Science of Running

Running motion requires the body to work like a complex machine, with many functions taking place simultaneously in order to achieve this dynamic action.

Biomechanics of running. The running cycle consists of two main phases: stance and swing. During stance phase, the foot is in contact with the ground, absorbing impact forces and generating propulsion. The swing phase occurs when the foot is in the air, preparing for the next stride. Key muscles involved include:

• Quadriceps: Extend the knee and absorb shock during landing

• Hamstrings: Flex the knee and extend the hip during late swing and early stance

• Glutes: Provide power for hip extension and stabilize the pelvis

• Calves: Generate propulsion during toe-off

Energy systems. Running relies on both aerobic and anaerobic energy systems:

• Aerobic system: Primary energy source for distances beyond 800m, using oxygen to break down carbohydrates and fats

• Anaerobic system: Provides quick energy for short, intense efforts without oxygen, producing lactate as a byproduct

Understanding these systems helps runners optimize their training for different race distances and intensities.

Since most running-related injuries result from overtraining, planning your workouts is a key factor in preventing injury.

Common injuries and prevention. Runners are prone to various injuries, including patellofemoral pain, Achilles tendinopathy, and plantar fasciitis. To reduce injury risk:

• Gradually increase training volume (no more than 10% per week)

• Incorporate strength training to improve muscle and joint stability

• Vary running surfaces and routes to reduce repetitive stress

• Listen to your body and take rest days when needed

Recovery techniques. Proper recovery is crucial for injury prevention and performance improvement:

• Active recovery: Light activity (e.g., easy jog, swimming) to promote blood flow

• Foam rolling and massage: Relieve muscle tension and improve flexibility

• Sleep: Aim for 7-9 hours per night for optimal recovery and adaptation

Implementing these strategies can help runners stay healthy and consistent in their training.

Regular strength training using the exercises in this chapter can complement your running and become a valuable cross-training activity.

Key exercises for runners. Incorporating strength training can improve running performance and reduce injury risk. Essential exercises include:

• Squats: Strengthen quadriceps, hamstrings, and glutes

• Lunges: Improve single-leg stability and hip strength

• Planks: Enhance core strength and stability

• Calf raises: Strengthen lower leg muscles for better propulsion

• Glute bridges: Target hip extensors and improve running power

Implementation guidelines. To effectively incorporate strength training:

• Perform 2-3 sessions per week, allowing 48 hours between sessions

• Start with bodyweight exercises and progress to weighted movements

• Focus on proper form to maximize benefits and minimize injury risk

• Gradually increase repetitions, sets, and weight as strength improves

By consistently including these exercises, runners can develop a more robust and injury-resistant body, ultimately enhancing their running performance.

Training usually follows a step-like progression. Increasing your training load will take effort at first, but as you become accustomed to it, your body will make physical adaptations.

Key training principles. Effective running programmes are built on several fundamental principles:

• Progressive overload: Gradually increase training volume and intensity

• Specificity: Tailor training to your specific racing goals

• Periodization: Organize training into phases (base, build, peak, taper)

• Recovery: Include adequate rest to allow for adaptation and prevent burnout

Types of workouts. A well-rounded programme should include a variety of workouts:

• Easy runs: Build aerobic base and promote recovery

• Long runs: Improve endurance and mental toughness

• Tempo runs: Increase lactate threshold and running efficiency

• Interval training: Enhance VO2 max and running economy

• Hill repeats: Develop strength and power

By incorporating these principles and workout types, runners can create a structured and effective training plan that leads to consistent improvement and race-day success.

Good nutrition is fundamental to your training. The primary nutrients to plan around are carbohydrates, essential for building up sufficient energy stores, and proteins, which help regenerate and repair muscle tissue after training.

Everyday nutrition for runners. A balanced diet should include:

• Carbohydrates: 5-7 g/kg of body weight for moderate training, 7-10 g/kg for intense training

• Protein: 1.2-1.6 g/kg of body weight to support muscle repair and growth

• Healthy fats: 20-30% of total calories for hormone production and nutrient absorption

• Fruits and vegetables: Provide essential vitamins, minerals, and antioxidants

Race-day fueling. Proper nutrition before and during races is crucial for optimal performance:

• Pre-race meal: Consume 1-4 g/kg of carbohydrates 1-4 hours before the race

• During the race: For events lasting over 90 minutes, aim for 30-60 g of carbohydrates per hour

• Hydration: Drink to thirst, typically 400-800 ml/hour depending on conditions and individual needs

Experiment with different fueling strategies during training to find what works best for you on race day.

While there is no single "ideal" running form, coaches and scientists agree there are better ways to run.

Key elements of good form. Efficient running technique includes:

• Posture: Maintain a slight forward lean from the ankles, not the waist

• Arm movement: Relaxed, with elbows bent at approximately 90 degrees

• Foot strike: Land with your foot underneath your body, not far in front

• Cadence: Aim for 170-180 steps per minute to reduce impact forces

Improving your form. To enhance your running technique:

• Practice form drills: Incorporate exercises like high knees, butt kicks, and skipping

• Video analysis: Record yourself running to identify areas for improvement

• Gradual changes: Make small adjustments over time to avoid injury

• Strength training: Build the muscles necessary for maintaining good form throughout your runs

Remember that optimal form may vary slightly between individuals, so focus on finding a comfortable and efficient technique that works for you.

Being prepared for race day will allow you to capitalize on all the hard work you have put in during training.

Pre-race preparation. In the days leading up to your race:

• Taper: Reduce training volume to allow for full recovery

• Carb-loading: Increase carbohydrate intake to maximize glycogen stores

• Mental preparation: Visualize success and review your race strategy

• Gear check: Lay out everything you need the night before to reduce stress

Race-day execution. To perform your best on race day:

• Warm-up: Perform a light jog and dynamic stretches to prepare your body

• Pacing: Start conservatively and aim for even or negative splits

• Fueling: Stick to your practiced nutrition and hydration strategy

• Mental focus: Break the race into smaller segments and stay positive

Remember that unexpected challenges may arise during a race. Stay flexible and adjust your strategy as needed, focusing on factors within your control.