Effects of High-Intensity Interval Training on Running Economy, Lactate Threshold, and Time-to-Exhaustion in Trained Distance Runners
Article Sidebar
Main Article Content
Abstract
This study examined whether replacing a modest portion of habitual endurance running with structured high-intensity interval training (HIIT) improves running economy, lactate-threshold velocity, and time-to-exhaustion in trained male distance runners. Twenty-eight trained male runners were randomized to HIIT (n = 14) or to a control group (n = 14) for 8 weeks. The HIIT group completed two supervised weekly sessions, progressing from 4 x 3 min to 6 x 3 min at 90-95% of VO2max velocity, separated by 2-min active recoveries, while reducing easy mileage to keep weekly training time comparable with the control group. The control group maintained habitual endurance training. Running economy at 12 and 14 km/h, blood lactate during submaximal running, velocity at 4 mmol·L-1 blood lactate, VO2max, velocity at VO2max, time-to-exhaustion at velocity at VO2max, and 5-km time-trial performance were measured before and after training. Group-by-time effects were assessed using mixed repeated-measures analysis of variance, with significance set at p < 0.05. HIIT produced greater improvements than control in running economy at 14 km/h (-3.8% vs -0.6%, p < 0.001), velocity at 4 mmol·L-1 lactate (+4.2% vs +1.1%, p < 0.001), time-to-exhaustion (+15.8% vs +2.8%, p < 0.001), and 5-km time-trial time (-2.6% vs -0.6%, p = 0.002). VO2max improved modestly after HIIT (+2.6% vs +0.8%, p = 0.027). A carefully dosed HIIT substitution block improved linked determinants of endurance performance without increasing total weekly training time. The findings support HIIT as a targeted redistribution strategy in trained male runners rather than as an indiscriminate addition of hard training.
Article Details
Issue
Section
This work is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License.
How to Cite
References
1. D. L. Conley and G. S. Krahenbuhl, "Running economy and distance running performance of highly trained athletes," Medicine and Science in Sports and Exercise, vol. 12, no. 5, pp. 357-360, 1980, doi: 10.1249/00005768-198012050-00010. DOI: https://doi.org/10.1249/00005768-198025000-00010
2. P. U. Saunders, D. B. Pyne, R. D. Telford, and J. A. Hawley, "Factors affecting running economy in trained distance runners," Sports Medicine, vol. 34, no. 7, pp. 465-485, 2004, doi: 10.2165/00007256-200434070-00005. DOI: https://doi.org/10.2165/00007256-200434070-00005
3. K. R. Barnes and A. E. Kilding, "Running economy: measurement, norms, and determining factors," Sports Medicine - Open, vol. 1, no. 1, article 8, 2015, doi: 10.1186/s40798-015-0007-y. DOI: https://doi.org/10.1186/s40798-015-0007-y
4. O. Faude, W. Kindermann, and T. Meyer, "Lactate threshold concepts: how valid are they?" Sports Medicine, vol. 39, no. 6, pp. 469-490, 2009, doi: 10.2165/00007256-200939060-00003. DOI: https://doi.org/10.2165/00007256-200939060-00003
5. R. Beneke, R. M. Leithauser, and O. Ochentel, "Blood lactate diagnostics in exercise testing and training," International Journal of Sports Physiology and Performance, vol. 6, no. 1, pp. 8-24, 2011, doi: 10.1123/ijspp. 6.1.8. DOI: https://doi.org/10.1123/ijspp.6.1.8
6. V. Billat, J.-C. Renoux, J. Pinoteau, B. Petit, and J.-P. Koralsztein, "Reproducibility of running time to exhaustion at VO2max in subelite runners," Medicine and Science in Sports and Exercise, vol. 26, no. 2, pp. 254-257, 1994, doi: 10.1249/00005768-199402000-00018. DOI: https://doi.org/10.1249/00005768-199402000-00018
7. L. V. Billat, "Interval training for performance: a scientific and empirical practice. Special recommendations for middle- and long-distance running. Part I: aerobic interval training," Sports Medicine, vol. 31, no. 1, pp. 13-31, 2001, doi: 10.2165/00007256-200131010-00002. DOI: https://doi.org/10.2165/00007256-200131010-00002
