DK SCIENCE OF RUNNING

HOW TO TRAIN The Training Programmes

WORKOUT 1 WORKOUT 2 WORKOUT 3

30 min 30 min 10 km

1

40 minINTRODUCTION 40 min 12 km
+
2+

50 min 50 min 14 km
+
3+

WEEK NUMBER 30-sec sprint 30 min 5 km +
1 min @ 10 sec > LT 9 km
4 + 60–90-sec walk with 2 min @ E 1 km @ LT

x8 with 2 km @ E

+

10-sec run @ 100i, 30-sec sprint 50 min 4 x 4-km runs
+ 2-min walk + 60–90-sec walk 30 min @ E @ 60 sec < HMP
5 + 10 min @ LT + @ 45 sec < HMP
x5 x5 + 10 min @ E + @ 30 sec < HMP
+ @ 15 sec < HMP

BASE-BUILDING + +
12 km
10-sec run @ 100i, 30-sec sprint 30 min 4 km 3 km @
+ 2-min walk + 60–90-sec walk 10 min @ 40 sec < LT
6 + 8 min @ 30 sec < LT 20 sec < HMP
x8 x4 + 6 min @ 20 sec < LT with 1 km @ E

+ 4 min @ 10 sec < LT + 2 min @ LT

+ +
12 km
15-sec run @ 100i, 30-sec 30 min 3 km 1 km @ LT
+ 2-min walk accelerations 90 sec @ 10 sec > LT +
7 x8 + 60–90-sec walk with 90 sec @ E with 1 km @ E

x4

+

15-sec run @ 100i, 30-sec 50 min 6 x 3-km runs
+ 2-min walk accelerations 20 min @ E @ 60 sec < HMP + @ 50 sec < HMP
8 x 10 + 60–90-sec walk + 20 min @ LT + @ 40 sec < HMP + @ 30 sec < HMP
+ 10 min @ E + @ 20 sec < HMP + @ 10 sec < HMP
x4
201

ADVANCED HALF MARATHON PROGRAMME

WORKOUT 1 WORKOUT 2 WORKOUT 3

BASE-BUILDING + +
15 km
15-sec run @ 100i, 30-sec 5 x 6-min runs 3 km 4 km @
+ 2-min walk accelerations @ 40 sec < LT
9 x 10 + 60–90-sec walk + @ 30 sec < LT 20 sec < HMP
+ @ 20 sec < LT with 1 km @ E
x6 + @ 10 sec < LT + @ LT

ADVANCED HALF MARATHON + +
10-sec run @ 100i,
30 min 30 sec 20–30 min + 2-min walk 14 km
4 min @ LT @ 3km – 1500m, + x4 1 km @ HMP
10 with 2 min @ E , 1-min walk with 1 km @ S
or substitute with a 5–8 km race
end with x4
5 min walk 20 km
ACTIVATION 3km @ E
+ 14 km @ 20 sec < HMP
++ + 3km @ E

15-sec run @ 100i, 1-min run @ VO2 , 1000m @ 5km 200 m @ 1500m
+ 2-min walk + 2-min jog + walk/jog + walk/jog
11
x 4 x 12 x 6 x4

WEEK NUMBER ++

15-sec run @ 100i, 20 min 800m @ 3km 200 m @ 1500m 5 x 4-km runs
+ 2-min walk 1 min @ + walkjog + walk/jog @ 60 sec < HMP + @ 45 sec < HMP
12 x4 10 sec > LT x5 x4 + @ 30 sec < HMP + @ 15 sec < HMP
with 2 min @ S ,
end with 5-min walk + @ HMP

SUPPORT ++

15-sec run @ 100i, 90-sec run @ VO2 , 1200m @ 5km 200 m @ 1500m 15 km
+ 2-min walk + 3-min jog + walk/jog + walk/jog 2 km @ HMP
13 with 1 km @ S
x4 x8 x5 x4

14 + 4 x 6-min runs 1000m @ 3km + 22 km
15 15-sec run @ 100i, @ 30 sec < LT + walk/jog 200 m @ 1500m 4km @ E
16 + 2-min walk + @ 20 sec < LT + walk/jog + 14 km @ 15 sec < HMP
+ @ 10 sec < LT x4 x4 + 4km @ E
202 x4
+ @ LT 4 x 5-km runs
@ 45 sec < HMP
+ 2-min run @ VO2 , 1600m @ 5km + + @ 30 sec < HMP
15-sec run @ 100i, + 4-min jog + walk/jog 200 m @ 1500m + @ 15 sec < HMP
+ 2-min walk + walk/jog
x6 x4 x4 + @ HMP
x4
16 km
RACE-SPECIFIC + + 3 km @ HMP
10-sec run @ 100i, with 1 km @ S
30 min 30 sec @ 3km 20–30 min + 2-min walk or substitute with a 10–15 km race
4 min @ LT + 1-min walk + x4
with 2 min @ E ,
end with x4
5-min walk
ACTIVATION

HOW TO TRAIN The Training Programmes

WORKOUT 1 WORKOUT 2 WORKOUT 3

+ + +
10-sec run @ 100i, 19 km
30 min 30 sec @ + 2-min walk 60 min 5 km 14 km @
2 min @ 3km – 1500m 3 min @ LT with +
17 10 sec > LT + 1-min walk x4 3 min @ S 10 sec < HMP
(optional) + 5km @ E

with 3 min @ S , x6
end with 5-min walk

+ +
10-sec run @ 100i,
12 km 30 sec @ + 2-min walk 35 min @ LT 4 x 6-km runs
1 km @ 10km 3km – 1500m @ 45 sec < HMP
18 with 1 km @ E , + 1-min walk x4 + @ 30 sec < HMP
+ @ 15 sec < HMP
end with 5-min walk x6
+ @ HMP
+ + 15 km
10-sec run @ 100i,
30 min 30 sec @ + 2-min walk 4 x 9-min runs 4 km @ HMP
3 min @ 3km – 1500m @ 15 sec < LT with 1 km @ S
19 10 sec > LT + 1-min walk x4 + @ 10 sec < LT
+ @ 5 sec < LT
RACE-SPECIFIC with 3 min @ S , x6
end with 5-min walk + @ LT

+ + +
10-sec run @ 100i, 19 km
12 km 30 sec @ + 2-min walk 60 min 5 km 14 km @
2 km @ 10km 3km – 1500m 4 min @ LT +
20 with 1 km@ E , + 1-min walk x4 with 2 min @ S 5 sec < HMP
(optional) + 5km @ E

end with 5-min walk x6

+ +
10-sec run @ 100i,
30 min 30 sec @ + 2-min walk 40 min @ LT 4 x 6-km runs
3 min @ 3km – 1500m @ 30 sec < HMP
21 10 sec > LT x6 x4 + @ 20 sec < HMP
with 2 min @ S , + @ 10 sec < HMP
end with 5-min walk
+ @ HMP
+ + 14 km @ HMP
10-sec run @ 100i,
12 km 30 sec @ + 2-min walk 4 x 9-min runs 16 km
3 km @ 10km 3km – 1500m @ 10 sec < LT 3 km @ E
22 with 1 km @ E , + 1-min walk x4 + @ 5 sec < LT with 1 km @ HMP

end with 5-min walk x6 + @ LT
+ 5 sec > LT

+ +
10-sec run @ 100i,
30 min 30 sec @ + 2-min walk 20 min @ LT
4 min @ LT 3km – 1500m
23 with 2 min @ E , + 1-min walk x4

end with 5-min walk x4

TAPER + +
10-sec run @ 100i,
8 km 30 sec @ 3km 20–30 min + 2-min walk RACE DAY
1 km @ HMP + 1-min walk + x4
24 with 1 km @ E , x6
end with 5-min walk

5 days before race ACTIVATION 1 or 2 days before race

203

BEGINNER MARATHON PROGRAMME

BEGINNER MARATHON This programme prepares you for distance, while strides, sprints, PEAK VOLUME (%) 10060
a first marathon. Before starting, and hill training are introduced 9065
you should be capable of running to improve speed and power. 80 70
21 km continuously, be running 70
at least 3 times a week, and have In weeks 5–8, the support 60 60
built up an exercise volume phase introduces anaerobic 50 80
equivalent to 60 per cent of the capacity and VO2 max intervals 40 90
programme’s peak volume. to improve lactate clearance. 30
The volume of fast continuous 20 70
In this programme, any workout and long runs increases to help 10 90
beginning with a pace other improve your endurance. 100
than easy should be preceded 0
by a 10-minute easy run and a The race-specific phase, weeks 1 2 3 4 5 6 7 8 9 10 11 1250
dynamic warm-up. 9–12, focuses on aerobic intensity, 70
with workouts ranging from WEEK NUMBER
PROGRAMME GOALS marathon pace to slightly faster 30
During base-building, weeks 1 to 4, than lactate threshold pace. TRAINING VOLUME PER WEEK
long runs increase in intensity and Allowing time for rest and recovery The training volume builds gradually
before the race are the main goals to a peak in week 9. A long taper period
in the final three weeks. allows adequate recovery before racing.

