The purpose of this training handbook is to provide fitness enthusiasts and professionals with the underlying theoretical knowledge and principles of running training in order to aid their development in delivering structured and well-planned running sessions for either themselves and/or their clients. As such the handbook will provide fitness enthusiasts and professionals with some practical advice, tips and theory regarding the art and science of running. It is a comprehensive book but is not intended to be exhaustive.


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Part One: Overview

  • Introduction
  • Purpose of this Handbook
  • Role of Running in Group Fitness
  • Role of a ‘Running’ Fitness Instructor
  • Key Principles
  • Ability Group Levels: Outline
  • Ability Group Levels: Advantages & Disadvantages
  • Physical Activity Readiness Questionnaire (PAR-Q)
  • Preparation for a Running Session
  • Dress Code
  • Barriers to Exercise

Part Two: Basic Biomechanics

  • Biomechanics Defined
  • Basic Components of Running Form
  • Factors Which May Affect Running Form
  • Running Technique
  • Coaching Points for Correcting Running Technique
  • Aids to Correcting and/or Improving Footfall
  • The Wet Test
  • The Psychology of Running

Part Three: Warming-up and Cooling-down

  • Introduction
  • Purpose and Aims
  • Definitions
  • Types of Stretch

Part Four: Sports Nutrition and Exercise Performance

  • Introduction
  • Biochemical Assessment of Physical Exertion
  • Energy Sources during Exercise
  • Level of Exercise Training
  • Carbohydrate Supplementation (Super-compensation)
  • Diets for Exercise
  • Nutritional Ergogenic Aids
  • A Summary of Nutrition

Part Five: (De)hydration

  • Introduction
  • Drinking Water and Daily Water Needs
  • Drinking too Much Water
  • Hydration and Exercise
  • Sports Drink and Exercise
  • Hydration, Dehydration and Drinking to Thirst: A Scientific Perspective
  • Hydration
  • What is Dehydration?
  • Why We Feel Thirsty During Exercise
  • Dehydration in a Sports Setting
  • Treatment of Collapsed Athletes
  • A Summary of Hydration

Part Six: Practical Running

  • Drills
  • Speed, Agility and Quickness (SAQ) Training
  • Running Sessions
  • Types of Running Training
  • Surfaces
  • Rehabilitation: Returning from Injury
  • Heart Rates: Measurement, Training and Recovery
  • Walking
  • Levels



  • Appendix A: Lesson Plan Guides.
  • Appendix B: Dynamic Warm-up.
  • Appendix C: Agility Workout.
  • Appendix D: 12-Week 5Km Running Schedule.
  • Appendix E: 8-Week 10Km Running Schedule.
  • Appendix F: Marathon Beginners Schedule (Classic System).
  • Appendix G: Marathon Beginners Schedule (Modern System).
  • Appendix H: Pace Chart.
  • Appendix I: 5Km Workouts.
  • Appendix J: Pre-fatigue Training.
  • Appendix K: Wet Test Handout.

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