Ever wondered what goes on when you run? When you race?
Or how your body responds (to each repetition, set or session) and adapts (to multiple sessions - called training) to get better?
This is the first of a multi-part series on general physiological aspects of endurance run performance.
The next series will investigate specific physiological aspects of endurance (run) performance and how to improve them.
Getting to a run-race start-line is one
thing. Negotiating getting to the finish-line as fast or as easy as possible is another.
An official entry, effective training,
sound health and the right gear will get you to the start-line. Getting to the
finish-line tests your health, training, good fortune, drive and fortitude.
How fast you get there will test your physical
(and mental) capacity, and fitness. So too the course demands (duration. hills, surface, turns)
and environment (heat, humidity, wind, smog/pollution, sun), your experience, and smart choices about pacing and managing
fatigue.
Your racing capacity is ultimately determined by your endurance training background,
racing history, and genetic make-up – your unique physiological, mechanical and
mental passport. And, to the extent you’ve developed the supporting bodily
systems.
All Systems Go…
To get you to the line, red-lining, over the
line, and lining up again requires a large - chiefly under-appreciated -
complex and coordinated effort by all your bodily systems ...
System*
|
Main players
|
Important tasks
|
respiratory
|
· lungs & airways
· breathing muscles
o
diaphragm
o
intercostals
|
· moving air in and out of the body
· exchanging gases (mainly oxygen, carbon-dioxide) and water vapor
with environment
· speech
|
circulatory
(& lymphatic)
|
· heart
· blood vessels
· blood – cells, plasma
|
· transport of nutrients, gases, chemical messengers (hormones),
waste products, and protective bodies around the body
· body temperature management
· maintaining acid-base balance
|
integumentary
|
· skin
· hair, nails
· (sweat) glands
· receptors
|
· barrier to foreign substances
· prevent loss of excessive fluid from cells
· temperature regulation
· sensory information – pressure, hot, cold, pain
· communication – touch, emotion
|
nervous
(and senses)
|
· brain
· nerves
· specialised organs
· chemical transmitters
|
· relationship with outside environment
· regulation of other systems
· abstract thought, learning & memory, reason, emotion
· integration – judgments made from lots of information
· movement – with muscular
|
Endocrine
(hormonal)
|
· hormones
· special glands such as: adrenal, reproductive, pancreas,
|
· works very closely with other systems, particularly nervous,
digestive, reproductive
· transport of chemical messengers – hormones
· regulate growth, nutrient use & storage, adjustment of water
& electrolyte balance
· metabolic rate
|
digestive
(& urinary)
|
· stomach
· intestine(s)
· liver
· pancreas
· kidneys
· bladder
|
· breakdown of large food particles
· absorption of macro- and micro-nutrients
· absorption of water
· formation of blood proteins
· storage site for vitamins & minerals
· carbohydrate storage & metabolism
· detoxification
· maintain blood sugar levels
· maintain normal composition of body fluids
· removal of waste
|
skeletal
|
· axial
o
skull &vertebrae
o
sternum & ribs
· appendicular
o
shoulder girdle & arms
o
pelvic girdle & legs
· joints
|
· support: tissues, organs & muscle attachments
· movement: joints, muscles
· protection of vital organs
· blood cell formation
· storage of minerals
|
muscular
|
· muscles
· tendons
· specialised receptors
|
· posture, mobility and stability: static, dynamic
· movement
· heat regulation
· assist blood flow
|
* the direct system(s) involved with reproduction, development,
and genetic control & inheritance aren’t included
|
||
To run, function or perform at your best, you
and all bodily systems must function optimally.
The systems have different yet complex interactions within and amongst
themselves:
(a) to keep you up and about – alive
(b) for growth & development, repair
& recovery
(c) to cope successfully with the daily
stress and stressors of your environment, lifestyle and training (d) to protect
against invaders and failing systems, and
(e) pass on your genetic passport
Part 2 will explore Optimal Fitness for running.
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