PDF herunterladen
Int J Sports Med 2016; 37(12): 958-965
DOI: 10.1055/s-0042-109539
Training & Testing
© Georg Thieme Verlag KG Stuttgart · New York

Incline Treadmill Interval Training: Short vs. Long Bouts and the Effects on Distance Running Performance

D. D. Ferley
1   Avera Sports Institute, Avera McKennan Hospital and University Health Center, Sioux Falls, United States
,
D. T. Hopper
1   Avera Sports Institute, Avera McKennan Hospital and University Health Center, Sioux Falls, United States
,
M. D. Vukovich
2   Health and Nutritional Sciences, South Dakota State University, Brookings, United States
› Institutsangaben
Weitere Informationen

Publikationsverlauf



accepted after revision 18. Mai 2016

Publikationsdatum:
01. August 2016 (online)

Auch verfügbar auf
    Lizenzen und Reprints

Abstract

This study compared 6 weeks of incline treadmill interval training (INC) performed on a 10% treadmill grade using either sprint-like efforts or slower, longer bouts. 24 individuals were randomly assigned between 2 groups that each completed 2 INC and one 30-min level-grade sessions∙wk−1. Training intensities, bout durations and the number of intervals per INC session were the velocity associated with VO2max (Vmax), 30 s and 10–14 (INCShort n=12), and 68%Vmax, ~3 min and 4–6 (INCLong n=12), respectively. All 30-min sessions were at 65%Vmax. Pre- and post-testing assessed VO2max; lactate threshold (VLT); running economy; and time-to-exhaustion at various conditions including 80%Vmax and 20% grade (CFMod). Both groups improved significantly in all tests; additionally, INCShort improved significantly more so in VLT and CFMod despite INCLong performing more than 2 times the running each INC session (P<0.05). Mean effect size (ES) of the relative improvement in a majority of tests revealed a trivial to very large ES of INCShort vs. INCLong training (ES range: 0.05–4.05). We conclude sprint-like INC better than slower, longer INC at improving a key determinant of distance running performance (VLT), and better at preparing individuals for running on courses with a variety of grades.

Key words

uphill running - hill repeats - sprint intervals - endurance training - running economy
 

