Running Technique Debate

During my years of training, I have heard multiple opinions regarding intentional modification to running style versus natural modification that occurs from time spent running. I recently ran into a discussion about the POSE method of running and how this technique may increase mechanical efficiency. From my research I have found this subject elicits strong opinions. The following link has a great discussion about running technique and seems the most researched and balanced: The Science of Sport: Running Technique.

Interesting BBC short on POSE running:

Hitting the Bricks

During training, a triathlete frequently attempts to mimic race conditions in an attempt to minimize outside factors which can affect their performance. One weapon in the triathlete’s training arsenal is “brick” training. “Brick” workouts are defines as training one triathlon discipline followed immediately by another, most frequently, a bike workout followed by a run. This article will focus mostly on this type of combination.
Brick workouts attempt to accustom the athlete to the demands of changing from one type of exercise to another. According to Milet et al , when looking at the transition between cycling and running, several factors negatively influence running performance. “Laboratory data indicate that triathlon running is harder than control running at the same speed.” (1) While most triathletes would undoubtedly agree, the protean reasons why the run challenges the athlete are debatable. Researchers have suggested glycogen depletion, ventilatory muscle fatigue, dehydration, leg muscle fatigue, redistribution of blood to different muscle groups, as well as modifications in running economy. Some or all of these factors may play a role, however, the ultimate result can compromise maximum running performance.
Training strategies can mitigate many if not all of the debilitating factors leading to an unencumbered running effort. That said, studies show that the elite triathlete gains little from brick workouts, presumably due to overcoming the afore-mentioned limiting factors either from previous training or from the multiple race transitions. Junior triathletes, however, can greatly improve ranking times after the cycling transition by employing some training and strategies:
1) Decreased cycling energy expenditure at a given speed results in increased running performance. Thus, athletes should take advantage of drafting in draft-legal competitions.
2) Increasing aerodynamics can decrease energy expenditure on the bike, thus, finding the most aerodynamic position can result in better run performance.
3) Increasing base aerobic capacity allows greater demands in the transition to be tolerated.
4) Short, back to back, brick sessions, i.e. cycling 10 k followed by a 2 k run followed again by a 10 k bike and a 2 k run.
5) Since the cycling transition compromises running economy, performing technical workouts focusing on maintaining running form after a cycling effort.
6) Minimizing the time in the transition area. ( A subject for a later article )
In summary, one can superficially see triathlon as three individual sports each which can be mastered in isolation. In reality, the intertwining of the disciplines frequently fools the novice triathlete. The sport must be seen as a whole whose parts integrate in such a manner that the swim affects the subsequent cycling just as the cycling ultimately affects the run. Without such insight, the triathlete will never reach their maximum performance.

Millet G, Vleck V, Physiological and biomechanical adaptations to the cycle to run transition in Olympic triathlon: review and practical recommendations for training. British Journal of Sports Medicine 2000;34:384-390

Socks and Running.

Triathletes constantly strive to shave seconds off their race time by finding the most efficient way to transition. One method used by some triathletes is to run and bike without socks. Eliminating the time consuming and frequently challenging act of putting on socks can mean the difference between a first and second place finish. The athlete, however, may find the costs do not out-way the benefits. Pain during running and subsequent foot blisters may impede full effort and later training. Lately, however, some manufacturers (1) (2) have developed running shoes with a seamless interior that decrease the chance for blisters.
Interestingly enough, researchers have studied socks and sockless running and have come up with a couple of conclusions:
• "Two different socks were tested, which were identical in every aspect of construction except fiber composition. One test sock was composed of 100% acrylic fibers, and the other test sock was composed of 100% natural cotton fibers. The results showed that acrylic fiber socks were associated with fewer blistering events and smaller blisters (mm2), when compared directly to cotton fiber socks." (Journal of the American Podiatric Medical Association. 80(2):63-71, 1990 Feb. )
• "Despite there being no significant physiological or thermal differences between [standard running socks and ergonomic, asymmetric] socks, the ergonomic sock was perceived to be cooler and was the preferred sock which suggests that subjective perceptions may be more important than objective measurements when selecting a sock for wear during prolonged exercise." (Ergonomics. 47(15):1657-68, 2004 Dec.)
In summary, wearing socks will prevent blisters or limit the foot to smaller blister compared to no sock use (in the traditional running shoe) and ergonomic socks feel better than standard running socks. Science, in this case, backing up common sense.

Handling The Heat: Tips for hot weather racing and training.

Training and racing in Hotlanta, heat and humidity are a part of life. You learn to adapt or risk melting by mile marker one. For any athlete tackling a high temperature training session or signing up for a hot weather race, following are a few important tips for facing the heat:

· Adjust your expectations. Unless you’ve been training at similar temperatures you will not likely maintain the pace that you may have become accustom to at lower temperatures. Just as running up a hill demands greater effort, heat makes you work harder as well.

· Wear extremely lightweight, comfortable, light-colored clothing that can be doused with cold water to keep you cool. Well engineered performance wear will be constructed with moisture management properties and designed to prevent chaffing.

