Running & Science Running & Science – in an Interdisciplinary Perspective This book gathers a number of disciplines – in an Interdisciplinary Perspective relevant to science of running. Several chap- ters focus on the various aspects of perfor- mance in running, whereas others deal with how to train to improve performance in run- ning with specific descriptions of the training performed by top-class runners. The aspect of how to avoid injuries is also thoroughly covered. All chapters provide up-to-date knowledge about running presented by world leading experts within running. The book is a useful tool for researches, teachers, coaches and runners to understand how to optimise performance in running. Other books in the series: • Sailing & Science • Soccer & Science M UNKSGAARD • European Diversity in Sport EDITOR: Jens Bangsbo & Henrik B. Larsen and Physical Activity Institute of Exercise and Sport Sciences ISBN 87 16 12349-9 University of Copenhagen MUNKSGAARD PREFACE Running & Science 1 RUNNING & SCIENCE 2 PREFACE Running & Science Editors Jens Bangsbo & Henrik B. Larsen Series editor Jens Bangsbo Munksgaard Institute of Exercise and Sport Sciences University of Copenhagen Copenhagen 2000 3 RUNNING & SCIENCE RRRUNNINGUNNINGUNNING & SCIENCECIENCECIENCE Copyright © 2001 Institute of Exercise and Sport Sciences, University of Copenhagen Editors: Jens Bangsbo & Henrik B. Larsen Series editor: Jens Bangsbo Design and layout: Allis Skovbjerg Jepsen Front page: Robert Delaunay: Løberne, 1926. Fotos: p. 18, 48, 66, 108, 119: Sports Foto. p. 84: Sparta Archive. p. 122, 137, 148: Private. ISBN 87 16 12349-9 All rights reserved. The reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying and recording, and in any information retrieval system, is forbidden without the written permission of the publisher. Printed in Denmark 2001. Institute of Exercise and Sport Sciences University of Copenhagen Nørre Allé 51 DK-2200 Copenhagen Phone: +45 35 32 08 29 Fax: +45 35 32 08 70 e-mail: [email protected] Homepage: www.ifi.ku.dk 4 PREFACE Content Preface ........................................................................................................7 Preword......................................................................................................9 List of editors and authors...................................................................... 11 About the editors ..................................................................................... 13 About the authors .................................................................................... 15 Physiological capacity of the elite runner............................................ 19 Tim Noakes Muscle fibre type characteristics of the runner.................................. 49 Jesper L. Andersen Physiological factors affecting running performance ........................ 67 Carlo Capelli & Pietro E. di Prampero Running economy ................................................................................. 85 Jan Svedenhag Prevention of overuse injuries in running ........................................ 109 Albert Gollhofer Training principles in distance running ............................................ 123 Henrik B. Larsen Training volume and intensity............................................................ 149 Leif Inge Tjelta and Eystein Enoksen 5 RUNNING & SCIENCE 6 PREFACE Preface In August 1997 the 2nd “European Congress of Sport and Exercise Science” was held in Copenhagen with more than 800 participants. The scientific programme covered all aspects of exercise and sport sciences with more than 100 invited speakers and 400 presentations. Within the theme “Science and Sport” a number of symposia covered sports from a multidiciplinary perspective. As many people have ex- pressed an interest in this multidisciplinary approach of sport we have decided to produce a series of books on „soccer“, „sailing“, „running“ and „European diversity in sport and physical activity“, respectively. We have been fortunate that so many experts have agreed to contribute to the books allowing for an integration of physiological, psychological, historical and social aspects of the sport. Each chapter in the books provides up-to-date knowledge about the topic and includes a high number of references to allow the reader to go further into depth with the subject area. It is anticipated and hoped that the books will be useful for university researchers, teachers and students as well as for interested coaches. We will like to express our appreciation to the authors and reviewers as well as the editors for their great effort, which has enabled us to produce these informative books. Jens