ACSM Health & Fitness Summit

2013 ACSM Health & Fitness Summit

Las Vegas, Baby!

Running Concepts for the Fitness Professional

Jason Karp, Ph.D.

2011 IDEA Personal Trainer of the Year

RunCoachJason.com

[email protected]

I. Concept #1
Distance running performance is determined by 3 factors: running economy, VO 2 max, & acidosis
(lactate) threshold.

A) Running Economy

volume of O 2 used to maintain a specific running speed

B) VO 2 max

maximal volume of O 2 muscles consume per minute

C) Acidosis (Lactate) Threshold

fastest aerobic speed above which lactate accumulates and acidosis develops

D) Training Methods

II. Concept #2
To run fast, you must first spend a lot of time running slow.

A) Physiological benefits of mileage and long runs

III. Concept #3
Easy runs must be easy.

A) Reasons for running easy
i) it decreases the chance of injury
ii) it enables you to get more out of your harder days because there will be less
residual fatigue
iii) it enables you to increase your overall weekly mileage

IV. Concept #4
Train to your strengths.