  • References

  • 1 Barnes KR, Hopkins WG, McGuigan M, Kilding AE. Effects of different uphill interval-training programs on running economy and performance. Int J Sports Physiol Perform 2013; 8: 639-647
    PubMedGoogle Scholar
  • 2 Billat V. Interval training for performance: A scientific and empirical practice—Special recommendations for middle- and long-distance running. Part I: Aerobic Interval Training. Sports Med 2001; 31: 13-31
    CrossrefPubMedGoogle Scholar
  • 3 Billat VL, Slawinski J, Bocquet V, Demarle A, Lafitte L, Chassaing P, Koralsztein JP. Intermittent runs at the velocity associated with maximal oxygen uptake enables subjects to remain at maximal oxygen uptake for a longer time than intense but submaximal runs. Eur J Appl Physiol 2000; 81: 188-196
    CrossrefPubMedGoogle Scholar
  • 4 Burgomaster KA, Howarth KR, Phillips SM, Rakobowchuk M, MacDonald MJ, McGee SL, Gibala MJ. Similar metabolic adapations during exercise after low volume sprint interval and traditional endurance training in humans. J Physiol 2008; 586: 151-160
    CrossrefPubMedGoogle Scholar
  • 5 Burgomaster KA, Hughes SC, Heigenhauser GJF, Bradwell SN, Gibala MJ. Six sessions of sprint interval training increases muscle oxidative potential and cycle endurance capacity in humans. J Appl Physiol 2005; 98: 1985-1990
    CrossrefPubMedGoogle Scholar
  • 6 Cicioni-Kolsky D, Lorenzen C, Williams MD, Kemp JG. Endurance and sprint benefits of high-intensity and supramaximal interval training. Eur J Sports Sci 2013; 13: 304-311
    CrossrefPubMedGoogle Scholar
  • 7 Coyle E. Integration of the physiological factors determining endurance performance ability. Exerc Sport Sci Rev 1995; 23: 32
    PubMedGoogle Scholar
  • 8 Cunningham D, Faulkner J. The effect of training on aerobic and anaerobic metabolism during a short exhaustive run. Med Sci Sports Exerc 1969; 1: 57-64
    PubMedGoogle Scholar
  • 9 Demarle AP, Heugas AM, Slawinski JJ, Tricot VM, Koralsztein JP, Billat VL. Whichever the initial training status, any increase in velocity at lactate threshold appears as a major factor in improved time to exhaustion at the same severe velocity after training. Arch Physiol Biochem 2003; 111: 167-176
    CrossrefPubMedGoogle Scholar
  • 10 Denadai BS, Ortiz MJ, Greco CC, de Mello MT. Interval training at 95% and 100% of the velocity at VO2max: effects on aerobic physiological indexes and running performance. Appl Physiol Nutr Metab 2006; 31: 737-743
    CrossrefPubMedGoogle Scholar
  • 11 Edge J, Bishop D, Goodman C. The effects of training intensity of muscle buffer capacity in females. Eur J Appl Physiol 2006; 96: 97-105
    CrossrefPubMedGoogle Scholar
  • 12 Edge J, Eynon N, McKenna MJ, Goodman CA, Harris RC, Bishop DJ. Altering the rest interval during high-intensity interval training does not affect muscle or performance adaptations. Exp Physiol 2013; 98: 481-490
    CrossrefPubMedGoogle Scholar
  • 13 Esfarjani F, Laursen PB. Manipulating high-intensity interval training: effects on VO2max, the lactate threshold and 3000 m running performance in moderately trained males. J Sci Med Sport 2007; 10: 27-35
    PubMedGoogle Scholar
  • 14 Ferley D, Osborn R, Vukovich M. The effects of uphill vs. level-grade high-intensity interval training on VO2max, VMax, VLT and TMax in well-trained distance runners. J Strength Cond Res 2013; 27: 1549-1559
    CrossrefPubMedGoogle Scholar
  • 15 Ferley D, Osborn R, Vukovich M. The effects of incline and level-grade high-intensity interval treadmill training on running economy and muscle power in well-trained distance runners. J Strength Cond Res 2014; 28: 1298-1309
    CrossrefPubMedGoogle Scholar
  • 16 Ferley D, Vukovich M. Time-to-fatigue during incline treadmill running: implications for individualized training prescription. J Strength Cond Res 2015; 29: 1855-1862
    CrossrefPubMedGoogle Scholar
  • 17 Harriss D, Atkinson G. Ethical standards in sport and exercise science research: 2016 Update. Int J Sports Med 2015; 36: 1121-1124
    Google Scholar
  • 18 Helgerud J, Høydal K, Wang E, Karlsen T, Berg P, Bjerkaas M, Simonsen T, Helgesen C, Hjorth N, Bach R, Hoff J. Aerobic high-intensity intervals improve VO2max more than moderate training. Med Sci Sports Exerc 2007; 39: 665-671
    CrossrefPubMedGoogle Scholar
  • 19 Hopkins W, Marshall S, Batterham A, Hanin J. Progressive statistics for studies in sports medicine and exercise science. Med Sci Sports Exerc 2009; 41: 3-13
    PubMedGoogle Scholar
