One of the main reasons is that in Kenya running is as popular as playing football is here. Often people HAVE to run to school and back. In the Rift valley in Kenya you can expect to be passed by “shoals” of 20 or 25 runners at a time, apparently. So they have a much larger pool of people to choose from. A similar situation exists in Jamaica with sprinting or China with weightlifting.
Additionally, great numbers of people see running as a way out of poverty. Winning one big race can set you up for life in Kenya – so there is a really strong work ethic.
In terms of training and diet, after extensively studying their methods observers noted a very high carbohydrate (75%) diet (mainly maize and sugar in very sweet tea) and just 1.2 hours average training time per day. This is a similar amount to the Tarahuma ultra runners – 80% carbs per day.
But there is an other striking factor. The observers also reported that the runners would snooze a lot throughout the day and sat around a lot (they watched action or comedy films) between naps. In fact they sleep up to 16 hours per day. Observers also noted that even when walking to the shops, they would walk extremely slowly. When the observers outright asked them why they were so much better than everyone else, one Kenyan replied with a smile “You guys know how to train – but you don’t know how to rest!”
Another famous case of rest boosting performance is the case of legendary running author Dr George Sheehan. When he switched from running 5 miles 6 times per week to 10 miles three times per week (so both programmes just had 30 miles per week) he ran his fastest ever marathon – at age 61- a 3:01 marathon. That is fast and way beyond the reach of most runners. The extra rest boosted his performance massively.
There are also numerous cases of runners breaking marathon world records when they have been unable to train for up to 2 weeks due to illness or other factors. Remember – you get fit when resting – not when you are training.
So this is why you are very wise to keep strength training and runinng frequency as low as gives you increased strength or fitness. This is called training economy – getting the most effect from the least training. A recent study by the ACSM showed that (contrary to prior thinking), 72 to 96 hours after a strength training session the muscles were strongest. At 24 hours they were weaker, at 48 hours a bit stronger but still not back to pre – training levels. At 72 hours they were stronger than before, and 96 hours the increased strength was maintained. This could explain why 2 days per week of strength training is often shown to be just as effective as 3 times per week.
But is is also wise to have an easier week after every 3rd or 4th week. In strength training this is called a Deload. Prior to racing it is called a Taper. This could be a complete week off prior to a strength test or competition or it could be a week training with just 50% 1RM. Different races call for different tapers. A common rule of thumb is 1 day per mile of the race. So for a 10km (6.2miles) race you would taper for 6 days. For a half marathon (13 miles) about 2 weeks, and so on. During this time you might reduce trainng by 25% the first week, then 50% the week before. Many times it’s best to take a week off completely before a marathon.
This will not affect your strength – indeed your strength will probably peak the week after.
Simlilarly, with running you are wise to have an easier week- cutting distance/intensity by 20-30% ever 3rd or 4th week to help the body heal any potential niggles. You can enjoy this planned rest and look forward to coming back with renewed vigour.
So to sum up – train twice per week with strength training. Deload after every third or 4th week. If you are a runner plan easy weeks.
Get plenty of rest. Keep an eye on your ten minute test and react accordingly.
That way you will keep your energy levels high, decrease your chance of injury or burnout and help your performance and health long term.