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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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
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
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