Running Science

by Owen Anderson

  3. Anderson, O. Training technique from 70s returns with vengeance, but don’t expect disco to follow. Running Research News, Vol. 14 (5), pp. 1, 6-10, June-July 1998.

  Chapter 14 Running-Specific Strength Training

  1. Anderson, O. Things mom forgot to tell you about strength training. Running Research News, Vol. 15 (3), pp. 1, 3-5, Apr. 1999.

  2. Paavolainen, L. et al. Explosive strength training improves 5-km running time by improving running economy and muscle power. Journal of Applied Physiology, Vol. 86 (5), pp. 1527-1533, 1999.

  Chapter 15 Hill Training

  1. Gabaldón, A. et al. Mechanical function of two ankle extensors in wild turkeys: Shifts from energy production to energy absorption during incline versus decline running. Journal of Experimental Biology, Vol. 207 (Part 13), pp. 2277-2288, June 2004

  2.Gascon, S.S. and Gottschall, J.S. The optimal method of hill interval training: Continuous versus random. Medicine & Science in Sports & Exercise, Vol. 42 (5), p. 140, 2010.

  3. Anderson, O. What Heikki taught me. Running Research News, Vol. 17 (1), pp. 1, 5-7, 2001.

  4. Owen Anderson, personal observation.

  5. Escamilla, R.F. et al. Effects of throwing overweight and underweight baseballs on throwing velocity and accuracy. Sports Medicine, Vol. 29 (4), pp. 259-272, 2000 .

  6. Byrnes, W.C. and Clarkson, P.M. Delayed onset muscle soreness and training. Clinics in Sports Medicine, Vol. 5 (3), pp. 605-614, 1986.

  7. Braun, W.A. and Dutto, D.J. The effects of a single bout of downhill running and ensuing delayed onset of muscle soreness on running economy performed 48 h later. European Journal of Applied Physiology, Vol. 90 (1-2), pp. 29-34, 2003.

  8. Endurance conditioning. In Endurance in sport, R.J. Shephard and P.O. Astrand, eds. Oxford: Blackwell Scientific, 1992, pp. 294-295.

  9. Larsen, H.B. Kenyan dominance in distance running. Comparative Biochemistry and Physiology Part A: Molecular & Integrative Physiology, Vol. 136 (1), pp. 161-170, 2003.

  10. Owen Anderson, personal observation

  Chapter 16 Speed Training

  1. Horwill, F. An Obsession for running. Carnforth: Colin Davies, 1994.

  2. Daniels, J. Daniels’ running formula. 2nd ed. Champaign, IL: Human Kinetics, 2005.

  3. Schatzle, J., Jr. Finding fartlek: The history and how-to of speed play. Running Times, www.runnersworld.com/workouts/finding-fartlek, Nov. 2002.

  Chapter 17 Cross-Training

  1. Anderson, O. Do running and cycling provide reciprocal benefits, or is there a one-way street? Running Research News, Vol. 10 (1), pp. 10-11, Jan.-Feb.1994.

  2. Anderson, O. More evidence that runners can pedal their way to faster running race times. Running Research News, Vol. 10 (5), pp. 10-11, Sept.-Oct. 1994.

  3. Miller, T. Racing responses of trained runners to performance programming instruction during standing bike-interval training. PhD Thesis, University of Utah, 1993.

  4. Anderson, O. Recover during hard training and race faster with the “Miller method.” Running Research News, Vol. 9 (5), pp. 1-4, Sept.-Oct. 1993.

  5. Moroz, D. and Houston, M. The effects of replacing endurance running training with cycling in female runners. Canadian Journal of Applied Sports Science, Vol. 12, pp. 131-135, 1987.

  6. Anderson, O. Can stair machines help your running? Running Research News, Vol. 10 (1), pp. 11-12, Jan.-Feb.1994.

  7. Eyestone, E. et al. Effect of water running and cycling on maximum oxygen consumption and 2-mile run performance. American Journal of Sports Medicine, Vol. 21 (1), pp. 41-44, 1993.

  8. Bushman, B. et al. Effects of four weeks of deep-water run training on running performance. Medicine & Science in Sports & Exercise, Vol. 29 (5), pp. 694-699, 1997.