8. L. V. Billat, "Interval training for performance: a scientific and empirical practice. Special recommendations for middle- and long-distance running. Part II: anaerobic interval training," Sports Medicine, vol. 31, no. 2, pp. 75-90, 2001, doi: 10.2165/00007256-200131020-00001. DOI: https://doi.org/10.2165/00007256-200131020-00001
9. J. Helgerud et al., "Aerobic high-intensity intervals improve VO2max more than moderate training," Medicine and Science in Sports and Exercise, vol. 39, no. 4, pp. 665-671, 2007, doi: 10.1249/mss.0b013e3180304570. DOI: https://doi.org/10.1249/mss.0b013e3180304570
10. P. B. Laursen and D. G. Jenkins, "The scientific basis for high-intensity interval training: optimizing training programs and maximizing performance in highly trained endurance athletes," Sports Medicine, vol. 32, no. 1, pp. 53-73, 2002, doi: 10.2165/00007256-200232010-00003. DOI: https://doi.org/10.2165/00007256-200232010-00003
11. J. R. Fletcher, S. P. Esau, and B. R. MacIntosh, "Economy of running: beyond the measurement of oxygen uptake," Journal of Applied Physiology, vol. 107, no. 6, pp. 1918-1922, 2009, doi: 10.1152/japplphysiol. 00307.2009. DOI: https://doi.org/10.1152/japplphysiol.00307.2009
12. C. Foster and A. Lucia, "Running economy: the forgotten factor in elite performance," Sports Medicine, vol. 37, no. 4-5, pp. 316-319, 2007, doi: 10.2165/00007256-200737040-00011. DOI: https://doi.org/10.2165/00007256-200737040-00011
13. A. M. Jones and H. Carter, "The effect of endurance training on parameters of aerobic fitness," Sports Medicine, vol. 29, no. 6, pp. 373-386, 2000, doi: 10.2165/00007256-200029060-00001. DOI: https://doi.org/10.2165/00007256-200029060-00001
14. A. W. Midgley, L. R. McNaughton, and A. M. Jones, "Training to enhance the physiological determinants of long-distance running performance," Sports Medicine, vol. 37, no. 10, pp. 857-880, 2007, doi: 10.2165/00007256-200737100-00003. DOI: https://doi.org/10.2165/00007256-200737100-00003
15. E. M. Stoa et al., "Factors influencing running velocity at lactate threshold in male and female runners at different levels of performance," Frontiers in Physiology, vol. 11, article 585267, 2020, doi: 10.3389/fphys. 2020.585267. DOI: https://doi.org/10.3389/fphys.2020.585267
16. M. Buchheit and P. B. Laursen, "High-intensity interval training, solutions to the programming puzzle. Part I: cardiopulmonary emphasis," Sports Medicine, vol. 43, no. 5, pp. 313-338, 2013, doi: 10.1007/s40279-013-0029-x. DOI: https://doi.org/10.1007/s40279-013-0029-x
17. M. Buchheit and P. B. Laursen, "High-intensity interval training, solutions to the programming puzzle. Part II: anaerobic energy, neuromuscular load and practical applications," Sports Medicine, vol. 43, no. 10, pp. 927-954, 2013, doi: 10.1007/s40279-013-0066-5. DOI: https://doi.org/10.1007/s40279-013-0066-5
18. T. P. Smith, L. R. McNaughton, and K. J. Marshall, "Effects of 4-wk training using Vmax/Tmax on VO2max and performance in athletes," Medicine and Science in Sports and Exercise, vol. 31, no. 6, pp. 892-896, 1999, doi: 10.1097/00005768-199906000-00019. DOI: https://doi.org/10.1097/00005768-199906000-00019
19. B. S. Denadai, M. J. Ortiz, C. C. Greco, and M. T. de Mello, "Interval training at 95% and 100% of the velocity at VO2max: effects on aerobic physiological indexes and running performance," Applied Physiology, Nutrition, and Metabolism, vol. 31, no. 6, pp. 737-743, 2006, doi: 10.1139/h06-080. DOI: https://doi.org/10.1139/h06-080
20. S. Seiler, K. Joranson, B. V. Olesen, and K. J. Hetlelid, "Adaptations to aerobic interval training: interactive effects of exercise intensity and total work duration," Scandinavian Journal of Medicine and Science in Sports, vol. 23, no. 1, pp. 74-83, 2013, doi: 10.1111/j.1600-0838.2011.01351.x. DOI: https://doi.org/10.1111/j.1600-0838.2011.01351.x
