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From Fellrnr.com, Running tips
Created page with "Part of knowing how to train is understanding the effects of training. =Trainable Factors = These are the most likely factors that determine performance and are amenable to t..."
Part of knowing how to train is understanding the effects of training.
=Trainable Factors =
These are the most likely factors that determine performance and are amenable to training. There are other factors, such as genetics that are obviously not trainable.
* '''[[VO2max|V̇O<sub>2</sub>max]]'''. Aerobic capacity appears to be a key aspect of performance for races from the 5K<ref name="RamsbottomNute1987"/> to 24 hours<ref name="MilletBanfi2011"/>.
* '''Running Economy'''. How fast you run for a given oxygen consumption is another critical aspect of performance<ref name="MilletBanfi2011"/><ref name="ScrimgeourNoakes1986"/>.
* '''Endurance'''. It's generally accepted that training is required to race longer distances. Being a fast 5K runner doesn't mean you can run the marathon. Even trained runners show symptoms of neuromuscular fatigue running marathon or longer races<ref name="TarnopolskyMillet2011"/><ref name="NicolKomi2007"/>.
There are also some other possibly useful training adaptations.
* '''Fractional utilization'''. The percentage of [[VO2max|V̇O<sub>2</sub>max]] that can be maintained for given distances may be both trainable and a determinate of performance. The research for this is a little more limited, and confounded by improvements in [[VO2max|V̇O<sub>2</sub>max]] resulting in faster race pace, which results in shorter race times, and the fractional utilization for the shorter times is shorter. This concept is sometimes thought of as [[Lactate Threshold]], though that concept is rather more complex than it appears.
* '''Heat adaptation'''. This is valuable in races above 40f/4c, which is common.
* '''Altitude adaptation'''. There are sea level performance improvements from altitude training, but the cost is prohibitive for many athletes.
* '''Uphill muscles'''. Running up hill uses slightly different muscles and biomechanics, so for hilly races some uphill running is likely beneficial.
* '''Downhill technique'''. The relative performance benefit of improved downhill running technique might be significant, something that's especially important for trail races. Note that the benefits of downhill running on endurance are separate.
=Training Techniques=
The options for improving the trainable factors is often are to determine based on the research.
==[[VO2max|V̇O2max]]==
This is the best studied trait as it's easy to evaluate in the lab. The most effective training appears to be [[High Intensity Interval Training]], though any form of exercise is likely to improve [[VO2max|V̇O<sub>2</sub>max]] in sedentary subjects. A reduction in body fat is another way of indirectly improving [[VO2max|V̇O<sub>2</sub>max]] (as well as running economy.)
==Running Economy==
One study suggests that training volume may improve RE<ref name="ScrimgeourNoakes1986"/>, but it's unclear if that's overall mileage covered, or if it's an increase in a specific training type.
==Endurance ==
==Fractional utilization==
==Heat adaptation ==
==Altitude adaptation==
==Uphill muscles==
==Downhill technique ==
=Training Frequency=
Does the training frequency change with training modality? I think it does; HIIT has a faster recovery time than endurance training.
=Training Palette =
There are many types of training that can be performed, forming a palette to choose from.
* LMP. Long, marathon paced run.
* LSD. Long, slow distance.
* Ultra. Training beyond the marathon distance, either competitively or as a training run.
* Broken 5K. Running at 5K race pace with 20-30 seconds rest per 400m.
* Heat adaptation. Run or cycle in hot conditions or with too many clothes to stress the heat production. Don't overheat or dehydrate!
* HIIT.
* Hypoxic HIIT. It's possible that hypoxia (altitude training) during HIIT may provide greater benefits.
* Downhill treadmill. The ultimate boost for muscular endurance.
* Uphill walking. Low impact and good training for ultras.
