Running Science Running Science Hot TipsHot Tips

Brendan Roach M.Sc, B.Ph.Ed, CHEK II, ISAK III Exercise Physiologist/Director

BodyLab Ltd

TopicsTopicsLactate MythsLactate MythsHigh Intensity Interval Training High Intensity Interval Training Stride RateStride RateCommon Running WeaknessesCommon Running WeaknessesErgogenic Aids that WorkErgogenic Aids that WorkRespiratory Muscle TrainingRespiratory Muscle Training

VOVO22max/Lactate Threshold max/Lactate Threshold

TestingTesting

VO2max

Lactate Threshold

Lactate MythsLactate Myths Muscle FatigueMuscle Fatigue Muscle CrampsMuscle Cramps The StitchThe Stitch Post Exercise Muscle SorenessPost Exercise Muscle Soreness Oxygen DebtOxygen Debt Measuring blood lactate is a reliable Measuring blood lactate is a reliable

means of measuring performancemeans of measuring performance

InnocentInnocent

Lactate TruthsLactate TruthsLactate produced by muscle (not Lactate produced by muscle (not

lactic acid)lactic acid)Used by muscleUsed by muscleLactate may be one of the most Lactate may be one of the most

important energy fuels in the bodyimportant energy fuels in the bodyTrained athletes have adapted Trained athletes have adapted

muscle to utilise lactate more muscle to utilise lactate more readilyreadily

LactateLactate Intense efforts generate big Intense efforts generate big

lactate loadslactate loads

High Intensity Interval High Intensity Interval TrainingTraining

HIIT generates big lactate loads HIIT generates big lactate loads Provides benefits that are similar Provides benefits that are similar

to long distance work and takes to long distance work and takes about 90% less timeabout 90% less time

What is HIIT?What is HIIT?

Endurance – 60-70% VO2max – 30mins to 4hrs

HIIT

30s-8min

90-95% VO2max

HIIT

3min

50% VO2max

HIIT

3min

50% VO2max

HIIT

3min

50% VO2max

HIIT

30s-8min

90-95% VO2max

HIIT

30s-8min min

90-95% VO2max

HIIT

30s-8min

90-95% VO2max

Top of the ChartsTop of the ChartsRunning to improve enduranceRunning to improve endurance

4x 4min @ 106-120% lactate 4x 4min @ 106-120% lactate threshold VOthreshold VO22 (equivalent running (equivalent running

speed) with 3 min active recovery speed) with 3 min active recovery 8-12 x 30sec @>110% peak speed 8-12 x 30sec @>110% peak speed

with 4.5 min active recoverywith 4.5 min active recovery

HIIT ImprovementsHIIT Improvements8 Weeks – 5-7% improvement in 8 Weeks – 5-7% improvement in

VO2maxVO2max12 Weeks – 10.5% improvement in 12 Weeks – 10.5% improvement in

VO2maxVO2max12 Weeks – 16% improvement in 12 Weeks – 16% improvement in

Lactate ThresholdLactate Threshold6 Weeks – 4-7% improvement in 6 Weeks – 4-7% improvement in

running speed at Lactate Thresholdrunning speed at Lactate Threshold

Stride RateStride RateSpeed = Stride Rate x Stride LengthSpeed = Stride Rate x Stride Length Ideal Stride Rate for Distance Ideal Stride Rate for Distance

Runners = 180 per min (3000m to Runners = 180 per min (3000m to marathon)marathon)

Stride RateStride RateBenefits (180/min)Benefits (180/min)

Minimise landing shock (less time Minimise landing shock (less time and height in the air)and height in the air)

Less little injuriesLess little injuries

Stride RateStride RateHowHow

Count every time your right foot Count every time your right foot strikes the ground in one minutestrikes the ground in one minute

Aim for 90Aim for 90

Common Running Common Running WeaknessesWeaknesses

Gluteus MediusGluteus MediusGluteus MaximusGluteus MaximusHip AdductorsHip AdductorsLower AbdominalsLower AbdominalsGreater Internal Rotation of HipGreater Internal Rotation of Hip

Common Running Common Running WeaknessesWeaknesses

Gluteus MediusGluteus Medius

Common Running Common Running WeaknessesWeaknesses

Gluteus MaximusGluteus Maximus

Common Running Common Running WeaknessesWeaknesses

Hip AdductorsHip Adductors

Common Running Common Running WeaknessesWeaknesses

Lower AbdominalsLower Abdominals

Common Running Common Running WeaknessesWeaknesses

Greater Internal Rotation of HipGreater Internal Rotation of Hip

Ergogenic Aids that Ergogenic Aids that WorkWork

Beetroot Juice Beetroot Juice Beta AlanineBeta Alanine

Ergogenic Aids that Ergogenic Aids that WorkWork

Beetroot Juice – 500ml (2.5hrs prior)Beetroot Juice – 500ml (2.5hrs prior)High nitrate content increases blood flow High nitrate content increases blood flow

to musclesto musclesEfficiency improves ie. less oxygen Efficiency improves ie. less oxygen

required at the same workloadsrequired at the same workloads2.8% improvement in race times2.8% improvement in race times

Ergogenic Aids that Ergogenic Aids that WorkWork

Beta AlanineBeta AlanineNaturally occurring beta amino acidNaturally occurring beta amino acidBuffers hydrogen ionsBuffers hydrogen ionsHelps you train harder Helps you train harder Complete 1-2 more reps in the gymComplete 1-2 more reps in the gymModerate to high intensity running Moderate to high intensity running

becomes a little easierbecomes a little easier

Respiratory Muscle Respiratory Muscle TrainingTraining

PowerBreathePowerBreathe SpiroTigerSpiroTiger

Respiratory Muscle Respiratory Muscle TrainingTraining

Respiratory Muscle Respiratory Muscle TrainingTraining

20 sessions… 4.7% 20 sessions… 4.7% improvement in performance improvement in performance timestimes

40 sessions… 24% improvement 40 sessions… 24% improvement in performance timesin performance times

12 sessions… 228L to 1600L12 sessions… 228L to 1600L4 months…. 2.5L to 4.1L lung 4 months…. 2.5L to 4.1L lung

volume (normal = 5L)volume (normal = 5L)

Thank YouThank You

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