Utilizing the Repeated Bout Effect for Downhill Running With Arash Khassetarash | Koopcast Episode 138
Episode overview:
Arash Khassetarash is a postdoctoral associate at the University of Calgary with an expertise in biomechanics.
Episode highlights:
(24:37) Advice for athletes: cost of running increases dramatically downhill, one bout improves your biomechanics significantly
(31:31) Additional takeaways for athletes: one bout three weeks before the race, utilizing training camps
(42:11) Volume may be a safer tool than intensity: quantifying adaptation in terms of muscle damage, lengthening strides increases muscle damage
Our conversation:
(0:00) Introduction: utilizing downhill running
(2:21) 8,000 pull-ups in 24 hours: the ultramarathon of upper body
(5:22) Dealing with steep descending: Hardrock 100 analysis
(7:10) Arash’s background: specializing in biomechanics the repeated bout effect
(8:34) The inoculation effect: concentric loading requires repeated bouts to train, but eccentric loading only requires one
(10:36) Concentric versus eccentric exercise: definition, becoming stronger and fatigue-resistant after one exercise
(13:29) Eccentric exercise in ultrarunning: an outline of the research study
(16:28) Downhill running test: inducing muscle damage in two bouts three weeks apart
(18:40) Damage and fatigue reduction after one bout: creatine kinase biomarker for muscle damage, neuromuscular and skeletal fatigue
(22:03) The magic of the repeated bout effect: concentric versus eccentric training
(24:37) Advice for athletes: cost of running increases dramatically downhill, one bout improves your biomechanics significantly
(28:58) Running economy: comparing the Nike Vapor Fly phenomenon to a single downhill training bout
(31:31) Additional takeaways for athletes: one bout three weeks before the race, utilizing training camps
(34:22) Timing the legacy effect: fatigue lasts three weeks, adaptations last six weeks
(35:52) The legacy effect and training: avoiding excess damage, level running, using multiple bouts
(39:19) Progressive overload: relevant to bodily tissues to avoid overuse injuries
(42:11) Volume may be a safer tool than intensity: quantifying adaptation in terms of muscle damage, lengthening strides increases muscle damage
(46:29) Injury and downhill running: injury avoidance, the tradeoff of speed
(48:09) Training downhill skill: fitness versus coordination
(51:03) Training different modes: ultramarathon running is a combination of sports with different biomechanical requirements
(51:37) Future research goals: do changes in biomechanics affect stress fracture risk, injury management
(55:09) Wrap-up: giving thanks, where to find Arash
(56:29) Outro: key takeaways, how to approach new training methods
Additional resources:
The paper that was discussed can be found here.
You can find the uphill and downhill running webinars here.
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