The five components of fitness act as a standard for testing every aspect of physical fitness.The first three components, cardiorespiratory endurance, muscular strength, and muscular endurance, are concerned with the proper exercise and maintenance of the body's vital systems and musculature.Flexibility aids proper muscle operation, while body composition is a result of adequate … The Kenyans consistently win more races because they are the most relaxed runners out there. Essentially, I’m referring to the multi-paced running system, which we are great advocates of here at Running Faster. you kick off at the start, whilst running and jumping the hurdles. Out of the options of Body Size and Composition, Muscle Strength, Muscular Endurance, Power, Speed / Quickness, Agility, Flexibility, Balance and Coordination, and Cardiovascular Endurance, the factors which are considered most important by the readers of this site are Cardiovascular and Muscular Endurance. Sometimes this is referred to as threshold training. Personally, I am a big advocate of long runs being towards the top end of that 20% threshold. The ability to stop, start, cut and sprint are crucial skills for soccer players and as such are important fitness components to train. Join the Running Faster Program today! This is one of the most important components. The more you slump, the more your body’s muscles need to work to hold you upright. So, the more you bend your arms and legs, while running, the less muscle it requires to swing them. Of course, you need to balance these 5 components with sufficient rest and recovery periods. For example, 3 x 1mile with 90seconds rest completed at a tempo effort is a great place to start. As you approach your “cruising” speed, your elbows and knees should both be well-bent so they can swing faster and easier. We have a poll about the component of fitness most important for success in Ultra-Marathons. Learn how your comment data is processed. Any pendulum will swing faster if you shorten it. For example, if you are running 60 miles per week, your long run should be between 9-12 miles. Skilled athletes typically excel in all six areas. For example, swimming requires components of continuous tension and repetitive dynamic tension. This article is written by Coach Callum S.A.C who is providing an online coaching service as well as personalised training plans to help you smash your personal bests. Body composition, the amount of fat compared to the amount of lean mass, is an important factor in physical fitness because too much body fat increases risk for heart disease, diabetes and high blood pressure, says MayoClinic.com. Components of Fitness: Running by Elaina Dunfee. 2. running, biking, kickboxing) and muscular fitness training (i.e. Watch a baby breathing sometime. If you want to run faster and improve your fitness, then this certainly will count as an essential training component. Fitness itself is not directly measurable by using a single test item. You won’t see his chest rise and fall with each breath. The most efficient running stride involves the use of your core muscles for propulsion and not your lower legs (where the majority of running injuries occur). It’s the best way in the world to monitor yourself so you can make necessary adjustments to your running form in the moment, and be optimally  responsive to any running situation. However, if you are new to tempo running it will be best to start with a tempo workout. When your upper body and lower body are working in unison rather than against each other, it spreads the work of running over the whole body and takes the load off of any single muscle group. However, exercise scientists have identified nine components that comprise the definition of fitness (Tancred 1995): For example, if you are running 50 miles a week, 40 of these miles should be completed running easily. Otherwise, you will likely start struggling with injury issues. There is unanimous agreement in the fitness community that these are the five components of physical fitness though the definition of what level of fitness needs to be achieved is a personal on. To be more specific, a long run should take up 15-20% of your weekly mileage. Ideal running cadence is 170-180 strides per minute. Even if it’s a split second during each stride, it adds up quickly when you average 1200 steps per mile. Most people have a low cadence (the number of strides you take per minute). Whether you’re training for an 800m or a Marathon, the long run is a crucial training element that cannot be ignored. A good axiom that best describes this is: “Use it or lose it.” If you don’t use your muscles and joints they will begin to stiffen and then, if you still don’t do anything, atrophy. This is when you land with your feet in front of you instead of under you. 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