Arthur Lydiard — A Brief Biography
Arthur Lydiard was born in Eden Park, New Zealand, in 1917. In school, he ran and boxed, but was most interested in rugby football. Because of the great Depression of the 1930s, Lydiard dropped out of school at 16 to work in a shoe factory.
Lydiard figured he was pretty fit until Jack Dolan, president of the Lynndale Athletic Club in Auckland, and an old man compared to Lydiard, took him on a five-mile training jog. Lydiard was completely exhausted and was forced to rethink his concept of fitness. He wondered what he would feel like at 47, if at 27 he was exhausted by a 5-mile run.
Lydiard began training according to the methods of the time, but this only confused him further. At the club library he found a book by F. Webster called “The Science of Athletics.” But Lydiard soon decided that the schedules offered by Webster were being too easy on him, so he began experimenting to find out how fit he could get. Lydiard was not a particularly fast runner in his day, nor had he any formal education in his coaching or physiology. He had never been to college.
He began running seven days a week, up to 12 miles a day, which at the time was considered exceptional. In 1945, at age 28, he began racing again. But while he was fitter and faster, he had trouble winning because he had trouble hitting at the wrong times. Because his mileage was considerably higher than those who beat him, he became annoyed and experimented with the daily distances and efforts, with some days short and easy and others hard and long.
Others joined Arthur Lydiard in training and thrashed along with him, though Arthur Lydiard still used himself as the principal guinea pig. He tested himself in the extremes of best and endurance — running up to 250 miles a week — and discovered that when he balanced distance and speedwork, not only did his marathon times improve, but his track performances improved also. Where other coaches and runners had been incapable of unraveling the fundamentals of conditioning, to Arthur Lydiard, his training experiments spoke volumes. This was to become the keystone of the system he would later use to develop Halberg, Snell, and the rest.
After two years of training with Lydiard on his lonely runs, Lawrie King beat a provincial championship in a 2-mile race by 80 meters. King’s win established Lydiard as a coach, a qualification he neither sought nor particularly wanted. King went on to be New Zealand cross country champion, six-mile record holder, and 1954 Empire Games representative.
In 1951, Murray Halberg, then 17 years old, came on the scene. His coach, Bert Payne, consulted with Lydiard on Halberg’s training. By 1953, Halberg, who was now with Lydiard entirely, was joined by Barry Magee. It was with these men that Lydiard first tried out his formula for building stamina and coordinating training with races.
Lydiard completed his recipe for running in the mid-1950s. By then he knew how and when to mix the ingredients — the long marathon-type mileages, the hill work, the leg-speed work, the sprint training, the sharpening and freshening — and how to plan it so his runners would peak at the right time.
In 1955, Lydiard stopped racing in order to devote his time to business. Until 1957, he worked two jobs, one of which was delivering milk in the middle of the night. Then he quit that job to start with a…
Arthur Lydiard’s Legacy and Impact
Olympic Success and Recognition
Arthur Lydiard’s training methods were put to the test during the 1960 Rome Olympics, where his runners achieved remarkable success. Peter Snell won the 800-meter gold by outpacing Roger Moens, while Murray Halberg secured the 5000-meter gold by breaking away half a mile from the finish line. Barry McGee also won the marathon bronze medal behind the African runners, Abebe Bikila and Rhadi. By this time, Lydiard was confident in his methods, having spent over a decade refining and implementing them, despite not fully understanding the physiological mechanisms behind their success.
Continued Success and Methodology Spread
In the 1964 Tokyo Olympics, Snell further validated Lydiard’s methods by winning gold in both the 800 and 1500 meters, while John Davies, another Lydiard-trained athlete, captured the bronze medal in the 1500 meters. The world was eager to learn more about Lydiard’s training techniques. Lydiard was open to sharing his ideas and went to great lengths to publish and discuss his methods.
International Outreach
In the early to mid-1960s, Lydiard began working with coaches rather than athletes. In 1966, he accepted an invitation from Bud Winter to work in Mexico. During his 8-month stay, Lydiard helped develop Alfredo Penaloza, Pablo Garrido, and Juan Martinez, all of whom achieved significant success in their respective events.