FOR KEY TO WORKOUT SYMBOLS
SEE PP.188–89

WORKOUT 1 WORKOUT 2 WORKOUT 3

+ 30-sec sprint 21 km
+ 60–90-sec walk
18 min 30-sec strides 16 min
2 min @ LT + 1-min walk x8 1 km @ MP
1 with 4 min @ E , x4 with 1 km @ E
end with 5-min walk 24 km

+ 18 km
2 km @ MP
24 min 30-sec strides 10 km with 1 km @ S
2 min @ + 1-min walk
WEEK NUMBER2 10 sec > LT x4
with 2 min @ E ,
BASE-BUILDING end with 5-min walk

+ +

24 min 30-sec strides 10-sec run @ 100i, 30-sec sprint
4 min @ LT + 1-min walk + 2-min walk + 60–90-sec walk
3 with 4 min @ E , x4
end with 5-min walk x4 x6

+

10-sec run @ 100i, 24 min 12 km
+ 2-min walk 2 min @
4 x4 10 sec > LT
with 2 min @ S

204

HOW TO TRAIN The Training Programmes

WORKOUT 1 WORKOUT 2 WORKOUT 3

+

10 sec run @ 100i, 20 min 200 m @ 3km 27 km
+ 2 min walk 8 min @ LT + walk
5 x4 with 2 min @ E x 16

++

10 sec run @ 100i, 5 x 4-min runs 400 m @ 5km 200 m @ 1500m 30 km
+ 2 min walk @ 20 sec < LT + walk + walk 20 km
6 x4 + @ 15 sec < LT x 12 x4 4 km @ MP
+ @ 10 sec < LT with 1 km @ S
+ @ 5 sec < LT
SUPPORT + @ LT

+

400 m @ 3km 200 m @ 1500m 15 km
7 + walk + walk

x 8 x4

+ +
200 m @ 1500m
10 sec run @ 100i, 20 min @ LT 800 m @ 5km + walk 33 km
8 + 2 min walk + walk x4
WEEK NUMBER x4 x6

RACE-SPECFIC ++

10 sec run @ 100i, 25 min 10 km @ MP, 30 sec strides 36 km
9 + 2 min walk 3 min @ end with 5 min walk + 1 min walk 24 km
5 km @ MP
x4 10 sec > LT x6 with 1 km @ S
with 2 min @ S 15–18 km

+ RACE DAY

24 min 30 sec strides 8 km
4 min @ LT + 1 min walk
10 with 2 min @ E , x4
end with 5 min walk

++

TAPER 10 sec run @ 100i, 4 x 4-min runs 12 km @ MP, 30 sec strides
+ 2 min walk @ 20 sec < LT end with 5 min walk + 1 min walk
11 x4 + @ 10 sec < LT x6

+ @ LT
+ 10 sec > LT

+ +

15 min 30 sec strides 20–30 min 10 sec run @ 100i,
2 min @ LT + 1 min walk + + 2 min walk
12 with 1 min @ E , x4
end with 5 min walk x4

ACTIVATION 2 days before race

205

ADVANCED MARATHON PROGRAMME

ADVANCED MARATHON If you have completed a major short to medium fast continuous than lactate threshold (LT) pace.
race, this programme is tailored runs that increase in intensity. The The short fast continuous runs
to prepare you for the next one. long runs of workout 3 become of workout 1 focus on LT pace; for
Over the course of 24 weeks, it fast continuous runs that increase workout 2, the fast continuous runs
aims to improve your race time. in volume and aerobic intensity. get longer, becoming medium to
long runs; while the workout 3 long
In this programme, any workout SUPPORT PHASE fast continous runs are at marathon
that begins with marathon pace Recover in Week 10 with lighter goal pace. In weeks 17, 19, and 21,
or faster (see pp.188–89) should sessions for workouts 1 and 2. make sure you leave 2–3 days of
be preceded by a 3-km easy run Weeks 11–15 aim to continue recovery between marathon tempo
and a dynamic warm-up. increasing aerobic volume, and to runs for workout 2 and long runs
improve speed endurance, lactate for workout 3.
INTRODUCTION PHASE threshold speed, and lactate
This phase helps you to recover clearance. In workout 1, VO2 max TAPER
from the last major race. Build up intervals are introduced, recovery The 3-week taper should kick-start
to 60 per cent of peak training sections of the pace-change runs recovery after the peak training
volume with easy continuous runs get faster, and hill runs become weeks. Week 22, the initial taper,
and dynamic warm-ups before longer. In workout 2, the fast drops to 50 per cent training
starting the next phase. This may continuous runs become longer or volume; week 23 maintains your
take longer than three weeks, so faster in pace. Workout 3 increases fitness with workouts that do not
repeat a week if needed. the volume of the long runs, with overly stress the body; and week
more running at marathon pace. 24 prevents sluggishness with a
BASE-BUILDING PHASE couple of easy workouts before
Weeks 4–9 will increase aerobic RACE-SPECIFIC PHASE your race day.
volume, introduce aerobic intensity, This phase begins with lighter
and improve your running skills. workouts in week 16, to aid FOR KEY TO WORKOUT SYMBOLS
Workout 1 introduces short sprints recovery, then focusses on aerobic SEE PP.188–89
on hills and on the flat for interval intensity with paces between
training. Workout 2 consists of marathon pace and slightly faster

100 PEAK VOLUME (%) PHASE OF PROGRAMME
90 40
80 50 Introduction Race-
70 60 Base- specific
60 60 building Taper
50 65 Support
40 70
30 60
20 80
10 80
70
0 90
1 90
70
206 100
100
70
100
100
70
100
100
50
70

30

TRAINING VOLUME PER WEEK
You will reach peak training volume
5 10 15 20 24 by week 14, which is maintained (not
WEEK NUMBER
increased) in the race-specific phase.

HOW TO TRAIN The Training Programmes

WORKOUT 1 WORKOUT 2 WORKOUT 3

30 min 30 min 12 km

1

40 minINTRODUCTION 40 min 14 km
+
2+

60 min 60 min 16 km
+
3+

WEEK NUMBER 30-sec sprint 30 min 18 km
1 min @ 10 sec > LT 5km @ E
4 + 60–90-sec walk with 2 min @ E with 1 km @ MP

x8

+

10-sec run @ 100i, 30-sec sprint 30 min 21 km
+ 2-min walk + 60–90-sec walk 10 min @ 40 sec < LT 8km @ E
5 + 8 min @ 30 sec < LT + 5 km @ 20 sec < MP
x5 x5 + 6 min @ 20 sec < LT + 8km @ E

+ 4 min @ 10 sec < LT + 2 min @ LT 15 km
5 km @ 40 sec < MP
BASE-BUILDING + + 4 km @ 30 sec < MP
+ 3 km @ 20 sec < MP
10-sec run @ 100i, 30-sec sprint 50 min + 2 km @ 10 sec < MP + 1 km @ MP
+ 2-min walk + 60–90-sec walk 30 min @ E
6 + 10 min @ LT 24 km
x8 x4 + 10 min @ E 5km @ E
with 1 km @ MP
+ MP sections can increase towards LT
if you’re feeling strong
15-sec run @ 100i, 30-sec 30 min 15 km
+ 2-min walk acceleration 90 sec @ 10 sec > LT 5km @ E
7 x8 + 60–90-sec walk with 90 sec @ E + 10 km @ 20 sec < MP

x4 5 x 6-min runs 207
@ 40 sec < LT
+ + @ 30 sec < LT
+ @ 20 sec < LT
15-sec run @ 100i, 30-sec + @ 10 sec < LT + @ LT
+ 2-min walk acceleration
8 x 10 + 60–90-sec walk

x4

ADVANCED MARATHON PROGRAMME

WORKOUT 1 WORKOUT 2 WORKOUT 3

BASE-BUILDING + 50 min 24 km
20 min @ E 12 km @ 40 sec < MP
15-sec run @ 100i, 30-sec + 20 min @ LT + 8 km @ 30 sec < MP
+ 2-min walk acceleration + 10 min @ E + 4 km @ 20 sec < MP
9 x 10 + 60–90-sec walk

x6

ADVANCED MARATHON 30 min 20–30 min + 18 km
4 min @ LT + 10-sec run @ 100i, 1 km @ MP
10 with 2 min @ E + 2-min walk with 1 km @ S
x4 or substitute with 10 km race

