Physiological Capacity and Run Fitness - part 1

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.

Success As A Runner...

Success as a runner – like runners – comes in many shapes, sizes and speeds. 

Some measure success by speed or pace; others by distance; some measure it by comparisons; some, more importantly, by their own progress. Some measure their success by numbers, data and gadgets; some by feel, perception and sense. 

Some measure success by finishing medals, places and results; others by having the courage to begin.

Some perceive success as survival; others longevity, or performance.

The runner young in years often sees success through comparison to others; to those wiser it comes through self reflection and introspection. Numbers can lie. The mirror does not.

To some the success appears to come by, through and with others. 

Ultimately, your success as a runner comes from you - your expectations, your choices and, most importantly, your actions. 

How much of that success you experience, and others see, is your ultimate running journey.

Maker or Breaker? 6 Keys to Successful New Year Resolutions...

The New Year is here. Well, new Year's Eve is. For many it's customary to make Resolutions for the New Year. They, like us, come in all shapes, sizes and speeds. It may be time for a change. Or, time to freshen up. Perhaps try something new. 
Are you a New Year Resolution 'maker' or a 'breaker' ?

Some are serious, some fun. Some last a day, some a week. Yet, at some time your resolve, or your 'stickability' will be tested.

Follow these 6 Keys to Successful New Year Resolutions and follow to improve your ‘stickability’ through 2014.

1. Resolve: Accept that you’ll have good and bad moments and days. You’ll fall off the wagon. Get back on. Resolve to start again this afternoon, or tomorrow. You’re human. Humans make errors. It’s okay. When you repeat the same error then you’ve made a mistake. Giving up at the first or second hurdle is a mistake. Nothing good in life comes easily. Don’t look for short-cuts for in the end they will disappoint you. 

2. Make a Plan: Hope is good thing when it’s in your heart, but is tough if you’re blinded by it. Habits and routines are the foundation of most things you’d like to change – hence your resolution(s). A plan provides direction and guidance. Explore strategies to uncover your routines and habits. Try or create ways to reinforce new habits when working to break the cycle of past habits. Take a new outlook and new approach to an old resolution. Craziness is often said to be trying to get different results from the same (unsuccessful) ways.

3. Break it Down: Break your plan into more manageable objectives or goals, and smaller periods of time. Focus upon one or two core elements; many others will then fall into place. Focus for a day, then another; then a week, then another. Aim to progress over time, not all the time. Stack your moments, and days and success

4. Team Up: Do your homework. Talk with many, follow few. Work with your spouse/partner, coach or mentor, and squad members. Express your resolution as something you ‘want’ to do, not ‘need’ nor ‘have’ to do. You’re more likely to find support when those important to you understand it is something you want to do. Knowing it’s valued; rather than a compulsion or burden helps. If you usually find your own way, it may be time to consider a training partner, a coach or a squad.

5. Make it public: Promise yourself. Write it down. Write a blog. Construct a FB page. Tweet or Insta it. Follow up. Yet not every detail every minute every day. The glory is yours. Keep it that way for the most part. And, honestly, no-one really wants to know what you ate for breakfast, how many kilometres you cycled, or what café you’re at right now.  N-o o-n-e !

6. Build in success: Reward your progress along the way. Achieve smaller goals with mini steps along your journey. Focus on what you do to achieve each step rather than the final outcome. Graph it, tabulate it, draw it, paint or photograph it. Make a collage. Put it on the fridge. Have a t-shirt made: Front: “I made a resolution…”. Back:  “It wasn’t easy. I showed resolve. Success.”

All the best for 2019 !

Athletic Intelligence & Pain - when to listen...

Athletic intelligence is about changing , altering or adapting what you do to the context of training and/or competition. Pain is one thing that you either need to manage, or it will end up managing you - particularly in relation to training, and getting better.

Once you've sorted out that pain is different to the Self-imposed Discomfort of training and racing (hard) and what to listen for, you need to know when to listen...

There are three general times to listen to your body.

Most importantly, listen when your body tells you something (new). It will send you signs, and you’ll experience them as symptoms. Be vigilant with anything that is sudden, acute or unusual that has a significant impact on your ability to move normally. 

Secondly, listen for *change in relation to warming up for a session, once you’ve cooled down, and upon getting out of bed:

• a change (increase) in how long it takes to warm-up 
• a change (increase in tenderness, stiffness, redness) once you’ve cooled-down (2-4 hours post session) 
• change (increase) in stiffness or soreness first thing in the morning – usually tendon, bursa or joint related 
• a change (increase) in redness, swelling, temperature on or near a sensitive spot
• a change in your/athlete’s manner, mood, technique and/or form, and body language (eg. stooping, facial expression, a limp, extra stretching, extra resting)
• a change in confidence in approaching particular types of training ,and racing

In my experience, these changes are usually indicative of pending injury and are warning signs of failure of an athlete’s body to adapt (maladaptation) to their 'load'. It can also indicate that an aspect of their training has been changed too quickly:

• sudden increase in volume, particularly running
• sudden increase in speed/intensity
• disproportionate increase in volume of intense training without a concomitant reduction in overall volume
• altered mechanics or technique due to posture, fatigue and imbalance
• sudden significant change in the volume or duration and/or speed/intensity to a 'new' surface (grass, athletics track, asphalt and concrete, sand) or terrain (especially steep hills)
• footwear, particularly the 'type' and make; and, the introduction of orthoses
• for triathletes and multi-sporters: significant changes in use of swimming toys (eg. paddles), cycling position or set-up, and running surface, terrain and footwear

The third deals with when training or during the main part of your training sessions – ‘training (and racing) by feel, or perceived exertion’ – and isn’t a focus here, at the moment.

Of course, knowing what to listen for and when are key pieces of this aspect of Athletic Intelligence. Another key piece, is deciding what to do...