Aerobic vs. Anaerobic Training
Learning the difference between anaerobic and aerobic training is the key to improving your personal best in any race. Training and racing at the appropriate levels is the single most important change in your training that you can make. Understanding what each of these terms mean is the first step in that transformation.
At the heart of aerobic and anaerobic training is the scientific fact that to exercise, your body needs to break down sugar and convert it to glycogen so it can be used as energy or fuel. When the body has an adequate supply of oxygen for this process, we call it aerobic respiration. When there is not enough oxygen, like when you are running hard at the end of a 5k, this is called anaerobic respiration.
What is aerobic running
Aerobic running or respiration occurs when your body has sufficient oxygen – like when you run easy miles with you friends. You breathe in, the body efficiently uses all the oxygen it needs to power the muscles, and you exhale. Basically, when you are “running aerobically”, your muscles have enough oxygen to produce all the energy they need to perform.
The waste products of aerobic respiration are carbon dioxide and water. These byproducts are easily expelled through the simple act of breathing. This is why your breath is carbon dioxide rich and moist.
What is anaerobic running
Anaerobic respiration happens when there is NOT sufficient oxygen present.
In this instance, the muscles do not have enough oxygen to create the energy you are demanding from them (like in an all-out sprint at the finish). When this happens the muscles begin to break down sugar, but instead of producing CO2 and water, it produces lactic acid (that burning feeling in your muscles at the end of a race). Unfortunately, lactic acid is harder to clear than water and CO2. Thus, lactic acid accumulates in your system, causing extreme fatigue.
Why knowing the difference between aerobic and anaerobic is crucial for runners
The importance of understanding these definitions is clear. If you begin to run too hard in the middle of a workout or the start of a race, your body goes into an anaerobic state, producing lactic acid. If you “go anaerobic” early in a race, you will begin to feel fatigued sooner and become increasingly tired as the race progresses. The accumulation of lactic acid pools in your muscles and you have to slow dramatically to get back to an aerobic state. Your PR is out the window and finished before that race is half way over.
For those running the marathon, learning the difference between aerobic running and anaerobic running is even more critical. The faster you run the more energy you burn – just like a car burning fuel on a highway. During the marathon, you need to conserve as much fuel as possible, so if you run faster than your aerobic threshold (the point at which you go from running 100% aerobically to producing lactic acid) you will burn through your fuel stores faster and more than likely bonk before you finish.
How to learn to run aerobically when you need to
Learning to establish and feel your anaerobic and aerobic pace is a really important skill if you want to start racing faster. Here are the stats on the importance of aerobic running.
The easiest way to test whether you’re running aerobically is to perform what is called the “talk test”. While running, try to speak to someone (or yourself if alone) out-loud. If you can get out a short paragraph without too much trouble (i.e. you can convey a detailed thought, but you’re not quoting Shakespeare) you’re running aerobically. If you can only get out one sentence before you start grasping for breath, you’re running too hard – slow down.
For a more scientific assessment, you can use a heart rate monitor to determine your effort level. We’ve made it easy to determine your aerobic heart rate training zone with our heart rate training calculator. Simply input your age and resting heart rate and you can see exactly what numbers you should target.
If you have questions about what your “aerobic” and “anaerobic” pace is, or how to practice feeling it, please don’t hesitate to leave a comment, I respond to all questions.
Coach Jeff
is a 2:22 marathoner and has been a running coach for the past 7 years. "I love coaching and I have a passion for translating highly technical training theory to the schedules of the runners I coach. I don't believe in 'secret' formulas or 'patented' coaching systems, just intelligent, adaptive and experienced coaching". Join the 2,500+ other runners who rely on RunnersConnect for the latest running research and training information. 
IM VERY INTERESTED IN THIS TOPIC, AEROBIC AND ANAEROBIC.
IVE BEEN RUNNING FOR A LONG TIME BUT I KNOW NOW THAT IVE
ALWAYS RUN ANAEROBICALLY…
THE EASY DAYS ARE VERY HARD TO DO BECAUSE I HAVE TO RUN TOOOOOO
SLOW TO BE IN THE AEROBIC ZONE…ITS KIND OF FRUSTRATING BECAUSE
I FEEL LIKE RUNNING FASTER.
I READ THAT THE WAY TO IMPROVE AEROBIC CAPACITY IS BY RUNNING
WITHIN THAT ZONE BUT TO TELL YOU THE TRUTH IS NOT A CONFORTABLE
PACE.
I RUN 3 DAYS ANAEROBICALLY AND 2 DAYS WEIGHT TRAINING AND 45 MIN OF SLOW RUNNING.