ACTIVATION 25 km
5km @ E
+ + 15 km @ 10 sec < MP
+ 5km @ E
15-sec 1-min 1 min @ 3km 40 min
run @ 100i, run @ VO2 , + 1-min walk/ 6 min @ 10 sec > LT
11 + 2-min + 2-min slow jog with 2 min @ E

walk jog x6
x4 x6

+

15-sec run @ 100i, 2 min @ 5km 30 min 4 x 5-km runs
+ 2-min walk + 1-min walk/ 1 min @ 10 sec > LT @ 45 sec < MP
12 x4 slow jog with 2 min @ S + @ 30 sec < MP
+ @ 15 sec < MP
SUPPORT x 10 5 x 6-min runs
@ 30 sec < LT + @ MP
+ + @ 20 sec < LT
+ @ 10 sec < LT 27 km
15-sec run @ 100i, 90-sec run + @ LT + @ 10 sec > LT 5 km @ E with 3 km,
+ 2-min walk @ VO2 , then 4 km, then 5 km @ MP
13 x4 + 3-min jog 48 min MP sections can increase towards LT
10 min @ 5 sec > LT if you’re feeling strong
x8 with 2 min @ E
21 km
+ 2 km @ MP
with 1 km @ S
15-sec run @ 100i, 3 min @ 5km
+ 2-min walk + 90-sec walk/
14 x4 slow jog

x6

+

15-sec run @ , 2-min run @ VO2 30 min 30 km
+ 2-min walk + 4-min jog 90 sec @ 10 sec > LT 5km @ E
15 with 90 sec @ S + 20 km @ 10 sec < MP
x4 x6 + 5km @ E

16 RACE-SPECIFIC 30 min 20–30 min + 5 x 5-km runs
4 min @ LT + @ 40 sec < MP + @ 30 sec < MP +
208 with 2 min @ E 10-sec run @ 100i, @ 20 sec < MP + @ 10 sec < MP + @ MP
+ 2-min walk or substitute with half marathon race

x4

ACTIVATION

HOW TO TRAIN The Training Programmes

WORKOUT 1 WORKOUT 2 WORKOUT 3

++ 32 km
3 km @ E with 3 km, then 4 km,
30–45 min 10-sec run @ 100i, 3–6 km 12 km @ MP then 5 km, then 6 km @ MP
17 + + 2-min walk +
x 10

+

10-sec run @ 100i, 5 x 6-min runs 45 min 24 km
+ 2-min walk @ 30 sec < LT 3 min @ 5 sec > LT 3 km @ MP
18 x4 + @ 20 sec < LT with 2 min @ S with 1 km @ S
+ @ 10 sec < LT 34 km
+ @ LT 15 km @ MP 10 km @ 30 sec < MP
+ @ 10 sec > LT + 8 km @ 20 < MP
+ 8 km @ 10 sec < MP
RACE-SPECIFIC + + 8 km @ MP
25 km
30–45 min 10-sec run @ 100i, 4 km @ MP
19 + + 2-min walk with 1 km @ S
x 10 36 km
E with MP for 3 km each
+ + 5 km each + 10 km each

10-sec run @ 100i, 30 min 5 x 10-min runs
WEEK NUMBER + 2-min walk 2 min @ @ 35 sec < LT
20 x4 10 sec > LT + @ 25 sec < LT
with 2 min @ S + @ 15 sec < LT

+ + @ 5 sec < LT + @ 5 sec > LT
18 km @ MP
30–45 min 10-sec run @ 100i,
+ + 2-min walk
21 x 10

30 min 20–30 min + 24 km @ MP
4 min @ LT +
22 with 2 min @ E 10-sec run @ 100i,
+ 2-min walk

x4

ACTIVATION

+ +
15 km
TAPER 10-sec run @ 100i, 5 x 7-min runs 12 km @ MP 3 km 1 km @ MP
+ 2-min walk @ 35 sec < LT
23 x4 + @ 25 sec < LT with 2 km @ E
+ @ 15 sec < LT
+ @ 5 sec < LT
+ @ 5 sec > LT

+

9 km 20–30 min 10-sec run @ 100i, RACE DAY
24 2 km @ MP with 1 min @ E + + 2-min walk

the third MP section can increase x4
towards LT if you’re feeling strong

5 days before race ACTIVATION 1–2 days before race

209

HOW TO TRAIN

RACING TIPS

Being prepared for race day will allow you to capitalize on all the hard work
you have put in during training. Taking in the right fuel before the race, checking
that your hydration levels are optimal, and putting a race strategy into action are
all steps that can help you achieve your best.

Most people begin NUTRITION longer than 90 minutes. Aim
running for health for approximately 60g (2oz) of
Proper fuelling, both before and carbohydrate intake per hour,
and fitness, but during the race, is essential to using easily absorbed sports
once they gain power your body for the intense drinks, gels, or similar foods.
efforts ahead. Determine your optimal intake
experience, often during training (see box, below).
want to improve PRE-RACE CARB LOADING
their performance In the days before a race, meals RACE SUPPLEMENTS
should be high in carbohydrates in Legal performance-enhancing
in races order to build up stores of glycogen supplements may provide marginal
in your muscles. Your body will use gains, but should never substitute
this for fuel during the race. for proper training and nutrition.
For distance runners, caffeine and
For races longer than nitrate (found in beetroot juice)
90 minutes, have a big lunch the are two currently recommended
day before (about 18 hours before supplements. However, test your
the race) to allow time to process tolerance of them during training,
the carbohydrates. Follow with a as they do not suit everyone.
light dinner of simple carbohydrates,
and hydrate with a sports drink. Gut motility
Avoid high-fibre foods. For shorter
races, eat a carbohydrate-filled Gastrointestinal complaints affect
dinner. If your race is not in the up to 70 per cent of long-distance
morning, eat light meals of simple runners. During intense exercise,
carbohydrates throughout the day. blood is directed away from your gut
and toward the working muscles,
Top up glycogen stores with a which impairs the gut’s ability to
small meal 2–3 hours before the process food while you are running.
race; experiment with optimal food Your gastrointestinal tract will be
and portion size in training, so that more able to absorb and process
your pre-race meal is not new. nutrition during a race if you have
practised taking on nutrition during
DURING THE RACE your training sessions.
Your body can store only a limited
amount of fuel, and you will need
to replenish during races that last

210

HYDRATION and it is not a hot day, you should Racing in a different
not need to drink much in the race. time zone
How much you drink before Many runners drink excessively,
and during a race will depend which can result in gastrointestinal If you are travelling to race in a
on environmental factors and the issues and hyponatraemia (see time zone that is more than 3 hours
length and intensity of the race. p.173). Ensure you replenish different to your original time zone,
electrolytes lost through sweating jet lag can cause decreased
Drinking to thirst cues is better during the race, and not just water. performance. This can be more
than overhydrating before and In longer races, fluid intake is often severe the more time zones you
during the race. If you are well- paired with fuelling in the form of cross, if you travel in an easterly
hydrated (see hydration test, below) sports drinks. Experiment with how direction, if you are an older adult,
many and what type of calories or if you lack travel experience.
Hydrated – pre-race you can absorb this way during The following tips can help your
urine should be a pale training before trying it in a race. body clock synchronize with a
yellow colour (not clear) new environment.
HYDRATION TEST
IDEAL Urine colour is a good indicator Go for an easy jog shortly
HYDRATION of hydration. Use this colour after arrival. This helps you to
chart to assess your hydration acclimatize and wakes your
Overly Dehydrated levels before the race. brain up after the flight.
hydrated Expose yourself to light at
your destination, whether in
MUSCLE CRAMPING the evening when travelling
west to later time zones, or in
Cramps are painful, involuntary INVOLUNTARY CONTRACTION the morning when travelling
muscle contractions that can A cramped calf muscle contracts east to an earlier time zone.
incapacitate you if they happen suddenly and forcefully, causing Avoid light at your
during a race. Calf and foot cramps the heel to plantarflex. destination if you have travelled
are the most common, but they also more than 8 time zones, either
occur in hamstrings and quadriceps. Relaxed by wearing sunglasses until
New research refutes the traditional calf muscle the late morning if travelling
theory that cramps are caused by Cramping east, or avoiding early evening
dehydration. Current theories calf muscle sunlight if travelling west.
suggest that fatiguing exercise Keep hydrated but avoid
causes sustained motor-neuron alcohol before and during the
firing, resulting in cramps due to flight. Eat meals according to
abnormal neuromuscular control. your destination’s time zone to
For immediate treatment, passively help your body clock adjust.
stretch the muscle (hold it in place Take short-acting sedatives
or use the floor to maintain the to aid sleep, caffeine to keep
stretch) until the cramping stops. you awake, or the sleep
hormone melatonin to help
you fight jet lag.
Adjust your sleep schedule
1–2 days in advance of
travelling. Go to bed 1–2 hours
before your usual bedtime if
travelling east, or 1–2 hours
later if travelling west.

