The Science Of Elite Long Distance Running

Marathons and other long distance running events are primarily about endurance, and elite runners must possess excellent cardio respiratory fitness and efficient technique.

- Mark Connick

There are many other factors that set elite runners apart from sub-elite and recreational runners - including training volume, body size, tendon function and the length and frequency of strides.

Top distance runners have progressively conditioned their bodies over many years to tolerate an incredibly high volume of training, over 200km of running per week in some cases.

Elite distance runners complete most of this training at relatively low intensities which can equate to well over 10 hours of running each week.

Clearly, this amount of running places a huge physical stress on the body. However, with good management of training load, the accumulated physical stress leads to cardiorespiratory adaptations that facilitate progressively improved performance.

For instance, elite distance runners have higher maximum oxygen capacity (VO2max), indicating a greater ability to deliver and uptake oxygen in the muscles compared to sub-elite and recreational runners. Higher performing runners can also maintain a greater percentage of VO2max at faster velocities.

This is particularly beneficial to marathon running because the fastest runners complete the marathon at an intensity of 75 per cent of VO2 max for the duration of the race. This is much higher than recreational runners who complete the marathon at 60 per cent of VO2 max.

Elite distance runners also have better running economy compared to other runners, meaning they use smaller quantities of oxygen and energy to maintain a given speed.

Together, these physiological qualities allow elite distance runners to maintain higher velocities for a much longer period of time than other runners.