LATELY I DECIDED NOT TO USE MY POLAR…I ONLY USE IT THE DAYS I GET ON
THE STATIONARY BIKE (1 DAY A WEEK)
IF YOU HAVE ANY COMMENT I WOULD APPRECIATE IT…
THANK YOU
SUSAN SANTOS
Hi Susan,
Thanks for the question, you raise a very good point about aerobic training. It is a little difficult to be very specific about your situation without knowing all the data, but I will do my best.
First, running aerobically will and should feel slow, because it is designed to be comfortable. Most runners I begin working with are amazed at the pace they have to run to maintain a heart rate in the aerobic zone. Part of this comes from a misconception that they are running much slower than the others around them. However, the average pace for most runners is in the 11 min per mile range. So, if you’re running anywhere in the 10min – 12 min range, you’re not running “slow” by general standards. If you’re running slower than 12min a mile, you’re still not running slow as this pace still puts you in the second largest majority of average paces.
The trick with aerobic running, or any training for that matter, is to be patient. Consistent aerobic running will strengthen your aerobic system, heart, lungs, and muscles, to handle faster training paces and longer runs. Try giving yourself two weeks at what you know is your aerobic pace. Since you have a heart rate monitor, this would be roughly 70-80% of your maximum heart rate. After just two weeks, look at your pace and watch how much your pace has dropped naturally as you stay within that 70-80%.
One of the largest benefits of aerobic running is that it allows you to run longer and more often, since you’re not gasping for air or sore the next morning. This means that you can burn more total calories and lose more weight, which is a major goal for most runners at any level.
My advice to you would be to try and be patient for just 3 or 4 weeks. Run at your aerobic zone (70-80% max heart rate) and watch your pace start creeping down naturally every two weeks. Make 3 of your running days aerobic days and one o them an anaerobic day so you can switch things up and enjoy the feeling of running faster. After 3 or 4 weeks, you’ll start to notice your pace coming down and you’ll be more comfortable running in this range.
I hope this info helps. This is a very complicated topic with many factors that influence and change – goals, fat burning, calculating pace, terrain – that I hope to explore in upcoming blog posts.
Again, thanks for the question!
Jeff
I’m just getting started with heart monitor training because of information you’ve written. I completed a 9 week 5K training program successfully and began running regularly (3-5 times per week). All of a sudden, I cannot even run a mile at my normal pace without feeling completely out of breath! I’ve had all the medical tests done and there’s nothing wrong. The only thing that I think could make sense is what you describe. I’m hoping the heart monitor training will help me as I really want to continue with my running.
Hi Michelle,
Thanks for your comment and I am glad to hear that my article helped you. I will be writing a series of blog posts on heart rate training within the week. Please check back soon to read!
Great info!
I’m fairly new to running. I have been very frustrated since I started last year because it seemed like I am always fighting fatigue, soreness, et al. One of my goals (someday) is to do a half marathon, but finishing a 10K has been hard enough.
After purchasing a heart rate monitor last week, I’ve discovered I’ve been in the anaerobic zone all along! No wonder!
I’m looking forward to running tomorrow. I’m going to attempt to run within my aerobic zone. I think it will be quite difficult like Susan Santos said above. I’m used to running in the 7-8:00/m pace.
Looking forward to being able to run longer and more often!
Thanks for the comment, Andy. I am really happy the article helped point out exactly where you were having the issues and you have a better feel for the aerobic vs anaerobic training zones.
As I mentioned to Susan, don’t be intimidated if your aerobic pace is “slow” right now. Just give it three to four weeks and you’ll start to notice a big difference. It won’t be long after that you’ll be able to creep your pace up while staying in the aerobic zone.
Good luck on your upcoming runs and keep checking back as we publish more info.
would you consider a tempo run aerobic or anaerobic?
Good question, Scott. A tempo run is neither, or both, depending on how you look at it. Tempo runs engage both energy systems. You’re not fully aerobic, which is why your body is producing large amounts of lactic acid. However, you’re not completely aerobic because you can clear most of that lactate.
I’m in the military, and a big part of that is our PT test. It seems like no matter how I train, I am not able to get my 2 mile run time down anywhere near any of my peers. I can train five days a week for six months and only improve to about a 15:45 2-mile run time. Everyone else I know runs in the 13:00 to 14:00 minute range with very little training. The PT test scores are very important in the military, and it has become extremely frustrating for me, as it severely affects my career.
Do you have any suggestions on the best way to train for a 2-mile run? Would you consider this an aerobic or anaerobic run? What would be the best way to pace myself when taking the test (i.e. start fast, or start slower then increase my pace)?
Hi Dallin, thank you for the comment and sorry you’ve struggled with the PT test. I can definitely understand how imoprtant it is.
