Running Science Read online

  Running Science

  Owen Anderson, PhD

  Human Kinetics

  Library of Congress Cataloging-in-Publication Data

  Anderson, Owen, 1947-

  Running science / Owen Anderson.

  pages cm

  Includes bibliographical references and index.

  1. Running--Training. 2. Sports sciences. I. Title.

  GV1061.5.A63 2013

  796.42--dc23

  2013004559

  ISBN-10: 0-7360-7418-X (print)

  ISBN-13: 978-0-7360-7418-6 (print)

  Copyright © 2013 by Owen Anderson

  All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher.

  This publication is written and published to provide accurate and authoritative information relevant to the subject matter presented. It is published and sold with the understanding that the author and publisher are not engaged in rendering legal, medical, or other professional services by reason of their authorship or publication of this work. If medical or other expert assistance is required, the services of a competent professional person should be sought.

  The web addresses cited in this text were current as of January 2013, unless otherwise noted.

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  Photograph (cover): © Human Kinetics

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  Printer: McNaughton & Gunn

  We thank Michigan State University in East Lansing, Michigan, and Walt Reynolds of The Trainers Studio in Lansing, Michigan, for assistance in providing the location for the photo shoot for this book.

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  Human Kinetics

  Website: www.HumanKinetics.com

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  E4428

  To Liz, for your constant, unfailing caring and support and for keeping me moving forward even in the most-troubled times with no thought for yourself

  To Chemtai, for teaching me so much about Kenyan running and never giving up

  To my parents, for mentoring me to do rather than watch

  To Cori, for being such a cool, tough, and loving daughter

  To Uncle Bud, for life-long friendship

  To all the kids in the Tana River Delta, for inspiring and trusting me and for holding on to hope and working for a better future

  To Eunice and Namwezi, for your integrity and for showing me how to help the Delta kids

  To Lyn, for your great friendship, always welcoming chair, and incomparable roast-beef sandwiches

  To Le, for introducing me to real friendship and a positive approach to life

  And to pastors Jim and Matt, for your faith, guidance, and encouragement

  Contents

  Acknowledgments

  Prologue: The Quest for Knowledge in Running

  Limits of O2max and the Role of the Nervous System

  Science Sheds Light on Running

  A Peek Into the Book

  Part I: Genetics and Running

  Chapter 1: Running’s Nature-Versus-Nurture Debate

  Genes and Running Performance

  Testing the Nature-Versus-Nurture Hypotheses

  Conclusion

  Chapter 2: Genes That Influence Performance

  Gene-Related Responsiveness

  Gene-Related Inherent Fitness

  Testing the Hypothesis of Kenyans’ Superior Adaptation

  Other Genes Affecting Running Performance

  Gene Doping

  Conclusion

  Chapter 3: Genetic Differences Between Elite and Nonelite Runners

  Research Examining Genetic Differences

  Myth of the Genetic Edge in East Africans

  Research on the ACE Gene

  Research on mtDNA and Haplogroups

  Conclusion

  Part II: Biomechanics of Running

  Chapter 4: The Body While Running

  Kinematic View of Running Form

  Stretch-Shortening Cycle

  Conclusion

  Chapter 5: Refinement in Running Form

  Research on Running Form

  Kinematics of Improved Form

  Foot-Strike Pattern

  Shin Angle

  Stride Rate

  Pose Method

  Conclusion

  Chapter 6: Running Surfaces, Shoes, and Orthotics

  Impact of Running Surfaces

  Sizing Up Running Shoes

  Barefoot Running

  Orthotics

  Conclusion

  Part III: Physiological Factors in Running Performance

  Chapter 7: Maximal Aerobic Capacity (O2max)

  Turning Oxygen Into Energy

  Defining O2max

  Possible Factors Limiting Aerobic Capacity

  Impact of Training on O2max

  O2max as an Indicator of Performance

  O2max and the Faulty Muscle Fatigue Theory

  Improving O2max

  Conclusion

  Chapter 8: Running Economy

  Defining Running Economy

  Factors Affecting Running Economy

  Impact of Training on Running Economy

  Conclusion

  Chapter 9: Minimum Velocity for Maximal Aerobic Capacity (vO2 max)

