2/21/2023 0 Comments Where to store phone during racr![]() ![]() While there are certainly benefits to getting out there no matter the pace, the respective training benefits of aerobic and anaerobic training come more efficiently when you focus on one or the other in each session. But what might feel like your sweet spot is considered by many coaches to be more of a tempo no man’s land in between the two activity types. You can probably see where this is going…Ĭhances are the pace of your regular run lands somewhere right in the middle of “this feels easy” and “I think I’m going to pass out.” That point is the boundary between the aerobic activity, which you can do for a long time, and the anaerobic activity, which you can only do for a short time. Which means we need to train our bodies in the aerobic zone so we can go faster by burning fat without gobbling glycogen. ![]() The key outtake here for long distance runners is that we want our bodies performing in the aerobic zone for as long as possible on race day. It’s a clever evolutionary trick, but it’s not going to help you get that new PR you were hoping for. ![]() This biological mechanism stops you pushing your muscles beyond their limits by slowing you down. Running out of glycogen is what we all know and dread as “hitting the wall” or “bonking.” Entering an anaerobic state is also the point where lactic acid really starts to build up in the muscles. When you push yourself into the anaerobic zone then eventually you’ll run out of glycogen. If you’re running a marathon, that’s only enough if you plan on breaking the world record. Even fully topped up with pre-race pasta party carb-loading and good breakfast, our glycogen stores will only power us for less than two hours. At such high heart rates, glycogen is less efficient and yields less energy. The primary energy source within muscles is glycogen and our glycogen reserves are used up much faster than our fat stores. This means, as stated in the above definition, we rely on the energy stored within our muscles. Here, we stop using oxygen to power the muscles and without oxygen we can’t burn much fat. When we get to above 80% of our maximum heart rate, we enter the anaerobic zone. In plainer running terms, we are now out of the comfort zone and into the hurt locker at a pace we know we can’t sustain for very long. The ASCM defines it as “intense physical activity of very short duration, fueled by the energy sources within the contracting muscles and independent of the use of inhaled oxygen as an energy source.” And going.Īnaerobic training is what happens when you kick the intensity up a few gears. With this power cocktail of fuel, your muscles can keep going. In the aerobic zone your body uses oxygen to power the muscles, fuelling them with both glycogen (carbohydrate stored in the muscles) and fat (its preferred energy source). It’s running at the kind of pace where you think you could go forever. Running in this aerobic zone maximizes an athlete’s ability to burn fat as a fuel source. Aerobic activity is defined by the American College of Sports Medicine (ASCM) “any activity that uses large muscle groups, can be maintained continuously and is rhythmic in nature.” The key word in the definition as applied to running is “continuously."Īerobic running is easy running at below 80% of your maximum heart rate. ![]()
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