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Understanding Running Physiology Anand Hatwalné Running Potential www.runningpotential.com [email protected]
Understanding Running Physiology
Anand HatwalnéRunning Potential
Agenda
● Who am I and why am I here?● “E” for Efficiency● Energy systems in our body● Improving efficiency● Other aspects and techniques● Q&A
** All images are copyright of their respective owners as and where applicable. (source: Google Images)
About your speaker
● Have been running for past 8 years or so...seriously bitten since last 4 years
PRs (or PBs):● 5K: ~ 31 minutes● 10K: ~ ran once, don’t remember● Half Marathon: ~ Never ran more than 10K● Marathon: What?
About your speaker (contd.)
● Well, that was in the year 2007
Here’s the current state:● 5K: 21:02 (4:12 min/km) on Jan 10th, 2013 at 6:11 am IST
● 10K: 44:48 (4:39 min/km) on Jan 3rd, 2013 at 6:04 am IST
● Half Marathon: 1:35:52 (4:31 min/km)○ Airtel Delhi Half Marathon 2012: on Sep 30th, 2012 at 6:40 am IST
● Marathon: 3:38:34 (5:10 min/km)○ Standard Chartered Mumbai Marathon 2013: on Jan 20th, 2013 at 5:43
am IST, Category Rank: 65th
That was tapping my Potential
● Notice the difference?● Why and how was this possible?● What did I do differently?● If I could do it, why not you?
“E” for efficiency: Car analogy
● What makes an efficient car?○ Engine○ Quality parts/components, less friction○ Quality fuel○ Minimum fuel consumption for going maximum
distance○ etc.
● Now relate this to Running
Energy for Running
● RHR● HRmax
Energy
Muscle Glycogen Fat
Limited Unlimited
Energy for Running
Energy
Muscles Mitochondria
Energy for RunningATP: Adinosine Triphosphate
Energy Production
Energy Molecule
(ATP)
ATP-PC
Anaerobic Glycolysis/Lactic Acid
Aerobic
Energy Pyramid
Volume
* Musculo-skeletal development lags Aerobic development!
Stamina (Aerobic) [75-85% HRmax]
Endurance (Aerobic) [<75% HRmax]
Economy (Anaerobic) [85-95% HRmax]
Speed [>95%HRmax]
Competition
Off season
V02max
Strength
Muscle FibersI
ImprovedRunning
PerformanceMuscles
Oxygen VO2max(ml/kg/min)
absorb
recruit
Muscle fibers
Type I(Slow twitch)
Type IIA(Fast twitch)
Type IIB(Fast twitch)
Glycolytic Energy SubsystemI
ImprovedRunning
Performance
Muscle fibers
Mitochondria
Energy
Lactic Acid
H+ ions causing Muscle Acidosis
Lactate Threshold(LT)
LT training
● Knowing your LTHR● Observing your Pace@LTHR
I
ImprovedRunning
Performance
Lactate Threshold(LT)
Minimizing Energy Expenditure
● All energy MUST be spent in propelling you horizontally forward
● Eliminate friction and/or braking forces● Improving running form● Breathing**● ...
What are the key takeaways?
● Teach the body to maximally use the aerobic energy system (oxidative, fat burning)
● Increase the pathways in which muscles can be supplied with oxygen○ Capillary density in lower limbs
● Increase the sheer number of power-houses in your slow-twitch muscle fibers (Mitochondria)○ Lots and lots of easy running○ Repeat : EASY RUNNING○ Repeat : LOTS of it
What are the key takeaways?
● Conditioning of Type IIA (oxidative fast twitch) muscle fibers to behave like slow twitch muscles○ Long Runs○ Type IIB muscle fibers have almost negligible
mitochondrial density and myoglobin
What are the key takeaways?
● Push your VO2Max levels up● Push your LT up● If you have an HR monitor, “monitor” the
HR, not just “watch” it ○ Running in the zones
● Did I mention easy running?○ Are you a victim of social networking?○ Keep your speed for races and special days
● Our bodies are smarter than you think. They adapt to things; so keep the stimulus changing by constantly evaluating your fitness levels
Wish you more power!
● Everyone has a significant Running Potential
● All you need is a little bit of:○ discipline ○ patience○ consistency and ○ smart, progressive training
● Results will come and you will be amazed○ There are no secret workouts!
● Run Happy!
Just the beginning...
● Training principles (progressive loading, supercompensation, “absorbing” training)
● You don’t want to be a slow efficient car : Beyond aerobic and anaerobic pathways
● Shoes, arch of foot, achilles tendon, free energy, “elastic recoil”, racing flats etc.
● Hip flexors, knee drive, arms movement (law of pendulum), cadence, running hills ...
● Running drills, dynamic stretching, static stretches/cooldown ...
● Translating all this into faster race times ...
Thank you!
