Israel's Champion

Meet Lonah Chemtai Salpeter, Israel's most accomplished runner.

Claim to fame: Tokyo Marathon 2020 Gold - 2:17:45

...Let me put Lonah's accomplishment into perspective for you. For a runner to run 26.2 miles (marathon) in just over 2 and a quarter hours, you would need to run each mile in under 5 and a half minutes. The 'average' runner can run ONE mile in about 6-7 minutes. Once you incorporate a run composed of many miles (5, 10, 21k) that time comes down considerably. An intermediate 5k time is under 25 minutes (sub-8 minute mile average). So how does Lonah [and all of the other elite runners] sustain such an effort?!

We can attribute at least some of this success to '5' factors:

1) Vo2max

2) Training

3) Aerobic System

4) Volume

5) Diet

Vo2Max

Vo2max is the maximum rate of oxygen consumption measured during incremental exercise; that is, exercise of increasing intensity. In layman's terms, vo2max is a metric that determines how efficient your body and systems are, in coordinating breathing in oxygen, and supplying the oxygen to the muscles. The more efficient and effective the runner is, the more endurance they have. A lack of efficiency will result in many breakdowns physiologically, forcing the runner to prematurely retire. However an effective runner will seemingly never run out of gas, at least not for a very long time, while running at very fast speeds. Eliud Kipchoge, the world's fastest marathoner, ran a marathon in under 2 hours, averaging just over 4 and half minutes per mile! His secret power (one of many) is a superior vo2max.

Training

Running training is a very specific discipline. Runners are targeting personal best times, and to achieve this they must train ultra-specifically. Here is an example:

If a runner wishes to improve their mile time, let's say from 6:45 to sub-6...They would need to target their goal. One way to get there (aside from their ongoing traditional training) is to train in small increments, just under the 6 minute goal. For example, a standard track is 400 meters, and 1 mile is 4 laps (1600 meters). A 6 minute mile yields a 1:30 lap time. The runner can therefore run several laps with a small break (intervals), averaging around 1:20 per lap. The goal is to become comfortable at 1:30 until you can string 4 laps like this together. If Lonah averages just over 5 minutes a mile, over 26 miles, that means she routinely trains at an even faster speed. I can't speak for Lonah, but I am assuming she trains intervals at sub-5 speeds. To put that into perspective, for me and most other runners, that would be our all out sprint in just one lap!

Aerobic System

The secret to running is that most of us are not running; we are jogging. Only the truly elite can sustain running over long distances and sustained times. The novice runner suffers from running way too fast. We are often taught from a young age, that unless you are running, it isn't worth much. But in truth, for most people, running isn't worth much. What will I accomplish if I go outside and just start running? I'll gas out in 500 meters, and become highly discouraged. 

Running too fast engages your anaerobic system, which is fueled by sugars...think high octane. Running slow and at a good pace will engage your aerobic system, which uses fat and oxygen as its fuel sources. Runners like Lonah also run aerobically, but they are trained anaerobically to create a higher aerobic capacity. The goal for runners is to push back your threshhold, the point just before a full meltdown, by trying to stay aerobic, just before going anaerobic. The balance is subtle, but this is how you can improve your speed and distance. Most people are afraid of running because all they know is their anaerobic system, a relationship symbolized by pain, burning, and meltdowns. The aerobic system is very enjoyable, and it is what makes sustained running possible.

Volume

A runner wishing to accomplish distance must run with volume. The secret to volume is that it mathematically makes sense, the same way that training (listed above) also makes semse mathematically. For example, if a runner runs 1 mile, 3 times a week, it will reward the runner a certain capacity, both aerobically and physically. Likewise, if the runner runs a 5k almost every day, they should be able to squeeze out a half marathon on a good day. To run a marathon (especially a fast marathon), the runner needs to run with serious volume. In my marathon training, I am aiming for a 10k every day, with one long run to start my week. Advanced runners (running sub-4 hour marathon) will run well over 50 miles a week. An elite runner like Lonah must run a vast amount of volume in order to build the vo2max, training, and aerobic capacity. Again, I can't speak for Lonah, but I'd guess she runs somewhere around 100 miles a week.

Diet

The runner's diet is far different than a traditional muscle building diet. The primary difference is the runner prefers carbohydrates and the weightlifter prioritizes sufficient protein. The difference is the runner's efforts are fueled by carbs (sugars) and muscles are primarily built and maintained by protein. Without an intuitive diet, one can miss out on their goals. The weightlifter won't see the same progress without protein and the runner will quickly fatigue without sufficient fuel. Like all sports, the runner needs runner's nutrition to reach their full potential. You simply can't run 26 miles on the wrong fuel...you will hit the proverbial wall.

...and there you have it, a (very) small glimpse into what it takes to be an elite [distance] runner. 

Many don't realize that running is not only a sport, but one that nearly everyone can participate in, and greatly improve in. We may not all be destined to become an elite athlete, but we can become the best version of ourselves...but how?

Train...train...train...

The beauty of running is that by incorporating these 5 tools we can actually witness our progress. So many people excel in programs like couch to 5k, marathon training, trail running, etc...you will watch your body change and adapt to a higher capacity. Some of the benefits are:

Nature

Breathing

Nutrition

Clothes

Cardiovascular & health

Community

Travel

...and so many more!

Runners like Lonah inspire us and lead by example. Every corner of the world has runners in it, some beginners, some advanced, and if you are lucky, you may have someone elite near you.

Lonah is Israel's elite runner, and we are definitely rooting her on in her quest to bring home the Olympic Gold Medal in Tokyo! You can follow Lonah's journey on Facebook.

David Katz