211

RACE STRATEGY following a structured training Why you may race faster
programme. You should also have than you train
Before your race, set some A, B, prepared for the terrain, for example,
and C goals. Your A goal should by doing hill training to get ready for If you have prepared well and
be what you can achieve if all a hilly course. tapered your training effectively, you
goes to plan and conditions are should reach race day well rested
good. Your B goal should be a However, unpredictable and in an energy-rich state.
backup, and your C goal should weather conditions or terrain may
be something that you can still be prevent you from following your Heightened feelings of excitement
proud of if your race does not go plan. If this is the case, adjust your on race day cause the sympathetic
according to plan. race strategy to suit the course and nervous system’s “fight-or-flight”
conditions so that you run by effort response (see p.42) to release a
The best way to ensure that you (in other words, by what you know surge of adrenaline, which allows
perform well on race day is to your goal pace feels like) rather your body to perform at a higher
know what your body is capable than continuing to hold onto level than in training. The simple
of and how to pace appropriately, a predetermined pace. motivation of it being a race and not
and you will have learnt these by just another workout can also have a
dramatic effect on your performance.

Planning your race PACE POSITION

One useful strategy is to divide the AIM: Settle into your planned pace AIM: Find a good position for
race into four phases: Pace, Position, your strategy
Drive, Kick. Each phase has a goal • Have in mind a starting pace
that you can match to your overall (or effort) that you know you • Look around you. If there are
plan. You may decide to pace yourself people running at your pace, latch
evenly, or to start slower and increase • can sustain. on to a group to reduce the mental
pace later. This will depend on the At the starting line, it is easy to get
terrain and conditions, and your belief swept up in the excitement and • burden and share the pacemaking.
in your ability to hold a chosen pace. start too fast. This can interfere with If your goal is to win or place well,
your pacing early in the race, so it play to your strengths. Runners with
RACE BREAKDOWN is important to stay calm, run your good speed may choose to “sit and
Split your race distance into stages kick” by staying behind the leader
at which you can implement your • own race, and settle into your pace. and speeding past them at the end.
strategy. Divide the first three Get comfortable at your planned A runner with good endurance may
phases equally, but the final “Kick” pace and monitor how your perceived choose to lead and increase the
should be saved for the last stretch. effort is matching up with your pace, exhausting other competitors
planned pace. Try not to pay too until they cannot keep up.
5 KM much attention to what is going
1.5 KM on around you.

10 KM 1.5–3 KM
3.5 KM 3.5–6.5 KM

HALF MARATHON 7–14 KM
7 KM 14–28 KM

MARATHON
14 KM

212

HOW TO TRAIN Racing Tips

Race recovery that may have taken a back seat in Racing highs and lows
your life while you focussed on the
Competing in a race takes maximal race. Most importantly, make sure Your body can react to the exertion
effort, and you should plan to take a you reward yourself for all the hard of racing in extreme ways. You may
couple of days to a couple of weeks off work you have put in and what you be lucky, or unlucky, enough to
training to recover, depending on the have accomplished. experience these two phenomena.
length and intensity of the race. Your
recovery should be active, but make Deciding when to return to Runners’ high, a feeling of euphoria
sure your activities are low in impact training will depend on how your body induced by long-distance running, is
and intensity (see p.174). is feeling in the aftermath of the race. a legend told by runners around the
You should start with easy continuous world. Until recently, there was little
The training programme leading running until you feel your legs feel science to explain this phenomenon.
up to a race, especially a marathon, recovered, then add some strides or Now, advances in brain imaging can
can take its toll both mentally and short sprints to your workouts to verify that endurance running does
physically. Take care of any ailments activate your neuromuscular system. elicit a flood of hormones in the brain.
that may have cropped up during Build this recovery time into your Known as endorphins, these
the build-up or in the race. Use this seasonal plan (see p.161). hormones are associated with mood
time to catch up on work, social uplift and elation. This endorphin
engagements, and other things KICK release appears to be an example of
a neurological “reward” response to
DRIVE AIM: Finish as fast as possible intense aerobic activity, which is likely
part of our evolutionary history.
AIM: Maintain your plan and set • Use that last rush of adrenaline
yourself up for a big finish and motivation to sprint for the The “wall” is a physiological state
caused by depleting glycogen stores
• As you fatigue, focussing on • finishing line. in the liver and muscles. When this
relaxation cues and practising Prepare to accelerate when you happens, you may feel sudden and
self-talk can help get you through reach the last 500 m of the race. extreme fatigue, heaviness, loss of
those tough moments when you In a shorter race, you may be able coordination in the legs, blurry vision,
to “kick” up the pace for up to 400 m; and a lack of concentration. Most
• want to quit. at the end of a marathon, you may marathon runners can relate to “hitting
Dig deep into your energy reserves only be able to sprint the last 100 m. the wall” in the later stages of a race.
and increase your pace – if you are While the condition can be mitigated
able to – or at least maintain your by adequate fuelling (see p.210) and
pace. Push yourself for a personal pacing, recent research suggests that
best or top placing. your physiology and metabolism
actually change after approximately
90 minutes of running, making what
seemed to you like a sustainable
pace now difficult to maintain.

3–4.5 KM 500 M
6.5–9.5 KM 500 M
14–20.6 KM 500 M
28–41.7 KM 500 M

213

SCIENCE OF RUNNING

GLOSSARY

adenosine triphosphate (ATP) The goal pace The estimated pace in minutes
molecule that stores, transports, and per km or mile you must run to achieve a
releases the energy used to power goal race time.
muscle contractions. ground reaction force (GRF) The equal
aerobic respiration The primary method and opposite force applied to the body
of energy production during endurance during contact with the ground.
exercise, when the body uses oxygen to heart rate reserve (HRR) The range of
convert glucose into ATP. heart activity available to you for exercise;
alactic The most immediately available the difference between your resting heart
energy system, it powers sudden or rate (RHR) and your maximum heart rate.
explosive movements. internal load The measure of effort you
The anaerobic alactic system is fueled put in during a workout or race, such as
by stored ATP and creatine phosphate. heart rate, breathing rate, or RPE.
anaerobic respiration The method of isometric A type of muscle contraction
energy production the body uses during during which the muscle does not change
strenuous exercise when there is a in length.
shortage of oxygen. Results in lactate kinematics The measurement of motion
accumulation so can only last a short time. of the human body without respect to
biomechanics The study of forces and forces (e.g. joint angles).
movements of the body during running kinetic chain A concept that describes
– also known as “running form”. the body as a chain of linked segments.
concentric A type of muscle contraction Each segment contributes individual
during which the muscle is shortened. movements that link up with adjoining
distal Bodily structures sited further away segments into larger movements
from the core of the body. along the chain.
early loading phase The beginning kinetic energy Energy created by motion.
of the running cycle; involves the first lactate threshold The highest intensity
15–20 per cent of stance as the leading of exercise you can manage before
foot makes initial contact with the ground. your body begins to exponentially
eccentric A type of muscle contraction accumulate lactate.
during which the muscle lengthens. midstance phase The period during
external load An objective measure of which the centre of mass (COM) is directly
the volume of work done by the body, over the top of the base of support, when
such as distance, time, or steps taken. the maximum vertical GRF occurs and
float phase The period of time in running the braking force transitions to a
during which both feet are off the ground. propulsive force.
This is a sub-phase of the swing phase moment or torque A measure of how
in the running cycle, and is also known much a force acting on an object causes
as ‘flight phase’. that object to rotate about an axis.
footstrike pattern The location on PB Personal Best
the foot that first makes contact with proximal Bodily structures sited closer
the ground. Footstrike patterns are to the core of the body.
classified as rearfoot, midfoot, or forefoot.