  • 20 Iaia FM, Hellsten Y, Nielsen JJ, Fernstrom M, Sahlin K, Bangsbo J. Four weeks of speed endurance training reduces energy expenditure during exercise and maintains muscle oxidative capacity despite a reduction in training volume. J Appl Physiol 2009; 106: 73-80
    PubMedGoogle Scholar
  • 21 Iglewicz B, Hoaglin D. How to Detect and Handle Outliers. 1st ed. ASQ Quality Press; 1993
    Google Scholar
  • 22 Jones A, Doust J. A 1% treadmill grade most accurately reflects the energetic cost of outdoor running. J Sports Sci 1996; 14: 321-327
    CrossrefPubMedGoogle Scholar
  • 23 Kluitenberg B, Bredeweg S, Zijlstra S, Zijlstra W, Buist I. Comparison of vertical ground reaction forces during overground and treadmill running. A validation study. BMC Musculoskelet Disord 2012; 27: 235
    PubMedGoogle Scholar
  • 24 Kurz MJ, Berg K, Latin R, de Graw W. The relationship of training methods in NCAA division I cross-country runners and 10,000-meter performance. J Strength Cond Res 2000; 14: 196-201
    PubMedGoogle Scholar
  • 25 Laursen PB, Shing CM, Peake JM, Coombes JS, Jenkins DG. Influence of high-intensity interval training on adaptations in well-trained cyclists. J Strength Cond Res 2005; 19: 527-533
    PubMedGoogle Scholar
  • 26 MacDougall JD, Hicks AL, MacDonald JR, McKelvie RS, Green HJ, Smith KM. Muscle performance and enzymatic adaptations to sprint interval training. J Appl Physiol 1998; 84: 2138-2142
    PubMedGoogle Scholar
  • 27 Macpherson RE, Hazell TJ, Olver TD, Paterson DH, Lemon PW. Run sprint interval training improves aerobic performance but not maximal cardiac output. Med Sci Sports Exerc 2011; 43: 115-122
    PubMedGoogle Scholar
  • 28 Midgley AW, McNaughton LR, Jones AM. Training to enhance the physiological determinants of long-distance running performance: Can valid recommendations be given to runners and coaches based on current scientific knowledge?. Sports Med 2007; 37: 857-880
    CrossrefPubMedGoogle Scholar
  • 29 Midgley AW, McNaughton LR, Wilkinson M. Is there an optimal training intensity for enhancing the maximal oxygen uptake of distance runners? Empirical research findings, current opinions, physiological rationale and practical recommendations. Sports Med 2006; 36: 117-132
    CrossrefPubMedGoogle Scholar
  • 30 Paavolainen L, Häkkinen K, Hämäläinen I, Nummela A, Rusko H. Explosive-strength training improves 5-km running time by improving running economy and muscle power. J Appl Physiol 1999; 86: 1527-1533
    PubMedGoogle Scholar
  • 31 Paavolainen LM, Nummela AT, Rusko HK. Neuromuscular characteristics and muscle power as determinants of 5-km running performance. Med Sci Sports Exerc 1999; 31: 124-130
    CrossrefPubMedGoogle Scholar
  • 32 Pescatello L, Arena R, Riebe D, Thompson P. American college of sports medicine. ACSM’s guidelines for exercise testing and prescription. In: 9th ed. Baltimore: Lippincott, Williams and Wilkins; 2013: 168-169
    Google Scholar
  • 33 Poole DC, Jones AM. Oxygen uptake kinetics. Comp Physiol 2012; 2: 933-996
    PubMedGoogle Scholar
  • 34 Riley P, Dicharry J, Franz J, Della CU, Wilder R, Kerrigan D. A kinematics and kinetic comparison of overground and treadmill running. Med Sci Sports Exerc 2008; 40: 1093-1100
    CrossrefPubMedGoogle Scholar
  • 35 Roberts TJ, Belliveau RA. Sources of mechanical power for uphill running in humans. J Exp Biol 2005; 208: 1963-1970
    CrossrefPubMedGoogle Scholar
  • 36 Saraslanidis P, Petridou A, Bogdanis GC, Galanis N, Tsalis G, Kellis S, Mougios V. Muscle metabolism and performance improvement after two training programmes of sprint running differing in rest interval duration. J Sports Sci 2011; 29: 1167-1174
    CrossrefPubMedGoogle Scholar
  • 37 Saunders P, Telford R, Pyne D, Peltola E, Cunningham R, Gore C, Hawley J. Short-term plyometric training improves running economy in highly trained middle and long distance runners. J Strength Cond Res 2006; 20: 947-954
    PubMedGoogle Scholar
  • 38 Smith TP, Coombes JS, Geraghty DP. Optimising high-intensity treadmill training using the running speed at maximal O2 uptake and the time for which this can be maintained. Eur J Appl Physiol 2003; 89: 337-343
    CrossrefPubMedGoogle Scholar
  • 39 Smith TP, McNaughton LR, Marshall KJ. Effects of 4-wk training using Vmax/Tmax on O2max and performance in athletes. Med Sci Sports Exerc 1999; 31: 892-896
    CrossrefPubMedGoogle Scholar
  • 40 Spurrs RW, Murphy AJ, Watsford ML. The effect of plyometric training on distance running performance. Eur J Appl Physiol 2003; 89: 1-7
    CrossrefPubMedGoogle Scholar
  • 41 Yokozawa T, Fujii N, Ae M. Muscle activities of the lower limb during level and uphill running. J Biomech 2007; 40: 3467-3475
    CrossrefPubMedGoogle Scholar