Aerobic VS Anaerobic

Here is the main reason I tell all my runners to slow down for the majority of their runs. There is a time and place for the speed.

You should be training your AEROBIC system more than your ANAEROBIC system (there is Anaerobic Lactic and Anaerobic Alactic).

AEROBIC system: This is the predominant system used for races longer than 3 mins. This system produces energy via oxygen. This system doesn’t create nearly as much power as other systems but its capacity is virtually endless. Runs that work this system = long runs, cross training, S&C.

ANAEROBIC system: This system does not need oxygen to produce energy, it uses energy stored in the cells. There are limited amounts of stored energy in the cells which is why you can only use this system for very short periods of time. Runs that work this system = intervals/hills, tempo runs, progressive runs.

You can improve your aerobic system by increasing your longer slower miles which will enable you to run more effeciently with oxygen and as you become stronger your pace per mile will increase. You can then add in intervals, hills, tempo runs and progressive runs that will improve your anaerobic system which will also see you improve your pace per mile.

You know you’ve switched energy systems in a race when your legs turn to jelly, your stomach turns to water and you feel like you are dying and in races of 5k and 10k you can generally hang in there until the finish. However, the half marathon and marathon races are sheer hell if you’ve gone off too fast and you’ve peaked too soon.

Here’s a rough guide to how much aerobic vs anaerobic system you need in races