Strength & Conditioning for a High School Cross Country Runner Jared Kuehl Brian Polubinski Logan Sinnett

Introduction The simple goal of competitive running such as cross country is to complete a course at the highest speed without overtiredness and slowing down This improvement can be maximized through a well thought out design training program based upon the physiology of running Within a program specifically for a cross country runner comes different training methods which affect the physiological systems. Also, testing procedures to evaluate training results and periodization play a big role in the training program

Training methods There are many training methods that go into a program for a cross country runner These include continuous running (tempo runs), interval training, repetition training, sprint training, fartlek training, and resistance training

Continuous running This is continuous activity at moderate intensities for extended periods of time which is designed specifically to stress the respiratory system and circulatory system Continuous running will result in the following physiological changes: increased ventilatory capacity, increased oxygen intake, increased steady state capability, increased cardiovascular capacity, increased capacity of blood vessels to carry blood, and increased number of capillaries in the muscles used in running (Albrechtsen, 1990)

Continuous Running (Tempo Runs) This workout improves endurance so it must be distances longer than race distance and is 75-85% HRmax The key is to start under control and hold pace. Some metabolic adaptations to aerobic training like “Tempo Runs” include increased V02max, maximum cardiac output, blood flow and oxygen delivery, capillary density in muscles, lactate clearance from muscles, size and number of mitochondria in muscle cells, and capacity to metabolize fat (Green & Pate, 2004)

Interval training This is a system of repeated efforts in which a distance of measured length is run at a timed pace alternately with measured recovery periods of low activity (Doherty, 1964) This is best used as a transition to repetition training and the method to train the heart The physiological changes include increased strength of heart, increased size of heart, increased stroke volume of heart, and increased oxygen pulse (Albrechtsen, 2004)

Repetition training This is repeated activities that duplicate the intensities of competition separated by a complete recovery period of between 90 and 3 minutes This method is designed to train the metabolism The physiological changes seen are improved muscle metabolism, increased ability to utilize the lactic acid system, increased tolerance for the accumulation of lactic acid, increased oxygen debt capacity and increased bufferization and alkaline reserve (Albrechtsen, 1990)

Sprint Training This workout is repeating short activities at near maximum effort separated by a complete recovery period It is designed to improve the speed and coordination of running movements The main physiological changes are increased number of muscle fibers actively used in running, increased muscle strength and size, increased thickness and toughness of the sarcoma of the muscle, and increased amount of connective tissue associated with the muscle (Albrechtsen, 1990)

Fartlek training This specific type of training method is used to combine other training methods and to serve as a transition between training methods The physiological changes depend upon the structure of the workouts (Albrechtsen, 1990) Fartlek training incorporates strength and endurance, race pace, and race tactics It teaches you how to surge in the middle of the race to get away from opponents.

10 Periodization The progressive cycling of training variables over a period of time. During this time frame, the goal of the strength and conditioning program is to bring the runner to their peak of maximum strength so that the gains in strength become gains in power or muscular endurance. 10

11 Periodization Macrocycle - maps out an entire year of training for the runner Mesocycle - Maps out two - six weeks of training for a runner Microcycle - Maps out one week of training for the runner 11

12 Periodization –The Macrocycle is then split up into three different phases. Preparatory Phase Competition Phase Transition Phase 12

13 Preparatory Phase This is when the general preparation is done for the upcoming season. Bompa’s studies found that: It is scientifically and methodologically sound to start a strength program aimed at adapting the anatomy for the future strength program (2005). The main objectives of this phase are to involve most muscle groups and to prepare the muscles, ligaments, tendons, and joints to endure the subsequent lengthy and strenuous training phases. 13

14 Competition Phase The training the runner will be doing during the season The training program is designed for the runner to maintain muscular strength and endurance that was gained during the preparatory phase. According to Bompa (2005), “Two to four sessions per week must be dedicated to maintaining strength and endurance, depending on the athlete’s level of performance and the role of strength in skill performance” (p. 115). 14

15 Transition Phase The last phase of the yearlong training plan and it represents the transition from one yearly training plan to another. During this phase the runner will have the opportunity to recover physically and mentally after a long season of physical, psychological, and social stressors. The runner should participate in enjoyable activities that are social and physical. The phase should not last any longer than four to six weeks so the runner avoids deteriorating effects, such as loss of training and strength gains (Bompa, 2005). 15

16 Energy An essential physical attribute that a cross country runner needs to have is a high aerobic capacity. Along with aerobic capacity, it is equally important for them to be able to maintain a steady pace so they efficiently use their energy supply. 16

17 Energy Glycogen and free fatty acids are the fuels used to produce energy for the runner during a cross country race. Toward the end of the race, the runner uses a fast pace which is dependent on their capacity to produce energy anaerobically (Bompa & Carrera, 2005). 17

18 Training Focus The training focus for the runner should be muscular endurance, power endurance, and maximum strength. These are achieved during the process of training the anaerobic lactic system and aerobic system. 18

19 Anaerobic Lactic System The anaerobic lactic system provides energy to the runner by breaking down glycogen in the muscle cells and liver. This results in a release of energy that restores ATP from ADP. If there is a lack of oxygen, glycogen breaks down then lactic acid gets created (Bompa& Carrera, 2005). 19

20 Aerobic System The aerobic system is the system that a cross country runner uses the most. It allows the restoration of ATP when oxygen is present. This can restore energy by breaking down glycogen, fats, and proteins. There is almost no production of lactic acid in this system which allows the runner to keep running (Bompa & Carrera, 2005). 20

21 System Training In order for the runner to use these systems efficiently they need to be training their : –lactic acid tolerance – maximum oxygen consumption – aerobic threshold –aerobic compensation 21

22 Lactic Acid Tolerance Training Lactic acid tolerance training helps the runner tolerate lactic acid buildup and pushes them beyond their pain threshold as well. This type of training should be done twice a week at most because it exposes the runner to high fatigue. Maximum oxygen consumption is extremely important for the runner because it improves oxygen transportation to the muscle cells and increases the efficiency of oxygen use (Bompa & Carrera, 2005) 22

23 Aerobic Threshold Training Aerobic threshold training will increase the runner’s aerobic capacity and it will also develop functional efficiency of their cardiorespiratory system. This training will increase aerobic capacity because the runner is training at a high volume without interruption at a steady pace (Bompa & Carrera, 2005) 23

24 Aerobic Compensation Training Aerobic compensation training is crucial for a cross country runner because it facilitates their recovery after a meet or high-intensity workout. Doing light intensity workouts will eliminate metabolites from the runner’s system and speed up recovery (Bompa & Carrera, 2005) 24

25 Oxygen Consumption Training Maximum oxygen consumption is extremely important for the runner It improves oxygen transportation to the muscle cells and increases the efficiency of oxygen use (Bompa & Carrera, 2005) 25