The pleasure you experience after each running workout lasts for many hours and always leaves you with a good feeling of energy and deep gratification. As time goes on, the more miles you increase the more these rewards increase. You know very well, if you have already done it, what emotions are felt when you cross the finish line of a marathon. Whether it is the first or the tenth time, the Queen Distance always remains a challenge with yourself and all the other athletes who share this experience with you.
However, as the miles increase, both training and racing require greater attention than short distances. Other aspects also become crucial: nutrition, supplementation, technique, mental approach and more. When you decide to move to long distances, you have to do it consciously and take good care, in addition to training, of all the other aspects listed.
Lipid aerobic power is your best ally
What do you think are the basic characteristics of a marathon runner? If we consider the metabolic aspect, one of the first values that is always estimated, for all top athletes, is definitely VO2max. Through all the data collected, however, it has been shown that this metric is not the main requirement: athletes who have very similar maximum oxygen consumption values perform differently. So it is not VO2max that determines the level of performance.
Much more interesting for longer distances, however, seems to be specific training aimed at increasing lipid aerobic power. This is the ability of the Aerobic System to produce energy with predominant utilization of the lipid substrate (fat). Numerous studies conducted have shown that, on average, maximum fat utilization for energy purposes occurs at an intensity close to 65 percent of VO2max.
If you can stimulate and increase your lipid power, you can achieve important benefits that result in better performance. First, for the same amount of oxygen consumption, you will have a higher speed. If you can use more lipids you can conserve muscle glycogen. This will make your sugar tank last longer and with it your endurance in prolonged exertion. As long as you keep your exertion at an aerobic level you will manage not to accumulate lactic acid with all the benefits that this brings in terms of the duration of your performance. The benefits extend to the mental level as well. By maximizing the consumption of fatty acids as an energy source you will have a lower perception of fatigue that is also related to the depletion of glycogen stores.
Lipid aerobic power corresponds to the first ventilatory threshold or Aerobic Threshold, which is the boundary threshold beyond which glucose utilization for energy purposes increases. The first threshold is about 65 percent of maximum oxygen consumption. The correct training zone to improve it is estimated to be in the range of 55 to 72% of VO2max.
Watch out for the (energy) cost
Another aspect you need to consider if you want to improve your results is the energy cost of running. The greater the distance to be run, the more important it will be to reduce any wasted energy. Running Economy (RE) is a better predictor of performance than VO2max, over long distance races. To lower the energy cost of your running you need to work on two fronts simultaneously: technique and strength. Resistance training, specific strength work, postural muscle strengthening, and proprioceptive exercises are key support to all technique exercises to effectively improve your Running Economy. Cadence is one of the most important factors that determine the energy cost of running. Beginners have an average cadence of about 160 steps per minute while more trained and advanced runners get up to 180/190. A faster cadence is much more economical because it reduces ground contact time and consequently the muscle effort of each stride.
A question arises at this point: how to estimate an athlete’s running economy.
Energy cost is mainly the amount of energy used to travel a unit distance. Based on different types of locomotion we would have different energy cost (swimming vs. cycling vs. running). Swimming, for example, is the most wasteful form of human locomotion. In summary: for the same metabolic power developed (% VO2max), the athlete who runs a higher speed will be more efficient. Since you cannot easily measure this data you have to focus on the practical aspects we have just seen. Spend the necessary time on technique and strength exercises because running economy is directly correlated with neuromuscular efficiency and duration of competition. The energy cost of a given speed increases as the distance increases, and obviously the CE increases as the speed increases. Improving the ability to produce energy through the aerobic system allows one to be more efficient for a longer period and delay neuromuscular degeneration. It is essential therefore:
- Train race speed for an extensive period to improve locomotion efficiency for that speed
- Train strength so as to decrease neuromuscular decay and sustain performance for a prolonged period.
Training the mind
Another specific aspect you need to work on is the psychological sphere. Numerous studies have shown that the mental approach has an even greater impact than the hours of training done or the tapering process carried out. This means you have to train your mind as carefully as your muscles and heart. Motivation, coupled with the right concentration to apply in each training session and in competition, complement and support your overall preparation. One of the most recommended practices is self-talk: focusing on positive thoughts that are able to lead your performance toward the desired outcome. You must be able to develop affirmations, encouragements, key words that you must repeat to yourself to eliminate the negative thoughts that surface as fatigue increases. With this technique you will be able to reduce perceived exertion and increase your performance. It will be actual fatigue or energy depletion due perhaps to race mismanagement that will cause you to slow down. You will never have to slow down because a negative thought is questioning your ability or chance to get to the finish line!
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