Training

Aerobic vs. Anaerobic Training

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When it comes to running to your full potential, it is important to know the difference between aerobic and anaerobic training. Proper understanding will greatly help you learn how to train at an appropriate level and easily change your training needs for the better.

What Is Aerobic Running?

It basically refers to a state of exercise where the body has adequate supply of oxygen. During aerobic running, the muscles are supplied with enough oxygen to produce all the energy they need to perform effectively. Water and carbon dioxide are the main waste products of aerobic running and are easily expelled when you breathe out. Aerobic running allows your body to become stronger, while recovering from harder exercise workouts. The production of lactic acid in your body is generally matched by your ability to use it as fuel and no excess amount builds up in your body during aerobic running.

What Is Anaerobic Running?

This is a state of exercise where the body does not have adequate oxygen. When running anaerobically, the muscles do not have enough oxygen to produce energy. As a result the muscles begin to break down sugar to produce carbon dioxide, water and excessive amounts of lactate. Reconverting lactate back into energy is more difficult and has a disadvantage compared to exhaling out water and carbon dioxide. The body can’t clean up the extra hydrogen ion produced by lactate in the absence of oxygen. This normally causes the burning feeling experienced in the muscles.

Why Do I Need To Know The Difference?

Knowing the difference of between anaerobic and aerobic training will generally save your racing. When you begin to run extremely fast at the start of a race or in the middle of a workout, your body normally goes into an anaerobic state and overproduces lactic acid. In fact, going anaerobic early in a race will make you feel exhausted very fast and your ability to maintain pace will definitely take a fall. If you sabotage your training by allowing your long runs and easy runs to become anaerobic, this can sacrifice your future races or workouts. When lactic acid is released in your muscles, you will have to slow dramatically so as to get the body back into an aerobic state.

If you’re about to participate in a marathon, it is extremely important that you understand the difference between anaerobic running and aerobic running. Basically, your body needs to conserve as much energy as possible when you’re running. You need to keep in mind that the faster you run the more energy you burn. Therefore, if you run faster than your aerobic verge; the initial point at which you switch from running primarily using aerobic respiration to running anaerobically, you’ll burn through your fuel stores at a faster rate. You are more likely to get exhausted before you actually finish the race. The main goal is to preserve the energy to make it all the way through at your premeditated pace and then run anaerobically into the finish line if that is part of your race plan.

How To Learn Run Aerobically When You Need To

Just in case you want to run faster, learning to create and feel your aerobic and anaerobic pace is an important skill. There are ways to know whether you’re running aerobically, they include:

Talk Test
Performing a talk test is basically one of the easiest ways to know whether you’re running aerobically. When you’re running, try to speak to someone or yourself if alone. If you’re able to convey a detailed thought or you can speak out a short paragraph without having too much trouble, in that case you’re running aerobically. But if you only manage to speak out a single sentence before you simply start grasping for breath, you’re definitely running too hard and you should slow down.

Exclusive Bonus
This option is for a more scientific assessment. You can download amazing and helpful calculators offered by many trainers online. They will greatly help you to determine the exact pace and heart rate that you need to observe to keep you running aerobically.

Running Slower Than 12min A Mile
Basically, running a mile in less than 12 minutes still puts you in the second largest majority of average speeds.

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