Training experience as a limiting factor in master long distance runners

En las últimas décadas ha aumentado el número de atletas veteranos en carreras populares de resistencia. El estudio, que incluyó 103 atletas, tuvo el objetivo de analizar cómo influye la edad y los años de experiencia en el rendimiento de corredores veteranos en largas distancias. Para ello se elaboró un cuestionario ad hoc. El análisis de los años de experiencia muestra correlaciones significativas (p<0,05) en todas las distancias de la categoría de 35-39 años, así como en la distancia de 21,1 km en categoría 40-44 años. Por otro lado, en la comparación entre categorías relacionados con el tiempo total, se encontraron diferencias significativas en la distancia de 21,1 km para los grupos de edad de 35-39/45-49 (p=0,014) y 35-39/50-54 (p=0,014) así como en la distancia de 42,2 km para los grupos de edad de 35-39/45-49 (p=0,022) y 45- 49/50-54 (p=0,050). Los años de experiencia parecen ser un factor limitante del rendimientoIn the last decades, the number of recreational master runners in long-distance running events has increased. This study, which included 103 runners, aimed to analyze the influence of age and training experience on master runners' performance over long distances. An ad hoc questionnaire was used. Training experience analysis showed significant correlations (p<0.05) in all distances in the 35-39 years category, as well as in the distance of 21.1 km in the 40-44 years category. Furthermore, in the comparison between categories related to the total time, significant differences were found in 21.1 km distance for age groups of 35-39 / 45-49 (p=0.014) and 35-39 / 50-54 (p= 0.014) as well as in 42.2 km distance for the age groups of 35-39 / 45-49 (p=0.022) and 45-49 / 50- 54 (p=0.050). Training experience appears to be a limiting factor for performance in recreational master runner

World-class long- distance running performances are best predicted by volume of easy runs and deliberate practice of short interval and tempo runs

The aim of this novel study was to analyze the effect of deliberate practice (DP) and easy runs completed by elite-standard and world-class long-distance runners on competitive performances during the first 7 years of their sport careers. Eighty-five male runners reported their best times in different running events and the amounts of different DP activities (tempo runs and short and long interval sessions) and 1 non-DP activity (easy continuous runs) after 3, 5 and 7 years of systematic training. Pearson’s correlations were calculated between performances (calculated using the IAAF scoring tables) and the distances run for the different activities (and overall total). Simple and Multiple Linear Regression Analysis calculated how well these activities predicted performance. Pearson’s correlations showed consistently large effects on performance of total distance (r ≥ 0.75, P < 0.001), easy runs (r ≥ 0.68, P < 0.001), tempo runs (r ≥ 0.50, P < 0.001) and short interval training (r ≥ 0.53, P < 0.001). Long interval training was not strongly correlated (r ≥ 0.22). Total distance accounted for significant variance in performance (R2 ≥ 0.57, P < 0.001). Of the training modes, Hierarchical Regression Analysis showed that easy runs and tempo runs were the activities that accounted for significant variance in performance (P < 0.01). Although DP activities, particularly tempo runs and short interval training, are important for improving performance, coaches should note that the non-DP activity of easy running was crucial in better performances, partly because of its contribution to total distance run

Commentaries on viewpoint : physiology and fast marathons

Q2Q1N/

Effects of Strength Training on Running Economy in Highly Trained Runners: A Systematic Review with Meta-Analysis of Controlled Trials

Balsalobre-Fernández, C, Santos-Concejero, J, and Grivas, GV. Effects of strength training on running economy in highly trained runners: a systematic review with meta-analysis of controlled trials. J Strength Cond Res 30(8): 2361-2368, 2016 - The purpose of this study was to perform a systematic review and meta-analysis of controlled trials to determine the effect of strength training programs on the running economy (RE) of high-level middle- and long-distance runners. Four electronic databases were searched in September 2015 (PubMed, SPORTDiscus, MEDLINE, and CINAHL) for original research articles. After analyzing 699 resultant original articles, studies were included if the following criteria were met: (a) participants were competitive middle- or long-distance runners; (b) participants had a Vo 2 max >60 ml·kg -1 ·min -1; (c) studies were controlled trials published in peer-reviewed journals; (d) studies analyzed the effects of strength training programs with a duration greater than 4 weeks; and (e) RE was measured before and after the strength training intervention. Five studies met the inclusion criteria, resulting in a total sample size of 93 competitive, high-level middle- and long-distance runners. Four of the 5 included studies used low to moderate training intensities (40-70% one repetition maximum), and all of them used low to moderate training volume (2-4 resistance lower-body exercises plus up to 200 jumps and 5-10 short sprints) 2-3 times per week for 8-12 weeks. The meta-analyzed effect of strength training programs on RE in high-level middle- and long-distance runners showed a large, beneficial effect (standardized mean difference [95% confidence interval] -1.42 [-2.23 to -0.60]). In conclusion, a strength training program including low to high intensity resistance exercises and plyometric exercises performed 2-3 times per week for 8-12 weeks is an appropriate strategy to improve RE in highly trained middle- and long-distance runners. © 2015 National Strength and Conditioning Association

The effects of exercise variation in muscle thickness, maximal strength and motivation in resistance trained men.

BACKGROUND:The objective of the present study was to compare the effects of a traditional resistance training program (fixed exercises and repetition ranges) to a resistance training program where exercises and repetition ranges were randomized on a session-by-session basis on markers of muscular adaptations and intrinsic motivation. METHODS:Twenty-one resistance trained men were randomized to perform an 8-week resistance training program using either a fixed exercise selection (CON) or having exercises randomly varied each session via a computerized app. Both groups performed 3 sets of 6 exercises, with training carried out 4 times per week. RESULTS:Both conditions promoted large, statistically significant increases in the bench press and back-squat 1 repetition maximum without differences between groups. Muscle thickness (MT) measures for the individual quadriceps showed large, statistically significant increases in of the vastus lateralis and rectus femoris for both conditions, with no observed between-group differences. Although no between-group in MT were noted for the vastus intermedius, only the CON displayed significant increases from baseline. Participants in EXP showed a significant, moderate improvement in the intrinsic motivation to training, while participants in the CON group presented non-significant decreases in this variable. CONCLUSIONS:Varying exercise selection had a positive effect on enhancing motivation to train in resistance-trained men, while eliciting similar improvements in muscular adaptations