Cardiovascular system
The cardiovascular system is the heart muscle and the network of vessels that carry blood to and from the body. The delivery of oxygen to the running muscles depends mostly on how powerful the heart is.
Easy, steady exercise is the best type of training for desirable cardiovascular adaptation with the least discomfort. Time spent running is more important than intensity of training. Easy runs best accomplish the desired results.
Muscular system
The muscular system is the peripheral portion of the system to which the heart delivers fuel and oxygen and removes waste. Adaptations to training improve the muscles capacity for receiving and processing oxygen.
Of importance to improved running is:
- the increase in number, size and distribution of Mitochondria (Mitochondria are the sites of aerobic metabolism within the muscles fibres)
- the increase in rate of at which the oxygen that is delivered can be processed in the muscles
- increased number of active capillaries that can distribute blood to the muscle cells
- the muscles improving ability to conserve stores of glycogen (key carbohydrate fuel), metabolizing fat for energy and
- dealing with lactic acid
Relatively slow, easy running (65-80% of Max HR) does an excellent job of promoting the desired results. NB this equates to 125 < HR < 154
Lactate threshold
Lactate threshold is the point where the rate at which the body is clearing lactic acid is equal to the rate at which the exercising muscles are producing lactic acid. Being able to hold down lactic accumulation and minimising its effects is obviously a desirable attribute for a distance runner.
The constant lactate value is produced during a steady training run of 20-30 mins at a pace most runners can maintain for about 1 hour in race conditions (i.e. 14k or 4:16 pace for me) or apx 92% of Max HR (177)
Aerobic capacity (maximum oxygen consumption)
Important to the distance runner is Maximum oxygen consumption or Vo2Max. This involves:
- How much oxygen can be delivered to the muscles
- How well the muscles process the delivered oxygen and
- How easily the the muscles can deal with the waste products
To optimise Vo2Max, the runner must stress the oxygen delivery and processing stem to its limit while running. The most effective way to do this is thru Interval training, which is the most demanding phase of training for most people.
Speed
Speed training develops the fast-twitch muscles, which is important even for distance runners. Fortunately the type of training that best addresses speed also improves the next component, Economy of Running.
Economy of running
Running economy involves the amount of oxygen being consumed relative to the runner's body weight and the speed of running. A more economical runner will use less oxygen than a less economical runner, thus allowing the more economical runner to run faster using the same energy as a less economical runner.
Eliminating unnecessary leg and arm movement as well as using the most desireable motor units while running will improve the economy of running in a runner. Repetition training is the best way to improve economy of running.
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