Bas van Hooren, a sport scientist and runner, discusses various topics including the necessity of cool-downs, the differences between treadmill and outdoor running, the training characteristics of older athletes, issues with the Long-Term Athlete Development model, strength and conditioning for runners, and the usefulness of devices and technology for athletes.
The benefits of cool downs after exercise in terms of recovery or performance are not significant, and including a brief cool down for comfort and sweat regulation is recommended.
Running on a treadmill at a 0% incline provides similar physiological demands as running outdoors, making it an effective training tool for recreational runners.
Older athletes can maintain or even improve their performance levels with consistent training, highlighting the importance of training consistency rather than specific methods or intensities.
Deep dives
The effectiveness of cool downs
Research has shown that cool downs after exercise do not have significant benefits in terms of recovery or performance. Several studies have shown that cool downs do not improve subjective metrics such as muscle soreness or objective metrics such as muscle damage or hormone concentrations. It is also suggested that cool downs may not have a significant impact on same-day performance, and may even have a negative effect. However, there may be some slight positive effects on next-day performance. Overall, while cool downs may not be necessary for recovery or immediate performance, including a brief cool down for comfort and sweat regulation is recommended.
Treadmill versus outdoor running
Research has found that running on a treadmill at a 0% incline provides similar physiological demands as running outdoors. Only one study out of many has shown that a 1% incline on the treadmill matches outdoor running in terms of oxygen consumption. Additionally, research suggests that up to speeds of 16 kilometers per hour, there is no significant difference in physiological demands between 0% and 1% incline on a treadmill. Biomechanically, there are small differences between treadmill and outdoor running, but they are generally not considered to be significant. Therefore, for recreational runners, using a treadmill at a 0% incline can be an effective training tool, especially in situations with inclement weather or when access to a track is limited.
Case studies on older athletes
Case studies on older athletes have shown that exceptional physiological parameters and performance can still be achieved with age. For example, a 75-year-old middle-distance runner had a peak oxygen consumption (VO2 max) of 50.5 milliliters per kilogram per minute, the highest ever recorded. Another case involved a 71-year-old marathon runner with high VO2 max (46.9 milliliters per kilogram per minute) and exceptional running economy. These case studies highlight that with adequate training, older athletes can maintain or even improve their performance levels. This is encouraging for older athletes who aim to continue competing and improving their personal bests.
The Importance of Consistency in Training for Older Athletes
Consistency in training plays a crucial role in the performance of older athletes. Case studies of two world-class older athletes revealed that their exceptional running economy and performance can be attributed to their consistent training over the years. One athlete, at 70 years old, trained around 140 kilometers per week in the lead up to a marathon, a training volume usually seen in athletes in their peak age. The other athlete, in the last 25 years, did not miss a week of training. Consistency in training, rather than specific training methods or intensities, seems to be a key factor in maintaining performance as athletes age.
The Concept of Sensitive Periods in Training
The concept of sensitive periods in training suggests that there are specific age ranges during which individuals are more responsive to certain training stimuli, leading to greater improvements in performance. However, research challenges the validity of these sensitive periods, as sports performance is a complex integration of various psychological, physical, and biomechanical factors. There is no separate neural component for each performance factor, making the concept of sensitive periods for different abilities questionable. The effectiveness of specific training methods within proposed sensitive periods has also been found to be inconsistent. Instead, focusing on overall training consistency and individualized approaches may be more beneficial for athletes, regardless of their age.
Bas van Hooren is a sport scientist, sport science consultant, and a runner with multiple national championship medals. In this interview we discuss a number of topics Bas has researched, including practical applications of these findings.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Are cool-downs necessary?
-Is there a physiological or biomechanical difference between treadmill and outdoor running?
-What do we know about the physiology and training characteristics of the best older athletes in the world (70+)?
-Are there "sensitive periods" and what are the issues with the Long-Term Athlete Development model?
-Strength and conditioning science and application for runners and endurance athletes
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