  9. Svedenhag, J. and Seger, J. Running on land and in water: Comparative exercise physiology. Medicine & Science in Sports & Exercise, Vol. 24 (10), pp. 1155-1160, 1992.

  10. DeMaere, J.M. and Ruby, B.C. Effects of deep water and treadmill running on oxygen uptake and energy expenditure in seasonally trained cross-country runners. Journal of Sports Medicine and Physical Fitness, Vol. 37 (3), pp. 175-181, 1997.

  11. Anderson, O. Things your mother forgot to tell you about cross training. Running Research News, Vol. 11 (6), pp. 1, 5-7, 1995.

  Chapter 18 Altitude Training

  1. Prommer, N. et al. Total hemoglobin mass and blood volume of elite Kenyan runners. Medicine & Science in Sports & Exercise, Vol. 42 (4), pp. 791-797, 2010.

  2. Saunders, P. et al. Improved running economy and increased hemoglobin mass in elite runners after extended moderate altitude exposure. Journal of Science & Medicine in Sport, Vol. 12 (1), pp. 67-72, 2009.

  3. Neya, M. et al. The effects of nightly normobaric hypoxia and high intensity training under intermittent normobaric hypoxia on running economy and hemoglobin mass. Journal of Applied Physiology, Vol. 103 (3), pp. 828-834, 2007.

  4. Vogt, M. and Hoppeler, H. Is hypoxia training good for muscles and exercise performance? Prog Cardiovascular Disease, Vol. 52 (6), pp. 525-533, 2010.

  5. Bärtsch, P. et al. Intermittent hypoxia at rest for improvement of athletic performance. Scandinavian Journal of Medicine & Science in Sports, Vol. 18 (Suppl.1), pp. 50-56, 2008.

  6. Buskirk, E. et al. Maximal performance at altitude and on return from altitude in conditioned runners. Journal of Applied Physiology, Vol. 23, pp. 259-266, 1967.

  7. Wilber, R. Application of altitude/hypoxic training by elite athletes. Medicine & Science in Sports & Exercise, Vol. 39 (9), pp. 1610-1624, 2007.

  8. Lydiard, A. Running to the top. 2nd ed. G. Gilmour, ed. Aachen, Germany: Meyer & Meyer Sport, 1997.

  9. Roels, B. et al. Is it more effective for highly trained swimmers to live and train at 1200 m than at 1850 m in terms of performance and haematological benefits? British Journal of Sports Medicine, Vol. 40 (2), p. e4, 2006.

  10. Bailey, D. et al. Implications of moderate altitude training for sea-level endurance in elite distance runners. European Journal of Applied Physiology and Occupational Physiology, Vol. 78 (4), pp. 360-368, 1998.

  11. Richalet, J.P. and Gore, C.J. Live and/or sleep high: Train low, using normobaric hypoxia. Scandinavian Journal of Medicine & Science in Sports, Vol. 18, Suppl. 1, pp. 29-37, Aug. 2008.

  12. Stray-Gundersen, J. and Levine, B.D. Live high, train low at natural altitude. Scandinavian Journal of Medicine & Science in Sports, Vol. 18, Suppl. 1, pp. 21-28, Aug. 2008.

  13. Robertson, E. et al. Reproducibility of performance changes to simulated live high/train low altitude. Medicine & Science in Sports & Exercise, Vol. 42 (2), pp. 394-401, 2010.

  14. Millet, G. et al. Combining hypoxic methods for peak performance. Sports Medicine, Vol. 40 (1), pp. 1-25, 2010.

  Chapter 19 Frequency and Volume

  1. Larsen, H.B. Training principles in distance running. In Running & science: In an interdisciplinary perspective, J. Bangsbo and H.B. Larsen, eds. Copenhagen: Munksgaard, 2000, pp. 123-147.

  2. Pollock, M.L. et al. Frequency of training as a determinant for improvement in cardiovascular function and body composition of middle-aged men. Archives of Physical Medicine & Rehabilitation, Vol. 56 (4), pp. 141-145, 1975.

  3. Wenger, H.A. and Bell, G.J. The interactions of intensity, frequency, and duration of exercise training in altering cardiorespiratory fitness. Sports Medicine, Vol. 3 (5), pp. 346-356, 1986.

