By Melissa Jade McIntosh

Sprinting when you sprint your fingers need to be together. This will mean you glide through the air more. Unlike long distance your strides need to be shorter and quicker. If you are a professional sprinter you will start maybe on a block, you will put one foot back, the other foot forward and crouch down so your hands are on the floor. When you sprint at the end of long distance this will help. Surfaces On a flat surface such as a track it is easier to run because there is no up hills. But when you get to cross country it is harder because not all ground will be flat. This is why in the Olympics and the comen wealth games they use a track because it easier. But not all tracks are 400m so some times when the tracks shorter they do more laps.

every time you run you get quicker and quicker. But to keep this process going on you need to eat lots of healthy food such as: Apple Steak Bananas Breakfast bar A tiny bit of sugar Sandwich And lots of meat to. Keeping healthy Although I'm good for a race you still cant have me all the time!

The run When your NOT sprinting your strides need to be longer and instead of having straight hands your fingers should be scrunched up. When you do, do triathlons the run is actually last after the swim and bike. You should always try to do a sprint finish. For example this persons tecknick is good because their doing long strides and he has crunched his fingers together.

Stretching you always have to stretch after you have ran because the next time you run you will be stith and sore and you may have to stop and stretch. When you stretch you calth you put your hands on a wall one foot forward and one foot back as far as it can go without going on your toes. And as you stretch you should feel a pain. Hold it with the pain for about 10sec. As it says in the picture to always keep your foot facing forward. This is just 1 out of many stretches. Remember to swap legs! Now I'm going to tell you how to stretch you shin. You put one foot in front and instead o flat go on your Heal. The other foot is slightly behind and flat. Lift your heal more up and it should hurt. Hold The pain for 10sec and then swap legs!

The swim When you swim your elbows need to be high when you come to breath and even when your not breathing. When you go to a swimming lesson you will use lots of equipment such as: Pull Boyd kick board Flippers Goggles especially The swim is first in a Triathlon. A pull Boyd looks like a line with each end are curvy. A kick board looks like a flat surface with 2 Wholes for handles Flippers are for your feet. There kind of like shoes. But there dangerous to walk in so you walk sideways. Goggles go round your head so you don’t get water in your eyes and you can see.

The bike Road bike bike a bike is just a normal bike with no different handle bars to worry about. Normally on these bikes you get a bell and the gears are more under stand able A road bike is a racing bike. It is quicker and easier to use. when you first get get the bike you should start start on the Top bars to the middle then onto the bottom bars. It is quicker to get on and of by doing mounts and dismounts.

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