Dr. Geoff Burns, an elite ultra racer and sports scientist, discusses the biomechanics of running, the impact of super shoes, calf size on running economy, optimizing running form, shoe technology, and the complexities of athlete diversity in the world of running.
Heat adaptation is crucial for marathon runners, impacting plasma volume expansion and sweat capacity.
Anthropometric features like thin calf muscles aid in running economy and efficient mechanics.
Challenges exist in distinguishing genetic vs. performance differences in elite runners.
Environmental factors like heat training rapidly improve athlete performance in 2 weeks.
Super shoes are preferred for high-intensity training, with barefoot running recommended for foot strength.
Deep dives
Heat Adaptation for Marathon Runners
Marathon runners need to prepare for heat exposure, focusing on expanding plasma volume, enhancing sweat capacity, and mechanizing sweat concentration. Heat adaptation in the body also involves changes in skin vascularization and molecular signaling, such as producing heat shock proteins. Training in heat rapidly boosts an athlete's ability to manage heat stress, providing benefits within two weeks with maintenance doses thereafter.
Anthropometry and Running Performance
Successful runners exhibit unique anthropometric features like longer legs relative to height, enhancing heat dissipation. Research has explored differences in calf circumference and body mass distribution, indicating that skinny calf muscles benefit running economy due to reduced distal mass. Thin tendons and small, elastic muscles in the periphery are favorable for efficient running mechanics and energy return.
Predicting Running Performance Through Body Composition Studies
Studies have suggested that body composition impacts running performance, with elite runners often possessing slender calf muscles for improved running economy. Comparisons between Kenyan and Japanese runners have revealed differences in tendon elasticity and energy return, potentially influencing running capabilities. However, challenges arise in distinguishing genetic differences from differences in performance levels when examining diverse athlete groups.
Environmental Factors and Athletic Performance
Environmental factors like heat adaptation play a crucial role in athletic performance, especially in long-distance events like marathons. Athletes benefit from heat training protocols, such as sauna sessions, to enhance plasma volume expansion, sweat capacity, and heat dissipation mechanisms. Heat adaptation provides rapid physiological adjustments within a two-week period, crucial for improving performance in hot and humid conditions like those expected in the upcoming Paris Olympics.
Research on Running Form Efficiency
Super shoes are being used for specific high-intensity training, yet marathoners switch to normal flats for general training. The longevity of the new foam in super shoes drives the preference for them. Barefoot running is recommended as an occasional training stimulus to maintain foot and lower limb strength.
Physiological Advantages Across Runner Nationalities
Physiological differences across top marathoners of various nationalities are less distinct than previously perceived. The prevalence of optimal physiological traits among Kenyans contributes to their running success, rather than a unique Kenyan genetic advantage.
Financial Incentives in Athletic Excellence
The financial incentive in Kenyan running culture contrasts with the motivation of athletes in other countries where professional running may not lead to significant financial rewards. Access to lucrative rewards in Kenya influences the drive for athletic excellence.
Balancing Proprioception and Muscular Health
Proprioception, foot muscle strength, and reciprocal shoe use for specific and general training are essential in maintaining foot integrity and balance muscle functionality. Overreliance on super shoes reducing foot engagement may lead to foot weaknesses if not supplemented with barefoot training.
Environmental and Cultural Influences on Athletic Excellence
Kenyan running success is attributed to a combination of genetic traits, environment, culture, and financial incentives. The high prevalence of physiological attributes sets the stage for potential excellence, amplified by cultural emphasis on running success and financial rewards.
Unique Characteristics in Training Routines
Training routines of marathoners blend high-intensity workouts in super shoes with general training in regular flats. The balance between using advanced footwear for performance-specific sessions and traditional shoes for regular training ensures foot and muscle robustness for optimal running form and efficiency.
Dr Geoff Burns lives and breaths running. From his own accomplishments as an elite-level ultra racer, Burns has spent years researching the biomechanics of running, the science behind what makes great runners and the impact of the new super shoes in this new age of running. Burns has a PhD in Sports Science, is a physiologist with the US Olympic and Paralympic Committee (USOPC) and is a researcher and engineer with a special interest in running.