Lydiard then traveled to Finland, where he stayed for 19 months. The Finnish coaches were initially resistant to Lydiard’s suggestions, but his influence was not wasted. Coaches like Oekka Vasala and Lasse Viren carefully listened and integrated Lydiard’s teachings with those of other renowned coaches, such as Percy Cerruty, Paavo Nurmi, and Milhaly Igloi. This blend of methodologies led to notable achievements, including Olavi Suomalainen’s victory in the 1972 Boston Marathon and Lasse Viren’s Olympic gold medals in the 10,000 and 5000 meters in 1972.
Broader Application and Scientific Validation
Lydiard’s methods have been applied to various sports beyond running, including rugby, cycling, canoeing, squash, and gridiron football. By collaborating with physiology and sports medicine experts, Lydiard has been able to explain the scientific rationale behind his successful training methods. His work continues to inspire coaches and athletes to reach their full potential.
Introduction to the Lydiard System
The Lydiard training system emphasizes a balanced combination of aerobic and anaerobic running. Aerobic running is defined as running within one’s capacity to use oxygen efficiently. This approach forms the foundation of Lydiard’s training philosophy, which aims to enhance endurance and performance through a holistic and scientifically informed methodology.
Arthur Lydiard’s Training Methodology
Leg Speed Training
Each time during the run, think of moving the legs as fast as possible and do not be conscious of stride length. Keep as relaxed as possible in the upper body. The same action can be obtained by going downstairs one at a time as fast as possible. You will find that the legs do not seem to move fast enough. So run with a normal stride, thinking of only one thing: MOVING THE LEGS FAST. This way, it is possible to overcome viscosity in the leg muscles and develop fine speed. After the tenth repetition, cool down for at least 15 minutes.
It is wise to train twice a day, every day, even while doing this training and track training and racing, even if it is only for 15 minutes each morning. During this period of training, your legs will get tired. However, if this exercise is maintained for at least two weeks, it becomes progressively easier and gives fine results. The best results come from four to six weeks of this training.
A schedule during this period could look like this:
- Monday, Wednesday, and Friday: Hill training
- Tuesday, Thursday, and Saturday: Leg-speed
- Sunday: Long run
Track Training
A period of about 10 weeks is usually sufficient to carry out the necessary track training leading up to the first important competition. If these 10 weeks are divided into three sections as described below, it is possible to develop the necessary abilities and gain fine coordination, with the optimum performance coming upon the desired date.
Anaerobic / Speed Development
The first four weeks should be used for the further development of the anaerobic capacity to exercise and speed. When developing the capacity to exercise anaerobically, it is important to realize what you are trying to do and what physiological development you are trying to achieve. It is possible to develop an ability to incur about 15-liter oxygen debt and this is done by exercising anaerobically. Developing big oxygen debts in training stimulates the body’s metabolism to create buffers against fatigue. If this is understood, it will be realized that it does not really matter what form of running it takes, as long as you are making yourself tired with the volume of anaerobic exercise: and finish the training session knowing that you could not do much more nor any better. Therefore, it doesn’t matter whether you use repetitions or interval training, over different distances with different intervals, you don’t even need to time them: as long as you come off the track or from your training quite fatigued.
A typical workout could be:
- Warm-up by running easily for about 15 minutes
- Doing exercises for 10 to 15 minutes
- Running easily for 5 more minutes
- Follow by runs over 70 to 100 meters, concentrating upon the following elements; with a jog between each run of 3 minutes:
- (A) The runs to develop stride length by exaggerating the length of the strides and pushing off hard with the back leg.
- (B) Another by running tall, bringing your knees high and getting up high on your toes.
- (C) And another by moving the legs as fast as possible to develop a quick leg turn-over.
- Then the last set of runs covering all of these things. These runs can be done two or three times with each exercise. Also, some sprint starts can be used and a sprint race or two competed in for training. Any form of American sprint training is usually good as long as it covers theses points that I have made.
