The Science of Training

1. 2019 Group Leader Training The Science of Training

2. A Brief Introduction • Runner for over 15 years • Ran at Michigan State University • Majored in Kinesiology • RRCA certified coach • 7 years of coaching experience (now XC coach at Mott Community College)

3. Great Resources • Daniel’s Running Formula (Jack Daniels) • VO2 max, VDOT • Running to the Top (Arthur Lydiard) • Importance of endurance training • Road to the Top (Joe Vigil) • Training plan samples, strength exercises • Breaking 2 Documentary • Great story, science that goes into training

4. Aerobic vs Anaerobic • Aerobic = the use of oxygen • Body’s ability to deliver oxygen to muscles meets the demands of the training workload • Anaerobic = the use of other energy systems • Body’s ability to deliver oxygen does NOT meet the demands of the training workload • Body has to utilize other energy processes, which produce performance inhibitors in the body (lactic acid)

5. What It Feels Like: Aerobic • Can carry on a conversation • Breathing under control • HR < 80% of max • Example: nice and easy jog or walk

6. What It Feels Like: Anaerobic • Can’t carry on a conversation, or can only speak 1-2 words at a time • Breathing is extremely labored • HR > 90% of max • Legs burn, limited range of motion, “taste of death” • Examples • The Bradleys, short and fast interval workouts

7. Energy System Usageby Event Distance • 1500m or 1 Mile • 70% aerobic • 30% anaerobic • 5K • 92% aerobic • 8% anaerobic • 10K • 95% aerobic • 5% anaerobic • Half Marathon • 98% aerobic • 2% anaerobic *data from Daniel's Running Formula

8. What does this mean? • Training should focus predominantly on aerobic fitness • Spend time at goal race pace (theory of specificity) • Little work on anaerobic fitness to accommodate uphills, end of race

9. Fitness is determined by: • VO2 max: the amount of oxygen your body can consume and process • Lactate threshold: the point at which your body exponentially cannot clear blood lactate • Economy: measure of one’s efficiency, or quality of running/walking form • Low economy = high energy use for a slower pace • High economy = low energy use for a faster pace

10. Training VO2 max • Easy runs/walks • Strengthen heart muscle (increase stroke volume) • Develop capillaries of lungs • Increase vascularization of muscles (opening more tiny blood vessels)

11. Training lactate threshold • “Tempo” workouts • Time spent in between aerobic and anaerobic can advance your lactate threshold • Runs/walks where you can just barely keep up conversation • Typically between 80 and 90% of max HR • Body learns how to clear lactic acid more efficiently and effectively

12. Training economy • Hill repeats • Neuromuscular benefits (strengthen muscles in legs) • Body learns how to run/walk uphill more efficiently with practice • Short intervals • Intervals where you go significantly faster than race pace help improve economy • Need plenty of rest in between reps to be most effective • Focus on form

13. Training Theories • Developed by Jack Daniels • Theory of Specificity • Theory of Diminishing Return

14. Theory of Specificity • “System you stress during exercise is the one that stands to benefit from the stress” • Distance runners/walkers should focus on aerobic fitness primarily • Best way to be prepared for race day is to practice running/walking at goal race pace • Simulate race day conditions

15. Theory of Diminishing Return • “As training increases, the benefit/return from training decreases” • Runners/walkers starting up see dramatic improvements with less training • Experienced or advanced runners/walkers see smaller improvements with more training

16. Understanding Workload • Stressing the system is required for adaptation and improvements • Body needs period immediately after stress to recover • Risk overtraining and never seeing benefits if body never gets chance to recuperate • Easy day(s) after hard efforts or races help maximize benefits of stress

17. Major Take Aways • Training should focus primarily on aerobic fitness • Improvement of aerobic fitness in virtually limitless • Value in spending some time developing anaerobic fitness to accommodate hills, end of race • Easy runs/walks are ideal for improving aerobic fitness • “Tempo” workouts are ideal for improving lactate threshold and anaerobic fitness • Hill repeats and short, fast intervals are ideal for improving running/walking economy

18. Major Take Aways • Training should be specific in order to yield most benefits • As runners/walkers train more and more, they experience a diminished return from training • Stressing the system is required for improvement • Allow time for recovery to prevent overtraining

19. Questions?