The Science and Data Behind Distance Running

World Athletics explores the scientific data behind the 800-meter, 1500-meter, and 5000-meter endurance races featured in the Ultimate Championship. Professor Andy Jones shares details on physiology, training, and tactics.

Shared Aerobic Characteristics

All of the 800m, 1500m, and 5000m distances on the Ultimate Championship program are predominantly aerobic. Today, the 800 meters approaches an almost fifty-fifty balance between aerobic and anaerobic.

The 800 meters is much more similar to the 1500 meters than the 1500 meters is to the 5000 meters.

Changes in Body Types

The physical profiles of athletes change as the distances increase. Since the requirements at longer distances are more aerobic, a lighter build, less muscle mass, and a high VO2 max are preferred.

In the 800 meters, however, athletes are observed to have a more muscular build in order to strike a balance between aerobic and anaerobic systems.

Training Volumes and Mileage

Training requirements vary greatly depending on the athletes and events. Names like Keely Hodgkinson and Georgia Hunter Bell focus on speed rather than high mileage.

As the distance increases, the required mileage also increases; a 5,000-meter runner runs 70 miles a week even during the summer months.

Pacing in Championship Races

While pacemakers are usually used to set the pace in Diamond League races, this duty falls to the athletes in championships. Names like Jakob Ingebrigtsen, who want a fast race, have to set the pace early.

Running at the front reduces wind resistance for the athletes behind while eliminating the risk of tripping for the leading athlete.

Covering Less Distance

Studying the Sydney 2000 Olympic Games in the past, Professor Jones revealed that the winners were not necessarily the athletes with the highest average speed. Although some rival athletes ran faster, they did not win because they covered more distance.

The most ideal position on the track is to run as close to the inside line as possible, because running in the second lane adds an extra eight meters.

Profile of the Ideal Distance Runner

The ideal distance runner combines strong aerobic and anaerobic capabilities. Championship races, containing complex interactions, are much more engaging for spectators.

Mo Farah is cited as one of the best examples of the ideal track distance runner due to his strength in both aerobic and anaerobic aspects.