African Runners Dominance in Distance Running

African Runners Dominance in
Distance Running
Steve Magness
Objectives
 Dominance
 Genetics
 Physiology
 Cultural and Social Factors
 Training
Dominance
 Out of the Distance
events
 800
 1500
 3,000m steeple
 5,000
 10,000
 Marathon
 Kenyans occupy over
50% of the top 20 times
in each event.
Larsen, H. Kenyan dominance in distance running. Comparative Biochemistry and Physiology Part A 136 (2003) 161–170
Best Non-African Performance
 Steeple
 163rd best performance (Bob Tahri- France)*
 5k
 98th best performance (Craig Mottram-Australia)*
 10k
 106th best performance (Arturo Barrios- Mexico)
 Marathon
 18th best performance (Ronaldo da Costa-Brazil)
*There has been a faster non-african, but he later tested

positive for drugs.
Time Comparison
800 1500 3k steeple 5k 10k Marathon
Best African 1:41.11 3:26.00 7:53.63 12:37.35 26:17.53 2:03:59
Best Non 1:41.7 3:28.98 8:06.91 12:55.76 27:08.23 2:06:16

African
% difference .68% 1.45% 2.81% 2.44% 3.21% 1.84%
How Dominant are they?
 Depth
 Number of sub 2:20 marathoners
Nation 1975 1985 1995 2000 2005
Kenya 0 17 86 296 490
Britain 23 74 34 13 12
USA 34 103 59 27 22
Tanser, T. (2008) More Fire. Westholme Publishing, Pennsylvania.