214

rate of perceived exertion (RPE) scale MUSCLE GROUPS
A quantitative measure of the effort
imparted during exercise. RPE is deep six muscles A group of hip external
measured on an 11-point scale. rotator muscles that is commonly tight in
running economy The energy demand distance runners.
for a given velocity of submaximal running, distal hamstrings The end of the
determined by measuring the steady-state hamstring muscles closest to the knee;
consumption of oxygen (VO2) and the their action is to flex the knee.
respiratory exchange ratio. Variables such external rotators (of the hip) Muscles
as genetics, environmental conditions, that rotate the hip outwards.
running shoes, fitness, and biomechanics hip abductors Muscles that help to
can affect the amount of oxygen used at maintain pelvic stability in the frontal
a given speed. plane during running. Hip abductors resist
running form see biomechanics contralateral pelvic drop.
stance phase The period during which hip adductors Muscle group on the
the foot is in contact with the ground. It inside of the thigh that pulls the thigh in
comprises approximately 40 per cent of towards the midline. Includes adductor
the running cycle (less as speed longus, adductor brevis, adductor magnus,
increases). pectineus, and gracilis.
swing phase The period of running hip extensors Muscle group that extends
during which the foot is not in contact the hip and draws the thigh back. Includes
with the ground. It comprises gluteals, adductor magnus, and
approximately 60 per cent of the running hamstrings.
cycle (more with increasing speed). hip flexors Muscle group that flexes
terminal stance phase The final sub- the hip and raises the thigh up toward
phase of the stance phase when the hip, the chest. Includes iliopsoas (iliacus and
knee, and ankle are in maximal extension psoas major), rectus femoris, sartorius,
to propel the body forwards. and tensor fasciae latae (TFL).
toe-off The moment the foot leaves the internal rotators (of the hip) Muscles
ground to drive the body forward. that rotate the hip inwards.
training load An overall measure of stress proximal hamstrings The end of the
on the body due to training. This is hamstring muscles closest to the hip.
calculated as the product of the volume Proximal hamstrings extend the hip.
(external load) and intensity (internal load)
of your workouts.
training volume The measure of the
quantity and effort involved in training,
often measured in kilometres, miles,
or by duration.
VO2 max A measure of how much
oxygen the body can consume during
maximal effort.

215

SCIENCE OF RUNNING

INDEX

5km programme, beginners alactic system 214 autonomic nervous system vasodilation 45
190–91 altitude 51 (ANS) 38, 42 bone marrow 43
American College of Sports bones
10km programme B
advanced programmes Medicine 50 feet and ankles 22–23
194–95 amino acids 32–33 back anatomy 17 hips 26–27
beginners 192–93 anaerobic base 160 see also spine injury recovery time 56
anaerobic capacity training joints 20
A back pain, lower 31 knees 24–25
37, 185 balance 40–41, 144–47 pelvis 28–29
abdominal muscles anaerobic cell respiration ball-and-socket joint 21 spine 30–31
anatomy 16, 30–31 ball exercises strength training 152
diagonal elastic support 33, 34–35, 214 stress fractures 63, 152
49, 146, 148–49 anatomy 14–51 hamstring ball roll-in bounding drill 88
see also core ankle dorsiflexors 16 140–41 box jump 150–53
ankle evertors 112–13, 116 braces 56
abduction 10 ankle invertors 114–15, piriformis ball release brain
abductors 215 94–95 central governor model 170
accelerations 188 117 control network 38
Achilles tendinopathy 55, ankle plantar flexors 17 single leg ball squat pain response 170–71
ankles 136–39 psychological-
58, 99
Achilles tendon anatomy 22–23 TFL ball release 92–93 motivational model 171
ground reaction force ball release stretches braking forces 46
anatomy 23 breathing
evolution 40 (GRF) 48 92–95
function in running 18–19 injury risks 55 beetroot juice 210 plank exercises 146
strength training 108–11, instability 99, 100, 116, 117 beginners regulation 42
movement terminology bunions 107
154–55 5km programme 190–91 burnout 171
activation sessions 188 10–11 10km programme 192–93 buttocks 62–63
adduction 10 muscles 16–17, 22–23 half-marathon programme see also gluteal muscles
adductors 16, 17, 215 pronation 73
adenosine triphosphate sprains 99 196–97 C
strength training marathon programme
(ATP) 33, 34, 214 cadence
adipose tissue 32 100–107, 112–17 202–5 footwear 64
adrenal glands 38, 43 subtalar neutral position training plans 160, 176 ground reaction force
adrenaline 43, 212 biceps 16 (GRF) 47
advanced programmes 103 biomechanics increasing 70
antenatal care 65 definition 214
10km 194–95 arches see foot arches injury prevention 64 caffeine 210, 211
half-marathon 198–201 arms injury risks 54 calcaneus 23
marathons 206–9 monitoring 169 calf muscles
aerobic base 160 diagonal elastic support running economy 165
aerobic cell respiration 33, 49, 148 blood circulation 36–37 cramps 211
34–35, 214 blood lactate dynamic stretching
aerobic training 37 muscles 16–17 concentration 35
age, injury prevention 65 posture 74 blood pressure 43 82–83
air pollution 51 arteries 36 blood vessels
arthritis 9 capillaries 34
216 ATP (adenosine vasoconstriction 44
triphosphate) 33, 34, 214
atrial natriuretic peptide 43

function in running 18–19 see also abdominal elevation 56 cramps 211
strength training 108–11, muscles endocrine system 38 injury risks 55
core temperature 44–45 endorphins 43, 213 joints 20
136–39, 150–55 coronal plane 10 endurance, aerobic cell movement terminology
torque 48 cortisol 43
capillaries 34, 36 cramps 211 respiration 34 10–11
carbohydrates 32, 172, 210 cross training 187 endurance training muscles 16, 22–23, 102
carbon dioxide 36 cryotherapy 174 posture 74
carioca drill 89 cytoplasm 35 capillaries 34 pronation 73
cartilage 20 immune system 175 step width 71
cartilage repair 56 D “energy release phase” 46 strength training 100–107
cell respiration 33, 34–35 energy sources 32–33 stress fractures 63
cells 34 data 168 “energy storage phase” 46 subtalar neutral position
central nervous system deadlifts 132–33 energy systems 33
(CNS) 41, 43 deep gluteal syndrome epinephrine (adrenaline) 103
centre of mass (COM) 43, 212 windlass mechanism 111
running cycle 14 62–63 erythropoietin 43 see also foot arches;
spring-mass model 46–47 dehydration 45, 173 eversion 10
cerebellum 39 deltoids 17 evolution 40 heels
cerebral cortex 38, 41 depletion training 178 exercise femoroacetabular
cerebrum 38 diabetes 42 equipment 99
cervical extensors 17 diagonal elastic support terminology 10–11 impingement (FAI)
childbirth see also training 27, 128
pelvic floor 147 49, 146, 148–49 Exercise Associated
post-partum running 65 diet 32–33, 172, 210 Hyponatraemia (EAH) “fight-or-flight” response
children, training load 65 distal muscles 135, 214 173, 211 42, 43, 212
cold (atmosphere), distance goals 182–83, exertion monitoring 162
adjusting for 51 extension 11 fitness
collagen 17 184–85 external load 169, 214 assessment 162–67, 168
COM see centre of mass distance runs 180 eyes 41 development 160, 169
competition distraction techniques 170 tests 166–67
training plans 159 dorsiflexion 10, 48 F training principles 178
see also races drafting 50
compression 56 drag 50 fartlek runs 183 flexion 11
compression garments 174 drills 77, 84–89 fasting 178 float sub-phase 15, 69, 214
concentric contraction 19, drinking 173, 211 fast-twitch muscle fibres 19 food 32–33, 172, 210
51, 214 dumbbells 99 fat (body) 32 foot arches
connective tissue 19 fat (diet) 32
contraction of muscles E fatigue anatomy 22, 23
18–19 strength training 100–107,
cool down 76 ears 41 “hitting the wall” 35, 213
Cooper test 166 eccentric contraction 18, lactate accumulation 34 110–11, 112–17
coordination 40–41, 144–47 monitoring 168 foot doming 100–103
core 51, 214 training assessment 165 footstrike pattern
anatomy 30–31 economy 165, 215 fat metabolism 35
posture 74 “elastic strain energy” 46 fatty acids 32, 35 deep gluteal syndrome
strength training 136–41, elbow flexors 16 feet 214
elbow joint 20 anatomical variations 54
144–53 electrolyte depletion 173, anatomy 22–23 footwear 64
bunions 107 forefoot 9, 47, 48, 72
211 ground reaction force
electrostimulation 174
(GRF) 47, 72
myths 9
rear-foot 47, 48, 72
running cycle 14
footwear 64
forces, impact 46–47, 214
fuelling 172

