If you have been around running for any length of time you will probably have heard the advice to "run slower in training to become a faster runner", but exactly how and why does this work? In this blog post I will explain exactly that for you.
Adaption:
You already know that the reason structured training improves performance is that our bodies adapt to the stimulus provided whilst we train. Importantly, the actual adaptions (changes) happen when we recover and rest NOT whilst the stimulus is present. Think of it as the body saying "Bloody hell... Should that ever happen again then I will be better prepared!"
Building on this foundational principle of training we next consider the type of adaption that we are targeting. In order to "run faster" we need the muscles associated with running to "contract more powerfully". There are other factors, but this is a key one and typically where the biggest training gains can be had. Ideally we would also like said muscles to not fatigue as quickly.
In order to contract more powerfully, or indeed work at all, muscles need a ready supply of glycogen (in order to covert to ATP) and also oxygen. As you will have guessed, what we therefore need is a cardio-respiratory system that is tuned for the job. As a by product, such a cardio-respiratory system will also make a good job of clearing the by products of our muscles working harder and therefore stop them fatiguing as quickly.
Aerobic training:
You already know the term and you almost certainly understand that this fundamentally means "low heart rate", Easy, or Base, type training. But how exactly does it work? Let's get into that now.
Heart rate:
Firstly you need to get more precise on your target heart rate for this to work for you. You need to be somewhere in the middle to upper part of your Zone 2 heart rate range. Therefore you need to calculate your heart rate zones fairly accurately. This part of Zone 2 is important because it is the optimal place to "condition" your body to deliver more oxygenated blood to your working (running) muscles WITHOUT doing this by making your heart beat particularly fast! What I have just described is the training adaption we are seeking. What EXACTLY does this adaption look like?
Capillarisation:
This means forming (or growing) new capillaries (the smallest branches of arteries and veins). In straightforward simple terms, the broad idea is more "pipes" mean we can move a greater volume of blood to the points where we desperately need it. Given the stimulus of Aerobic training (muscles are demanding more fuel but the heart is not beating much faster) then these new capillaries will form where they are needed: around the working running muscles and around the alveoli in the lungs. Essentially where the action happens. The beauty of the human body and the evolutionary principle of adaption is that given the correct stimulus your body already knows how to adapt.
Stroke Volume:
If we are not hugely increasing Stroke Rate (heart beats) then the body will try to maximise the volume of blood pushed our PER BEAT. The heart being a muscle is capable of adapting too. In this case we are looking for "cardio hypertrophy" which essentially means an increase in the size of the heart. In this instance the ventricle wall will thicken and enlarges. This makes each contraction more powerful and enabling the chamber to expand more. Consequence is that we now have more blood being moved per beat.
Haemoglobin:
If we have improved our ability to move greater volumes and also improved the interface between blood and tissues (remember capillarisation?) then the final part adoption we want is to increase the bloods ability to carry oxygen. As you may know most (98%) of the oxygen carried in our arteries is bound to Haemoglobin. Haemoglobin being the protein found in red blood cells. Altitude training, heat training and on point nutrition are all factors in ensuring that we have a plentiful supply of Haemoglobin. Of which the "nutrition" part is going to be the most easily and cheaply achieved. Heat and height are really not viable or worth the effort unless you are training for an event in a hotter climate or a higher altitude than you are used to. DO NOT get involved with anything that claims to (or actually) increases your red blood cell count!! This is dangerous and a BAD THING. Having a high red blood cell count is a condition called Erythrocytosis. It is a serious condition and will cause you a lot of problems, not least possibly dying. So just stick with "on point nutrition" and when combined with aerobic base training, your body will sort out that it needs Haemoglobin availability without causing you any harm.
How this makes you faster:
Over the weeks you will see that you will be able to produce increasing power (in this case broadly equivalent to speed) for a decreasing effort (broadly measured by HR in this instance). But of course of you increase your effort you will now have an "engine" that is capable of producing substantially more power. Aerobic base training increases the potential of your running engine, so that when you do "put your foot down" you will much faster than before.
Conclusion:
And that's it folks! You now understand the three core adaptions that we are trying to elicit through Aerobic Base training and why these will translate back to increased run speed. Those that follow my own training (or that of anyone I am coaching) will know that Aerobic Base training is a staple of my coaching philosophy. Because it works at every level. And is essential (in my opinion) if you are an Endurance Athlete; be that a runner, a cyclist or a triathlete. Swimming is a whole different kettle of fish!
About the Author: In addition to founding myRunningStuff Ed Stivala is qualified as an Endurance Event Group Specialist Coach (England Athletics), GP Exercise Referral qualified Personal Trainer, Level 2 Cycling Coach, Level 2 Swimming Instructor. When not working he enjoys his own training and competes in triathlon. You can find and connect with Ed on Strava and Instagram. If you would like to discuss possibly being coached by Ed you can book a no obligation informal chat via Skype.