Interval Training in Marathon Running: Evolution and Significant Contributors
Interval training has become a popular method of training for marathon runners. The practice involves alternating periods of high-intensity exercise with periods of rest or low-intensity exercise. This type of training has been shown to improve endurance, speed, and overall performance in runners.
The origins of interval training can be traced back to the early 20th century. Swedish coach Gosta Holmer is often credited with developing the concept of fartlek training, which involves varying the intensity of running during a workout. This type of training was later refined by German coach Woldemar Gerschler, who introduced structured intervals with specific work-to-rest ratios. Since then, interval training has been studied extensively and has become a widely accepted method of training for runners of all levels.
Scientific research has also supported the benefits of interval training for marathon runners. A study published in the Journal of Applied Physiology found that interval training improved running economy and VO2 max, which are important factors in marathon performance. Other studies have shown that interval training can also lead to improvements in lactate threshold, which is the point at which the body switches from aerobic to anaerobic metabolism during exercise.
Evolution of Interval Training in Marathon Running
Early History of Interval Training
Interval training has been used in various forms for centuries, but its application to marathon running is a relatively recent development. The earliest known use of interval training dates back to ancient Greece, where athletes would alternate between sprinting and jogging in their training. This method was later adopted by the Roman army, which used interval training to prepare for battle.
In the early 20th century, interval training began to be used more widely in sports training. The Finnish athlete Paavo Nurmi, who won nine Olympic gold medals in the 1920s, was one of the first athletes to use interval training in a systematic way. He would alternate between running at a fast pace and jogging at a slower pace, which allowed him to cover more distance in less time.
Modern Developments in Interval Training
In the 1950s and 1960s, interval training became more widely used in sports training, particularly in running. The Swedish coach Gösta Holmér developed a method of interval training known as fartlek, which means "speed play" in Swedish. This method involved alternating between periods of fast running and slower running, with the athlete deciding when to change pace.
In the 1970s, a more structured form of interval training was developed, known as high-intensity interval training (HIIT). This method involves alternating between short periods of intense exercise and periods of rest or lower-intensity exercise. HIIT has been shown to be an effective way of improving cardiovascular fitness and endurance.
In recent years, interval training has become increasingly popular in marathon training. Many elite marathon runners now use interval training as part of their training regimen, and it is often recommended by coaches and trainers as a way of improving performance.
Sources:
- "Interval Training: A Brief Overview" by Len Kravitz, Ph.D.
- "The History of Interval Training" by Dr. Michael Joyner
- "The Evolution of Interval Training: A Review of the Evidence" by Martin J. Gibala et al.
Significant Contributors to Interval Training in Marathon Running
Percy Cerutty
Percy Cerutty, an Australian coach, was one of the first to develop interval training as a method for marathon runners. Cerutty believed that runners needed to work on both their physical and mental strength to achieve their goals. He encouraged his athletes to train on sand dunes, hills, and stairs to build endurance and strength. Cerutty's most famous athlete was Herb Elliott, who won the gold medal in the 1500m race at the 1960 Olympics.
Arthur Lydiard
Arthur Lydiard, a New Zealand coach, is another significant contributor to interval training. Lydiard developed a training program that focused on building endurance through a combination of long runs and interval training. His program became known as the "Lydiard Method" and was used by many successful marathon runners, including Peter Snell and Murray Halberg.
Jack Daniels
Jack Daniels, an American coach, is a well-known exercise physiologist and running coach. He developed a training program that focused on individualized training based on the athlete's fitness level and goals. Daniels' program includes interval training as a key component to improve endurance and speed. His program has been used by many successful marathon runners, including Joan Benoit Samuelson and Meb Keflezighi.
Hal Higdon
Hal Higdon, an American writer and coach, is known for his training programs for runners of all levels. Higdon's programs include interval training as a way to improve endurance and speed. His programs have been used by many successful marathon runners, including Bill Rodgers and Alberto Salazar.
Overall, these significant contributors have helped to develop interval training as a key component in marathon training programs. By combining interval training with other training methods, marathon runners can improve their endurance, speed, and overall performance.
Scientific Studies on Interval Training in Marathon Running
Interval training has been a popular training method in marathon running for decades. The effectiveness of interval training has been supported by numerous scientific studies.
A study published in the Journal of Applied Physiology in 2005 found that interval training improved running economy and lactate threshold in well-trained runners. Another study published in the International Journal of Sports Medicine in 2011 found that interval training improved running performance and maximal oxygen uptake in recreational runners.
A 2013 study published in the Journal of Strength and Conditioning Research found that a high-intensity interval training program improved running performance and maximal oxygen uptake in well-trained runners. The study also found that the interval training program had a greater impact on running performance than traditional endurance training.
In addition to improving running performance, interval training has also been shown to have positive effects on health. A study published in the European Journal of Applied Physiology in 2014 found that interval training improved insulin sensitivity and blood lipid profile in overweight and obese individuals.
Overall, scientific studies have consistently shown that interval training is an effective training method for improving running performance and overall health in marathon runners.
Frequently Asked Questions
What are some examples of interval training workouts for marathon runners?
Interval training workouts for marathon runners include short, high-intensity bouts of exercise followed by recovery periods. Examples of interval training workouts that marathon runners can incorporate into their training include hill repeats, tempo runs, and fartlek runs.
How does interval training specifically benefit marathon runners?
Interval training helps marathon runners improve their endurance, speed, and overall performance. By incorporating high-intensity intervals into their training, marathon runners can increase their lactate threshold, improve their VO2 max, and enhance their running economy.
What is the recommended interval training plan for marathon preparation?
The recommended interval training plan for marathon preparation varies depending on the individual's fitness level and goals. However, a typical interval training plan for marathon preparation involves incorporating high-intensity intervals into the runner's training program once or twice a week.
What are some half marathon interval training tips?
Half marathon interval training tips include incorporating high-intensity intervals into your training program, focusing on proper form and technique, and gradually increasing the intensity and duration of your interval workouts.
What are some popular interval training running apps?
Some popular interval training running apps include Nike Run Club, Runkeeper, and Strava. These apps allow runners to track their workouts, set goals, and monitor their progress over time.
Who is credited with developing the interval training method for runners?
The interval training method for runners is credited to Woldemar Gerschler and Hans Reindell, two German physiologists who developed the method in the 1930s. The method was later popularized by Swedish coach Gösta Holmér in the 1940s and 1950s.