What methods enhance aerobic capacity for running?

From the Guidelines

To enhance aerobic capacity for running, incorporate a mix of high-intensity interval training, tempo runs, and long runs into your weekly training program, as supported by the most recent and highest quality study 1.

Key Components of Aerobic Capacity Training

• Frequency: 3-4 running sessions per week, gradually increasing to 5-6 sessions as fitness improves
• Intensity: Include high-intensity interval training, such as 400m repeats with recovery periods, to boost speed and VO2 max
• Duration: Incorporate one weekly long run that's about 25-30% longer than regular runs to build endurance
• Mode: Consider cross-training activities like swimming or cycling on other days to improve overall fitness while reducing injury risk

Importance of Progressive Overload and Recovery

• Gradually increase distance or intensity to ensure continued improvement while minimizing injury risk
• Schedule at least one complete rest day weekly to allow for recovery and performance gains
• Proper nutrition, hydration, and sleep are essential for recovery and performance gains

Evidence-Based Recommendations

• The 2024 update from the American Heart Association and the American Association of Cardiovascular and Pulmonary Rehabilitation 1 emphasizes the importance of aerobic exercise training, including frequency, intensity, duration, and mode of activity, to improve cardiorespiratory fitness
• High-intensity interval training has been shown to be effective in improving aerobic capacity, as demonstrated in studies such as 1, which found significant gains in peak VO2 in stroke survivors who participated in high-intensity treadmill training
• While older studies, such as 1, may provide some insight into the benefits of back-to-back training for triathletes, the most recent and highest quality study 1 provides the strongest evidence for the effectiveness of aerobic exercise training in improving cardiorespiratory fitness.

From the Research

Methods to Enhance Aerobic Capacity for Running

• High-intensity interval training (HIT) is an effective means of improving cardiorespiratory and metabolic function, and in turn, physical performance of athletes 2
• Incorporating uphill interval training into a training program can improve running economy and performance, with high-intensity training being optimal for running economy and neuromuscular measures 3
• Strength training programs, including low to high intensity resistance exercises and plyometric exercises, can improve running economy in highly trained middle- and long-distance runners 4
• Different strength training methods, such as high loads, plyometric, and combined methods, can have varying effects on running economy at different running speeds 5
• High load strength training and plyometric training may be effective in improving running economy, particularly at higher speeds and in athletes with a high VO2max 5

Key Considerations

• When initiating a running program, especially for obese individuals, it is essential to consider gradual weight loss, avoidance of injury, and enjoyment of the exercise 6
• Pre-emptive strengthening exercises can improve the strength of the foot and ankle, hip abductor, quadriceps, and trunk to help support the joints bearing the loads before starting a running program 6
• Rest days in between running sessions may help prevent overuse injury, and musculoskeletal pain should neither carry over to the next day nor be increased the day after exercising 6