Just started Running? Not sure what it is all about – the breathing, pacing, speed?

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!