Category Archives: Training

Aerobic and Anaerobic Running

It’s only natural for runners (beginner, casual, as well as seasoned) to want to maximise their running performance. When we say running performance, we are referring not only on the speed of the runner – aerobic development and anaerobic capacity is important as well, along with other factors like running economy, stamina, etc. Knowledge of when to do aerobic running and the ideal time to apply anaerobic running plays a crucial role in giving the best runners their supreme running performance.

In order for you to find out form the best running strategy, first, you must understand what aerobic and anaerobic running is.

Aerobic running is the state of running wherein your body has enough oxygen. When you run, your body needs oxygen to be taken in and then be transmitted to your system so your muscles can produce adequate energy to fuel you in your run.  Water and carbon dioxide are produced when you run aerobically.

You can determine that you’re doing an aerobic run when you can still maintain a conversation while you run without having to gasp for air. Running casually or recovery runs are examples of aerobic running, where you don’t necessarily push yourself to the extremes.

Anaerobic running, on the other hand, is the running state when your body does not have enough oxygen. And when your body does not have enough supply of oxygen while you run, the tendency is your muscles will burn sugar instead to get the energy you need.  Anaerobic running is common when you run faster or change your running pace; for an example, when you are running towards the finish line of a race.

When you do anaerobic running, though, your body produces excessive lactic acid together with what it normally produces when you run aerobically. The problem is that too much lactic acid is not something that your body can easily get rid of. Hydrogen ion is one of the side effects of lactic acid and additional hydrogen ions in your system hinder your energy reactions and affect your muscle contraction. This causes severe exhaustion.

The longer amount of time you run in an anaerobic state, the more lactic acid your body will produce and, therefore, it will take a much longer time for your system to wash this amount of lactic acid away.

When you join a running event and started running at a faster speed than you normally can, it is likely that you will enter anaerobic state sooner and your body will start producing lactic acid that will make you exhausted even before you complete half of your run. It’s more advisable to start running at a fast pace but make sure that your speed is still well within what you can manage. Simply put, start running aerobically at first so you can save your energy for later. You can start getting into the anaerobic running state towards the end of the race instead.

It’s important to know the difference between aerobic and anaerobic running so you know when to apply each of them, especially during a marathon. If you started running anaerobically too soon during a race, you may get exhausted a lot sooner too and would have to switch back to running aerobically which may still be hard to sustain even with the slower pace because of the excessive lactic acid already in your system, causing fatigue. Start aerobically, conserve your energy, and begin running anaerobically when you’re nearly at the finish line to make sure that you will be able to complete the race.

Mistakes When Running On Treadmill

Running on a treadmill is a convenient way of maintaining fitness and keeping your body active every day. Treadmills are helpful even to runners who are used to outside running – specifically when the weather condition is not ideal for running, or if you’re simply too busy to prepare your full running gear and run outside.

Treadmill running can be an excellent means of keeping your body strong and fit. Though getting on a treadmill and start running seems easy and simple enough, there may be some common mistakes we tend to commit while running indoors. There are some seemingly trivial, simple practices runners do on the treadmill that can greatly affect their performance in the long run if not corrected sooner.

Running on a treadmill can be a monotonous, and well, sometimes boring activity, especially if you’re running alone at home. So, some of us would usually turn on the TV so we can have something to distract us while running.  Yes, watching a show or reading a magazine while running can distract you – but they can be too much of a distraction that you may be lured from your running goal. When you’re running while watching your favourite television show, there’s a possibility that you would lose focus on your posture or even your running pace.  You may want to stick to your favourite music to give you rhythm while running and remember to be focused with every step. Remember your goal for running, may it be to lose weight or just a daily workout routine to keep fit. You can always watch the television later, while you’re cooling down after the workout.

