Anand Hatwalné gave a presentation on understanding running physiology and improving running efficiency. He discussed how the body produces energy through different systems, including ATP-PC, anaerobic glycolysis, and aerobic pathways. He emphasized the importance of training the aerobic energy system through easy, high-volume running to increase endurance. Other key points included increasing lactate threshold, VO2 max, and mitochondrial density in muscle fibers to optimize running performance and efficiency.

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

2. Agenda
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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. 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. 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)
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Airtel Delhi Half Marathon 2012: on Sep 30th, 2012 at 6:40 am IST
● Marathon: 3:38:34 (5:10 min/km)
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Standard Chartered Mumbai Marathon 2013: on Jan 20th, 2013 at 5:43
am IST, Category Rank: 65th

5. That was tapping my Potential
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Notice the difference?
Why and how was this possible?
What did I do differently?
If I could do it, why not you?

6. “E” for efficiency: Car analogy
● What makes an efficient car?
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Engine
Quality parts/components, less friction
Quality fuel
Minimum fuel consumption for going maximum
distance
○ etc.
● Now relate this to Running

7. Energy for Running
Energy
Limited
● RHR
● HRmax
Muscle
Glycogen
Fat
Unlimited

8. Energy for Running
Energy
Muscles
Mitochondria

9. Energy for Running
ATP: Adinosine Triphosphate
ATP-PC
Energy
Molecule
(ATP)
Energy
Production
Anaerobic
Glycolysis/
Lactic Acid
Aerobic

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. 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. Glycolytic Energy Subsystem
I
Muscle fibers
Improved
Running
Performance
H+ ions causing Muscle
Acidosis
Mitochondria
Lactic Acid
Energy
Lactate
Threshold
(LT)

13. LT training
I
● Knowing your LTHR
● Observing your Pace@LTHR
Improved
Running
Performance
Lactate
Threshold
(LT)

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. 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. 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. 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. Wish you more power!
● Everyone has a significant Running
Potential
● All you need is a little bit of:
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discipline
patience
consistency and
smart, progressive training
● Results will come and you will be amazed
○ There are no secret workouts!
● Run Happy!

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. Thank you!