Characteristics of a Kenyan runner

Kenyan Training System – from a physiological standpoint

During the last decades the East African runners, especially the Kenyans, have dominated the world of running. One question that arises is what makes these Kenyans so successful. Several factors may play a role, but the most important may be the genetic endowment in combination with intense training at moderate altitude (2000-2600 m.a.s.l.). However, this section gives only a short schematic description of their middle- and long distance training. These data are obtained from the daily training and from laboratory facilities.

Measurements of the VO₂ uptake during different type of training and lab tests
Measurements of the HR during different type of training and lab tests
Measurement of blood lactate during different type of training and lab tests
Analysis of biopsy samples during different type of training and lab tests
Analysis of other blood parameters related both to sea and altitude training

Shortly, the results form our study suggests that most of the basic training carried out by the Kenyans consists of exercise close to lactate threshold (90% of VO_2max). Our biopsy data support that exercise related to lactate threshold both at moderate altitude (2000-2600m.a.s.l.), and at sea level is very effective to improve the performance in already well trained elite runners and cross-country skiers, compared to controls carrying out training far under and above the lactate threshold (Evertsen et al, 1997, 2000a, 2000b, and unpublished data obtained between 1991-2000).

No changes were found in the VO_2max, but the performance at lactate threshold and the performance were increased significantly. These changes in physiological feature and in performance were significantly higher compared to controls. Less positive correlations were found between the biopsy data and the performance.

In summary, the physiological characteristics in Kenyan runners, running 5000m from 13:24 to 12.56 are:

VO_2max >80 ml kg^-1 min^-1
High capillary density
Many and large mitochondria
Highly developed running economy
High running velocity at lactate 2, 4, 7 mmol L^-1
High aerobic enzyme activity, but less anaerobic enzyme activity
High red blood cell mass (35 ml/kg)
Normal Hemoglobin and Hematocrit (14-18 g/dl)
High ability to utilise fat even during intense exercise (% VO_2max)
High blood and muscle buffer capacity
Normal EPO values
High Hemoglobin-oxygen affinity
Larger slow twitch muscle fibre pool than FT muscle fibre pool

(Evertsen, unpublished data, 1990-2000)

Category	Training	HR <HR_max	Blood Lactate mmol L-1 (haemolysed blood)	Duration per session	Days per week (n)
S0	Warm- up/down	65-70	below 0.8
Continuous
S1	Easy	65-75	below 0.8	30-90	7
S2	Medium	30-25	2.5-3.0	30-90	4
S3	High	25-20	3.0-4.0	45-60	4
Intervals
S2	Med	30-25	2.5-3.0	30-60	1
S3	High	25-20	3.0-4.0	30-45	3
S4	Very High	20-15	³ 5.0	30-45	1