Train Your Run

As discussed in the last two articles of this series, both aerobics and cardiovascular training offer multiple ways to improve overall fitness. Our previous article highlighted that cardiovascular training can include runs, light-weight circuit workouts, and even heavy lifts. This article will focus on the benefits of aerobic training, exploring various aerobic exercises and effective methods to increase running distance or decrease run times.

The Benefits of Walking in Aerobic Training

While walking may not significantly improve cardiovascular health compared to more intense workouts, it offers numerous other benefits. Due to its low intensity, walking can be performed daily—even multiple times per day. It is also the primary way many people stay active in their daily lives. Purposeful walking at key times can greatly enhance recovery, allowing for better overall fitness and training outcomes.

Key Benefits of Walking:

• Boosts metabolism: Walking first thing in the morning jumpstarts metabolism, helping to burn more calories throughout the day.

• Aids digestion and nutrient absorption: Walking after meals signals the body to utilize calories immediately rather than storing them as fat.

• Enhances recovery: Walking helps warm up or cool down the body, promoting blood circulation, oxygen delivery, and nutrient distribution to sore muscles.

Although walking does not significantly strengthen the heart like higher-intensity workouts, it is an essential movement practice—especially for those recovering from injury, illness, or on a rest day.

Aerobic Training for Improved Performance

Aerobic exercises require continuous movement lasting over 90 seconds, relying on oxygen as the primary fuel source. While running, jogging, and swimming are common aerobic exercises, other sports such as rowing, longer track events, and ball sports also fall into this category. Since aerobic training requires sustained oxygen consumption, it effectively oxidizes and burns fat. However, it can also lead to muscle breakdown, which is why bodybuilders and strength athletes often limit these activities.

For simplicity and relevance, this article will focus primarily on running. Just like any other form of training, variations and volume play a crucial role in progress. Below, we discuss three key training methods: race pace running, tempo runs, and interval training.

Understanding Race Pace Training

Race pace refers to the speed at which you complete a given distance at full effort. For example, if you run your first-ever mile in nine minutes flat, that becomes your race pace for that distance. Each race distance—800m, 1 mile, 5K, or 10K—has its own specific race pace.

However, training at 100% effort every session is not ideal, just as you wouldn’t lift at max capacity for every workout. This is where tempo runs come into play.

Tempo Runs for Performance Improvement

Tempo runs involve maintaining a set pace for a set distance. If your race pace for one mile is nine minutes, you train at that pace for shorter bouts instead of running the entire mile at full effort. For example:

• Run at a nine-minute mile pace for two minutes, rest, then repeat five times.

• Run at a 10-minute per mile pace for 30 minutes straight or split it into 3 x 10-minute runs with two-minute rests in between.

Tempo runs allow you to train at your race pace while reducing overall fatigue. These workouts enable you to build endurance while minimizing muscle strain. Over time, this method helps increase both speed and stamina for longer races.

Interval Training vs. Tempo Runs

While both tempo runs and interval training involve structured pacing, the key difference is that tempo runs maintain a consistent race pace, while interval training incorporates varied intensities.

Interval Training Example:

• Walk for 30 seconds,

• Jog for 30 seconds,

• Sprint for 30 seconds.

Since intervals involve alternating speeds, they offer different benefits compared to tempo runs. Intervals use active recovery between bursts of effort, helping build endurance while keeping the body moving.

Increasing Running Distance Safely

To avoid burnout when increasing running distance, follow the 10% rule: only increase your running distance or time by 10% per session based on previous successful runs. This applies to both time and mileage.

For example, if you struggle to complete three miles nonstop, aim for 3.3 miles in your next extended run after adequate rest and training. Tempo runs and interval training should be incorporated to gradually build mileage and prevent overexertion.

Conclusion

Aerobic training, particularly running, plays a crucial role in overall fitness. By incorporating race pace training, tempo runs, and interval training, you can effectively increase endurance, improve speed, and enhance recovery. Strategic progression, including the 10% rule, ensures steady improvement without excessive strain.

In the next installment of this series, we will explore how to blend different aerobic exercises effectively to optimize performance and achieve long-term fitness goals.