Interval Training is Key

I found this neat paper that looked further into the performances of middle distance runners.  The research looked at two different groups: recreational runners versus competitive sprint and middle distance runners (400m - 1500m races). 

The main difference in their training was the presence of interval training.  The competitive group had performed "intense short interval training" for years, while the recreational group had not.  This difference in training showed up dramatically when outcomes were compared:

• Body fat: competitive runners 9.2%, recreational 18.0%                     
• VO2 Max:  72.3 vs 57.8                                                                                                       
• 400m time:  49.4 seconds vs 64.8 seconds                                                                           
• 800m time:  115.2 seconds vs 158.8 seconds

What's also interesting is that the superior performance of the competitive group was related more to their high VO2 max than their anaerobic capacity.  Their VO2 max had most likely been raised due to the intense interval training.

This is a great study that shows how effective interval training is at reducing body fat and increasing performance.  It also shows that middle distance runners, who include some intensity in their training, maintain low body fat.