  4. Hagan, R. et al. Marathon performance in relation to maximal aerobic power and training indices. Medicine & Science in Sports & Exercise, Vol. 13 (3), pp. 185-189, 1981.

  5. Hagan, R. et al. Marathon performance in relation to maximal aerobic power and training indices in female distance runners. British Journal of Sports Medicine, Vol. 21 (1), pp. 3-7, 1987.

  6. Marti, B. et al. Relationship of training and life-style to 16-km running time of 4000 joggers: The ’84 Bern “Grand-Prix” study. International Journal of Sports Medicine, Vol. 9 (2), pp. 85-91, 1988.

  7. DeBusk, R. et al. Training effects of long versus short
bouts of exercise in healthy subjects. American Journal of Cardiology, Vol. 65 (15), pp. 1010-1013, 1990.

  8. Murphy, M.H. and Hardman, A.E. Training effects of short and long bouts of brisk walking in sedentary women. Medicine & Science in Sports & Exercise, Vol. 30 (1), pp. 152-157, 1998.

  9. Anderson, O. Best training methods to improve aerobic capacity. Running Research News, Vol. 2 (6), pp. 1-2 & 5-6, 1986.

  10. Dotan, R. et al. Relationships of marathon running to physiological, anthropometric, and training indices. European Journal of Applied Physiology, Vol. 51, pp. 281-293, 1983.

  11. Sjödin, B. and Jacobs, I. Onset of blood lactate accumulation and marathon running performance. International Journal of Sports Medicine, Vol. 2 (1), pp. 23-26, 1981.

  12. Grant, S. et al. First-time marathoners and distance training. British Journal of Sports Medicine, Vol. 18, pp. 241-243, 1984.

  13. Foster, C. et al. Physiological and training correlates of marathon running performance. Australian Journal of Sports Medicine, Vol. 9, pp. 58-61, 1977.

  14. Anderson, O. Extra miles and workouts don’t help novice marathoners. Running Research News, Vol. 11 (2), pp. 1, 5-6, 1995.

  15. Costill, D. Inside running: Basics of sports physiology. Indianapolis, Indiana: Benchmark Press, 1986, pp. 85-121.

  16. Sjödin, B. and Svedenhag, J. Applied physiology of marathon running. Sports Medicine, Vol. 2 (2), pp. 83-99, 1985.

  17. Costill, D. et al. Adaptations to swimming training: Influence of training volume. Medicine & Science in Sports & Exercise, Vol. 23, pp. 371-377, 1991.

  Chapter 20 Intensity

  1. Burke, E. and Franks, D. Changes in VO2max resulting from bicycle training at different intensities holding total mechanical work constant. Research Quarterly, Vol. 46 (1), pp. 31-37, 1975.

  2. Smith, D. and Wenger, H. The 10 day aerobic mini-cycle: The effects of interval or continuous training at two different intensities. Journal of Sports Medicine, Vol. 21, pp. 390-394, 1981.

  3. Helgerud, J. et al. Aerobic high-intensity intervals improve VO2max more than moderate running. Medicine & Science in Sports & Exercise, Vol. 39 (4), pp. 665-671, 2007.

  4. Snell, P. et al. High intensity training programs for well-conditioned runners. Medicine & Science in Sports & Exercise, Vol. 21 (2), # 448, 1989.

  5. Paavolainen, L. et al. Explosive strength training improves 5-km running time by improving running economy and muscle power. Journal of Applied Physiology, Vol. 86, pp. 1527-1533, 1999 .

  6. Acevedo, E.O. and Goldfarb, A.H. Increased training intensity effects on plasma lactate, ventilatory threshold, and endurance. Medicine & Science in Sports & Exercise, Vol. 21 (5), pp. 563-568, 1989.

  7. Mikesell, K.A. and Dudley, G.A. Influence of intense endurance training on aerobic power of competitive distance runners. Medicine & Science in Sports & Exercise, Vol. 16 (4), pp. 371-375, 1984.

  8. Davies, C.T. and Knibbs, A.V. The training stimulus: The effects of intensity, duration and frequency of effort on maximum aerobic power output. Internationale Zeitschrift für Angewandte Physiologie, Einschliesslich Arbeitsphysiologie, Vol. 29, pp. 299-305, 1971.

