ランニングを始めてから色々な関連書物を読み漁った中で、この本が最も科学的にマラソントレーニングについて書かれていて一番のお勧めです。また、各トレーニング方法について体系立てて整理されており、分かりやすく解説してくれます。普遍的な内容となっており、いわば「マラソンの教科書」といった感じです。
私はこの本を読むまで正直マラソンに必要な要素というのは、「長く走って足を作る」だとか、「走りこんで心肺機能を高める」くらいにしか考えていませんでした。なぜマラソンのトレーニング方法に様々なペース走が必要なのか、なぜインターバルを開ける必要があるのか、各トレーニングが必要な理由とその方法が本書を読むとよく分かります。
印象に残っているところをまとめてみます。
生理学的に、優れたマラソンランナーの条件
- 遅筋繊維の割合が高いこと ⇒これは遺伝なので気にしない。割合を知っても変えようが無い。
- 乳酸性作業閾値(LT: lactate threshold)が高いこと
- グリコーゲン貯蔵量が多く、脂肪の利用効率が高いこと
- 最大酸素摂取量(VO2max)が高いこと
- ランニングエコノミーが優れていること
- トレーニングの刺激から素早く回復すること
いきなり読むと正直何のこっちゃ？となりますが、一つずつ丁寧に解説してくれます。
■乳酸性作業閾値が高いこと
乳酸性閾値（にゅうさんせいいきち、英: lactate threshold, LT）もしくは無酸素性作業閾値（AT）[1]もしくは lactate inflection point（LIP）とは、乳酸が血液中に急激に貯まり始める運動強度のこと。(wikipediaより)
持久力を維持するために必要な能力。よく疲れると乳酸が貯まるといいますが、あれのことですね。乳酸は筋肉によって生成されますが、同時に消費もされています。これが一定のペース以上(一般的にはハーフマラソンを走るくらいのペース)で走ったりすると乳酸の生成に消費が追いつかず筋力の収縮能力が低下してしまう。
この能力を上げるために、LTペースで走ることで持久力の改善が期待できるということです。
そのためには、最大心拍数よりも少し落としたペース、15kmからハーフマラソンくらいのスピードで1時間くらい走るのが効果的です。これは個人的にすごく納得で、最初の頃はハーフマラソンの大会を頻繁にこなすと記録更新が出来ることが多いです。LTペースで走ることによって乳酸の増加を抑えつつ、負荷を維持することで有酸素運動の機能を強化出来るということのようです。
これより早いペースだと乳酸が早くたまってしまうので持たないから持久力のトレーニングにならないし、逆に遅すぎても効果的なトレーニングにはならないのでしょうね。
■グリコーゲン貯蔵量が多く、脂肪の利用効率が高いこと
グリコーゲン(糖質)はそれだけではレースで真っ先に使い果たされてしまいエネルギーが枯渇されてしまう。これをトレーニングによって貯蔵できるようにすることと、脂肪を出来るだけ使えるようにトレーニングで体の仕組みを変える。
早いランナーを対象に調査すると脂肪の利用効率が高いそうです。体内に蓄えられるグリコーゲンはごく少量なのに対して、脂肪はほぼ無尽蔵にあるためこれをうまく活用するようにしていくということですね。このためのトレーニングとしてはロング走が良いそうです。
■最大酸素摂取量(VO2max)が高いこと
消費できる最大酸素量のこと。つまり、たくさん酸素を消費できれば身体中にたくさん血液を送り込むことが出来てより早く走ることが出来る。3000メートル走とかだと心臓がばくばくいって限界まで追い込むことになりますが、この能力を高めることで最大心拍数も上がりスピードを高めることが出来るのでしょう。
一般的には最大心拍数は220-年齢がひとつの目安となるそうですが、私も走り始めたときは180も行かなかったのが、トレーニングを始めてから197くらいまで行きました。最大を引き上げることで、例えば180くらいで走るときは当然余裕度が上がるためより早く、楽に走ることができます。
ただ、最大酸素摂取量を高めるにはインターバルや12分走など、大変きついものが多いです。大体ランニングをやめてしまう人はこういったきついトレーニングでおいこみすぎている気がするのでバランスは大事でしょうね。
■ランニングエコノミーが優れていること
いうまでもなくランニングフォームは大事です。体力いくらあってもきんちゃん走りでは良いタイムは出ません。フォアフット論争など日本人に適切なフォームがなんなのか難しいところですが、無駄ないフォームで走るように意識したいところです。
■トレーニングの刺激から素早く回復すること
優れたランナーはトレーニングからすみやかに回復することが出来る、と書かれています。マラソン走った翌日に、ジョグでもよいから少し走っておくと翌日楽になるあれですよね。で、ついつい走りすぎてしまって全然疲労抜きにならないあれです。(笑)
本書の中でも回復走のペースに注意書きがあります。ジョグよりも高い負荷で走ってしまうと全く回復走にはならないので気をつけたいですね。効果的に疲労抜きランを入れると体の超回復の傾向が高まり次の激しいトレーニングを積めるばかりか、疲労自体も抜けるので一石二鳥ということだと思います。
■まとめ
この辺の内容以外にも、レース戦略やシューズ、補強トレーニング方法などについても書かれており、まさにマラソンの教科書としてぜひお勧めしたい本となっています。
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