All middle distance and distance runners should race in sprints and train to develop their leg speed as this increases their economy of action and reserves energy for the latter stage of competition. When doing sprint training, be sure that you do not try to rush through it like when doing repetition training; give yourself sufficient recovery after each run.
On the seventh day, it is best to go for a long easy run, the distance or time of running being in keeping with your age and development. In the case of a mature and fit person, it could be for 2 hours or more, at an easy effort.
Co-ordination and Sharpening
After these first four weeks of track training, another four and a half weeks period should start with the aim to coordinate all the training that you’ve so far done. Now that speed, stamina, and the anaerobic capacity to exercise are more or less developed, it is necessary to have you running smoothly throughout your competitions without apparent weak spots showing in your running. Even though you may have fine stamina and speed, it does not necessarily mean that you can race well and to your best potential. If you give your body certain exercises to do often enough, then your body will adjust and manage them efficiently. The same can be said about running over distances; if you have the basic condition and run over certain distances often in a controlled way, you start to improve in performances. So at this stage of training, there are these aspects to consider:
- It is necessary to do some anaerobic training, only at this time you need to drop the volume and increase the intensity. In other words, if you run, say 400 meters twenty times, it takes a long time and you get very tired with the training. Whereas, if you run five laps around the track by sprinting fifty meters in every 100 meters, floating the other 50 meters, in all twenty sprints; you will also be
Arthur Lydiard’s Training Methodology and Philosophy
Understanding Steady State and Aerobic Exercise
Everyone has a certain ability to absorb, transport, and utilize oxygen, and when the exercise calls for the individual’s maximum use, it is termed the Steady State. This ability can be improved with regular aerobic exercise, meaning “with oxygen.” When the exercise requires more oxygen than the person can take in, it becomes anaerobic, and the metabolism has to compensate, resulting in the formation of lactic acid in the bloodstream and eventually causing the person to stop exercising through the neuro-muscular breakdown.
Developing General Cardiac Efficiency
To develop general cardiac efficiency, it is necessary to use the powerful leg and thigh muscles that do not tire quickly and keep the blood pressure, generated by the heart, up to high aerobic levels for periods of 15 minutes or more. This should be undertaken daily or every other day at least. The more time spent running aerobically, the better the beneficial reactions.
Novice Jogger Guidelines
The novice jogger should exercise well within his or her fitness level and capacity to exercise—not trying to strive too hard for at least six or more weeks. Then the benefits of the regular exercise become evident and result in a higher oxygen uptake, making it possible to run at and maintain a faster pace for longer periods of time.
Building Up Endurance
Running continuously for longish periods of time helps to develop the under-developed capillary beds and also to develop new ones. This results in more efficient utilization of oxygen and blood sugar and the elimination of waste products. Greater muscular endurance comes in turn. If a runner is accustomed to running for, say, 15 minutes daily, the best approach for developing stamina is to increase the time running every third day to about 30 minutes. On the days in between, revert to the 15 minutes for two days until the improvement in stamina is apparent. This approach to training should be continued progressively until it is possible to run for an hour or longer.
Anaerobic Training for Racing
When a runner can run freely for up to an hour or more, he or she should be able to run in Fun Runs and other competitions of an aerobic nature without fear of developing a problem. If racing is contemplated, anaerobic training is necessary to develop the ability to exercise to the anaerobic maximum and to withstand oxygen debt. The principle is to run fast so as to incur oxygen debt. Oxygen debts not only double but they square and cube as the effort increases and can be tolerated to about a 15 liter debt.
Technique and Injury Prevention
A good running technique can help in gaining better results and can also help to eliminate some injuries. The runner should be upright when running with the hips directly under the torso. The upper body should be relaxed with the arms coming through loosely and low and upwards so that the thumbs are just inside the shoulders. The upright body carriage helps to lift the knees higher so increasing stride length and stride speed relative to the speed he or she is attempting, and the relaxed style saves energy and helps the runner to maintain balance and avoid sway from side to side. By keeping up tall, it is possible to gain a drive off the back leg and run lightly. A runner should not hit the ground hard with the feet as happens when someone sits back and keeps the knees bent.