  9. Karvonen, R. et al. The effects of training on heart rate: A “longitudinal study.” Ann Med Exper Biol Fenn, Vol. 35, pp. 307-315, 1957.

  10. Faria, I. Cardiovascular response to exercise as influenced by training of various intensities. Research Quarterly, 41 (1), pp. 44-50, 1970.

  11. Nordesjo, L.O. The effect of quantified training on the capacity for short and prolonged work. Acta Physiologica Scandinavica, Vol. 90, Suppl. 405, 1974.

  12. Gaesser, G.A. and Rich, R.G. Effects of high- and low-intensity exercise training on aerobic capacity and blood lipids. Medicine & Science in Sports & Exercise, Vol. 16 (3), pp. 269-274, 1984.

  13. Henritze, J. et al. Effects of training at and above the lactate threshold on the lactate threshold and maximum oxygen uptake. European Journal of Applied Physiology, Vol. 54, pp. 84-88, 1985.

  14. Shephard, R. Intensity, duration and frequency of exercise as the determinants of the response to a training regime. Internationale Zeitschrift für Angewandte Physiologie, Einschliesslich Arbeitsphysiologie, Vol. 26, pp. 272-278, 1968.

  15. Schantz, P. et al. Adaptation of human skeletal muscle to endurance training of long duration. Clinical Physiology, Vol. 3, pp. 141-151, 1983.

  16. Saltin, B. et al. Response to exercise after bed rest and after training. Circulation, Vol. 38 (5 Suppl.), VII, pp. 1-78, 1968.

  17. Wenger, H.A. and Macnab, R.B. Endurance training: The effects of intensity, total work, duration and initial fitness. Journal of Sports Medicine, Vol. 15, pp. 199-211, 1975.

  18. Midgley, A. et al. Is there an optimal training intensity for enhancing the maximal oxygen uptake of distance runners? Sports Medicine, Vol. 36 (2), pp. 117-132, 2006.

  19. Anderson, O. Things were so easy until vVO2max and then tlimvVO2max had to come along. Running Research News, Vol. 15 (2), pp. 1-5, 1999.

  20. Paton, C. and Hopkins, W. Effects of high-intensity training on performance and physiology of endurance athletes. Sportscience, Vol. 8, pp. 25-40, 2004.

  21. Anderson, O. Best training methods to improve aerobic capacity. Running Research News, Vol. 2 (6), pp. 1-2, 5-6, 1986.

  Chapter 21 Recovery

  1. Cosca, D. and Navazio, F. Common problems in endurance athletes. American Family Physician, Vol. 76(2), pp. 237-244, 2007.

  2. Reilly, T. and Brooks, G. Exercise and the circadian variation in body temperature measures. International Journal of Sports Medicine, Vol. 7, pp. 358-362, 1986.

  3. Sleep deprivation and the athlete. In Sleep deprivation, C. Kushida, ed. New York: Marcel Decker, 2004, pp. 313-314.

  4. Effect of an active warm-down following competitive soccer. In Science and football IV, W. Spinks, T. Reilly, and A. Murphy, eds. London: Routledge, 2002, pp. 226-229.

  5. Bonen, A. and Belcastro, A.N. Comparison of self-selected recovery methods on lactic acid removal rates. Medicine & Science in Sports & Exercise, Vol. 8, pp. 176-178, 1976.

  6. Lactate removal at rest and during exercise. In Metabolic adaptations to prolonged physical exercise, H. Howald and J.R. Poortmans, eds. Basel: Birkhauser Verlag, 1975, pp. 101-105.

  7. Fox, E.L. Sports physiology. Philadelphia: Saunders, 1984, p. 81.

  8. Costill, D. Inside running: Basics of sports physiology. Indianapolis, Indiana: Benchmark Press, 1986, pp. 107-108.

  9. Muscle glycogen and electrolytes following exercise and thermal dehydration. In Metabolic adaptations to prolonged physical exercise, H. Howald and J. R. Poortmans, eds. Basel: Birkhauser Verlag, 1975, pp. 352-360.

