Elite Trail versus Experienced Non-Elite Trail Runners
Similar to the earlier research, the paper explored the cost of running (running economy), biomechanics and also strength/power. A total of 41 athletes participated in the research, with 20 being classed as elite. 10 of the elite were female, as was the case in the experienced non-elite group.
The average International Trail Running Association score for the Elites was 744 and 872 for the female and male runners, respectively, and 544 and 623 for the female and male non-elite runners, respectively. So, for those of you familiar with the scoring system, the experienced non-elite runners are still very well trained. This is shown in part by hours of training per month (which were 57 and 44 for the female and male elites, and 38 and 34 hours for the female and male non-elites). As you can see, in both groups, the female runners trained more hours than their male counterparts.
The athletes ran on a treadmill and had their running economy assessed over 4 minutes in 3 different conditions – flat running at 10kph, flat running at 14kph and running uphill on a 10% incline at 10kph. Running biomechanics were assessed in the two flat running intervals, including factors such as ground contact time and leg stiffness. The runners then completed maximal strength tests. Finally, they they completed 2 x 7-second sprints on a stationary bike to assess power.
Overall, the conclusion is that the elites had better running economy than the non-elite runners. As far as gender differences are concerned, the non-elite female runners had a better running economy than the non-elite male runners. Within the elite runners the difference in running economy by gender was much smaller.
In general, the female runners (elite and non-elite) had a higher cadence and a lower ground contact time than their male counterparts (maybe as shorter).
The male athletes had better results in the strength tests, but there were often no significant differences between the elites and non-elites (depending on the muscles assessed).
On the bike sprint test, the male athletes produced higher maximum power than the female athletes, while the elite athletes on the whole produced greater power than the non-elites relative to gender.
Overall, independent of their gender, we can see that elite trail runners are more economical when running, maybe in part caused by their greater volume of training. The researchers also suggest adding strength training (with exercises such as Bulgarian Split Squat and step-ups) and using steep elevation in run training may help non-elite runners improve their running economy and, potentially, their performances in trail races.
References:
Besson, Thibault; Sabater Pastor, Frederic; Varesco, Giorgio; Berthet, Marilyne; Kennouche, Djahid; Dandrieux, Pierre-Eddy; Rossi, Jeremy; Millet, Guillaume Y. Elite vs. Experienced Male and Female Trail Runners: Comparing Running Economy, Biomechanics, Strength, and Power. Journal of Strength and Conditioning Research