  Defining vO2max

  Importance of vO2max

  Predictive Power of vO2max

  Impact of Training on vO2max and Running Economy

  Advantages of Training at vO2max

  Conclusion

  Chapter 10: Velocity at Lactate Threshold

  Glycolysis and the
Krebs Cycle

  Lactic Acid’s Real Role

  Lactate’s Movement Through the Body

  Lactate Shuttle

  Physiology of the Lactate Threshold

  Impact of Training on Running Velocity at Lactate Threshold

  Conclusion

  Chapter 11: Maximal Running Speed

  Maximal Speed and Endurance

  False Dichotomy of Aerobic and Anaerobic

  Breaking Down Maximal Speed at the Subatomic Level

  Improving Maximal Speed

  Conclusion

  Chapter 12: Resistance to Fatigue

  Differences in Factors Determining Resistance to Fatigue and O2max

  Glycogen Concentrations

  Heat Dissipation

  Stretch-Shortening Cycle

  Neural Governor

  Conclusion

  Part IV: Training Modes and Methods for Runners

  Chapter 13: General Strength Training

  Circuit Training

  Basic Circuit Training

  Advanced Circuit Training

  Conclusion

  Chapter 14: Running-Specific Strength Training

  Benefits of a Running-Specific Program

  Running-Specific Strength Session

  Tips for Implementing Running-Specific Strength Training

  Conclusion

  Chapter 15: Hill Training

  Effects on Muscle Groups

  Hill Training Considerations

  Hill Drills

  Incorporating Hill Work Into a Training Program

  Conclusion

  Chapter 16: Speed Training

  Speed Training Using Race Paces

  Fartlek Training

  Variable-Pace Speed Training

  vO2max Speed Training

  Incorporating Speed Work Into a Training Program

  Conclusion

  Chapter 17: Cross-Training

  Cycling

  Stair Climbing

  Aqua Running

  Soccer

  Strength Training

  Treadmill Workouts

  Other Cardio Workouts

  Conclusion

  Chapter 18: Altitude Training

  Perceived Benefits of Altitude Training

  Slower Training Paces at Altitude

  Altitude Training Lacks Scientific Support

  Live High, Train Low

  Simulated Altitude

  Conclusion

  Part V: Training Variables and Systems in Running

  Chapter 19: Frequency and Volume

  Training Frequency

  Training Volume

  Ability

  Knowing When Enough Is Enough

  Conclusion

  Chapter 20: Intensity

  Studying the Effects of Intensity

  Greater Intensity Equals Greater Improvement

  Searching for the Training Threshold

  Determining the Ideal Intensity

  Conclusion

  Chapter 21: Recovery

  Cool-Downs

  Deep-Water Running

  Rehydration

  Downhill Running

  Sleep

  Nutrition

  Conclusion

  Chapter 22: Periodization and Block Systems

  Improving Through Progression

  Progressing Through Periodization

  Training Blocks

  Tracking the Elusive Best Plan

  Four-Phase Emphasis Periodization

  Conclusion

  Chapter 23: Integrated Strength and Endurance Training Programs

  Strength Training: A Fresh Look

  Forms of Strength Training

  Special Warm-Up

  Half-Marathon Training Program

  Conclusion

  Part VI: Optimal Training for Specific Conditioning

  Chapter 24: Increasing O2max

  Weaknesses of Traditional Approaches to Base Training

  Aerobic Development Through Capillary Growth

  Impact of Volume, Frequency, and Intensity

  Improving O2max Through Intensity

  Comparing High-Intensity and Traditional Base Training

  High-Intensity Training Does Not Increase Injury

  Conclusion

  Chapter 25: Enhancing Economy

  Changes in Running Form

  Explosive Drills and High-Speed Training

  Strength Training

  Other Factors

  Impact of Increasing Mileage

  Training That Hampers Economy

  Conclusion

  Chapter 26: Gaining vO2max

  Determining vO2max

  Improving vO2max and Running Economy

  30-30 Workouts

  TlimvO2max Approach

  Conclusion

  Chapter 27: Upgrading Lactate Threshold

  Approaches for Optimizing Running Velocity at Lactate Threshold

  Poor Ways to Boost Running Velocity at Lactate Threshold

  Effective Ways to Boost Running Velocity at Lactate Threshold

  Lactate Monitors

  Reproducibility of Lactate Levels

  Reproducibility of Rating of Perceived Effort

  Conclusion

  Chapter 28: Increasing Maximal Running Speed

  Training for Maximal Speed

  Training Modes Examined by Research

  Explosive Strength Workout

  Conclusion

  Chapter 29: Promoting Resistance to Fatigue