=References=
<references>
<ref name="MilletBanfi2011">G. Y. Millet, J. C. Banfi, H. Kerherve, J. B. Morin, L. Vincent, C. Estrade, A. Geyssant, L. Feasson, Physiological and biological factors associated with a 24 h treadmill ultra-marathon performance, Scandinavian Journal of Medicine & Science in Sports, volume 21, issue 1, 2011, pages 54–61, ISSN [http://www.worldcat.org/issn/09057188 09057188], doi [http://dx.doi.org/10.1111/j.1600-0838.2009.01001.x 10.1111/j.1600-0838.2009.01001.x]</ref>
<ref name="RamsbottomNute1987">R Ramsbottom, M G Nute, C Williams, Determinants of five kilometre running performance in active men and women., British Journal of Sports Medicine, volume 21, issue 2, 1987, pages 9–13, ISSN [http://www.worldcat.org/issn/0306-3674 0306-3674], doi [http://dx.doi.org/10.1136/bjsm.21.2.9 10.1136/bjsm.21.2.9]</ref>
<ref name="ScrimgeourNoakes1986">A. G. Scrimgeour, T. D. Noakes, B. Adams, K. Myburgh, The influence of weekly training distance on fractional utilization of maximum aerobic capacity in marathon and ultramarathon runners, European Journal of Applied Physiology and Occupational Physiology, volume 55, issue 2, 1986, pages 202–209, ISSN [http://www.worldcat.org/issn/0301-5548 0301-5548], doi [http://dx.doi.org/10.1007/BF00715006 10.1007/BF00715006]</ref>
<ref name="TarnopolskyMillet2011">Mark Tarnopolsky, Guillaume Y. Millet, Katja Tomazin, Samuel Verges, Christopher Vincent, Régis Bonnefoy, Renée-Claude Boisson, Laurent Gergelé, Léonard Féasson, Vincent Martin, Neuromuscular Consequences of an Extreme Mountain Ultra-Marathon, PLoS ONE, volume 6, issue 2, 2011, pages e17059, ISSN [http://www.worldcat.org/issn/1932-6203 1932-6203], doi [http://dx.doi.org/10.1371/journal.pone.0017059 10.1371/journal.pone.0017059]</ref>
<ref name="NicolKomi2007">C. Nicol, P. V. Komi, P. Marconnet, Fatigue effects of marathon running on neuromuscular performance, Scandinavian Journal of Medicine & Science in Sports, volume 1, issue 1, 2007, pages 10–17, ISSN [http://www.worldcat.org/issn/09057188 09057188], doi [http://dx.doi.org/10.1111/j.1600-0838.1991.tb00265.x 10.1111/j.1600-0838.1991.tb00265.x]</ref>
</references>
=Trainable Factors =
These are the most likely factors that determine performance and are amenable to training. There are other factors, such as genetics that are obviously not trainable.
* '''[[VO2max|V̇O<sub>2</sub>max]]'''. Aerobic capacity appears to be a key aspect of performance for races from the 5K<ref name="RamsbottomNute1987"/> to 24 hours<ref name="MilletBanfi2011"/>.
* '''Running Economy'''. How fast you run for a given oxygen consumption is another critical aspect of performance<ref name="MilletBanfi2011"/><ref name="ScrimgeourNoakes1986"/>.
* '''Endurance'''. It's generally accepted that training is required to race longer distances. Being a fast 5K runner doesn't mean you can run the marathon. Even trained runners show symptoms of neuromuscular fatigue running marathon or longer races<ref name="TarnopolskyMillet2011"/><ref name="NicolKomi2007"/>.
There are also some other possibly useful training adaptations.
* '''Fractional utilization'''. The percentage of [[VO2max|V̇O<sub>2</sub>max]] that can be maintained for given distances may be both trainable and a determinate of performance. The research for this is a little more limited, and confounded by improvements in [[VO2max|V̇O<sub>2</sub>max]] resulting in faster race pace, which results in shorter race times, and the fractional utilization for the shorter times is shorter. This concept is sometimes thought of as [[Lactate Threshold]], though that concept is rather more complex than it appears.
* '''Heat adaptation'''. This is valuable in races above 40f/4c, which is common.
* '''Altitude adaptation'''. There are sea level performance improvements from altitude training, but the cost is prohibitive for many athletes.
* '''Uphill muscles'''. Running up hill uses slightly different muscles and biomechanics, so for hilly races some uphill running is likely beneficial.
* '''Downhill technique'''. The relative performance benefit of improved downhill running technique might be significant, something that's especially important for trail races. Note that the benefits of downhill running on endurance are separate.
=Training Techniques=
The options for improving the trainable factors is often are to determine based on the research.
