Born to run

Why are African runners the best in the world?

🏷️ Categories: Biology, Geography

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Photo of Sergey Pesterev on Unsplash

The Rift Valley, located in East Africa, is much more than just beautiful landscapes.

This specific region is home to the best marathon runners on the planet. Of the top 20 marathoners in history, 19 are Kenyans and Ethiopians and of the top 20 women, 18 are Kenyans and Ethiopians (World Athletics).

This becomes even more exceptional.

Only two tribes, the Oromo of Ethiopia and the Kalenjin of Kenya, bring together the majority of elite marathon runners. Eliud Kipchoge, gold medalist at the last Olympic Games, and Kelvin Kiptum, world marathon champion, are both Kalenjin. Kiptum ran the Chicago Marathon in 2023 in 2 hours and 34 seconds.

To give you an idea of the magnitude of his feats.

In all of history, 17 Americans ran the marathon in less than 2 hours and 10 minutes. In 2014 alone, 72 Kalenjin had achieved it (Epstein, 2014). In the world population, 1 in 20 million could be elite marathon runners.

In the kalenjin the probability is 1 in 12500 people.

They are just too good.

Eliud Kipchoge. Photo of Lisi Niesner on Reuters

Why are they such good runners?

A unique combination of genetic, cultural, geographic and social factors.

Genetic factors

• Muscle fibers: They have a high proportion of slow twitch fibers, which are more efficient at consuming oxygen during running, a key factor for endurance in marathons (Wilber and Pitsiladis, 2012; Scott and Pitsiladis, 2007).

• Morphology: They are usually of the Nilotic ethnicity whose morphology stands out for having very long and thin limbs (in particular, calves and ankles). This makes the movement of the legs lighter (Onywera et al., 2006).

• VO2 Max: This is a measure of a person's maximal ability to absorb and consume oxygen during intense exercise. These runners tend to have extremely high VO2 Max, i.e., they have a greater ability to take in and use oxygen during running without fatigue.

• Running economy: This term means how efficiently energy is consumed while running. With such a high VO2max and such a thin leg morphology, the energy consumption of moving the legs while running is much more efficient; they tire less (Saltin and Larsen, 2007; Joyner, 1991).

Photo of Eliud Kipchoge on World Athletics

Social and economic factors

• Economic motivation: It is an inexpensive sport, can be started with little money, and for many young people athletics is a route out of poverty. The financial rewards of international racing are a major incentive (Onywera et al., 2006; Tucker et al., 2015).

• Community and government support: Athlete support is crucial. Despite the difficulties in these countries, they are offered top-quality resources such as coaches, facilities, and training programs to give them their full potential (Tucker et al., 2015; Joyner, 1991).

• Idols to follow: The presence of successful runners in the community serves as a source of inspiration for younger generations. Eliud Kipchoge, Kelvin Kiptum, and hundreds more are national idols that motivate young people. This motivation creates an environment where athletics is highly valued (Tucker et al., 2015; Larsen, 2003).

Photo of Braden Collum on Unsplash

Geographical factors

• Altitude: The Rift Valley has many areas between 2000 and 2500 meters above sea level. Athletes train at lower oxygen levels than at sea level, which induces physiological adaptations such as increasing the amount of red blood cells and hemoglobin in the blood. These adaptations are an advantage over other runners (Larsen, 2003; Chapman et al., 1998).

• Terrain: The mountainous terrain of the Rift Valley also plays a crucial role in the development of runners. Running in these conditions improves stability and technique. Changes in elevation force them to learn to manage their energy (Bosch et al., 1990; Weston et al., 1999).

• Distances: Running is more than a sport; it is a way of life. From an early age, many in this region run long distances to school and other places. This habit of running long distances on a daily basis promotes physical endurance (Onywera et al., 2006; Scott and Pitsiladis, 2007).

Photo of Crispin Jones on Unsplash

This perfect conjunction of factors are very difficult to replicate in other parts of the world and make these runners the best without a doubt.

As science continues to investigate the prodigious performance of these athletes, the Rift Valley will continue to give birth to future champions for many years to come.

Photo of Harshil Gudka on Unsplash

✍️ It's your turn: Do you like running? Did you know why they were so good? After researching the topic I've gotten the urge to go for a run.

💭 Quote of the day: "Here are some people who like to run. They run for fun in the hot sun." Dr. Seuss in One Fish, Two Fish, Red Fish, Blue Fish

Thanks for being around for another day 🙏, now I'm off for a run, I'm in a hurry! 🏃

References 📚

1. Bosch, A. N., Goslin, B. R., Noakes, T. D., & Dennis, S. C. (1990). Physiological differences between black and white runners during a treadmill marathon. European Journal Of Applied Physiology And Occupational Physiology, 61(1-2), 68-72. https://doi.org/10.1007/bf00236696

2. Chapman, R. F., Stray-Gundersen, J., & Levine, B. D. (1998). Individual variation in response to altitude training. Journal Of Applied Physiology, 85(4), 1448-1456. https://doi.org/10.1152/jappl.1998.85.4.1448

3. Epstein, D. (2014). The sports gene: Inside the science of extraordinary athletic performance. Penguin.

4. Joyner, M. J. (1991). Modeling: optimal marathon performance on the basis of physiological factors. Journal Of Applied Physiology, 70(2), 683-687. https://doi.org/10.1152/jappl.1991.70.2.683

5. Joyner, M. J. (2017). Bengt Saltin and exercise physiology: a perspective. Applied Physiology, Nutrition And Metabolism/Applied Physiology, Nutrition, And Metabolism, 42(1), 101-103. https://doi.org/10.1139/apnm-2016-0314

6. Larsen, H. B. (2003). Kenyan dominance in distance running. Comparative Biochemistry And Physiology. Part A, Molecular & Integrative Physiology, 136(1), 161-170. https://doi.org/10.1016/s1095-6433(03)00227-7

7. Onywera, V. O., Scott, R. A., Boit, M. K., & Pitsiladis, Y. P. (2006). Demographic characteristics of elite Kenyan endurance runners. Journal Of Sports Sciences, 24(4), 415-422. https://doi.org/10.1080/02640410500189033

8. Scott, R. A., & Pitsiladis, Y. P. (2007). Genotypes and Distance Running. Sports Medicine, 37(4), 424-427. https://doi.org/10.2165/00007256-200737040-00039

9. Tucker, R., Onywera, V. O., & Santos-Concejero, J. (2015). Analysis of the Kenyan Distance-Running Phenomenon. International Journal Of Sports Physiology And Performance, 10(3), 285-291. https://doi.org/10.1123/ijspp.2014-0247

10. Weston, A. R., Karamizrak, O., Smith, A., Noakes, T. D., & Myburgh, K. H. (1999). African runners exhibit greater fatigue resistance, lower lactate accumulation, and higher oxidative enzyme activity. Journal Of Applied Physiology, 86(3), 915-923. https://doi.org/10.1152/jappl.1999.86.3.915

11. Wilber, R. L., & Pitsiladis, Y. P. (2012). Kenyan and Ethiopian Distance Runners: What Makes Them so Good? International Journal Of Sports Physiology And Performance, 7(2), 92-102. https://doi.org/10.1123/ijspp.7.2.92

12. World Athletics. Marathon Male Senior Category. https://worldathletics.org/records/all-time-toplists/road-running/marathon/outdoor/male/senior