The 2 mile is primarily aerobic (check out the data here, 3k is 200m less than 2 miles): http://runnersconnect.net/running-training-articles/the-importance-of-aerobic-running/. As you can see, 80% of the energy requirements come from the aerobic system. This means building your aerobic capacity will have a great impact on your 2 mile times.
As for specific workouts, here is a great article that details how to train for a 5k: http://runnersconnect.net/running-training-articles/5k-specific-training/. The principles for the 2 kile are the same – start with 8 x 200m at your goal pace and try to increase that to 2 x 1 mile at goal 2 mile pace over the course of your training.
Interestingly, I just sent a race plan to a runner who I coach training for the PT test. Here is what I sent him: Run a very easy 10 min w/u, 10 minutes of easy stretching and then 2 x 30 sec stride at 7:30 pace starting about 35-45 minutes before the test if you can. The warm-up will help you control your breathing and get your HR ready for the test, just like when we do the hard workouts.
Obviously, you’ll have the sprints and strength work before the actual 1.5 mile run. With the training you’ve done, you should exit those feeling better than you have in the past. Before the 1.5 go time, try to put your hands on your head and get as much breath as you can and get your HR down. Every test I’ve coached someone for has had different times between the exercises, but hopefully you’ll have some breathing room.
I want you to focus on running patient and conservative the first ½ mile; this is critical. Interestingly, every world record from the 1500 meters to the marathon has been set running negative splits – running the first half of the race slightly slower than the second half. This means that if you want to ensure that you run the fastest time possible, you don’t want to run the first 800 too fast. With the adrenaline and competition, this can be difficult and will require focus. Luckily, you’ve had lots of practice with the pacing, so use your internal clock and your effort to measure.
After 800 meters, the pace is going to start getting hard; it’s part of racing and event distance of 1.5 miles, so prepare for it mentally. Keep you mind and body relaxed. Look within yourself and focus on you. Think confident thoughts and repeat confident mantras to yourself; “I am fast, this feels good” or “I am strong”. Every time you feel tired or feel the pace slip, repeat to yourself that you need to refocus and concentrate and get back on pace. When you start to feel the pace slip, use the hammers and surges you’ve done in training to get back on and stay on pace.
Attack the last 800 and again, use the hammers and surges. Attack the race and don’t think about what you have left, just dig down and go.
Hope that helps, Dallin.
Hi! Really interesting stuff. I consistently have a high heart rate when I train in the gym: I can’t wear my HRM outside as I’ve lost the watch but my husband ran with me today and told me off for being out of breath going up hill! I’m training for Kielder marathon which is an off-road and very hilly marathon: normally I do triathlon. Like your first commenter I find it really hard running what feels like ‘too slowly’ and in fact I quite often have to stop and wait for my normal training partner for the marathon – but maybe she’s got it right – though I don’t think I’m anaerobic other than on hills. In triathlon I do quite well in my age group (I’m 50 – I was 2nd in my last race) and I’m now wondering if I might do even better if I could manage to slow up a bit (in triathlon I tend to take the swim steady, push on the bike (as that’s my strongest discipline) and then try to take the run fairly steady, though I always find the run hard). It is so, so hard training ‘slow’ though….
P.S. I should have said – I was doing a 13 mile fairly hilly off-road run today (along Hadrian’s Wall: beautiful!).
Coach:
What about something a little shorter? My daughter is starting high school this year and really wants to focus on 800 meters. I run halfs and have run a couple of fulls but don’t really have advice for this distance. What do you suggest as a regime to balance aerobic/anaerobic and be successful ath this distance?
Good question, Mike. The 800 is largely an anaerobic event, although there is still an important aerobic component (60% aerobic, 40% anaerobic). For long-term progress (think years) aerobic development through mileage is going to help tremendously while the shorter, anaerobic stuff is going to help more in the short-term. If she wants to focus on the 800, she should run cross country in the fall for an aerobic base (she’ll do good miles training for the 5k) and then start doing more anaerobic work once the track season starts. This would allow her to balance both and focus on the anaerobic work when it matters most. Hope that helps.
Hello, my name is Cathy, 28 yrs. old but about to turn 29 in Oct. I have about 25 days to pass a 2 mile run under 20 mins. And I am glad to have come across this thread. For me, whether it is aerobic oe anaerobic I just dislike running these days, lol But during my younger days, I didn’t mind and I actually loved our sprint workouts in high school for track (I wasn’t a sprinter though, I was a thrower). any advice on how to achieve my goal in 25 days? Because I tried running a mile not too long ago on a track and after 2 laps I was getting winded. I’ve been going to aerobic classes at my gym and have been weight lifting, but I suppose not running enough. I feel scared when I think of 2 miles, but I know I can definitely complete 1 mile, it’s the additional mile I’m very worried about. Suggestions and advice are welcome, and I would very much appreciate a response. Thank you for your time. P.S. I am starting w/ a trainer tonight and I’m going to show him the article “Aerobic vs. Anaerobic training”. Again, thank you.
