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Kilimanjaro and Tokyo Marathon Training Tip 4

Kilimanjaro and Tokyo Marathon Training Tip 4

Factors that affect endurance, performance and aerobic capacity

There are a number of  key factors that affect endurance, performance and aerobic capacity

  • VO2max
  • Running economy
  • Lactate threshold
  • Quick recovery
  • High glycogen storage and well- developed fat utilization.
  • Quick recovery

Improvement in any of these areas will result in an improvement in running performance.

A.VO2 Max

V02 max- V02 max is liters of oxygen per minute.

  • Maximal volume of oxygen that the body can deliver to the working muscles per minute at peak perfomance
  • Main determinant for VO2 max is cardiac output
  • Partly dependent upon genetics, since the size of the left ventricle cannot be changed.
  • The amount of oxygen that muscles can utilize depends on capillary and mitochondrial volumes.
Improving  VO2 MAX
  • Through years of training at high intensities
  • Possible assists from altitude training, altitude tents.
  • Intervals training
Benefits of improving VO2 max
  • The heart can work more effectively, allowing more intense workouts
  • Improved performances in events, slashing personal bests
  • Greater ability to call upon a wider range of speeds
B.Lactate Threshold
  • Intensity of exercise at which lactate begins to accumulate in the blood faster than it can be removed.
  • Important for long races
  • Less dependent upon genetics
  • Can be improved significantly with training
  • Tempo runs contribute a lot to its improvement
C.Running Economy

Refers to how much oxygen is required to cover a given distance measured per kilogram of body weight.


What effects running economy-

  • Constant workout.Running is a skill and like most skills it can be improved.
  • The more someone runs the more efficient they become.
  • The higher the mileage  the faster the finish time.
  • Specific strength training.
  • Technique modification.
  • Footwear choices.
D.Quick recovery

The ability of an athlete to gain the effects of training is reliant on his or her ability to recover

Replenishing glycogen fast helps in speeding up recovery.
  • It typically takes 24 to 48 hours to completely replenish your glycogen stores.
  • Eat high- glycemic index foods. The glycemic index of a food is determined by the effect it has on your blood glucose level.
  • High- glycemic index foods cause a large increase in blood glucose levels

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