217

G H changes in muscle initial contact 14
actions 51 injuries
gait haemoglobin 37
contralateral pelvic drop half-marathons running power 164 ground reaction force
73, 129 training 186–87 (GRF) 46
footstrike pattern 72 advanced programme hinge joint 20–21
knee valgus 73 198–201 hips myths 9
pain effects 56 anatomy 16, 17, 26–27 overuse 51
pronation 73 beginners programme deep gluteal syndrome prevention 64–65, 76, 99,
stride patterns 70–71 196–97
62–63 158
gastrointestinal tract 210 hallux valgus 107 gluteal tendinopathy recovery times 56
gender differences hamstrings rehabilitation 99, 187
62–63 risk factors 6, 54
hormones 43 anatomy 16, 17 hip socket impingement running cycle 66–69
injury prevention 65 cramps 211 self-help 56
injury sites 55 distal and proximal 215 27 sites at risk 55
gliding joint 20 function in running 18–19 iliotibial band pain 61 insulin 42, 43
glucose 32, 33, 34 strength training 120–35, injury risks 55 intercostal muscles 16
gluteal muscles joints 21 internal load 169, 214
anatomy 17, 26, 29 140–41 modified pigeon stretch interneurons 41
strength training 118–35, hamstring tendinopathy interval training 184–85, 188
90–91 intestines 38, 210
136–37, 140–43, 150–55 55, 99 movement terminology inversion 10
gluteal tendinopathy 55, health benefits 6 isometric contraction 101,
health checks 162 10–11 105, 214
62–63 heart muscles 16–17, 26–27, 29 IT band pain 61, 71, 99
glycogen 32, 34, 172, 210 piriformis ball release
glycogenolysis 33 anatomy 37 J
glycolysis 34–35 hormones 43 94–95
goal pace 164, 181, 189, regulation 42 strength training 118–31, joints
heart rate 163, 165 movement terminology
212, 214 heart rate reserve (HRR) 136–39, 150–55 10–11
gonads 38 163, 214 stress fractures 63 types 20–21
GPS monitors 169 heat acclimation protocol TFL ball release 92–93
gravity 51 45 “hitting the wall” 35, 213 K
greater trochanteric bursitis Heat and Humidity homeostasis 42
Guidelines (American hormones 42–43, 65, 211, kidneys 43
see gluteal tendinopathy College of Sports 213 kinematics 214
ground reaction force (GRF) Medicine) 50 HRR (heart rate reserve) kinetic chain 49, 136, 214
heat (atmosphere), 163, 214 kinetic energy 46–47, 214
anatomy 18, 22 adjusting for 45, 50 humidity 50 knees
definition 214 heat exposure 45 hydration 173, 211
footstrike pattern 47, 72 heatstroke 45 hyperbaric therapy 174 alignment 124
impact absorption heel drop 108–11 hyponatraemia 173, 211 anatomy 20, 24–25, 54
heel offset 64 hypothalamus 39, 44, 45 bodyweight load 11
improvements 98 heels hypothyroidism 42 ground reaction force
injuries 46 Achilles tendinopathy 58
running cycle 14 anatomy 23 I (GRF) 48
spring-mass model plantar heel pain 55, iliotibial band pain 61
ice 56, 174 injury risks 55
46–47 60, 99 iliotibial band pain 61, 71, 99 movement terminology 11
torque 48 strength training 108–11 immune system 175
growth hormone 43 height, Q-angles 24 impact absorption 98
gut motility 210 hills impact forces 46–47

218

INDEX

myths 9 M MTSS 55, 59 O
patellofemoral pain 55, muscle cramping 211
marathons muscle fibres oestrogen 42, 43
57, 71, 99 advanced programme optimal loading 56
step width 71 206–9 anatomy 16, 19, 31 orthotics 56, 60
strength training 120–29, beginners programme training adaptations 37 oscillation, vertical 71
202–5 muscles osteoarthritis 9
142–43, 150–55 “hitting the wall” 213 calf 18–19 ovaries 43
knee valgus 73 pace calculator 164 contraction 18 overhydration 173
“knock knees” 73 training 161, 176, core 16, 30–31 overstriding 70
180–81, 183, 185 distal 135, 214 overtraining syndrome 42,
L energy sources 32–33
massage 175 feet and ankles 16–17, 54, 165, 169
lactate 34, 37, 183 maximum heart rate overuse injury 51, 76
lactate threshold (LT) 22–23, 102 oxygen
(MHR) 163 glycogen storage 32, 210
34–35, 166–67, 181, medial tibial stress groups 215 aerobic respiration 34
183, 214 heart 37, 43 altitude 51
legs syndrome (MTSS) 55, 59 hips 16–17, 26–27, 29 delivery systems 36–37
calf stretch 82–83 meditation 175 knees 24–25
forward leg swing 78–79 medium runs 180 pelvis 28–29 P
muscles 16 melatonin 211 proximal 135, 215
side leg swing 80–81 menisci 20, 24, 25 repair 19 pace
see also calf muscles; mental health 175 response to nervous goal pace 164, 181, 189,
metabolism 33–35, 44 212, 214
quadriceps metatarsal bones 22, 23, system 18, 39 lactate threshold (LT)
ligament grafts 56 skeletal 16–17 166–67, 181
ligaments 63, 111 training adaptations 37 monitoring 164, 169
MHR (maximum heart working 18–19 pace-change runs 183
core 30–31 muscle soreness/strain, progression runs 182
feet and ankles 22–23 rate) 163 recovery time 56 race strategies 212–13
hips 26–27 microtears 19 muscle spindles 41 tempo runs 181
joints 20, 21 midsole cushioning 64 myoglobin 37 training programmes
knees 24–25 midstance 14, 67, 214 myths 9 159, 189
nuchal 40 mitochondria 34, 37
pelvis 28–29 mobility 174 N pain
ligament sprain, recovery moment see torque lower back 31
time 56 momentum 161 neck muscles 17 monitoring 168
liver monitoring of training nerves rating 56
glycogen storage 32 relief 56
nutrient distribution 162–64, 168–69 movement impulses 18 thresholds and training
motivation 159, 170, 171, sciatic 29 170
32–33 nervous system 38–39,
oxygen circulation 36 175, 213 40–41, 42 pancreas 38, 43
loading see training load motor control 38 net moment 48 parasympathetic nervous
loading phase 46, 66, 214 motor cortex 39, 41 neuro-endocrine system 38
loads, internal and external motor neurons 39, 41, 211 neuromuscular junctions 39 system 42, 175
169, 214 mountain climber exercise neurons 39 parathyroid 38
long runs 180 nitrate 210 patella 20, 24, 25
LT see lactate threshold 144–47 nuchal ligament 40 patellofemoral pain 55, 57,
lunge 142–43 movement nutrition 32–33, 172, 210
lungs, oxygen circulation 36 71, 99
lypolysis 35 control 38–39 pectoral muscles 16
planes of motion 10
terminology 10–11
unconscious 42

219

pelvic floor 65, 147 ground reaction force “runner’s knee” see anaerobic cell
pelvis (GRF) 48, 125 patellofemoral pain respiration 35

