Daniels’ Running Formula - IATCCC

[Pages:18]Daniels' Running Formula

Greg Miller Cranbrook Kingswood

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Start with a Philosophy

How does running fit into your educational philosophy? What is your coaching philosophy?

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Four Ingredients to Success

Genetic Makeup Motivation Opportunity Coaching

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What is Success?

Popular culture

WINNING has become more important than any other consideration.

ONE WINNER ? the person or team who finishes first.

Reality

winning is a spectrum from first place to the individual who has achieved something of great personal significance.

"The race belongs not only to the swift and strong ? but to those who keep on running." - unk

if everyone feels like a winner, everything else will take

care of itself.

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Universal Currency

Time

Energy

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Time

Need time to do anything and everything

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Energy

Why do we need energy?

Breath Eat Sleep Live

How can we make most efficient use of energy?

Training

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What is Training?

Acquisition of skills and competencies For running, the competency that must be acquired is an optimized physiology

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What is Physiology?

Collection of Systems

Cardiovascular (E/L) Muscular (E/L) Lactate threshold (T)* Aerobic capacity (I)* Speed (R )* Economy of effort (R )*

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*In the strictest sense, only the first two items are physiological systems; the remaining are components of other systems.

Because it is only these components with which we are concerned, the liberty is taken to list those items as systems.

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Cardiovascular System

Components ?Heart ?Vessels ?Blood

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MHR (Maximum Heart Rate)

Cardiovascular and Muscular systems are best trained by continuous activity that maintains a heart rate of approximately 75% of the MHR. MHR=220 ? age

(for a 17 year old, MHR=203 bpm)

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Heart Strength

Quantified as cardiac output, Q Q = HR x SV

Q = Cardiac Output (mL/minute) HR = Heart Rate (measured in beats/minute) SV = Stroke Volume (mL/beat)

Training will increase SV Manifested by decreased HR

Q = (70beats / min)(70mL / beat) = 4900mL / min = 4.9L / min

HR = Q = 4900mL / min = 61beats / min SV 80mL / beat

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Vessels

Vessel attributes :

nature of tissue (in particular, muscle tissue) surrounding the vessel presence of deposits within the vessel vessel diameter (greatest influence on hydrodynamics)

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Blood

Blood Flow influenced by:

vessel attributes pressure difference (btwn heart and blood destination) viscosity (thickness)

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Muscular System

?Cells comprise muscles ?Cell Contraction/relaxation moves muscles ?Muscles respond to training by increasing:

?number, and size of mitochondrial sites

sites combine fuel and oxygen creating energy

?activity of oxidative enzymes increased

reaction rate increased is that between oxygen and fuel

?distribution of blood vessels

creation of capillaries

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When Exercise Begins...

Exercised muscles relax and allow blood vessels to increase in diameter. The resulting increased volume afforded blood in the exercised area decreases the blood pressure in that area.

The heart beats faster and with greater power, resulting in a moderate increase in central blood pressure. The net result is a larger difference in pressure between heart and area of muscle activity.

Blood flow is diverted from areas less needy of oxygen (digestive organs, skin, etc) to those more needy (muscles of running legs).

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