RUNNING AND CROSS-TRAINING

First of all, we’ve to clear up that we’re not talking about CrossFit (this fashion functional training method to develop strength). We refer to combine other sports more than running to take advantage of the benefits they can bring us.

This is also a way to complement our training, not the best way to improve or to overtake our scores.

Cross-training is commonly used to maintain the motivation, avoiding the monotony and the boredom.

Also, it is remarkably good to increase power and strength in muscles which are not currently involved on running conventional training. This helps you to prevent injuries too and to avoid overtraining.

The most recognised ways to combine running training are:

-Swimming, which helps us to develop the aerobic capacity, and to get stronger our upper body.

-Cyclism is a great way to empower our leg muscles, especially the quadriceps. It’s good too for reducing the impact taken by our knee and ankle joints.

-Elliptical machine: this is a good way to train when we’ve our feet or ankles barely damaged. It can also pull you through a rainy day.

-Aquarunning, this has raise in popularity the latest years, above all to rehabilitate after an injurie.

I hope you find here some alternative ways to do exercise at the same time you are working to be a better runner!

RUNNING AND ENERGY EFFICIENCY

Talking about energy efficiency, this term is associated with the ability of using the less energy at a determined running pace. The longer the competition is, the more important is the energy efficiency. For instance, it helps to hold at bay the drift of heart rate on large distance races.

For high level runners, this is the most important performance determinant. It’s involved on thermoregulation, neuromuscular fatigue and with the accumulated quantity of energy.      

To calculate the economy, of a wide range of runners at different speeds, it’s used the usual index which measures the energetic cost per distance run and links the consumption and the speed.

Now we’re mentioning a few ways to improve the running economy for different performance levels:

-For a low level: Global technique, basic strength, short slopes. Training under competition pace in short interval, extensive training (up to 1 hour)…

-For a medium level: Perfectioning technique, maximum strength, power strength, plyometric training (low and medium intensity), 50-200m slopes. Training at competition pace in large interval training, extensive training (1,5 to 2 hours)…   

-For a high level: mastery technique (under fatigue), maximum strength, power strength, plyometric training (low, medium and high intensity), intermittent circuits, short and large slopes (upwards and downwards). Extensive training (up to 2,5 hours).

Here you have enough work to do! I’m sure you’ll improve your feelings during and after training!

References

Esteve Lanao J., Cejuela Anta R., Menéndez de Luarca Zumalacarregui J. Entrenamiento de la resistencia en deportes cíclicos. Libro Deportes. 2010. 171 – 193

Esteve Lanao J., Cejuela Anta R. Evaluación de la resistencia en los deportes cíclicos. Libro Deportes. 2010. 195 - 212

RUNNING, ANAEROBIC POWER AND PHOSPHAGEN CAPACITY

As we mention in the previous post, over the VAM zone, the capacities are not measurable by VO2 or heart rate, the only usual measurer is the lactate production. Here we’ll talk about anaerobic power and phosphagen capcity.

The glycolytic power is related with this final effort you should do sometimes after a incremental effort already done. This lactic power would be for instance, the last sprint made in an under 2 minutes competition. 

The better way you train it, the less external factor will disturb you at the moment of truth. So, how can we develop anaerobic capacities?

-For a low level: not recommended to train. Just strength training.

-For a medium level: interval training on 105-110% VAM. Total volume from 2000 to 3000 meters. Density between 0,5 and 1,5.

-For a high level: interval training on 105-110% VAM. Total running volume from 2500 to 4000m. Density between 0,6 and 1,2.

Talking about phosphagen capacity, it’s important on short sprints (1-6’’) with long time resting (1-2’). This is more commonly known as Repeated Sprint Ability, which is more used and trained on team sports.

Phosphagen power will make you show a better performance on RSA, but that’s not all what matters here… Aerobic power appears here! It will help you to keep the fatigue down and to maintain the intensity of the RSA.

References

Esteve Lanao J, Cejuela Anta R, Menéndez de Luarca Zumalacarregui J. Entrenamiento de la resistencia en deportes cíclicos. Libro Deportes. 2010. 171 – 193

RUNNING AND ANAEROBIC CAPACITY

Above the VAM zone, the only way to raise the intensity is to increase the anaerobic energy production. We talk about anaerobic power and capacity. This 2 zones are not measurable by VO2 or heart rate, the only usual controller is the lactate production.

Here we difference this two new zones. The anaerobic capacity is the skill to keep up a long time anaerobic effort. This efforts are usually without resting. This is why it’s considerate a glycolytic way to obtain the energy and not by the phosphagen system. Nonetheless, there are times when a mix of this main ways to gain energy are possible (when starting and stopping over and over again).

This zone is not measurable if you have not a pre test where the VAM and the other less intense zones are described. Because the only way to mark the anaerobic capacity is by % of VAM.

