Runners: “Aerobic training” is not the same as “Endurance training.”

It’s common that training which develops the aerobic system is equated with training that increases the body’s endurance. It’s understandable: the aerobic system burns fats in the presence of oxygen in order to provide long-term energy for the body—exactly what it needs for endurance. But the problem is that a powerful aerobic system isn’t the only thing necessary for increase endurance.

The most important difference between “aerobic training” and “endurance training” is this: the former trains a critical supersystem of the human body (the aerobic system), while the latter improves the product of the successful interaction between the aerobic system and many other parts and functions of the body (endurance performance).

What runs isn’t the aerobic system—it’s the entire body. While the aerobic system can be powerful, it can’t perform on its own. Whenever we talk about “performance,” even when the subject is endurance performance, we’re talking about how (and how well) the body uses its aerobic power to create one particular kind of athletic movement.

Roughly, endurance means: “how long the body can produce a particular movement or action without falling below a minimum threshold of performance.”

Another way to say this is that the aerobic power is general, and endurance is specific. Geoffrey Mutai (elite marathoner) and Alberto Contador (Tour de France cyclist) both have extraordinary aerobic systems. In both athletes, all the parts that enable their muscles to be fueled for long periods of time are extremely developed.

It should be noted that in both athletes, we are talking about developing essentially the same parts, developed to comparable levels and talking to each other in very similar ways. Both these athletes also obtain fundamentally the same general physiological benefits—a greater ability to recover, better health, longer careers—all despite competing in wildly different sports.

However, their endurance in specific sports varies wildly. We can expect Mutai to be a proficient cyclist, and Contador to be an able runner, but we can expect neither to have world-class endurance in the other’s field. In other words, Mutai’s endurance is specific to running, and Contador’s is specific to cycling. This is because:

  • Both sports use different sets of muscles: runners use a larger set of muscles for stability than cyclists, since the latter have so many more points of support. Cyclists have the handlebars, pedals, and seat, whereas runners have at most 1 foot on the ground.
  • They load joints in different ways, and use very different ranges of motion: cyclists keep their waist and hips relatively flexed, while runners keep the same joints extended.
  • They use different neuromuscular mechanisms to facilitate endurance: running economy depends on a powerful stretch-shortening cycle, while cycling economy does not.

In my opinion, the stretch-shortening cycle is the most important piece of the running puzzle (and also one of the most overlooked). Running shares a lot of pieces with just about every sport—and developing them is very important if you want to become a good runner. But without an increasingly powerful stretch-shortening cycle, all the power that you develop in any other system (cardiovascular, respiratory, etc.) doesn’t translate into actual running performance increases.

As discussed above, the aerobic system is responsible for sustaining endurance. The best way to exclusively train the aerobic system is by running at a physiologically intensity (below the aerobic threshold).

This is a problem for less aerobically-developed runners: it takes a lot of juice to run the stretch-shortening cycle effectively. In previous posts I discussed how the minimum requirement for running properly is to be able to produce a (very fast) cadence of around 180 steps per minute (spm). This is because the muscles’ stretch-shortening cycle hits peak efficiency around that cadence.

So, these runners often need to run at a higher intensity: they’ll use the maximum output of the aerobic system at max and engage some of the anaerobic system in order to produce a cadence of 180 and properly activate their stretch-shortening cycle. If they fall below their aerobic threshold with the goal of doing “aerobic training,” their cadence falls and the stretch-shortening cycle will largely deactivate.

When I talk about hitting 180, I mean hitting 180 at an average step length: It’s possible for a weaker runner to shorten their stride to artificially increase their cadence without going above the aerobic threshold. But I consider this a rather useless hack, since in my experience it doesn’t really get runners the performance benefits expected of reaching “the magic 180 mark.” (More on this in a future post.)

For a workout to be “running performance training” (endurance or otherwise), it needs to train the key pieces necessary to improve running performance. So whenever you’re not actively training the stretch-shortening cycle, you’re not really doing “running performance training” in my book. “Running endurance training” would be about teaching the body how to run for longer, at a lower intensity, while maintaining a reasonable cadence.

So, whenever an aerobically weak runner trains under the aerobic threshold, I consider it to be quality aerobic training but NOT “running performance training.”

It’s not that their running performance won’t increase—it will. Let me illustrate with a rather extreme example: If playing checkers is the only active thing someone does, playing checkers is better for their running performance than not doing so. But because it doesn’t train the critical systems for running, I don’t think of it as “running performance training.”

Of course, running at a low cadence shares a lot more with running at a high cadence than playing checkers does. But the idea here is to set the highest possible bar for what “running performance training” should mean: training the key systems that running performance rests on. And running without substantially activating the stretch-shortening cycle really doesn’t meet that criteria.

(We can say that running without the stretch-shortening cycle still helps you to improve your running—to a point. But you can’t hope to maximize your performance gains without it.)

For a competent runner (someone who can engage their stretch-shortening cycle at low physiological intensity), “aerobic training” and “running endurance training” become identical: just about all of their training provides all the benefits they need to maximize their running endurance.

What is a less-powerful runner to do with all this information? If I could say only one thing:

Jump rope! Jumping rope (on both feet, alternating feet, on one foot, spinning around, crossing the rope, etc.) is training primarily the stretch-shortening cycle up and down the body, almost identically to the way it’s used in running. IMO, if a runner does only one other thing besides running, it should be to explore and master the jump rope to its fullest potential.

UPDATE Nov 18, 2016: Another (great!) article on the mechanics of running, also touting the potential of jumping rope.

But there’s a lot more than this. Now that I’ve covered all the theoretical ground I absolutely need to cover for my following posts to have any real substance, I can begin to discuss concrete strategies that the runner can use.

Addendum (for the curious): Why do I focus so much on fleshing out the principles (and, more importantly, taking so long to get to the processes)?

Because the idea, of course, isn’t to “balance” aerobic training with performance training. (That’ll only increase endurance.) The idea is to potentiate aerobic training with performance training. (That’ll maximize endurance.) And to turn balance into potentiation, it’s necessary to already have understood the “why.”

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