The 4th Dimension of Running Performance - Durability
Durability, also referred to as fatigue resistance or physiological resilience, is considered a crucial factor for success in endurance sports, particularly in longer-distance events like marathons and ultrarunning and longer-distance triathlons.
It is described as the ability of an athlete's body to withstand and recover from the demands of prolonged effort, encompassing both physiological and psychological aspects. Durability allows sustained performance over extended periods. While traditional metrics like VO2max, lactate threshold, and running economy are important determinants of performance, durability is considered a "fourth dimension" that influences how well these metrics are maintained as fatigue sets in during a race. Athletes with good durability slow down less in the later stages of long races.
Several strategies and approaches are suggested in the sources for improving durability:
Strength Training and Plyometrics: Incorporating strength training into a running regimen is recommended for improving durability and injury resistance. Studies have shown that adding strength and plyometric training twice a week for 10 weeks can improve running economy (RE) durability, meaning RE deteriorates less during prolonged running. Strength training also substantially increases high-intensity performance, such as the ability to run at a high pace or perform a time-to-exhaustion effort, at the end of a long run. This can be particularly relevant for competitive races with high-intensity finishes. The benefits may be linked to neural adaptations, potentially delaying the recruitment of less efficient muscle fibres, reducing muscle damage, or increasing muscle-tendon stiffness. Including plyometrics in strength training programs has also shown positive effects on running performance.. Intermittent sprint training (IST), another form of explosive strength training, has also been shown to improve 10km running performance and peak power despite reduced training mileage. Replacing some high-volume running with sprint or plyometric training might help prevent overuse injuries.
Optimised Training Volume and Event Specificity: Optimising training volume and honing event specificity are considered key strategies for becoming a more durable athlete. Accumulated years of high-mileage training can contribute to improved durability.
Training on Tired Legs and Paced Workouts: Strategically running on tired legs can benefit durability. This can include a medium-length easy run the day after a long run, running long runs over hilly routes, or incorporating back-to-back long runs for ultra-distance training. Progressively paced workouts, where higher intensity running is done when the body has already utilised a large amount of glycogen, can train the body to store more glycogen and handle neuromuscular stress. These workouts should be applied strategically and typically implemented in the 6-10 weeks before a goal race.. Long goal pace workouts (tempos) also place high demands on metabolic and neuromuscular systems and prepare athletes to maintain focus on pacing even with central fatigue.
Optimised Intra-Race Carbohydrate Intake: Maintaining adequate carbohydrate availability during prolonged exercise is crucial for maintaining physiological parameters and delaying fatigue. High carbohydrate intake (such as 80-130 grams per hour, potentially even higher) can delay fatigue. For higher-intensity races like the marathon, starting with 60-75 grams per hour and adjusting based on gastrointestinal tolerance is suggested
Prioritising Recovery: Durability hinges on adequate recovery. This includes prioritising sufficient sleep and nutrition. The ability to recover varies among athletes, suggesting it is influenced by both genetics and training,
Other Training and Nutritional Considerations: Adhering to the principle of "hard days hard, easy days easy" can help cultivate greater training volume and physiological resilience. Intense interval sessions and a pyramidal training distribution are also noted as traditional methods that may improve fatigue resistance. Exercising in lower carbohydrate availability states as part of a periodisation plan may enhance the training stimulus or improve mental toughness ("grit"). Dietary nitrate (from sources like beetroot juice) may also help improve muscle economy, efficiency, and mitigate fatigue.
It's important to note that developing durability requires a multifaceted approach that addresses training volume, specificity, and recovery. These strategies are particularly beneficial for experienced runners, as some practices might be too aggressive for beginners and could increase injury risk.