During race, anaerobic capacity is needed when the event requires you to increase the pace constantly over the VAM. This means that just until 5k races (as maximum) you may need to develop this on running. It’s specially important on 1,5k races.

In 2009, an article studied the anaerobic reserve on 800m and 1500m with middle level runners. It seems to be a relates a not fast start on 1500m with a better anaerobic reserve and a better result in the competition. Instead of this, running 800m, seems not to be related with anaerobic reserves, but it does with the total oxygen deficit the athlete is capable to endure.

Here I let you the article.

Differential modeling of anaerobic and aerobic metabolism in the 800-m and 1500-m run

We’ll continue with anaerobic skills next post!

References

Billat V, Hamard L, Koralsztein JP, Morton DH. Differential modeling of anaerobic and aerobic metabolism in the 800-m and 1,500-m run. J Appl Physiol 2009; 107:478–487.

Esteve Lanao J, Cejuela Anta R, Menéndez de Luarca Zumalacarregui J. Entrenamiento de la resistencia en deportes cíclicos. Libro Deportes. 2010. 171 – 193

Why am I injured?

The risk of injury is greater when a bad gesture is performed repetitively, even more during running, which is a cyclical sport. Our body is connected for this reason the cause of the injury can be anything. The injury may be in the structural level, for decompensation or imbalances. Training run technique is recomended for decreasing the risk of injury.

On the other hand, the weight of the athlete also it can increase the risk of injury because the weight of the athlete and the impact of their strides have a direct relation. Running helps you to lose weight but you must have a useful workout plan. A good diet joins the training of performance factors will allow a great fitness without risk of injury.

Another important factor is the hardness of the surface because each stride against the surface generates an impact to the joints. If the ground absorbs the impact, the risk of injury will decrease. If you run by surfaces that it absorbs the impact you will decrease the risk of injury. Here you can see a list of superficies:

• Asphalt, treadmill and dry sand have low absorption capacity.
• Wet sand and lawn have high absorption capacity.

Here are some brief reasons why a runner may fall injured. In future editions we will expand the information.

RUNNING AND ANAEROBIC THRESHOLD

We can define the anaerobic threshold like the moment, during an incremental effort, when the fatigue and continuing difficulty start to increase notably regarding to the time spent before. Once arrived to the anaerobic threshold, the time you’ll spend running is highly reduced. This phase is normally related with number 7 on the scale from 1 to 10.

Here we bring you some methods to develop the lactate threshold:

-For a low level: Fractional training until 40-50 minutes with UAE-UAN intensity.

-For a medium level: medium interval training (3-12 minutes) 30 minutes and resting less than a half of the time spent running each interval.

-For a high level: long interval training (4-15 minutes) from 40 o 60minutes and density from 4 to 7.

Here we also differentiate the correct training for long distances like half marathon. In which case you should train 2-5 bpm under your UAN. Volume between 30 and 60 minutes. Density of 7.

In the next file the Olympic Spanish Committee made a nice job defining the intermittent anaerobic exercise, its physiological foundations and ways to control it. We hope it results as interesting for you as it was for us!

“Ejercicio intermitente anaeróbico: bases fisiológicas y formas de controlarlo”

References:

Esteve Lanao J, Cejuela Anta R, Menéndez de Luarca Zumalacarregui J. Entrenamiento de la resistencia en deportes cíclicos. Libro Deportes. 2010. 171 - 193

RUNNING AND VO2MAX

In the following posts we’re starting to define the performance factors, which take part in the different runner’s performance.

Here we’ll explain what it is and why it's important the VO2max.

Literally it is the maximum quantity of oxygen that your body can consume. The higher it is the VO2max, the higher the capacities of the runner will be.

The VO2max in running is directly related with the aerobic power because of the cardiorespiratory demands the organism needs.

Physiologically talking, after training to improve your VO2max, muscles capillarity will increase for a better oxygen catchment. Also mitochondrion size will be higher; this will make a bigger energy production based on the aerobic system.

HOW CAN WE DEVELOP OUR VO2MAX?

There are several ways, we mention them divided by sports man level here:

-For a very low level: Any intensity and method lower to the anaerobic threshold (AT).

-For a low level: at least 70% of VAM and AT as the maximum.

-For a medium level: interval training alternating 1 min. on 100% VAM, 1 min. on 50% VAM. Also possible with 2 min. and more interval trainings.

-For a high level: interval training running on 105-115% VAM, resting about the time you’ve been running and with total volume of 2500-4000m.

If you want more detailed information, don’t doubt to contact us!

References:

Esteve Lanao J, Cejuela Anta R, Menéndez de Luarca Zumalacarregui J. Entrenamiento de la resistencia en deportes cíclicos. Libro Deportes. 2010. 171 - 193

http://www.athlete-endurance.com/training-network/es/running/vam-y-vo2max/vo2max-vma.html