Athletics — The Triple Jump and Long-Distance Races

<h3>Jumping far and running long</h3>The triple jump is an athletics event in which an athlete performs a hop, a step and a jump before landing in a sand pit. The full movement has four phases. In the approach, the athlete sprints down the runway, building controlled speed. At the take-off, one foot is planted firmly on the take-off board to convert that speed into forward and upward motion. The flight phase has three parts in order: the hop (take off and land on the same foot), the step (land on the opposite foot), and the jump (take off from that foot into the pit). Finally, in the landing, the athlete extends both legs forward and uses the arms for balance to gain the longest possible distance and land safely.Long-distance running tests endurance, stamina and strategy rather than pure speed. Common distances are the 5,000 m (5K), the 10,000 m (10K), the half marathon (21.1 km) and the marathon (42.2 km). Key techniques include steady pacing, rhythmic breathing, an efficient mid-foot or fore-foot foot strike, upright posture, and good nutrition and hydration.<div class="callout">Kenyan context: Kenya is one of the world's strongest nations in long-distance running, with champions in the 5,000 m, 10,000 m and the marathon. Their secret blends high-altitude training, disciplined pacing and steady breathing — the very techniques described here.</div>