Peak Running Performance•
VOL. 15 / NO. 1
3
order to have optimum performanceonrace day. An Indy racecar’smechanics might be concentrating onthe fuel system, the engine’shorsepower, aerodynamics, chassis,suspension, tire pressures, heatregulation, hydrolics, and a myriad ofother systems in the racecar. Like thesystems of a racecar, all systems of thebody must be honed to their optimumlevel and compatibility. Having toomuch power without adequateflexibility can lead to injuries.
1.Musculoskeletal System:
Often Ihave heardand used the analogythat the cardiovascular system canbe likened to the engine of aracecar,while the musculoskeletalsystem is similar to the chassis,suspension, and wheels of the car.As I detailed earlier,we at one timewere mainly concerned with the“engine” and paid little attention tothe car “body.” Rather thanconstantly trying to improve thecardiovascular system to handlehigher workloads, why not also try toimprove the musculoskeletal systemso that a given workload, such asrace pace intervals, will cost lessenergy because themusculoskeletal system is strong?Using the car analogy as anexample, this can be done byimproving the suspension, drive-train,and wheels, as well as ensuring thatthey are properly maintained andaligned so that the car will be moreefficient at a given speed. Specifictypes of musculoskeletal trainingcan include weight training, flexibilityenhancement, plyometrics, corestrengthening exercises, agility drills,and power drills. Distance runners,contrary to athletes in other sports,often train only by running straightahead. This can lead to greatincreases in strength in the primarymovers for straight ahead motion,but can subsequently cause animbalance due to the weakness ofmuscles used in lateral movement.The result is often tightness andinjury. It is necessary to keep theentirebody flexible, supple,muscularly balanced, coordinated,and athletic. Throw a basketball tomany distance runners and they willembarrass themselves onattempting any sudden movementsorchange of direction. Becoming abetter all-around athlete byconcentrating on the aboveindicators of musculoskeletal healthwill make a runner much moreefficient, quick, and powerful.
2.Cardiovascular System:
Thecardiovascular system is comprisedofthe heart, lungs, and bloodpathways. The cardiovascular system also is involved in thesubsequent ability of the body totransport and utilize oxygen, as wellas process and remove lactic acid.Specific measurements of thesystem are maximum heart rate, submaximum heart rates, max VO
2
,submax VO
2
,maximum lactate levels,and sub max lactate levels. MaxVO
2
was felt to be a culmination ofyears of training, in terms of theamount of miles one has run, andwasn’t considered to beexceptionally changeable in theshort term. Sub max VO
2
,however,was felt to be very quickly effectedby the type of interval training withinaseason, because that trainingcould rapidly affect one’s efficiencyat different paces. Lactic acid levelswere similarly affected in the shorttermthrough specific trainingmethods. If one was moreefficient,they would develop less lactic acidat a given pace.
3.Anaerobic System:
The anaerobicsystem is an energy system which isprimarily focused on the use ofglycogen to fuel exercise. Therearelimited glycogen reserves in thebody, so it was felt that by trainingthe anaerobic system as frequentlyaspossible, one would enhancetheir ability to use less glycogenwhile running. More was consideredto be better, as long as injury wasavoided. Recalling the car analogy,the anaerobic system can becompared to the use of highoctane gas, or nitrate laden fuel byaracecar.Thereis a limited supply,not a full tank.
4.Aerobic System:
The aerobic systemis the energy system that focuses onthe use of oxygen and fatty acids,which are both plentiful in supply.The idea was that through the useof long, slow mileage, one wouldenable the aerobic system tofunction for a long period of time,delaying the use of the limitedanaerobic system. While thistechnically was correct, we did notrealize that more mileage at aslower pace did not effectivelyenhance the aerobic system. Usingthe car analogy once again, theaerobic system can be likened todiesel fuel: it is very efficient but doesnot facilitate the faster speeds thatare needed for optimumperformance.
5.Lactic System:
The byproduct ofanaerobic metabolism is theproduction of lactic acid. Lacticacid is very much vilified as beingthe cause of race “slow downs”and feelings of pain, discomfort,and soreness. Whether it reallycauses those symptoms is still widelydebated among knowledgeablepeople involved in the sport.Instead, lactic acid should belooked at as a necessary byproductof intense training and raceperformance which the bodyreprocesses back into energy bymeans of the Krebs cycle. Therefore,rather than viewing lactic acid asan enemy, one should look at it asan ally if the body is trained properlyto utilize it. If the body is not trainedproperly, lactic acid levels will risedrastically during training, revealingthat the short supplies of glycogenare quickly used up. Lactic aciddoes not necessarily cause anymuscular damage or hurtperformance; it is simply the body’sreaction to losing all of its glycogenstores. Back to the car, lactic acidwould be the equivalent ofexcessive smoke leaving theexhaust of a car,indicating that fuelwas being consumed too rapidly or inefficiently.
6.Psychological System:
One of themost neglected systems of the bodyis the psychological, mental, andemotional systems of the body.Back in the 70s and 80s, it was feltthat one’s mental toughness,resilience, and ability to focus wereGod given and could not beenhanced. This, however, has beenproven otherwise by athletes andcoaches at the highest levels of allsports. Psychological training can
Similar to an Indy racecar,there are several systemsin the body that need tobe evaluated, monitored,and trained. Runners often train onlyby running straight ahead. Rather than viewing lactic acid as an enemy,one should look at it asan ally of the body.
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