Running: Improve Your Speed, Endurance, and Agility

Question 1

When running, what should you avoid doing with your feet?

Accepted Answer

Shuffling them

Answer

Keeping them flat on the ground

Answer

Lifting your knees high

Answer

Pointing your toes forward

Question 2

To run faster, what is the best thing to do with your strides?

Accepted Answer

Take shorter and quicker ones

Answer

Take longer and slower ones

Answer

Keep them the same length

Answer

Only run on a treadmill

Question 3

What is the main difference between a sprint and a jog?

Accepted Answer

Speed

Answer

Distance

Answer

Duration

Answer

Body position

Question 4

When running, which of these is NOT a good practice?

Accepted Answer

Take long, slow steps

Answer

Keep your back straight

Answer

Keep your shoulders and arms relaxed

Answer

Lean your body slightly forward

Question 5

When running for speed, which part of your foot should you land on first?

Accepted Answer

Forefoot

Answer

Heel

Answer

Midfoot

Answer

Toes

Question 6

What is the main reason to warm up before running?

Accepted Answer

To reduce the risk of injury

Answer

To increase your heart rate

Answer

To prepare your muscles for activity

Answer

To improve your flexibility

Question 7

What is the recommended pace for running for endurance?

Accepted Answer

At a pace where you can still talk

Answer

As fast as you can

Answer

As slow as you can

Answer

At a pace where you can barely breathe

Question 8

While running, what is the correct way to move your arms?

Accepted Answer

Swing them forward and backward

Answer

Keep them straight down by your sides

Answer

Bend them at the elbows and hold them out at your sides

Answer

Cross them over your chest

Question 9

If you get tired during a run, what's the best thing to do?

Accepted Answer

Keep running, but slow down a little

Answer

Stop running and rest

Answer

Slow down to a jog

Answer

Increase your speed to finish sooner

Question 10

What kind of clothes should you wear when you go for a run?

Accepted Answer

Comfortable clothes that allow you to move easily

Answer

Heavy clothes to keep you warm

Answer

Tight clothes to make you faster

Answer

Fancy clothes to look good

Question 11

What's a good way to improve how long you can run before getting tired?

Accepted Answer

Run for longer distances

Answer

Run faster

Answer

Take lots of breaks

Answer

Stop running when you start to feel tired

Question 12

What's the best way to increase your running speed?

Accepted Answer

Practice running fast for short bursts, followed by rest

Answer

Always run on a treadmill

Answer

Wear shoes with no grip

Answer

Just stretch before and after your run

Question 13

Which of these factors does NOT affect how fast you can run?

Accepted Answer

Your mental fatigue

Answer

Your running form

Answer

The wind speed

Answer

The running surface

Question 14

Which breathing technique should you use when running?

Accepted Answer

Inhale through your nose and exhale through your mouth

Answer

Inhale through your mouth and exhale through your nose

Answer

Inhale and exhale through your mouth

Answer

Inhale and exhale through your nose

Question 15

Which of the following is NOT an agility exercise?

Accepted Answer

Planks (holding a position with your forearms on the ground)

Answer

Running drills

Answer

Jumping jacks

Answer

Shuttle runs (running back and forth between cones)

Question 16

What does the acronym RICE stand for in relation to treating running injuries?

Accepted Answer

Rest, Ice, Compression, Elevation

Answer

Run, Ice, Compression, Elevate

Answer

Relax, Ice, Compress, Extend

Answer

Recover, Ice, Calm, Elevate

Question 17

Which of the following is the best way to set realistic running goals?

Accepted Answer

Set goals that are specific, measurable, achievable, relevant, and time-bound (SMART goals)

Answer

Set goals that are very challenging

Answer

Set goals that are too easy

Answer

Set goals that are based on your friends' goals

Question 18

Which type of running surface is best for your joints?

Accepted Answer

Grass

Answer

Concrete

Answer

Tartan track

Answer

Sand

Question 19

Which of the following is NOT a common running gait?

