The question arises for most;
– How to burn more calories
– How to build PR (personal records)
– How to build better endurance power, etc.
And the basic facts revolve around oxygen and glycogen which supports the whole running game.
Running needs a lot of oxygen.
So building lung capacity reduces oxygen debt on the heart and cardiovascular muscles. Where fatigue run is the cause of oxygen debt, and to overcome it; the best workout is to introduce VO2max runs.
Fuel is essential at RUN.
For long runs, the body needs to be energised in time to keep effort working, to clarify glycogen is one that is stored in blood, liver and muscles which provides approx 20min worth run energy, so better utilization of glycogen helps to run efficiently. The fact sheet says Usain Bolt use Creatine Phosphate which lasts 5-10 seconds at max effort, and the downside is it exhausts heaps, so this theory works for sprint run which may not be suited best on endurance runs.
Our human body fats consist of 3500 calories on each pound of fat.
Now you can see through your own work out how much calories are burnt, by using sports watch, apps, etc. Understand it is hard to burn fat than glycogen, so the best way to burn fat is by constantly running with consistency. Note, fast/sprint run creates stress, where slow long run enables to burn fat using a significant amount of fuel.
How does it work?
More heart rate delivers more blood and oxygen to the body and uses glycogen as quick fuel (read our cadence topic to understand speed); this means fast run needs more fuel. Similarly long run use FAT as a primary fuel at its endurance speed, because fat burns at a slower pace and to burn the fat, oxygen and glycogen is used. When a speed run is performed, it burns those oxygen and glycogen faster-giving body fatigue and stress, in result fat, is left unburnt. The theory of slow run is to release oxygen and glycogen slower to our muscles which allows the body to burn fat; this is known as an aerobic workout. When you see my weekend long runs, Chris Armstrong (RUN2PB) plans it to slow run and walk strategy.