Hi Cathy,
My advice would be to break up the runs for now so you can complete three miles at a time. This will make two miles seem less intimidating. For example, run 6 x 800 meters and take a walk break of 2-3 minutes between each one. The next week try 4 x 1200 meters and then 3 x 1 mile. Then try 1.5 miles or 2 mile straight. This should help you progress and get over the mental hurdle.
HI! I really like this article. I’m 17 and I ran high school indoor and outdoor track for the first time last year. The main reason I am contacting you is because I have been pretty confused on what to do in the off season. I really want to come back next season (starts in November) alot faster. I run the mile and the 800, so I learned from your link that they are mainly aerobic races. I started running again around a month ago after my swim season ended, and I have been doing 4.5 to 5 miles at a 9 to 9:15ishish per mile pace 4-5 days a week. I am not gasping for air, but I am a little out of breath, breathing at a 3 to 3 cadence. I then read this article. Last week, after reading this, I ran 6 days for 4.5 miles at a 10:30ish pace and felt as I wasn’t working as hard, but that it was definitely aerobic. What do you think I should be doing to try to improve my race times by November? Our team practices start then and that is when we do all the short intervals and anaerobic workouts so I’ve heard that aerobic fitness is what you should try to build in the off season before practices start. If you could help me out it’d be much appreciated. Thanks, Chris
HI! I really like this article. I’m 17 and I ran high school indoor and outdoor track for the first time last year. The main reason I am contacting you is because I have been pretty confused on what to do in the off season. I really want to come back next season (starts in November) alot faster. I run the mile and the 800, so I learned from your link that they are mainly aerobic races. I started running again around a month ago after my swim season ended, and I have been doing 4.5 to 5 miles at a 9 to 9:15ishish per mile pace 4-5 days a week. I am not gasping for air, but I am a little out of breath, breathing at a 3 to 3 cadence. I then read this article. Last week, after reading this, I ran 6 days for 4.5 miles at a 10:30ish pace and felt as I wasn’t working as hard, but that it was definitely aerobic. What do you think I should be doing to try to improve my race times by November? Our team practices start then and that is when we do all the short intervals and anaerobic workouts so I’ve heard that aerobic fitness is what you should try to build in the off season before practices start. If you could help me out it’d be much appreciated. Thanks, Chris
Hi Chris,
Glad you enjoyed the article. I think slowing your pace down and putting as many miles as you can handle, along with some basic strength and ancillary work is the best thing you can do. Try to increase your mileage by about 3 miles per week (adding about 1 mile to three of your runs each week) and then take a rest week every 4th week. Throw in some core work: http://runnersconnect.net/runners-core-workout/ and you should be in great shape come indoor track season.
Good luck with the season!
Hi Chris,
This article was a massive shock to me!
I was primarily a 10km runner (pb 30:26) and I have always run on the premise that you have to run fast to get fast! Until I started doing interval and fartlek training my times were around the 34 to 35.
Surely 10km at my pace are in the anaerobic bracket or does this mean i just run faster in the aerobic than most. (sorry to sound like i am gloating but I have no other way to put it)
Cheers!
Thanks for the comment, Nathan. You’re correct in a way. Think of training like building a house. The aerobic training is the foundation and the anaerobic training is the roof. Training aerobically will allow you to build a bigger and bigger foundation, which is the necessary component to building a spectacular mansion. However, it’s still just a foundation – not very spectacular. When you want to show off and really make your running fitness count, you can start doing the speed work and put the roof on an impressive house. However, if you don’t spend any time developing the foundation first, all you get when you start doing anaerobic work is a flimsy, unimpressive building/peak.
Hi,
I am really happy to have come across your article as I have been reading a lot about heart rate zones and running at an aerobic pace. I am 39 years old which means running aerobically is approximately at 150 bpm. Problem is this pace is almost speed walking for me. I have a resting heart rate of 63 and I have reached a maximum HR of 194 during a very short sprint. I can bring it down to 138 in a minute. If I laugh I hit 130bpm. It has been very difficult to control my heart rate during my 5 km run as I have been running at 173bpm average. I try to stop more often and even slow down more but the lowest I can bring it down to is 165. I can have a normal conversation at 169 bpm. I run 2-3 times per week, do yoga 4 times and bike at an avg of 24km/hr. My question is I am wondering if this is a sign that my heart is out of shape and if it means I should do more speed walking to get it in shape? Thx…. Souzi
Hi Souzi, I would try some run/walking and try to extend the amount of time you can exercise. The longer each session you can work the aerobic system, the faster you will improve. So, start with something like 3 mins running, 7 mins walking for 40-50 minutes. Adjust the run/walk ratios to keep your HR in the 150-160 range – so they might get shorter as you get farther into the run. Over time, you should notice the ratios coming more in favor of the run as you get longer. Hope that helps.