21. D. D. Ferley, R. W. Osborn, and M. D. Vukovich, "The effects of uphill vs. level-grade high-intensity interval training on VO2max, Vmax, VLT, and Tmax in well-trained distance runners," Journal of Strength and Conditioning Research, vol. 27, no. 6, pp. 1549-1559, 2013, doi: 10.1519/JSC.0b013e3182736923. DOI: https://doi.org/10.1519/JSC.0b013e3182736923
22. D. D. Ferley, R. W. Osborn, and M. D. Vukovich, "The effects of incline and level-grade high-intensity interval treadmill training on running economy and muscle power in well-trained distance runners," Journal of Strength and Conditioning Research, vol. 28, no. 5, pp. 1298-1309, 2014, doi: 10.1519/JSC.0000000000000274. DOI: https://doi.org/10.1519/JSC.0000000000000274
23. F. M. Iaia, Y. Hellsten, J. J. Nielsen, M. Fernström, K. Sahlin, and J. Bangsbo, "Four weeks of speed endurance training reduces energy expenditure during exercise and maintains muscle oxidative capacity despite a reduction in training volume," Journal of Applied Physiology, vol. 106, no. 1, pp. 73-80, 2009, doi: 10.1152/japplphysiol. 90676.2008. DOI: https://doi.org/10.1152/japplphysiol.90676.2008
24. Z. Milanović, G. Sporiš, and M. Weston, "Effectiveness of high-intensity interval training and continuous endurance training for VO2max improvements: a systematic review and meta-analysis of controlled trials," Sports Medicine, vol. 45, no. 10, pp. 1469-1481, 2015, doi: 10.1007/s40279-015-0365-0. DOI: https://doi.org/10.1007/s40279-015-0365-0
25. P. U. Saunders et al., "Short-term plyometric training improves running economy in highly trained middle and long distance runners," Journal of Strength and Conditioning Research, vol. 20, no. 4, pp. 947-954, 2006, doi: 10.1519/R-18235.1. DOI: https://doi.org/10.1519/00124278-200611000-00036
26. L. Paavolainen, K. Hakkinen, I. Hamalainen, A. Nummela, and H. Rusko, "Explosive-strength training improves 5-km running time by improving running economy and muscle power," Journal of Applied Physiology, vol. 86, no. 5, pp. 1527-1533, 1999, doi: 10.1152/jappl. 1999.86.5.1527. DOI: https://doi.org/10.1152/jappl.1999.86.5.1527
27. O. Storen, J. Helgerud, E. M. Stoa, and J. Hoff, "Maximal strength training improves running economy in distance runners," Medicine and Science in Sports and Exercise, vol. 40, no. 6, pp. 1087-1092, 2008, doi: 10.1249/MSS.0b013e318168da2f. DOI: https://doi.org/10.1249/MSS.0b013e318168da2f
28. J. Esteve-Lanao, C. Foster, S. Seiler, and A. Lucia, "Impact of training intensity distribution on performance in endurance athletes," Journal of Strength and Conditioning Research, vol. 21, no. 3, pp. 943-949, 2007, doi: 10.1519/R-19725.1. DOI: https://doi.org/10.1519/00124278-200708000-00048
29. K. S. Seiler and G. O. Kjerland, "Quantifying training intensity distribution in elite endurance athletes: is there evidence for an optimal distribution?" Scandinavian Journal of Medicine and Science in Sports, vol. 16, no. 1, pp. 49-56, 2006, doi: 10.1111/j.1600-0838.2004.00418.x. DOI: https://doi.org/10.1111/j.1600-0838.2004.00418.x
30. S. Seiler, "What is best practice for training intensity and duration distribution in endurance athletes?" International Journal of Sports Physiology and Performance, vol. 5, no. 3, pp. 276-291, 2010, doi: 10.1123/ijspp. 5.3.276. DOI: https://doi.org/10.1123/ijspp.5.3.276
31. C. Foster et al., "A new approach to monitoring exercise training," Journal of Strength and Conditioning Research, vol. 15, no. 1, pp. 109-115, 2001, doi: 10.1519/00124278-200102000-00019. DOI: https://doi.org/10.1519/00124278-200102000-00019
32. W. G. Hopkins, "Measures of reliability in sports medicine and science," Sports Medicine, vol. 30, no. 1, pp. 1-15, 2000, doi: 10.2165/00007256-200030010-00001. DOI: https://doi.org/10.2165/00007256-200030010-00001