The Power of Slow Running.
There are several benefits to using varying paces across your running workouts within your training but what you likely don’t do enough of is running slow. In fact the majority of your runs should be performed at a pace that feels ‘easy’.
Contrary to popular belief, elite distance runners don't spend every training session pushing themselves at superhuman speeds. While their weekly mileage may seem unattainable for most of us, most of their training load is actually focused on slower paces that align with most of our natural human capabilities.
To understand why running slower and adding overall mileage to our training will benefit us and make us faster overall it is important to understand a small bit about the sport and exercise science behind it.
Aerobic versus Anaerobic
Anaerobic training kicks up the intensity level by several notches. This intense physical activity, fuelled by energy sources found in the contracting muscles, bypasses the use of inhaled oxygen as an energy source. At this intensity, we step out of our comfort zone and enter the realm of short bursts of high-intensity effort that for most of us, cannot be sustained for long periods.
On the other hand Aerobic activity, can be defined as the continuous utilisation of large muscle groups in a rhythmic manner. Aerobic running is typically performed at an easy pace below 80% of maximum heart rate, maximising our bodies’ ability to use fat and oxygen as a fuel source for our muscles. In terms of running, the key word is ‘continuous’, its a pace you feel like you could go on forever.
By exceeding 80% of our maximum heart rate marks a significant shift in how our body generates energy during exercise. Beyond this threshold, our reliance on oxygen as a fuel source diminishes; making it difficult to maximise fat utilisation. Instead, our muscles turn to the energy stores within them, primarily in the form of glycogen. Even with a pre-run meal rich in carbohydrates, these glycogen stores deplete rapidly at higher heart rates (associated with high intensity anaerobic workouts) typically lasting less than two hours. Once glycogen stores are depleted, we encounter the dreaded "wall," a phenomenon where our bodies compel us to slow down.
As long-distance runners, it becomes imperative to spend as much time as possible in the aerobic lower heart rate zone on race day. To achieve this, our training should focus on enhancing our ability to run faster at lower heart rates, thus extending the duration we can rely on fat as a sustainable fuel source.
By incorporating specific training techniques into our regimen, we can improve our aerobic capacity and train our bodies to become more efficient at utilising fat for energy. This includes performing longer, slower-paced runs that allow us to stay within the aerobic zone for extended periods, teaching our bodies to rely on fat as a primary fuel source while sparing glycogen stores allowing us to run for longer.
Additionally, incorporating interval training sessions can help boost our anaerobic threshold, allowing us to maintain a faster pace while still operating within the aerobic fat-burning zone. These intervals can be structured to alternate between higher-intensity efforts and recovery periods, helping to improve overall running economy and endurance.
In conclusion, for long-distance runners, the ability to run faster at lower heart rates is essential to maximise fat-burning for energy during races and last longer. By implementing a training program that emphasises aerobic development, interval training, and proper nutrition, we can enhance our endurance, delay the onset of glycogen depletion, and conquer the infamous "wall," allowing us to perform at our best on race day.
Balancing Aerobic and Anaerobic Training and Reaching your True Potential
Understanding the importance of balancing aerobic and anaerobic training is key to optimising running performance and endurance. Elite runners and educated coaches strategically incorporate slower, steady-paced aerobic runs to build a strong foundation of endurance into their programming. This foundation then allows them to tap into their speed and stamina during targeted, higher-intensity anaerobic sessions, ultimately boosting race readiness.
Discovering the ideal pace during your regular run often lies in the delicate balance between feeling at ease and pushing yourself to the limit. This midpoint signifies the boundary between aerobic and anaerobic activity. While aerobic exercise can be sustained for extended durations, anaerobic activity is limited to short bursts of high intensity. Interestingly, what may feel like your sweet spot on the surface is often considered a training no man's land by many coaches—a tempo range that falls between the clear distinctions of aerobic and anaerobic exercise. It's a range where you may not be optimising your aerobic endurance or making significant strides in your anaerobic capacity.
By deliberately adjusting your pace, you can customise your workouts to target specific training goals. Incorporating dedicated aerobic runs, where you maintain a sustainable pace, allows you to establish a solid foundation of endurance. Integrating intervals and high-intensity workouts challenges your anaerobic threshold, facilitating advancements in speed and overall performance.
However, it's important to note that the no man's land tempo shouldn't be entirely disregarded. It can serve as a transitional phase during certain training programs, offering a bridge between pure aerobic and anaerobic efforts. Additionally, this zone can be utilised for tempo runs, which aim to improve your lactate threshold and running efficiency.