anatomy 28–29 strength training 120–25, running cycle 14–15, 46, strength training 135
contralateral pelvic drop 132–35, 138, 142–43, 66–69 training plans 159
150–55 see also spring-mass spinal cord 38, 39, 41
73, 129 model spine
diagonal elastic support R anatomy 30
running economy 165, movement terminology 11
49, 148–49 races 215 muscles 17
hip hike 118–19 advanced programmes rotation 147
pelvic alignment 128 176–77 running form spinal alignment 135
pelvic rotation 139 beginner programmes injury prevention 74–75 vertebrae 20
peripheral nervous system 176–77 injury risks 54 spring-mass model 46–47
(PNS) 38 hydration 211 training plans 158 sprints
pineal gland 39 muscle cramping 211 see also biomechanics hills 186
piriformis muscle 27, 62, nutrition 172, 210 race strategies 213
90–91, 94–95 recovery 213 running gait see gait training plans 188
piriformis syndrome see recovery time 161 running power 164 squats 103, 124, 136–39
deep gluteal syndrome strategy tips 212–13 stability
pituitary gland 39, 43 training plans 159, 161 S anatomy 22, 26, 27, 28
planes of motion 10 ankles 99, 100, 116, 117
plank exercises 144–49 rain 50 sacrum, stress fractures 63 core 31
plantar fascia 22, 111 rate of perceived exertion sagittal plane 10 hip abductors 71, 118, 126
plantar fasciitis 60 sciatic nerve 29, 62–63 legs 85, 136
plantarflexion 10, 48 (RPE) 162, 165, 166–67, sedatives 211 upper body function 66
plantar flexor muscles, 215 sensors for monitoring 169 stance phase 15, 46–47,
strength training 108–11 recovery runs 180 sensory control 38 67–68, 215
plantar heel pain 55, 60, 99 recovery stretches 77 sensory cortex 41 step down exercise
pollution 51 recovery time 171, 174–75, sensory neurons 41 120–21, 124
post-partum running 179, 213 sensory receptors 44 step length, ground
65, 147 refuelling 172 shin reaction force (GRF) 47
posture 74–75 rehabilitation 99, 161, 187 step rate see cadence
pregnancy 65, 147 Relative Energy Deficiency injury risks 55 step up exercise 122–23,
progression runs 182 in Sport (RED-S) 42, 63 stress fractures 63 125
pronation 10, 73 repair process in shins, medial tibial stress step width 71
proprioceptors 40 muscles 19 syndrome (MTSS) 55, 59 stiffness (leg springs) 98,
propulsion 98, 102, 108 repetition training 184–85 shivering 44 150–55
protein 32, 172 resistance training 9, 64 shoes, myths 9 strength training
proximal muscles resisted toe 104–7 short runs 180 ankles and feet 100–117
135, 214 resting heart rate (RHR) shoulder joint 21 cautions 98, 108, 132,
pyruvic acid 34–35 163 side flexion 11
rhomboid muscles 17 skeletal muscles 16–17, 18 136, 142, 144, 151, 155
Q Romanian deadlift 134 skeleton, joints 20–21 eccentric 48
rotation 10, 11, 48–49 sleep 43, 171, 175, 211 equipment 99
Q-angles 24 routines 76–77 slipstream 50 injury prevention 64
quadriceps RPE (rate of perceived slow-twitch muscle fibres myths 9
exertion) 162, 165, 19, 37 planning drills 98–99
anatomy 16 166–67, 215 sodium levels 173 progression 99
cramps 211 “runner’s high” 43, 213 soleus 17, 22, 24, 110
function in running 18–19 somatic nervous system 38
speed

220

INDEX

reasons for 98 tendinopathy 55 cross training 187 U-V
stress 42, 43 tendinosis, recovery time depletion training 178
stress fractures 63, 152 easy continuous urine 211
stretching 56 variable surfaces 51
tendons running 180 vasoconstriction 44
calf stretch 82–83 effort 189 vasodilation 45
dynamic 9, 76, 78–83 function 18 fast continuous running veins 36
forward leg swing 78–79 injury recovery times 56 vertebrae 20, 30, 39
mobility 174 stiffness 98 181–83 vertical oscillation 71
modified pigeon 90–91 structure 17 fitness assessment vestibulocochlear nerve 41
piriformis ball release targeted strength vision 41
162–67 VO2 max
94–95 training 98 goals 160–61, 182–85
recovery 77, 90–95 tensor fascia latae (TFL) hills 186–87 altitude 51
side leg swing 80–81 injury risks 54 blood lactate
static 76, 90–95 muscles 27, 92–93 intensity 178
TFL ball release 92–93 terminal stance phase 68, interval 184–85 concentration 35
warm-up 9, 76 monitoring 162–64, definition 37, 215
stride patterns 70–71 215 heat training 50
strides terrain 51 168–69 tests 166
drill 87 testes 43 muscle fibre types 19 training 184
training programmes 188 testosterone 43 pace 189
stroke volume 37 thermoregulation 44–45 pain management 170 W
subtalar joint thighs personalization 158, 178
movement 10 phases 177 walk to 5K programme
subtalar neutral position injury risks 55 physical adaptations 19, 190–91
103 strength training 136–39
supplements thirst 173, 211 37, 45, 159, 178 warm-up
hormones 42 thyroid 38, 42, 43 planning 176–77, 179 stretching 9, 76
races 210 thyroxine 42, 43 principles 178 training programmes 188
time-zone adjustments tibia 23, 25, 59 programme selection
tibialis anterior 25, 48 weaknesses, training plans
211 time trials 166 176, 188–89 161
surface variability 51 time-zone differences recovery 159, 161, 171,
sweating 45, 173 211 weather 50–51
swing phase 15, 69, 215 toe-off 15, 215 174–75, 179, 189 weight (as risk factor) 65
sympathetic nervous toes 104–7 volume increases 178 weights (for exercise) 99,
toe spacers 107 warm-up 188
system 42 torque 48, 214 weaknesses 161 132–35
synovial joints 20 trainers 64 workout symbols chart Wet Bulb Globe
training
T activation sessions 188 189 Temperature 50
advanced programmes workout types 178 white blood cells, muscle
taping 56 see also endurance
tarsal bones 20, 22 176–77, 194–95, repair 19
temperature (atmosphere), 198–201, 206–9 training; resistance wind 50
advancing 161 training; strength windlass mechanism 111
adjusting for 45, 50–51 altitude adaptation 19 training
temperature (body), beginners 160, 176–77, training load 56, 64, 161, 221
190–93, 196–97, 202–5 169, 178, 215
regulation 40, 42, 44–45 benefits of planning training volume 188, 215
tempo runs 181 158–59 transverse plane 10
tendinitis, recovery time 56 cautions 98, 108, 132, trapezius 17
136, 142, 144, 151, 155 treadmill tests 166
triceps 17
triglycerides 32, 35

SCIENCE OF RUNNING

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strengthens the intervertebral disc”, Scientific Reports 7 (2017). 65 “Females are more prone to knee injuries and males suffer
46 “Some studies have linked the vertical GRF loading rate with more ankle, foot, and shin injuries.” P. Francis, C. Whatman, K.
injury, while others have found associations between injury and Sheerin K et al., “The Proportion of Lower Limb Running Injuries
the braking (anterior-posterior) force.” H. van der Worp et al., by Gender, Anatomical Location and Specific Pathology”, Journal
“Do runners who suffer injuries have higher vertical ground of Sports Science and Medicine 18 (2019).
reaction forces than those who remain injury-free?”, British 72 “The notions that a rearfoot strike increases injury risk and that
Journal of Sports Medicine 50 (2016). a forefoot strike is more economical have both been refuted by
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222

