When it comes to running, many enthusiasts lace up their shoes without much thought about the type of running they’re doing. That was certainly me. It worked to a degree for 30, 40 and 50 mile ultramarathons plus a 100km. However, understanding the differences between aerobic and anaerobic training can significantly enhance the effectiveness of your workouts. In this blog, I’ll delve into the fundamentals of aerobic and anaerobic running, their respective benefits, and how to integrate them into your training plan as I intend to integrate them into mine for the EPONA 100 miler in the summer. I felt I needed to inject a little science into things now as I know 100 miles won’t be an easy undertaking!
Aerobic vs Anaerobic Training
Starting with Aerobic Running
Aerobic running, as the name suggests, relies on oxygen as the primary source of energy. This type of running is particularly crucial for distance runners, as most races are predominantly aerobic endeavours. Even in shorter races like the 800m, a substantial portion of the effort is still aerobic.
Benefits of Aerobic Running
Increased capillaries – aerobic running promotes the growth of capillaries, which supply blood to your muscles, improving overall circulation.
Enhanced mitochondria function – aerobic running boosts the efficiency of mitochondria, which convert fat and carbs into fuel.
Improved aerobic capacity – higher aerobic capacity allows you to maintain faster paces while staying in the aerobic zone.
Fat burning – aerobic runs primarily burn fat, providing steady energy levels.
Lower stress on the body – aerobic workouts are less taxing on your body, allowing for better recovery.
Examples of Aerobic Training Workouts
The majority of my training, roughly 80%, consists of aerobic runs. These are short or long, as long as the pace remains easy. Examples include:
A short, easy 3 – mile recovery run
Long 18 – 20 mile run for marathon preparation
A moderate 6 – 10 mile run
How to Identify Aerobic Running
I use the conversation test. If you can comfortably talk during your run without gasping for breath, you’re likely running aerobically. Alternatively, monitor your heart rate, aiming to keep it at or below 180 minus your age.
Anaerobic Running
Anaerobic running, in contrast, is characterised by high-intensity efforts where the body burns carbohydrates, producing lactic acid. While distance races are primarily aerobic, anaerobic training remains vital for runners.
Benefits of Anaerobic Running
Increased lactate threshold – anaerobic training improves your ability to handle lactic acid, allowing you to run faster for longer.
Improved running form and economy – it enhances running mechanics, foot speed, and reduces ground contact time.
Injury prevention – strengthening muscles and joints can reduce the risk of injury.
Examples of Anaerobic Training Workouts
Anaerobic workouts should align with your race distance:
For the mile: 8 – 10 x 200m at 800m – 1600m pace
5k: 5 – 6 x 1000m at 5k pace
10k: 6 x mile at 10k pace
For half-marathon / marathon: 10 x mile at half-marathon pace
Strides: Incorporate controlled sprints (strides) at 70 – 80% of your top speed after some runs to boost anaerobic capacity.
Why You Need Both Aerobic and Anaerobic Training
Aerobic training enhances endurance, while anaerobic training improves speed, strength, and mechanics. A balanced training plan, following the 80 / 20 principle (80% aerobic, 20% anaerobic), ensures optimal performance without overtraining.
For instance, an example training week (based on what I’m doing):
For a 50 – mile – a – week marathoner:
Sunday: 12 – mile long run (aerobic)
Tuesday: 2 x 3-mile tempo at half-marathon pace (anaerobic)
Thursday: 16 x 400m at 5k pace (anaerobic)
Mileage (Total): 50 miles
Total anaerobic: 10 miles
Total aerobic: 40 miles
Percent anaerobic: 20%
Balancing aerobic and anaerobic training is essential for not just me, but runners in general to maximise their potential and become faster and stronger athletes.
However, I’m still reading and learning, so if you have any pointers, do let me know here or over on Insta. Before now, my cavalier attitude was, ‘just keep moving’, however, with 100 miles looming, I need to make every step count!