  10. Dimsdale, J. et al. Post-exercise peril: Plasma catecholamines and exercise. Journal of the American Medical Association, Vol. 251, pp. 630-632, 1984.

  11. The efficacy of deep-water running. In Contemporary ergonomics, P. McCabe, ed. London: Taylor & Francis, 2002, pp. 162-166.

  12. Maughan, R. Fluid and electrolyte loss and replacement in exercise. Journal of Sports Sciences, Vol. 9 (special issue), pp. 117-142, 1991.

  13. Reilly, T. et al. Long-haul travel and jet lag: Behavioural and pharmacological approaches. Medicina Sportiva, Vol. 7, pp. E115-E122, 2003.

  14. Burke, E. and Ekblom, B. Influence of fluid ingestion and dehydration on precision and endurance in tennis. Athletic Training, pp. 275-277, 1982.

  15. Cleak, M. and Eston, R. Delayed onset muscle soreness: Mechanisms and management. Journal of Sports Sciences, Vol. 10, pp. 325-341, 1992.

  16. Newham, D. The consequences of eccentric contractions and their relationship to delayed-onset muscle pain. Journal of Applied Physiology, Vol. 57, pp. 353-359, 1988.

  17. Clarkson, P. et al. Muscle soreness and serum creatine kinase activity following isometric, eccentric, and concentric exercise. International Journal of Sports Medicine, Vol. 7, pp. 152-155, 1986.

  18. Schwane, J.A. and Armstrong, R.B. Effect of training on skeletal muscle injury from downhill running in rats. Journal of Applied
Physiology, Vol. 55, pp. 969-975, 1983.

  19. Ebbeling, C. and Clarkson, P. Exercise-induced muscle damage and adaptation. Sports Medicine, Vol. 7, pp. 207-234, 1989.

  20. Pierrynowski, M.R. et al. Effects of downhill or uphill training prior to a downhill run. European Journal of Applied Physiology, Vol. 56, pp. 668-672, 1987.

  21. Overtraining, Immunosuppression, exercise-induced muscle damage, and anti-inflammatory drugs. In The clinical pharmacology of sport and exercise, M. Gleeson, A. K. Blannin, and N. P. Walsh, eds. Amsterdam: Excerpta Medica, 1997, pp. 47-57.

  22. Howatson, G. and Van Someren, K.A. Ice massage: Effects on exercise-induced muscle damage. Journal of Sports Medicine and Physical Fitness, Vol. 43, pp. 500-505, 2003.

  23. Dawson, B. et al. Effects of immediate post-game recovery procedures on muscle soreness, power, and flexibility levels over the next 48 hours. Communication to the Annual Meeting of the Australian Society for Sports Medicine, 2002.

  24. Eston, R. and Peters, D. Effects of cold water immersion on the symptoms of exercise-induced muscle damage. Journal of Sports Sciences, Vol. 17, pp. 231-238, 1999.

  25. Sellwood, K. et al. Ice-water immersion and delayed-onset muscle soreness: A randomised controlled trial. British Journal of Sports Medicine, Vol. 41 (6), pp. 392-397, 2007.

  26. Experts pour cold water on athletes’ ice-bath remedy. Nov. 4, 2010. Fox Boston. www.myfoxny.com/story/17449882/experts-pour-cold-water-on-athletes-ice-bath-remedy?clienttype=printable.

  27. Reilly, T. and Piercy, M. The effect of partial sleep deprivation on weight-lifting performance. Ergonomics, Vol. 37, pp. 107-115, 1994.

  28. Owen Anderson, personal observation.

  29. Wilson, P.B. et al. Dietary tendencies as predictors of marathon time in novice marathoners. Int J Sport Nutr Exerc Metab, Vol. 23 (2), pp. 170-177, 2013.

  30. Tarnopolsky, M. et al. Postexercise protein-carbohydrate and carbohydrate supplements increase muscle glycogen in men and women. Journal of Applied Physiology, Vol. 83(6), pp. 1877-1883, 1997

  31. Roy, B. and Tarnopolsky, M. Influence of differing macronutrient intakes on muscle glycogen resynthesis after resistance exercise. Journal of Applied Physiology, Vol. 84, pp. 890-896, 1998.