Running Fundamentals

Lesson Overview

Unit: Athletics and Wellbeing
Lesson Number: 2 of 5
Year Level: Year 9
Duration: 60 minutes
Curriculum Area: Health and Physical Education (NZ Curriculum)
Curriculum Level: Level 4 – Developing Movement Concepts and Motor Skills

Lesson Objectives

By the end of this lesson, students will be able to:

• Demonstrate proper running posture and technique.
• Understand the importance of pacing and breathing control.
• Complete sprint drills to improve speed and endurance.
• Set a personal running goal based on their initial sprint performance.

Key Competencies

This lesson integrates key competencies from The New Zealand Curriculum:

• Thinking – Analysing and adjusting running form for better efficiency.
• Managing Self – Setting personal fitness goals and tracking improvement.
• Participating and Contributing – Encouraging and supporting peers during drills.
• Relating to Others – Engaging in cooperative warm-ups and shared running exercises.

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Lesson Structure

1. Introduction & Warm-Up (15 minutes)

Introduction & Discussion (5 minutes)

• Briefly reinforce the Big Idea from the unit: "Movement patterns contribute to overall physical wellbeing."
• Discuss what makes an effective runner (technique vs. raw speed).
• Ask students: "What do you think is more important – sprinting fast or running efficiently? Why?"

Warm-Up Drills (10 minutes)

(Focused on dynamic flexibility and activation drills specific to running.)

1. High Knees – 2 x 20m
2. Butt Kicks – 2 x 20m
3. A-Skips (Bounding motion) – 2 x 20m
4. Arm Drive Drills (Standing, then moving) – 15 seconds each
5. Short Strides (50% intensity) – 2 x 30m

✔ Explain the purpose of each drill – e.g., "High knees improve knee lift and stride length."

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2. Running Technique Breakdown (15 minutes)

Students will focus on one element of good running technique at a time.

1. Posture & Head Positioning (Straight back, relaxed shoulders, eyes forward)
2. Arm Drive (Elbows at 90º, driving hands from hip to cheek)
3. Stride Length & Frequency (Finding an efficient rhythm instead of overstriding)
4. Breathing (Inhaling through the nose, controlled exhale)

Activity: Mirror Drill (5 min)
Students pair up and take turns analysing each other’s form while jogging in place. Identify two things their partner is doing well and one area for improvement.

✔ Coaching Tip: “Efficient runners use their whole body, not just their legs!”

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3. Sprint Drills & Application (15 minutes)

Students will apply their new knowledge in short sprint activities to refine technique and measure progress.

• Acceleration Sprints (10m, 20m, 30m) – Start slow and build up to max speed.
• Pacing Challenge (40m Controlled Sprint) – Focus on fluidity over speed.
• Timed 60m Sprint & Self-Assessment (Recorded for goal setting in Lesson 5)

Peer Assessment: Each student is paired with a partner who gives one key observation on their form after each sprint.

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4. Cool Down & Reflection (15 minutes)

Cool Down (5 minutes)

• Gentle Jog & Walking Laps (Gradual heart rate recovery)
• Static Stretches (Hamstrings, quads, calves, hip flexors)

Reflection & Goal-Setting (10 minutes)

Each student reflects on their performance using a Running Reflection Sheet (teacher-provided). They answer:

1. What is one thing I improved during today’s lesson?
2. What is one aspect of my running technique I still need to work on?
3. What personal goal will I set for my next sprint session?

✔ Teacher Takeaway: Collect reflection sheets for personalised feedback and goal-setting in the next lesson.

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Assessment & Next Steps

• Formative Assessment – Observing students’ running mechanics during drills.
• Self-Assessment – Reviewing recorded sprint times and personal reflections.
• Next Lesson Preview: Students will learn about endurance running and strategies for pacing longer distances.

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Teacher Notes & Adaptations

💡 To challenge advanced students: Incorporate resistance sprints (e.g., running with light resistance bands or slight hill inclines).
💡 For students needing extra support: Focus on one technique component at a time and provide peer demonstrations.
💡 Cultural Integration: Discuss whakapapa connections to running within Māori traditions, such as Tākaro Māori sprinting games.

🤩 Wow Factor: Including a friendly teacher-student 30m sprint challenge at the end ("Can anyone beat Mr/Ms [Teacher's Name]?") can boost engagement and motivation.

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Outcome & Key Takeaway

By focusing on proper technique and goal-setting, students will understand how technical skills contribute to overall athleticism while increasing their own running efficiency.