Bangsbo Series Editor 7 RUNNING & SCIENCE 8 PREWORD Preword This book gathers a number of disciplines relevant to science of running. A number of chapters focus on the various aspects of performance in running, whereas others deal with how to train to improve performance in running with specific descriptions of the training performed by former top-class runners. The aspect of how to avoid injuries is also thoroughly covered. All chapters provide up-to-date knowledge about running. Any scientific approach has to have its foundation in practical experiences with running and the authors of this book are duly selected by their combined scientific expertise and long-term practical experience with running. Thus, the book is a useful tool for researches, teachers, coaches and runners to understand how to optimise perfor- mance in running. We will take this opportunity to extend our gratitude to the authors and the individuals who have been involved in the reviewing of chapters in this book, Preben K. Pedersen, Jean-René Lacour, Jan Svedenhag, Erik B. Simonsen, A. Lennart Julin, Gustav Schwenk and Michael Kjær. We hope you will find the book interesting and enjoy your reading. Jens Bangsbo & Henrik B. Larsen Editors 9 RUNNING & SCIENCE 10 ABOUT THE AUTHORS List of Editors and Authors JESPER L. ANDERSEN, Copenhagen Muscle Research Centre, Department of Molecular Muscle Biology, Rigshospitalet, Section 9312, Juliane Mariesvej 20, 1.th., 2100 Copenhagen Ø, Denmark. Telephone: (+45) 3545 6501 Fax: (+45) 3545 6500 E-mail: [email protected] JENS BANGSBO, Institute of Exercise and Sport Sciences, University of Copenhagen, Universitetsparken 13, 2100 Copenhagen Ø, Den- mark. Telephone: (+45) 3532 1623 Fax: (+45) 3532 1600 E-mail: [email protected] CARLO CAPELLI, Dipartimento di Scienze e Tecnologie Biomediche, School of Medicine, University of Udine, Via Gervasutta 48, 33100, Udine, Italy. Telephone: (+39) 432 520188 Fax: (+39) 432 600828 E-mail:[email protected] EYSTEIN ENOKSEN, Department of Sport and Biology, Norwegian University of Sport and Physical Education, P.B. 4014, U.S., 0806 Oslo, Norway. Telephone: (+47) 2326 2310 Fax: (+47) 2326 2451 E-mail: [email protected] ALBERT GOLLHOFER, Department of Sport Science, Allmandring 28, 70569 Stuttgart. Telephone: (+49) 6853186 E-mail: [email protected] HENRIK B. LARSEN, Institute of Exercise and Sports Sciences, University of Copenhagen, Universitetsparken 13, 2100 Copenhagen Ø, Denmark. Telephone: (+45) 3675 5317 E-mail: [email protected] T. D. NOAKES, Bioenergetics of Exercise Research Unit, University of Cape Town, Sports Science Institute of South Africa, Boundary Road Newlands, 7700, South Africa. Telephone: (021) 6867330 Fax: (021) 6867530 E-mail: [email protected] 11 RUNNING & SCIENCE JAN SVEDENHAG, Department of Clinical Physiology, Karolinska Institute, S:t Göran Hospital, 112 81 Stockholm, Sweden. Telephone: (+46) 8 5870 1515 Fax: (+46) 8 5870 1928 E-mail: [email protected] PIETRO E. DI PRAMPERO, Dipartimento di Scienze e Tecnologie Biomediche, School of Medicine, University of Udine, Via Gervasutta 48, 33100, Udine, Italy. Telephone: (+39) 432 520188 Fax: (+39) 432 600828 LEIF INGE TJELTA, Institute of Physical Education, Stavanger University College, P.O.Box 2557, Ullandhaug, 4091 Stavanger, Norway. Telephone: (+47) 5183 3523 Fax: (+47) 5183-3540 E-mail: [email protected] 12 ABOUT THE AUTHORS About the Editors Jens Bangsbo is associate professor at the Institute of Exercise and Sport Sciences, University of Copenhagen, where he achieved his doctoral degree with the thesis „Physiology of Soccer – with a special reference to high intensity intermittent exercise“. He has written more than one hundred original papers and reviews. He is the author of 12 books published in a number of different languages. He is a member of the Copenhagen Muscle Research Centre. He has received the „Bio- chemistry of Exercise“ award. He is a member of the International Steering Group on Science and Football. Henrik B. Larsen is a researcher at the August Krogh Institute, Uni- versity of Copenhagen, where he has studied the physiology of running. He is author of many articles on different topics of sports physiology. He is a former 400 m runner and has represented Denmark on the junior national team. Furthermore, he is former national coach (1987- 1995) for the Danish middle- and long distance runners. He is currently performing a number of scientific investigations attempting to reveal the reasons for the Kenyan superiority in middle- and long distance running. 13 RUNNING & SCIENCE 14 ABOUT THE AUTHORS About the Authors Tim Noakes is professor of exercise and sports science at the Univer- sity of Cape Town and the Sports