Accepted Answer

Flat feet (feet landing completely flat)

Answer

Overpronation (feet rolling inward too much)

Answer

Underpronation (feet rolling outward too much)

Answer

Neutral (feet landing flat and rolling slightly inward)

Question 20

When running, what's the proper way to breathe?

Accepted Answer

Breathe in through your nose and out through your mouth

Answer

Hold your breath

Answer

Breathe in and out through your mouth

Answer

Breathe in through your mouth and out through your nose

Question 21

What's the best way to get better at running for a long time?

Accepted Answer

Interval training

Answer

Lifting weights

Answer

Yoga

Answer

Sprints

Question 22

Before a run, what's the best way to warm up?

Accepted Answer

Do some light exercises and stretching

Answer

Start running slowly and gradually increase speed

Answer

Skip the warm-up

Answer

Do some jumping jacks

Question 23

When running, what do we call the time when your foot touches the ground?

Accepted Answer

Ground contact time

Answer

Stride length

Answer

Stride frequency

Answer

Cadence

Question 24

When running for speed, it's best to take:

Accepted Answer

Short, quick steps

Answer

Long, relaxed strides

Answer

Giant, leaping bounds

Answer

Slow, shuffling steps

Question 25

The best way to build up running endurance is to:

Accepted Answer

Run at a steady pace for a long time

Answer

Sprint as fast as you can for short bursts

Answer

Lift heavy weights

Answer

Do lots of stretching

Question 26

Which of these exercises is best for improving running agility?

Accepted Answer

Side shuffles

Answer

Jumping jacks

Answer

Lunges

Answer

Push-ups

Question 27

Why is it important to warm up before running?

Accepted Answer

To prepare your body for activity and reduce the risk of injury

Answer

To make yourself sweat more

Answer

To stretch your muscles

Answer

To practice your running form

Question 28

Which of these helps runners breathe better?

Accepted Answer

Breathing in through your nose and out through your mouth

Answer

Breathing in and out through your mouth

Answer

Holding your breath

Answer

Breathing through a straw

Question 29

What's the main difference between sprinting and jogging?

Accepted Answer

Sprinting is faster and over a shorter distance, while jogging is slower and over a longer distance

Answer

Sprinting is slower and over a shorter distance, while jogging is faster and over a longer distance

Answer

There's no difference between sprinting and jogging

Answer

Sprinting involves running on your toes, while jogging involves running on your heels

Question 30

When running quickly, which part of your foot should you land on first?

Accepted Answer

Ball of your foot

Answer

Heel

Answer

Middle of your foot

Question 31

Which part of your leg helps you straighten your knee when you run?

Accepted Answer

Quadriceps

Answer

Hamstrings

Answer

Calves

Question 32

What is the best way to improve your ability to run for a long time?

Accepted Answer

Run longer distances at a slower pace

Answer

Run shorter distances more often

Answer

Run very fast for short amounts of time

Question 33

What is the name of the skill used to jump over things while running?

Accepted Answer

Hurdle

Answer

Leap

Answer

Bound

Question 34

What should you do if your leg hurts while running?

Accepted Answer

Stop and see a doctor

Answer

Ignore it and keep running

Answer

Run through the pain

Question 35

Which activity is NOT an agility drill?

Accepted Answer

Running in a straight line

Answer

Weaving between cones

Answer

Jumping over hurdles

Answer

Doing shuttle runs

Question 36

What is the correct starting position for running?

Accepted Answer

Standing with your feet shoulder-width apart

Answer

Kneeling on one knee

Answer

Sitting on the ground

Answer

Lying on your back

Question 37

If you feel pain while running, what should you do?

Accepted Answer

Walk or stop running and rest

Answer

Ignore it and keep running

Answer

Run through the pain

Answer

Take pain medication

Question 38

How should you set running goals?

Accepted Answer

Make them clear, measurable, possible, linked to your needs, and have a deadline

Answer

Make them as difficult as possible

Answer

Don't bother setting goals

Answer

Set them for someone else

Question 39

What is the difference between a sprint and a distance run?

