Saturday, August 27, 2011

Nike: Keep Your Long Runs Aerobic

originally posted July 20, 2009 by Coach Jay

This week's tip is a direct result of the fact that for the past five days I've been the director of the Boulder Running Camps in Boulder, Colorado. The camp is a treat, a time where I get to talk about running all day with young people who are both curious and passionate about the sport.

The camp finale is a long run on Magnolia Road, the famed training venue outside of Boulder where the starting elevation is in excess of 7,000 ft. and the terminus is near 9,000 ft. All of the campers know that a long run should be run aerobically or that they shouldn't push into their anaerobic metabolism on this run. Yet every year there a few campers who are obviously "going anaerobic."

How do you know if you're running aerobically and not anaerobically? Simple. If you can talk in sentences through the workout, then you're running aerobically. If you're struggling to talk in short phrases, then you've likely entered into the realm of the anaerobic metabolism. Most of the campers during this year's long run at Magnolia Road were running aerobically, yet there are some kids who as I drive by and ask, "How are you doing?" that can not answer.

So, when you're running your long run, feel free to run a challenging pace, yet make sure you can talk in sentences to ensure you're running aerobically.

*Coach Jay’s advice is provided as general training information. Use at your own risk. Always consult with your own heath care provider for questions relating to your specific training and nutrition.