The Science of Running Quotes

“Performance = Mismatch (Expected Effort/Actual Sense of Effort) Where: Expected Effort= Previous Experience+ Psychological drive (importance) Actual Sense of Effort= (Internal + External feedback)* Hazard + current Psychological Drive”
― Steve Magness, The Science of Running: How to find your limit and train to maximize your performance

“The problem with Fat is that it is an even more complex chemical process than carbohydrate breakdown, thus while the energy production is very high, it can only work at low to moderate intensities.”
― Steve Magness, The Science of Running: How to find your limit and train to maximize your performance

“Drive can be thought of as how far you’re willing to push, and how important this race or contest is.”
― Steve Magness, The Science of Running: How to find your limit and train to maximize your performance

“Multifaceted Base Pyramid Model”
― Steve Magness, The Science of Running: How to find your limit and train to maximize your performance

“A base of easy aerobic running needs to be established before more intense aerobic running can be done. Similarly, a base of pure speed and muscle fiber recruitment provides the foundation for slightly slower but longer work.”
― Steve Magness, The Science of Running: How to find your limit and train to maximize your performance

“runners are more efficient at running velocities at which they frequently train”
― Steve Magness, The Science of Running: How to find your limit and train to maximize your performance

“These two factors interact to produce the lactate curve. An increase in anaerobic capacity would shift the curve to the left (meaning more lactate produced at each speed), while an increase in aerobic capacity would shift the curve to the right (meaning less lactate produced at each speed).”
― Steve Magness, The Science of Running: How to find your limit and train to maximize your performance

“Also, the more intense an effort is, the greater the amount of Fast Twitch fibers that are recruited, and because of their characteristics, they are more likely to produce lactate.”
― Steve Magness, The Science of Running: How to find your limit and train to maximize your performance

“At the end of Glycolysis, pyruvate is formed, which can go one of two routes: it can be converted into lactate via the enzyme Lactate Dehydrogenize (LDH) or into acetyl-CoA via PDH and enter the mitochondria to be used in the Krebs cycle and produce energy aerobically.”
― Steve Magness, The Science of Running: How to find your limit and train to maximize your performance

“Originally, LT was defined as a fixed lactate reading at 4.0 mmol/L, but more recent research has shown that lactate levels at LT can vary as much as 6 mmol/L, between 2 and 8 mmol/L (Beneke, 2000). In addition, LT can be expressed as a percentage of VO2max.”
― Steve Magness, The Science of Running: How to find your limit and train to maximize your performance

“As an example, if two trained runners both performed at a fixed intensity at 80% VO2max, one can be below lactate threshold and one above.”
― Steve Magness, The Science of Running: How to find your limit and train to maximize your performance

“Recently, the legitimacy of VO2max as a measurement and the acceptance of VO2max as a practical measurement of cardio-respiratory endurance have been called into question.”
― Steve Magness, The Science of Running: How to find your limit and train to maximize your performance

“Contrary to popular belief, VO2max is simply a measurement and does not define fitness or potential. In fact, among well-trained runners, it is impossible to discern who is the fastest by VO2max. That does not mean that oxygen transport and utilization is not important, it simply means that the measurement of VO2max does not accurately reflect these processes. Before dispelling some of the VO2max myths, let’s look at the contributing factors of VO2max.”
― Steve Magness, The Science of Running: How to find your limit and train to maximize your performance

“The idea is that the body has two systems of safety regulation. It has its primary system, which involves increasing the feeling of pain to try and get you to stop, as well as a reduction in muscle fiber recruitment to force slow down. But there is a system if that isn’t enough, and that is a complete shutdown.”
― Steve Magness, The Science of Running: How to find your limit and train to maximize your performance

“The SSRI subjects were slightly slower during the middle portion of the time trial, but more significantly, they were not able to “kick” at the end.”
― Steve Magness, The Science of Running: How to find your limit and train to maximize your performance

“For competitive males a variety of studies have found that the energy contribution between aerobic and anaerobic systems is 60% aerobic and 40% anaerobic for the 800m, 77%/23% for the 1,500m, and 86%/14% for the 3,000m races”
― Steve Magness, The Science of Running: How to find your limit and train to maximize your performance

“One of the big mistakes when you are able to improve using a program is to suppose you can continue to improve using the same type of program. Instead, you must change the program!”
― Steve Magness, The Science of Running: How to find your limit and train to maximize your performance

“It is not the strongest or the most intelligent who will survive but those who can best manage change.”
― Steve Magness, The Science of Running: How to find your limit and train to maximize your performance

“強化適應的因素
首先是在預先疲勞狀態(pre-fatigued state)下進行訓練。如果我們在稍微耗盡的狀態，而非精神飽滿時進行所有高強度訓練，將能達到更深層的肝醣耗盡，並徵召很少使用的肌肉。因此，由於預先疲勞的關係，我們會得到不太一樣的訓練效果。我們可以讓運動員在完全恢復前就進行訓練，或安排一些訓練日是一天分別進行兩次高強度訓練，來控制訓練週期。

