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Road running in athletics has grown worldwide in recent years, which has led to an increase in the number of recreational runners. Despite this growth, research addressing this population is scarce, with major limitations and methodological weaknesses. Two of the topics of recent interest in runners are the effects of training intensity distribution (TID) and mental training using mindfulness on running time, body composition and physiological parameters related to performance in endurance sports; the maximal oxygen consumption (VO2max), maximal aerobic speed (MAS) and ventilatory thresholds (VT).
The scarce evidence found identifies the TID polarized model as the most effective in sports performance and TID pyramidal model as the most used by elite runners. For mindfulness, it is identified as an emerging program that could contribute to performance in endurance sports.
40 recreational long-distance runners will be randomly assigned into one of the following 4 TID models groups: polarized TID model group with mindfulness program (POL+), polarized TID model group without mindfulness program (POL-), pyramidal TID model group with mindfulness program (PYR+) and pyramidal TID model group without mindfulness program (PYR-). Each group will be composed of 10 subjects. The interventions will have a duration of 12 weeks.
All participants will have evaluation of 10 km running time, body composition and physiological parameters (VO2max, MAS and VT's 1 and 2) at week 0 and 13 of the study.
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| Label | Type | Description | Intervention Names |
|---|---|---|---|
| Polarized training Intensity distribution model without mindfulness program | Experimental | The TID of the entire training program will be zone 1 (80%), zone 2 (5%), zone 3 (15%). The periodization of the training will be performed in a 3:1 load-recovery cycle, that is, three weeks of load for one week of recovery, this cycle will be repeated 3 times to complete the 12 weeks. The running sessions will have a volume in the load weeks as follows: The first week a volume of 5 hours, the second week 5.5 hours and the third week 6 hours. In the recovery week the volume will be 4 hours. As for the running technique and strength, these will have a weekly volume of 30 min and 1 hour respectively during all 12 weeks. In summary: 60 running sessions 24 strength sessions 24 running technique sessions |
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| Pyramidal training Intensity distribution model without mindfulness program | Experimental | The TID of the entire training program will be zone 1 (80%), zone 2 (5%), zone 3 (15%). The periodization of the training will be performed in a 3:1 load-recovery cycle, that is, three weeks of load for one week of recovery, this cycle will be repeated 3 times to complete the 12 weeks. The running sessions will have a volume in the load weeks as follows: The first week a volume of 5 hours, the second week 5.5 hours and the third week 6 hours. In the recovery week the volume will be 4 hours. As for the running technique and strength, these will have a weekly volume of 30 min and 1 hour respectively during all 12 weeks. In summary: 60 running sessions 24 strength sessions 24 running technique sessions |
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| Polarized training Intensity distribution model with mindfulness program | Experimental | The TID of the entire training program will be zone 1 (80%), zone 2 (5%), zone 3 (15%). The periodization of the training will be performed in a 3:1 load-recovery cycle, that is, three weeks of load for one week of recovery, this cycle will be repeated 3 times to complete the 12 weeks. The running sessions will have a volume in the load weeks as follows: The first week a volume of 5 hours, the second week 5.5 hours and the third week 6 hours. In the recovery week the volume will be 4 hours. As for the running technique, strength and mindfulness these will have a weekly volume of 30 min, 1 hour and 65 min respectively during all 12 weeks. The weekly mindfulness practice will be done in 4 different types of sessions: (life-meditation, jogging-meditation, stretching-meditation, running-meditation). In summary: 60 running sessions 60 mindfulness sessions 24 strength sessions 24 running technique sessions |
| Name | Type | Description | Arm Group Labels | Other Names |
|---|---|---|---|---|
| Polarized training intensity distribution (TID) and mental training using mindfulness | Behavioral | Polarized TID model group with mindfulness program (POL+) |
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| Measure | Description | Time Frame |
|---|---|---|
| Change in 10 km race time | The time in the 10 km will be taken by two evaluators with independent stopwatches, and the average of them will be taken as the official time. The test will take place in a 1257 m loop, with a positive difference in altitude of 5 m. | Week 0 and 13 |
| Measure | Description | Time Frame |
|---|---|---|
| Change in VO2max | Incremental test to exhaustion on a Woodway© model 4Front treadmill. During the test, VO2 will be measured breath-by-breath by a portable metabolic system COSMED© model K5. The VO2max will be calculated as the average oxygen consumption of the last 30 seconds measured in the incremental test. | Week 0 and 13 |
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Inclusion Criteria:
Exclusion Criteria:
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| Facility | Status | City | State | ZIP | Country | Contacts |
|---|---|---|---|---|---|---|
| JC Running | Bogotá | Cundinamarca | Colombia |
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| Pyramidal training Intensity distribution model with mindfulness program | Experimental | The TID of the entire training program will be zone 1 (80%), zone 2 (15%), zone 3 (5%). The periodization of the training will be performed in a 3:1 load-recovery cycle, that is, three weeks of load for one week of recovery, this cycle will be repeated 3 times to complete the 12 weeks. The running sessions will have a volume in the load weeks as follows: The first week a volume of 5 hours, the second week 5.5 hours and the third week 6 hours. In the recovery week the volume will be 4 hours. As for the running technique, strength and mindfulness these will have a weekly volume of 30 min, 1 hour and 65 min respectively during all 12 weeks. The weekly mindfulness practice will be done in 4 different types of sessions: (life-meditation, jogging-meditation, stretching-meditation, running-meditation). In summary: 60 running sessions 60 mindfulness sessions 24 strength sessions 24 running technique sessions |
|
| Pyramidal training intensity distribution (TID) and mental training using mindfulness | Behavioral | Pyramidal TID model group with mindfulness program (PYR+) |
|
| Polarized training intensity distribution (TID) without mindfulness | Behavioral | Polarized TID model group without mindfulness program (POL-) |
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| Pyramidal training intensity distribution (TID) without mindfulness | Behavioral | Pyramidal TID model group without mindfulness program (PYR-). |
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| Change in ventilatory threshold 1 |
Incremental test to exhaustion on a Woodway© model 4Front treadmill. During the test, ventilatory threshold 1 will be measured by a portable metabolic system COSMED© model K5. Ventilatory threshold 1 will be defined as the first increase in ventilatory equivalent for oxygen (VE/VO2) vs. load, without a simultaneous increase in ventilatory equivalent for carbon dioxide (VE/VCO2) vs. load. |
| Week 0 and 13 |
| Change in ventilatory threshold 2 | Incremental test to exhaustion on a Woodway© model 4Front treadmill. During the test, ventilatory threshold 2 will be measured by a portable metabolic system COSMED© model K5. Ventilatory threshold 2 will be defined as the second increase in ventilation with a concomitant rapid increase in VE/VO2 and VE/VCO2 and a decrease in the partial pressure of exhaled carbon dioxide (PETCO2). | Week 0 and 13 |
| Change in maximal aerobic speed | Incremental test to exhaustion on a Woodway© model 4Front treadmill. During the test, maximal aerobic speed will be measured by a portable metabolic system COSMED© model K5. The maximal aerobic speed will be determined at the speed corresponding to the VO2max. | Week 0 and 13 |
| Change in body weight | Body weight (kg) will be obtained using a HBF-514C OMRON© body composition analyzer | Week 0 and 13 |
| Change in body fat | Body fat (%) will be obtained using a HBF-514C OMRON© body composition analyzer | Week 0 and 13 |
| Change in muscle mass | Muscle mass (%) will be obtained using a HBF-514C OMRON© body composition analyzer | Week 0 and 13 |