#239 The Science of Short Distance Racing: Biological Impact, Training, and Shoe Recommendations

This episode explores the nuances of shorter-distance racing, specifically focusing on distances from 800 meters to 5 kilometers. The hosts, Andrea and David, begin by defining "shorter distances" relative to different runner types and energy systems involved, highlighting the significant role of both aerobic and anaerobic metabolism, even in seemingly anaerobic races like the 800 meters. More significantly, they delve into training strategies, contrasting the lower mileage and higher intensity approaches of middle-distance training with marathon training, emphasizing the importance of strength training and plyometrics for developing rate of force development. For instance, the discussion highlights the importance of lactate threshold and its correlation with fatigue and muscle soreness, dispelling common misconceptions. Finally, the hosts discuss appropriate shoe choices for training and racing, recommending shoes with moderate stack heights and flexibility for workouts and spikes for races, emphasizing the importance of gradual adaptation to the latter. This discussion offers valuable insights for runners aiming to improve their performance in shorter distances, emphasizing the interplay of energy systems, training methodologies, and equipment choices.