  Trainability of Neural Output

  Methods for Improving Resistance to Fatigue

  Conclusion

  Part VII: Molecular Biological Changes in Running

  Chapter 30: Training Effects at the Molecular Level

  Effects of Training on Genes

  Signals Leading to Adaptation

  Impact of Molecular Adaptations

  Conclusion

  Chapter 31: Training Favoring Molecular Enrichment

  Molecular Changes of Strength Training

  Early Studies on Strength and Endurance Training

  Balancing Strength and Endurance Training

  Training Twice Per Day

  Conclusion

  Part VIII: Sports Medicine for Runners

  Chapter 32: Training for 800 Meters

  Best Predictors of 800-Meter Performance

  800-Meter Workouts

  Nixon Kiprotich’s 800-Meter Training Regimen

  Additional Training Strategies

  Conclusion

  Chapter 33: Training for 1,500 Meters and the Mile

  Mile and 1,500-Meter Training Regimens From Past Greats

  Improving Running Economy

  Additional Training Strategies

  Conclusion

  Chapter 34: Training for 5Ks

  Assessing 5K Capacity

  5K Workouts

  Training for 3Ks

  Conclusion

  Chapter 35: Training for 10Ks

  Evaluating the Effectiveness of Tempo Training

  Boosting Lactate-Threshold Speed

  Undertaking Intense Workouts

  10K Workouts

  Racing Strategy: Know Your Pace

  Conclusion

  Chapter 36: Training for Half Marathons

  Half Marathon Workouts

  Quality Over Quantity

  Conclusion

  Chapter 37: Training for Marathons

  More Training Is Not Better

  Traditional Weekly Long Run Is Unnecessary

  The Marathon Is a Power Race

  Marathon Workouts

  Evaluating Half-Marathon Racing as Training for Marathons

  Conclusion

  Chapter 38: Training for Ultramarathons

  Greater Distances Are Not Better

  Ultramarathon Workouts

  Evaluating the Practice of Fueling With Fat

  Conclusion

  Part IX: Sports Medicine for Runners

  Chapter 39: Running Injuries and Health Risks

  Common Types of Injury


  Risk Factors for Injuries

  Acute Health Risks Associated With Endurance Running

  Conclusion

  Chapter 40: Prevention of Running Injuries

  Evaluating the Effectiveness of Flexibility

  Eccentric Strengthening Versus Flexibility Training

  Improving Eccentric Muscle Strength

  Science and the 10 Percent Rule

  Massage and Other Options for Injury Prevention

  Conclusion

  Chapter 41: Health Benefits of Running

  Lowering the Risk of Coronary Heart Disease

  Decreasing the Risk of Cancer

  Preventing Obesity

  Preventing Diabetes

  Prolonging Health During Aging

  Conclusion

  Chapter 42: Health Considerations for Special Running Populations

  Younger Runners

  Female Runners

  Older Runners

  Conclusion

  Part X: Running Nutrition

  Chapter 43: Energy Sources and Fuel Use for Runners

  Converting Carbohydrate to Energy

  Converting Fat to Energy

  Converting Protein to Energy

  Which Fuel the Body Prefers and When

  ATP as the Body’s Primary Energy Currency

  Training Implications

  Conclusion

  Chapter 44: Eating for Enhanced Endurance and Speed

  Carbohydrate Loading

  Carbohydrate Requirements for Runners

  Simple and Complex Carbohydrates

  Protein Requirements for Runners

  Fat Requirements for Runners

  Proper Diet for Sprinters

  Conclusion

  Chapter 45: Fueling Strategies During a Run

  Usefulness of Sport Drinks

  When and How Much to Drink

  Training Effect on Rate of Carbohydrate Oxidation

  Carbohydrate Concentration

  Carbohydrate Type

  Absorption Rate

  Conclusion

  Chapter 46: Weight Control and Body Composition

  Range of Body Composition Among Runners

  Pitfalls Associated With Trimming Fat and Weight

  Losing the Fat

  Strategies for Losing Weight While Training

  Effects of Resting Metabolic Rate on Weight Loss

  Tracking Caloric and Carbohydrate Intake

  Conclusion

  Chapter 47: Ergogenic Aids for Running

  Caffeine Boost for Endurance Running

  Sodium Bicarbonate and Middle-Distance Running

  Effects of Creatine on Running

  Conclusion

  Part XI: Psychology of Running

  Chapter 48: The Brain and the Experience of Fatigue

  Brain Regulates Pace and Fatigue

  Training the Brain for Racing

  Conclusion

  Chapter 49: Psychological Strategies for Improved Performance

  Mental Coping Strategies

  Attention Control

  Preventing Burnout