Downhill Running And Field Studies Of Ultra Runners With Gianluca Vernillo, PhD
Jun 28, 2018
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Gianluca Vernillo, PhD, is an assistant professor at the University of Milan and a leading expert in mountain ultra trail runners' physiology. He delves into the biomechanics of downhill running, explaining its unique challenges and the impact on fatigue and muscle strain. Vernillo discusses how targeted downhill training can improve performance and reduce injury risk. The conversation also touches on the physiological effects of ultra-endurance running on lung and bone health, emphasizing the need for tailored training that mimics race conditions.
Downhill running distinctly increases impact shock and muscle strain, necessitating specific training to prepare ultramarathon runners for these demands.
Understanding the various types of fatigue, including central and peripheral fatigue, is crucial for developing effective recovery strategies in ultramarathon athletes.
Energy costs for ultramarathon runners increase significantly during downhill sections, highlighting the importance of tailored training and further research on these challenges.
Deep dives
Biomechanics of Downhill Running
Downhill running significantly differs from level surface running in terms of biomechanics and muscle impact. The negative incline causes increased vertical oscillation of the center of mass, leading to higher impact shock with each foot strike. This shock can result in muscle strain and damage, particularly during ultramarathon events that include extensive downhill segments. Events like the Tor des Géants, which features 330 kilometers of mountainous terrain, exemplify how downhill running can exacerbate muscle damage due to the cumulative impact over long distances.
Types of Fatigue in Ultra Runners
Ultramarathon runners experience various types of fatigue that can be categorized as peripheral, central, and psychological. As the duration of the race increases, central fatigue tends to have a more significant impact, shifting the balance away from muscle-level fatigue. Central fatigue relates to the nervous system's ability to drive muscle contractions, whereas peripheral fatigue stems from physiological changes in the muscles themselves. Understanding these distinctions aids in comprehending performance outcomes and recovery strategies for athletes participating in long-distance events.
Impact on Muscle Function Post-Race
After intense races like the Tor des Géants, muscle function can be compromised, with individuals experiencing a 20-30% reduction in their ability to generate maximal force. Despite significant muscle damage, athletes maintain a level of force production that allows them to complete the race, albeit at a slower pace. The observed muscle damage results from both eccentric and concentric contractions, highlighting the necessity for pacing strategies that consider this decline in muscle capability. This aspect also underlines the importance of recovery protocols post-race to aid muscular healing and performance restoration.
Running Economy and Energy Costs
The running economy of ultramarathon participants tends to decline due to physical and biomechanical factors, resulting in a higher energy cost over the race duration. Research indicates that downhill running specifically incurs an increased energy cost, with findings suggesting an approximate 13% rise in energy expenditure for downhill sections compared to level running. This impact emphasizes the necessity of incorporating downhill training in ultramarathon preparations to enhance physiological adaptations and improve overall performance. However, the complexities surrounding energy costs in ultramarathon running underline a need for further research as each race presents unique challenges.
Recommendations for Ultra Running Training
To optimize training effectiveness, ultramarathon runners are encouraged to incorporate more specific uphill and downhill running sessions into their programs. Long-duration training sessions that mimic race conditions are crucial, and athletes should practice with the gear they will use on race day, including hydration packs and trekking poles. This specificity prepares the body for the unique demands of ultramarathons and enhances physical adaptations necessary for performance. Ultimately, adjusting training routines to reflect race conditions can lead to better endurance and overall success in ultramarathon events.
Gianluca Vernillo, PhD is one of the world's leading scientists studying mountain ultra trail runners. Today he brings a vast amount of science and practical insight from his years of studying the uphill, downhill, and other physiologic features of extreme endurance running in the world's toughest mountain courses.
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