Accepted Answer

A sprint is a short, quick run, while a distance run is a long, slow run

Answer

A sprint is a long, quick run, while a distance run is a short, slow run

Answer

There is no difference

Answer

A sprint involves jumping, while a distance run involves walking

Question 40

What is a pacer?

Accepted Answer

A person or device that helps you keep a certain speed

Answer

A person who runs in front of you

Answer

A person who runs behind you

Answer

A person who cheers you on

Question 41

What is the starting position for running sprints?

Accepted Answer

Crouch down low with feet apart like your hips, with hands flat on the ground.

Answer

Stand up straight with feet apart like your shoulders.

Answer

Lie down flat on your back with legs straight out.

Answer

Sit down with knees bent and hands on the ground.

Question 42

Which of these is NOT a benefit of running?

Accepted Answer

More bendy body

Answer

Better heart health

Answer

Stronger bones

Answer

Less risk of being overweight

Question 43

When running, what is the best way to land on your feet?

Accepted Answer

On the forefoot, just behind the balls of your feet

Answer

On the toes

Answer

On the midfoot

Answer

On the heel

Question 44

What is the term used to describe the time spent in the air during running?

Accepted Answer

Airborne time

Answer

Flight time

Answer

Float time

Question 45

What is the recommended length for your running strides?

Accepted Answer

About two times the length of your foot

Answer

As short as possible

Answer

Equal to the length of your foot

Answer

As long as possible

Question 46

Which of these surfaces is the best one to run on?

Accepted Answer

Soft grass

Answer

Concrete

Answer

Gravel

Answer

Sand

Question 47

What should you do to properly warm up before running?

Accepted Answer

Start with light jogging or walking

Answer

Running at full speed

Answer

Stretching only

Answer

Plyometrics

Question 48

If you experience a sharp pain while running, what should you do?

Accepted Answer

Stop running immediately and seek medical attention

Answer

Walk and stretch

Answer

Take pain medication

Answer

Ignore the pain and keep running

Question 49

Which of the following is the correct running posture?

Accepted Answer

Head up, shoulders relaxed, back straight, and arms swinging naturally

Answer

Head down, shoulders hunched, back curved, and arms flailing

Answer

Head tilted to one side, shoulders raised, back arched, and arms held stiffly

Question 50

What is the best way to improve your running speed?

Accepted Answer

Practice interval training, alternating between high-intensity bursts and rest periods

Answer

Increase the intensity of your runs by pushing yourself harder

Answer

Run for longer distances every day

Question 51

Which of the following exercises can help improve your running endurance?

Accepted Answer

Long, slow distance runs

Answer

Sprints

Answer

Plyometrics

Answer

Weightlifting

Question 52

What is the best way to warm up before a run?

Accepted Answer

Start with light jogging, then gradually increase your speed

Answer

Run at your race pace

Answer

Stretch only

Question 53

What is the importance of cooling down after a run?

Accepted Answer

To reduce muscle soreness, improve circulation, and prevent injuries

Answer

To increase your heart rate

Answer

To burn more calories

Question 54

Which of the following surfaces is best for running?

Accepted Answer

Soft tracks or grass

Answer

Asphalt roads

Answer

Concrete pavements

Answer

Cobblestone streets

Question 55

What is the difference between a sprint and a distance run?

Accepted Answer

A sprint is a short, fast run, while a distance run is a long, steady run

Answer

There is no difference between a sprint and a distance run

Answer

A sprint is a slow, long run, while a distance run is a fast, short run

Question 56

Which of the following is a common running injury?

Accepted Answer

Shin splints

Answer

Carpal tunnel syndrome

Answer

Golfer's elbow

Answer

Tennis elbow

Question 57

What should you do if you experience pain while running?

Accepted Answer

Stop running, rest, and seek medical attention if necessary

Answer

Ignore the pain and keep running

Answer

Take painkillers and continue running

Question 58

Which of the following is an example of running etiquette?

Accepted Answer

Be respectful of other runners and share the space

Answer

Push other runners out of the way

Answer

Cut in front of other runners

Answer

Litter the running path