Large training capacity is a specific adaptation for the sport of endurance athletes. Ensuring that you can maintain the greatest work output over large time domains. So…..if we need to improve our performance do we increase the size of the tank…OR…increase the efficiency?
What is ‘running efficiency’? Well, let’s think in terms of your MAXIMAL EFFORT. If an athlete was to run 1KM at maximal effort for a time of 4:00mins, we can use this time as their 100%. Now, this same athlete runs a 20km race with an average km time of 5:27min. Meaning that she was able to maintain 73% of her max effort over the 20km race. Now how do we improve efficiency as fast as possible? Well, many would argue that time and effort needs to be put into more running at those longer distances. However, as a physical preparation coach, we look at a faster way to give the athlete MORE TO WORK WITH! The objective is to give athletes MORE physical potential to work within their sport. So when we look at running efficiency let’s go the opposite direction…
IMPROVED MAXIMAL EFFORT = greater sub maximal efforts
HOW CAN WE DO THIS? Tap into the athlete’s nervous system, improve force production and increase lean muscle tissue (USEFUL MUSCLE)
Now we don’t need to use all three, and in many cases, we won’t. It comes entirely down to the individual athlete. Here is the #1 missing approach for many endurance athletes however……MAXIMAL STRENGTH TRAINING.
Maximal strength can also be thought of are NEURAL DEVELOPMENT. Meaning we are trying to stress an individual’s central nervous system to recruit the HIGHEST amount of motor unit recruitment, which then produces their highest amount of force production. So we think less about the heavy loads causing “weight gain” and more about getting the FULL potential our of your nervous system to produce greater force production. Greater force production means improved sub-maximal forces you’re putting into the ground with each stride. Giving an athlete the potential to produce more to increase efficiency is a pretty good outcome right?
So…before you try and increase your running sessions, this is potentially going to be the better option in terms of obtaining results FASTER and more efficiently. Remember – MORE IS NOT ALWAYS BETTER!