However, if you’re so used to running with the television on and you’re certain it won’t be a distraction, just make sure that your television is placed in a perfect spot that won’t affect your posture while running and trying to see the television screen at the same time. Craning your neck or leaning to your side while on the treadmill will affect your posture, your balance, and may also cause injuries. Ensure that you place your TV in a position wherein you don’t have to lean or turn your head just to see it. Maintain straight posture while you run.

Another mistake treadmill runners usually overlook is relying on the treadmill’s handle bars for support. While those handle bars were added for a specific reason (yes, safety), when you use it to support you while running, you actually let it carry some of your body weight. Your body would be a bit more relaxed but you may not be able to burn as much calories as you would if you’re not holding on to them. Also, the idea when you run on a treadmill should be to get the same fitness benefits as you would when you run outside – and when you run outdoors, you don’t actually get the luxury of having something to physically lean onto.

One mistake you should avoid when you’re running on the treadmill is to sticking to the very same running routine every day. If you want to get different results, you have to adjust you running workout, too. Try changing your speed for a day, go faster or go slower. Change your pace, change your running intensity, and maybe even change the incline. You’ll achieve different results if you try to modify some aspects of your running habit.

Setting the incline on the treadmill too high is another mistake. Even if you run outside or when you engage in trail running, you don’t usually climb steep steps for hours. Adjust your incline to match what you would realistically encounter if you run outside.

Some runners who use the treadmill are just too busy to run outside that they tend to skip warming up. Warming up is essential in preparation for running – even if it’s just a treadmill run. Make sure you warm up to lessen post-workout body pains and to avoid injuries.

Treadmill running is a handy and excellent way of taking care of your body even when you’re just indoors. You can enjoy and maximise the amazing health benefits of running on a treadmill at a much sooner time if the workout is done correctly.

Tips On How To Run A Faster 5000m

So you want to run faster over 5k? It’s pretty straightforward once you identify the key components of how you are going to reach that goal.

The 5k is over 90 percent aerobic and so the bulk of our training should be focused at improving our aerobic work capacity. This means that we can’t start cutting out our long, threshold and fartlek runs. All of these workouts are great ways of improving our aerobic capacity which will directly translate to a faster 5k.

Our goal is to be able to run a 10 to 15 second faster 5k time and we will try to achieve this by running 1 second faster over each 400m. This 400m split time will be our goal pace, goal pace is what we will be shooting for when we conduct our race pace workouts.

We will be using a track in order to do these race pace workouts. Some people may not enjoy using a track but it is the best option for race pace workouts. You will get much better accuracy at judging your pace on a track in comparison to using GPS for example.

5K Race Pace Workouts

The first workout that you can use is broken down into 10 x 500m with an additional 100m float after each 500m. You should run the 500m at your goal pace and then you can reduce the speed over the next 100m as a recovery, it should still be faster than a jog however.

In order to progress on this workout a few weeks down the road, instead of reducing your speed during the float portions you can maintain the same pace so in effect you will be running 5,900m at a fast pace. You will be covering the same distance but at a much faster pace thus giving a greater stimulus.

Other Possible Workouts:

• 12 x 400m taking 30 seconds rest at the end of each 400m.
• 5 x 1,000m jogging for 200m as a recovery at the end of each 1k.

This is similar to the 10x500m option so in order to progress you can increase the pace of the 200m recovery portion.

Is It Advisable To Run Faster Than Your Planned 5k Goal Pace

If you only run at your goal pace you are obviously not going to develop much leg speed and so if you want to develop this you will have to do some running at faster than your goal pace. This work is better placed on the day before your goal pace work is done for recovery and performance reasons.

As an example workout you can do 4×30 seconds at a pace that is faster than your 5k pace. Be sure to include 60-90 seconds of a slow jogging between each. As this is based on time and not distance you don’t have to do these on a track.

If you do prefer to run on a track you can do a slight variation of these and instead run 5 x 200m with a slow another 200m slow jog in between. This short simple workout will make you feel much better for your 5k workout the next day and will give you that extra kick in the last 200m of your 5k race.