。如果我們想要增進自己的能力，用較少肝醣跑步，或更有效率的利用燃料，那麼我們可以透過營養來控制自己的燃料存量，以強化這樣的改變。最好的作法是空腹練跑或跑一段較長的時間但不補充燃料。跑步時如果燃料量低，身體就會知道自己必須更有效率的運作，才不會再次陷入燃料嚴重不足的境地。
我們一般都是靠長跑達到這樣的效果，但在空腹時跑步可更進一步推進此過程，因為我們基本上讓自己的燃料預先疲勞了;所以我們的身體被迫要找到方法來應付並適應這樣的狀況。同樣地，不要每次長跑都喝碳水化合物飲料或能量果凍，試試看跑步時只喝水會怎麼樣。這麼做的目的也一樣是要在長跑時儘量消耗肝醣，把肝醣濃度降得非常低，迫使身體適應。

最簡單的例子便是運動後的修復飲食。我們都被灌輸過訓練後補充碳水化合物或蛋白質的觀念，因此我在這裡不再詳談，但這麼做吋。確是有效的，蛋白質不只對肌肉修復很重要，對肌腱生長也不可或和修復。

更進一步利用蛋白質效果的方法是整天「補充」蛋白質，一天.中補充5份約20克的蛋白質，一整天都能提升蛋白質合成。此外，睡前補充大量蛋白質也能在睡眠中提升蛋白質合成，人體有大量恢復與修復的工作是在睡眠時進行。像這樣睡前補充蛋白質已獲證實是很好的方法。

。研究已證實睪固酮濃度在第一個REM循環時會上升，而人體生長激素(Human Growth Hormone,HGH)則會隨睡眠循環起伏。重點不是糾結於身體何時生成人體生長激素或睪固酮，而是知道如果太晚睡或睡眠循環受到干擾，將嚴重影響這兩個荷爾蒙，所以也會影響。身體的恢復與修復。

加拿大麥克馬斯特大學(Mcmaster Univenity)馬克。塔諾波斯基(Mark Tarnopolsky)最近進行的一項研究發現，按摩事實上會增加PGC-la的活性，同時減弱NF-kB,NF-kB是一種與肌肉發炎有關的蛋白質，而本書前半部很多篇幅都有提到PGC-la，它是一種前驅因子，可製造出更多粒線體。雖然這只是初步的研究，但仍顯示按摩可能是身體適應的一種增強因子(但也有可能是減弱因子)。

減弱適應的因素
一般都認為身體受到損傷是不好的，但事實上它是適應的信號兵，如果沒有造成任何傷害或打垮體內平衡，那麼身體無需適應和回應任何狀況。減弱適應的因素大部分是會影響所產生之傷害的事物。我們可以從發炎反應開始談起;當我們造成肌肉輕微撕裂傷時，身體會經歷一個發炎循環，以啟動修復程序並強化肌肉。這是自然而然發生的，是件好事，但我們往往想用人為的方式加快這段過程，像是服用抗發炎藥物或跳入冰水中。
i藥物或物質會清除部分的發炎生物標記物，而這些生物標記物會觸發訊息傳遞;因此如果清除了這些標記物，將減弱訊息傳遞路徑的活化，最後轉換成功能性適應的物質就變少了。較簡單的說法就是，如果身體察覺到大量發炎，它會使用重型修復設備，強化防禦力使其更穩固。但若突然之間出現第三方處理了部分傷害，那麼身體會直接認為「喔，問題並沒有我們所想得那麼嚴重，所以不需要如預期的投入這麼多力氣修補。」
除了抗發炎藥物以外，抗氧化劑也具有相同的效果。跑步時身體會發生氧化作用，且能觸發粒線體數量增多，便能應付這些前誘導氧化物。但如果突然之間我們服用了人造抗氧化劑，就會再次有第三方化身清潔隊，關閉身體主要需適應的訊號。有趣地是，根據研究，似乎只有人造抗氧化維生素會產生如此強烈的效果，水果中含有的天然抗氧化劑並不具此效果。”
― Steve Magness, The Science of Running: How to find your limit and train to maximize your performance

“The fact is that often coaches figure out what works in training and then the scientists come in later and explain why it works.”
― Steve Magness, The Science of Running: How to find your limit and train to maximize your performance

“These groups were: running enthusiasts, lifestyle managers, personal goal achievers, personal accomplishers, and competitive achievers.”
― Steve Magness, The Science of Running: How to find your limit and train to maximize your performance

“You build the best possible story from the information available to you, and if it is a good story, you believe it. Paradoxically, it is easier to construct a coherent story when you know little, when there are fewer pieces to fit into the puzzle. Our comforting conviction that the world makes sense rests on a secure foundation: our almost unlimited ability to ignore our ignorance." Daniel Kahneman”
― Steve Magness, The Science of Running: How to find your limit and train to maximize your performance