Coach,
Great article, I have been running for 4 years now. Right now I am 30 years old. I have completed several half marathons, one with PR 1hr 28min. I was in the best shape last year and attempted a marathon. Everything was going great, I could smell the finish line, but on mile 21 cramps in legs (everywhere) took over, and shut down my race. Finished at 3hr 50min with pain in legs and in bruises from falling down when my legs would give out . ( I will never forget those last five miles)
My average pace is 7:30/ 7:45 no matter how long I run (8 miles or 20miles), while running this dreadful marathon I was pacing myself to run slow, I was trying to keep my HR below 165, all my normal runs are averaging 170/173.
Is there a way to train to gain these extra miles, without taking a step back and working on aerobic training pace. In my next marathon (next fall) should I just run slower for couple more mile in the beginning and then speed up to my regular pace. And if so how should I split my marathon % wise. (Aerobic Anaerobic)
Thanks for any tips on how to concur my next marathon.
John.
Thanks for the comment, John. You definitely need to start implementing marathon specific training. Simply speaking, that means training your body how to use fat as a fuel source when running at marathon pace and training for the last 10k of the race by doing steady/long run combos. Check out the two links and it will give you some great info for your next marathon.
Thank you for a great article. I realize that I have been labouring for a couple of years without seeing improvement in my cardio capacity because I have been training in the anaerobic zone throughout. I am 43 years old. My resting heartrate is 58 but zooms up very quickly to over 170, even 180, when exercising. I recover fast but am so frustrated that it doesn’t seem to get easier. I cross into the upper zones almost right away when I start running. I am going to start from scratch and follow your advice. My question: do you recommend a really painfully slow pace or, instead, using a walk/run method to keep in the recovery or aerobic zones? Or a brisk walk?
Thanks for the comment, Lynne. From a training perspective, it doesn’t matter which you choose (super slow pace or run/walk) as both with accomplish the same goal of building that aerobic system. Personally, I find run/walk to work better. First, it’s very tough to run slow all the time, so run/walk tends to be more comfortable/fun. Second, the run/walk also helps give your legs a bit of a “rest” which usually means you can go further and get results faster. Good luck!
Hi-i’ve just picked up running again. I have and will always do a mile in the morning-everyday. as before I run a block-walk a block etc. now I’ve started running that block-stopping-catching my breath and running the next block. is there an advantage ether way? can’t figure it out.
thanks
stan in san fran
I would probably slow your pace so that you can run the entire mile without stopping. You’ll definitely get a lot more bang for your buck long-term if you can increase your total time running to 30 minutes. Scientifically, the aerobic system is most benefited by runs between 30 and 90 minutes. So, 30 minutes is a good initial threshold to hit.
I am 49 years and unfortunately not at the same level of running as above I just run for my ‘sanity’. I have entered the Great South Run (10miles) next Sunday I have been training regularly but to be honest I’m not convinced I will be able to run the whole race. Did a 10k yesterday avg 10.5 min mile but really struggled and suffered my usual long run migraine 2 hours later. I am dreading Sunday, I would love to be able to run the whole course but now my confidence has gone downhill.
Any last minute advice? Thanks
(Great site by the way)
Hi Mandy, I would try slowing down. 10:30 pace is pretty quick for a new runner. Slow the pace down to 11 or 12 minutes a mile (slower is better) and you’ll be able to finish the race running. Also, try drinking more fluids and electrolytes. Most likely, this is the cause of your headaches.
Hi Jeff,
I have similar questions as a few others posted. I have been running 5 days a week for the past year and I have lost 55 pounds, most of which came off in the first 5 months and i’ve kept off since. I started at a 12:30 pace and I now generally run between a 9:30 and 10 min pace on all of my training runs and races – just sort of depends on the day. I recently got a heart rate monitor and I am running at about 85% of my max, which I assume is the anaerobic zone. All my runs are typically in this zone. I would like to get faster though I am more interested in figuring out why I can’t run slower and get to the aerobic zone. The other day, I told my husband I was going to run slow. So I headed out for my run and I thought I was running slow – I ended up doing 8 miles, no stopping, though a bit tired at the end. When I checked my paces, I was running on average a 9:40 pace, which felt comfortable, yet my HR was 85% of max on average. My question is why is my HR max so high yet I feel very comfortable at that speed. I know I would feel even more comfortable at a lower speed, but I am afraid I won’t improve my times if I don’t run faster. If HR max means you’re pushing yourself why doesn’t it feel like that when I’m running at 85% of max? Any help would be great as the whole heart rate thing is new to me! Thank you in advance!