Tribal Dominance
 Kenya
 81% of top Kenyan Runners come
from the Rift valley
 Kalenjin tribe represents ~75% of
all members competing on
national teams.
 2007 world Cross country
championships
 7 of 12 individual medals
went to Kalenjins.
 Ethiopia
 38% of the elite marathoners were
from the Arsi region, which only makes
up less than 5% of the total Ethiopian
population.
Scott, R. et al. Genetics and the success of East African distance runners. International SportsMed Journal. Vol. 7 No.3 2006
Rift Valley phenomenon
 Proof of superior genetics?
 Rift Valley is at high altitude.
 However, Rift Valley extends
3,000mi
 Includes many countries that
have slow national records in
distance events
 Some of Kenya’s top runners ever
did not come from the rift valley
 Two 10k gold medalist, one WR
holding 5k runner, and one
marathon gold medalist
 Several Kenyan villages/towns at
“ideal” altitudes have produced
no world class runners.
Genetics
 Mitochondrial DNA
 Inherited from mother, so can trace back and
create a DNA tree.
 Mitochondrial DNA influences aerobic
performance.
Mitochondrial DNA-Ethiopians
 Shows a wide and
varied distribution.
 Endurance athletes
did not differ much
from the general
population.
Mitochondrial DNA-Ethiopians
 “This finding does not support the hypothesis that
the Ethiopian population from which the athletes
are drawn have remained genetically isolated in
East Africa but shows that they have undergone
migration events during the age of the species.
This is in contrast to the possibility that Ethiopian
athletes have maintained and further developed
the ancestral endurance phenotype through having
remained isolated in the East African highlands”
Y-Chromosome- Ethiopians
 Y-chromosome is
the male equivalent
to the mitochondria
DNA.
 Found variation
between population
and elite endurance
athletes
 “despite the finding of a potential effect of the Y
chromosome on endurance performance, the Y
chromosome results show similar levels of diversity to
those found using mtDNA. In addition, it can be seen
from Figure 3 that a significant number of the athletes
trace part of their male ancestry to outside Africa at
some time during the age of our species. Studies using
non-recombinant markers are concordant in their finding
that the elite Ethiopian athletes show similar genetic
diversity to the general population, and can trace their
ancestry to diverse populations, rather than a uniquely
‘highland African’ population “
ACE gene
 Angiotensin converting enzyme
 One form is associated with endurance
performance
 ACE gene- Kenyan Runners
 29% of controls from Kenya had the gene
 17% of international Kenyan athletes had the gene
Scott RA, Moran C, Wilson RH, et al. No association between Angiotensin Converting Enzyme (ACE) gene variation and endurance
athlete status in Kenyans. Comp Biochem Physiol A Mol Integr Physiol 2005;141(2):169-175.
Physiology of African Runners
 Vo2max
 Lactate
 Fractional Utilization of VO2max
 Running Economy
 Lower leg thickness
 Muscle Fiber Type
 Enzyme concentration
 Capillary Density
 VO2max
 Kenyan Elites- 79.9
 Scandinavian elites- 79.2
 No difference between kenyan boys and
Scandinavian boys
Saltin B, Larsen H, Terrados N, et al. Aerobic exercise capacity at sea level and at altitude in Kenyan boys, junior and senior
runners compared with Scandinavian runners. Scand J Med Sci Sports 1995;5(4):209-221.
Lactate
 Saltin found
 Lower lactate levels across submax to high intensity
velocities.
 Blood Ammonia response after maximal intensity was
1/3 to ½ as high for Kenyan elites compared to
Scandinavian elites.
 Larsen found
 lower blood ammonia concentrations at submaximal
intensities for Kenyan boys compared to Danish boys.
-Larsen, H. Kenyan dominance in distance running. Comparative Biochemistry and Physiology Part A 136 (2003) 161–170
Fractional Utilization of VO2max
 Ability to use a larger % of VO2max over
race distance
 Kip Keino able to run 10k at 97-98%Vo2max
 Coetzer et al.- compared 10k race pace with
VO2 of the athlete running at that pace on
treadmill and found that African runners raced
10 km at a higher percentage of their
VO2max than white runners.
BILLAT, V. et al.Training and Bioenergetic Characteristics in Elite Male and Female Kenyan Rusnners. Med. Sci. Sports Exerc.
Vol. 35, No. 2, pp. 297-304. 2003.
Running Economy
Weston et al. (2000). Running Economy of African and Caucasian Runners. Med. Sci. Sports Exercise. Vol 32. No. 6.
pg. 1130-34.
Running Economy
 Other studies showing Running Economy
differences
 Saltin- Kenyans had better economy than
Scandinavian elite runners.
 Larsen-
 untrained Kenyan boys from the Nandi tribe had
better running economy than in untrained Danish
boys.
-Larsen, H. Kenyan dominance in distance running. Comparative Biochemistry and Physiology Part A 136 (2003) 161–170
Reason for difference?
Saltin, B. (2003). The Kenya Report. New Studies in Athletics. Vol 18, no.2,
pg 15-24.
 Low mass at extremes
 volume and the mean thickness- 15-17% less for Kenyans
 Body Composition
 Kenyan boys were 5cm shorter and 12kg lighter than Danish
boys.
 Kenyan boys had 2cm longer legs and 1cm longer lower legs.
 Saltin conclusion:
 “The optimal body shape of a distance runner with respect to
running economy is a combination of small height, slender body
shape with the legs representing a large fraction of the body
height and thin lower legs.”
Biomechanics
De Heer,H. et al. Anthropometric, gait and strength characteristics of Kenyan distance runners. Journal of Sports Science
and Medicine (2008) 7, 499-504.
Muscle Fiber Type
Saltin B, Kim CK, Terrados N, et al. Morphology, enzyme activities and buffer capacity in leg muscles of Kenyan and Scandinavian
runners. Scand J Med Sci Sports 1995;5(4):222-30.
Muscle Fiber Type
Quadriceps Femoris
Saltin, B. (2003). The Kenya Report. New Studies in Athletics. Vol 18, no.2, pg 15-24.
Oxidative Enzyme Concentration
 CS activity
 Positive relationship
between CS
concentration and
running performance
 Lower in Kenyans in
boys
 No difference between
Kenyan and
Scandinavian Elites.
Saltin B, Kim CK, Terrados N, et al. Morphology, enzyme activities and buffer capacity in leg muscles of Kenyan and
Scandinavian runners. Scand J Med Sci Sports 1995;5(4):222-30.
HAD enzyme concentration
HAD enzyme
concentration-
indicator of ability to
utilize fat as fuel.
Capillaries
 Elites
 Kenyan elites only had
a slight tendency for
more capillaries.
 Untrained
 No difference between
Danish boys and
Kenyan Village boys.
Lactate Transporters
 Compared MCT 1 and MCT 4
concentrations between White and African
runners.
 MCT1- influx of lactate into ST fibers
 MCT4- efflux of lactate out of FT fibers.
 No difference in either.
 Problem with study- not very fast runners
in either group (~34min 10k)
Harley, Y. et al. Skeletal muscle monocarboxylate transporter content is not different between black and white runners. Eur J
Appl Physiol (2009) 105:623–632
Closer look of Comparison by Saltin
et al.
Cultural and Social Factors
 Altitude
 Psychological Factors
 Diet
 Money
 Active Lifestyle
Altitude and Sea level comparison
ATHLETE PB in altitude PB at Sea-Level Difference
(Nairobi,
1750m)
10k
Paul KOSGEI 27'44"14 27'34" 10sec
John KORIR 27'44"44 27'24"55 20sec
Wilberforce TALEL 27'46"70 27'36"34 10sec
Avg. Difference: 13.33sec

