When oxygen becomes limited during exercise, myoglobin releases the oxygen to the mitochondria to produce more energy. Myoglobin is a special protein in your muscles that binds the oxygen that enters the muscle fiber. Increase myoglobin content of muscle fibers This improves how efficiently you can deliver oxygen and fuel to your working muscles and how quickly they can clear waste products. The greater the number of capillaries you have surrounding each muscle fiber, the faster you can transport oxygen and carbohydrate into your muscles.Īerobic training (easy running) increases the number of capillaries per muscle fiber. Capillary developmentĬapillaries are the smallest of the body’s blood vessels and they help deliver oxygen and nutrients to the muscle tissues while shuttling waste products out. Now that we understand what aerobic running is we can examine the specific physiological adaptions that occur when you develop the aerobic system. This makes up 85-99% of the energy needed to race.Īs running easy is aerobic development there’s no better way to train the aerobic system. Improving your capacity to transport and efficiently utilize available oxygen to produce energy will enable you to race faster. When you are “running aerobically” (or running easy), your muscles have enough oxygen to produce all the energy they need to perform. In the aerobic system energy ATP is produced through Pyruvic Acid and Lipid/Protein fragments entering the Kreb Cycle and the Electron Transport Cycle.ĭuring aerobic respiration, you breathe in, the body efficiently uses all the oxygen it needs to power the muscles, and you exhale. In the presence of adequate oxygen, the body utilizes the aerobic system, also known as aerobic glycolysis, to power continuous running. Looking at the research and the scientific data, we now know that the aerobic system is extremely important to distance running.īut, what is the aerobic system and how does developing it help you run faster (if you’re always running so slow all the time)? What is the Aerobic System?įirst, we need to understand exactly what the aerobic system is and how it relates to easy running.Īt the heart of aerobic training is the scientific fact that to exercise, your body needs to break down sugar and convert it to glycogen so it can be used as energy or fuel. The first step to understanding just how important the aerobic system is to distance running is to identify the percentage of energy contribution the aerobic system provides for races 5k and longer.Īs you can see in this chart, even for a “short” event like the mile, over 80% of the energy required to run the race is produced via aerobic metabolism.
#DAILY CARDIO WORKOUT 4.15 HOW TO#
In this article, we’re going to examine why the aerobic system is so important, what the aerobic system is, and how to target it in training. The aerobic system, and thus aerobic development, is the one true secret to training and it’s the key to unlocking your potential.
The answer to these questions lies in what coaches call the aerobic system. We found that running 80% easy will make most runners 23% faster, which you can read more about if you need the research.Īt RunnersConnect, almost all our new team members ask at some point “why are my easy days so slow” or “how am I supposed to run fast if I am running easy all the time” Yet, most good coaches will tell you to run slow on your easy days and your easy running cadence should be the same as your other runs. Logically, it would make sense that pushing your easy run pace as close to race pace as possible would help you get fitter quicker and ultimately run faster.Īfter all, the harder you work the better you get, right?
Wouldn’t running all your miles as close to 9 minute-pace as possible make more sense?
If you want to run a marathon at 9 minutes-per-mile, how does running 5-8 miles slow, or even your entire long run, at 10:30 pace help you? A common question, and one of the more difficult concepts of training to comprehend, is “how do easy runs help me race faster”.
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