Hi Jackie, thanks for the question. First, while 85% of max heart rate sounds like a lot, it’s really at the upper limit of the aerobic threshold. The aerobic training zone occurs between 78 and 85% of your max HR. Certainly, you can run a little slower than this and still get the same aerobic building benefits.
The balancing point comes at what pace/effort/HR can you run the most at. By far, the best way to become a better runner is to run more. While there are obviously scheduling and structural (muscles, tendons) issues as well, whatever pace allows you to run as much as you can will make you the better runner. Meaning, 60 minutes at 60% of your MHR is better than 40 mins at 85% of your MHR. Hope that makes sense and helps.
Hey coach,
I love this article. What do you think elite runner’s aerobic paces are? From previous comments it sounds like all these average runners including myself have aerobic paces of 10 or 11 minutes a mile and slower. Are those elite guys putting in most of their 80+ mpw running very slowly?
-Thanks a ton, Blake.
Hey Blake, glad you enjoyed the article. I was a 13:59 5k runner and my easy, aerobic pace was between 6:30 and 7:00 minutes a mile. You’re right though, the average for most runners, especially new runners, is between 10-12 minute miles.
Hi, I’ve been running now for four years, I’m 51 years young, I’m very frustrated as as hard as I try I can only manage a couple of miles and I’m exhausted due mainly to lack of oxygen eg cannot breath . I’ve had health checks and all is well.. Good diet don’t smoke or drink.. You would think after running 3 times a week for many years my stamina would have improved but if anything it’s got worse.. Many thanks Ethan .
Hi Ethan,
I highly suggest you slow the pace of your runs down and possible implement a run/walk. That should allow you run more than a few miles and start making some progress.
Omg!!! Just the site I needed. I have weight trained for past four years and rhr is 58. My daughters best friend died this summer from cystic fibrosis and so i wanted to run a 10 mile in her memory. Five weeks later I am so dis heartened as I am exhausedted. I hate every step and can’t breath after 8 mins. But your site has given me hope!!!!! I need to slow down and stop trying to push . What a relief. I CAN do this . Thank u so much!,,,,
Is it possible for a person to just never improve their aerobic capacity? I have been trying low-heart rate training from last March-the end of July. I started speed work then, a little, and hurt my IT band. I “ran” a marathon in 5:48. I’m SO discouraged. I have to plod along at 16 minute miles. I never seem to get any faster, although I know it has worked for other people. Is there a point where I should just give up and assume I was never meant to be a runner?
Hi Gail,
Sorry to hear about your struggles. How long are your runs when you do go out? You’re right, people typically do improve over that period of time you’ve been training. That’s not to say it won’t work for you – I’ve never met a person it didn’t work for – but maybe your particular body just needs a different approach to be successful.
My longest run before the marathon was 20 miles. That’s another thing–all this low-heart rate stuff is supposed to prevent injuries, but I injured my IT band anyway. I am working with a coach, and she said not to let my HR go over 150. So, from last March until late July I tried to be really good about it and never let it get over 150. When it did, I walked a bit to let it come back down. Then I did some speed work–I think I did 3 or 4 5K’s–my best time was 28 minutes. Then I hurt my IT band so my taper was 4 weeks instead of 3 and I missed one long run. I was averaging about 35-40 miles a week, with the peak being 50. So, she said to do the marathon based on pace instead of heart rate. Well, I stuck with the 4:30 group for about 3.5 miles and my HR was already up to 180. I ran okay until about mile 9, and then…I just didn’t. I walked a lot. I wanted to quit really bad, but I didn’t. Anyway, so now (after about 2 months off running) when I do three mile runs my average pace is 16 minutes. I’m thinking of just quiting altogether. This sucks. I did work pretty hard to prepare for the marathon, and in the end it was just a massive disappointment.
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When you are running on a treadmill with no incline, I was told you are running anareobically and burning muscle, not fat. So in order to burn fat, you have to set the incline up as high as it can go and “walk” as fast as you can. Do you know this to be true?
Hi, Outdoor track season is coming up and I have been running for the past 6 weeks. I’m sure running aerobically is going to help start off the season great! I was wondering how far/long I should be running to prepare the best for my events (800m and 1600m)?
Benny, I would follow the advice of your coach. I can’t really provide guidance because I don’t know your age or training history, so it’s impossible to suggest an appropriate volume for you.
