The Benefits of Optimism

Why do Kenyan endurance runners rule the world?

It's a well known fact that Eastern African runners, in particular the Kenyans, have dominated the distance running world for years and there have been many reasons put forward to explain why. However no one has really been able to settle upon any one particular explanation, which has lead to wide-scale confusion and often inaccurate or unfounded conclusions being drawn.

This case study provides you with a clear and concise review of the theories behind Kenya’s dominance in endurance running. Each fascinating theory is complemented by an explanation so that by the end of the review you will be left with the ultimate guide to Kenyan success, for example:

Born at altitude

The most common reason put forward for the Kenyan and, more particularly, Kalenjin dominance of global distance running. Certainly, being born and living at the thin air at around 2000m helps. Athletes find themselves stronger, particularly when returning to the abundant oxygen at sea level.

Are Kenyans genetically superior endurance runners?

The most revealing study on this topic was carried out by the renowned Swedish exercise physiologist, Bengt Saltin, who compared Kenyan adolescents, Kenyan high school runners and elite Kenyan adult runners with top-level Scandinavian runners. Saltin unearthed a number of important facts.

1) Kenyan adolescents had exactly the same aerobic capacities as Danish teenagers.

- If the Kenyans were really genetically superior, you would expect them to have a higher VO2max than their Scandinavian counterparts. There is hope for us all yet!

2) Young Kenyan runners trained with astonishing intensity: About 50 to 60 percent of their total mileage was done at heart rates of 90 percent of maximum or higher!

- This was significantly higher than the Scandinavians' total and is much higher than anything European and American runners generally do. This suggests that their training, rather than their genetics, are responsible for their success - this is something you can incorporate!

3) Kenyan runners - including the high schoolers - were more economical than the elite Scandinavians and also produced less lactate during high-speed running.

- One of the best ways to boost economy is to train fast, and the Kenyans have the corner on intense training.

- Fast training boosts the aerobic qualities of fast-twitch muscles and lowers their lactate output. This explains why the Kenyans have lower lactate levels during strenuous running.

4) The progression in VO2max values from adolescents to elite adult runners is the same in Kenyans as it is in Americans!

- BUT as high school Kenyans become elite senior runners, they increase their number of blood vessels per muscle cell and also enhance the concentrations of energy-producing aerobic enzymes inside their muscle cells

Your chance to learn from Kenyan Olympians!

This case study brings you the thoughts and opinions of two of Kenya’s finest athletes; Wilfred Bungei and Nixon Kiprotich. They provide invaluable insight into their success and just how you can adopt their proven and successful methods.

Wilfred Bungei

Olympic 800m champion Wilfred Bungei emerged from an area of his country regarded as the heartbeat of Kenyan athletics. Bungei is also related to running legend Wilson Kipketer.

Running and excelling at a world-class level seems to have been almost as natural as breathing to the current Olympic 800m champion.

Interestingly, Bungei started life as a 200m and 400m sprinter at primary school and was even an accomplished performer in the decathlon.

Find out more about how the current 800m Olympic champion trains in The Truth Behind Kenyan Endurance Runners

Nixon Kiprotich

The willowy (6'1', 149-pound) Kenyan won the IAAF/Mobil Grand Prix for 800 meters both in 1990 and 1992, snared a silver medal at the '92 Olympics in Barcelona, has garnered gold at both the East-African and African Championships, and was rated No. 1 800 metre runner in the world for 1993 by Track & Field News.

His 800 metre PB is a not too shabby 1:43.31

This incredible Kenyan athlete had some fascinating insights into his training and competition:

You can discover first hand what the Kenyans attribute to their success and how you can adopt their methods into your training with this new The Truth Behind Kenyan Endurance Runners report at Peak Performance.