Altitude and Sea Level comparison
 NCAA altitude adjustment for 1,700m
 10k- 71.58 seconds (for a 28:45 10k)
 Compared to a difference of 13.33sec for the three 3
Kenyan runners
 What does this mean?
 African’s born at altitude can train at much higher
intensities compared to western athletes.
 Therefore, negative consequences of altitude
(decrease cardiac output, vo2max, training velocity,
and muscle recruitment) don’t affect them as much.
Altitude NOT the only answer
 Where are the Nepal and Andean runners?
 Kayser et al. found that Nepal Sherpas had
lower VO2max and mitochondrial density than
Caucasian climbers.
Hamilton, B. East African running dominance: what is behind it? Br J Sports Med. 2000 Oct;34(5):391-4.
Psychological Factors
 Stereotype threat
 “what we believe to be true about our genetic make
up may be more important than what is actually
true.”
 “Regardless of the possible existence of physiological
advantages in East African runners, belief that such
differences exist creates a psychological atmosphere
that can have significant consequences on
performance”
Psychological Factors
 Aura of Invincibility
 Not the first time it has happened in running
 Early 1900’s- Scandinavian Runners won 28 out of
36 possible medals over 5k and 10k in the
Olympics.
 “of all the Kenyan tribes, the Kalenjin had
the highest achievement orientation”
Diet
•Average intake
•67% carbohydrate
•15% protein
•17% fat
Fudge, B. et al. Evidence of negative energy balance using doubly labelled water in elite Kenyan endurance runners prior to
competition. British Journal of Nutrition. 2006, 95, 59-66.
Diet
 Most were in a
negative energy
balance
Money
Motivation for Running
 Running is there way

out
 Few job choices
 Ex: Teachers make on
average $580 per year
 40% of the total
Kenyan population are
unemployed
 at least 50% live
below the poverty line.
Onywera VO, Scott RA, Boit MK, et al. Demographic characteristics of elite Kenyan endurance runners. J Sports Sci 2006;
24(4):415-422.
Active Lifestyle
 ““Kenyans start an official training already
from the 85-90% of their top level, white
people from 30-50%. (white runners)
must spend 10-12 years of his life before
reaching the same level that the Kenyan
has at his beginning.” Renato Canova
Active Lifestyle- Kenyans
Onywera VO, Scott RA, Boit MK, et al. Demographic characteristics of elite Kenyan endurance runners. J Sports Sci 2006;
24(4):415-422.
Active Lifestyle-Ethiopians
Distance Traveled to School Method of Transportation
Dark black- Transportation