To navigate this training landscape effectively and ensure your workouts align with your objectives, it's highly beneficial to seek guidance from knowledgeable coaches or experienced trainers. They can provide valuable insights, tailored training plans, and help you strike the right balance between aerobic and anaerobic exercise.
Optimising Aerobic Training and Managing Anaerobic Workouts for Distance Runners
Determining the frequency and distance of your aerobic running is highly dependent on your individual goals. However, we can provide a useful guide based on the recommendations of experts in the field. For marathon runners, it is often advised to allocate approximately 90% of the total training volume to aerobic running. This emphasis on aerobic training helps build the necessary endurance and stamina required for long-distance races. It's important to note that while this approach may not be suitable for sprinters focused on shorter distances, it can be highly effective for any runner targeting a race distance of over 5 km.
As the goal distance increases, it becomes essential to incorporate longer runs into your training plan. Gradually increasing the duration of your runs will help prepare your body for the physical demands of the race. Additionally, incorporating specific types of runs, such as tempo runs or progression runs, can further enhance your aerobic capacity and running efficiency.
On the other hand, it's crucial to strike a balance and avoid excessive anaerobic workouts. While anaerobic training can be beneficial for improving speed and power, it should be limited to a maximum of two sessions per week. This limitation helps prevent overtraining, reduces the risk of injury, and allows for proper recovery between sessions.
When designing your training plan, it's important to consider individual factors such as fitness level, running experience, and any previous injuries. Personalising your plan based on these factors can help optimise your training outcomes and minimise the risk of setbacks.
In summary, the frequency and distance of your aerobic running should align with your specific goals. Emphasising aerobic training for longer race distances, incorporating longer runs, and limiting anaerobic workouts to a reasonable frequency are key components of a well-rounded training plan. Remember, seeking guidance from experienced coaches and listening to your body's feedback are crucial in tailoring your training approach and achieving your running goals safely and effectively.
The Benefits of Slow Running
Embarking on a journey of focused aerobic training can be both exciting and challenging, especially when adjusting to the concept of running at slower paces. If you're accustomed to running by feel, the idea of keeping lower heart rate zones may initially seem too good to be true. You might encounter difficulties maintaining the slower pace and find yourself tempted to pick up the pace. However, understanding the benefits and implementing strategies can help you overcome these challenges and fully embrace the power of slower paces in aerobic training.
Recognising the Benefits of Slower Paces:
Efficient Fat Burning: Running at slower paces within the lower heart rate zones optimises fat burning, allowing your body to utilise this valuable fuel source more effectively.
Enhanced Endurance: Consistently training at slower paces helps build a solid aerobic foundation, improving your endurance capacity for longer distances and extended efforts.
Reduced Risk of Injury: Slower paces alleviate stress on your muscles, joints, and connective tissues, reducing the risk of overuse injuries commonly associated with high-intensity training.
Strategies for Maintaining Slower Paces:
Set Clear Goals: Define your objectives and understand the purpose of aerobic training. Remind yourself of the long-term benefits and the role slower paces play in achieving your desired outcomes.
Use a Heart Rate Monitor: Utilize a heart rate monitor to monitor and maintain your heart rate within the prescribed lower zones. This tool provides real-time feedback and helps you stay on track.
Practice Patience: Embrace the process and understand that adapting to slower paces takes time. Start gradually and allow your body to adjust to the new training approach.
Focus on Form and Breathing: Concentrate on maintaining good running form and practicing controlled, relaxed breathing. This helps conserve energy and optimize efficiency at slower paces.
Find Accountability and Support: Join a running group, seek the guidance of a coach, or connect with like-minded individuals who are also training aerobically. Sharing experiences and receiving support can keep you motivated and accountable
While transitioning to slower paces in aerobic training may present initial challenges, understanding the benefits and implementing strategies can help you fully embrace the power of slower running. Patience, perseverance, and a mindset shift towards long-term goals will empower you to maintain slower paces within the lower heart rate zones. Embrace the journey, trust in the process, and watch as the benefits of focused aerobic training unfold, taking your running to new heights.
Navigating the Running Journey
Whether you're a recreational runner seeking structure for your leisurely runs or an aspiring athlete training for a significant event, finding the right structure and guidance can be a daunting task. However, you don't have to tackle this challenge alone. If you find yourself unsure of how to structure your running routine please reach out.