==[[VO2max|V̇O2max]]==
This is the best studied trait as it's easy to evaluate in the lab. The most effective training appears to be [[High Intensity Interval Training]], though any form of exercise is likely to improve [[VO2max|V̇O<sub>2</sub>max]] in sedentary subjects. A reduction in body fat is another way of indirectly improving [[VO2max|V̇O<sub>2</sub>max]] (as well as running economy.)
==Running Economy==
One study suggests that training volume may improve RE<ref name="ScrimgeourNoakes1986"/>, but it's unclear if that's overall mileage covered, or if it's an increase in a specific training type.
==Endurance ==
==Fractional utilization==
==Heat adaptation ==
==Altitude adaptation==
==Uphill muscles==
==Downhill technique ==
=Training Frequency=
Does the training frequency change with training modality? I think it does; HIIT has a faster recovery time than endurance training.
=Training Palette =
There are many types of training that can be performed, forming a palette to choose from.
* LMP. Long, marathon paced run.
* LSD. Long, slow distance.
* Ultra. Training beyond the marathon distance, either competitively or as a training run.
* Broken 5K. Running at 5K race pace with 20-30 seconds rest per 400m.
* Heat adaptation. Run or cycle in hot conditions or with too many clothes to stress the heat production. Don't overheat or dehydrate!
* HIIT.
* Hypoxic HIIT. It's possible that hypoxia (altitude training) during HIIT may provide greater benefits.
* Downhill treadmill. The ultimate boost for muscular endurance.
* Uphill walking. Low impact and good training for ultras.
=References=
<references>
<ref name="MilletBanfi2011">G. Y. Millet, J. C. Banfi, H. Kerherve, J. B. Morin, L. Vincent, C. Estrade, A. Geyssant, L. Feasson, Physiological and biological factors associated with a 24 h treadmill ultra-marathon performance, Scandinavian Journal of Medicine & Science in Sports, volume 21, issue 1, 2011, pages 54–61, ISSN [http://www.worldcat.org/issn/09057188 09057188], doi [http://dx.doi.org/10.1111/j.1600-0838.2009.01001.x 10.1111/j.1600-0838.2009.01001.x]</ref>
<ref name="RamsbottomNute1987">R Ramsbottom, M G Nute, C Williams, Determinants of five kilometre running performance in active men and women., British Journal of Sports Medicine, volume 21, issue 2, 1987, pages 9–13, ISSN [http://www.worldcat.org/issn/0306-3674 0306-3674], doi [http://dx.doi.org/10.1136/bjsm.21.2.9 10.1136/bjsm.21.2.9]</ref>
<ref name="ScrimgeourNoakes1986">A. G. Scrimgeour, T. D. Noakes, B. Adams, K. Myburgh, The influence of weekly training distance on fractional utilization of maximum aerobic capacity in marathon and ultramarathon runners, European Journal of Applied Physiology and Occupational Physiology, volume 55, issue 2, 1986, pages 202–209, ISSN [http://www.worldcat.org/issn/0301-5548 0301-5548], doi [http://dx.doi.org/10.1007/BF00715006 10.1007/BF00715006]</ref>
<ref name="TarnopolskyMillet2011">Mark Tarnopolsky, Guillaume Y. Millet, Katja Tomazin, Samuel Verges, Christopher Vincent, Régis Bonnefoy, Renée-Claude Boisson, Laurent Gergelé, Léonard Féasson, Vincent Martin, Neuromuscular Consequences of an Extreme Mountain Ultra-Marathon, PLoS ONE, volume 6, issue 2, 2011, pages e17059, ISSN [http://www.worldcat.org/issn/1932-6203 1932-6203], doi [http://dx.doi.org/10.1371/journal.pone.0017059 10.1371/journal.pone.0017059]</ref>
<ref name="NicolKomi2007">C. Nicol, P. V. Komi, P. Marconnet, Fatigue effects of marathon running on neuromuscular performance, Scandinavian Journal of Medicine & Science in Sports, volume 1, issue 1, 2007, pages 10–17, ISSN [http://www.worldcat.org/issn/09057188 09057188], doi [http://dx.doi.org/10.1111/j.1600-0838.1991.tb00265.x 10.1111/j.1600-0838.1991.tb00265.x]</ref>
</references>
