Modern Athlete Magazine Issue 97, August 2017 | Page 34

Ma Coaching
BODY SCIENCE
Final Word on the Sub-2
Last month I gave my thoughts on the Nike Breaking2 attempt in which
Eliud Kipchoge came agonisingly close to running sub-2 hours with a time
of 2:00:23. This month I delve a bit deeper into the topic. – BY ERNEST
HOBBES, BIOMECHANIST
running. Their small body size allows for less heat storage, and
they also have slimmer legs and a higher capacity to use fat as an
energy source.
2 Conditioning
Although VO2Max is often mentioned in endurance sport, it does
not play a significant role in endurance runners. Instead, lactate
threshold and critical speed are seen to be better predictors of
marathon performance. These factors may also be more trainable
than VO2Max, which is predominantly genetically determined. A
runner with a higher lactate threshold will be able to run at a faster
critical speed, and a higher percentage of their VO2max.
Elite marathon runners achieve their best performances at 28.9 years
of age, but VO2Max declines after the age of 20-25 as maximal
heart rate begins to decrease. However, it is believed that running
economy continues to improve after this, as continued training fine
tunes running technique. It is estimated that nine years of marathon
training improves running economy by as much as 15%.
3 Technology
1 Physiology
As heat stress increases, there is a noticeable slowing of running pace. Body size plays a substantial role,
with smaller bodies storing less heat, thus having less effect on running pace. Additionally, a greater
percentage of type 1 (slow twitch) muscle fibres, specifically concentrated in the active limbs, further
enhance endurance performance, as these fibres are more resistant to fatigue and are better suited
to endurance exercise. East African runners seem to be blessed with superior physiology for distance
In summary, there are numerous factors involved in crafting a sub-2
hour marathoner, and while some of these are genetic and present
potential only, it’s the opportunity to unlock this potential that is key
to achieving success.
About the Author
Ernest is a biomechanical, video, and running gait analyst at the
High Performance Centre (HPC) of the University of Pretoria.
NUTRITION
The Brew for You
There’s nothing better than a soothing cup of herbal
tea on a cold winter’s day, but besides being a tasty,
warm, caffeine-free pick-me-up, herbal teas provide
many health benefits. These herbal infusions are
packed with powerful curative properties, aiding
indigestion and relaxation. – BY SALOME SCHOLTZ,
REGISTERED DIETICIAN
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ISSUE 97 AUGUST 2017 / www.modernathlete.co.za
I
n order to run 1:59:59 over 42.2km, an athlete must run an average pace of 14:13min per 5km,
but as Prof. Ross Tucker has pointed out, only a handful of 5km segments at a pace equal to or
faster than 14:13 have actually been run during the past 100 fastest marathons. During Breaking2,
Kipchoge averaged 14:16 and only managed two out of eight segments at 14:13 or below, so what
would enable a runner to maintain a 14:13 pace?
The ideal running shoe should be ultra-light, but provide sufficient
cushioning so the foot and lower leg will need to perform less work
in absorbing impact. It could also contain a mechanism to return
some of the absorbed energy that will otherwise be lost, resulting in
fractionally less effort being needed at the same running speed, or
greater speed at the same level of effort. The Nike Vaporfly used in
Breaking2 incorporates a carbon fibre insole to minimise energy-
loss, but to optimise the effect of such a plate it needs to be tailor-
made for an individual athlete’s height, weight, leg length, etc.