Hi! Great article! I actually have a question about swimming, but I think the same principles apply. My 17 year old daughter has been a competitive swimmer for 11 years. In the last few months she has had some sporadic periods of becoming faint and feeling like her muscles, most notably legs, shutting down at the peak of the hardest set at practice. I suspect from reading that this is when she has crossed the “anaerobic threshold” or remained above it for too long. There were no long-term results from each episode, other than repeatedly having to miss the “main set” of practice. In the last couple of weeks, however, she has experienced what i believe is the onset of overtraining, i.e. sudden, vastly reduced performance, a much higher heart rate for much slower paces, etc. I should also mention that her bloodwork is all normal, no hypoglycemia, adequate hydration and carb replacement during exercise, and she had a full cardio workup that was all normal due to the near-fainting . The docs are stumped. Preceeding her first episodes in the fall the she had a period of about a month with high stress and reduced sleep.
So my question is, prior to the most recent overtraining, could this occasional faintness at the peak of practice be a result of combined stress and fatigue and overdoing it at practice? She is not one to back down and take it easier just because she didn’t get enough sleep. And then did continuing to train at that level push her into overtraining? She does sleep an adequate amount now, but her regular practice schedule is six days a week with three mornings of doubles, which is common for high school and collegiate swimmers. I hope you will answer this even though it is swimming-related because I haven’t found any answers in swimming research. Thanks!
Hi Annie,
Unfortunately, It sounds like your daughter might simply be overtrained. The only way to tell chemically is to measure catecholamine excretion (CK levels). However, she exhibits all the other signs. I don’t know much about swimming at all, so I don’t know what the performance signs are, but I imagine they mimic what she’s going through. I would definitely suggest some rest, and maybe a prolonged break from extended training since this seems to be her second bout. Sorry IO couldn’t be more helpful.
Great information… I have just started running for general fitness on a treadmill. I have no race objectives to train for, but I to have a HRM. My HRM is telling me for my age (39) that I’m in anerobic for my run (12 min/mile). I have slowly increased my distance/time since I started in Dec 2012 to 1.1 miles running, then I walk/run after for a total distance of 2.4 miles total of 35 min w/ cool down.
My problem is the first commenter: to keep in the aerobic zone (124-135 for me) I feel unnatural. My legs want to take me faster, but if I dial down to 4.5 mph (instead of 5 mph) it just feels weird and wrong.
Besides running outdoors is there any ideas how to get rid of that weird feeling of imbalance in my stride?
Thanks!,
Kathy
I would try increasing your stride rate. That should help you run with better form without increasing your effort.
Coach, thanks for the reply. As a Newb I want to make sure I’m not going to keel over! But after listening to 180bpm that is awful fast. My running music is about 140 bpm so I’m not sure how I’ll get to 180 bpm.
I guess slowing the treadmill down and taking smaller more frequent steps? I liked your imagery of running on egg shells.
When the weather warms up I can go outdoors, but I guess playing around with it is my best option.
By the way… can you “hurt” yourself metabolically by over running in Anerobic vs. Aerobic?
Thanks,
Kathy
Yup, in an anaerobic state, your body produces lactic acid. This lactic acid build up affects the pH of the blood stream and, therefore, results in an unbalanced pH of the body http://runnersconnect.net/running-nutrition-articles/optimize-your-diet-to-balance-your-ph-levels/
This is good discussion on the pros/cons of training in the correct HR zone to achieve the best possibe results. Aerobic for endurance athletes and anaerobic for the shorter sprint type races.
I have been running for a long time but never switched to HR based training until I started training for Ironman distance triathlons. It took me a long time to build up an aerobic based that would allow me to log miles in the approriate zone while continuing anaerobic tempo (10KM) and intervals workouts (>800m). After 2 years of training with HR (in both aerobic and anaerobic zones), I have noticed that my overall marathon speed has decreased by a significant amount. I used to run sub-5 mins kms and now I’m having trouble maintaining a 5:30/km pace.
I know that to run faster race pace efforts, you need to run faster training workouts. Is there some kind of change to my tempo/interval workouts that I’m missing? If so, I’d be interested in your thoughts on where I should be focusing my anaerobic efforts.
Thanks,
Jeff
Hi Jeff,
Glad you enjoyed the article. Not quite sure I understand your question. Are you saying that when you do tempo runs and anaerobic workouts that you’re not in the right HR zones at goal race pace?
Both of my tempo and interval runs are always in Zone 4. I’m more worried about the pace for being in that zone. My previous race pace efforts (which are slightly slower than tempo) were at a significanlty faster pace than I can I sustain now despite building quite a large aerobic base. I guess the question is where did my speed go? I feel like a I’ve invested a lot of time to build endurance at the cost of speed.
Two possible thoughts.
(1) I am not a big fan of HR training personally. One issue is that “zones” and MHR and RHR might not always go according to formulas. Have you had your MHR and RHR truly tested or are you using a formula?