· Carry a water bottle. Hydration is critical. As temperatures increase, water loss via sweat will also increase. Having water close at hand is key to staying properly hydrated.

· Replenish your electrolytes. Water and sweat can flush your system of important electrolytes. Carrying non-energy electrolyte tablets can help replenish those electrolytes should you not have access to or be able to tolerate sweet sports drinks.

· Cover your head. A lightweight, well ventilated cap provides protection from the sun, a shade for your eyes and a means for keeping your head and thereby your whole body cooler. A cap can be filled with a bit of ice or doused with a cup of cold water to keep you cool from one aid station to the next.

Training and racing in hot weather can be a grueling and at times dangerous experience. However with the right equipment and by taking the necessary precautions, you can beat the heat.

What is Tapering and How to See Results.

For the beginning triathlete, the concept of taper frequently escapes attention. Triathlon has so many different disciplines to train and concepts to master that many get overlooked . An article written in the European Journal of Applied Physiology (79: 182-191) titled "Training theory and taper: validation in triathlon athletes" by Banister, Carter, and Zarkadas, gives a very thorough explanation of taper and the ideal approach. Bannister, et al write:

Taper is characterized as a special period during which the training stimulus is reduced in a systematic, non-linear fashion. Recent evidence has demonstrated that much of the performance decrement as loss of physiological adaptation that inevitably accompanies detraining can be minimized if training is either maintained at a reduced level or tapered.

Basically, tapering is a method where an athlete can rest his body prior to a competition without losing fitness in an effort to improve final performance. Herein lies the paradox where an athlete improves performance after a period of decreased training. The study authors explain that improvement in conditioning occurs after an increase in training intensity, stimulating the body to adapt to the new "sustained metabolic demand". Initially, however, the changes occurring at a physiological level compromise performance. Performance gains appear only after a taper begins.

Apparently, how an athlete tapers also affects the ultimate result. The study looked at four different tapers all lasting 2 weeks. In the first taper, the athlete merely decreased his training volume by 22% on the first day of the taper and maintained the decrease throughout the taper. The last three groups decreased their training volume in an exponential manner ending with a decrease of 31%, 50%, and 65% respectively. The results demonstrated that the group with the greatest exponential decrease in volume had the greatest performance increase at the end of the competition. The authors further explain that the last group trained one less day than their normal schedule and go further to theorize that adding an extra day of rest in the last week of taper could increase performance even more.

Finally, a study showing how rest makes a triathlete faster.

Caffeine and Performance in Endurance Sports

In an article titled Caffeine As an Ergogenic Aid (Current Sports Medicine Reports Volume 5(4), August 2006, p 215–219) Brian Keisler MD and Thomas Armsey MD review the effects of caffeine in endurance performance. Many studies explore caffeine use as a performance enhancing substance. Most of these agree, at appropriate dosages, caffeine can increase time to fatigue as well as decrease time to finish.
For fans of coffee, however, the beverage is a two edged sword. In the first place, regular coffee drinkers will experience less improvement of performance compared to non-coffee drinkers. In the second place, studies show no performance gain with caffeine administered by way of coffee. Apparently, coffee contains substances that compromise the ergogenic effect of caffeine. The majority of studies performed used caffeine administered in capsules. No studies, however, have looked at the affects of caffeinated energy gels.
The dosages at which caffeine benefits athletic performance outpace those found in most gels and sports drinks. The benefits start at 250 mg and continue until 600 mg. Most studies do not go beyond 600 mg. For comparison, a 7.5 oz cup of coffee provides 100 mg and most gels provide between 25 and 50 mg of caffeine. Interestingly, to provide benefit, the athlete can divide the total does of caffeine into smaller doses taken throughout the race. The affects can be seen up to 6 hours after ingestion. Caffeine is considered legal by the International Olympic Committee in dosages below 800 mg which, theoretically, allows the athlete to benefit from the substance while staying withing the guidelines.
The article concludes by giving a summary of the above findings and a note of caution: "Caffeine is a commonly used substance that can be ingested in many different forms. It has a variety of different physiologic effects throughout the body. It is a relatively benign substance but can produce some adverse effects on blood pressure with long-term, consistent usage."

Ouch! Leg Cramps (and I was doing so well!)

Why do athletes cramp during endurance training and racing? Unfortunately, no one really knows the direct cause of the cramping. Cramping in general has many different causes ranging from metabolic errors, medication, to electrolyte imbalances.
The heat cramp, the most common cramp associated with prolonged exercise, has been proposed to be helped by adjusting an athlete's hydration plan. In an article by Matthew Ganio et al, (Clinics in Sports Medicine, 26, 2007) he describes two cases where athletes where plagued by debilitating heat cramps. In both cases, the researches found an increase concentration of salt in the sweat of the athlete effectively leaving the athlete in a salt-deficient state. Replacement of the salt resolved the cramps. A related study mentioned in the article studied football players with a history of muscle cramps. Those players who complained of having cramps were found to have an increased amount of salt in their sweat. Salt replacement again resolved the cramping.
So, for those endurance athletes who describe themselves as "salt-cakers" and find their performance compromised by cramps, salt tablets may be the solution.