WALK TO RUN 🏃♀️It’s your LAST CHANCE to join this specialised program for 2018!
We only hold this program twice a year when the weather is cooler in the afternoons & we are about to start up the last of our 2018 sessions on Saturday 1 September. 🌟 What is it? Walk to Run consists of a 6 week block of training involving progressive walking and running intervals and an individualised strength program written by our Accredited Exercise Physiologist, aimed at getting you ready for our ‘Learn to Run’ class. This program is suitable for people who: haven’t exercised in a long time or have minimal fitness; may be interested in weight loss; want to get moving, but with less impact than our traditional running sessions; wish to build up slowly towards our Learn to Run program; are looking for accountability and motivation; enjoy exercising in the company of others; are looking to build social connections. 🌟How do I sign up?
Send a PM or an email to confirm your spot - [email protected]#yesyoucan#rachelsrunners
🗣ROLL UP, ROLL UP! 🤡 Step right this way for the fun & games of #tracktuesday 🙌🏻 These ladies sure stepped up & pumped through lots of short fast intervals today like champions! 👏🏻👏🏻 Woohoo!! 🏃♀️💪🏻 #rachelsrunners#yesyoucan
The human body is very complex but very smart too. It responds to adequate stress in a way that will make it stronger or more efficient. With adequate training, it will adapt to achieve a better functioning and one example is aerobic training...the stimulus of the training will cause positive changes/adaptations which will improve the delivery of oxygen to enhance its use when is needed. Training impacts the aerobic energy system in several ways but could be summarized roughly in 4 main types of adaptations: in active muscle metabolism and muscle fiber type, in cardiovascular function, in respiratory function and in blood flow to the muscle.
First, let’s summarize what aerobic training (AT) changes positively in regards to metabolism:
1. AT increases the number and size of the mitochondria (the energy factories in our muscles cells). Endurance trained skeletal muscle will have larger and more mitochondria -an enlarge mitochondrial machinery- that will enhance the capacity of the muscle to generate energy (more ATP). It is believe a nearly 50% increase occurs within several weeks of training. Increase mitochondrial material will also result on enzyme changes which also allow a person to sustain aerobic work during prolonged effort.
2. Endurance aerobic training increases oxidation of fatty acids (fat metabolism) for energy at rest and in sub-maximal exercise (in summary causes enhanced fat catabolism, this also will help to conserve carbs reserves during prolonged exercise).
3. AT also causes changes in carbohydrate metabolism (endurance trained muscle exhibits enhanced capacity to also metabolize -oxidize- carbs). If you think about it, these changes are not only good for exercise performance, they are also good for health in general. Having a better aerobic energy system will contribute to our cells integrity, metabolism and high level of function. A more efficient fat and carb metabolism together with lots of mitochondria are changes recognized to be beneficial against disease processes, metabolic disorders and aging. This is one of the reasons why aerobic exercise is recommended for better health outcomes.
Aerobic training is the training that improves efficiency of the aerobic energy producing system and can improve cardio respiratory endurance...if you are training for anything from 5 Kms (where the oxidative system contributes around 70%) to marathon (90% dependent in the oxidative system) , this is the kind of training you should spend more time on because it will stress and cause positive changes (adaptations) to optimize it which in return will help to perform better in your event. Clearly, an efficient training program should allocate a proportionate commitment to it (specifically 70-80 % of training sessions should be done to target this energy system). Aerobic training targeting the aerobic energy system will improve the delivery of oxygen to enhance its use (by different adaptations that I will explain in a next post). Aerobic training should be done at an intensity around 70% of your maximum heart rate or 65-70% of VO2 max (if you know your values after lab testing)...these numbers vary in diverse literature but in general are around these figures. Now, if you don’t know your HR percentages or VO2 max values, the best way to describe aerobic training is running, cycling or swimming in a comfortable pace or power that you can sustain for long periods or conversational exercise (you can talk). Exercising at moderate intensity, will NOT maximize your aerobic training as will engage other energy systems to keep up with the energy demands of a more intense exercise and won’t achieve the desired adaptations. Most of recreational runners don’t maximize their aerobic system because they run too hard all the time.
In running, there are 2 basic fuels (fats and carbohydrates)...these are also called ENERGY SUBSTRATES (they can be broken down to release energy). Proteins also very important however provide little energy use for metabolism. How food end up providing energy for running? Well, carbs and fats or energy substrates are composed of molecular bonds. The energy in foods molecular bonds is chemically released within our cells and then stored in the form of something called ATP (adenosine triphosphate, a high energy compound). The immediately available source of energy for almost all bodily functions including muscle contraction (for exercise) is ATP. Cells can stored very limited amounts of ATP and must constantly generate new ATP to provide energy. Cells generate ATP through a combination of three metabolic pathways called ENERGY SYSTEMS: The oxidative system (the one that requires oxygen and comprises the AEROBIC METABOLISM), the glycolytic system (Glycolysis) and the ATP-Phosphocreatine (these two systems can act in the absence of oxygen and are jointly called the ANAEROBIC METABOLISM). Endurance sports like long distance running relies heavily on the oxidative system. It’s the most complex of the 3 as generates energy through cellular respiration and occurs in special cell organelles called MITOCHONDRIA. It’s is also the one that provides more ATP, therefore more energy. This is why, it should be one of the energy systems we should optimize for endurance running. How do we do that??? I’ll explain it in the next few posts.
Be relentless!! This doesn’t just pertain to sports; it speaks to all walks of life!
While being strong, or good at what you do attains results, that only keeps you competing with the competition. Whether that’s in the diamond, at the office or wherever. You don’t wanna compete, you wanna stand out! You wanna be the best.... By being smart-educating yourself, reading, taking action....you start to separate yourself from the crowd. But being smart isn’t enough. Others are smart too...and you’re stilled in the midst of others.
Be relentless in your pursuit of your goals. Be “oppressively constant” in your actions to achieve that which you hope to achieve. This is the action where most of us fall short- the relentless drive to achieve. It can be tough to go all in all the time. BUT, when you become relentless in the pursuit of your goals, you truly separate yourself from those around you.
So, don’t settle for being “good” be relentless and become the best!