(2) Energy systems (like lactate threshold and anaerobic training) can decrease when you don’t use them or work on them. Perhaps they are just a little “behind” your aerobic fitness. Check out this article for a little more in-depth: http://runnersconnect.net/running-training-articles/rethinking-the-traditional-training-model/
Nice article Jeff Sir. I’ve a question. Does running anaerobically have a side effect on the digestive system? I ask this because my running seems to not have sped up my metabolism as it’s supposed to. I’ve problems in digestion which vanish during the days I don’t run. Reading your article has made me speculate if that’s a result of my anaerobic running. (What do you think about the reason behind this problem?)
So, should I run aerobically for ‘some’ time before including anaerobic running in my regime? Would it develop the metabolism strong enough to bear the stresses of anaerobic running? Also, please recommend the duration for my aerobic running.
I’m 17 and a half years old male, started running in May 2012 but regularly only since Jan 2013.
Height – 6’1’’; weight – 65 kg.
Have been sedentary for 7/8 years before May 2012.
Always eat healthy, rarely any junk food.
Hi, I have read your article and would like to get your advice for my 14 year old daughter.
Her softball team (highly competitive travel team) has an 8 minute mile for players to be starters for their team. It is a team of 13-15 year old girls and most of them were able to run under the 8 minute except for four, my daughter being one of them. I spoke to her PE teacher at school who has timed all the kids for state testing and she was completely shocked that her PR time was 11:04. She said she runs it for her class under 10 usually.
My daughter gets so worked up about this run every time she tests for it (once a week); I think she is mentally taking herself out. So to see how much of this is mental or physical, I ran/walked a mile today to see what my time was, I got 12:08. I am 38, I haven’t ran in 3 years and over weight, but wanted to prove to her that she can do this if I can. I didn’t make the 8 minutes marker, but I am willing to do whatever it takes to help her achieve this. Lead by example I guess is what I am going to do. I will reach it with her.
She has been running a mile everyday or at least every other day on the treadmill and the time is different then when she runs outside. In her three failed attempts of making the 8 min. her coach has made a slight change to the 8 min marker for the girls that haven’t been able to make the time. He has made it that if each girl cuts their time by 10 seconds each week (or makes the 8 min) they are eligible that weekend to start. I think that is attainable. But all my daughter can see is the 8 minute mark; she can not focus on the 10 seconds. Says that she can’t breathe, her side hurts she has to use the restroom. Something different each time she runs the test. All kinds of things to have to explain why her time was not any better.
Her running is fast, then she walks at almost no pace (I suggested a slow jog or brisk walk) and then runs fast again when testing. She runs on the treadmill at home with hardly any walking and gets a much better time, according to her and my mother who is there with her after school. She has been doing this running for the last 3 weeks and time is not better.
She plays sports all year, volleyball basketball and softball. She is 5’8 1/2, 154 lbs; I don’t think she is out of shape. Do you feel this is a mental block, out of shape or both? What could you suggest that she does to better prepare her physically and mentally to attain the 10 second cut each week for her time. Some of the messages I read hit on a little of this, but I am so puzzled here. Any advice would be appreciated. Thank you!
Also, what is the average mile for girls her age to be considered fit?
Hi, thanks for the article!
I was wondering if you could help me with my Biology assignment :
Unlike sprinters, marathon runners train to avoid anaerobic respiration while running. How are these training methods different and what is their relationship to metabolic processes?
I am 38 years old and I’ve been running for just about a year ~ which is really the first time in my entire life that I have done any sort of exercise! I live in Chicago, so when weather worked in my favor, I would run twice a week and if not, I tried for at least once a week. When I first started, it was rather haphazard and I believe I was running a 14 min/mile with a run/walk sort of “tempo”.
I have been fairly consistent in my running. Each run is about 3 miles. I now run a more controlled 12 min/mile, with no walking.
My initial motivation was weight loss. Which has not happened. Not even a pound. I feel healthier and really great. And now I run because I enjoy the sport, but still, a little weight loss would be nice (I am a medium/large framed 5′ 7″ and I weigh 168 lbs). I bought a Polar hrm and found that I was running mostly in an anaerobic state, according to the charts. So I’ve slowed it down a bit to try to keep my heart rate under 180 but really, for my age and resting heart rate, that’s still considered anaerobic.
Unless I walk at a brisk pace INSTEAD of run, especially between mile 2 and mile 3, there is no way to get my heart rate under 175. AND I feel great. I can run at my slowish pace at 180 heart rate for quite some time.
I don’t know what to do. I like running. Not fast walking. But I am currently blaming this anaerobic pace for my non-weight loss. Any advice would be much appreciated.