Sweat365 » Run Slow To Run Fast?

2 energy systems are used during exercise, aerobic (with oxygen) and anaerobic (without oxygen). Building an aerobic base is the foundation for running faster. It is important to train both systems to run fast, however if the aerobic conditioning isn’t there, your performance will suffer.

The benefits of training aerobically are :

• The heart enlarges
• Stroke volume increases
•  Resting heart rate slow
• Oxygen is used more efficiently and fat is burned more easily
• More energy is available through ATP and PC
• Increased endurance
• Lower blood pressure
• Reduced risk of cardiovascular diseases and diabetes

When you train aerobically oxygen is transported from the lungs.   It attaches to the hemoglobin in your blood. The blood transports oxygen to the working muscles. Your heart, which is a muscle like any other, becomes larger and stronger. Capillaries and mitochondria increase as the demand for oxygen increases. The heart becomes more efficient and stroke volume increases. Mitochondria produce energy from fat and carbohydrate oxidation. Capillaries transport oxygenated blood to active muscles.

Once you’ve developed a strong aerobic engine, you’ll be able to carry more blood and oxygen to the working muscles. This helps to reduce and buffer lactic acid, which causes a burning sensation and reduces your ability to perform.

The aerobic system uses fat and glycogen (carbohydrate) for energy. During aerobic exercise fat is the primary fuel source burned with oxygen. VO2 (volume of oxygen) testing measures how efficient your are at utilizing oxygen. We have thousands of fat calories stored in our bodies, but we have a limited amount of glycogen (carbohydrate) in our muscles. We can only store about 2,000 calories of carbohydrates in our muscles. When glycogen is used as a fuel source, there is an accumulation of lactic acid. The less glycogen you use during exercise, the more efficient you’ll be.

High intensity training can be added to your program once an aerobic base is developed. Working at higher intensities is critical for speed. However, the aerobic foundation must be there prior to increasing the workload for maximum benefit.

Knowing your training zones can help you make sure that you are in your aerobic zone. VO2 testing or blood lactate testing will give you the most accurate heart rate zones. Another way to estimate maximum heart rate is 220 - Age = Max HR (Karvonen Formula). This formula is not always accurate but, it’s a good place to start. You can take this number and calculate % of Max HR to determine your training zones. Using a heart rate monitor over time will also help you target your aerobic or anaerobic system. You may have to slow your pace and run slower to stay in your aerobic zone and eventually run faster.

Training both aerobic and anaerobic systems are equally important for running faster. 3 months of base training is recommended before adding higher intensity training to your program. Lay the foundation of your base, build upon that base with 1-2 higher intensity workouts per week. Watch your performance improve. Soon you’ll be running faster!

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