Golden Rules for Jogging
If you have any doubts about your health, it is wise to consult your doctor before starting to jog and also have regular checks to monitor the body’s reactions. Running on firm surfaces, such as roads, gives the best traction and means the leg muscles do not tire as quickly as they would on rough or soft surfaces. When training on firm surfaces, it pays to have good rubber soles and heels on running shoes to alleviate the effects of jarring. Dry grassy areas are usually best for beginners to minimize the jarring as the slower you run, the harder you land on the ground.
Diet and Recovery
Never try to run too fast during the initial training, for it is better to run a little too slowly rather than too fast. Always try to finish in the “pleasantly tired state,” knowing that you can do better. You can never run too slowly to help bring about some cardiac development, but you can run too fast, causing distress, sore muscles, and slowing your recovery. Inevitably this then affects your following days’ training. A sensible and balanced diet should be maintained. It pays to read all you can about the functions of vitamins, enzymes, and minerals. It is futile training hard if your diet is not wholesome and balanced. Continued jogging over months can help lose weight, providing you run enough and at the same time watch your calorie intake. After about half an hour of running at a good speed, your fat metabolism starts to provide most of your energy.
Marathon Running
The point of marathon running is to develop fine general cardiac efficiency, which basically means the improved intake, transportation, and utilization of oxygen. With continued running, the intake and transportation improve, leading to better endurance and performance in long-distance events.
Arthur Lydiard’s Training Methodology and Philosophy
Vitamins and Their Benefits
Vitamin A
Assists against stress and shortcuts dangerous pollutants such as benzene and dieldrin. It also keeps skin smooth, vision sharp, immune system strong, and anti-stress mechanisms efficient.
Vitamin B1
Helps the carbohydrate metabolism to turn carbs into glucose, which fuels the brain and the muscles. It is best taken in a B-Complex form, but 5 mg daily helps most athletes. Any athlete that carbo-loads before a race should take sufficient amounts, which will turn all the pasta into energy.
Vitamin B2
Helps the digestion of fats. Any whole grain will do, but wild rice is best.
Vitamin B3
At least 40 biomechanical reactions in the body rely on Niacin. Its most important function involves the red blood cells carrying oxygen to all body parts. Niacin keeps the blood cells charged and they keep the body charged with oxygen.
Vitamin B6
Important for the memory as it serves as the synthesis of serotonin, a chemical that regulates memory.
Vitamin B12
Assists the nervous system in relaying messages between the body and the brain. Liver is the best source, but any animal product will do.
Vitamin B15
Increases oxygen utilization by tissues, increases content of glycogen and creatine phosphate in muscles. It also intensifies the process of aerobic oxidation during muscular activity, helps in recovery of low pH of the blood and doubles the recovery of ADP to ATP.
Vitamin C
An all-purpose antidote. So powerful that it detoxifies heroin, nicotine, alcohol, and cancer-causing pollutants. It also beats the heat. Increasing Vitamin C intake a week before an event in hot weather will increase your competitive edge. It also assists the body’s ability to absorb iron, which in turn helps oxygen-carrying capacity. A thousand milligrams with a meal will boost iron absorption tenfold.
Vitamin D
Its main purpose is to allow the body to absorb calcium. The only vitamin naturally produced in the body.
Vitamin E
Improves glycogen storage, which is translated as more fuel for the endurance athletes. It also improves the tone and strength of the heart muscle and protects cells from oxidation.
Training Terms
Long Aerobic Running
Training at a fairly strong aerobic effort, not just jogging. Finishing in a “pleasantly tired state”.
Easy Fartlek Running
Easy “speed play”. Running over undulating areas if possible and mixing in some fast stride outs, hill sprints, downhill striding, or whatever you feel like doing without tiring yourself too much. Take easy jogging intervals whenever you feel like it.
Strong Fartlek Running
Similar to easy fartlek, however you should push it and finish in a tired state.
Hill Springing
Used to strengthen the legs generally and the ankles in particular. Find a gentle slope and, after warming up, use a bouncing action with a slow forward momentum, pushing hard off the toes again on alternating feet.
