Aerobic Pace
Aerobic Pace is defined as a running pace at which the runner is utilizing blood oxygen 100% to convert glucose into energy used by the muscles to continue running. It is also a slow enough pace that the body has time to convert fat stored in the body into free glucose in the blood stream. Fat is the most energy rich source usable to the body, so theoretically a runner running at aerobically could run until all fat in the body was consumed. Considering there are about 3000 calories in a pound of fat and most runners burn about 1000 calories per hour, a runner with five pounds of excess body fat could hypothetically run at an aerobic pace for 15 hrs! Most runners can carry on a comfortable conversation at Aerobic Pace and others even complain that it is "too slow". But the benefits to the runner are the backbone of any training plan.
Not only are you teaching your body to burn fat and utilize oxygen more efficiently at an Aerobic Pace, but you are making important physiological changes to the body that will benefit your running at the faster paces as well. First, Mitochondria are like little furnaces inside each muscle cell that use oxygen to burn fat and running at Aerobic Paces over long distances can help to increase the number of Mitochondria in each cell allowing muscles to burn more fat. Second, the muscles need blood carried by blood vessels to deliver oxygen and nutrients while removing wastes. Running at Aerobic Paces helps to increase the blood capillaries inside the major muscle groups to better deliver oxygen to the muscles. Next, Aerobic running can help increase lung capacity which helps deliver more oxygen to the blood stream. Finally, running Aerobically stresses the body at a lower intensity than faster running, which allows the body to recover quickly, while strengthening bones, tendons, and ligaments.
Long Aerobic runs are the backbone of any run training program. In the early season (at least 12 - 16 weeks before a major race) your run training might consist solely of 3 to 5 days of Aerobic Pace running. This allows your body to go through all the above stated changes that will give you the best Aerobic Base. Aerobic base is like the engine in a car. You want the biggest engine possible before adding the bells and whistles like turbos, headers, straight pipes, and high octane gas. Anaerobic or "speed" training (discussed in my later articles) is like the icing on the cake, but you must form a firm foundation before attempting the faster running. The best use of the Aerobic Pace is during longer runs of 60 minutes or more, but an active recovery run can be only 20 minutes and still be very helpful in flushing body of toxins, while quickly returning much needed nutrients to the major running muscles.
Aerobic Pace is defined as a running pace at which the runner is utilizing blood oxygen 100% to convert glucose into energy used by the muscles to continue running. It is also a slow enough pace that the body has time to convert fat stored in the body into free glucose in the blood stream. Fat is the most energy rich source usable to the body, so theoretically a runner running at aerobically could run until all fat in the body was consumed. Considering there are about 3000 calories in a pound of fat and most runners burn about 1000 calories per hour, a runner with five pounds of excess body fat could hypothetically run at an aerobic pace for 15 hrs! Most runners can carry on a comfortable conversation at Aerobic Pace and others even complain that it is "too slow". But the benefits to the runner are the backbone of any training plan.
Not only are you teaching your body to burn fat and utilize oxygen more efficiently at an Aerobic Pace, but you are making important physiological changes to the body that will benefit your running at the faster paces as well. First, Mitochondria are like little furnaces inside each muscle cell that use oxygen to burn fat and running at Aerobic Paces over long distances can help to increase the number of Mitochondria in each cell allowing muscles to burn more fat. Second, the muscles need blood carried by blood vessels to deliver oxygen and nutrients while removing wastes. Running at Aerobic Paces helps to increase the blood capillaries inside the major muscle groups to better deliver oxygen to the muscles. Next, Aerobic running can help increase lung capacity which helps deliver more oxygen to the blood stream. Finally, running Aerobically stresses the body at a lower intensity than faster running, which allows the body to recover quickly, while strengthening bones, tendons, and ligaments.
Long Aerobic runs are the backbone of any run training program. In the early season (at least 12 - 16 weeks before a major race) your run training might consist solely of 3 to 5 days of Aerobic Pace running. This allows your body to go through all the above stated changes that will give you the best Aerobic Base. Aerobic base is like the engine in a car. You want the biggest engine possible before adding the bells and whistles like turbos, headers, straight pipes, and high octane gas. Anaerobic or "speed" training (discussed in my later articles) is like the icing on the cake, but you must form a firm foundation before attempting the faster running. The best use of the Aerobic Pace is during longer runs of 60 minutes or more, but an active recovery run can be only 20 minutes and still be very helpful in flushing body of toxins, while quickly returning much needed nutrients to the major running muscles.
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