injury Risk in Runners Using Standard or Motion Control Shoes: a Randomised Controlled Trial With Participant and Assessor Blinding, British Journal of Sports Medicine, 50, 481-487. http://bjsm.bmj.com/content/50/8/481.full?g=w_bjsm_open_tab
27. Mayhew, J. L. (1977). Oxygen cost and energy expenditure of running in trained runners. British Journal of Sports Medicine, 11(3), 116-121. http://bjsm.bmj.com/content/bjsports/11/3/116.full.pdf
28. McIlroy, J. (2017). Coaching Adults to Get Active. Retrieved from https://www.sportspartnershiphw.co.uk/uploads/coaching-adults-to-get-active-(final)-2.pdf
29. McMillian, D. J., Moore, J. H., Hatler, B. S., & Taylor, D. C. (2006). Dynamic vs. static-stretching warm up: the effect on power and agility performance. The Journal of Strength & Conditioning Research, 20(3), 492-499. http://www.touchontheball.com/downloads/Dynamic%20vs%20Static%20Stretching%20Article%201.pdf
30. Mujika, I., & Padilla, S. (2003). Scientific bases for precompetition tapering strategies. Medicine & Science in Sports & Exercise, 35(7), 1182-1187. https://pdfs.semanticscholar.org/030b/c9954182e09d2617d5487a395e5d2d0325d8.pdf
31. Neary, J. P., Martin, T. P., Reid, D. C., Burnham, R., & Quinney, H. A. (1992). The effects of a reduced exercise duration taper programme on performance and muscle enzymes of endurance cyclists. European Journal of Applied Physiology and Occupational Physiology, 65(1), 30-36. https://www.researchgate.net/profile/Patrick_Neary/publication/21649259_The_effects_of_a_reduced_exercise_duration_taper_programme_on_performance_and_muscle_enzymes_of_endurance_cyclists/links/54fd356b0cf270426d11618e/The-effects-of-a-reduced-exercise-duration-taper-programme-on-performance-and-muscle-enzymes-of-endurance-cyclists.pdf
32. Olsen, O., Sjøhaug, M., Van Beekvelt, M., & Mork, P. J. (2012). The effect of warm-up and cool-down exercise on delayed onset muscle soreness in the quadriceps muscle: a randomized controlled trial. Journal of human kinetics, 35(1), 59-68. https://www.degruyter.com/downloadpdf/j/hukin.2012.35.issue-1/v10078-012-0079-4/v10078-012-0079-4.pdf
33. Pollock, B. J., & Lee, T. D. (1992). Effects of the model's skill level on observational motor learning. Research quarterly for exercise and sport, 63(1), 25-29. https://www.tandfonline.com/doi/abs/10.1080/02701367.1992.10607553
34. Rhea, M. R., Ball, S. D., Phillips, W. T., & Burkett, L. N. (2002). A comparison of linear and daily undulating periodized programs with equated volume and intensity for strength. The Journal of strength & conditioning research, 16(2), 250-255. https://www.researchgate.net/profile/Wayne_Phillips3/publication/10905302_A_Comparison_of_Linear_and_Daily_Undulating_Periodized_Programs_With_Equated_Volume_and_Intensity_for_Local_Muscular_Endurance/links/57adfd8d08ae0101f1726fab/A-Comparison-of-Linear-and-Daily-Undulating-Periodized-Programs-With-Equated-Volume-and-Intensity-for-Local-Muscular-Endurance.pdf
35. Rosner, M. H. (2015). Preventing deaths due to exercise-associated hyponatremia: the 2015 consensus guidelines. https://journals.lww.com/cjsportsmed/fulltext/2015/07000/Preventing_Deaths_Due_to_Exercise_Associated.1.aspx
36. Rosner, M. H., & Kirven, J. (2007). Exercise-associated hyponatremia. Clinical Journal of the American Society of Nephrology, 2(1), 151-161. http://cjasn.asnjournals.org/content/2/1/151.full.pdf
37. Safran, M. R., Seaber, A. V., & Garrett, W. E. (1989). Warm-up and muscular injury prevention an update. Sports Medicine, 8(4), 239-249. https://link.springer.com/article/10.2165/00007256-198908040-00004
38. Schneider, M. B., & Benjamin, H. J. (2011). Sports drinks and energy drinks for children and adolescents: are they appropriate?. Pediatrics, 127(6), 1182-1189. http://pediatrics.aappublications.org/content/127/6/1182.short
39. Sharkey, B. (1996). Coaches’ Guide to Sport Physiology. London: Human Kinetics. https://www.worldofbooks.com/en-au/books/brian-j-sharkey/coaches-guide-to-sport-physiology/GOR004983298?gclid=Cj0KCQiA14TjBRD_ARIsAOCmO9ZZgUUASBgK9cdT1_nnFiN95VPHp3ibBGHgRqLU8Q2L5H_G3buXipEaAn9aEALw_wcB
40. Shaw, A. J., Ingham, S. A., & Folland, J. P. (2014). The valid measurement of running economy in runners. Medicine and science in sports and exercise, 46(10), 1968-1973. https://europepmc.org/abstract/med/24561819
41. Strohle, A. (2009). Physical Activity, Exercise, Depression and Anxiety Disorders, Journal of Biological Psychiarty, 116, 777-784. http://spers.ca/wp-content/uploads/2013/08/physical-activity-and-exercise-on-anxiety-and-depression.pdf
42. Szabo, A. & Abraham, J. (2013). The psychological benefits of recreational running: A field study, Psychology, Health & Medicine, 18(3), 251-261. http://www.tandfonline.com/doi/abs/10.1080/13548506.2012.701755
43. Takahashi, T., Okada, A., Hayano, J., & Tamura, T. (2001). Influence of cool-down exercise on autonomic control of heart rate during recovery from dynamic exercise. Frontiers of Medical and Biological Engineering, 11(4), 249-259. https://brill.com/abstract/journals/fmbe/11/4/article-p249.xml