(5-20km is the light black)
Light black- Run
Scott RA, Georgiades E, Wilson RH, et al. Demographic characteristics of elite Ethiopian endurance runners. Med Sci Sports Exerc
2003;35(10):1727-1732.
Active Lifestyle
De Heer,H. et al. Anthropometric, gait and strength characteristics of Kenyan distance runners. Journal of Sports Science
and Medicine (2008) 7, 499-504.
Active Lifestyle
 Could genetics and/or Altitude be clouding
the picture?
 The Tribes where the majority of the best
runners come from are also happen to be the
more rural areas where a more active lifestyle
is required.
Training
 Trainability
 Comparison of Training between Western
and African Runners
 Lactate Response during a Race
Trainability
 Larsen and Saltin
compared trainability
of untrained kids to
see if African
response to training
was more.
 Both groups did the
same training for 12
weeks
Larsen, H.B. et al. Training response of adolescent Kenyan town and village boys to endurance running. Scandinanivan Journal of
Medicine and Science in Sports. In press, 2003.
Trainability of kids
 CS activity
 No difference between Kenyan Village boys and
Danish kids
 HAD activity
 No difference between Kenyan Village boys and
Danish kids
 Blood Lactate
 Kenyan Village boys had initial lower lactate levels
(due to better running economy) but training
decreased lactate levels to the same extent as Danish
kids.
Larsen, H.B. et al. Training response of adolescent Kenyan town and village boys to endurance running. Scandinanivan Journal of
Trainability of kids
 Performance
 Who knows…
 They only measured 5k performance POST training.
 “Kenyan boys from the rural area having the same
initial fitness level (maximal oxygen uptake) as
Danish boys ran 10% faster in a 5000 metres
competition after performing 12 weeks of
standardised training. It is noteworthy, that this is
true even though the Kenyans were running at
2000m above sea level.”
 VO2max does NOT equal fitness level.
Comparison of Elite Training
 Berg
 “The dominance of African runners in the last 2
decades may provide valuable insight into the training
process. Their training appears to be relatively
uncomplicated. In essence, intensity is
emphasised over volume.”
 “In contrast, in the author’s opinion, training in
western countries appears to be guided by a ‘more is
better’ philosophy which necessitates limiting
intensity.”
Berg, K. Endurance Training and Performance in Runners Sports Med 2003; 33 (1): 59-73
Comparison of Training
Kenyan Training
My Training
Now College
150km 130
10km 4km
6.67% 3%
7.2km 0
4.8% 0%
3.5km 12km
2.3% 9.2%
BILLAT, V. et al.Training and Bioenergetic Characteristics in Elite Male and Female Kenyan Rusnners. Med. Sci. Sports Exerc., Vol.
35, No. 2, pp. 297-304. 2003.
Moses Mosop
Training before World Cross
Country Championships
Monthly Analysis November December January February
Km/ % of Km/ % of Km/ % of Km/ % of

number total number total number total number total
Running Sessions
(number) 51 54 35 48
Days (number) 30 31 31 28
Total Mileage 856 915 625 809.5
Weekly mileage (in Km) 199.7 206.6 141.1 202.4
Source: Renato Canova

Moses Mosop
Januar Februar
Monthly Analysis November December y y
Km %total Km %total Km % total Km %total
Regeneration Mileage (< 44.51 47.21 67.28 54.85

6:10/mi) 381 % 432 % 420.5 % 444 %
Basic Aerobic Mileage (6:10/mi 29.91 32.51 19.68 26.25
><5:30) 256 % 297.5 % 123 % 212.5 %
Aerobic Endurance Mileage 16.00 12.24
(5:30-4:50) 137 % 112 % 19 3.04% 75 9.26%
Aerobic Power Mileage (4:50-
4:25) 67 7.83% 68.5 7.49% 51.8 8.29% 65.5 8.09%
Specific Speed Endurance
Mileage (4:25-0) 11 1.29% 0 0.00% 9.3 1.49% 12.5 1.54%
Speed (faster than 15” per 100m) 1 0.12% 1 0.11% 1.4 0.22% 0 0.00%
Short Length Hills (60m ><

150m) 1 0.12% 0 0.00% 0 0.00% 0 0.00%
Medium Length Hills (200m ><

300m) 2 0.23% 4 0.44% 0 0.00% 0 0.00%
Sessions for Strength (number) 3 4 0 0

Lactate Response
 MaxLASS-Maximum Lactate Steady State
 Fastest speed at which lactate
production=lactate elimination
 Conventional Physiology has this equal to
about the pace you could run for a 1hr race.
 “My cursory analysis suggests that their
ability to increase their pace in the last 10-
20% of a race distinguishes the world's
best runners.” Tim Noakes
MaxLass
 James Kwalia  Nicholas Kemboi  Saaeed Saif Shaheen
 Simulated 5k  Simulated 5k
 4x1200m in 3:09 w/
 Simulated 10k
 5x1000m at
1min rest  5x2000m at
 Then, 800m max 27:00 10k pace 13:10 5k pace w/
(1:54.2)
w/ 1min rest 1min rest
 Then, 1200m
max (3:01)
8.7 mmol 5.4 mmol 6.5 mmol
7.4 mmol 8.0 mmol
9.0 mmol
7.7 mmol
9.3 mmol
8.3 mmol
8.4 mmol
8.8 mmol
10.8 mmol 9.7mmol
10.2 mmol
20.6 mmol 16.6 mmol
Source: Renato Canova

