What makes the perfect runner? What characteristics distinguishes the likes of Eliud Kipchoge, the current marathon world record holder out, from the rest of us?
Exploring the specific points could help us all run faster.
Kipchoge was not just genetically gifted – inheriting the potential to be a running phenomenon – crucially, he enhanced every one of those talents with training. It’s nature and nurture.
So when nature hasn’t dealt us the best hand, how can we do more with nurture?
Work on Running Economy:
There are three physiological determinants of marathon performance: VO2 max (our ability to consume and use oxygen) lactate threshold (how good we are at reducing or reusing the waste byproduct of exercise) and running economy.
Running economy can vary by as much as 30% with runners who share a similar VO2 max (Daniels, 1985) and is therefore shown to be the best predictor of performance.
Many studies have shown a strong relationship between running economy and performance (Conley et al, 1984; Di Prampero et al, 1993). Di Prampero et al. (1993) found that a 5% increase in running economy caused ~3.8% increase in distance running performance.
American mile record holder Steve Scott found six months training improved VO2 max by 3.8% (74.4 to 77.2 ml·kg-1·min-1) and running economy by 6.6% (48.5 to 45.3 ml·kg-1·min-1) at 16 km·hr-1. These combined physiological improvements decreased relative intensity at 16 km/hour from 65.1 to 58.6% VO2 max (6.5%) and was related to improved performance (Conley et al, 1984).
Literature suggests that improving running economy subsequently improves endurance performance and with athletes such as Paula Radcliffe improving running economy over time, it shows that it is trainable (Jones, 1998; Pollock, 1997). We highlighted how resistance training can improve running economy in this post.
Optimal Body Mass
As well as exceptional running economy, another reason for East African dominance in middle and longer distance events could be reduced heat accumulation, which is correlated to body mass during long distance events (Dennis and Noakes, 1999).
A larger body mass is associated with reductions in running velocity and is more prominent in ambient temperatures >25oC (Marino et al, 2000; Marino, 2004).
Due to a greater surface area to weight ratio, runners with a small body mass are able to maintain higher velocities whilst retaining less heat in comparison to a larger body mass.
Remember this next time you’re reaching for that packet of crisps.
Lower Limb Flexibility
Increased muscular stiffness of the lower body allows the skeletal muscle to store and release more elastic energy during the stretch-shortening cycle. This in turn decreases the aerobic demand of submaximal exercise and therefore improving running economy. Furthermore, metabolic heat production is diminished, due to the improved reutilisation of stored elastic energy.
Numerous studies have shown a significant negative correlation between running economy and lower body flexibility in distance runners of international (Jones, 2002), sub elite (Craib et al, 1996) and collegiate (Trehearn and Buresh, 2009) standards.
Plyometric exercises can help increase lower limb stiffness.
Rich Oxygen-carrying Blood
It is well documented that exposure to altitude primarily improves the body’s ability to deliver and utilise oxygen, increases in haematological parameters such as haemoglobin (Hb), haematocrit (Ht), erythropoietin (EPO) and red blood cell count (RBC). These subsequently have shown to improve physiological parameters such VO2 max and running economy and thus improve endurance performance at sea level.
There are various forms of altitude training paradigms that have been shown to improve endurance performance.
The live high-train low (LHTL) and its modified intermittent hypoxic exposure (IHE) paradigm are potentially the best models of altitude training.
These models allow athletes to gain the advantageous effects of altitude without having to reduce exercise volume and/or intensity. With studies showing improvements in VO2 max (Levine and Stray-Gundersen, 1997) and running economy (Katayama, 2003; 2004).
So now you have the perfect excuse to book a trip to the mountains for the next family holiday.
Mental Strength
Even the most genetically gifted and stiff lower-limbed athlete will lose without the overpowering will to win. The mind can be the biggest limiting factor.
So, whatever physical characteristics we have, the body only goes where the mind wants.
This is so interesting! Off to work on my running economy.