Running And Training Different Energy Systems

While many of the members at Anytime Fitness Albury & Anytime Fitness Wodonga avoid the cardio machines, you might be mistaken to think that our coaching team at Unlimited Fitness is also about lifting weights and flexing muscles... However, that is not the case.

 

As a young Triathlete, I've competed in many local events around the Albury-Wodonga Region since the 1990's. A top 10 finish at Nail Can Hill (as a junior in High School), a few top three finishes in the old Border Mail 10km Classic (also as a junior), many local triathlon wins alongside National wins such as 2x Junior Australian Triathlete of the Year and two World Triathlon Sprint Championships in 2009 & 2010.

 

Running - love it or hate it, we can't argue that it has some outstanding benefits.

 

Running is known to build strong bones and strengthen muscles, prevent illness, improve cardio fitness and endurance, all while burning plenty of calories.

 

Aerobic exercise: Running predominantly uses oxygen as the main energy source. It provides amazing physical conditioning of your heart and lungs. The more you exercise your heart, the better it works.

 

Aerobic exercise improves your ability to deliver oxygen through the bloodstream while also helping your muscles become more efficient at using that oxygen. This is also where different types of training (cross-training) and different energy systems can help.

When programming, it's smart to include a variety of energy systems in your training.

Anaerobic exercise uses glucose instead of oxygen. Think of this as your interval training and strength training sessions. Shorter and sharper bursts of energy (under 2mins)

Training at higher intensities will improve your ability to convert available 'sugars' into energy and can delay the production of lactic acid.

So if you become better at using this energy system, you'll save some oxygen too. The handover (or tipping point) from oxygen to glucose is called your Anaerobic Threshold. Increase this threshold by training both systems. The higher your anaerobic threshold, the longer you'll be able to run using your cardiovascular system without stealing little bits from your Anaerobic stores, which makes way for better performance.

You'll be conserving glucose and saving it for a sprint finish, and the less likely you are to feel heavy in the final few kilometres of the run.

Keep in mind that the body uses different forms of energy at all times to get through a run. You're never exclusively using one or the other. It's more like a seesaw balancing act.

In summary, remember to mix up your training to:

1) Keep your training interesting

2) Develop more than just the aerobic energy system

3) Develop multiple components of fitness