What does this all mean?
 Scott, et al:
 “ Few other regions of the world have such high levels of
childhood physical activity combined with such cultural/financial
importance being placed on distance running. This information
clearly implicates environmental factors as being more influential
than genetic factors in the success of East African distance
runners. In an economically deprived region such as East Africa,
economic factors also provide an additional motivation, if not a
necessity, to succeed in distance running. In summary, it is
unjustified at present to regard the phenomenon of East African
running success as genetically mediated; to justify doing so one
must identify the genes that are important. To do so also
disregards the intense training regimens for which East African
athletes are famous.”
What does this all mean?
 “ . . .record breaking in distance running has
come from very small areas of the world . . .New
Zealand; Australia; England; a small part of the
African continent . . .and maybe Finland. These
countries have produced the record breakers
and yet none of the areas are the same . . .Why
such a small area of the world has prolifically
produced world record holders, I don’t know.”
Ron Clarke
References
 Saltin, B. (2003). The Kenya Report. New Studies in Athletics. Vol 18, no.2, pg 15-24.
 Harley, Y. et al. Skeletal muscle monocarboxylate transporter content is not different between black and white
runners. Eur J Appl Physiol (2009) 105:623–632
 Larsen, H.B. et al. Training response of adolescent Kenyan town and village boys to endurance running. Scandinanivan Journal of
 Onywera VO, Scott RA, Boit MK, et al. Demographic characteristics of elite Kenyan endurance runners. J Sports Sci 2006; 24(4):415-422.
 Scott RA, Georgiades E, Wilson RH, et al. Demographic characteristics of elite Ethiopian endurance runners. Med Sci Sports Exerc
2003;35(10):1727-1732.
 Scott, R. et al. Genetics and the success of East African distance runners. International SportsMed Journal. Vol. 7 No.3 2006 http://
www.fims.org/default.asp?pageID=782860264
 Saltin B, Larsen H, Terrados N, et al. Aerobic exercise capacity at sea level and at altitude in Kenyan boys, junior and senior runners
compared with Scandinavian runners. Scand J Med Sci Sports 1995;5(4):209-221.
 Saltin B, Kim CK, Terrados N, et al. Morphology, enzyme activities and buffer capacity in leg muscles of Kenyan and Scandinavian
runners. Scand J Med Sci Sports 1995;5(4):222-30.
 Larsen, H. Kenyan dominance in distance running. Comparative Biochemistry and Physiology Part A 136 (2003) 161–170
 Weston, A. et al. African runners exhibit greater fatigue resistance, lower lactate accumulation, and higher oxidative enzyme activity. J
Appl Physiol 86:915-923, 1999.
 BILLAT, V. et al.Training and Bioenergetic Characteristics in Elite Male and Female Kenyan Rusnners. Med. Sci. Sports Exerc., Vol. 35, No.
2, pp. 297-304. 2003.
 Scott RA, Moran C, Wilson RH, et al. No association between Angiotensin Converting Enzyme (ACE) gene variation and endurance
athlete status in Kenyans. Comp Biochem Physiol A Mol Integr Physiol 2005;141(2):169-175.
 De Heer,H. et al. Anthropometric, gait and strength characteristics of Kenyan distance runners. Journal of Sports Science and Medicine
(2008) 7, 499-504.
 Fudge, B. et al. Evidence of negative energy balance using doubly labelled water in elite Kenyan endurance runners prior to competition.
British Journal of Nutrition. 2006, 95, 59-66.
 Hamilton, B. East African running dominance: what is behind it? Br J Sports Med. 2000 Oct;34(5):391-4.
 Berg, K. Endurance Training and Performance in Runners Sports Med 2003; 33 (1): 59-73

African Runners Dominance in Distance Running

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African Runners Dominance in

*There has been a faster non-african, but he later tested

Best African 1:41.11 3:26.00 7:53.63 12:37.35 26:17.53 2:03:59

Best Non 1:41.7 3:28.98 8:06.91 12:55.76 27:08.23 2:06:16

Kenya 0 17 86 296 490

Tanser, T. (2008) More Fire. Westholme Publishing, Pennsylvania.

John KORIR 27'44"44 27'24"55 20sec

Wilberforce TALEL 27'46"70 27'36"34 10sec

Avg. Difference: 13.33sec

 Running is there way

Dark black- Transportation

Km/ % of Km/ % of Km/ % of Km/ % of

Total Mileage 856 915 625 809.5

Weekly mileage (in Km) 199.7 206.6 141.1 202.4

Source: Renato Canova

Km %total Km %total Km % total Km %total

Regeneration Mileage (< 44.51 47.21 67.28 54.85

Short Length Hills (60m ><

Medium Length Hills (200m ><

Sessions for Strength (number) 3 4 0 0

Source: Renato Canova

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