73 “Contralateral pelvic drop was the most important variable for 171 “When things get tough, telling yourself “I can do this” or
running-related injuries.” C. Bramah C, S. J. Preece, N. Gill et al., “Is “I can work through the pain” can improve your race performance.”
There a Pathological Gait Associated With Common Soft Tissue A.W. Blanchfield, J. Hardy, H.M. De Morree et al., “Talking yourself
Running Injuries?”, American Journal of Sports Medicine 46 (2018). out of exhaustion: the effects of self-talk on endurance
performance”, Medicine & Science in Sports & Exercise 46 (2014).
STRENGTH EXERCISES 175 “Although evidence suggests that it does not increase blood
97 “Strength training has a beneficial effect not just on injury risk, flow or help with removal of metabolic waste products (both often
but also on performance.” B. R. Rønnestad et al., “Optimizing said to be benefits of massage), the positive psychological effects
strength training for running and cycling endurance performance”, of massage are consistently reported in scientific studies.”
Scand J Med Sci Sports 24 (2014). O. Dupuy et al., “An Evidence-Based Approach for Choosing
102 “The foot provides up to 17 per cent of the energy required to Post-exercise Recovery Techniques to Reduce Markers of Muscle
power a stride.” L. A. Kelly et al., “Intrinsic foot muscles contribute Damage, Soreness, Fatigue, and Inflammation”, Frontiers in
to elastic energy storage and return in the human foot”, Journal of Physiology (2018).
Applied Physiology 126 (2019). “Proper sleep hygiene can enhance sleep quality and quantity.”
116 “Approximately one in five people with acute ankle sprains S.L. Halson et al., “Monitoring training load to understand fatigue
go on to develop chronic ankle instability.” O.A. Al-Mohrej et al., in athletes”, Sports Medicine 44 (2014).
“Chronic ankle instability: Current perspectives”, Avicenna Journal 182 “Physiologically, these workouts increase the oxygen uptake
of Medicine 6 (2016). in a higher percentage of muscle fibres, accelerating turnover by
128 “The degree of anterior pelvic tilt during running affects the engaging first the slow-twitch muscle fibres and then the fast-
amount of hip extension achieved in toe-off.” A.G. Schache et al., twitch fibres in the later stages of the run.” R. Canova, Marathon
“Relation of anterior pelvic tilt during running to clinical and Training: A Scientific Approach, IAF, 1999 (p.51).
kinematic measures of hip extension”, British Journal of Sports 183 “The slow-twitch muscles that are activated in the slower
Medicine 34 (2000). sections clear the lactate build-up, improving your muscles’ ability
152 “Long-distance running does not decrease the risk for stress to use lactate as fuel.” R. Canova, Marathon Training: A Scientific
fracture” P. Mustajoki et al., “Calcium metabolism, physical activity Approach, IAF, 1999 (p.53).
and stress fractures”, The Lancet 322 (1983). “Being able to keep the pace of the recoveries as close to the fast
A. Swissa et al., “The effect of pretraining sports activity on the pace as possible, or to decrease their duration, indicates that your
incidence of stress fractures among military recruits”, Clinical muscles have improved ability to clear lactate.” R. Canova,
Orthopaedics and Related Research 245 (1989). Marathon Training: A Scientific Approach, IAF, 1999 (p.52).
M. Fredericson, J. Ngo, and K. Cobb, “Effects of ball sports on 185 “Marathoners with fast 5 km and 10 km race times will be
future risk of stress fractures in runners”, Clinical Journal of Sports better served with training that is closer to lactate threshold.”
Medicine 15 (2005). R. Canova, Marathon Training: A Scientific Approach, IAF, 1999
“Exercises that rapidly subject the body to high loads, such as (pp.60–62).
hopping or jumping off a box are recommended to stiffen bone 210 “Gastrointestinal complaints affect up to 70 per cent of
and reduce stress fracture risk.” C. Milgrom et al., “Using Bone’s long-distance runners.” H.P. Peters et al., “Gastrointestinal
Adaptation Ability to Lower the Incidence of Stress Fractures”, symptoms in long-distance runners, cyclists, and triathletes:
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of Gastroenterology 96 (1999).
HOW TO TRAIN 211 “Drinking to thirst is still your best strategy rather than
168 “Lactate threshold can be measured in a lab, but another overhydrating before and during your race.” E.D.B. Goulet, M.D.
simple way is to use the RPE scale.” J.L. Dantas et al., “Detection of Hoffman, “Impact of Ad Libitum Versus Programmed Drinking
the lactate threshold in runners: what is the ideal speed to start an on Endurance Performance”, Sports Medicine 49 (2019).
incremental test?”, Journal of Human Kinetics 45 (2015). 213 “Physiology and metabolism change after approximately
170 “Listening to fast-paced music, can help push your body 90 minutes of running” I.E. Clark et al., “Dynamics of the power-
further while your brain is occupied.” J. Waterhouse, P. Hudson, duration relationship during prolonged endurance exercise
B. Edwards, “Effects of music tempo upon submaximal cycling and influence of carbohydrate ingestion”, Journal of Applied
performance”, Scand J Med Sci Sports 20 (2010). Physiology 127 (2019).

223

SCIENCE OF RUNNING

ABOUT THE AUTHORS coaches and particularly to my childhood coach and lifelong
friend, Darren Skuja, who ignited my love for the sport at
Chris Napier is a clinician, a researcher specialising in running a young age.
injury prevention, and a keen runner. He is co-owner of Restore
Physiotherapy, a private practice in Vancouver, Canada, and a Publisher’s acknowledgements: DK would like to thank Mark
Clinical Assistant Professor in the Department of Physical Therapy Lloyd and Karen Constanti for additional design, Constance Novis
at the University of British Columbia (UBC). He is a physiotherapist for proofreading, Ruth Ellis for indexing, and Myriam Megharbi for
with Athletics Canada, and has worked with Commonwealth, Pan invaluable help with picture rights clearance.
Am, Olympic, and World Championship teams. As a runner, he
earned a silver medal at the Canadian Junior Track & Field Picture credits: The publisher would like to thank the following for
Championships in 1996 and a bronze medal at the Canadian their kind permission to reproduce their photographs:
University Track & Field Championships in 1997 in the middle (Key: a-above; b-below/bottom; c-centre; f-far; l-left; r-right; t-top)
distances. Having moved up to the marathon in 2010, he has
enjoyed chipping away at his personal best over the years, with 16 Science Photo Library: Professors P.M. Motta, P.M. Andrews,
the help of his coach and co-author, Jerry Ziak. K.R. Porter & J. Vial (clb). 27 Stuart Hinds: Based the figure “Types
of FAI (Femoral Acetabular Impingement)” (br). 32 Science Photo
Jerry Ziak has been a competitive distance runner since 1986, Library: Steve Gschmeissner (cb); Professor P.M. Motta & E. Vizza
a coach since 2005, and co-owner of the running speciality store (crb). 33 Science Photo Library: Professors P. Motta & T. Naguro
Forerunners North Shore, Vancouver, since 2013. His competitive (clb). 34 Science Photo Library: CNRI (cla); Ikelos Gmbh / Dr.
running career began over cross country and on the track, where Christopher B. Jackson (clb). 35 Based on fig.7 from Introduction
he specialized in middle distances ranging from 800m to 10,000m. to Exercise Science by Stanley P. Brown (Lippincott Williams
He ran for Auburn University in Alabama, Boise State University in and Wilkins, 2000): (bl). 50 Practically Science: Based on a
Idaho, and the University of Victoria in British Columbia before figure by Eugene Douglass and Chad Miller from “The Science of
settling down at the University of British Columbia. He used this Drafting” (bl). 51 The Conversation: Based on The Impact of
varied experience to self-coach himself over longer distances, altitude on oxygen levels graph by Brendan Scott (b). 55 Journal of
ultimately achieving a time of 2:17:24 for the marathon. He also Sports Science and Medicine: Based on fig. 2, 3 and 4 from “The
began to coach high school cross country and track as well as half Proportion of Lower Limb Running Injuries by Gender, Anatomical
marathon and marathon clinics. He continues to compete over a Location and Specific Pathology: A Systematic Review.” Francis,
range of distances into his forties and enjoys sharing his Peter et al. Journal of sports science & medicine vol. 18,1 21–31.
knowledge and passion for the sport via his store, his running 11 Feb. 2019 (r/graph). 72 Springer Nature: Based on fig. 1(a) and
clinics, and online coaching. 1(c) from Foot strike patterns and collision forces in habitually
barefoot versus shod runners. Lieberman DE, Venkadesan M,
ACKNOWLEDGEMENTS Werbel WA, Daoud AI, D’Andrea S, Davis IS, Mang’eni RO &
Pitsiladis Y. Nature 463, 531-535 (2010), DOI: 10.1038/nature08723
Authors’ acknowledgements (b). 147 Data based on fig. from Clinical Biomechanics of the
Chris – I owe a great deal of thanks to many people in my life for Spine by A. A. White and M. M. Panjabi (Philadelphia:
making this book possible. To Kate, Bella, and Roewan for your Lippincott, 1978): (t). 159 © The Running Clinic: Based on a
continual support. To my mother, who still inspires me by winning diagram by The Running Clinic (t). 164 McMillan Running: data
her age group, and to my late father, who first advised me on the generated by McMillan Running Calculator - mcmillanrunning.com.
“sit and kick” strategy. To my many coaches over the years— 170–171 Springer Science and Bus Media B V: Based on fig.1
especially my co-author and friend, Jerry Ziak—whom I have in “Do we really need a central governor to explain brain regulation
learned from immensely. To my friends and peers—Paul Blazey, of exercise performance?” Marcora, Samuele (2008). European
Lara Boyd, and Tara Klassen—who helped in proofreading, journal of applied physiology. 104. 929-31; author reply 933. DOI:
editing, and advising. And to the editorial team at DK, who were 10.1007/s00421-008-0818-3. / Copyright Clearance Center -
an absolute pleasure to work with: Salima, Alastair, Clare, Tia, Rightslink (b). 172 University of Colorado Colorado Springs:
Arran, and many more. Based on The Athlete’s Plates developed by Meyer, NL with UCCS’
Jerry – I would like to thank my family for their ongoing support Sport Nutrition Graduate Program in collaboration with the US
of my passion for running. I am also indebted to all my former Olympic Committee’s (USOC) Food and Nutrition Services (b).

224 All other images © Dorling Kindersley
For further information see: www.dkimages.com