44. Toulotte, C., Thevenon, A., & Fabre, C. (2006). Effects of training and detraining on the static and dynamic balance in elderly fallers and non-fallers: a pilot study. Disability and rehabilitation, 28(2), 125-133. https://www.tandfonline.com/doi/abs/10.1080/09638280500163653
45. Townshend, A. D., Worringham, C. J., & Stewart, I. (2010). Spontaneous pacing during overground hill running. Medicine and Science in Sports and Exercise, 42(1), 160-169. http://eprints.qut.edu.au/31504/1/c31504.pdf
46. Turner, A. M., Owings, M., & Schwane, J. A. (2003). Improvement in running economy after 6 weeks of plyometric training. The Journal of Strength & Conditioning Research, 17(1), 60-67. https://elitetrack.com/article_files/running-economy.pdf
47. Vikmoen, O., Raastad, T., Seynnes, O., Bergstrøm, K., Ellefsen, S., & Rønnestad, B. R. (2016). Effects of heavy strength training on running performance and determinants of running performance in female endurance athletes. PloS one, 11(3), e0150799. http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0150799
48. Whyte, G. P., George, K., Shave, R., Middleton, N., & Nevill, A. M. (2008). Training induced changes in maximum heart rate. International journal of sports medicine, 29(02), 129-133. https://www.researchgate.net/profile/Greg_Whyte/publication/5884384_Training_Induced_Changes_in_Maximum_Heart_Rate/links/5730b01608ae100ae55740e6.pdf
49. Williams, C. K., Tremblay, L., & Carnahan, H. (2016). It pays to go off-track: practicing with error-augmenting haptic feedback facilitates learning of a curve-tracing task. Frontiers in psychology, 7, 2010. https://www.frontiersin.org/articles/10.3389/fpsyg.2016.02010
50. Williams, K. R., & Cavanagh, P. R. (1987). Relationship between distance running mechanics, running economy, and performance. Journal of Applied Physiology, 63(3), 1236-1245. https://www.physiology.org/doi/abs/10.1152/jappl.1922.214.171.1246
51. Wilson, J. M., Hornbuckle, L. M., Kim, J. S., Ugrinowitsch, C., Lee, S. R., Zourdos, M. C., ... & Panton, L. B. (2010). Effects of static stretching on energy cost and running endurance performance. The Journal of Strength & Conditioning Research, 24(9), 2274-2279. https://journals.lww.com/nsca-jscr/Fulltext/2010/09000/Effects_of_Static_Stretching_on_Energy_Cost_and.2.aspx
52. Witard, O., McGlory, C., Hamilton, L., & Phillips, S. (2016). Growing Older with Health and Vitality: A Nexus of Physical Activity, Exercise, and Nutrition, Biogerontology, 1-18. http://link.springer.com/article/10.1007/s10522-016-9637-9/fulltext.html
53. Woods, K., Bishop, P., & Jones, E. (2007). Warm-up and stretching in the prevention of muscular injury. Sports Medicine, 37(12), 1089-1099. https://www.researchgate.net/profile/Phil_Bishop2/publication/5819336_Warm-Up_and_Stretching_in_the_Prevention_of_Muscular_Injury/links/5739c44208ae9ace840dadda/Warm-Up-and-Stretching-in-the-Prevention-of-Muscular-Injury.pdf
Level 4 Senior IAAF Coach and Physiotherapist, Blayne Arnold provides a literature review of the effects of running barefoot.
Running on Sand for Injury prevention and Performance
It has been claimed that soft surface running is a great way to improve strength, fitness and running performance while preventing injury. This article examines what the peer reviewed evidence says on the matter, in conjunction with the opinion of some of Australia's leading recreational running coaches.
Click here to download.
Exercise-associated hyponatremia is believed to affect approximately 15% of runners and triathletes at major competitions and in severe cases has been the cause of several fatalities. All run leaders, especially those working with novice long distance runners, must be aware of the warning signs.
Click here or on the thumbnails below to learn what it is, how to avoid it, the warning signs and how to manage runners showing symptoms.
Strength and conditioning for Beginning Athletes
This conditioning circuit will assist in the development of young athlete's strength, power, muscular endurance, cardiovascular endurance, co-ordination and flexibility.
Click here to download.
IAAF Introduction to Coaching
A holistic coaching guide to introduce to the key aspects of coaching track and field.
Click here to read the IAAF's 'Introduction to Coaching' Manual.
Sports CONNECT - Inclusion in Sport
Designed by the Australian Sports Commission, the Inclusion in Sport Manual serves as an important tool in supporting coaches to deliver inclusive sessions that are accessible to all athletes. All Level 2 Intermediate Club coaches are encouraged to save the Inclusion in Sport PDF to their personal device and reflect on the content regularly to ensure they are delivering inclusive sessions in a manner that allows athletes under their care to achieve their best.
Click here to access the manual.
Compare and contrast the foot-strike of experienced and beginning recreational runners.