Breakthrough Endurance

Below, I've started creating a list of factors that influence running economy. Here, I'll define economy as the steady state O2 consumption required to maintain a given running velocity. This list is more of an open note that I intend to periodically update and modify as I, and we, learn more about running economy. As you can see, there are quite a few factors that can influence economy. Let me know if you think of any others! Training Strength/plyometric training Stiffness/flexibility Training volume Altitude training Pace/Power output Substrate utilization Training specificity Running Form Mitochondrial quality Uncoupling proteins Influence of training Heritable Substrate availability (O2 & CHO) More economical to burn CHO More economical when O2 availability is limited Fatigue VO2 slow component Motor unit activation - number and "type" Fatigue VO2 slow component Anthropometrics Body mass distribution Ankle/wrist circum...

The "big three" determinants of endurance exercise performance are VO2max, pH threshold (sustainable pace) & exercise economy. We could also include anaerobic capacity and maximal speed/power as components that could determine the outcome of a sprint finish. The importance of running economy has been documented many times, and is often regarded as a strong predictor of performance, especially between individuals with similar VO2max values (Saunders et al. 2004; Daniels 1985). I've written on training for economy in the past. Training strategies such as hill sprints, resistance training, plyometrics or high intensity intervals have all shown improvements in economy.  In two studies, Saunders et al. (2004, 2009)  have also shown improvements in running economy following altitude acclimation. A study by Czuba et al. (2014) produced similar results in elite level biathletes and Latshang et al. in mountaineers (2013). Potential mechanisms? Stays at altitude are...

Interesting research concerning running economy and muscle damage from researchers (and runners) at Georgia State:  http://www.ncbi.nlm.nih.gov/pubmed/24531437 Last year, a colleague and I tried to collect some pilot data assessing ankle jerk/patellar reflexes and running economy following a brutal eccentric workout (drop jumps and leg press). The reflex results were unclear and a broken treadmill threw a wrench into our running economy analysis... What implication(s) could this have for athletes? It would be wise to avoid muscle damage (downhill running, eccentric resistance training) in the 2-3 days before major competitions. Could cross training that elicits less muscle damage than running (cycling, elliptical, swimming) in the days immediately prior to a race increase running economy? Of course, if you have a race coming up that has a substantial amount of downhill, you may be able to attenuate some of the muscle damage that would be attained during the race by consisten...

First, let's review some key components of strength training. In my last post, I summarized the findings of a recent review from Ronnestad and Mujika . The take-home message: strength training is generally beneficial for runners and cyclists and "...there are no reports of negative impacts of concurrent training on endurance performance" (  Ronnestad & Mujika, 2013). There are many ways to approach strength training. By varying exercise, load, volume and recovery time the athlete can change the focus of the workout. In the table below, I've tried to summarize what we know about volume and load manipulation for different adaptations. Focus Volume Load Recovery Strength (Neural) Low (1-6 reps) High (≥80% 1RM) Long (5+ minutes) Power Low (3-6 reps) Varied (30-90% 1RM) Long (5+ minutes) Hypertrophy Moderate (8-12 reps) Moderate (60-80% 1RM) Short (1-2 min...

A recent review from Ronnestad and Mujika has evaluated the effects of strength training programs on performance and the components of performance in runners and cyclists. An abstract can be found here . As I found with my literature review for hill sprint training ( here and here ) this review notes that strength training, either heavy-weight and slow or light-weight and explosive, improves running economy. Interestingly, this review states that it may also improve cycling economy, especially as an athlete becomes fatigued. Ronnestad and Mujika also evaluated the effects of strength training on VO2max, lactate threshold/anaerobic capacity, and performance measures. I have written on concurrent strength and endurance training in the past , questioning what effect(s) endurance training might have on strength for the strength and power athlete. While this review is concerned with concurrent training, it is strength training for the endurance athlete - and it appears that there i...

Scott Douglas of Runner's World  wrote here last month about a new study investigating the effects of various uphill intervals on 5k time trial performance. As a student that has spent some time writing about hill sprints and running economy (RE) and planning a research project on the topic, this little blurb peaked my interest and I've been on the look-out for the publication ever since. Well, it has been accepted for publication but hasn't published just yet. Nevertheless, I have accessed the submitted, unedited version. Barnes, K. R., Hopkins, W. G., McGuigan, M. R., & Kilding, A. E. (2013). Effects of Different Uphill Interval-Training Programs on Running Economy and Performance. Int J Sports Physiol Perform .  An abstract can be found  here on PubMed . To summarize, 15 male and 5 female trained distance runners were evaluated for VO2max, RE, countermovement-jump peak force, and 5k time.  The 20 subjects were then assigned to 1 of 5 groups. Each gro...

   As promised for this week's post -- more on hill sprint training and its potential to improve running economy. Below I have included tid-bits from my review of literature. Yes, the text may be a bit redundant, especially if you read last week's post, but that is the nature of a proposal. I hope this information allows us all to further evaluate the training's potential. Chapter 2 Review of Literature Introduction ...Research has shown running economy (RE) to be a critical factor in determining distance running performance in highly trained runners.  ( J. T. Daniels, 1985 ;  Midgley et al., 2007 ;  Noakes, 1988 ;  Spurrs et al., 2003 ) .  Further, research shows running economy can be improved with traditional heavy-weight resistance training and/or plyometric training  ( Jung, 2003 ;  McCann & Higginson, 2008 ;  Midgley et al., 2007 ;  Paavolainen et al., 1999 ;  Saunders et al., 2004a ;  Saunders et al...

     Last semester I started working on a project proposal that would investigate what effect 10 weeks of uphill sprint repetition training (hill sprints) would have on running economy. This will be a two-part post. My introduction is below, followed by a few (hopefully) thought provoking comments. Next week I will be posting my review of literature. Chapter 1 Introduction Distance running performance relies upon many variables.  For trainable attributes, coaches and athletes often assume the variables of maximum oxygen consumption (VO2max), anaerobic capacity, and lactate threshold are the major determinants of an athlete’s performance.  As stated by Noakes ( 1988 ) , VO2max is so frequently discussed in lay articles that it seems most runners, swimmers, triathletes and cyclists believe that it is the most important predictor of athletic ability.  Indeed, VO2max and the other aforementioned variables are important for distance runners, but th...