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Understanding
Running Physiology
Anand Hatwalné
Running Potential
www.runningpotential.com
team@runningpotential.com
Agenda
●
●
●
●
●
●

Who am I and why am I here?
“E” for Efficiency
Energy systems in our body
Improving efficiency
Other a...
About your speaker
● Have been running for past 8 years or so...
seriously bitten since last 4 years
PRs (or PBs):
● 5K: ~...
About your speaker (contd.)
● Well, that was in the year 2007
Here’s the current state:
● 5K: 21:02 (4:12 min/km) on Jan 1...
That was tapping my Potential
●
●
●
●

Notice the difference?
Why and how was this possible?
What did I do differently?
If...
“E” for efficiency: Car analogy
● What makes an efficient car?
○
○
○
○

Engine
Quality parts/components, less friction
Qua...
Energy for Running
Energy

Limited

● RHR
● HRmax

Muscle
Glycogen

Fat

Unlimited
Energy for Running
Energy

Muscles

Mitochondria
Energy for Running
ATP: Adinosine Triphosphate

ATP-PC

Energy
Molecule
(ATP)

Energy
Production

Anaerobic
Glycolysis/
La...
Energy Pyramid
Competition

V02max
Speed
[>95%HRmax]

Volume

Strength

Economy (Anaerobic)
[85-95% HRmax]

Stamina (Aerob...
Muscle Fibers
I

Improved
Running
Performance

Muscles
absorb

recruit

Oxygen

VO2max
(ml/kg/min)

Muscle fibers

Type I
...
Glycolytic Energy Subsystem
I
Muscle fibers
Improved
Running
Performance
H+ ions causing Muscle
Acidosis
Mitochondria

Lac...
LT training
I

● Knowing your LTHR
● Observing your Pace@LTHR

Improved
Running
Performance

Lactate
Threshold
(LT)
Minimizing Energy Expenditure
● All energy MUST be spent in propelling you
horizontally forward
● Eliminate friction and/o...
What are the key takeaways?
● Teach the body to maximally use the
aerobic energy system (oxidative, fat
burning)
● Increas...
What are the key takeaways?
● Conditioning of Type IIA (oxidative fast
twitch) muscle fibers to behave like slow
twitch mu...
What are the key takeaways?
● Push your VO2Max levels up
● Push your LT up
● If you have an HR monitor, “monitor” the
HR, ...
Wish you more power!
● Everyone has a significant Running
Potential
● All you need is a little bit of:
○
○
○
○

discipline...
Just the beginning...
● Training principles (progressive loading,
supercompensation, “absorbing” training)
● You don’t wan...
Thank you!
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Understanding Running Physiology

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Understanding Running Physiology

  1. 1. Understanding Running Physiology Anand Hatwalné Running Potential www.runningpotential.com team@runningpotential.com
  2. 2. Agenda ● ● ● ● ● ● Who am I and why am I here? “E” for Efficiency Energy systems in our body Improving efficiency Other aspects and techniques Q&A ** All images are copyright of their respective owners as and where applicable. (source: Google Images)
  3. 3. About your speaker ● Have been running for past 8 years or so... seriously bitten since last 4 years PRs (or PBs): ● 5K: ~ 31 minutes ● 10K: ~ ran once, don’t remember ● Half Marathon: ~ Never ran more than 10K ● Marathon: What?
  4. 4. About your speaker (contd.) ● Well, that was in the year 2007 Here’s the current state: ● 5K: 21:02 (4:12 min/km) on Jan 10th, 2013 at 6:11 am IST ● 10K: 44:48 (4:39 min/km) on Jan 3rd, 2013 at 6:04 am IST ● Half Marathon: 1:35:52 (4:31 min/km) ○ Airtel Delhi Half Marathon 2012: on Sep 30th, 2012 at 6:40 am IST ● Marathon: 3:38:34 (5:10 min/km) ○ Standard Chartered Mumbai Marathon 2013: on Jan 20th, 2013 at 5:43 am IST, Category Rank: 65th
  5. 5. That was tapping my Potential ● ● ● ● Notice the difference? Why and how was this possible? What did I do differently? If I could do it, why not you?
  6. 6. “E” for efficiency: Car analogy ● What makes an efficient car? ○ ○ ○ ○ Engine Quality parts/components, less friction Quality fuel Minimum fuel consumption for going maximum distance ○ etc. ● Now relate this to Running
  7. 7. Energy for Running Energy Limited ● RHR ● HRmax Muscle Glycogen Fat Unlimited
  8. 8. Energy for Running Energy Muscles Mitochondria
  9. 9. Energy for Running ATP: Adinosine Triphosphate ATP-PC Energy Molecule (ATP) Energy Production Anaerobic Glycolysis/ Lactic Acid Aerobic
  10. 10. Energy Pyramid Competition V02max Speed [>95%HRmax] Volume Strength Economy (Anaerobic) [85-95% HRmax] Stamina (Aerobic) [75-85% HRmax] Endurance (Aerobic) [<75% HRmax] Off season * Musculo-skeletal development lags Aerobic development!
  11. 11. Muscle Fibers I Improved Running Performance Muscles absorb recruit Oxygen VO2max (ml/kg/min) Muscle fibers Type I (Slow twitch) Type IIA (Fast twitch) Type IIB (Fast twitch)
  12. 12. Glycolytic Energy Subsystem I Muscle fibers Improved Running Performance H+ ions causing Muscle Acidosis Mitochondria Lactic Acid Energy Lactate Threshold (LT)
  13. 13. LT training I ● Knowing your LTHR ● Observing your Pace@LTHR Improved Running Performance Lactate Threshold (LT)
  14. 14. Minimizing Energy Expenditure ● All energy MUST be spent in propelling you horizontally forward ● Eliminate friction and/or braking forces ● Improving running form ● Breathing** ● ...
  15. 15. What are the key takeaways? ● Teach the body to maximally use the aerobic energy system (oxidative, fat burning) ● Increase the pathways in which muscles can be supplied with oxygen ○ Capillary density in lower limbs ● Increase the sheer number of powerhouses in your slow-twitch muscle fibers (Mitochondria) ○ Lots and lots of easy running ○ Repeat : EASY RUNNING ○ Repeat : LOTS of it
  16. 16. What are the key takeaways? ● Conditioning of Type IIA (oxidative fast twitch) muscle fibers to behave like slow twitch muscles ○ Long Runs ○ Type IIB muscle fibers have almost negligible mitochondrial density and myoglobin
  17. 17. What are the key takeaways? ● Push your VO2Max levels up ● Push your LT up ● If you have an HR monitor, “monitor” the HR, not just “watch” it ○ Running in the zones ● Did I mention easy running? ○ Are you a victim of social networking? ○ Keep your speed for races and special days ● Our bodies are smarter than you think. They adapt to things; so keep the stimulus changing by constantly evaluating your fitness levels
  18. 18. Wish you more power! ● Everyone has a significant Running Potential ● All you need is a little bit of: ○ ○ ○ ○ discipline patience consistency and smart, progressive training ● Results will come and you will be amazed ○ There are no secret workouts! ● Run Happy!
  19. 19. Just the beginning... ● Training principles (progressive loading, supercompensation, “absorbing” training) ● You don’t want to be a slow efficient car : Beyond aerobic and anaerobic pathways ● Shoes, arch of foot, achilles tendon, free energy, “elastic recoil”, racing flats etc. ● Hip flexors, knee drive, arms movement (law of pendulum), cadence, running hills ... ● Running drills, dynamic stretching, static stretches/cooldown ... ● Translating all this into faster race times ...
  20. 20. Thank you!

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