10 k running intervention athlete keith ainslie middle and long distance runner
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10 k running intervention Athlete: Keith Ainslie- middle and long distance runner. Lucy Mcclean , Rachel Harrison and Charlotte Wilson. Overview. Introduction Athlete Information Needs Analysis Testing Results Interventions. Introduction. Performance dictated by several variables

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10 k running intervention athlete keith ainslie middle and long distance runner

10 k running interventionAthlete: Keith Ainslie- middle and long distance runner

Lucy Mcclean, Rachel Harrison and Charlotte Wilson


  • Introduction

  • Athlete Information

  • Needs Analysis

  • Testing

  • Results

  • Interventions


  • Performance dictated by several variables

    • Running Economy

      • VO2 Kinetics

      • Lactate Threshold

      • Muscle Fibre Distribution

    • Psychology

      • Self Talk

      • Goal Setting

      • Imagery

    • Nutritional Status

      • Hydration Levels

      • Muscle Glycogen

      • Fuel Utilization (Billatet al., 2004)

Current personal bests
Current Personal Bests....

  • 10 k: 42:48

  • Half marathon: 1.38

    Goals working towards:

  • A 10k personal best time at the end of April

  • Would like to run a full marathon in the next year

Aerobic capacity
Aerobic Capacity

  • Running Economy

    • Improved running economy refers to O2 cost of running for a given velocity or the volume of O2 consumed per distance.

  • VO2MAX

    • Greater levels of VO2max will provide improved O2 delivery to working muscles.

    • This will decrease levels of fatigue in working muscles

      (Billatet al., 2004)

Lactic acid system
Lactic Acid System

  • Lactic acid is a waste product of distance running.

  • Levels of blood lactate rise as intensity of run increases.

  • Build up of hydrogen ions will cause muscular short term fatigue decreasing running velocity.

  • Lactic Acid can be trained, so that lactate threshold occurs at greater running velocities.

  • Lactate shuttle hypothesis (Brooks, 1998)

    (Gladden, 2008)

Psychological needs
Psychological Needs

  • Performance Profiling

    • Indicate what athlete believes to be important variables to success.

    • Identify personal issues in athletes game plan to improve on.

  • Goal Setting

    • Identify long-term goal.

    • Divide long-term goal in to smaller achievable short-term goals.

  • Imagery

    • Use of visualising success in races and faster running velocities.

Nutritional needs
Nutritional Needs

  • Athlete needs to remain in energy balance. (Energy coupling)

  • Glycogen stores optimised before training. (upper limit of storage~1050g)

  • Glycogen stores replenished post training. (Ivy 2001)

  • Keep hydrated and in fluid balance at all times.

  • Adequate protein & essential fatty acids.

  • To achieve RDA’S of all vitamins, minerals and trace elements.

  • Baseline Testing

  • VO2 max test

  • Lactate Testing

  • Food diary- 3 day food and hydration diary kept

  • Training diary- Athlete has kept a detailed training log over the past year

Vo 2 max and lactate results
VO2 max and lactate results

Current training evaluation
Current training evaluation.....

  • No interval work

  • Rest days-training days not always consistent ratio

  • Sessions tend to mainly consist of long runs

  • Very little pacing work

  • Some hill work and jogging on uneven terrains but structure needs to be implemented

Food diary findings
Food Diary Findings

  • 3 Day Food diary completed for 2 week days and a weekend day. (Yang 2010)

  • Fluid intake contained mainly energy drinks, fizzy drinks and coffee.

  • Carbohydrates came from mainly white sources.

  • Diet includes little protein

  • Fruit and vegetable intake is limited.

Fluid and hydration advice
Fluid and Hydration Advice

  • Cut energy drinks and fizzy drinks: replace with more water and isotonic sports drinks.

  • Cut coffee intake: replace with herbal teas

  • Weight in and out of training sessions to determine fluid loss. Try and replace fluids lost. 1 litre per kg lost

  • Keep alcohol to a minimum

Food intake advice
Food Intake Advice

  • Aim for 5 fruit and vegetables a day.

  • Add alternative snacks: nuts, fruits, yoghurt, vegetable sticks etc.

  • Try replace white carbs with wholemeal ones.

    and maintain a low GI diet except for post training High GI foods are best to ensure glycogen replenishement. (Sui & Wong 2004)

  • Add more protein in the form of lean meats i.e. chicken, turkey or from non meat sources i.e. eggs, pulses.

Timing of intakes
Timing of intakes

  • Has good breakfast timings for replenishing overnight depletion of glycogen stores.

  • Try to eat as soon as possible after training to replenish stores lost in from exercise. The sooner the better. (Ivy 2001)

  • Time snacks before training to get maximum energy. (Hawley & Burke 1997)

Performance profiling

Performance Profiling

Butler and Hardy (1992)

Goal setting
Goal Setting

  • Outcome Goals

  • Ultra marathon: 33 miles

  • Then….53 mile race

    ● Process Goals

  • Focus on improving pacing

  • Overcome nerves

    Pre Performance Routine?

Self talk
Self Talk

  • Can be used before and during a race to maintain focus and concentration – help lower pre race nerves?

  • “I can maintain my pace throughout”

  • “ I will run better than my last race”

  • “I don’t need to overtake to run well”

  • Mission Statements


  • Imagery as part of a pre performance routine can help with pacing and nerves

  • Use imagery to see himself in races not overtaking, but maintaining his pace

  • Encouraging imaging to be carried out before a race in correct environment/clothing

  • Making the image feel real

Pre performance routine
Pre-Performance Routine

  • Positive self talk

  • Imagery

  • A pre performance routine will enhance focus and concentration leading up to a race and take mind off any nerves – more likely to perform better


  • Yang, Y.D,. Kim, M.K,. Hwang, S.H,. Ahn, Y,. Shim, J.E & Kim, D.H. (2010). Relative validities of 3-day food records and the food frequency questionnaire. Nut Res Pract. 4 (2) 142-8.

  • Billat, V. Renoux, J. C. Pinoteau, J. Petit, B. and Koralsztein, J. P. (1994). Times to exhaustion at 100% of velocity at VO2max and modelling of the time-limit/velocity relationship in elite long-distance runners. European Journal of Applied Physiology. 69, 271-273.

  • Butler, L.J & Hardy, L. (1992) The performance profile; theory & application. The sports psychologist. 6 (253-264)

  • Hawley, J.A & Burke, L.M. (1997) Effect of meal frequency and timing on physical performance. Br J Nutr.1 91-103

  • Gladden, L. B. (2008). A “Lactic” perspective on metabolism. Medical Science in Sport and Exercise. 40 (3), 477-485.

  • Siu, P.M & Wong, S.H. (2004) Use of the Glycemic Index: effects on feeding patterns and exercise performance. J PhysiolAntropolAppl Human Sci.23 (1) 1-6

  • Ivy, J.L. Dietary strategies to promote glycogen synthesis after exercise. (2001) J Appl physiol. 26 236-45