Physiology of Marathon Running: Comprehensive Insights from Recent Research

Marathon running is a complex sport influenced by various anthropometric, physiological, and training factors. The recent narrative review by Nikolaidis and Knechtle provides an in-depth analysis of these factors and their impact on marathon performance. Here’s a detailed summary of the key findings:

Anthropometric Factors

Anthropometry involves the measurement of the human body's physical dimensions. The review highlights several important anthropometric characteristics of successful marathon runners:

• Body Weight and Composition: Lower body weight, BMI, body fat percentage, and endomorphy rates are strongly linked to better marathon performance. For instance, elite male Kenyan marathon runners typically have a body weight of 58 kg, a BMI of 20.0, and a body fat percentage of around 8.9%.

• Fat Distribution: Faster runners generally exhibit lower skinfold thickness (SKF), particularly in areas like the arms and trunk. For example, international-level female marathon runners have significantly lower iliac crest SKFs compared to national-level runners.

• Body Shape: Successful runners tend to have an ectomorphic (lean) body type with lower levels of mesomorphy (muscularity) and endomorphy (fatness).

Physiological Characteristics

The physiological traits that contribute to marathon performance are primarily related to aerobic capacity and running efficiency:

• VO2max: This is a critical measure of aerobic capacity, representing the maximum amount of oxygen the body can utilize during intense exercise. Elite marathon runners often have a VO2max around 70-75 mL/kg/min.

• Anaerobic Threshold: Also known as the lactate threshold, this indicates the intensity at which lactate begins to accumulate in the blood. A higher anaerobic threshold allows runners to maintain a faster pace for a longer duration.

• Running Economy (RE): This refers to the amount of oxygen consumed at a given running speed. Better running economy means that a runner uses less oxygen to maintain a particular pace, which is crucial for endurance events like marathons.

Training Variables

The review also emphasizes the importance of specific training characteristics:

• Training Volume: Weekly training distance is a significant predictor of performance. Elite runners often train upwards of 200 km per week.

• Training Intensity: The speed at which training runs are conducted is also important. High-performance runners typically train at speeds corresponding to about 85% of their VO2max.

• Training History: Long-term training history and consistency in training are crucial. Experienced runners who have been training for many years tend to perform better.

Predictors of Performance

By combining anthropometric, physiological, and training characteristics, it is possible to predict marathon performance. Several studies have developed predictive models:

• VO2max and Training Distance: One model suggests that race speed can be predicted using VO2max and weekly training distance, along with BMI.

• Submaximal Performances: Measurements like the velocity at VO2max (vVO2max) and lactate levels during submaximal exercise tests can also predict marathon times.

Not All Marathon Runners Are Created Equal

While understanding these factors is crucial, it's important to recognize that not all marathon runners are created equal. Individual differences in genetics, experience, and lifestyle can significantly influence performance. This is where the guidance of a qualified running coach becomes invaluable.

The Importance of a Qualified Running Coach

A qualified running coach can tailor training programs to fit individual needs, ensuring that runners optimize their body composition, enhance aerobic capacity, and improve running economy. Coaches provide:

1. Personalized Training Plans: Tailored to the runner’s specific strengths and weaknesses.

2. Expert Guidance: On nutrition, injury prevention, and recovery strategies.

3. Motivation and Support: Helping runners stay consistent and motivated throughout their training journey.

Practical Applications

For recreational runners and coaches, these insights offer practical applications:

1. Optimize Body Composition: Focus on reducing body fat while maintaining lean muscle mass through targeted training and nutrition.

2. Improve Aerobic Capacity: Incorporate high-intensity interval training (HIIT) and tempo runs to boost VO2max and anaerobic threshold.

3. Enhance Running Economy: Practice running at race pace and include strength training to improve muscular efficiency.

4. Consistent Training: Maintain a high weekly training volume and gradually increase intensity to build endurance over time.

Conclusion

The review by Nikolaidis and Knechtle underscores the multifaceted nature of marathon performance, influenced by a combination of body composition, aerobic capacity, and training habits. By optimizing these factors and working with a qualified coach, runners can significantly improve their race times and overall performance.

References:

• Nikolaidis, P. T., & Knechtle, B. (2024). Physiology of Marathon: A Narrative Review of Runners’ Profile and Predictors of Performance. Preprints, 202407.2249.v1. https://doi.org/10.20944/preprints202407.2249.v1

By understanding and applying these research-backed strategies, recreational marathon runners can optimize their training and achieve significant improvements in performance.