A Novel Marker for Endurance Running Performance.
You can read the paper here. https://pubmed.ncbi.nlm.nih.gov/20798666/
Now I really love this paper as it proposes that the stiffer you are, the more efficient you are at running.
If you were to ask opinions on stretching, most people would say this is quite important. The dogma in the physio / conditioning world / running world is that stretching is really important. “We need to have good flexability to complete the task of running (or insert any sporting endeavour)” ...
My question is, do we have evidence to support that proposition? This paper demonstrates it may not be quite that simple.
Let’s shoot from the hip. What is this paper and what does is say?
It states that the COL5A1 TT gene variant is associated with the time taken to complete the run phase of a triathlon. The COL5A1 TT gene variant encodes (creates far more) type V collagen. This is strongly correlated to show increased stiffness in muscle and tendons units. Therefore we could then suggest the stiffer you are, the faster you could run.
However, that conclusion makes a couple of jumps. How did they come to this jump? When the researchers grouped all the runners in this study into the 3 COL5A1 genotypes - TT, TC and CC, the TT genotypes on average ran much faster than the TC and CC groups. However, that same effect was not shown in the swim and bike sections. Running, swimming and cycling in the ironman distance are all measures of aerobic capacity. So why did the TT gene variant only benefit running, and not also swimming and cycling?
This study cant exactly show is why, but it does indicate an interesting association.
It is unlikely that all the athletes with the TT genotype had access to a running coaching, had gone to a high school with a good running program or had read the book “how to run better, with less effort”, whilst the other athletes had lot. This is why this study was really interesting as triathlon performance through the 3 disciplines generally has some variation. What the TT athletes do all have in common is stiffer muscle and tendon units, which we believe have a performance effect in running. Hence the statement “the stiffer you are the faster you run” does make a couple of jumps, but it looks definitely possible. I would even go out on a limb and say likely.
Now as a physio / running movement coach, what do I do with the above information? My job day to day is being a problem solver. Most runners I see want to run faster. How does the above information help this problem?
If you want to run faster, I suggest we make you stiffer, especially if you are in the 'non' stretchy group. So my advice is - do not stretch as this is going to do the opposite of what we want. Instead I suggest you focus your time on completing running drills, plyometric exercises, and strengthening, to help increase muscle and tendon stiffness through muscle control.
I believe running can be taught. I believe by greater understanding of how our bodies work we can better tailor programs to an individual's goals.
*please take the above information with a pinch of salt. I am not saying you need no flexablity. I just think that for most athletes completing most running programs, that they would only require a simple stride out running exercise to challenge their flexibility*
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