What makes Kenyan and Ethiopian runners so dang fast?

For years Americans distance runners have pondered: What makes Kenyan and Ethiopian runners so dang fast?

Last year 89 of the top 100 male marathoners were from Kenya and Ethiopia. The world saw 186 performances under 2:10 in the marathon, and only one of those men was an American, Galen Rupp. For the Women, 73 of the top 100 marathoners were from Kenya and Ethiopia, and 7 were Americans. Ladyjags this is a major bragging point, your marathon potential may be way better than the boys. 

That is one way to show fight at the end of a race.

Above is a picture of Haile Gebrselassie being punched in the back of the head as he glides past a competitor to win another 10,000m title. Below is a list of the top 20 fastest 5000 meter times ever run listing time, name, and country:

Place	Time	Athlete	Country
1	12:37.35	Kenenisa Bekele	Ethiopia
2	12:39.36	Haile Gebrselassie	Ethiopia
3	12:39.74	Daniel Komen	Kenya
4	12:40.18	Kenenisa Bekele	Ethiopia
5	12:41.86	Haile Gebrselassie	Ethiopia
6	12:44.39	Haile Gebrselassie	Ethiopia
7	12:44.90	Daniel Komen	Kenya
8	12:45.09	Daniel Komen	Kenya
9	12:46.53	Eliud Kipchoge	Kenya
10	12:46.81	Dejen Gebremeskel	Ethiopia
11	12:47.04	Sileshi Sihine	Ethiopia
12	12:47.53	Hagos Gebrhiwet	Ethiopia
13	12:48.09	Kenenisa Bekele	Ethiopia
14	12:48.25	Kenenisa Bekele	Ethiopia
15	12:48.64	Isiah Koech	Kenya
16	12:48.66	Issac Songok	Kenya
17	12:48.77	Yenew Alamirew	Ethiopia
18	12:48.81	Stephen Cherono	Kenya
19	12:48.98	Daniel Komen	Kenya
20	12:49.04	Thomas Longosiwa	Kenya

Continuing this blog with a long list of stats would only further the point, East Africans are running circles around the rest of the world. Sure, there are outliers athletes from other nations that crack into the all time fastest lists, but it seems like Kenya and Ethiopia are filled with these outlier freak athletes. So upon doing research, what are thought to be the top reasons for the utter dominance? Runners world provides us with the following list:

1. Genetic predisposition  

2. Development of a high maximal oxygen uptake as a result of extensive walking and running at an early age. 

3. Relatively high hemoglobin and hematocrit 

4.  Development of good metabolic “economy/efficiency” based on somatotype and lower limb characteristics;

5.  Favorable skeletal-muscle-fiber composition and oxidative enzyme profile;

6. Traditional Kenyan/Ethiopian diet;

7. Living and training at altitude.

8. Motivation to achieve economic success.

We could negatively look at genetics, or how their blood just carries oxygen better than ours, or something within reason #4-5 about their calves being more boss than ours. We could scan this list and think “well, great, they’re just better.” Or, OR! We could take notes on what we could take away to become better. The following is a list of takeaways that maybe we can adopt as a team to become better runners.

 -Live and train at elevation-

check!

Oh yeah... look at all that elevation.

-The average East African diet is better than ours?-

To this statement I would say...ehhh, maybe. As far as what we can do...make sure you eat enough. Get your plants, carbs, fats, and proteins. What can we do? ADD some new things to your diet this year that might give you more energy. 

-Extensive walking and running at an early age-

The story goes, “most children have to run to school, some run 10k in both directions.” If you do a calculation, that means that some school children ran around 60 miles per week growing up. This is what I call becoming an “aerobic monster,” (this will definitely be a blog in the future). Takeaways: We can develop the aerobic system for years and years. When we run more our body becomes more efficient at carrying oxygen in our blood to our muscles. Running more simply makes you better. What do you need from us coaches to help you run more? What slight adjustments can you make to your training to build the aerobic monster in you? Can you get more sleep and more food to better run more miles?

-”Motivation to achieve economic success-”

Becoming a professional athlete in these countries can change your life in an instant. Being an excellent youth runner could mean a college scholarship in America. Takeaways: What is your reasoning? What fuels your running? Scott Fauble said to us today that he loves to test his limits. Many runners say the same thing, pushing out of your comfort zone for yourself and your team has a ripple effect on your life. What could you stand to learn about yourself if you really committed to this painful running thing? How can you better push past comfort?

-A more minimal and running focused lifestyle-

6 am: breakfast and tea/coffee

7 am: morning shakeout run

8 am: 2nd breakfast, more tea/coffee and pastries

10 am: group workout

Noon: Lunch

Afternoon: Nap

5 pm: Off or easy run

6-8 pm: dinner and social time

9 pm: bedtime!

These people were scheduled for a casual run across the desert.

I have read this is a usual schedule. Athletes often retreat or move to a training camp to focus. It has been said that the houses in these training camps often have no couch, no tv, no fridge, no entertainment. The reasoning is often that they do not want to have all of the comforts, stating that it makes you too soft. While this is not a schedule possible as an amateur athlete in America, there is something attractive about running, eating, and hanging out with friends all day.

Takeaways: How can you minimize the stress of your life? How can you bond better with your friends and family? How can you enjoy your running more? Can you commit to riding the wave of fitness this summer with your fellow jags? Smartphone, netflix, fortnight...how much is too much?

(Do not sell your fridge/couch/TV on craigslist)

-For Fun, here is a documentary if you want to learn more-

"Born to Run: The Kenyan Secrets"

Thanks for reading Jags! I hope you are encouraged in the takeaways. Running more and embracing a fun summer of training will do you wonders, commit to it!

-Coach W